Carb cycling for fat loss has become a popular strategy for those looking to shed pounds while maintaining (or even improving) athletic performance. But is it right for you, and more importantly, how do you do it effectively? This post will break down carb cycling, offering RDN-approved tips to help you navigate this dietary approach and achieve your fitness goals.
What Is Carb Cycling?
Carbohydrate cycling is a term used to describe a deliberate eating pattern where you alter the amount of carbohydrates consumed each day. A typical carb cycling diet consists of a high-carbohydrate day and a low-carbohydrate day. The overall purpose of carb cycling for fat loss is to control the total intake of calories while still having enough energy for workouts and muscle recovery.
The Benefits of Carb Cycling
Carb cycling is not for everyone, and the benefits can vary depending on your range of carbohydrates and overall goals. The alternating structure of the diet (high day, low day, high day…etc.) can feel less restrictive compared to other plans. Like a refeed day, high carbohydrate days can provide a psychological break from cutting calories and increase diet compliance.
Carb cycling can help fuel your workouts while lessening the risk of overconsuming calories. The increased carbohydrates will also help replenish glycogen stores in our muscles, which will help prevent muscle breakdown during training. Lastly, high-carb days can help maintain your resting metabolic rate, allowing you to continue eating a higher-calorie diet while losing body fat.
Potential Drawbacks of Carb Cycling
Carb cycling for fat loss can be effective. However, there are some potential negatives to this approach. Cycling carbohydrates requires precision and planning. To ensure the alternating carbohydrate days are effective, you will need to track your intake and eliminate estimates. Accuracy and consistency are both crucial elements to the success of carb cycling for fat loss. This structure can be challenging for anyone with an unpredictable schedule.
There is always a risk of overeating on the high carbohydrate days, especially if portions are not controlled, or you’re overly hungry after the low carbohydrate day. This mindset may lead to high carbohydrate days as an excuse to overindulge.
While carb cycling can help with fat loss, it often comes at the risk of losing lean mass unless protein intake is consistent. Underconsuming total calories (from protein, especially) results in muscle loss and can make building lean mass very challenging.
Who Should Carb Cycle? (And Who Shouldn’t)
Before starting any new plan, discussing the approach with a nutrition professional such as a registered dietitian is essential. Carb cycling for fat loss can be most helpful for highly active individuals and athletes; it also works well for those who are experienced with nutrition and thrive on structure. This approach can also help those who are experiencing a fat loss plateau. In other words, it works well for those tracking and hitting macros consistency as this consistent intake eliminates the potential of undereating and builds on a solid foundation of overall diet adherence.
Carb cycling is not recommended for anyone who has a history of disordered eating or who might be looking for a “quick fix.” I also don’t recommend this approach for those who are new to nutrition or prefer a more flexible approach. Lastly, carb cycling is not appropriate for anyone with a medical condition such as diabetes, thyroid disorders, or established hormonal imbalances.
How to Create a Carb Cycling Plan
When using carb cycling for fat loss, the low-carb days encourage fat burning, and the higher carbohydrate (or refeed days) as a chance to support metabolism and performance.
Determining Total Calories for Your Carb Cycling Plan
Total daily calorie needs are highly individualized, and it often takes a bit of trial and error to determine the exact energy needs that will meet your goals. The best way to determine your specific needs is to work with a nutrition professional who can guide you through the process and provide feedback and adjustments based on your progress.
If you are looking for a rough estimate of your total daily calorie needs, start by determining your Total Daily Energy Expenditure (TDEE).
To calculate your TDEE, determine your BRM (Basil Metabolic Rate)—the calories your body needs at rest—and multiply your BMR by an activity factor.
To make this easy, use our free Macro Calculator to determine your estimated daily calorie needs.
Important Notes:
- If you aim to use carb cycling for fat loss, select “lose weight” as your goal.
- Note your total calories and protein target—these are the only numbers you need right now.
- Use the guidelines in the next section to determine your carb and fat targets.
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Macros for High-Carb vs. Low-Carb Days
Protein Needs When Carb Cycling
Keep your protein consistent all week. Aim to eat at least 1g of protein per pound of body weight every day (or use your protein target from the Macro Calculator above).
Fat Needs When Carb Cycling
Depending on your goals, you may need to increase fats slightly on your low-carb days to help with your overall satiety. Fats typically range from 25-30% of your total calorie intake.
How Many Carbs While Carb Cycling?
Carbohydrates should range between 50-60% of total calories on high-carbohydrate days and 10-20% of total calories on low-carb days.
How to Align High-Carb and Low-Carb Days with Your Training Schedule
When carb cycling for fat loss, you will want to sync your cycle days with your training plan. Aim to use high-carb days for intense training and low-carb days for rest or lower-intensity work like zone two training. Here is an example:
Foods to Include in a Carb Cycling Plan
Your higher carbohydrate days should incorporate more calorie-dense carbohydrates. Some examples include starchy vegetables, whole grains, legumes, and high-carbohydrate fruits like bananas and pineapple. On your lower-carb days, focus on nonstarchy carbs like leafy greens and lower-carbohydrate fruits like berries.
Examples of Complex Carbohydrates for Carb Cycling
Complex carbohydrates are ideal for sustained energy on both high and low-carbohydrate days. Some easy examples include starchy vegetables, legumes, beans, whole-grain pasta and bread, and high-fiber fruits like berries, apples, and pears.
(Here are a few more suggestions!)
Examples of Lean Proteins
Aim for lean proteins like poultry, fish, lean beef, pork, low-fat dairy, and egg whites. A protein shake is a great option in a pinch or after a workout. If you need a little help getting enough daily protein, these quick tips will help.
(Pro Tip: If you drink protein shakes and notice an uptick in hunger, swap back to chew-and-swallow protein to increase satiety!)
Examples of Healthy Fats
Healthy fats are an essential part of any nutrition plan. Avocados, fatty fish, almonds, cashews, nut butter, chia seeds, and extra virgin olive oil are all great sources.
Carb Cycling for Fat Loss: Quick Success Tips
- Carb cycling for fat loss is most successful when you have a clear goal.
- Track progress weekly with physical measurements and non-scale-related markers of progress.
- Accurately log and track your macronutrient intake and ensure you hit your carbohydrate goals daily.
- Use a food scale for food measurement accuracy and to prevent accidental over- or undereating.
- Aim to pair your high-carb days with your most active days and stay consistent with your plan.
Is Carb Cycling Right for You?
Carb cycling for fat loss might be for you who have specific weight loss goals and are comfortable tracking—and hitting—macros. Carb cycling is a structured plan that provides enough variation to prevent boredom with your food. If you’re a planner and have a predictable schedule, it might be for you!
Working with a nutrition professional can help you clearly outline your plan and ensure you have the appropriate macronutrients for success. Get a custom carb cycling plan tailored to your goals with 1-on-1 Nutrition Coaching.
