Do Not Do Carb Cycling on a Keto & Intermittent Fasting Plan
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What is Carb Cycling?
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Video taken from the channel: Bodybuilding.com
The principles of carb cycling can be an effective way to improve your health and support an active lifestyle. But in most cases can lead to decreased speed, stamina, and strength as carbohydrates are the primary source of energy for the body and energy in the form of glycogen stores.Carb cycling is a dietary approach in which you alternate carb intake on a daily, weekly or monthly basis. It is commonly used to lose fat, maintain physical performance while dieting, or overcome.Carb cycling is considered a new dietary approach but has been popular among bodybuilders and athletes for some time.
The diet method appears to be an effective way to eat carbs, lose fat, and improve your health. What Is Carb Cycling? Carb cycling is a high-level nutrition strategy of alternating high and low levels of daily carbohydrate intake.
Carb cycling is basically just planned changes in carbohydrate intake in order to accelerate fat loss and/or avoid weight loss plateaus. The traditional approach has you rotate through high-carb, moderate-carb, and low-carb days while protein intake remains unchanged. Fat intake becomes low when carbs are high, and high when carbs are low.Carb cycling is one way to prevent weight regain and reduced motivation — plus carb cycling for weight loss can be effective in both the short-term (giving you quick results and energy) and long-term. 4. Encourages You to Eat More Plant Foods.
It’s generally accepted that a low carb intake will reduce power output during high-intensity exercise, so carb cycling could help if you’re eating a low-carb diet but want to complete a HIIT or weightlifting workout, for example. (BTW, here’s more info on how to exercise while on the keto diet.).Carb cycling is something of a misnomer—it’s not just about carbs. Sometimes, people reduce their carb intake on low-activity days but eat more fat and protein on those days, so much that they’re getting the same number of calories overall. If that happens, “you’re not going to see much fat loss.At that point, fatigue might set in, and your performance may suffer.
But with carbohydrate loading, you may be able to store more energy in your muscles. This may give you the stamina to make it through longer endurance events. But, you’ll still need to consume some energy sources during your event.In a nut shell, carb cycling is eating higher amounts of carbs on certain days throughout the week and lower amounts of carbs on other days. I understand that is a bit vague, however, it’s a very simple and very effective approach as you’ll see in a second.
Carb cycling is a way to enjoy this delicious macronutrient’s benefits without it leading to fat gain. You can even use this approach for weight loss. What Is Carb Cycling? Carb cycling means staggering the amount of carbohydrates you eat, so some days you eat more of them and some days you eat less.
Carbohydrate cycle for fat loss is just a cycle in which you taking high carbs and then decreasing carbs day by day until reach zero carbs and then again repeated this process.This carb cycling.Carb Cycling means you have to alternate your carb intake on a daily, weekly, or monthly basis. It is used to lose weight, build pure muscle or even maintain physical performance while dieting.
You can adjust your carbohydrate intake from day to day, or you can do longer periods of low, moderate, and high-carb diets.Carb cycling is a planned approach to eating carbohydrates on a schedule as part of your diet. Instead of following the same macronutrient split (a division of proteins, carbs, and fats), you follow one specific low-carb protocol for a set number of day.
Some research shows that carb cycling can be an effective way to train the body to be flexible in using fat and carbs for fuel, and to increase stored carbohydrates (glycogen) Carb loading after a workout increases glycogen (carbohydrate) stores. Ex ercise performance is reduced when.If you aren’t familiar with Carb Cycling, it’s a proven and highly effective nutrition approach that involves alternating between eating days of higher amounts of carbs and days of eating lower amounts of carbs.
Carb Cycling is my go-to nutrition approach, and I do it every day and with every client I work with.
List of related literature:
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| from Rhetorical Theory: An Introduction, Second Edition |
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| from Developing Endurance |
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| from Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes |
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| from Cracking the Metabolic Code: The Nine Keys to Peak Health |
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| from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner |
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| from Krause’s Food & the Nutrition Care Process, Iranian Edition E-Book |
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| from Made Whole: More Than 145 Anti-lnflammatory Keto-Paleo Recipes to Nourish You from the Inside Out |
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| from Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Strong |
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| from Keto Diet For Dummies |
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| from The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great |
90 comments
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I find that I end up accidentally carb cycling! I’m not a huge carb person, but every couple weeks I’ll throw sweet potatoes in as a side for my dinner meals. Poof! Carb cycle. Haha
If You don’t eat seafood what is the best food item to replace fish? Please let me know
Winner of a video, I been tryin to find out about “carb cycling diet plan men” for a while now, and I think this has helped. You ever tried Nantray Carb Caboodle (just google it )? Ive heard some great things about it and my work buddy got cool success with it.
So do i eat low carbs one day then the next day i eat high carbs?
after over 2 years of IF and most kept-carnivore I see my body faster than 1,5years ago to go from carb to veto-adapted, when I have some “normal carby” OMAD. everybody else seeing this? It just feels all easier to switch and doesn’t make any problems any more (except carb-bloating^^)
I’m 26, 15’11 tall, weigh 13.4stone (187lbs roughly) looking to lose fat. I do 16:8 fasting, eat between 12:00– 20:00. I do Monday Tuesday Thursday Friday Sunday >50g carbs 180g protein 75g fat. Wednesday & Saturday I aim for about 250g carbs, 180g protein 60g fat. Every day I do a 2.5km run (fasted). After work at 17:00 I do a 15-20min HiiT work out. Every other day I do a leisurely 30min walk. Burning roughly 700 calories per day, eating roughly 1700 calories per day. I’m losing about 2-3pounds per week and I’m on week two. I feel full of energy but also challenged. I think consistency is key in anything you choose to do. Anyone have any tips for me?
If I cut for 3 months, should I carb cycle throughout all 3 months or just at specific days? I was thinking of just eating in a normal deficit for 3 months without cycling carbs so is that fine?
You obviously can’t do carb cycling with keto but you can and should do it with intermittent fasting.
I train on 4 days per week usually (at home at the moment) and this is my first carb cycle week. I am planning to do 3 medium/high carb per week on the days i do weight training or body weight exercises and 3 low carb days on days I don’t work out or do cardio only. Plus one balanced day with a little more calories.
My plan is as follows:
Monday lower body workout
Tuesday upper body + hiit cardio
Wednesday rest/going for a walk
Thursday whole body workout
Friday rest
Saturdat HIIT workout
Sunday rest and refuel
Is this okay? I am 26 and I am a woman. Thanks:)
Keto is not good longterm…so most of us do low carb..so we need carb recyclying and i was insulin resistance but with low carb im fine now a1c in 5s
Yeah, didn’t help coming from a jacked BB. Need to see a guy lose fat.
I thought the body changes between anabolic and catabolic states often times even in one day, in which case this would be pointless?
225g of carbs on low carb is WAY TOO HIGH… Talking about 2800 calories ; aim for 50 to 125g
This is glorious, I been tryin to find out about “low carb day meal plan carb cycling” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (search on google )? Ive heard some amazing things about it and my buddy got amazing results with it.
What if you ate 2000 calories a day and doing fat loss workout
I’ve been working out for just under a year and I’ve lost a total of 21kg during this period, but I’ve now hit a plateau for over a month and stuck at 85kg. My supplement stack includes Whey Protein, BCAA and a non-stimulant fat burner. My diet is on point and I’ve been eating at a caloric deficit all this time (I eat a heavier meal every Sunday just to take a break from my diet). My goal is to reach 75kg. Any advice? Your videos are amazing and have been SO helpful. Thanks in advance ��
Great vid man! I just recently started eating high protein keto/low carb, with some nice results, once I backed off the fats lol but now working this in! So much great content on it! Including your stuff! And it’s so damn fun haha. But keeps you motivated and so tuned in when you’re doing low carb days. I feel like adherence to a healthy diet plan stays strong with this worked in. Loving it man
Winner of a video, been searching for “carb cycling meal plan men” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (do a google search )? Ive heard some super things about it and my partner got excellent results with it.
this chick doesn’t have to do anything to burn fat! for her it’s simple enough if she talks! with all that gestures….
Your videos are full of great information, explained in a simple, understandable way. Thank you so much!
Best fitness girl in youtube ����❤️
So how do I do this honestly I’ve watched so many videos on this and still don’t really get it.
Whats are good low carb food besides what you mentioned so I’m not eating the same 3 items
Should you slowly lower your carbs the first few weeks then do the low day high day or should you lower your carbs immediately?
How do you track you carbs with a sushi meal do you guesstimate about how many carbs and fats and proteins are taken in or do you track it all
Does anyone have a diet plan for this? I would really appreciate it
Its never good idea to combine high fat when doing high carbs, your body will store the fat!!
I’ve been doing it 1 day a week, i don’t do it more because of my body type(i put on fat very quickly and its hard to drop weight. I’ve decided to do this instead of staying low carb everyday i don’t want to become insulin sensitive and carbs when eaten at the right time can benefit you.
So glad you are back!!!! Congrats on your upcoming wedding!!!
Why are carbs consumed the day before resistance workout rather than day of?
Thank you so much for always coming through with amazing videos and information!! Congratulations again on the wedding❤️ So excited for you!! And by the way I had to rewind the video a few times because that ring is distractingly GORGEOUS!!
Calorie counting male bitch style.. just eat continuesly well and hit gym regurly.. that simple.. don’t be one of these male women
How’s bout you do a pack with me video and what’s in my travel makeup bag ���� so happy for you btw. Your glowing
Hi Jen! You are changing your calories those three days. Your Hi carb day has 1050 calories for those two marcos, your Mod day has 1100 and your Low carb 1150 calories
The problem with carbs is the refined carbs people focus on like white breads, pasta and rice but legumes, fruit, veggies, potatoes and whole grains are considered whole carb sources and much better for your body.
“doughnuts and ice cream” those “carbs” are synthetic/designed/processed chemicals not the carbs you want to have in your body.
Pizza and Donuts are high fat, high carb and is very poor for refueling glycogen. Your information is misleading
I’m about to have this pasta tonight without feeling guilty whooooop whooooop
Hi, when you talk about carbs, what kind of carbs?? Vegetables, fruits,? Or bread, rice etc?
Just saw the vid by Vince sant but he didn’t explain how to do it.
Thanks bros for this i really appreciate this type of videos
This is just superb, been searching for “carb cycling breakfast recipes” for a while now, and I think this has helped. Ever heard of Nantray Carb Caboodle (Have a quick look on google cant remember the place now )? Ive heard some unbelievable things about it and my cousin got cool results with it.
Hi I have a question,you have mention intermitten fasting,so what that window will be if there are 5 meals in a carb cycle a
day?
Please share an example!
Question, when do you know when to lower you low carb days and when to change your high carb day cause eventually you’ll body will plateau? Please help
Im sorry but this old ass looking man Isn’t 27. He looks in his mid 30’s.
Cheers for this, I have been researching “carb cycling guide bodybuilding” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (do a google search )? Ive heard some pretty good things about it and my work buddy got great results with it.
Hi…carbs in this video….are you referring to starchy/grain carbs? Such as rice, quinoa, oatmeal, sweet potato etc?
I need to get on this ‘carb’ cycle… but seriously, fuckjng people with willpower… like… sup
Hey man, could you do a video on the (eventual) benefits of fat burning supplements?
This was great, I been tryin to find out about “how many carbs on low carb days” for a while now, and I think this has helped. Ever heard of Nantray Carb Caboodle (search on google )? Ive heard some unbelievable things about it and my neighbour got excellent results with it.
This video will be very helpful to me as I try to achieve a six pack for summer!
The best, sanest advice I’ve ever heard on YouTube! I finally understand carb cycling!!
Carb cycling is good if natural but on gear it’s terrible which you would of talked about that
Carb cycling is only good if you can eat six to eight meals a day and you’re pretty damn active. If You’re the type that can only make it to the gym a couple times a week you better stay clear of carb cycling
Winner of a video, been searching for “best carb cycling diet bodybuilding” for a while now, and I think this has helped. Have you ever come across Nantray Carb Caboodle (just google it )? Ive heard some great things about it and my work buddy got great success with it.
How is my calorie intake supposed to be on high carbs days? Should it be over my maintaining calories or still under?
Winner of a video, I have been researching “carb cycling benefits” for a while now, and I think this has helped. Have you ever come across Nantray Carb Caboodle (do a google search )? Ive heard some pretty good things about it and my buddy got excellent results with it.
What about fruits??? Where should I eat them, in the low, or in the medium or in the high days???
Can you make video about drinkin cold or warm water and how it will effect your body
I guess weight loss products work differently for different people. I am fortunate enough to be one of the lucky ones that found the Weight Loss Green Store Tea to be extremely effective. I do watch what I eat in conjunction with drinking this, but it has allowed me to cut out my coffee intake. I get the same amount of energy with this as I did with coffee, which is a huge plus. And detoxing benefits are apparent:) Highly recommend.
Thank you for this video, I will give this a go. Or try to I just started counting my calories on my fitness pal app and so far I’ve been over calories every day.
All y’all defending carb recycling have missed his point… people with INSULIN RESISTANCE should not carb recycle.
Iv lost 30 pounds in 3 months so far bycarb cycling! I feel Great ����
how about before a refeed day? is it safe to go no carb then the day before, then do your refeed with low fat and replenish?
The reason I do carb cycling instead of straight keto (or zerocarb) is because the latter dries the hell out of my eyes.
You should NOT be on keto forever.
Keto is ideal, but you should consume healthy carbs once in a while.
Think about this.
If our bodies are meant to ONLY run on fat for fuel, why does the body switch to burning glucose so quickly if we have carbs? Why does it take a long time to switch back to keto(as Berg states)? It’s because your not fat adapted. That’s not a big deal.
You will get back into keto quickly and continue to have excellent health.
The key is not to make your body adapt to using ONLY fat for energy.
You should allow your body to use ketones and glucose efficiently!
If you don’t believe me, research some information on what Dr. Mercola thinks about this topic.
Imo, he is more knowledgeable than Dr. Berg.
Dude wtf, literally every video I watch about weight loss, they tell you something different. What is the real answer!!!
When you have a low carb day, do you have high fat that day?
A few downfalls? Don’t you mean “downsides?” Poorly-worded video
I tried carb cycling for a bit but idk it was too complicated for me! I just stuck with macros. I’m down 40 lbs so far and I’m gonna start another cut soon. I might do some carb cycling as well ���� I’m going to start a series when I do…Thanks for explaining this!!
Cheers for this, I have been researching “what is carb cycling for fat loss” for a while now, and I think this has helped. Have you ever come across Nantray Carb Caboodle (should be on google have a look )? Ive heard some unbelievable things about it and my m8 got cool results with it.
Two years of strict OMAD keto, totally transformed. Its now a lifestyle rather than ‘another diet’.
But I’m curious as to why my blood sugar levels were outside the high end value for normal as revealed by a recent blood panel analysis.
what people dont know is you can also do Protein cycling fat cycling etc. It makes things interesting I do not believe in too much CALORIE cycling however..beware.. kids and animals and true natural people do not eat lower and higher calories consciously..raise your activity and slowly the weight will come off while eating consistently
In any explosive sport you need carbs. You can’t be elite athlete in 100m sprint, powerlifting, etc. in keto
The mechanisms behind carb cycling suggest that it
can be beneficial for weight loss.
In theory, carb cycling may help you maintain physical performance while providing some of the same
benefits as a low-carb diet.
As with any diet, the main mechanism behind weight
loss is a calorie deficit, as in eating less than your body
burns over a prolonged period of time (16Trusted Source).
If a carb cycling diet is implemented
alongside a calorie deficit, then you will likely lose weight.
However, its more complex nature may
cause adherence issues and confusion for beginners.
In contrast, many people may enjoy the
flexibility of carb cycling. This could probably improve adherence
and long-term success for some people.
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I never understood this notion of higher carb on workout days. IMO it’s better to low carb most of the week then on rest day replenish your glycogen store. Like the rest day is the day you want to let loose and recover.
Muscle isn’t built while lifting, it’s built when recovering
Just wonderful, I’ve been looking for “carb cycling snacks” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (just google it )? Ive heard some extraordinary things about it and my mate got excellent success with it.
Thank you for putting out these videos. Been watching them for quite some time now. Fantastic info and for free. Seriously you are saving lives. Thanks a lot man
I don’t get it. Do you carb up the day of, or the day before a heavy lift?
Finally someone truly honest crystal clear, doesn’t take a long time to say it thank you very much ��
When you say “make sure not to eat to much fat in the low carb day”, how many calories do you mean? I am 78kg
For weight loss how often do I need to keep a updated calorie check for carb cycling? Every 10 pounds loss? how does that work? Thanks!
Just wanted to say your video saved my life, I was so confused about carb cycling and after watching your video it was so much clearer! Thanks!!!!!
OML THANK YOU! I’ve been so curious about this topic lately! Especially when I should pick to do a high carb day and how to keep it balances. ����✨
Bro thank you so much carb cycling is easier then I thought when you explained it
I have a kinda skinny fat physique. When I started to train I just eat everything in my sight, I did put some weight and some muscles, but most of it was fat. Now I want to lose some of that fat, so I decided to do a cut. I went on a TDEE calculator and it said I need around 2200 calories every day. I also want to mention I have a slow metabolism. It said I need 223 g of carbs, 223 g of protein and 50 g of fat. I do eat a lot of carbs and high protein intake but I still on a caloric deficit. Do you think this is good for me to burn fat and not muscles?
I’ve been doing Keto for 5 weeks and I feel progressively worse. I’ve taken all the recommended supplements and upped the fat intermittent fasting, etc etc etc and I feel like I’m on the verge of DEATH. Keto healthy carb cycling 1 day a week or 2 if necessary is my last hope. My house is falling apart because I have NO ENERGY TO CLEAN IT! I can barely walk to the mailbox. Can’t do this anymore but I don’t want to eat their processed chemical filled poison either. Finding myself in the old Catch 22 of the psychopaths once again….
greetings from Afghanistan. would you please do a video on how to get to the lowest amount of body fat possible?
I use carb cycling a lot for my clients and they get really great results! Thank you for this video. I have shared it with my clients and it helps them to understand why we are doing carb cycling!
I think that it depends on your genetics and body type, ESPECIALLY for women. Women should really be sure they are monitoring their hormones and what feels good and right for them when it comes to keto genetic diets and extremely low carbs for extended periods. This is where I think MEN risk giving bad advice to women, especially women of a certain age. I would follow women like Dr. Mindy Pelz for a more customized approach to women.