Carb cycling for fat loss has been used successfully for years. While burning more calories than you consume trumps any method, I’ve found carb cycling to be fairly easy to implement and very effective.
Keep calories at bodyweight x 10-12 for slow, steady fat loss.
What exactly is carb cycling?
Basically, you’re going to base your carb consumption around your activity level. Generally speaking, the more active you are, the more carbs you need in your diet.
On the days you consume more carbs, you should consume less dietary fat.
Protein should remain steady – at 1 g/lb. of bodyweight per day every day.
For heavier weight training days like full body or lower body sessions, you want carbs to be about 45% of your calories with protein at 35% and fat at 20%. Carbs will both fuel your workout as well as help you replenish glycogen stores.
For upper body days or interval training, your fats come up slightly to 30% and carbs are at 35%.
On rest days you’ll focus on adding even more fat in to your diet at 35% and lowering carbs to 30%.
Again, protein stays high throughout.
Have you tried carb cycling?
Comment below and let me know how you’re currently eating.
Have a great Monday!