Low-Carb Cycling for Weight Loss: A Beginner's Guide

Carb Cycling for Beginners

Carb cycling is a powerful tool for weight loss. Combining the benefits of a low-carb diet plan with periodic days of carb loading is one of the most effective ways to lose weight and keep it off.

To most weight loss beginners, carb cycling seems too complex and confusing. Here is a simple plan that will give you all the weight loss advantages carb cycling can offer.

Why Low Carb?

Low carb is defined as a diet that contains 30% or less of carbohydrates. If you are trying to lose weight, eating a low-carb diet will make calorie restriction much more achievable because you will have more stable blood sugar levels and reduced hunger.

The main drawback of eating low carb on a permanent basis is fatigue, brain fog, loss of training performance, and the inevitable carb cravings. The solution to this is the carb cycling method.

Isn't Carb Cycling Just for Hardcore Bodybuilders?

The carb cycling technique is used by bodybuilders who do take the concept to its extremes, but normal folk can utilize the same principles with a more moderate approach and still see the fat melt away while having two days of higher calories/carbs per week.

The Carb Cycling Schedule

The easiest way to set up any type of non-linear diet is to link it to a seven-day week. Nutrition and training should be linked together for faster weight loss and to reduce energy slumps.

The Low-Carb Phase

The low-carb phase of the diet can be set up easily with the following method. It is commonly seen written as [1.2P 0.5F 0.6C].

Step One:

Multiply your body weight in pounds by (1.2). This is your protein level in grams.

Example: 130lb * 1.2 = 156g protein = 624 calories

Step Two:

Multiply your body weight in pounds by (0.5). This is your fat level in grams.

Example: 130lb * 0.5 = 65g fat = 585 calories

Step Three:

Multiply your body weight in pounds by (0.6). This is your carbohydrate level in grams.
Example: 130lb * 0.6 = 78g carbs = 312 calories

The High-Carb Phase

The high-carb phase of the diet can be set up easily with the following method. It is seen written as [1.4P 0.3F 1.4C].

Step One:

Multiply your body weight in pounds by (1.4). This is your protein level in grams.

Example: 130lb * 1.4 = 182g protein = 728 calories

Step Two:

Multiply your body weight in pounds by (0.3). This is your fat level in grams.

Example - 130lb * 0.3 = 40g fat = 364 calories

Step Three:

Multiply your body weight in pounds by (1.4). This is your carbohydrate level in grams.

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Example - 130lb * 1.4 = 182g carbs = 728 calories

Putting It All Together

Once you have all diet and training set up, you simply have to eat low carb on Sunday through Tuesday and Thursday through Friday. On Wednesday and Saturday, you get to enjoy a bit more food and some of your favorite treats.

Carb Cycling for Everyone

Carb cycling is a fantastic way to have variety in your diet while maximizing your fat loss efforts. It is no longer a plan exclusively for muscular women or bodybuilders but can be used by anyone.

If you have ever complained that you like the weight loss you get with low-carb eating but can't deal with the tiredness and brain fog, then this is for you. Give it a try too, you will be surprised how easy and enjoyable carb cycling can be.

Low-Carb Recipes

• Spicy Pepper Taco Salad (Low-Carb Recipe)
  Spicy Mexican grass-fed ground beef atop a taco salad with mushrooms and onions, lettuce, heirloom tomatoes, guacamole, and salsa verde.
• How to Make Simple Baked Chicken (Low-Carb and Gluten-Free)
  Baked chicken is one of the easiest meals to make for yourself or your family. It takes only minutes to prepare and comes out delicious and juicy every single time. Gluten-free, kosher, low carb, and fast!
• Low-Carb Egg, Spinach, and Prosciutto Muffins Recipe
  These breakfast muffins are so tasty and creamy, you can eat them anytime you want. Make them ahead of time and heat them in the microwave.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Comments

Paige on May 14, 2018:

I’m confused I have made the calculations for a low carb day and for example it says 40g of fat. So do I divide that by 5 because there is 5 low carb days or is that 40g of day for one day?

Eliza on March 10, 2018:

Would it be okay to do HIIT on all the workout days, since it combines cardio and strength?

David on February 19, 2015:

Came across this article today. the caption under the picture of eggs says "Eggs - a low carb alternative to meat." I challenge you to present any meat high in carbs.....

Yesi on February 15, 2014:

Hello,

Will this plan work for me if I want to lose body fat? I don't want to lose any weight just body fat so would the low carb and high carb phases included in the article work for me?

dobo700 from Australia on April 17, 2013:

Some very interesting and easy to understand facts in the hub, thanks

Annie on February 04, 2013:

Is this a calculation for man? Because the number seem a bit high to me. I am 46, female, 5'3" and 117 lbs. I work out 6 days a week, alternating weight training with martial arts. I have never been overweight and just want to stay fit and strong. When I use your formula, my low carb day would have over 1700 calories on it. Is there a different formula for women?

Thanks!

Jean Rogers on September 01, 2012:

This concept makes sense. There was a period of time where I was doing intense weight training to lose pregnancy weight and increase my muscle mass. I didn't use this plan exactly, but did follow a diet that varied things up in a similar way. I think your body gets used to plans that call for the same diet everyday and cause a weight loss plateau. Whereas, a plan like this keeps your metabolism going do to the variability. Nice article. I liked the actual examples you presented.

Jamie on July 11, 2012:

Carb cycling usually refers to something different then atkins or other keto diets you aren't in a state of ketosis when you carb cycle. The whole point of carb cycling is to keep your carbs low but not to enter ketosis. That's why you need to have 2 high carb days a week spread out evenly... and why you don't go down that low on your low carb days(should be anywhere from 50-100 grams). It has nothing to do with controlling cravings.

Vito Santana on June 16, 2012:

I need to go against the grain here. Permanent brain fog, loss of performance and cravings are far from permanent. People basically do no allow their bodies to adjust. Cravings will linger when you keep reintroducing carbs in your system

Shannon on February 15, 2012:

Awesome, thanks for this. I have been following the dukan diet and have lost 27kgs on it. I recently had a few slack days then back on the pure protein, and it boosted me off again, so here I am googling to find info behind what my bodies up to! Hopefully this will help get me to my goal!!

DietForDiabetics on February 12, 2012:

Great hub with lots of useful information. Thank you...

Mona on November 02, 2011:

Thank you. You have explained very well.

Manuel Porras from Germany, Colombia, USA, Panama, Mexico, Spain on June 23, 2011:

I never understood the nutritional information food that has .... with this and know that I eat

barefoot running sandals on March 28, 2011:

I just read a HORRIBLE book about carb cycling. Your page was better than the book (and would have saved me a ton of time).

Hillary from Atlanta, GA on March 25, 2011:

I thought I knew every low carb diet out there, but I guess I missed this one! Interesting information here that deserves a try. Thanks.

LynnD. on March 19, 2011:

I'm currently doing the Atkins 2 week induction of 20 grams of carbs or less per day. I'm on the end of day 2. After the initial induction, I plan to do do carb cycling by eating lo-carb Mon-Fri and eating high carbs on weekends. This schedule works better for me and my family, who love to eat out on weekends or order pizza, go get icecream, etc.

nuc63x on March 19, 2011:

I believe that the best way to weight loss is with proper diet and exercise

Manuel Mcfadden on February 21, 2011:

Thanks, this was a really interesting hub!

ajcare4463 on February 18, 2011:

i have been trying to find someone that can explain exactly how to do carb cycling and you have explained it for people like me who need precise info.I think ur strategy is great i will def try this.I've tried low carb and it just doesn't work for me. I need to have carbs in my diet. Thank you for the information.

JJ on January 31, 2011:

joe 5 months ago

Sorry but this does not work. Give us some proof before making claims. You failed to mention the importance of diet. If you simply eat 30 grams in fiber each day, your body will have no problems so if your someone who craves carbs then simply eat more fiber & you will lose weight. You also failed to mention the importance of vitamins. What you are suggesting is a form of starvation, this is never a good idea if you truly care about another health. Eating less carbs is not a good idea. You decide, do you want to lose weight 24 hours a day then you are surly obese but if you want to lose weight due to activity then you are obese. The difference here is simple. If your trying to lose 24 hours a day, your forcing the body to function as you wish & this will only damage your goals.

I am totally against carb cycling, it's nothing more then a scam & if someone does lose weight from it then it's from belief

I am sorry Joe but this does work, but you have to know how the human body works before you can just plain make assumptions. I could talk for days about this and how it will get your thyroid to make sure it is producing t-3 naturally and up-regulating your pancreas to increase insulin sensitivity. This is a good option for someone that has hit a plateau. Talk to a dietician or someone knowledgeable before you start though.

turbo jam reviews lover on January 27, 2011:

Really nice info, i was looking for info on carb cycling and found your hub today.

Andrew on January 26, 2011:

I was curious if anyone knows about starting your days out with Fiber, like Raisin Bran, is that against the rules on these Low Carb days?

sylvia hackb on January 17, 2011:

I have the recipe to the low carb muffing in a minute from atkins on my blog

http://mydaytolive.blogspot.com/2011/01/atkins-muf...

Glemoh101 on January 04, 2011:

Great information thank you

Billy on December 07, 2010:

This is very useful!

I myself lost a considerable amount of weight eating low carb meals. I did a lot of research on it actually and put it on my site 101lowcarbmeals.com. Please do check it out.

Rick markoulatos on October 28, 2010:

Great information. Will try it!

saroj23 on October 16, 2010:

Very informative! Its a great hub!

janesmooch on October 07, 2010:

certainly enjoyed your hub and it has supplied some good suggestions with exactly what to do with my website

InfinityVal from NNY on September 12, 2010:

Thanks for explaining this. I'm not very familiar with it.

joe on August 26, 2010:

Sorry but this does not work. Give us some proof before making claims. You failed to mention the importance of diet. If you simply eat 30 grams in fiber each day, your body will have no problems so if your someone who craves carbs then simply eat more fiber & you will lose weight. You also failed to mention the importance of vitamins. What you are suggesting is a form of starvation, this is never a good idea if you truly care about another health. Eating less carbs is not a good idea. You decide, do you want to lose weight 24 hours a day then you are surly obese but if you want to lose weight due to activity then you are obese. The difference here is simple. If your trying to lose 24 hours a day, your forcing the body to function as you wish & this will only damage your goals.

I am totally against carb cycling, it's nothing more then a scam & if someone does lose weight from it then it's from belief.

gidtset on June 10, 2010:

Very since and informative post. I will definitely try this method.

st lucia for sale from St Lucia on June 09, 2010:

Nice hub, I can absolutely vouch for carb cycling. I have 3 or 4 low carb days (100 grams or under) followed by a cheat day (as many as I like). I'm not ridiculously strict or scientific about it, but it has helped me to lower my bodyfat (I have some endomorphic properties, so I was struggling with the last few pounds!).

NorwinGalle from USA on June 07, 2010:

when weight loss comes,low carb diet follows.You need to focus on foods which can help you in weight loss.

sandy77 on April 14, 2010:

Wow I truly enjoy the weight loss but now I understand why I have the tiredness and the brain Fog somrtimes . Will try what you proposed Thanks

PorkyPine on March 20, 2010:

Lyle McDonald, a big advocate of carb cycling and ketogenic diets recommends using your current weight or a goal weight of no more than 20% below current weight.

Amendo80 on March 11, 2010:

Quick question - if your goal is weightloss do you use the weight you are currently for the calculation or your desired weight?

dietingforidiots on March 05, 2010:

Fabulous Work! Yes I certainly agree that low carb lifestyles are definitely a lot healthier for you. You only have to look at the current obesity problem not only in America but across the world to see what low fat and high carb diets have done to many people. Take Care.

Regards

Dana

beccas90 from New York on March 04, 2010:

Right on Katie - we've been fooled into thinking lots of protein is bad for you and carbs are good. But the reality is this is bunkum - I think that's a word. Eat protein at every meal - and stick to low carb diet. And of course exercise to your ability consistently.

GojiJuiceGoodness from Roanoke, Virginia on March 02, 2010:

We began eating low-carb a number of years ago to encourage family members to loose weight. Now I realize it's just plain healthy to eat that way so we do 100% of the time. And, of course we don't eat white breads, pastas, etc, but whole wheat only.

VegetarianLikeMe on February 11, 2010:

This hub is so informative. Thanks for providing such honest information. Sometimes the truth hurts, but I am glad that this is available to people who are looking to change their eating and lifestyle habits.

Sandesh Deshkar on February 11, 2010:

I am trying to gain weight and concentrating on high carb plus high protein diet. I guess weight loss requires both to be less.

Runway from New York on February 01, 2010:

Thanks for breaking this down. I try low carb, but never fully understood it.

rdelp on January 15, 2010:

This is an interesting concept that I haven't read about before. I might give it a shot if I really stick with my lifting program.

HubbaHubber on November 30, 2009:

Hi I like your HUB... :-)

healthwriter from USA on November 29, 2009:

Informative Hub, keep gr8 work.

zeehman from Port Orchard on October 08, 2009:

great hubs katie

michelle.dragon99 on August 26, 2009:

detail analysis....very informative hub katie...great job!