Carb Cycling 101

 

What is Carb Cycling?

Video taken from the channel: PictureFit


 

HOW TO USE CARB CYCLING FOR FAT LOSS

Video taken from the channel: Jordan Syatt


 

Carb Cycling | How To + What Is It?

Video taken from the channel: Sarahs Day


 

Carb Cycling A Guide For Beginners

Video taken from the channel: Jen Heward


 

What Is Carb Cycling: Carb Cycling 101

Video taken from the channel: Heidi Powell


 

Carb cycling 101; easiest but impactful way

Video taken from the channel: Sarah Adams Health Coach


 

Carb Cycling 101 || HIITBURN Carb Cycle Tips

Video taken from the channel: HIITBURN


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. Carb cycling is an eating plan with alternating high carb and low carb days. Carb cycling alternates days of high carb intake and low or moderate carb intake It may help to produce fat loss or break through weight loss plateaus It may help to metabolize fat and regulate.

Once total calorie intake is accounted for, carb cycling helps you shred body fat while supporting your training, performance and recovery. It facilitates this process by maximizing carbohydrate absorption when it’s needed but then limiting it when it’s unnecessary. Carb cycling is a solid way to improve your insulin balance. Low carb days keep insulin low and improve sensitivity, while high carb days rev your metabolism back up and facilitate muscle growth and repair.

The more sensitive your insulin, the better your body is at processing the sugars in your bloodstream from carbs. Carb Cycling 101 Losing weight is simple. Most people know that burning more calories than we consume will lead to a decrease in scale weight. Just about anybody who tries it will be rewarded with moderate, short-term success.

“Carb cycling is often used among bodybuilders/physique competitors and high-performing athletes,” notes Lauren Manganiello, a registered dietitian and certified personal trainer. But with the recent rise in popularity of the ketogenic diet, particularly for active people, the concept of carb cycling is becoming more common among everyday athletes. Calorie Cycling 101: A Beginner’s Guide Written by Rudy Mawer, MSc, CISSN on June 14, 2016 Calorie cycling is an eating pattern that may help you stick to your diet and lose weight. The carb cycling diet varies your carb intake, allowing you to lose weight without giving up your favourite carb-rich foods. You vary your carb consumption between high and low intakes on a daily, weekly, or monthly basis.

For example, you would eat a low-carb diet on Mondays, Wednesdays and Fridays and a high-carb diet on Tuesdays and Thursdays. 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.

List of related literature:

To help you select the right carb, I have included a flow list that I obtained from S&S Cycle.

“How to Build a Harley-Davidson Torque Monster” by Bill Rook
from How to Build a Harley-Davidson Torque Monster
by Bill Rook
MotorBooks International,

Some people do better without carb-ups, while others need to carb up one, two, or sometimes even seven days a week.

“The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence” by Leanne Vogel
from The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence
by Leanne Vogel
Victory Belt Publishing, 2017

Once you have switched your body over to burning fat as your primary fuel, you may be able to consume a bit more, from 40 to 80 grams of net carbs per day, or if you are an athlete with high energy needs, perhaps even as high as 100 grams.

“Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy” by Dr. Joseph Mercola
from Fat for Fuel: A Revolutionary Diet to Combat Cancer, Boost Brain Power, and Increase Your Energy
by Dr. Joseph Mercola
Hay House, 2017

No matter what your tolerance for carbs, however, it’s perfectly normal to lose in fits and starts.

“The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great” by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
from The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great
by Dr. Eric C. Westman, Dr. Stephen D. Phinney, Dr. Jeff S. Volek
Atria Books, 2010

An intake of 20 percent carbohydrate sometimes needs to be “cycled” with a higher carbohydrate intake of up to 30 to 40 percent on longer, higher-volume training days, especially if your goal is not ketosis or 24/7 fat burning, which may have some health risks if you’re not careful.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

Your body burns carbohydrates at about the same rate between exercise intensities of 60–75 percent, which means the amount of carbs you need to ingest should be dialed down (often considerably) if weight loss, health, and longevity are your primary goals.

“Peak: The New Science of Athletic Performance That is Revolutionizing Sports” by Marc Bubbs
from Peak: The New Science of Athletic Performance That is Revolutionizing Sports
by Marc Bubbs
Chelsea Green Publishing, 2019

Of course, carb issues go in both directions.

“The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss” by Rania Batayneh, Eve Adamson
from The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss
by Rania Batayneh, Eve Adamson
Rodale Books, 2013

In fact many individuals find that the carb-load phase works just fine without much attention to the details of percentages and amounts.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

Carbs require cleaning just like anything else, and some careful observations can save you big money in the long run.

“Motorcross and Off-Road Motorcycle Performance Handbook” by Eric Gorr
from Motorcross and Off-Road Motorcycle Performance Handbook
by Eric Gorr
MotorBooks International,

It’s a vicious silly carb cycle.

“You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!” by Ilana Muhlstein
from You Can Drop It!: How I Dropped 100 Pounds Enjoying Carbs, Cocktails & Chocolate–and You Can Too!
by Ilana Muhlstein
Galvanized Media, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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169 comments

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  • Awesome and helpful video!
    So I have a quick question. So in this video you mentioned to eat high carbs on workout days and low carbs on non work out days. My mom is very overweight and has a bunch of health issues and pains so working out is very difficult for her. Do you think the carb cycle would work for her or is it meant more for people who can exercise? Thanks

  • Hi Heidi!
    I have been doing low carb for 2-3 weeks now and want to experiment with carb cycling…I am planning on doing the sequence of low-low-high. My motivation is fat loss. Is there anything I should expect to see first when I start my regime next week? For example, should I expect a weight GAIN first when it comes to the number on the scale, before I can see weight loss results? I don’t want to get discouraged if I see weight gain and give up… Amazing video! Thank you for uploading and educating us!

  • Hey, I’ve been doing keto for some time (with a little breaks) but I’d like to do more of carb cycling, to impliment it more thoughtfully… I work out right in the morning (5-6days/week), fasted, so I was thinking of doing a high carb dinner before my heavy workout days, what do you think? Or should I do my high carb meals on the days I have my hard workouts? (legs, full body)

    Thank you, I appreciate any tips:)

  • 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

  • Watching you old vids! It’s been a discouraging winter. JEN: PLEASE WALK US THROUGH YOUR NEW FIT APP�� I BOUGHT IT BUT DONT SEE WHERE I CAN ADD FOOD ITEAMS ONE BY ONE? ( im plant based and can’t follow the plan that’s there.
    Love the workouts! But I gain weight. By looking at food help please. Thank you. Hope everyone is staying safe during this crazy Covid19… take care

  • I’ve only watched a few of your videos, and I already LOVE YOU GUYS! Thanks for the peace that these flexible “rules” provide. I am totally digging your approach. This is a breath of fresh air!

  • Would strongly disagree that carb cycling hinders bulking, as long as calories are adequate and food sources are clean carb cycling should be absolutely fine during bulking. I myself have done it as have my friends.

  • i train on tuesday thursday. saturday
    so on this days i have to eat more carbs and on rest days low amount of carbs and calories yes?

  • Thank you so much for posting this! Any recommendations on how to track this properly? I use MyPlate to track my macros. Should we be changing the goals daily to reflect the cycling or just write it down while trying this? Thank you!!

  • Totally awesome thanks for explaining the guy that VSHRED makes it so complicated because he wants you to buy his crap!!!

    The only thing he does is just adding HIIT for workouts but you have to buy the whole system to hear everything..

    So you just go on YouTube and find videos like this and then you do your own HIIT research.. SIMPLE!!

    THANK YOU!!

    🙂

  • Hello Sarah! 4 years after this video, you came a long way in nutrition and sports and I would appreciate if you share your thoughts on carb cycling now. I am trying to loose weight and was recommended a keto diet because of PCOS, but I love fruits high in carbs and oats and cannot imagine removing of these permanently off my diet. So I am interested in carb cycling as a compromise.

  • 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.

  • Hey I’ve recently started my fitness and health journey and it’s very complicated for me to know those things, I love your 1 to 1 videos especially when you talk skin wise.
    My eating is relatively good but my skin still is it the best, i hope you make USA video talking is through how to get a glowing skin naturally as yours ❤️

  • Hi I have been doing Keto for 5 months I have lost 40 pounds I still need to lose 20-35 pounds and I want to transition to carb cycling. I am wondering should I count macros because I’m still trying to lose weight or should I still just try to eat intuitively? I also wonder should I have a certain calorie amount in place? I try to workout but more often than not I don’t. Thank you for any info you have!

  • Thanks a lot this was so helpful i heard about​ this from someone else but they were talking so fast. You showed it examples thanks a lot. Do you have videos with the actual food. So what if we did three low carb days instead of 3 moderate carb days?

  • Just wonderful, I have been researching “female carb cycling” for a while now, and I think this has helped. You ever tried Nantray Carb Caboodle (should be on google have a look )? Ive heard some decent things about it and my buddy got cool success with it.

  • Thanks for this information. I used to be fit but after my pregnancy i gained a lot of weight and now im really having a hard time to lose that weight. I tried so many things, until one of my friend told me about carb cycling. Im gonna give it a try. You explained it so well. Short but sweet.

  • Very helpful information. I myself tried May ways when it comes to my nutritional protocol. So I am excited to try a version for myself and experiment with my lifestyle and training

  • I’ve already lost 37 pounds with carb cycling. It works but you have to exercise as well just like you said in the video. LUCKYLOBO

  • 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.

  • If this doesnt work then idk what im going to do bc ive gon all over tryong to lose weight n keep it off�� im starting tmr and doing intermittent fasting at the same time.

  • Just wonderful, been searching for “calorie and carb cycling” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (should be on google have a look )? Ive heard some great things about it and my m8 got amazing results with it.

  • What if you do a pretty steady workout each day? I know this video was from two years ago, but right now we’re in quarantine, so i workout everyday with ly home gym. I don’t do crazy stuff, but its a good amount. If thats the case, can you do a couple high carb days throughout the week and still workout on low carb days??

  • Dude I was watching a video about carb cycling and I was asking myself “What the hell is carb cycling” than I saw your video. Love you man!

  • Yes! I’m so happy I discovered this… I quit the Keto diet because I lost/ gained weight too rapidly and could not maintain ketosis AND have energy for my work outs…I’m excited �� this seems perfect for my fitness goals!

  • What’s your opinion about smoothies everyday? I heard someone say it’s too much sugar but I usually do bananas blueberries and other fruits and ALWAYS use water.

  • I didn’t have scales at the time, but I wanted to switch up my current meal plan. On my weight loss journey, and I think I lost 5-7 pounds in 2 and half weeks. It was fab, I would really recomened if you are wanting something new/or not far from your weight loss goal.

  • Thanks for the info. I’ve been doing it wrong. Lol! But no harm… I just started yesterday lol! I’m trying it out because I unfortunately gained weight on a prolonged caloric deficit and hormonal imbalance. Grrreeeaaaatt

  • This was great, been searching for “protein carbs diet” for a while now, and I think this has helped. Ever heard of Nantray Carb Caboodle (should be on google have a look )? Ive heard some great things about it and my friend got amazing results with it.

  • Hey Jen �� Thanks for uploading another awesome video and for inspiring me to make my own YouTube channel! Your the best! Lots of love from Canada ����

  • Does the carb cycling depend on the intensity of the excercise? I’ve been excercising as often as I can but I haven’t really lost weight

  • How long do you find you have to carb cycle for? Once you stop carb cycling do you find you gain the weight back again very quickly?

  • So this is good to the beginner to moderate lever fitness enthusiasts who want to burn fat but retain muscle? Is that the main idea behind it?

  • I love carb cycling, it has helped me with my energy levels. I dont know if it has many other benefits, but I perform better during workouts.

  • HELP!! I’m an ICU nurse and I would consider my days of work my off day but I put in usually at least 9,000 steps a day. I would do low carb those days I guess I would just focus on making sure I’m eating enough?

  • This is glorious, been searching for “carb cycling diet reviews” for a while now, and I think this has helped. Ever heard of Nantray Carb Caboodle (do a search on google )? Ive heard some super things about it and my cousin got cool results with it.

  • LadiesI highly recommend researching how we metabolize cards and fat throughout our monthly cycle. Interesting stuff. Try carb cycling with your cycle and work with your own body.

  • Can i eat bananas and sweet patato for the fat intake? I use basmati rice and outs for high carb intake. Mixed vegtables i believe is for good carbs, right? Appreciate the advice…

  • Am new to this and I am counting calories at the moment, but eventually want to get to a place of not doing that and just eating healthy and doing good exercise too

  • 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!

  • This was great, thanks, I been tryin to find out about “carb cycling foods list” for a while now, and I think this has helped. You ever tried Nantray Carb Caboodle (search on google )? Ive heard some great things about it and my mate got excellent success with it.

  • I tried low carb/keto with IF didn’t lose not 1 lb. And was so depressed, almost suicidal. Started back eating junk, gained 40 lbs. I’m trying to start over again. I’m a social worker, so stuck mostly at my desk. I am doing walks on all my breaks now, and a hitt workout after work. Not sure what else to do…

  • If I was to carb cycle to lose weight, would I still eat a lower amount of calories (1500-2000?) but just use more of my calories on carbs on the days that I’m going to work out?

  • Hi! I’m confused about the fat intake. So, in your example if my low fat is 42, in a high carb low fat day I should have 50 fat? Shouldn’t it be 32 (10 less)?

  • Heyyyyyy jen! I love your videos. I’ve been a subscriber for years now. You’re very knowledgeable of nutrition And creative with workouts. You’re such a great motivation to me

  • Many thanks, I’ve been looking for “how to carb cycle for weight 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 interesting things about it and my friend got cool success with it.

  • Hi Sarah. I know it’s been quite some time since this video, and that you eat more intuitively these days, and that you are listening to your body in terms of what you eat, etc… BUT would you still recommend carb cycling for someone whose weight is plateauing? Thanks:)

  • Let me tell you, THIS WORKS!!! ����
    It’s almost funny to come back to this video after 2 years I started carb cycling in March 2018 and lost weight quite fast. But it also kickstarted my eating disorder, I haven’t had my period for 2 years and I am struggling to eat any kind of food without feeling the need to weigh it.
    Let me tell you, the thigh gap isn’t worth it…

  • none of these videos on YT explain the effect carb cycling has on metabolism (or if it has any effect). I still haven’t learned the WHY

  • Carb cycling is good if you always keep the fat low. Fat prevents glucose from properly getting absorbed. Fat is the problem and why everybody is diabetic.

  • So I have been doing this all my life.
    Now make sense too much carbs everyday=fatness,
    too low calorie=low metabolic rate=fatness, high carb, low carbs and mod carbs + not over eating + dancing or just boring cardio +muscles training = fitness
    ✌️✌️✌️✌️

  • Just wonderful, been searching for “what to eat on high carb day” 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 extraordinary things about it and my brother in law got amazing results with it.

  • What a stupid video. It feels as they’re encouraging people to stay away from carb cycling. In fact it’s the best way to either gain, lose fat or maintain your gains. Carb cycling is a lifestyle. I hope the person who uploaded this video go get themselves educated properly first before putting up stuff. #idiots

  • Any carb cycling apps you recommend? I am so confused by carb cycling, that up to this point, I had given up on the idea of even starting! My carb preferences are oats, pasta, and veggie/fruit smoothies. So I already have the healthy eating part down, but I am stuck not being able to lean out. I am also struggling with a ton of hormonal imbalance:(

  • Aren’t carbs and fats worth different amount of calories?
    So if I’m dropping 10g carbs and upping 10g fat, I’m actually upping my overall calories for that day, correct?

  • Many thanks, I’ve been looking for “high carb low carb days” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (do a search on google )? Ive heard some great things about it and my m8 got excellent success with it.

  • 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?

  • If I’m on a fat loss journey and do carb cycling, should i make up for the amount of carbs I’m not eating by adding the calories in fats/protein or just keep my calories that much lower on those days?

  • I thought the body changes between anabolic and catabolic states often times even in one day, in which case this would be pointless?

  • So do I need to keep my overall calorie intake at the same level but substitute carbs for fat or will my overall calorie intake be lower on a low carb day/ higher on high carb day?

  • HI. 6 days with less than 100 carbs a day. One day a week I load like crazy. (any carbs. cheat, pizza etc…) I am eating on a very low-calorie diet. All super healthy. greens and lean meat. 25lbs in 6 weeks.

  • Do you follow this plan for 2 weeks, then go back to strick keto? Do you have to strategically position this within the time before menstruation? Thanks!

  • Any suggestions on carb cycling for a runner. I’m training for a half marathon and definitely need my food to send the right messages to my body to keep moving happy and healthy across the finish line. I am also gluten free due to an allergy

  • 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.

  • I think your off your rocker lady. You are purely expressing your experience without science to back it up. Don’t push what you don’t understand.

  • I like how that lamp looks like a giant candle and the clock looks like a giant pocketwatch. Also, clearly explained video. thumbs up

  • 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

  • Anyone else hit the like button during the intro before the video actually begins?? I totally do lol. Jen always uploads such great videos/content. So motivating and inspiring and REAL! I just absolutely adore her. Great video btw ����

  • I’m 14 years old and I’m skinny fat(you can see my ribs but I have some little fat stored in my stomach and I have skinny wrist and arms but I have fat stored in my muscles) should i do this carb cycling please answer anyone….

  • Can you do a video on the importance of not telling people what to eat? Diet regimens should be personalised and perhaps you shouldn’t be promoting any particular diet on YT. It may be helpful to some people but it will undoubtedly be detrimental to others, with the subsequent outcome of failure and despondency.
    Highly expert fitness trainers, dieticians and nutritionists do not promote a particular regimen but instead individualise a program based on their client’s age, weight, sex, food preferences, health and goals. Just my opinion…..
    Edit: Just realised this video is from 2016, so it might be irrelevant! ��

  • 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.

  • 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!

  • Hi! Uhmm just wanna ask if I wan’t to carb cycle and i work out almost 6 times a week can i do it like:
    Monday Wednesday (low carb and exercise)
    Thursday (high carb, no exercise)
    And so on

    Hope you answer

  • During a high carb day, should I eat at calories defecit? Also on hight fat day, how much calories I should eat? I calculate my wight last week and was about 165 pound, I did carb cycling for 1 week and during a high fat day, my wight went 161 pound but, I added a cheat day after a high carb day, then after 1 week, my wight went down to 164 pound. So its good to loose 1 pound a week right?

  • So I did keto, lost all the weight I wanted in 5 weeks but stuck to keto for 6 months, after losing all my weight I started doing low carb, low fat and I have been able to keep my weight off for almost 2 years now. I am 5 foot tall and 101 pounds. I also workout 5-6 days a week. Heidi the only thing I am working on is my lower belly, it’s tiny but I want it to be completely flat. I do IF and OMAD tons of cardio and weight lifting as well as 15-20 minutes of abs. What more can I do to get a completely flat stomach???

  • Feel free to answer my question if you are knowledgeable about this:

    There are a lot of websites that says that you should go with:

    High carb low carb
    High carb low carb zero/very low carb
    High carb moderate carbs low carbs (like this video)
    High carb moderate carbs low carbs 5 to 10 carbs or lower if possible

    For carb cycling that is.

    I am just really confused about this and wanna know if it really matters much and how in terms of losing fat and which is best (why if possible but i dont wanna take much of your time)

    Again, it would be wonderful if the channel owner answer this but I don’t think that’s gonna happen seeing how old this video is

    So if you have a link to website that answers my question
    Or if you know something about it
    Please answer me by commenting on my comment

    And if you are curious about the answer yourself please like this comment

    Really sorry for the long comment, thank you for reading this far and giving a bit of your time, will be waiting for the answer(hopefully soon)

    And you have a wonderful day ❤️☺️

  • I’m so glad you did this video. All the other carb cycling videos seem to be endomorph guys looking for muscle gain. I plateaued on low carb and this popped up I’m looking for guidance for a insulin resistant person like me.

  • Geez! I didn’t think I would ever find a straight to the point video. I watched so many videos on this and was left feeling overwhelmed. Thanks for going right into it and explaining it without the confusion lol.

  • Crossing your legs and adding weight to foot then lifting your legs crossed like dangling with weight fun workout I have tried awesome to see if u would make a video of that

  • How in the world would this help me? I have one cheat day or meal once every few days and I feel like I gain10 pounds each time! I have, unfortunately, 150 pounds to lose 100 of it is all post partum from the baby I had last year. Does anyone have any suggestions? I’m not loving my life right now and hate the massive gain, beyond belief. Thank you in advance!

  • I agree with so many comments below. Best straight forward explanation I’ve seen. I did low carb about 8 years ago and lost 85 lbs over about a year. Then life blind sided me and over the next 7 years I gained it all back. So mad and defeated. Now every time I try low carb, I’m good for a week or so then the brakes hit and my weight goes no where. I’m really hoping cycling is the answer for me. Thanks for this video.

  • I’ve always found that refeeding every Sunday keeps me sane and able to perform all week in the gym. As most people are not preparing for a bodybuilding show, a once per week refeed helps on a psychological and physiological level. It might slow down progress a tad versus carb cycling or once/twice per month refeeds, but the satisfaction of a weekly “job well done…here’s some pasta” day does wonders to keep you pushing forward through a lengthy cut.

  • Can we translate the rule of “1g protein = 4 calories” regardless of the source of the protein? (same for carbs and fat)
    When calculating the daily protein intake I found 0.8 x weight in kg/ 0.36x weight in pounds which is substantially less than this example.. Not sure which one to follow..

  • 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.

  • What metabolic damage happens in particular doing low carb in the long term? Every person I see doing keto or carnivore seems to be at peak health and always feel full of energy.

  • THIS is real life health! You guys are the only fitness athletes I’ve seen that are doing this 100% correctly. I’ve been doing my research and believe I’ve found the holy grail. Thanks for your positivity, truly healthy take in nutrition, and inspiring workout. I’ll be spreading the word.

  • Jordan…I LOVED your video. You make such “perfect sense”. I’m 69 soon to be 70, with PsA since I was 30 so I’ve always exercised daily, watched my diet. I have found that the 16/8 works for me. However, I’m now shrinking of course and have to make an extra effort to watch my calorie intake. I shall continue to follow you…but could I plz request that you “curb” the use if the F Word? It’s quite offensive to we older folks. �� I wish you great success & TY for helping so many folks “in all age groups”, I suspect. In fact, we have a personal trainer daughter & she should hear your concept. Patti.��

  • 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.

  • No carb cycling needed.

    Having a cheat meal twice a month is what is needed to avoid slowing of the metabolism.
    This will occur naturally anyway. A birthday, Easter, a holiday, binge drinking with friends…etc.

  • Can I keep the same amount healthy fat for low/high carb days? Eg. 2-3 eggs with more rice & 2-3 eggs with less rice? Does that matter? Thx:)

  • I was so excited when i saw u made this video. watched few before seeing this one and i was so confused ��. When i saw your face i was like….Sarahhhhhh��. I didn’t know u had a video on this. I understand everything completely now thank u soooo much��. U even gave the visual people AKA me��‍♀️ a visual presentation….love u girl��������

  • The quiz wants your name and email so don’t bother trying it unless you want to be contacted to buy something. We can all research this and find answers for free. Thanks for the great info though.

  • On a high carb day, if i want oats for breakfast, do i have to incorporate eggs or some form of protein with it?? Loving your program by the way:)

  • I’m keto for 5 months. I’m down 16lbs, but im planning to do cycling but scared cause I literally gain weight so fast even if I have a cheat day and when I mean a “cheat day” if I have a piece of watermelon or fruit. I haven’t had a piece of bread, chips, pastry, rice, bean. And I miss them. My hubby is from Peru and quinioa is a specialty and beans and lentils ����. I’m hoping cycling works for me.

  • I love Sarah, she did really good on explaining carb cycling and the video helped a lot but I didn’t really get the calculating numbers part so I researched a little and watched one of Jen Heward’s videos. I suggest it to people that are stuck on calculcating their numbers. Both the videos helped a lot. ����
    Thank you xoxo

  • Should you keep a calorie deficit on high carb days even if it’s a bit harder or just make sure you’re at a deficit across the week?

  • The best explanation and honest I’ve heard. For people like me that I am always struggling with weight the best they can remind us is that calories count. Is difficult enough make the right choices and then having someone telling us that we can “eat as much as we want”. Thank you for this video. Short, simple, helpful. Now I am gonna try carb cycling

  • So Jordan what you saying is if I wake up Monday through Friday go high on carbs money through Friday on my rest day Saturday and Sunday I got low carbs what do you think of that?

  • You’re not giving right information… it’s been known for many years that you need to have a higher carb day the day before you have a massive workout.

    Most people work out in the morning anyway and by that time no one can get enough food in and even if they could it would take a few hours for the body to process it into the glycogen stores.

    And you’re not the only 1 everyone else is giving the same information and its because they’re getting it from each other and from the Internet and they’re not doing their own appropriate research.

    Olympians, runners, etc all eat higher carbs the day before a big event.

  • 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.

  • Hi, today ended the 21 day carb cycling for me. I only lost 3lbs, but I also lost several inches. I plan to continue but will be going to a 2 day low, 1day high cycle.

  • Hi my body type is metaphor and my weight is 186 pounds height is 5’3 i do intermittent 16/8 plus eating healthy please let me know how/what i can do to loose my weight

  • I was doing this unintentionally when I was dropping weight like crazy.
    Now that I got stuck at the same routine my weight stopped.

  • Your videos are full of great information, explained in a simple, understandable way. Thank you so much!
    Best fitness girl in youtube ����❤️

  • Hey please answer this question, I was wondering if I could do cardio on a high carb day and do weight training on a low fat day will this help me lose fat also I am 6”0 in height and I weigh 16-17 stones

  • I wanna carb cycle but it sounds so inconvenient likee it’s my bday or an outing but oh well it’s a low carb day.. I like consistent things ig.

  • OMG! you just saved me. I got a crap menu from my trainer. He introduced carb cycling in a very speedy way, and the menu is just a mess of 3 day cycles. I got lost on week 1, just not knowing what day it is now, why I’m so messed up, how I could eat what I actually like… now I made my own, weekly schedule like yours. It’s gonna be easier.

  • Do you think you could please do a video on your opinion on keto! It’s so popular right now and I always love how knowledgeable you are on this stuff! I think I’m definitely going to try this carb cycling! ��

  • LOVE IT!!!!!! Love how you simplify it bro. Ppl tend to put way too much in the hype man. Keep it simple keep it true! Best of luck!

  • 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 ��

  • This was great, I been tryin to find out about “low carb cycle recipes” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (should be on google have a look )? Ive heard some incredible things about it and my mate got amazing results with it.

  • 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!!

  • Hello, I usally workout 3 times per week so, during workout day I consume a high carb and rest day I eat low carb day? So it will be 4 days low carb and 3 days high carb. Am I doing right?

  • 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.

  • Finally!! Someone explained this to me like I am a four year old.. thank you very much. I am actually starting to understand this. Wish me luck.. I begin tomorrow!

  • This video helped me so much, I’m only 12 and I’m trying to lose weight and I think this is going to be what actually loses the weight

  • Winner of a video, been searching for “carb cycling 101” 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 neighbour got amazing results with it.

  • “Are we alone in the universe?”
    “How life started?”
    “Is there a serum for immortality?”

    .
    .
    .
    .
    .
    .
    .
    It depends

  • How do you calculate protein?
    If you’ve had 115 gms of protein, do you mean if you had meat, that’s how much meat you ate? Or you calculate the protein in a piece of meat, meaning you then are eating a higher weight of meat?
    I’m asking because I don’t have a clue how much protein/carb is every piece of food in my dish. Are we needing to know this, or are we just weighing ingredients?

  • 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.

  • Should you try to plan higher carb days to fall on active days? Will you sill see results if your high carb days fall on rest day?

  • I unintentionally carb cycled when I started keto over a month ago. Because I ate carbs during weekends when I would also have more time for workout. I didn’t know I was actually doing the carb cycling, I didn’t even know it had a name, but I do think this is more sustainable and long for me rather than sticking to just one diet.

    Thank you for the video. ��

  • Day 5 for me using the app! Thanks Heidi and Chris, I have the app, realized I am doing much better using the app and the meal suggestions.

  • Thank you so much for explaining so simply, dear Lord I wish I would have found you first, and so thankful I did not give up bc I was almost there

  • This is the best video ever! Explains it so easily and straight forward with no confusion! You earned another subscriber, my friend.

  • First off love u sezz! I’m getting ready for my first half marathon and my wedding and just started carb cycling. Do you consider your fiber when calculating your carb intake for the day? I guess my question is should I go off of the net carbs not total carbs since I eat a lot of fiber in the day since fiber isn’t absorbed by the body? Thanks friend!

  • What if you dont have any rest days? Specifically, me using half the days of the week bulking and the other half cutting. How do I carb cycle then?

  • This sounds easy and manageable! I think I’ll intermittent fast on low carb/off(gym) days as well. Thanks so much, this is what youtube needs more of; straight to the point videos!

  • I wish everyone got to the point and told it like it is! Thank you for the wonderful video. It really isn’t brain surgery is it?

  • I’m currently mixing up Intermittent fasting and carb cycling, I’m a bit confused, i workout 6x a week heavy cardio and weights, when should I take highs and lows? My fasting schedule is 9pm-1pm(next day) when should I also eat, before or after workouts?

  • This was great, I been tryin to find out about “is carb cycling good for weight loss” for a while now, and I think this has helped. Ever heard of Nantray Carb Caboodle (should be on google have a look )? Ive heard some great things about it and my work buddy got great results with it.

  • 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.

    Hurry Up! Earybird Pricing Increases…

    Visit Here: https://warriorplus.com/o2/a/fntfh/0

  • This was great, I’ve been looking for “no carb day meals” for a while now, and I think this has helped. Ever heard of Nantray Carb Caboodle (should be on google have a look )? Ive heard some amazing things about it and my work buddy got cool success with it.

  • that really was great, thankyou for putting it in plain English, also confirms what I thought about being on a low carb diet permanently. I think i damaged my body from being on Keto for 2 years straight, i had a huge physical breakdown where my adrenalin and my hormones went screwy and since then i’ve had chronic fatigue. I also had a virus, and stress, but i have a sneaking suspicion my body was depleted on many level due to my extreme strictness of the keto diet.

  • This is the best carb cycling video that I’ve seen! Thank you! Can you please tell me how to work out the different amount of macros?

  • Cheers for this, I have been researching “carb cycling menu for women” for a while now, and I think this has helped. You ever tried Nantray Carb Caboodle (do a google search )? Ive heard some great things about it and my mate got great success with it.

  • 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

  • hi! ive been following tou guys on Instagram for a while now, and purchased the 21 day fat loss program. I dont recall where i saw/read/heard tou talk about intermediate fasting, but could tou post a video on more information on how we can incoorpirate that with Carb cycling? thanks in advance!

  • I’ve been considering Carb Cycling. Just cuz there’s this program that’ll help me get through it but I really just wanna lose weight. So I’m not sure if I should even join. Yeah I’d like to tone my body but my main goal is losing weight to get to a healthier weight.

  • 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.

    Hurry Up! Earybird Pricing Increases…
    Visit Here: https://warriorplus.com/o2/a/fntfh/0

  • Can I keep the same amount healthy fat for low/high carb days? Eg. 2-3 eggs with more rice & 2-3 eggs with less rice? Does that matter? Thx:)

  • Thank you for this breakdown I hated the fact people wanted to charge for a simple breakdown. I know you’re Excited for your wedding I wish you and your groom to be the best!!!

  • 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. ����✨

  • I loved the video. I’ve been stuck on same macros for awhile now haha so it’s good I can rotate so I’m not under eating or overeating. MMA takes so much energy…

  • Appreciate you sharing this information. I have struggled with trying to lose weight the last couple of years and when I have tried keto, adkins, etc I may lose a few pounds but the minute I stop following those trends, I gain the weight back I lost and more. It’s an awful feeling. I have been looking for something that is more sustainable and offers some flexibility. This may take some work and planning (which is not a problem) but just knowing you are not carving out entire groups of food forever really helps motivate me. I look forward to Part 2! Thank you for the work you and Chris do. It is appreciated! Happy Thanksgiving.

  • Ever try lifting weight from you foot while crossing legs? and lifting legs in the crossed leg potion something fun I have tried:)

  • This makes a lot of sense. It’s what I’ve been doing just instinctively. I can’t have a good workout without a bunch of carbs during the day. On non workout days, less carbs works fine.

  • Hello i am trying to loose weight and do short workouts but confused on what i should eat when? Seem like i am at a stand still thank you

  • I don’t get it cause in your rest days you need to eat more fats but when I use your calculator I always get the same amount of fats?

  • This is just superb, I’ve been looking for “carb rotation meal plan” for a while now, and I think this has helped. You ever tried Nantray Carb Caboodle (should be on google have a look )? Ive heard some super things about it and my m8 got great results with it.

  • you said that you can do this weekly. this is the method that i want to do because it’s easier for me to manage. eat normally one week and then keto the next. my question is, is weekly just as effective as daily?

  • i have no problem eating carbs with lots of fiber to maintaining my healthy weight cuz they get slowly in the bloodstream and used by my body so something like 40% of calories i take are carbs and no problem as i buy lots of whole grains and i eat it with lots of vegetables like raw broccoli and tomato, and i eat 3 fruits every day that the calories they have are carbs!

  • If you eat 100g of carbs a day what are your macros? How many percentage of fats you eat and protein? Im quite living a sedentary lifestyle for 2 weeks because im on a fertility treatment. Walking is just allowed as a wrorkout.or can i just eat 100g carbs everyday because im not working out?

  • so it seems like carb cycleing is away for people that want to get realllllly riped and they enjoy there mass size and do not really wish to incress it, but you still need to work out but, the work out will be the same all the time, that is my guss tho.

    while bulking you want to stuff that fucking face every fucking dame fucking day.

    loseing whait you want to eat less.

    mantaining a shreaded body carb cycling.

    over all
    if your a beginer stick with loseing or gaining. depening if your skinny or fat

    and buff people that enjoy there body stick with crab cycling.

  • I have a question, can a beautiful experienced person help me, because I workout 5 to 6 times a week can I eat low carbs on a low carb day or do I have to eat high carbs Even tho it’s a low carb day???????? it that makes sense?

  • This was great, thanks, I have been researching “carb cycling” for a while now, and I think this has helped. Ever heard of Nantray Carb Caboodle (just google it )? Ive heard some pretty good things about it and my work buddy got cool results with it.

  • I know this isn’t important compared to the content of this videobut I just wanted to say your hair looks soooooo good. Compliments you and your skin tone perfectly ���� ��

  • 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.

    Hurry Up! Earybird Pricing Increases…
    Visit Here: https://warriorplus.com/o2/a/fntfh/0

  • 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!!

  • Winner of a video, I have been researching “carb cycling anabolic diet” for a while now, and I think this has helped. Ever heard of Nantray Carb Caboodle (do a google search )? Ive heard some super things about it and my friend got amazing success with it.

  • So basically one day have fat but good fat food, second day a high healthy carb day and on that same day do enough exercise to get rid of the fat and the pattern repeats???

  • But what if I train 6 times a week? Am I just gonna have less energy on some days, but more on others? Should I train 3-4 times a week then? Where did my dad go hm? Is intermittent fasting a better solution?

  • keto diet and intermitent fasting sound way easier and sipler imo. but my mom says she heard keto diet is bad for my tyroids and liver in the long run, is it true

  • Hey there I came across your post and just wanted to share my incite! This product here has helped many friends of mine as well as my mother achieve their weight goals like nothing else. It make her so happy to finally reach her goal since having me haha. Check it out hopefully it works for you if you have not found a solution yet! Its still on sale right now too. https://mmini.me/LossWeight2019 best of luck everybody!!!

  • Cheers for this, I have been researching “carb cycling pre workout meal” for a while now, and I think this has helped. You ever tried Nantray Carb Caboodle (search on google )? Ive heard some interesting things about it and my cousin got excellent success with 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?

  • Hey I’m new to this. But I had a quick question. Would it be ok to do the high moderate and low carb on a daily track and do HIT workouts on the high carb days?

  • im a skinny dude and trying bulking, eat tons and exercise hard (i know when to take a break so i wont overtrain), is it normal to have a (kinda) bloaty belly fats?
    or should i workout+ cutting so i wont have unneeded fat while having a muscle so i look ‘bigger’ than the fatty version like now?

  • Carb cycling isnt day to day issue. Is thing of a season. In the season you eat Just the right amount of carbs and few days before the big deal, match or competition you eat carbs like a crazy goat. As in the season you ate the minimun healthy possible carbs amount your sensibility to the insulin rises. When you eat a bunch of carbs you feel like you energy and stamina raises suddenly.