WHAT IS "CARB CYCLING"? simply put "carb cycling" is eatinglow carbs for a few days and then switching to moderate carbs for a few days and then switching to high carbsfor a few days and repeating that cycle.
8 Keys to Making The "Carb Cycle Diet" Work
key #1... high carb days are optional.
key #2... eat your carbs with some sort of protein or fat.
key #3... on your high carb days try and have a good amount of them around the time of your workouts or early in the day.
key #4... focus on adding more exercise on your moderate and high carb days.
key #5... have your three to four low card days in a row.
key #6... on low carb days try and stay away from fruit.
key #7... drink more water then normal on your low carb days.
key #8... on your low and moderate carb days avoid white flour products and sweets
The 8 Benefits of The "Carb Cycle Diet"
benefit #1... carb cycling easily fits into any lifestyle!
benefit #2... you don't have to give up the foods you love!
benefit #3... you'll feel better and have more energy!
benefit #4... you will burn more fat for energy!
benefit #5... better insulin sensitivity
benefit #6... promotes lean muscle growth
benefit #7... prevents extreme hunger and fatigue
benefit #8... helps to decrease hormone imbalances
Daily Structure of The Diet
weekly carb cycle
4 days low carb 2 days moderate carb 1 day high carb
carbs per day
low carb = 20 to 40 grams moderate carb = 40 to 60 grams high carb = 60 to 90 grams
what a meal would look like on the "carb cycle diet"
Carbs by Category
Low Carb Veggies
Artichokes... 14g per 1 medium Arugula… 1g per 1 cup Asparagus… 3.5g per 1.5 cup Beets… 12.5g per 1.5 cup Broccoli.. 11g per 1 cup Broccoli Raab… 3g per 1.5 cup Brussel Sprouts... 6g per .5 cup Cabbage… 8.5g per 1 cup Carrots… 6g per 1.5 cup Cauliflower… 5g per 1 cup Celery… 2.5g per 2 medium stalks Corn… 12.5g per.5 ear Cucumber… 1g per 1 cup Eggplant... 8g per 1 cup Garlic... 1g per 3 cloves Green Peppers… 2g per 1.5 cup Green Beans… 5g per 1.5 cup Iceberg Lettuce… 2g per 1 cup Kale… 4g per 1.5 cup Okra… 3.5g per 1.5 cup Onions… 11g per 1.5 cup Radishes… 2g per 1.5 cup Red Bell Peppers…3g per 1 half cup Romaine Lettuce… 1.5g per 1 cup Spinach... 7g per 1 cup Sugar Snap Peas… 1g per 1.5 cup Tomatoes... 6g per 1 cup Turnips… 4g per 1.5 cup White Mushrooms… 2g per 1.5 cup Yellow Peppers… 3g per 1.5f cup Zucchini... 4g per 1 cup
Low Carb Fruit
Apple… 25g per 1 medium Avocado… 6.5g per .5 cup Blackberries… 7g per .5 cup Blueberries… 11g per .5 cup Cantaloupe… 6.5g per .5 cup Casaba melon… 5.5g per 1.5 cup Cherries… 11g per .5 cup Clementines… 9g per 1 medium Cranberries… 6.5g per .5 cup Grapefruit… 10.5g per 1 half medium Honeydew melon… 8g per .5 cup Kiwi… 11g per 1 medium Mango… 14g per .5 cup Nectarine… 15g per 1 medium Orange… 15.5g per 1 medium Papaya… 30g per 1 medium Peach… 14.5g per 1 medium Pear… 27.5g per 1 medium Persimmon… 8.5g per 1 medium Pineapple… 11g per .5 cup Plum… 7.5g per 1 medium Raspberries… 7.5g per .5 cup Strawberries… 6.6g per .5 cup Tangerine… 12g per 1 medium Watermelon… 5.5g per 1.5 cup
Carb Content of Rice (1 cup cooked)
Brown… 45g Fried… 41g Long Grain White… 44g Medium grain brown… 44g Medium Grain White… 53g Mexican… 28g Short Grain White… 53g Spanish… 40g White… 44g Wild… 30g Yellow… 32g