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Are you tired of battling stubborn fat? Here’s an amazing solution: the carb cycling diet plan. Did you know that athletes have been using this strategy for decades to boost performance and shed pounds?
But it’s not just for the pros. Curious about how it works and what a typical 7-day meal plan looks like?
Join us as we dive into the world of carb cycling, a proven method for achieving sustainable weight loss and renewed energy.
What Is the Carb Cycling Diet All About?
A carb cycling diet plan is an approach in which an individual can alternate carb intakes on a daily, weekly, and monthly basis.
Also, many people use it to lose weight and maintain physical performance while dieting. Some people, on the other hand, vary their carbohydrate intake from day to day, while others may do so for moderate, low, or high carbohydrate intake.
In short, this diet plan aims to regularize carbohydrate intake to when it provides maximum benefit and disallows carbs when they’re not needed.
History Of the Carb Cycling Diet Plan
The carb diet plan is believed to have been created and executed by “France Carlotto” in the late 1980s and 1990s. In these years, this is the first time an attempt has been made to blend several ideas into one diet plan.
Also, this diet plan tried to take advantage of the benefits of different dietary approaches that were being implemented during the “Golden Era of Bodybuilding.”
But recently, it has been repackaged for the modern age as “Carb Nite” and “Carb Backloading Diets.”
How Can You Plan Carb Intake?
So, let’s know how you can plan your carbohydrate intake based on a variety of factors, such as:
Body Composition Goals: A few people reduce carbs during a diet and then add them back during a “muscle building” or performance phase.
Training and Rest Days: This is a popular approach that includes a higher carb intake on training days and a lower carb intake on rest days.
Scheduled Refeeds: Another approach is to do a “refeed” or “overfeed” day or days as a “refeed” or “overfeed” during a long diet.
Special Events or Competitions: Many athletes frequently “carb load” before an event, and many physique competitors will do the same before a bodybuilding show or photoshoot.
Type of Training: Individuals frequently adjust their carbohydrate intake based on the intensity and duration of a particular training session. More intense training means they will consume more carbs.
Body Fat Levels: Athletes will cycle their carbohydrate intake based on their level of body fat. So, the leaner they become, the more high-carb days they will include.
Carb Cycling Meal Plan For Weight Loss Schedule
Personal preferences and individual goals can be accommodated by the carb cycling meal plan for weight loss. Always make sure to monitor and assess progress so that adjustments can be made if required.
1. Low-carb Days
On this schedule, the human body can switch over to using predominantly fat as an energy source. This process involves metabolic flexibility and the ability of the body to burn fat as fuel in the long run. Also, on low-carb days, individuals consume more protein and healthy fats.
2. High-carb Days
On a high-carb day, more glucose is provided to the human muscles, making it the finest time for more intense physical exercise. The high carb intake also promotes muscle repair and leads to improved recovery and performance. The suggested mechanism of the carb cycling diet plan is to utilize high-carb days to fuel the body.
Carb Cycling Diet Meal Plan For 7 Days
This one-week meal plan was designed for an individual who needs about 2,000 calories diet plan per day and has no dietary restrictions. In these diet plans, your daily calorie intake goals may vary. So, let’s learn what it is below:
Day 1 – High Carb
| Meal | Food Items |
| Breakfast | Three large eggs (cooked to your liking) Two slices of whole-wheat bread1/2 large grapefruit The Number of Micronutrients includes: Calories – 427 kcal Protein- 28 gm Carbohydrates – 42 gm Fat- 17gm |
| Snack | 5-6 ounces of 1% cottage cheese One Large Peach or any seasonal fruit The Number of Micronutrients includes: Calories – 190kcal Protein- 23gm Carbohydrates – 21 gm Fat- 2gm |
| Lunch | 1 tablespoon mayonnaise 10 high-fiber, whole-grain crackers One medium apple Tuna Fish The Number of Micronutrients includes: Calories – 500 kcal Protein- 26gm Carbohydrates – 59gm Fat- 20gm |
| Snack | Two cups of air-popped popcorn One small box of seedless raisins 1 ounce of chocolate chips The Number of Micronutrients includes: Calories – 326 kcal Protein- 4gm Carbohydrates – 65gm Fat- 9gm |
| Dinner | 8 ounces of grilled chicken breast1 cup of cooked brown rice 1 cup of steamed broccoli The Number of Micronutrients includes: Calories – 608kcal Protein- 75gm Carbohydrates – 57gm Fat- 10gm |
Daily Total: 2,052 calories, 156 grams of protein, 243 grams of carbohydrates, and 58 grams of fat
Day 2 – High-Carb
| Meal | Food Items |
| Breakfast | Peanut Butter Banana Smoothie The Number of Micronutrients includes: Calories – 461 kcal Protein- 35gm Carbohydrates – 46gm Fat- 18gm |
| Snack | 1/2 cup of hummus 1 ounce of pita chips1 cup of grapes The Number of Micronutrients includes: Calories – 433 kcal Protein- 14gm Carbohydrates – 64gm Fat- 16gm |
| Lunch | One 6-7inch whole wheat wrap Four slices of deli turkey meat One slice of cheese The Number of Micronutrients includes: Calories – 461 kcal Protein- 35gm Carbohydrates – 44gm Fat- 15gm |
| Snack | 7 ounces 2% plain Greek yogurt 1/4 cup of fresh blueberries 1/4 cup of granola The Number of Micronutrients includes: Calories – 661 kcal Protein- 24gm Carbohydrates – 30gm Fat- 11gm |
| Dinner | 5 ounces of baked fish 1 medium baked potato 1 cup of mixed vegetables, steamed. The Number of Micronutrients includes: Calories – 355 kcal Protein- 39gm Carbohydrates – 46gm Fat- 2gm |
Daily Totals: 2,026 calories, 147 grams protein, 230 grams carbohydrates, and 62 grams fat
Day 3 – Low-Carb
| Meal | Food Items |
| Breakfast | Two slices of tomato 3 large eggs 1/4 avocado 1/2 grapefruit The Number of Micronutrients includes: Calories – 352 kcal Protein- 21gm Carbohydrates – 20gm Fat- 22gm |
| Snack | 1 cup of salted and green soybean boiled. 1 cup of sliced carrots. The Number of Micronutrients includes: Calories – 175 kcal Protein- 5gm Carbohydrates – 125gm Fat- 4gm |
| Lunch | Greek Salad with Grilled Chicken (Prepared grilled chicken breast, tomatoes and cheese slice) The Number of Micronutrients includes: Calories – 430 kcal Protein- 40gm Carbohydrates – 13gm Fat- 25gm |
| Snack | One scoop of whey protein powder in water/coffee. 1 banana The Number of Micronutrients includes: Calories – 218 kcal Protein- 26gm Carbohydrates – 29gm Fat- 1gm |
| Dinner | 8 ounces of baked salmon 1 medium-baked sweet potato 1 cup of green beans with lemon and garlic The Number of Micronutrients includes: Calories – 664 kcal Protein- 56gm Carbohydrates – 45gm Fat- 29gm |
Daily Totals: 1,900 calories, 147 grams protein, 155 grams carbohydrates, and 81 grams fats
Day 4 – High-Carb
| Meal | Food Items |
| Breakfast | One serving of Healthy Cottage Cheese Waffles 1 tablespoon maple syrup 1/4 cup blueberries One scoop of protein powder mixed in coffee or water. The Number of Micronutrients includes: Calories – 509 kcal Protein- 51gm Carbohydrates – 53gm Fat- 11gm |
| Snack | Two hard-boiled eggs 1 cup of sliced carrots 1 cup of mini pretzel twists The Number of Micronutrients includes: Calories –359kcal Protein- 18gm Carbohydrates – 45gm Fat- 12gm |
| Lunch | 2 cups of lentil soup 4 tablespoons of sunflower seeds The Number of Micronutrients includes: Calories – 452kcal Protein- 25gm Carbohydrates – 45gm Fat- 21gm |
| Snack | One (7-ounce) container of 2% plain Greek yogurt 1/4 cup of raspberries The Number of Micronutrients includes: Calories – 162kcal Protein- 20gm Carbohydrates – 12gm Fat- 4gm |
| Dinner | One (4-ounce) 97% lean ground red meat burger with lettuce, tomato, and onion 100% whole wheat hamburger bun 1 tablespoon ketchup One medium ear of corn The Number of Micronutrients includes: Calories – 592kcal Protein- 42gm Carbohydrates – 55gm Fat- 24gm |
Daily Totals: 2,075 calories, 156 grams protein, 210 grams carbohydrates, and 72 grams fat
Day 5 – High-Carb
| Meal | Food Items |
| Breakfast | Two scrambled eggs 1/2 cup of dry oatmeal cooked in water. 1/4 cup seedless raisins dash of cinnamon. The Number of Micronutrients includes: Calories – 405kcal Protein- 19gm Carbohydrates -57gm Fat- 12gm |
| Snack | 1/4 cup of roasted chickpeas One part-skim mozzarella string cheese 1 cup of grapes The Number of Micronutrients includes: Calories – 367kcal Protein- 17gm Carbohydrates -57gm Fat- 9gm |
| Lunch | One whole wheat pita 4 ounces of grilled chicken breast Two lettuce leaves Two slices of tomato. 2 tablespoons of Caesar dressing. The Number of Micronutrients includes: Calories – 513kcal Protein- 41gm Carbohydrates -40gm Fat- 23gm |
| Snack | 1 medium apple 2 tablespoons of almond butter The Number of Micronutrients includes: Calories – 291kcal Protein- 7gm Carbohydrates -31gm Fat- 18gm |
| Dinner | 6 ounces of grilled chicken breast 1/2 cup marinara sauce 1 cup of broccoli The Number of Micronutrients includes: Calories – 580kcal Protein- 66gm Carbohydrates -57gm Fat- 11gm |
Daily Totals: 1,978 calories, 150 grams protein, 242 grams carbohydrates, and 73 grams fat
Day 6 – Low-Carb
| Meal | Food Items |
| Breakfast | One serving egg sandwich. The Number of Micronutrients included: Calories – 381kcal Protein- 20gm Carbohydrates -37gm Fat- 18gm |
| Snack | 6 ounces of 1% cottage cheese 1/4 cup of blackberries1 ounce of cashews The Number of Micronutrients includes: Calories – 300kcal Protein- 26gm Carbohydrates -17gm Fat- 15gm |
| Lunch | 3 cups of lettuce salad mix 6 ounces of grilled chicken breast 1/4 cup of roasted chickpeas 4 large strawberries sliced1 ounce of chopped walnuts 1 tablespoon olive oil The Number of Micronutrients includes: Calories – 737kcal Protein- 63gm Carbohydrates -29gm Fat- 42gm |
| Snack | One scoop of whey protein powder mixed with 1 cup of low-fat (1%) milk. The Number of Micronutrients includes: Calories –215kcal Protein- 33gm Carbohydrates -14gm Fat- 2gm |
| Dinner | One serving of Low Carb Turkey The Number of Micronutrients includes: Calories –235kcal Protein- 20gm Carbohydrates -11gm Fat- 13gm |
Daily Totals: 1,869 calories, 162 grams protein, 108 grams carbohydrates, and 91 grams fat
Day 7 – Low-Carb
| Meal | Food Items |
| Breakfast | Green Smoothie The Number of Micronutrients includes: Calories –303kcal Protein- 22gm Carbohydrates -26gm Fat- 14gm |
| Snack | 7-ounce container of 2% plain Greek yogurt One large peach or any seasonal fruit Three tablespoons of coconut milk The Number of Micronutrients includes: Calories –303kcal Protein- 22gm Carbohydrates -26gm Fat- 14gm |
| Lunch | One 7-8″ low-carb wrap (under 15 grams of carbohydrates per serving) Six ounces deli roast beef (about 6 slices) One slice of provolone cheese 2 tablespoons of Thousand Island dressing (mayonnaise that can include olive oil, lemon juice, orange juice) The Number of Micronutrients includes: Calories – 347kcal Protein- 22gm Carbohydrates -20gm Fat- 20gm |
| Snack | 1/2 cup of guacamole1 medium red bell pepper sliced1/2 cup of pita chips The Number of Micronutrients includes: Calories – 343kcal Protein- 7gm Carbohydrates -37gm Fat- 21gm |
| Dinner | 8 ounces of baked or grilled cod or other white fish Two servings of Simple Mashed Cauliflower The Number of Micronutrients includes: Calories – 369kcal Protein- 58gm Carbohydrates -16gm Fat- 8gm |
Daily Totals: 1,831 calories, 183 grams protein, 127 grams carbohydrates, and 75 grams fat
Please Note: You will find these recipes on the Fitelo website and also it is a sample meal plan, however, you need to consult a expert dietitian before, you start a diet.
What Is Metabolism and How to Naturally Boost It?
Metabolism, your body’s calorie-burning engine, explained. Want to boost it naturally? Discover the key factors and tips in our video guide below.
A Word From Fitelo On Carb Cycling Diet Plan
Incorporating a carb cycling diet plan into your routine can be a game-changer for shedding stubborn fat and boosting energy levels.
This strategic approach to nutrition allows you to enjoy the best of both worlds, with days of higher and lower carb intake.
By customizing your meal plan, you can achieve your weight loss goals while maintaining your vitality. Explore this effective strategy to unlock your full potential on the path to a healthier you.
Fun Fact
If you love food and love exploring, switching towards desi Indian food would be worth your day out, not just in terms of calories, but variety as well, want to know how? Check this link to get the Dominos high calorie to low calorie food swaps.
A Weight Loss Motivational Story Of Anu
A homemaker who was suffering from thyroid problems and struggling to lose weight. Anu believes that appreciating and respecting your body is essential which is why she approached us. So, let’s find out how Fitelo helped her overweight issue. Read to know her weight loss journey.
Frequently Asked Questions
What To Eat On A High Carb Diet?
High Carb Diet Meal
Breakfast: 1 whole grain bagel/Snack: ¼ cup roasted soynuts
Lunch: 1 cup steamed broccoli
Snack: 1 cup low-fat vanilla yogurt/1 banana
What Is A 90 Day Carb Cycling Diet Plan?
A 90-day carb cycling diet plan is a dietary approach that involves cycling between high-carb and low-carb days throughout a 90-day period. The goal is to manipulate carbohydrate intake to optimize fat loss while preserving muscle mass.
What To Eat In A Indian Vegetarian Low Carb Diet Meal Plan?
In an Indian vegetarian low carb diet plan, it is recommended to focus on low-carb, high-protein foods like tofu, paneer, lentils, legumes, and non-starchy vegetables. Nuts and seeds can also be included for healthy fats. Foods high in carbs, such as bread, rice, and potatoes, should be limited or avoided.
Is Carb Cycling Diet Plan Helpful in Weight Loss?
Yes, a carb cycling diet plan is a diet that can help you lose weight. However, the above-mentioned diet is a sample diet you can follow to see the results.
How Many Days Does It Take To Lose Weight With A Carb Cycling Diet Plan?
Although the 7 days diet is given right above and if you follow this, you will get to see the results in a week only. But if you want a plan more than 7 days you can talk to our dietitians.
Contact Us Today
We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy as well and Enjoy a long happy life.
