A carb cycling diet plan is a healthy diet that has been scientifically proven to burn fat and keep it off. This diet plan is focused on alternating between high-carb and low-carb days. Such diet plans provide the nutrients the body needs to function optimally while still allowing one to lose weight. The advanced benefits of these kinds of diets include weight loss, managing symptoms of chronic disease, and improving athletic performance.

So, here in this blog, let’s learn how a carbohydrate diet plan works and how to implement it in our lives with mouth-watering meal plans.

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. Also, if we talk about specific gender then the carb cycling diet plans for women will depend on factors such as current weight, body composition, and individual goals. Thus, same for the carb cycling diet plan for man all these factors will be applicable.

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

Please Note: Consult your physician before starting any meals sample. Even you can contact Fitelo experts for any advice. Contact Us.

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 dietitian before, you start a diet.

A Word From Fitelo On Carb Cycling Diet Plan

The carb cycling diet plan has been very popular in the bodybuilding world for decades. But these diet plans are now becoming a valuable strategy for improving performance levels during workouts.

Following a carb-cycling diet plan requires proper planning and guidance. This 7-day carb cycling meal plan can help you get started. You can even schedule a call with our top dietitians or experts for more guidance before beginning any new meal plan. Thus, this will allow you to determine what is best for you and your lifestyle.

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.

Anu Weight Loss Motivation Story | Hypothyroidism Fat Loss Diet Plan

Frequently Asked Questions

Q: What To Eat On A High Carb Diet?

Ans: 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

Q: How To Make Healthy Carbs Work In A Balanced Diet?

Ans: 1. Emphasize fiber rich foods

2. Choose whole grains. Whole grains are better sources than refined grains.

3. Stick to low-fat dairy products. Milk, cheese, yogurt, and other dairy products are good sources.

Q: How Many Carbs Are In A Meal Plan?

Ans: Your meal plan should have low glycemic index carbohydrates and less than 130 grams of carbohydrates per day.

Q: What Is A Low Carb Diet For Beginners?

Ans: So, the basics are to eat meat, fish, eggs, vegetables growing above ground, and natural fats (like butter).

Q. Is Carb Cycling Diet Plan Helpful In Weight Loss?

Ans: 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.

Q. In How Many Days You Can Lose Weight By Doing A Carb Cycling Diet Plan?

Ans: Although the 7 days diet is given right bove 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.

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Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here, accordingly. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.