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Amazing Way To Shed Stubborn Fat With Carb Cycling Diet Plan

Snehil Sharma

Snehil Sharma
Feb 2023

2 min read
carb cycling diet plan

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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.

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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

MealFood Items
BreakfastThree 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 
Snack5-6 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 
Lunch1 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 
SnackTwo 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
Dinner8 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

MealFood Items
BreakfastPeanut Butter Banana Smoothie

The Number of Micronutrients includes:  
Calories – 461 kcal
Protein- 35gm
Carbohydrates – 46gm
Fat- 18gm 
Snack1/2 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 
LunchOne 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
Snack7 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 
Dinner5 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

MealFood Items
BreakfastTwo 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 
Snack1 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 
LunchGreek 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 
SnackOne scoop of whey protein powder in water/coffee.
1 banana

The Number of Micronutrients includes:  
Calories – 218 kcal
Protein- 26gm
Carbohydrates – 29gm
Fat- 1gm
Dinner8 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

MealFood Items
BreakfastOne 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 
SnackTwo 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 
Lunch2 cups of lentil soup
4 tablespoons of sunflower seeds

The Number of Micronutrients includes: 
Calories – 452kcal
Protein- 25gm
Carbohydrates – 45gm
Fat- 21gm
SnackOne (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
DinnerOne (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

MealFood Items
BreakfastTwo 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
Snack1/4 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
LunchOne 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
Snack1 medium apple
2 tablespoons of almond butter

The Number of Micronutrients includes:  
Calories – 291kcal
Protein- 7gm
Carbohydrates -31gm
Fat- 18gm
Dinner6 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

MealFood Items
BreakfastOne serving egg sandwich.
The Number of Micronutrients included:  
Calories – 381kcal
Protein- 20gm
Carbohydrates -37gm
Fat- 18gm 
Snack6 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
Lunch3 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
SnackOne 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
DinnerOne 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

MealFood Items
BreakfastGreen Smoothie

The Number of Micronutrients includes:  
Calories –303kcal
Protein- 22gm
Carbohydrates -26gm
Fat- 14gm
Snack7-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
LunchOne 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 
Snack1/2 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
Dinner8 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.

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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.

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