Carb Cycling Diet - Proven Way to Lose Weight and Get Fit
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Carb Cycling Diet – Proven Way to Lose Weight and Get Fit

Carb cycling diet meal plan

If you’re starting to work out, it’s also important to have a good nutrition plan in place — not just to help you lose weight, but to feel good, too. A healthy nutrition plan doesn’t have to be as extreme as a no-carb diet, but it also excludes filling up your plate with pasta every night. This article offers some guidelines regarding the best foods to eat before and after cycling, featuring the carb cycling diet menu plan in particular. By the end of this article, you should be equipped with the information you need to design your own nutrition plan for weight loss, such as a carb depletion plan.

Many trendy low-carb diets claim rapid weight loss, but the truth is that most of the weight you lose is water weight. For every gram of active carbohydrates you consume on a daily basis, the body will hold up to nearly 3 grams of water. So cutting carbs means that this water gets flushed out of your system, which could tricky you into thinking you’re losing fat, when you’re not. So how can you be sure you’re not just losing water weight? By following a balanced diet, such as outlined below.
Carb cycling diet means that you should eat more carbohydrates on some days to promote muscle growth and eat fewer carbohydrates on other days to minimize fat gain.

What to Eat Before and After Cycling

Whether you’re already an experienced trainee or are just starting out, following a healthy nutrition plan will help you achieve your fitness goals fast. Here are a few examples of effective carb cycling menus that you can follow for the next 5 days:

· Breakfast
  • Wholegrain oatmeal with fresh or frozen fruit, no sugar
Healthy nutrition plan
  • Add nonfat milk to your coffee or tea
  • Egg-white omelet stuffed with one cup assorted vegetables, such as green bell peppers, onions, broccoli and mushroom
  • Whole-grain bagel top with fat-free cream cheese or non-fat ricotta cheese
  • Fresh fruits
  • Fat-free plain yogurt
· Lunch
Bean soup
  • 2 cups mixed greens with 1 cup veggies dressed with balsamic vinegar
  • Hearty Italian white bean soup
  • Turkey sandwich
  • Vegetarian chili
  • Tuna sandwich
  • Carrot and pineapple salad
· Dinner
Low carb meal plan
  • Salad
  • Salmon dressed with mustard
  • Steamed vegetables
  • Veggie burger on whole-wheat bun
  • Spinach salad
  • Chicken with cherry tomatoes
  • Brown rice
  • Salad with honey mustard dressing
  • Tofu
  • Tangy salmon
  • Soba noodles
  • Sautéed spinach
· Snacks (only when hungry)
carb cycle diet
  • Low-sodium soup
  • Fresh fruits
  • Baby carrots
  • Pears
  • Popcorn
  • Fat-free plain yogurt

Carb Cycling Diet Plan

Carb cycling and carb depletion diet reduce the glycogen level stored in your body, thus causing it to burn fat to produce energy. Glycogen is the body’s secondary long-term energy source, while fat as the primary energy source. It’s hard to burn the glycogen because it is stored in liver and muscles.
The carb cycle diet plan teaches your body to use it more effectively. Because of this process, when you start carb diet, you will experience a temporary “shift” in the first week or so, during which you may feel dizzy and fatigued, though your energy will quickly return.


There are strict rules that you should follow when you’re on this type of diet, such as counting your carb intake.

Other rules include the following:
  • Drink a lot of water
  • Eat every 2-3 hours
  • Eat a serving of broccoli every day
  • Have protein every meal
  • Eat leafy green vegetables to provide your body with required nutrients
  • Have 20 grams or less of active carbs a day
  • No alcohol
The kinds of proteins allowed in the carb diet include:
  • Salmon, tuna, cod
  • Eggs
  • Lean beef
  • Turkey breast
  • Cottage cheese
  • Low carb protein powder
Permissible vegetables include:
  • Mushrooms
  • Spinach
  • Asparagus
  • Broccoli
  • Cucumber
  • Lettuce
  • Cabbage
  • Celery
  • Green beans
  • Peppers
  • Tomatoes
Allowed fats include:
  • Coconut oil
  • Mayo
  • Egg yolks
  • Flaxseed oil
  • Olive oil
  • Coconut oil

The Carb Cycling Menu Plan

Most dieters end up having cheat days. If you’re following a strict carb depletion plan, cheat days can actually be allowed if follow the right formula. For example, you can follow a classic schedule of cycling between a high and low-carb diet six days a week, saving the seventh day for your cheat day. You can experiment with the plan and your low-carb cycles depending on your health and fitness objectives.

Make Your Own Carb Menu Plan

Now that you know what you can and can’t eat when you’re on a low-carb meal plan, as well as what’s recommended to eat before and after your workout, you’re ready to come up with your own menu plan. You can follow pre-set carb cycling meal plan, but you might want to make you own to suit your personal needs. Bear in mind that women should consume at least 1,200 calories per day, and men need a minimum of 1,500 calories when following a low-carb diet.

Following a proven nutrition plan not only helps you lose weight, but also brings out the best of your workout. It’s important to keep your body properly nourished, especially if you’re exercising. A carb depletion diet may make you feel tired or dizzy, at first but your body will quickly adapt and your energy will return. Once you fill up your fridge with the proper foods, you can start planning your own carb menu.

About the author

    Kristina Curtis

    Kristina is an exciting fitness enthusiast. After spending years in a sedentary job and gaining 40+lbs, Kristina took control of her health and fitness using various forms of exercise and creative cooking. That experience made her want to help others achieve their personal health and fitness goals.

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