Carb Cycling is a diet that strategically alternates your carbohydrate (carb) intake over days, weeks or months.
Advocates say the diet helps with fat loss and improves athletic performance. That’s where Carb Cycling originated: Competitive bodybuilders use it to achieve low body fat to enhance muscle definition (getting that “cut” or “ripped” look). Carb Cycling soon became popular among dieters unsure about following either a low- or high-carb diet. So why not combine the two by ‘cycling’ your carbs?
To its credit, Carb Cycling doesn’t omit any food or food group like many other diets. Restricting diversity in your diet limits the diversity of vital nutrients. Instead, this diet only dictates the amount of carbohydrates on certain days. And it can help with weight loss if you maintain a calorie deficit (which is why you lose weight on this or any diet). But research shows there isn’t much difference in weight loss when comparing diets that restrict any macronutrient (carbs, protein or fat).
Carb Cycling requires meal planning, record keeping and counting calories and carbohydrate grams. For those who enjoy record keeping, there may be long-term adherence to the diet. But for others, this time-consuming, meticulous practice will confuse and make the diet challenging to maintain.
While Carb Cycling may be an effective plan for competitive athletes short-term, a strict, high-maintenance way to eat isn’t necessary for those only wanting to lose a little fat.
Very little research exists on the health benefits of Carb Cycling for athletes and dieters, therefore, caution is advised. Any adverse consequences to long-term adherence are unknown: Are the diet’s effects long-lasting, and can it negatively affect our metabolism’s efficiency with age?
Many believe carbs are “bad” and create chaos with insulin and blood sugar. Carb Cycling, with its focus on carbs may unwittingly encourage this misguided belief.
Carbs are not “bad.” It’s what we do to them that creates problems. We would have very few health issues if we had never altered our carb-rich foods. In their ultra-processed (changed) form, carbs have lost many vital nutrients and are digested too quickly, negatively affecting insulin response.
In contrast, complex carbs, in their whole form, largely retain their nutrients. They are slowly digested and absorbed, and rarely contribute to excessive insulin and blood sugar fluctuations (unless eaten in large amounts, especially by those with certain health conditions).
Use common sense with serving sizes. And those who have diabetes or pre-diabetes should tailor their carb intake. In addition, in their whole form, carbohydrate-rich foods contribute many properties – especially fibre – that encourage a healthy balance of gut microbiota. Ongoing research finds a balanced microbiome ensures good health.
Prioritize the complex, slowly digested whole carbs: Cooked whole grains and ‘starches’ like squash, root vegetables and legumes. Minimize the breads, crackers or other flour-containing foods (highly refined foods can be ‘addictive’ to some people, and few realize that flour is highly processed, which may be why bread is so addictive for some of us!).
Processed carbohydrates constitute a large part of the average diet. They can negatively impact blood sugar regulation and alter hormone levels. When hormones like insulin, leptin and ghrelin are out of balance, weight loss is difficult.
Whether you follow this diet or any other, focus on minimally processed, high-fibre foods and naturally occurring sugars (fresh fruit). Tip: Your food choice should closely resemble how it looked when created in nature.
Instead of Carb Cycling, here are some less meticulous strategies to easily keep carbohydrates balanced in your diet:
- Have a healthy, complex carb at each main meal: about the size of your fist. Foods like brown rice and sweet potatoes are nutritious, long-lasting carbs that provide the energy needed to get you through the day or a workout.
- At each meal, fill half your plate with vegetables, one-third with protein and healthy fats, and slightly less than one-quarter with starches, grains or fruit.
- Eat a little more carbs or add an extra carb-rich snack before and/or after an intense workout – ditto for days when you are much more physically active.
Carb Cycling is probably a better choice than other “fad” diets since no food or food group is omitted. However, this diet may be unnecessarily tedious for your needs. Instead, eat sensible amounts of a wide variety of whole, “unchanged” foods – including carbohydrates. You’ll reach your fat-loss goals while maintaining good health.
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.