What Is Carb Cycling — and Should You Try It?

The latest once-niche nutrition tactic to make it into the mainstream?

Carb cycling, which includes customizing a plan for when you eat carbs in relation to your training program.

What Is Carb Cycling?

Generally, carb cycling revolves around a person’s training schedule.

“There are usually several high-carb, medium-carb, and low-carb days cycled throughout the week.”

So why follow a carb cycling plan?

For those more interested in weight control orfat loss, carb cycling can also make sense.

That’s probably why keto continues to be so popular.

(BTW, here’s more info onhow to exercise while on the keto diet.)

Okay, so this allsoundsgreat in theory, but what does science have to say about it?

Uh, not much, actually.

The same goes for the potential fat-loss benefits the evidence around carb cycling is mainly anecdotal.

“It can be difficult to sustain long-term,” says Manganiello.

And while it might give you more energy on training days, it can also be mentally draining.

Next, you’ll need to figure out how many grams of carbs to eat each day.

This is highly individual, according to experts.

“On low-carbohydrate days, individuals will switch out some of their carbohydrates forhealthy fats.”

Another option is to use your low-carb days as a starting point to calculate your medium- and high-carb days.

“Work your way up from there and max out at 200 grams of carbs per day.”

After day 5, you’d cycle back to day 1.

As for what to do with the rest of your calories, you have a couple of options.

“Keep protein the same, but adjust fat when you adjust carbs.

So if carbs go up, fat intake goes down to compensate for the shift in calories.”

This may be a better choice for those trying to lose weight or body fat.

Fiber matters.Prioritizing high-fiber carbs on low-carb days is a solid way to go.

“Fiber supports satiety, cholesterol control, and your microbiome, among other things!”

Quality matters.High-carb days shouldn’t be filled with pizza and french fries.

When in doubt, consult an expert.

If you want personalized recommendations, check in witha registered dietitian.