In the most basic format, carbohydrate cycling is essentially calorie cycling.
This is because we tend to overeat carbohydrates (and they are easily over-consumed). It indirectly reduces calories because we tend to over-consume carbohydrates (who actually consumes 1 serving of carbohydrates?)
Here is how to carbohydrate cycle. It is important to understand that protein and fat remain relatively unchanged while you manipulate carbohydrate intake. “Everyday” eating and carb cycling, includes proper meal frequency, omega-3 fat intake, adequate protein and fiber intake, plenty of vegetables, etc. Just because you are on a High carbohydrate day doesn’t mean you need to lower your nutritional quality (no need to include lucky charms or candy/sweets/cookies).
Why do we do High and Low Days for carbohydrate intake?
- High Carb Days: stimulate an insulin response that shuttle nutrients in your muscle cells, replenish glycogen stores that fuel your muscles, make you feel good and energized. Also, it increases adherence to dietary protocol.
- Low Carb Days: promote fat-loss reducing overall calorie intake and utilizing fat for fuel.
On High Carb days, eat starchy carbohydrates and fruit along with your protein, veggies, and healthy fats. On Low Carb days, limit starchy carbohydrates, but continue to eat protein, veggies, and healthy fats. Also, incorporate at most 1-2 servings of fruit.