Carb cycling is a diet plan that alternates your carbohydrate intake on a daily, weekly or monthly basis. It tries to match the body’s needs for glucose. That means on some days you eat more and on others you eat less, depending on what you anticipate your body needs.
What can I eat whilst carb cycling?
- Whole grain starch
- Sweet and White potatoes
- Split peas
What can’t I eat whilst carb cycling?
- Starchy vegetables
- Sweetened yoghurt
This diet is more to do with when you eat a certain food group, rather than restricting intake of particular foods. However, refined carbohydrates are not recommended.
What are some of the proposed benefits to carb cycling?
- Improved insulin sensitivity, lowering the risk of type 2 diabetes and enhanced cardiovascular health.
- Enhances metabolic health.
- Helps to power your body and brain through higher glycogen stores, giving enhanced performance and increased energy.
- Some people are better at sticking to this sort of eating plan because no foods are completely eliminated and there is an element of flexibility.
Are there any negatives to carb cycling?
- Can cause muscle weakness.
- Can cause dizziness and fatigue at times of reduced carbohydrate intake.
- Processed carbs have a negative impact on blood sugar regulation that alters hormone levels.
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- Cohen, J. “The Trendiest Diets Of 2018: Will They Work For You?” Forbes, 1 June 2018, www.forbes.com/sites/jennifercohen/2018/06/01/the-trendiest-diets-of-2018-will-they-work-for-you/#55a137aa3aca.
- Mawer, R. “What Is Carb Cycling and How Does It Work?” Healthline, 12 June 2017, www.healthline.com/nutrition/carb-cycling-101.
- Pizza, F X, et al. “A Carbohydrate Loading Regimen Improves High Intensity, Short Duration Exercise Performance.” International Journal of Sport Nutrition, vol. 5, no. 2, June 1995, pp. 110–116.