Carb Cycling Diet: How To Burn Fat While Enjoy Food You Love

If YOU want to know what the carb cycling diet is, HOW it works, whether it’s for you and should you do it or not, THEN YOU want to read this blog.

Always consult with your Doctor before par taking in any new diet or exercise program.

I don’t know about you, but I like simple.

The Definition of Diet- is what you eat. So if you eat health good food you have a good diet if you eat crap you have a bad diet.weight loss plan

I want to enjoy my life, eat good food while still feeling and looking my best!

And here’s a simple fact for you:

You don’t need to do anything particularly special to build the body of your dreams.

At least 80% of the game is just understanding and applying a relatively small number of principles related to diet and exercise.

And I will say the majority of what’s left is just patience, consistency and some hard work in the terms of exercising a few times a week.

What Is The Carb Cycling Diet? 

The carb cycling is a method of dieting that involves planned increases and decreases in carbohydrate intake throughout the week.

There are many different carb cycling protocols, but most have you alternate between at least two of three types of days:

High-carb days

High-carb days normally call for 2 to 2.5 grams of carbohydrate per pound of body weight. They are usually your highest calorie days.

Low-carb days

Low-carb days normally call for about 0.5 to 1 grams of carbohydrate per pound of body weight.

No-carb/ Cleanse/Detox days

No-carb days normally call for less than 30 grams of carbohydrate. They are your lowest calorie days.

If all that sounds complicated to you, that’s because, as far as dietary strategies go, it is. Because to many people get carried way and try making things harder then they need or should be.

How The Carb Cycle Diet Works

The Carbs Story is like Double-edged sword!carbs pancakes

On one hand, they’re a must to muscle growth by fueling our workouts and creating a more anabolic environment in our bodies.

On the other hand, eating them people think will help store body fat by spiking insulin levels.

What do we do?

If we want to build muscle … but do we have to pay the price of an expanding waistline?

Do we really?

Enter the carb cycling diet to the rescue, we’re told it can give most or all of carbs’ muscle-building benefits with little or none of its fat gain drawbacks.

Carb cycling accomplishes this amazing well by using higher-calorie high-carb days to do several things:

  1. Replenish glycogen stores and thus helping increase training intensity.
  2. Positively influences hormones related to muscle protein metabolism and metabolism.
  3. Temporarily spike insulin levels to help preserve muscle tissue.
  4. And by using lower-calorie low- and no-carb days to maximize fat burning.

Technically, this should allow us to build muscle while gaining little to no fat or, even better, build muscle and lose fat at the same time.

How Insulin Works In Your Diet

You may have heard that carbs spike you insulin and doesn’t insulin spike fat storage?

Insulin doesn’t make you fat. Overeating does.

To understand why this is, let’s jump to square one: what is insulin and how does it work?

Well, insulin is a hormone that shuttles nutrients from the food you eat (like amino acids, glucose, and fatty acids) from your blood to your cells.

This cycle occurs every time you eat food, and thus your body’s insulin levels are constantly rising and falling throughout the day.

These all nutrients make their way into your bloodstream, and are joined by insulin, which is produced by the pancreas. As the nutrients make their way into cells, your body gradually reduces insulin levels until everything is absorbed.

The take away is simple:

Carbohydrate intake and insulin levels have little bearing on fat loss if there’s an adequate calorie deficit.

Is The Carb Cycling Diet Good For Weight Loss?

Definitely!weight loss plan

Any diet method that has you in a calorie deficit over an extended period of time will result in weight loss, regardless of the foods you eat or how you structure your meals or anything else.

Simple Terms:

So long as you regularly eat less energy than you burn, you’re going to lose weight.

With the carb cycle diet most people will lose weight, but not as much body fat.


To understand why, we have to first make a distinction between weight loss and fat loss.

When you diet (eat less food) to lose weight, a portion of the weight lost comes from fat, but a portion also comes from water, glycogen, and, in some cases, muscle.

Water and glycogen levels will fluctuate up and down depending on your diet and other factors, we don’t care about that. What matters is the real goal… To lose fat and not muscle. This is what improves our body composition.

How do you fix this problem?


Well what happens is most people on the carb cycle diet increase their carbs on higher carb days,


Forget to keep their protein intake high as well. So we have to eat and keep our Protein High on both high and low carb days.

Why Is Protein So Important On The Carb Cycle Diet or Any Diet? 

One of the advantages of Protein in you diet is it has a big role in the thermic effect (TEF).protein

This is the amount of energy required to eat, digest, absorb, and store food, and research shows that it accounts for about 10% of total daily energy expenditure.

Research shows that protein costs the most energy to process (30 to 35%), carbohydrate costs significantly less (5 to 15%), and dietary fat costs the least (3 to 4%).

Because protein, carbohydrate, and dietary fat all have different TEF values, the total energy expenditure from TEF varies based on the macronutrient composition of the diet.

When a large amount of your daily calories come from protein, a huge amount of that energy is expended through TEF, which helps you maintain a calorie deficit and when maintained over an extended period of time will result in weight loss or in this case fat loss.

Another benefit of eating more protein is that protein will help keep you feeling fuller longer so you won’t get the hunger cavings as long or much in-between meals.

Again research show that eating too little protein while dieting to lose fat can result in massive muscle loss.

This, will slow your fat loss in many ways:

It causes your basal metabolic rate to drop.
It reduces the amount of calories you burn in your workouts.
It impairs the metabolism of the food you eat.
The bottom line is this:

You want to eat plenty of protein if you want the best possible results when dieting to lose fat.

How I Do Carb Cycling Diet

kyle berg Intermittent Fasting and carb cycling

My 4 month body transformation using my hybrid approach to Intermitted Fasting and the Carb Cycle Diet -Kyle Berg

I love not being to consumed with my diet and what to eat. I am mindful of what I put in my body as I do love feeling and looking my best.

As I mentioned up above… You don’t need to do anything special to build the body of your dreams.

At least 80% of the game is just understanding and applying a relatively small number of principles related to diet and exercise.

And I’d go as far as saying that the majority of what’s left is just patience, consistency and exercising a few times a week.

I have days where I eat way more carbs and good food, days where I eat less and a day where I cleanse / Intermitted fasting throughout the week.

And Looks Something Like Below Depending on my goals.

  1. High Carb
  2. High Carb
  3. Low Carb
  4. High Carb
  5. High Carb
  6. Detox
  7. Repeat

The methods of Carb Cycling and Intermitted Fasting (IF) specially when combined is a wonderful way to achieve your best body and make sure you exercise as well. As you exercise with weights you actually shape the muscles.

If your looking for a way to change things up in your diet and weight loss goals definitely give the carb cycle diet a shot. It allows me to have some structure throughout the week without getting crazy like most other diet plans do. The results of Carb Cycling and Intermittent Fasting hybrid are amazing and well worth the effort.

I hope you learned and gained some value from this blog on carb cycling diet. If you did feel free to share it. 

Kyle Berg- Total Life Changes Coach 262.389.2269 Certified Personal Trainer and Nutrition Coach.

Kyle Berg- Total Life Changes Coach 
Certified Personal Trainer and Nutrition Coach.


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  1. Great fat burning guideline. I need to try this at home.
    Thanks for sharing.

  2. Great share about Carb cycling Benefits!

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