You can use carb cycling in many ways in your lifestyle, but in this blog i will tell you with a practical program how you can manipulate carbs for your benefit. Also, I would like to tell you that carb cycling is not a scientifically proven concept. However this is a very good way to manipulate carbohydrates in the diet and to continue the diet for a long term as compared to those diets where someone recommends you extreme low carbs diet for a long time which are not sustainable and carbohydrate cycling is not a new thing, Athlete, Sportsman, Bodybuilders, etc. have been using carb cycling for a long time. Carbohydrate cycling means rotating the intake of carbohydrates in your diet and generally carbohydrate cycling is used to break the fast loss plateau or to boost workout performance , etc. Now if we talk about carbs , it is very important macronutrient , but if you take the right amount of it , it will help fuel your workout and create an unhealthy environment inside your body. Therefore, carbohydrate cycling is method by which you can balance carbohydrates and take them in the same way when it is needed, that is, if more carbs needed at some, then increase your carb intake, if you feel that now i do not need so much carb intake, then at that time you reduce your carb intake. As i told you, there are many ways of carbohydrate cycling, many do it weekly , many do it monthly, but now we will discuss it . A practical way by which you can introduce carbohydrate cycling in your life if you wish to do it and we will consider it on a weekly basis.

When we talk about Carbohydrate cycling, you can be divided into 4 parts. In this i will tell you in terms of percentage. The first one is VERY LOW CARBOHYDRATES  & NO CARBOHYDRATES – That is, on any day when the carbs in your over all calories are less than 10 percent, then we will call it very low carbs or if you are not taking carbs at all, you are hardly taking carbs, then we will call it zero carbs or no carbs and personally, i will not recommend this. I will tell you why. The second form is LOW CARBOHYDRATE where if less than 26 percent of your daily calories from carbs, we bring it under LOW CARBS. But whenever you manipulate the carbs in this way, you have to make sure that your Protein intake should also go up and down in such a way so that you do not lose muscle. So, if you are taking a low carb diet in a day due to some reason, then your protein intake should be 1.6 to 2 grams per kg of body weight. The third is MODERATE CARB intake in which 27 to 44 percent of your overall calories come from carbohydrates. Here your protein intake will be approximately 1.5 to 1.8 gras per kg body weight. Again, it depends on the intensity of your workout and your proficiency level in any sport. And last comes HIGH CABOHYDRATE INTAKE. In this day, out of your over all calories you will take more than 45 percent from carbs and on this day your Protein intake should be approximately 1.4 to 1.5 gram per kg body weight. Now the question arises that what is the reason for manipulating carbs weekly like this ? See, it often happens that our workout intensity is not so high but we take more carbs than normal and we do not need it. So on such days , if  you make your carbs moderate or low on those days where you need more carbs, for example, if your workout is very intense in a day and you are doing lower body workout, then on that day you will need more amount of carbs, so on that day you can increase your carb intake in this way, you will be able to maintain the carbohydrate level throughout the week in a balanced way. As talked about carbohydrates and proteins, your fat intake will remain low to moderate. Throughout the week, you can manipulate it from time to time, you can go up and down according to your calories intake because first of all you will calculate your calorie intake along with that, then you will calculate your protein requirement and carb requirement.

We will calculate it on day to day basis and then of course whatever is left will be your fat intake. Also the effect of carb cycling will vary from person to person. If you are already lean you do not need to do carbohydrate cycling very strictly and it’s effect will also be limited but if you are overweight then carbohydrate cycling will give you very good effect and will give you quick effect and of course here you need to understand one more thing that maximum people do carb cycling for performance as well as weight loss or fat loss, they do it to break the fat loss plateau and this is a very good way to break the fat loss plateau. So when you calculate your calories then make sure that you calculate the deficit properly, the way i have explained to you earlier, you should do carb cycling with it, It should not happen that your overall calorie intake in surplus, then you will have no major side effect of carb cycling. There will be no effect. Also, one more very important point is that we also know about all the carb sources and it is always recommended that they should be healthy sources like fruit, vegetables, whole grains, nut, etc. Or they should be sources of your dietary carbs. Now another question arises that what difference will it make if we do a high carp day or a moderate carp day or a low carp day. See, as I told you, there was some days where your workout intensity is very high. If you are doing leg workouts, then your requirement of carbohydrate intake will also be high there. So here the extra carbs that you are taking will help in fueling your workout. Apart from that, it will help in replenishing your muscle glycogen serves due to which your performance will improve and your muscle breakdown will reduce. Also, the high carp days are very limited in a week but it is also very important to have this sort of cheat day. These days also work in a positive way because these days are also very important for your  hormonal balance. The high carbs days help in balancing your leptin and ghrelin hormones. Apart from that, these particulars days also positively affect your thyroid hormones and testosterone levels. On the other hand, low carbohydrate days also have their own important because these are done on those days when your body does not need too many carbs, so your body primarily uses fat as a fuel source, and this also increases your insulin sensitivity.
Apart from this, many people keep a day, their diet on which day completely eliminate carbs stop.
If you want, you can do it, but I will not recommend it because in maximum cases, such a day is practically not needed and one reason for this is that if you are doing intensive workouts, four to five days a week and are doing good intense weight training in your gym, then virtually your body is in a recovery stage throughout the week. It is not like you do it one day and the next day, your body recovers. So if you are doing intense workouts for four to five days, then your recovery continues, so there is no special requirement of carbs. But apart from this, if you want, you can also make workout splits according to your convenience. you can manipulate the carbs according to your convenience.

VEGGIES

Also, remember one thing that if you want, you can keep too high carb days in a week. If your workout is very intense, since you are doing leg workout, twice a week or any other workout of your major body part is also very intense, then you can also keep too high carb days, but try that too, High carb days should not come one after the other, at least there should be a gap of two or three days and a simple example of your carbohydrate cycling is Sunday, which is your break day, if you want, you can consume moderate to low carbs in it, many people also do no carbs in it, totally up to you, you can do as you like, now a question arises, whether carb cycling leads to weight loss or fat lose, the answer is yes and no, see ultimately carb cycling is also a kind of dietary a macro manipulation and ultimately fat lose and weight lose depends on your calorie deficit, that’s why if you are in calorie deficit and you are doing carb cycling along with it, then definitely, you will lose fat or lose weight, but as I told you, that no diet is compulsory like this, so carb cycling is not a compulsory diet, if you are on any, if you are following a different dietary pattern, which is nutritionally complete, and you are in calorie deficit, and you are getting results, then you can absolutely continue it. This is just another different method which people wanted to know about, and if anyone wants to try it, I hope your doubts regarding cycling must have been cleared now. If you have any different doubts, please ask me in the comment section below if you want to know about calorie calculation etc. 

Thank you!