Sick of feeling tired and low in energy every time you attempt a diet? Are you hoping to find a miracle strategy where you can have enough carbs and fuel to work out but also cut down for weight loss? We’ve got the answer to your prayers with the 7-day carb cycling meal plan! How does it combine both high-intensity routines and a low-carb diet? Read more to find out and you get a free PDF of our super-effective meal plan sample!
What is Carb Cycling?
Carb cycling is a dietary approach where individuals alternate between high-carb days and low-carb days. They do so to benefit from losing weight, building muscle, increasing their energy levels, and improving their athletic endurance [1].
It’s often used to achieve short-term fitness goals like weight loss or for athletes to boost their performance and is quite popular in the marathon running community. It’s most effective when combined with the right workout routine and requires prior planning. Our carb cycling meal plan comes with a free PDF that will give you the structure you need to successfully try this out!
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How Carb Cycling Works
The underlying principle of this dietary method is to have some days of higher carb intake to fuel higher-intensity training and some days of carb reduction to help with fat burning when you aren’t working out. So, the cycle alternates between high, moderate low carb consumption. On high-carb days, you replenish your glycogen by consuming more, and on low-carb days, your body rests to burn fat for energy [1].
This approach is much more than simple dietary restrictions that eliminate calories – a purely low-carb diet often causes a big dip in people’s energy levels, so alternating days is an ideal option to consider. It can be tailored to different fitness levels and training schedules. The aim is to develop a plan that maximizes athletic performance and manages weight loss or muscle growth for each individual.
Does Carb Cycling Help with Weight Loss
Yes, it certainly can! On high-carb days, you’re utilizing the fuel for working out, and on low-carb days you’re reducing your calorie consumption. When a calorie deficit with low carbohydrate intake is combined with effective exercises like cardio, you will achieve the weight loss desired [2].
Sample 7-Day Carb Cycling Meal Plan [Free PDF]
The best carb-cycling diet follows the structure of balancing protein, healthy fats, and complex carbs according to the intensity of the day’s physical activities. This plan is divided between high, moderate, and low-carb days for maximum efficiency. For efficient meal prep, download our 7-Day Carb Cycling Meal Plan Sample through the free PDF provided. You can print it for a handy tool that can be hung in your cooking space for easy reference!
Day 1: High-Carb Day (200-250g carbs)
- Breakfast: Sweet potato and oatmeal bowl
- Lunch: Chicken Quinoa Salad
- Dinner: Brown rice with salmon
Day 2: Low-Carb Day (50g carbs)
- Breakfast: Scrambled eggs and avocado
- Lunch: Grilled chicken salad with olive oil dressing
- Dinner: Grass-fed beef steak with zucchini noodles
Day 3: Moderate-Carb Day (100-130g carbs)
- Breakfast: Spiced Chia Pudding with Almonds
- Lunch: Zucchini Noodles with Turkey Meatballs
- Dinner: Grilled Lamb with Tabbouleh
Day 4: High-Carb Day (200-215g carbs)
- Breakfast: Tropical Smoothie Bowl
- Lunch: Brown Rice & Veggie Stir-Fry with Tofu
- Dinner: Sweet Potato & Black Bean Chili
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Day 5: Moderate-Carb Day (100-135g carbs)
- Breakfast: Greek Yogurt with Berries & Almond Butter
- Lunch: Turkey and Hummus Wrap with Veggies
- Dinner: Beef Stir-Fry with Brown Rice & Veggies
Day 6: Low-Carb Day (80g carbs)
- Breakfast: Cottage Cheese with Berries & Walnuts
- Lunch: Chicken Lettuce Wraps with Guacamole
- Dinner: Baked Cod with Asparagus & Side Salad
Day 7: Moderate-Carb Day (130g carbs)
- Breakfast: Egg White Scramble with Asparagus & Feta
- Lunch: Shrimp Tacos with Cabbage Slaw
- Dinner: Chicken Stir-Fry with Bell Peppers and Brown Rice
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Implementing Carb Cycling
As you can notice, each different day has different carb restrictions placed on it. To plan a carb-cycling meal plan, it’s important to know how to balance your food and fuel needs with your workout intensity. We have developed ours based on the following rules:
- High-carb days, prepare to consume around 200-300g of carbohydrate-rich foods with moderate protein and healthy fats. This is necessary fuel for calorie burning during high-intense workouts and activities.
- For moderate-carb days, stick with moderate-intensity activities and consume about 100-200g of carbs which must be balanced with protein and healthy fats.
- For the real dieting low-carb days, don’t go over 50-100g of carbs and compensate with more protein and healthy fats. These days with fewer carbs are set aside for resting or low-intensity activities.
A tip to keep in mind is to have a high-carb breakfast when you’re planning your meals, as it gives you the best kick start to a day for your energy levels. To help you keep better track of the calories you consume, try our easy-to-use Calorie Calculator.
Conclusion
We hope that this article has given you all the information you need and more if you’re looking to try out the 7-day carb cycling meal plan. It’s essential to know that having a healthy mindset and relationship with your body is more important than counting how many carbs you consume in every meal. For more effective tips on dieting and working out, check out the JustFit app!
