What is carb cycling and cycling diet for fat loss muscle gain

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How to carb cycling diet?

A comprehensive foods list to eat most of the time

Fat loss Daily based carb cycle sample for men [High, Low, and No Carb]

Fat loss Daily based carb cycle sample for women [High, Low, and No Carb]

Sample of LOW CARBS DAY meal plan for fat loss [PRO-200g, CARB-119g, FAT-60g]= 1816 CAL

Sample of HIGH CARBS DAY meal plan for fat loss [PRO-166g, CARB-262g, FAT-42g]= 2090 CAL

Sample of NO CARBS DAY meal plan for fat loss [PRO-203g, CARB-25g, FAT-90g]= 1716 CAL

How to carb cycling diet?

In standard weekly carb cycling diet may include two high-carb days, two medium-carb days, and three low-carb days. Some people adjust their carb intake day to day, while others may consume low, medium and high carb diets for longer. In a nutshell, carb cycling aims to consume carbohydrates when they provide maximum benefits and exclude carbs when not needed. It depends on your goal, you can set up your own carb cycling meal plan based on various factors, like:

When your goals will be “body composition”, you will reduce carbs during the diet, then add them back during the “muscle building” or performance phase.
“High carbs” on a workout day and “low carb” intake on rest days.
“Scheduled Refeeds” method is to do 1 or several days at a high-carb intake to act as a “Refeed” during a prolonged diet.
The “intensity and duration of a particular training session” method, the longer or more intensive the training in this method, the more carbs they will consume and vice-versa.
Carb cycle “based on the body fat level” method, in this method the leaner you become, the more high-carb days or blocks you include.

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A comprehensive foods list to eat most of the time

(A) HEALTHY FATS TO EAT – 3-5 servings per day

FATS:-

Coconut oil, Coconut meat, Macadamia nut oil, Avocados, Olives, Organic grass-fed butter, Organic yogurt (full fat), Ghee, Free-range eggs (with yolk), Grass-fed beef, bison or lamb, Sardines, anchovies or haddock in water or olive oil, wild salmon, trout, tilapia or flounder, Triglyceride- based fish oil, Pure cod liver oil.

MODERATE FATS:-

Raw nuts (except peanuts), Raw seeds, Almond butter, Palm oil, Cold- press flax oil, Bacon, Mayonnaise, Organic peanut butter, Coconut ice cream, Dark chocolate.

AVOID:-

Soy ice cream, Farmed fish, Roasted nuts, Roasted seeds, Milk chocolate, Commercial salad dressings, Regular peanut butter, Regular butter, Non-organic meats, Margarine, Spreadable condiments, Safflower oil, Sunflower oil, Canola oil, Cottonseed oil, Commercial flax oil, Regular ice cream.

(B) VEGETABLES TO EAT – 3-5 servings per day

VEGETABLES:-

Sprouts, Avocados, Olives, Asparagus, Broccoli, Cauliflower, Cabbage, Naturally fermented sauerkraut, Swiss chard, Mustard greens, Nori (seaweed), Organic greens powder or capsule, Bok choy, Collards.

MODERATE VEGETABLES:-

Sweet potatoes, Yams, Plaintains, Potatoes, Corn, Peas, Carrots, Celery, Cucumber, Squash, Zucchini, Romaine lettuce, Red lettuce, Iceberg lettuce, Fennel, Radishes.

AVOID:-

Canned vegetables, Non-organic, unrinsed vegetables.

(C) PROTEIN TO EAT – 2-4 servings per day

PROTEIN:-

Free-range eggs (with yolk), Grass-fed beef, bison or lamb, Pasture-raised, organic pork, Organic whey/casein protein powder, Organic rice/pea protein powder, Sardines, anchovies or haddock in water or olive oil, wild salmon, trout, tilapia or flounder, Organic hemp protein powder, Organic yogurt (full fat).

MODERATEPROTEIN:-

Raw nut butter, raw cheese from grass-fed cows, Yogurt cheese, Naturally preserved or dried meats, organic cottage cheese, Miso, tempeh, tamari or natto, Egg protein powder, Soaked or sprouted beans and legumes, raw seeds and nuts.

AVOID:-

Non-organic dairy products, Processed cheese, Non-organic, commercially processed meats, Chemically preserved or dried meats, Protein powders with artificial sweeteners, Textured vegetable proteins, soy protein powders, Roasted seeds and nuts, Roasted nut butter, Tofu, legumes, and Regular or canned beans.

(D) NON-VEGETABLE CARBOHYDRATES TO EAT – 1-2 servings per day

NON-VEGETABLE CARBOHYDRATES:-

Wild rice, brown or white rice, Sprouted, organic quinoa, amaranth or millet, Sprouted legumes (beans and lentils), Gluten-free oats, Organic full-fat yogurt.

MODERATE NON-VEGETABLE CARBOHYDRATES:-

Soaked legumes (beans and lentils, Raw seeds and nuts, Soaked, organic quinoa, amaranth or millet, Regular oats, Fresh-milled Kamut wheat, Soaked and sprouted wheat products, Non-GMO corn.

AVOID:-

Canned legumes, Regular wheat products, GMO corn, Roasted seeds, and nuts, Fava beans, Soybeans, Soy nuts, Regular yogurt, Cookies, Biscotti, Scones, Crackers, Bagels, Bread, Cereal.

(E) FRUIT TO EAT – 1-2 servings per day

FRUIT:-

Apples, Apricots, Grapefruit, Kiwi, Peaches, Pears, Bananas, Berries, Cherries, Cantaloupe, Mangoes, Nectarines, Oranges, Papayas, Pineapple, Plums, Watermelon.

MODERATE FRUIT:-

Natural dried fruit, Lemons, Limes, Fruit juices, Grapes, Strawberries, Dates, Figs.

AVOID:-

Packaged dried fruit, fruit in syrup, Canned fruit, Fruit candy, Sugar coated dried fruit.

(F) HERBS, SPICES & SWEETENERS TO EAT – Use as per needed

*HERBS, SPICES & SWEETENERS:-*
Cinnamon, Cloves, Allspice, Stevia, Xylitol, Maltitol, Turmeric, Curry, Cumin, Fennel, Star Anise, Garlic, Ginger.
*MODERATEHERBS, SPICES & SWEETENERS:-***
Raw, pollinated honey, Regular table salt, Red pepper, Natural fruit sweeteners, Organic maple syrup, Molasses, Truvia, Fermented soy sauce, Brewer’s yeast, Apple cider vinegar.
*AVOID:-*
Regular honey, Processed sugar, Acesulfame, MSG, Candy, High fructose corn syrup, Agave syrup, Aspartame, Sucralose.

Fat loss Daily based carb cycle sample for men [High, Low, and No Carb]

*CARB DAYS*	MICRO BREAKDOWN
MONDAY/TUESDAY/ WEDNESDAY	LowCarb
	Carb= 100-120g
	Protein= 200-220g
	Fat= 50-70g
THURSDAY/SUNDAY	High Carb
	Carb= 300-400g
	Protein= 140-170g
	Fat= 30-40g
FRIDAY/SATURDAY	No Carb
	Carb= 0g
	Protein= 220-240g
	Fat= 90-100g

Fat loss Daily based carb cycle sample for women [High, Low, and No Carb]

*CARB DAYS*	MICRO BREAKDOWN
MONDAY/TUESDAY/ WEDNESDAY	LowCarb
	Carb= 80-90g
	Protein= 110-130g
	Fat= 45-60g
THURSDAY/SUNDAY	High Carb
	Carb= 220-260g
	Protein= 80-100g
	Fat= 30-40g
FRIDAY/SATURDAY	No Carb
	Carb= 0g
	Protein= 135-150g
	Fat= 70-90g

The macro breakdown for the different bodyweight [High, Low, and No Carb]

*FOR MEN (HIGH CARB)*	*WHEN [P=1.2g, C=1.2g, F=0.5g]*
<150lb	[P/C/F=168/168/70]= 1974 Cal
151-165lb	[P/C/F=181/181/75]= 2128 Cal
166-180lb	[P/C/F=199/199/83]=2339 Cal
181-195lb	[P/C/F=216/216/90]= 2538 Cal
196lb <	[P/C/F=235/235/98]= 2762 Cal

*MEN (LOW CARB)*	*WHEN [P=1.2g, C=**0.7g, F=0.5g]***
<150lb	[P/C/F=168/98/70]= 1694 Cal
151-165lb	[P/C/F=181/105/75]= 1825 Cal
166-180lb	[P/C/F=199/116/83]= 2007 Cal
181-195lb	[P/C/F=216/126/90]= 2178 Cal
196lb <	[P/C/F=235/137/98]= 2370 Cal

*MEN (NO CARB)*	*WHEN [P=1.2g, C=g, F=0.5g]***
<150lb	[P/C/F=168/0/70]= 1407 Cal
151-165lb	[P/C/F=181/0/75]= 2339 Cal
166-180lb	[P/C/F=199/0/83]= 1543 Cal
181-195lb	[P/C/F=216/0/90]= 1674 Cal
196lb <	[P/C/F=235/0/98]= 1822 Cal

*FOR WOMEN (HIGH CARB)*	*WHEN [P=1.2g, C=**1.2g, F=0.5g]***
<110lb	[P/C/F=126/126/52]= 1480 Cal
111-124lb	[P/C/F=138/138/57]= 1621 Cal
125-139lb	[P/C/F=150/150/62]= 1762 Cal
140-154lb	[P/C/F=168/168/70]= 1974 Cal
155lb <	[P/C/F=186/186/77]= 2185 Cal

*WOMEN (LOW CARB)*	*WHEN [P=1.2g, C=.7g, F=0.5g]***
<110lb	[P/C/F=126/73/52]= 1270 Cal
111-124lb	[P/C/F=138/80/57]= 1391 Cal
125-139lb	[P/C/F=150/87/62]= 1512 Cal
140-154lb	[P/C/F=168/98/70]= 1694 Cal
155lb <	[P/C/F=186/108/77]= 1875 Cal

*WOMEN (NO CARB)*	*WHEN [P=1.2g, C=g, F=0.5g]***
<110lb	[P/C/F=126/0/52]= 976 Cal
111-124lb	[P/C/F=138/0/57]= 1162 Cal
125-139lb	[P/C/F=150/0/62]= 1162 Cal
140-154lb	[P/C/F=168/0/70]= 1301 Cal
155lb <	[P/C/F=186/0/77]= 1441 Cal

Sample of LOW CARBS DAY meal plan for fat loss [PRO-200g, CARB-119g, FAT-60g]= 1816 CAL

INGREDIANTS	QUANTITY
1. UPON WAKING UP:- Carnitine [Supplement(OPTIONAL)]	500mg

*BREAKFAST*	QUANTITY
BOILED EGGS:-
(a) Apple	1
(b) Boiled Egg Whites	7
(c) Boiled Whole Eggs	2
(d) CLA [Supplement (OPTION)]	1g

*MID-MORNING (SNACK)*	QUANTITY
GREEK YOGURT:-
(a) Plain greek yogurt	1 cup
(b) Roasted peanuts	20g
(c) Cinnamon	1g

*LUNCH*	QUANTITY
CHICKEN AND VEGETABLES:-
(a) Grilled chicken breast	100g
(b) Kidney beans (Rajma)	½ cup
(c) Green bell pepper	½ cup
(d) Broccoli (or Cauliflower)	½ cup
(e) Onion	2 sp
(f) Tomato	2 sp
(g) Olive oil	1 sp

*PRE-WORKOUT(SNACK)***	QUANTITY
(a) Coffee	½ tbs
(b) Hot Water	240 ml
(c) Carnitine (Supplement)	500 mg

*POST-WORKOUT(SNACK)***	QUANTITY
POST-WORKOUT SUPPLEMENT:-
(a) Whey protein	1-2 scoop
(b) Cold water	300 ml

*DINNER*	QUANTITY
ROTI FISH WRAP:-
(a) Grilled White-fish	100 g
(b) Large Roti (whole wheat bread)	1
(c) Chickpeas	½ cup
(d) Onions	2 sp
(e) Tomato	2 sp
(f) Yogurt	1 sp
(g) Ketchup	1 sp
(h) Salt/Pepper/Garlic Powder	—

*BEFORE-BED*	QUANTITY
WARM MILK:-
(a) Low-fat milk	1 cup
(b) Green cardamom	1
(c) Cloves	2
(d) Cinnamon	1 pinch
(e) Whey protein	2/3 sp
(f) Almond (crushed)	20
(g) CLA (Supplement)	1 g

Sample of HIGH CARBS DAY meal plan for fat loss [PRO-166g, CARB-262g, FAT-42g]= 2090 CAL

*UPON-WAKING*	QUANTITY
1. UPON WAKING UP:- Carnitine [Supplement(OPTIONAL)]	500mg

*BREAKFAST*	QUANTITY
OATS AND EGGS:-
(a) Apple	1
(b) Oats	1 cup
(c) Cinnamon	1 pinch
(d) Boiled egg white	5
(e) CLA [Supplement (OPTION)]	1 g

*MID-MORNING (SNACK)*	QUANTITY
GREEK YOGURT CHEERIO:-
(a) Plain greek yogurt	1 cup
(b) Cheerio (sugar-free)	1 cup
(c) Cinnamon	1 g

*LUNCH*	QUANTITY
CHICKEN WITH SWEET POTATO AND VEGETABLE:-
(a) Grilled chicken breast	80 g
(b) Kidney Beans (Rajma)	½ cup
(c) Sweet potato	180 g
(d) Green bell pepper	½ cup
(e) Broccoli (or Cauliflower)	½ cup
(f) Onion	2 sp
(g) Tomato	2 sp
(h) Olive Oil	½ sp

*PRE-WORKOUT*	QUANTITY
(a) Coffee (Nescafe)	½ tbs
(b) Hot water	240 ml
(c) Carnitine (Supplement)	500 mg

*POST-WORKOUT (SNACK)*	QUANTITY
POST-WORKOUT SUPPLEMENT:-
(a) Whey Protein	1-2 scoop
(b) Cold Water	300 ml

*DINNER*	QUANTITY

(a) Grilled white fish	100g
(b) Brown rice	1 cup
(c) Lemon	½
(d) Green Salad	½ Plate

*BEFORE-BED*	QUANTITY
WARM MILK:-
(a) Low-fat milk	1 cup
(b) Green cardamom	2
(c) Cloves	2
(d) Cinnamon	1 pinch
(e) Whey protein	½ sp
(f) Almond (crushed)	20
(g) CLA (Supplement)	1g

Sample of NO CARBS DAY meal plan for fat loss [PRO-203g, CARB-25g, FAT-90g]= 1716 CAL

*BREAKFAST*	*QUANTITY*
(a) Egg white	6
(b) Bacon (thin slice)	4
(c) Av0cado	15 g
(d) Whey Protein isolate	½ sp (scoop)
(e) Walnuts	28 g

*MID-MORNING (SNACK)*	QUANTITY
(a) Beef Jerky	25 g
(b) Whey Protein (low-carb)	1 sp

*LUNCH*	QUANTITY
(a) Romain lettuce or Cos (Shredded)	1 cup
(b) Chicken Breast	100 g
(c) Olive Oil	1 tbsp
(d) Whey protein (low-carb)	½ sp (scoop)

*MID-AFTERNOON*	QUANTITY
(a) Cheese	25 g
(b) Whey protein isolate	1.25 scoop

*DINNER*	QUANTITY
(a) Salmon	100g
(b) Zucchini	25g
(c) Sunflower seed (dried)	1/3 cup
(d) Mushrooms	1 cup
(e) Olive oil	1 tbsp

*BEFORE-BED*	QUANTITY
(a) whey Protein (low-carb)	15g
(b) Water	1 cup

KEYNOTES:-
(1) Drink 3-4 liters of water;
(2) Drink 2 cups of green tea a day;
(3) Eat every 2-3 hours;
(4) Calculate your calories according to your height, weight, age and adjust the calories;
(5) Avoid the use of oil. Use what we recommend;
(6) For some time you can use lentils and black grams instead of Chiku and kidney beans;
(7) Take walnuts once or twice a week instead of peanuts or almonds;
(8) If possible eat salad twice a day (cucumber, tomato, lettuce, carrot);
(9) Avoid eating white sugar, soda, candy, fried foods, white bread, etc;
(10) Alternative supplements: casein protein, BCAA, multivitamins, fish oil, etc;

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