Carb Cycling 101 – What You Need To Know And Switches You Need To Make

By Jenevieve Roper, MS

Carb cycling is almost an art form. Tailoring it to your body, and your preferences, takes time and practice. Use these tips to get your carb cycles on track, faster.

1) Alternate low- and high-carb days. Following two or three low-carb days with one high-carb day is advisable.

2) Vary your macronutrient ratios to find what works best for you. Try two or three days of 75 to 100 grams of carbs, followed by your high-carb day, which should be at least double that. Track your results and adjust from there.

3) Avoid two consecutive high-carb days.

4) Keep your fats consistent throughout your diet.

5) On your low-carb days, increase your protein to aid in satiety.

Simple Switches

Satisfy all of your carb needs with these easy substitutions:

Carb Cycling 101 - What You Need To Know And Switches You Need To Make

Fruit
High:
Bananas – 23 grams of carbs per 100 grams.
Low: Cranberries – 12 grams of carbs per 100 grams.

Carb Cycling 101 - What You Need To Know And Switches You Need To Make

Veggies
High: Sweet potato – 20 grams of carbs per 100 grams.
Low: Broccoli – 7 grams of carbs per 100 grams.

Carb Cycling 101 - What You Need To Know And Switches You Need To Make

Nuts
High: Cashews – 30 grams of carbs per 100 grams.
Low: Brazil nuts – 12 grams of carbs per 100 grams.

Carb Cycling 101 - What You Need To Know And Switches You Need To Make

Legumes
High: Chickpeas – 61 grams of carbs per 100 grams.
Low: Lentils – 20 grams of carbs per 100 grams.

 

Tags: Jenevieve Roper
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