How to Use A Carb Cycle Diet

carb cycle
Most of us women love us some carbs! Let’s be truthful here. Pretty much everything that is delicious comes from a carb but when it comes to burning fat, carbs should be the first thing to go.  Painful - there is a better way!  Here's the rundown on how to use a carb cycle diet!

Most of us women love us some carbs! Let’s be truthful here. Pretty much everything that is delicious comes from a carb but when it comes to burning fat, carbs should be the first thing to go.  Painful – there is a better way!  Here’s the rundown on how to use a carb cycle diet!

Why? Although we do need carbs, too much of them and they end up getting stored as fat instead of being burned off.  Let’s also not forget that women need much less carbs to begin with. We tend to hold on to our energy reserves for dear life and part of that reason is our chemical make-up, you know that pesky but wonderful hormone that makes us women – estrogen!  We’re holding onto those carbs for pregnancy and birth!

Why else? When we lower carbs and increase protein we not only switch the body to start burning off more fat, but we also stimulate a positive change in body composition – which means more lean muscle. Changing body composition is key. When we increase lean muscle we increase our metabolism.

So, although cutting carbs is necessary for weight loss, following an ultra low carb diet is not! There is a better way. When it comes to getting lean, trim and curvy, a carb cycling diet is the bomb and for good reason too. Not only is it easy to use, it’s also flexible by allowing you to still eat carbs without feeling guilty. It also comes with a whole lot of benefits when it comes to burning fat and building muscle.

What is A Carb Cycle Diet Exactly?

Carb cycling uses intermittent fluctuations of high and low carbs. This switching helps keep your metabolism fired up, so you can avoid weight loss plateaus that happen with many other diets.

While low phases allow you to burn through carbs that you have stored in muscle glycogen and allow you to access fat for burning during workouts; high days up-regulate important hormones involved in your metabolism, your muscle building and your mood. So not only do you avoid plateaus in your fat burning but you will feel better too. The end result – a leaner, more muscular and happier you!

High Carb Days:

  • Stimulates insulin – an anabolic hormone that shuttles nutrients to the muscles, allowing them to get what they need to grow, recover and re-build
  • Re-fills lost muscle glycogen – your muscles main source of energy
  • Re-energizes your body and your mood, by increasing release of feel good neurotransmitters such as serotonin

Low Carb Days:

  • Burn through stored muscle glycogen, switching the body to use fat as its primary energy source instead of carbs
  • Reduces blood glucose levels and insulin response, allowing you to be more receptive to insulin response on high days

What to Eat on a Carb Cycle Diet?

You may think carb cycling gives you an all out license to eat whatever the hell you like on your high carb days, but it doesn’t! No matter what method of diet you choose you must eat clean – at least 80% of the time. By clean, this means eating whole, natural, fresh foods as closest to their natural source.

When it comes to carbs, that means you can’t reach for a doughnut or a big slice of white bread, these foods are full of simple carbs, and contain processed ingredients. Not only will they stimulate huge blood glucose spikes, but those spikes lead to energy and fatigue crashes that will have you craving more sweet goodness, and more likely for you to reach for another serving!

Instead on high carb days reach for carbs that are high in fiber like vegetables and whole grains. High fiber foods provide a sustained release of energy that won’t cause huge spikes or crashes!

protein power bowls

Keep it Real Eat These Foods:


  • Oatmeal
  • Quinoa
  • Brown Rice
  • Bulgur
  • Beans
  • Legumes
  • Green Vegetables
  • Squashes
  • Sweet Potato
  • Berries
  • Apples


  • Salmon
  • Tuna
  • Sole
  • Cod
  • Chicken
  • Steak
  • Eggs
  • Whey Protein Powder
  • Greek Yogurt
  • Cottage Cheese


  • Avocado
  • Nuts
  • Nut Butters
  • Seeds
  • Olives
  • Coconut Oil
  • Olive Oil

Sample Diet Days:

High Carb Eats


1 cup Egg Whites, 1 cup of Oatmeal


1 scoop of Whey Protein, 1 Apple


150 g of Grilled Chicken Breast, 1/3 cup Brown Rice, Broccoli


150 g Plain Greek Yogurt, ½ cup berries


100 g of Sirloin Beef, ½ Sweet Potato, Asparagus

Low Carb Eats


2 Whole Eggs, ¼ Avocado, Sliced Tomatoes


1 scoop Whey Protein, 1 tbsp Natural Peanut Butter


150 g Grilled Chicken Breast, Mixed Greens Salad, 1 tbsp Olive Oil and Lemon Juice


1 Small Can of Tuna, ¼ Avocado, 1 tbsp Salsa


200 g Salmon, Asparagus, Cauliflower Mash

How Often Should You Cycle Your Carbs?

Your frequency will be determined by the following factors – how active you are and how much extra fat you’re carrying! Change your frequency every 4-weeks, after you have lost weight, and when your metabolism begins to increase. Use the following guidelines:

1 to 4 Weeks: Have one high carb day every 4 to 7 days

5 to 8 Weeks: Have one high carb day every 3 to 5 days

9 to 12 Weeks: Have one high carb day every 2 to 4 days

Carb Cycle like a Sexy Bitch!

Bottom line, when it comes to carb cycling – it works!

It helps burn off more fat, put on lean muscle and gets your metabolism fired up. If you want to avoid weight loss plateaus, and have flexibility in your diet then carb cycling is the way to go!

Until Next Time,

Be Fierce & Rule the World,

Lauren Jacobsen

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