“To sustain a diet, a weekly reward day is not the best option,” says Crandall. Many trainers suggest taking a “ cheat day” and allowing yourself to eat what you like, but make sure that approach isn’t setting you back. RELATED: 25 Three-Ingredient Smoothie Recipes Snack on Track You’ll load up on fresh staples and sidestep preservative-packed processed foods. As a general rule, says Starnes, do the majority of your shopping around the perimeter of the grocery store. To power through low-carb days, try to get your protein from chicken, fish, lean beef, eggs or tofu and complement it with non-starchy veggies - basically anything besides potatoes, corn and peas is fair game. “They’ll keep you energized throughout the day while still promoting weight loss,” she says. Jessica Crandall, R.D.N, and Vital RD owner, recommends getting the majority of your calories on high-carb days from complex carbohydrates, such as whole grains, legumes and fruits (or a high-quality protein shake if you’re in a pinch). So should you just munch on meat during your low-carb days and pig out on pasta the rest of the week? Not exactly.
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“You should space them evenly throughout the week.” No matter your plan, be prepared to closely monitor your progress and consider adjusting your schedule to see what brings the best results for you. “Just make sure not to put all your high-carb days back-to-back,” Starnes says. On the other hand, if gaining weight and adding muscle is your goal, think about including four or even five high-carb days. For instance, to lose weight, you might aim for five low-carb days interspersed with two high-carb days, suggests Starnes. Depending on your health and fitness objectives, however, you might want to alter your setup for the week. The classic carb cycling schedule alternates between high- and low-carb days, six times a week, saving the seventh day for reward meals.
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“It’s a routine that anyone can modify for their individual goals.” If you’re intrigued but don’t know how to start, read on for tips about how to put together a weekly carb cycling menu. “Eating healthy carbs on certain days keeps your metabolism revved up, and sticking to mostly protein and vegetables on days in between keeps insulin low enough that you can burn fat without losing muscle,” explains Shelby Starnes, a competitive bodybuilder and carb cycling expert. Although its roots are in the world of bodybuilding, trainers are turning to the nutrition strategy to help clients achieve their goals - whether they’re trying to slim down or build muscle - or both.
No matter your health and fitness aspirations, carb cycling might be a good middle ground. You know a no-carb diet isn’t up your alley, but you don’t exactly want to fill up on a pre-race pasta feast every night either.
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