A popular approach to weight loss is carb cycling, which allows individuals to enjoy their favorite high-carb foods while still achieving their weight loss goals. This method involves alternating between high-carb days and low-carb days, along with incorporating two 15-minute high-intensity interval training (HIIT) sessions per week instead of long hours on the treadmill. The recommended daily calorie intake for individuals is around 2,000 calories (2,500 for men), with a targeted 900 to 1,300 calories coming from carbohydrates. This translates to a daily carbohydrate consumption of between 225g to 325g.
During carb cycling, two days are dedicated to consuming a higher amount of carbs, approximately 175 to 275 grams, while the remaining three days focus on a lower carb intake of 100 to 125 grams per day. On the high-carb days, individuals are encouraged to do 15 minutes of HIIT daily, as the workout can lead to continued calorie burning for 24-48 hours post-exercise, known as the ‘afterburn effect’. The suggested approach typically spans across five days, such as from Monday to Friday, during which individuals follow the carb cycling regimen. During the remaining two days, they are advised to eat as they normally would.
This flexible approach aims to provide mental and emotional satisfaction by allowing individuals to enjoy a variety of foods that may be restricted in conventional diets. According to proponents, individuals may start noticing progress within two weeks of following the carb cycling plan.
