Carb Cycling: How it helps in weight loss

Lot of us believe that a carb deficient/ no carb diet helps in weight loss. However, the quantity of carb intake has to be tailor made as per the body requirements of an individual. In order to optimize carb intake, lot of fitness aspirants have adopted a concept called the “carb cycling”. Carb cycling can be done on day-to-day basis or may do for prolonged period of low, moderate & heavy carb. This not only helps in weight loss, but also aids in maintaining physical performance of the body. Carb acts as a fuel & on carb deficient/low carb days, body uses fat as a fuel to generate energy.

Carb intake is based on the following factors:

1. Body composition goals: Those looking to shed weight would have more days of low carb & less days of moderate carbs. During muscle building phase, one may intake high carb.
2. Training & rest days: One may take medium to high carb during training days & low carb during rest days.
3. Scheduled re-feeds: Some may follow several days of high carb followed by low carb diet.
4. Training intensity: High intense training & long workouts will demand moderate to high carb diet depending upon level of intensity of training.
5. Body fat levels: Fat concentration in body will also determine the quantum of carb intake

Carb cycling strive to match body requirements for calories given your fitness goals. High carb days are generally conditioned to refuel muscle glycogen which prevents muscle breakdown & improves physical performance.

Low carb days aid in making body shift to use fat as a fuel to generate energy which improves metabolism flexibility & burns fat as a fuel in long term.

If you implement carb cycling coupled with calorie deficit, it is likely to help you in weight loss. Benefits of low carb period includes better insulin sensitivity, increased fat burn & improved cholesterol level.

For a personalised consult on carb cycling, feel free to buzz me at sushant@thesushantkumar.com