Adjusting your carbohydrate and caloric intake every few days not only boosts your metabolism, but it also helps keep your diet in check. The practice of carb cycling incorporates lowering your carbohydrates for two to three days to allow your body to burn your available fat supply. Then for one to two days, increase your carbohydrate consumption to replenish any vital nutrients. The cycling process keeps your metabolism always firing, helping your body lose excess weight.
Low-Carbohydrate Cycle
Jonathon Fass, a fitness contributor for Mind and Muscle website, notes that to achieve maximum results, you must calculate the ratio of carbs to fat and proteins. Your protein intake is higher during the low-carb phase. A woman will multiply her current body by 1.2; a man will multiple his weight by 1.5. This number reflects the grams of protein required per day; multiple this total by 4 for your number of calories consumed by protein sources. To calculate your fat grams, a woman will multiple her weight by 0.5 and a male by 0.8. This total number times 9 will reflect your calorie consumption. Find carbohydrates by multiplying a woman's weight by 0.6 and a man's by 0.9. This total multiplied by 4 will reflect total calories consumed through carbohydrates. Add the three totals to determine your daily caloric intake during this cycle.
High-Carbohydrate Cycle
The higher carbohydrate phase is established using the same method, only this time, increasing your protein and carbohydrate intake while decreasing your fats. To determine the grams of protein and carbohydrates, a woman will multiply her weight by 1.4, and a man by 1.7. Fat grams are found by multiplying 0.3 by a woman's weight and 0.6 by a man's weight. These totals will reflect the number of nutrient dense calories you can consume for this phase, according to Fess.
Meal Options
During the diet, always stick with whole grains, fruits, vegetables and lean meats. Just because you're increasing your carbohydrates for two days doesn't mean you can pig out on fattening fried and over-processed carbs. The Bodybuilding for You website suggests drinking plenty of water and avoiding carbonated drinks, especially during the low-carbohydrate phase. Also, limit caffeine consumption. Your sources of protein should come from chicken, tuna, salmon, egg whites and lean turkey.
Time Frame
This diet goes in phases or cycles. Each high-carbohydrate cycle is complemented by a lower-carbohydrate cycle; however, these two alternating cycles should only be performed for a three-week stint with one week off. Gina Paolino, author of "Mind of Fatter," recommends consuming your meals in smaller portions throughout the day. Don't try to make up your breakfast by eating a huge supper. Frequent smaller meals will keep your metabolism active throughout the day.
Danger/Risk
Dieters practicing low-carbohydrate consumption over a period of time should be aware of the dangers imposed on the muscles and vital organs. Steve Walters, a contributor for the Bodybuilding for You website, cautions the body will enter a state of ketosis when the glycogen stores are depleted from the liver and muscles. The body uses glucose for energy, and if the body isn't consuming enough carbohydrates or protein, muscle tissue will start to break down and be used for fuel.
Expert Insight
Dr. Roman Malkov, an acclaimed heath author and president of Nutrigen Inc., reports that carb cycling is a proven method of kick starting the bodies metabolic and anabolism process. Malkov worked with members of the Russian National Athletic Team and discovered even the most athletic individuals hit a plateau if they didn't alternate their eating patterns. Malkov recommends eating fewer than 300 grams of carbs on low-cycle days, and consuming no more than 400 grams on normal to high carb days.
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