Carbohydrate cycling is defined as a rigorous diet that modulates carbohydrate intake to help bodybuilders lose body fat. The anabolic diet, for example, incorporates this strategy. The purpose of the diet is to cut carbs on specific days to burn glycogen, a form of stored carbohydrates. When glycogen levels fall, the body increases its ability to burn fat for energy instead, according to the International Federation of Bodybuilders website.
Phases
Carb cycling is generally broken down into two different phases: a high carbohydrate phase and a low or no carbohydrate phase. Generally, these phases are rotated throughout the week. For example, the anabolic diet places the high carbohydrate days on the weekends, according to the Strong Lifts website. Other diets take two days for the low carbohydrate phase. Either way, you should eat five to six meals a day, in addition to a small post-workout snack.
Features
On low carbohydrate days, high protein foods are the cornerstone of the diet. You can consume up to 1.5 grams of protein per pound of body weight. Choose several lean sources of protein that derive about 10 percent of their calories from fat; some fat from oils is fine. You are also permitted to eat vegetables. Some diets are less restrictive and may allow as much as 100 grams of carbohydrates a day. On the high carbohydrate day, double your carbohydrate consumption.
Low Carbohydrate Days
A low carbohydrate menu should look like this: whole eggs, bacon and spinach for breakfast; Italian or French cheese for a snack; ground round, broccoli and olive oil for lunch; Italian or Spanish ham for the second snack; whey and olive oil during the post-workout period; mackerel, salad, olive oil and cheese cubes for dinner; and French cheese, ground flax seeds and fish oil for a pre-bed meal. If you want a less austere low carbohydrate day, add toast to breakfast, a sandwich to lunch or steamed vegetables for dinner. However, many foods such as pasta, fruit and some breads may be too high in carbohydrates and are not permitted.
High Carbohydrate Days
A possible high carbohydrate menu should look much different: oats, raisins and milk for breakfast; chicken breast, quinoa and spinach for lunch; whole grain pasta with tomato sauce and Parmesan cheese for dinner; and cottage cheese, berries, ground flax seeds and fish oil for a pre-bed meal. Before and after lunch, you should also have snacks consisting entirely of fruits; the fructose sugar within fruit is perfectly capable of filling up glycogen stores.
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