Carb cycling, also known as carbohydrate cycling, is a diet often used by bodybuilders as a way to increase their metabolism and lose fat while preserving muscle mass. Carb cycling involves three phases in which the person eats different levels of carbohydrates.
Purpose
According to "Muscle and Fitness" magazine, the purpose of the carb cycling diet is to surprise your metabolism by frequently changing the amount of carbohydrates you eat. It explains that when you constantly eat about the same amount of carbohydrates each day, your body gets used to that level. But when your system gets shocked by frequent changes in your diet, the result is usually that your body burns fat.
Low Carb Phase
The first phase in the carb cycling diet is a low carbohydrate phase, which generally lasts around three to four days. "Muscle and Fitness" magazine explains that during the low carbohydrate phase, a bodybuilder eats around 100 to 125 grams of carbohydrates per day from foods like oats, yams and brown rice. The majority of food in his diet during this phase is protein, which comes from foods like meats, whey, dairy, soy and tofu.
High Carb Phase
According to the website Bodybuilding.com, the high carbohydrate phase speeds up the bodybuilder's metabolism. The high carbohydrate phase is short, lasting only one to two days, during which the bodybuilder eats 400 to 500 grams of carbohydrates from foods like fruits, breads, pastas, rice and potatoes.
No Carb Phase
The no carbohydrate phase is an optional part of the carb cycling diet for bodybuilders. It is effective at decreasing body fat, yet very challenging, states BodyBuilding.com. During this one- to two-day period of not eating carbohydrates, the body builder loads up on protein-rich foods like fish, eggs and turkey as well as plenty of healthy fats like olive oil.
Safety
The safety of the carb cycling diet for bodybuilding is debated among medical professionals. According to Vanderbilt University, during the low carbohydrate and no carbohydrate portions of the carb cycling diet, it is very difficult if not impossible to get the recommended daily amounts of fiber, fruits, vegetables and whole grains. The American Dietetic Association believes the low and no carbohydrate days include too much fat and cholesterol, making the carbohydrate cycling diet generally unhealthy.
Member Comments