The most effective way to lose weight is to find a diet plan and workout regime that work together. A carb cycling diet workout plan may just be your best bet for weight loss. It allows you to have a balance between high carb and low carb days, and cycle between muscle-building exercise and fat loss workouts. With a carb cycling diet plan, you get the versatility that allows you to grow strong and fit, while also losing fat. Take a look at this awesome 7-day carb cycling plan for beginners and beyond!
What is Carb Cycling
Carb cycling is exactly what it sounds like. You cycle between low carb and high carb days six to seven days a week. You can choose to keep the seventh day as a reward day, but it’s up to you and your weight loss goals. Eating carbs on certain days helps boost your metabolism, while sticking to veggies and protein on the other days keeps your insulin levels low, burning fat, without affecting muscle loss.
If you’re starting carb cycling for weight loss, a good goal would be to aim for five low carb days scattered with two high carb days. Make sure not to put your high carb days back-to-back. You want to space them out evenly throughout the week for best results.
5 Carb Cycling Diet Rules
1. Eat five to seven times a day
This helps eliminate cravings and minimizes stress hormone levels. When you space out your meals into smaller serving sizes throughout the day, your body will have a better response to cortisol, the stress hormone, which triggers sweet cravings.
2. Eat Vegetables at Every Meal (For Fibre)
Vegetables and fibre are really important on a carb cycling diet. Fibre helps regulate blood sugar, resulting in regulated body weight, so make sure to get it at every meal.
3. Focus on Whole Foods
Unprocessed, whole foods must be at the top of your list on a carb cycling diet. These foods will boost your health and help you lose weight fast.
4. Don’t Drink Your Calories
Cutting out flavoured beverages is key to a successful diet plan. Stick to water and unsweetened teas/black coffee if you really want to see some good weight loss progress!
5. Kick the Sauces, Flavour with Spices
Most sauces are really high in carbs. Sauces like ketchup, barbecue sauce, salad dressings and stir fry sauces can throw you off track, so stick to herbs and spices for your meal flavourings.
Can I Exercise While on the Carb Cycling Diet?
You can absolutely exercise while on the carb cycling diet, and in fact, exercise can actually boost the benefits of carb cycling. A carb cycling plan that integrates a healthy eating plan along with exercise will be most effective for weight loss.
To get the best results, you can alternate between high and low carb days depending on the exercise you have planned for that day. High carb days should be paired with muscle-building exercises, such as weight lifting. Carbs help open up your cells and allow for protein to come in, accelerating muscle growth.
On the other hand, low carb days are for fat burning. When your body can’t find any carbs (its usual fuel source), it starts burning fat for energy instead. Low carb days are the days you should do your cardio and HIIT workouts. Really, any workout the targets your smaller muscle groups is ideal.
7 Day Carb Cycling Diet Workout Plan for Beginners
Day 1: Low Carb Day
Breakfast: Stuffed Breakfast Peppers | Paleo Leap
Snack: 2 scoops protein powder in water
Lunch: Spicy Asian Salad | Linda Wagner
Snack: 2 scoops protein powder in water
Dinner: Buffalo Chicken Lettuce Wraps | Ella Claire Inspired
Workout: FitnessBlender’s Fat Burning HIIT Cardio Workout
Day 2: Low Carb Day
Breakfast: Green Low Carb Breakfast Smoothie | Tasteaholics
Snack: 2 scoops protein powder in water
Lunch: Cauliflower Hash Egg Cups | Kirbie Cravings
Snack: 2 scoops protein powder in water
Dinner: Thai Stuffed Avocados | Eat, Live, Run
Workout: FitnessBlender’s Ultimate HIIT Workout for People Who Get Bored Easily
Day 3: High Carb Day
Breakfast: Breakfast Burrito | Living Chirpy
Snack: 2 scoops protein powder in water + banana
Lunch: Garlic Shrimp and Zucchini Wrap | Pinch of Yum
Snack: 2 scoops protein powder in water + banana
Dinner: Baked Chicken Tenders | The Chunky Chef
Workout: FitnessBlender’s Weight Training Workout for Weight Loss
Day 4: Low Carb Day
Breakfast: Vanilla Keto Smoothie | KetoDiet App
Snack: 2 scoops protein powder in water
Lunch: Shawarma Chicken Bowls | The Iron You
Snack: 2 scoops protein powder in water
Dinner: Spaghetti Squash with Meatballs | Iowa Girl Eats
Workout: FitnessBlender’s Fat Burning HIIT Pilates Workout
Day 5: Low Carb Day
Breakfast: Hard Boiled Egg and Avocado | Pop Sugar
Snack: 2 scoops protein powder in water
Lunch: Shrimp Lettuce Wraps | Natasha’s Kitchen
Snack: 2 scoops protein powder in water
Dinner: Beef and Cabbage Stir Fry | Budget Bytes
Workout: FitnessBlender’s HIIT Cardio and Abs Workout
Day 6: High Carb Day
Breakfast: Sausage and Egg Breakfast Casserole| 730 Sage Street
Snack: 2 scoops protein powder in water + banana
Lunch: Egg and Avocado Wrap | A Healthy Life for Me
Snack: 2 scoops protein powder in water + banana
Dinner: Shrimp with Whole Wheat Pasta and Wine Sauce | Art and the Kitchen
Workout: FitnessBlender’s Total Body Strength Workout for People who get Bored Easily
Day 7: Low Carb Day
Breakfast: Crustless Mini Quiche | Will Cook for Friends
Snack: 2 scoops protein powder in water
Lunch: Veggie “Sushi” Rolls | Nutrition Stripped
Snack: 2 scoops protein powder in water
Dinner: Sausage Stuffed Portobello Mushrooms | Fox and Briar
Workout: FitnessBlender’s HIIT Workout for Fat Loss
*Remember to allocate one day – preferably a low carb day – for rest to allow your muscles time to repair and rebuild*
This 7-day carb cycling workout plan is perfect for beginners looking to start the carb cycling diet plan and lose weight by integrating proper workouts! Try it out and see the results for yourself!
