Women's Carb Cycling Meal Plan: A 21-Day Carb Cycling Meal Plan To Lose 50 Pounds Or More (While Still Eating Carbs)

 Carb cycling is my favourite diet, and I'm not ashamed to admit it.

This from someone who has programmes in a variety of diet categories, including keto, intermittent fasting, metabolism, and more...

Carb cycling entails gradually changing your carb consumption.

This is a diet that, like intermittent fasting, has a variety of distinct versions.

People frequently tweak the main notion to suit their particular energy needs and lifestyle.

What makes people want to do carb cycling?

Carbohydrates have become a contentious foodstuff in recent years.

Traditional health advice has emphasised reducing fat intake as much as possible, resulting in people deriving most of their nutrition from carbohydrates instead.

There's a growing consensus that this strategy isn't especially healthy.

Other benefits include:

Insulin sensitivity is improved.

It promotes fat burning.

It protects against leptin resistance.

It encourages better eating habits by emphasising nutritious carbs.

What is Carb Cycling, and how does it work?

Basically, the goal is to alternate the amount of carbs you eat.

Low-carb weeks and high-carb weeks are common in several diet variations, and they serve as a type of recuperation.

There are numerous more versions, and the diet's changes are frequently tied to what people require and what they hope to achieve through the diet.

For the purposes of this discussion, I'm going to focus on one specific carb cycling diet variation.

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People that do this vary their carb consumption on a daily basis.

As a result, you'll notice patterns like this one:

This pattern is frequently combined with exercise.

So you might conduct high-intensity workouts on high-carb days, moderate-intensity workouts on moderate-carb days, and low-carb days as rest days.

In general, the answer to the question "what is carb cycling?" is that it is a broad diet type, with different techniques taken by different persons.

Carb cycling is a diet that is highly tailored to the individual.

People's approaches are shaped in part by their personal requirements.

A person who exercises out regularly and is attempting to grow muscle, for example, may need to consume more carbohydrates than someone who is somewhat idle.

The number of carbs you should consume varies depending on who you ask.

The following is an example of one strategy:

200 g of high-carbohydrate food

100 g carbohydrate (moderate)

30 g of carbs

Setting the highest number of carbs at 200 g appears to be a popular practise.

It is crucial to note, however, that this may vary based on your degree of activity.

Bodybuilders, for example, are more likely to require more carbohydrates than someone who visits the gym once or twice a week for a few hours.

Furthermore, certain forms of this diet do not place a premium on calorie counting.

Instead, they just avoid carb items on low-carb days and concentrate on them on high-carb days. So, for dinner on a low-carb day, you might have a bun less burger with a variety of vegetables.

It's also worth noting that carb cycling meal plans often include a high level of protein throughout the entire diet. This is especially important for anyone looking to grow muscle while on a carb cycling diet.

Here are some carbs to eat to make each day successful:

Days with low carbohydrate intake — (50 g or less)

Days with a medium amount of carbohydrates – (50 g -100 g)

Days with a lot of carbs — (100 g -150 g)

Well…

Carb cycling is simply increasing and decreasing carb intake depending on the day, while protein and fat intake remain relatively constant

ISN'T IT POSSIBLE TO EXERCISE ON A CARB CYCLING DIET?

Yes, and you should attempt to do it every day if you can because it will improve the effectiveness of your diet.

As previously said, weight loss is made feasible by combining a carb cycling diet with a workout plan. On a low carb or high carb day, it's essential to plan which workout you'll undertake.

It's recommended to conduct cardio and HIIT workouts on a low carb day. When you're low on carbohydrates, your body will begin to burn fat for energy. And that is precisely what we want to accomplish.

You'll now undertake more difficult workouts, like as weight lifting, on the high carb days.

This will help you perform better throughout your rigorous workouts so you don't get exhausted, and it'll also help you gain muscle.

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An example of a successful 7-day Carb Cycling Diet is as follows:

The first day is a low-carb day.

Day 2: A Day of Moderate Carbohydrates

Day 3: Today is a low-carb day.

Day 4: Today is a high-carb day.

Day 5: Today is a low-carb day.

Day 6: A Day of Moderate Carbohydrates

Day 7: Today is a high-carb day.

HOW MANY CARBS AND CALORIES SHOULD YOU SET YOUR SIGHT ON?

This is determined by your body type, gender, age, amount of activity, and objectives. During the week, women typically consume between 1200 and 1800 calories, while men consume between 1500 and 3000 calories.

Carb cycling may be easiest to maintain if you merely add or subtract 400 to 600 calories between high-carb and low-carb days.

On higher-carb days, 150 to 300 grammes of carbohydrates may be consumed, whereas on lower-carb days, 50 to 100 grammes may be consumed. Men who are bigger and more active will require more carbs than women who are smaller.

Protein intake should be roughly the same on high and low carb days, while fat intake will likely increase or decrease. On days with a greater carbohydrate intake, fat may account for only 15% to 20% of total daily calories.

Although there is plenty of potential for personalization, here is an example of a normal carb cycling plan:

Monday is a carb-heavy day.

Tuesday is a low-carb day.

Wednesday is a high-carb day, 

whereas Thursday is a low-carb day.

Friday is a low-carb day.

Saturday: higher-carb day/optional reward day where you can eat whatever you want "off plan"

Sunday is a low-carb day.

DAY 1 OF THE CARB CYCLING MEAL PLAN (LOW-CARB)

10-Minute Breakfast Tomato Basil Keto Omelet

The Upgraded Fat Loss Burger for Lunch

Hard-boiled egg as a snack

Taco Lettuce Wraps for Dinner

DAY 2 (LOW-CARB)

Keto Over-Easy Egg Salad for Breakfast

Keto Thai Chicken Bowl for Lunch

2 tbsp sun butter and celery sticks as a snack

Keto Spicy Chicken Sauté Tossed With Avocado (Dinner)

THE THIRD DAY (HIGH-CARB)

3 fried eggs, 1 slice bacon, and 1 piece gluten-free bread with butter for breakfast

Avocado Chicken Salad with 2 fruit serves for lunch

2 oz. cheddar cheese and 1 cup blueberries as a snack

Grilled steak with roasted rosemary potatoes for dinner

4TH DAY (MEDIUM-CARB)

2 fried eggs, 2 pieces bacon, and 1 cup blueberries for breakfast

Grilled chicken with brown rice and sautéed spinach for lunch

2 oz. cheddar cheese and 1 apple as a snack

Sheet Pan Haddock with Roasted Veggies for Dinner

5TH DAY (LOW-CARB)

Low-Carb No-Egg Breakfast Sausage, Peppers, and Mushroom Breakfast Bake

Keto Ground Beef Taco Salad for Lunch

Hard-boiled egg as a snack

Keto Mini Zucchini Avocado Burgers for Dinner

6TH DAY (HIGH-CARB)

Keto Shrimp and Asparagus Bake for Lunch

Jerky with 1 serving fruit as a snack

Dinner: Baked Sweet Potatoes and Buttered Rosemary Chicken Drumsticks

7TH DAY (MEDIUM-CARB)

Breakfast: Egg Scramble with Bacon in a Keto Morning

Keto Tuna Salad for Lunch

2 tbsp sun butter and celery sticks as a snack

Carb Cycling Success Tips

Carb cycling is when you eat a diet that alternates between low and high carbohydrate periods.

This means you might eat low-carb for three days, then a high-carb day, another low-carb day, and finally a medium-carb day.

Isn't it simple?

It's a lot less difficult than following a full-fledged ketogenic diet.

Carb cycling and weight loss is based on the idea that it optimises your body's metabolic needs.

Simply put, you acquire weight.

So you want to eat low-carb most of the time, but include carbohydrates on occasion.

It is critical for many of the women I work with to consume carbohydrates on a regular basis.

What are the advantages of carbs for women?

They're crucial for ladies with sensitive hormonal systems.

who are undergoing treatment for hypothalamic amenorrhea

who may be suffering from thyroid problems

who are expecting a child, are breastfeeding, or are trying to conceive

and those who suffer from depression

However, when done correctly, carb cycling can be a useful tool for fitness and weight loss. The issue is that it is not always correctly applied. Here's why, as well as what you can do about it.

Carb Cycling's Secret

Keep in mind that various things work for different people.

While some people benefit greatly from carb cycling, others may find that sticking to a steady diet with a reasonable amount of carbs is sufficient.

However, everyone can benefit from adhering to a few of the key concepts of carb cycling:

Every day, eat plenty of fibre veggies. They're nutrient-dense and low-calorie, and they should be a staple in everyone's diet.

Pastries, cakes, muffins, and other refined starches should be limited or avoided. Aside from empty calories and sugar, they provide virtually little nutrients.

Concentrate on carbohydrate options that are healthy. Fruits, tubers, and gluten-free grains are all good options for completing a balanced meal.

A low-carb day diet plan that is easy to follow.

Breakfast is the first meal.

4 whole eggs scrambled with spinach in coconut oil

Protein powder and greens powder are served together.

Lunch Meal 2: Homemade turkey burgers with a huge salad

a large fistful of mixed roasted nuts

Snack: Small sweet potato covered with tuna and cheese (meal 3).

Evening Meal (Meal 4)

Large chicken breast wrapped in Parma ham and packed with olives, served with roasted seasonal veggies drizzled with olive oil.

This is a day when you won't be lifting any weights.

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