What Is Carb Cycling and Can It Help You Lose Weight?

Carb cycling is a popular trend in the health and fitness world, promising to optimize energy levels and enhance performance. But what is it, and does it really help with weight loss?

What Is Carb Cycling?

Carb cycling is an eating pattern that modifies your carbohydrate intake according to your activity levels. Research shows that carbohydrates are the best fuel source for energy when doing intense exercise.

“With carb cycling, you vary your carbohydrate intake throughout the week, alternating between high-carb intake days and low-carb intake days,” says Vismai Sinha, MD, a family and sports medicine physician at OhioHealth Physician Group in Columbus. “You consume more carbs on higher-intensity training days and fewer carbs when you have a lighter-training or no-training day, ensuring that you have the fuel you need when you need it most.”

- Advertisement -

You can practice carb cycling in different ways, says Dawn Holmes, RD, a certified specialist in sports dietetics at Real Life Fuel and OhioHealth’s Sports Medicine Program in Columbus.

Does Carb Cycling Work for Weight Loss?

While carb cycling can help athletes fuel their bodies for performance, it’s not a reliable way to lose weight. According to the Cleveland Clinic, experts agree that carb cycling can be a good diet for athletes, but may not be sustainable or the best diet to support health in the long term.

Sedlacek notes that some people believe carb cycling will cause weight loss, arguing that on low-carb days, the body will burn fat instead of sugar for energy. However, the body does use stored fat for fuel when it runs out of glycogen, but Sedlacek emphasizes that more research on carb cycling for weight loss is needed.

The concept of carb cycling versus a low-carbohydrate diet is quite different, and sedlacek believes that while simple carbohydrates are fine in moderation, focusing on complex carbohydrates, like whole grains, fruits, and vegetables, can provide a better source of fiber, vitamins, and nutrients.

What Are the Pros and Cons of Carb Cycling?

Here are some pros and cons to consider:

Pro: You’ll Have the Energy You Need for Tough Workouts

Carb cycling can help athletes fuel their bodies for performance.

Con: You Probably Won’t Lose Weight by Carb Cycling

If you’re looking to achieve your healthy weight, carb cycling isn’t the answer.

Pro: Carbs Can Be a Good Source of Vitamins, Nutrients, and Fiber

Complex carbohydrates, like whole grains, fruits, and vegetables, can provide a better source of fiber, vitamins, and nutrients.

Con: Carb Cycling Requires Knowing Your Workout Schedule in Advance

Carb cycling requires planning your carbohydrate intake according to your activity levels.

What to Eat and What to Avoid While Carb Cycling

Sinha recommends focusing on complex carbohydrates because they are better sources of fuel than simple carbs.

So, what are complex and simple carbs? Here’s a quick primer:

Types of Carbs

Sugars, starches, and fiber are the three main types of carbohydrates found in foods. Fiber and starches are complex carbs, and sugars are simple carbs. All three types of carbohydrates are often lumped together on a nutrition label as “total carbohydrates.”

None of these carbohydrates are “bad,” although some may be more beneficial in certain ways, says Sedlacek. Complex carbohydrates tend to be more nutrient-dense, higher in fiber, and digest more slowly, making them a great carbohydrate to include post-exercise, says Sedlacek. “Complex carbohydrates are less processed and higher in fiber. They help to keep blood sugars more stable, which in turn will keep the energy more stable,” she adds.

Conclusion

While carb cycling can be a helpful approach for athletes, it’s not a reliable way to lose weight. Focus on complex carbohydrates, like whole grains, fruits, and vegetables, for a better source of fiber, vitamins, and nutrients. Before starting a carb cycling regimen, consult with a healthcare professional or registered dietitian to determine if it’s the right approach for you.

FAQs

• Q: What is carb cycling?
  A: Carb cycling is an eating pattern that modifies your carbohydrate intake according to your activity levels.
• Q: Can carb cycling help with weight loss?
  A: While some people may experience weight loss on a carb cycling diet, it’s not a reliable or sustainable approach for weight loss.
• Q: What are complex carbohydrates?
  A: Complex carbohydrates are less processed and higher in fiber, including whole grains, fruits, and vegetables.
• Q: Should I avoid simple carbohydrates?
  A: While simple carbohydrates, like sugars, are fine in moderation, focusing on complex carbohydrates can provide a better source of fiber, vitamins, and nutrients.
• Q: How do I get started with carb cycling?
  A: Consult with a healthcare professional or registered dietitian to determine if carb cycling is the right approach for you, and develop a personalized plan based on your needs and activity level.