What is it?
While it has a fancy name, carb cycling simply means eating more carbohydrates on some days and less on others, usually used when people are ‘cutting’ and in a calorie deficit.
You will find this method of dieting also fits in quite well for a lot of people.
Typically you’ll have a high carb day – for my clients this would be a day where they are eating back at their maintenance calories pre-cut. Plenty of choice and mixture of simple/complex carbs.
A medium carb day – I will program this for the majority of training days, usually meaning they are in a deficit of 500 calories form maintenance. Mostly complex carbs with simper ons saved for post workout.
A low carb day – As you can guess this is a day where the carbs are scarce, I will often advice a lot of veg (the ultimate low carb volume producer) on this day to increase food volume. Not uncommon for people to have a deficit of 750+ from their maintenance on this day, these are days with little activity and no training typically.
Now you can plan a specific set of L-M-H days to achieve the calorie deficit they needs or you can set an overall ‘weekly or monthly deficit’ you’d like you client to achieve and give them free run to use the days how they’d like; just make them aware that if they use too many high days they will have little to no wiggle room by the end of the month and potentially get no progress due to not hitting their required deficit.
Find what method works for acc individual.
Personally I’m a big fan of the target deficit, you can then track how they do from progress pictures and adjust calories up or down as needed.
Try it and see how it works for you.