• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Fitness Membership Prices

Fitness & Beauty Prices

  • GYM PRICES
    • A – E
      • 24 Hour Fitness Prices in 2022
      • Anytime Fitness Prices in 2022
      • CKO Kickboxing Prices in 2022
      • CorePower Yoga Prices in 2022
      • Crunch Fitness Prices in 2022
      • Curves Prices in 2022
      • EQUINOX PRICES
    • F – K
      • Fit Body Boot Camp Prices in 2022
      • Fitness 19 Prices in 2022
      • Fitness Connection Prices in 2022
      • Fitness First Prices in 2022
      • Gold’s Gym Prices in 2022
      • GoodLife Fitness Prices in 2022
    • L – P
      • LA Fitness Prices in 2022
      • Lifetime Fitness Prices in 2022
      • New York Sports Club Prices in 2022
      • Orange Theory Prices in 2022
      • Planet Fitness Prices in 2022
      • Powerhouse Gym Prices in 2022
      • Pure Barre Prices in 2022
    • Q – Z
      • Snap Fitness Prices in 2022
      • SOUL CYCLE PRICES
      • The Little Gym Prices in 2022
      • Title Boxing Club Prices in 2022
      • UFC Gym Prices in 2022
      • YMCA Prices in 2022
  • FREE TRIAL
    • 24 HOUR FITNESS GUEST PASS
    • Anytime Fitness Free Pass
    • Equinox Guest Pass
    • FITNESS 19 GUEST PASS
    • FITNESS FIRST GUEST PASS
    • Gold Gym Guest Pass
    • LA Fitness Guest Pass
    • LifeTime Fitness Guest Pass
    • Planet Fitness Guest Pass
    • YMCA GUEST PASS FREE TRIAL
  • SALON PRICES
    • SPA PRICES
      • Massage Envy Prices in 2022
      • Spa Sydell Prices in 2022
    • HAIR SALONS
      • COST CUTTERS PRICES
      • FAMOUS HAIR PRICES
      • Fantastic Sams Prices in 2022
      • First Choice Haircutters Prices in 2022
      • GREAT CLIPS PRICES
      • Hair Cuttery Prices in 2022
      • HOLIDAY HAIR PRICES
      • JCPenney Salon Prices in 2022
      • REGIS SALON PRICES
      • Supercuts Prices in 2022
    • TANNING
      • Beach Bum Tanning Prices in 2022
      • Palm Beach Tanning Prices in 2022
      • Sun Tan City Prices in 2022
    • NAIL SALONS
      • HAPPY NAILS PRICES
      • HOLLYWOOD NAILS PRICES
      • REGAL NAILS PRICES
    • WAXING
      • BRAZILIAN WAX PRICES
  • HOURS & LOCATION
    • FITNESS
      • A – F
        • 24 HOUR FITNESS HOURS
        • ANYTIME FITNESS HOURS
        • Crunch Gym Hours
        • CURVES HOURS AND LOCATIONS
        • EQUINOX HOURS AND LOCATIONS
        • FITNESS 19 HOURS
        • Fitness Connection Hours and Location
      • G – Z
        • What Time Does Gold Gym Close ? | Gold Gym Hours
        • GOODLIFE HOURS
        • LA FITNESS HOURS
        • Lifetime Hours and Location
        • MASSAGE ENVY HOURS
        • NEW YORK SPORTS CLUB HOURS AND LOCATION
        • PLANET FITNESS HOURS
        • POWERHOUSE GYM HOURS
        • SNAP FITNESS HOURS
        • UFC GYM HOURS
        • YMCA Hours And Pool Hours in 2022
    • SALONS
      • A – G
        • BEACH BUM TANNING HOURS
        • Cost Cutters Hours
        • FAMOUS HAIR HOURS
        • What Time Does Fantastic Sams Open – Close ?
        • FIRST CHOICE HOURS
        • GREAT CLIPS
      • H – Z
        • Haircuttery Hours
        • HAPPY NAILS HOURS
        • HOLIDAY HAIR HOURS
        • HOLLYWOOD NAILS HOURS
        • PALM BEACH TANNING HOURS
        • REGIS SALON HOURS
        • SUN TAN HOURS
        • SUPERCUTS HOURS
  • EQUIPMENT
    • BEST LOW BUDGET TREADMILLS
    • Best Treadmill Prices in 2022
    • Best Treadmill Prices in 2022
    • BEST MANUAL TREADMILL FOR HOME WITH PRICES
  • About Us

Carb Cycling – Does It Work for Weight Loss?

January 20, 2019 by Fitness Membership Prices Team

Athletes have used carb cycling for years to lose weight with success. It involves alternating your diet between high-carb and low-carb days, so you create an anabolic environment conducive to muscle growth when you need it and starve your fat stores of glucose on days when you need less fuel. 

Carb cycling does not have to be complicated. If you find meal planning to be stressful, have a registered dietician create your meal plans for you. If you find cooking tedious, cook your meals in bulk so you only have to cook once or twice per week. Whatever you need to do to be successful, enjoy the benefits of lifelong, sustainable weight loss and maintenance while feeling better physically and emotionally.


What Is Carb Cycling?

Carb cycling is a weight loss strategy that involves alternating days of eating high carbs and low carbs. The most popular school of thought involves fat intake increasing on low-carb days, the argument being that fat keeps you fuller than protein. Another school of thought argues that you should keep your protein and fat intake steady day to day, only cutting your carbohydrates and consuming fewer calories on low-carb days. 

What to Eat

bowl full with fruits and cereals

It is essential to get plenty of high quality nutrients in your diet even if you are on a low-carb day. To do this, choose quality slow carbs rich in fiber and other nutrients. Such foods include sweet potatoes, brown rice, quinoa, low-sugar berries such as blackberries, strawberries and blueberries, plantains, carrots and roasted butternut squash.

Meal Plans

writing on the notebook

Oatmeal is great for low-carb days because it provides your body with adequate fiber and nutrients to keep you satiated for a minimum of four hours thanks to its beta-glucan. Start your day with half a cup of old-fashioned oats cooked with a cup of whole milk and a side of low-carb fruit like an avocado. For lunch, have a spinach salad with lots of grilled poultry, cheese and a balsamic vinegarette. If you prefer to eat most of your carbs at night, skip the strawberries. For dinner, have four to six ounces of grilled chicken breast, 1.5 cups of roasted or grilled asparagus, and a cup of butternut squash or zucchini. If possible, buy fresh, local, seasonal organic produce from your local farmer's market. Your total calorie count without snacks will be around 1,011 for the day.

On a high-carb day, enjoy a whole-wheat English muffin with all-natural peanut butter and a banana for breakfast. For lunch, have a large whole-wheat tortilla stuffed with tomatoes, Vidalia onions, an ounce of grated cheese, fresh salsa and lettuce. Pair this with a high-carb fruit such as grapes or half of a mango. For dinner, indulge in an 8-inch whole-wheat pizza loaded with veggies such as bell peppers, mushrooms and olives. You can also pair tge pizza with two tablespoons of hummus, some carrots, and celery. Your total calorie count will be around 1,428 for the day.

Warnings

woman eating pizza

Do not develop a transactional relationship with food and exercise. For example, do not run 43 minutes because you ate two slices of a large pizza. This can lead to the development of eating disorders such as bulimia nervosa where people binge on food and then purge the calories from their bodies through excessive exercise. Do not be surprised if you see a temporary weight gain the day after your high-carb day. Your body stores three to four grams of water for every gram of carbohydrates. Furthermore, vigorous exercise such as lifting heavy weights causes your muscles to store extra water as they repair themselves after the workout.

Considerations

using tape measure with a bowl of fruit and vege at the side

Listen to your body. If you measure your macros, including your carbs, and you begin to feel ill or experience symptoms of hypoglycemia, consume more carbs. Before starting any diet, speak to your general health practitioner. They may refer you to a registered dietician to work you through any special needs you may have. For the greatest chance of success, increase your protein intake during low-carb days. This will keep you fuller than only increasing your fat intake. Also, try to drink at least four ounces of water per hour. Many of us mistake dehydration for hunger pangs and binge on high-sodium snacks which help our bodies retain the water in our bodies.

Do not make low-carb days low calorie days as well, and do not equate high-carb days with high calorie days. We have enough going on in our lives between work, family, and maintaining a household — there is no need to juggle complicated calorie calculations as well. Determine how many calories you need to consume daily to lose weight at your desired rate based on your activity level, then stick to it.


The Benefits

There are many benefits to carb cycling. They include limitless energy on high-carb days and laser-sharp focus on low-carb days. Carb cycling promotes efficient fat burning, suppresses your appetite, and helps your body build muscle. 

Insulin Resistance

sugar in a container and an insulin reader at the side

Carb cycling results in a 22 percent decrease in insulin resistance. Low insulin resistance, or high insulin sensitivity, enhances fat loss because your body is able to consume stored energy more effectively. Reducing insulin resistance clears up many skin conditions including androgenetic alopecia, acanthosis nigricans, and acne. Researchers call Alzheimer's disease type 3 diabetes because higher insulin resistance leads to the development of Alzheimer's. Key causes of the disease, brought about by high insulin resistance, are oxidative stress and cognitive decline. Improving your insulin sensitivity also mitigates your risk of developing other diseases including type 2 diabetes, blood clot disorders, thyroid conditions, heart disease, and high blood pressure. Finally, decreasing your insulin resistance prevents you from experiencing mood or energy swings caused by sugar crashes.

Fuel

woman doing exercise

Low-carb diets are great for weight loss, but they are not the most sustainable solution for permanent weight loss. If you exercise or work a physically demanding job, your body may need more fuel on certain days. Benefits of carb cycling for weight loss while improving fitness include: 

  • Bolstering training intensity by replenishing glycogen stores
  • Temporarily spiking of insulin levels to preserve muscle tissue
  • Increasing hormones related to faster metabolism and muscle protein metabolism

High-carb days are essential for sustainability of the carb cycling diet. They allow you to cheat within your calorie limit so you do not feel restricted and are less likely to binge. If you want a calorie-laden slice of chocolate cake, compensate by eating healthier foods rich in fiber to keep you full and fuel your body. Do not compensate for your treats through extra exercise.


Does It Work for Weight Loss

Carb cycling does work for weight loss. For adults who are 19 and older, experts recommend that 45% to 65% of your calories should come from carbohydrates depending on your activity level. When cycling your carbohydrate intake for weight loss, aim to have 30% to 50% of your calories come from carbohydrates on low-carb days. If you are aiming for 1,500 calories per day, aim for 675 to 975 calories to come from carbohydrates on your high-carb days. Aim for 450 to 750 of your calories to come from carbohydrates on low-carb days. There are four calories per gram of carbohydrates, so aim to consume around 113 to 244 grams of carbohydrates on any given day.

There is no need to measure and calculate every gram of food you eat. This practice may not be sustainable for you. Instead, eliminate a couple servings of carbohydrates from your diet. For example, if you usually eat a turkey club wrap on for lunch on Fridays, replace this meal with a turkey and cheese spinach salad with tomato.

Measuring Macros

measuring a bread

If you struggle with portion control, measure your food while you get used to appropriate portion sizes. If you exercise vigorously four days a week and rest three days a week, prepare your food in bulk ahead of time. Make three servings of oatmeal for your three low-carb days. Make 1.5 cups of brown rice and portion it out into three separate containers. Package five ounces of lean fish or poultry and one to two cups of vegetables in each of these containers so all you have to do in the mornings is grab your lunch and go. Use an app to help you with your math. If you eat out for lunch, certain apps can tell you what you should eat for dinner to successfully carb cycle. After 21 days of honestly tracking your food choices, your intentional choices will become habitual and eventually you will no longer need an app to track your macros.


Conclusion

Carb cycling is an excellent option for those looking to improve fitness or build muscle while simultaneously losing fat. Carb cycling involves eating more carbs on days your body needs more fuel and fewer carbs on days when your body needs less fuel. Carb cycling has been used by athletes, especially bodybuilders, for years because it works. Carb cycling includes all the benefits of the ketogenesis diet without the keto flu and unsustainability. Benefits include reducing the risk for diseases such as Alzheimer's and heart disease and other health conditions such as hypertension and hyperglycemia. The diet helps prevent mood swings and allows you to focus better. Furthermore, carb cycling promotes healthy metabolism and muscle protein metabolism. Remember, always consult your general health practitioner before significantly altering your diet. Listen to your body and seek advice from a registered dietician if you need help. Tracking your macros may be difficult at first, but once you grow accustomed to portion sizes, this new, sustainable lifestyle will become second nature to you.    

Filed Under: Health

Previous Post: « 7 Benefits Of Bone Broth
Next Post: Ten Natural Stress Relievers That Work »

Primary Sidebar

Recent Posts

  • Sports Clips Prices in 2022
  • # Dumbbell Deadlifts You Can Do At Home
  • Is It Good To Adopt A Raw Food Diet?
  • Hiit Running Workout Program To Improve Your Running
  • Squat Challenge: Transform Your Butt Today

Copyright © 2023 · FitnessMembershipPrices
About | Contact Us | Privacy Policy
ALL OF THE INFORMATION WHICH HAS BEEN COLLECTED BY WWW.FITNESSMEMBERSHIPPRICES.COM HAS BEEN DONE SO WITH THE BEST INTENT OF ACCURACY. PRICES, TIMES AND SELECTIONS OFFERED ON THIS WEBSITE MAY VARY BY LOCATION MAY BEST BE USED AS A GUIDE. FURTHERMORE, WWW.FITNESSMEMBERSHIPPRICES.COM DOES NOT CLAIM AFFILIATIONS WITH ANY OF THE COMPANIES THAT ARE MENTIONED ON THIS WEBSITE.

This website uses cookies to ensure you get the best experience on our website. Learn more.