Today we’re going to dive into the world of Carb Cycling. Specifically, this guide is your ticket to understanding what carb cycling is all about, how it can play nicely with intermittent fasting, and even what to watch out for when you give it a spin.

So grab your favorite beverage, sit back and relax, and read all about it. Are you ready?  Then, let’s go!



What Exactly Is Carb Cycling

Carb cycling is essentially about increasing your consumption of healthy carbohydrates, typically ranging from 75 to 150 grams per day, while temporarily reducing your intake of healthy fats for a few days within the week.

During high-carb days, people increase their carbohydrate intake, typically consuming a higher percentage of calories from carbohydrates. This provides the body with readily available energy for physical activities and replenishes glycogen stores.

On low-carb days, carb intake is reduced, forcing the body to rely on stored fat for energy. This phase encourages fat burning and can contribute to weight loss.

The frequency and duration of high and low-carb phases can vary based on personal preferences and fitness goals. Some may cycle carbohydrates daily, while others may do it on a weekly or monthly basis.


Signs Your Body Needs More Carbs

If you’re doing intermittent fasting and it’s just not working for you, increasing the amount of carbs you eat may be just what you need. Now I know carbs have gotten a bad rap but your body actually needs carbs for energy.  Carbs are not your enemy.

Your body needs the right amount of carbs to function optimally, especially when you’re doing any kind of fasting.

If you experience any of the following symptoms, think about increasing your carbohydrate intake:

  1. Heightened restlessness or anxiety.
  2. Noticeable changes in your menstrual cycle length or PMS symptoms.
  3. Difficulty falling asleep or unwinding at night.
  4. Increased irritability and frustration.
  5. Heart palpitations or a racing heart.
  6. Persistent feelings of hunger and dissatisfaction — like you’re hungry constantly. .
  7. Worsening thyroid symptoms, particularly fatigue.

These are your body’s not so subtle way of telling you to eat more carbs!


The Benefits Of Carb Cycling

So what exactly are the benefits of carb cycling?  Check these out:

1. Enhanced Metabolism: Carb cycling involves alternating between high and low carbohydrate intake days, which can stimulate your metabolism, potentially leading to more efficient calorie burning.

2. Effective Fat Loss: By manipulating carbohydrate intake, carb cycling encourages your body to use stored fat for energy on low-carb days while preserving muscle mass on high-carb days. This can aid in fat loss.

3. Hormone Regulation: Carb cycling can help regulate insulin levels, which is especially beneficial for individuals with insulin sensitivity issues. Stable insulin levels can control appetite and reduce cravings.

4. Improved Athletic Performance: Athletes and fitness enthusiasts often find that it provides the necessary energy for intense workouts on high-carb days, while low-carb days can improve fat utilization and endurance.

5. Better Satiety: High-carb days in carb cycling plans can help you feel fuller and more satisfied, reducing the likelihood of overeating or snacking.

6. Flexibility: Carb cycling offers flexibility in your dietary choices, making it easier to adapt to various lifestyles and preferences while still achieving your nutritional goals.

7. Blood Sugar Control: This approach may contribute to stable blood sugar levels, lowering the risk of insulin resistance and type 2 diabetes.

8. Social Enjoyment: It allows room for occasional indulgences without compromising your overall progress, making it more sustainable in social situations.

9. Sustainable Lifestyle: Unlike extreme diets, carb cycling can be maintained as a long-term dietary plan, promoting sustainable results.

In summary, carb cycling is a dietary strategy that offers potential benefits such as improved metabolism, effective fat loss, and better control over hormones and blood sugar levels. It can also accommodate different lifestyles and preferences, making it a flexible option for those seeking a balanced approach to nutrition.


The Drawbacks of Carb Cycling

As with everything, carb cycling does have its downside.  So let’s take a look a the flip side of the carb cycling coin.

1. Complexity and Planning: Carb cycling demands careful planning. You need to track your carb intake, determine high and low-carb days, and calculate your macros diligently. For those with a busy schedule, this can become a logistical challenge.

2. Potential Mood Swings: The fluctuations in carb intake can affect your mood. On low-carb days, you may experience irritability, mood swings, or low energy levels. This can impact your day-to-day life and relationships.

3. Social Limitations: Dining out or attending social events can be tricky when you’re strictly adhering to carb cycling. It may limit your choices and make it challenging to enjoy meals with friends and family.

4. Energy Levels: While carb cycling can boost energy levels on high-carb days, it can leave you feeling drained on low-carb days. This energy rollercoaster may not suit everyone’s lifestyle.

5. Initial Adaptation: Your body needs time to adjust to carb cycling. During this adaptation period, you might feel sluggish or experience brain fog, which can be uncomfortable.

6. Potential Nutrient Gaps: Cutting certain food groups on low-carb days can lead to nutrient gaps in your diet. You need to ensure you’re still getting essential vitamins and minerals from other sources.

7. Not Suitable for Everyone: It may not be suitable for individuals with specific medical conditions, such as diabetes or eating disorders. It’s essential to consult a healthcare professional before adopting this approach.

8. Compliance Challenges: Sticking to a carb cycling plan requires discipline. If you struggle with consistency, it might not be the best fit for your lifestyle.

9. Weight Regain: When transitioning off a carb cycling plan, some individuals may experience weight regain if they return to their previous eating habits without careful monitoring.

10. Lack of Long-Term Data: While carb cycling has gained popularity, there’s limited long-term research on its effects. The potential impact on health over extended periods is still a subject of ongoing study.

It’s essential to weigh these drawbacks against the potential advantages and consider whether carb cycling aligns with your goals and lifestyle. As with any significant dietary change, consulting a healthcare professional like a registered dietitian is advisable to make an informed decision that suits your individual needs.




  1. Is carb cycling suitable for everyone?
    • Carb cycling may not be appropriate for folks with certain medical conditions, such as diabetes or eating disorders. It’s essential to consult with a healthcare professional before starting a carb cycling program to determine if it aligns with your health and dietary needs.
  2. How do I determine the right carb cycling plan for me?
    • The ideal carb cycling plan depends on your goals, activity level, and preferences. Some prefer daily cycling, while others opt for weekly or monthly cycles. Consult with a registered dietitian who can tailor a plan to your specific needs.
  3. Can I still enjoy my favorite foods while carb cycling?
    • Yes, flexibility is one of the advantages of carb cycling. Many plans allow for occasional indulgences, especially on high-carb days. However, it’s crucial to strike a balance between enjoying treats and adhering to the overall structure of your carb cycling program to achieve your desired results.
  4. Do I need to count calories and track macros while carb cycling?
    • Counting calories and tracking macros can be beneficial for precision, but it’s not always necessary. Some carb cycling plans focus more on carb manipulation than calorie counting. It ultimately depends on your personal preference and goals.
  5. How long should I follow a carb cycling program to see results?
    • The timeframe for seeing results with carb cycling varies from person to person. Some folks may notice changes within a few weeks, while others may take longer. Consistency and adherence to the plan, along with other factors like exercise and overall diet, play a significant role in achieving your personal goals.



So let’s wrap up our journey into the world of carb cycling.

It offers a slew of potential advantages. From the metabolism-boosting effects of alternating between high and low-carb days to the promise of shedding fat while preserving precious muscle, it’s an appealing option.

Let’s not forget its influence on hormonal harmony. Regulating insulin levels can be a game-changer for those battling persistent cravings or mood swings. Plus, athletes and fitness aficionados often find their performance ascending new heights with carb cycling. Satiety is another feather in its cap. High-carb days leave you feeling satisfied, sparing you from the persistent hunger pangs.

But it’s not without its challenges.  It demands a good amount of planning and tracking plus limiting your dining choices when you’d rather be enjoying meals with friends and family.

Mood swings, energy fluctuations, and the adaptation period are hurdles to be reckoned with. Those initial days can feel like a foggy maze, but remember, it’s a phase.

And then there’s the importance of maintaining a balanced diet to avoid nutrient gaps, especially on low-carb days. This requires dedication and planning.

Carb cycling isn’t for everyone. Those with specific medical conditions or who struggle with consistency may find it less accommodating. And while it offers short-term success, the long-term impact is still being studied.

It’s not a universal solution or a magical potion. It’s a tool, one that can yield results when wielded wisely. Keep your goals in mind, consult with your dietitian and physician if needed.

Just remember, the key to success lies not only in the cycle of carbs but also in your dedication and commitment to your well-being.  If you found this article helpful, please share if with others who might need this info. They’ll love you for it!

***Disclaimer: This post is for informational purposes only and should not be construed as medical advice***




  • Susan Taylor, RDN LD

    Meet Susan, registered dietitian / nutritionist and fellow autoimmune warrior who is dedicated to helping women with autoimmune disease get their groove back. With the right diet and lifestyle changes, Susan empowers her clients to take control of their health and feel their best. When she's not busy saving the world you can find Susan strolling along the beach, jet-setting to new destinations, and soaking up quality time with family & friends.

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