Ultimate Weight Loss Rx

The Carb Cycling Diet – The Best Weight Loss Diet

Don’t Follow My Carb Cycling Diet If You Never Want To Lose Weight Eating Ice Cream, Pizza Or French Fries

YES, a carb cycling diet let’s you cheat on your low carb diet to lose weight faster! NO, you don’t have to give up every high carb food for the rest of your life to lose weight on a low carb diet!

A Carb Cycling Diet Defined

  1. Eat a maximum of 30 grams of carbs per day not counting grams from fiber for 5-6 days straight. Have no alcohol or foods containing sugar alcohols at this time. Think Atkins Induction.
  2. For 1 to 2 days, get 40% to 60% of your calories from carbs. Have your pizza, ice cream, or high carb fix at this time, but shoot for fat burning foods like whole grains, beans, and fresh fruit for the most part.

What Are The Advantages To Following A Carb Cycling Diet Over A Regular Low Carb Diet

Simply, that you can eat carbs periodically and lose weight faster than when following a traditional low carb diet. Your cravings for carbs remain low since you’ll be eating them. Just knowing you’ll get a break helps you follow the low carb portion of the diet even better. You can live a life of perpetual satisfaction with your food and lose all the weight you want because you can take a break from your low carb diet every week!

Is never eating a high carb food ever again really realistic?

I am a die-hard low carber who follows a carb cycling diet by eating fewer than 30 grams of carbs Monday through Friday. However, on Saturday or Sunday, I will have gelato, chocolate truffles, pizza, peanut butter and jelly sandwiches, potatoes or whatever else I want. If I didn’t cycle my carbs, my cravings for them would go through the roof, and sooner or later, I would act on those cravings in a destructive way. That is pointless, especially since ingesting carbs periodically when following a low carb diet can speed up your weight loss. I have done this for nearly a decade now; and I have 8% body fat. Click below to hear an interview I did on my carb cycling diet.

And remember, I was an overweight type 2 diabetic who got off all his meds, dropped 80 pounds of fat, and gained over 20 pounds of muscle by following a carb cycling diet. If a carb cycling diet works for me, it’s going to work for you as well!

Who Is A Carb Cycling Diet For?

A carb cycling diet is great for regular folks, obese Individuals, and of course diabetics to lose weight despite family commitments, busy schedules, and tight budgets. A carb cycling diet is very easy to follow. If you can follow a low carb diet for 5 days, you can lose weight by eating pizza on the sixth.

The theme behind my success is “planned imperfection.” Because let’s face it. You are never going to be able to follow any style of eating perfectly for the rest of your life, and low carb diets are no different. What happens when you’re surrounded by food at Thanksgiving, or you want to have a slice of cake for your birthday? You might as well learn to build the “diet mistakes” into your lifestyle and better still, have your weight loss benefit from them. That is the specialty of a carb cycling diet.

A Brief Explanation On The Science Behind Why The Carb Cycling Diet Works

When you cut carbs, your natural storage space for them (muscle and liver glycogen) gets depleted. This happens in as little as 3 days. When you eat carbs, you fill those stores back up. If you eat too many carbs, the excess carbs eaten are stored as fat. However, “too many carbs” is way more than 30 grams. You have some room to eat bread, potatoes, or even ice cream and satisfy any cravings you’ve built up from months and months of denying yourself. The trick is to know how many carbs is too many for you. More on that below.

How To Accelerate Fat Loss By Moving From A Low Carb Diet To A Carb Cycling Diet

This bears repeating: to follow a carb cycling diet properly, for 5 to 6 days straight, follow an Atkins Induction kind of eating plan. Then for 1 to 2 days max, carb load Schedule it on the weekends or a week day special occasion like Thanksgiving.

  1. Know how many calories you need to eat to lose weight. If you don’t know, use my free calorie calculator.
  2. Experiment by eating 25% of your calories from carbs. That’s the number of calories you need to eat in a day from Step 1 times 0.25 and then divided by 4. Eat that many carbs on each break day. If you tolerate that well and are still losing weight, try going higher. Some genetically gifted folks may be able to handle 60% of their diet from carbs, but anyone who needs a low carb diet to lose weight will probably find 40% of their calories from carbs to be “the sweet spot.”
  3. Allow at least 5 days between low carb break days. Ideally, your low carb break day should fall on the weekend or a special day like a birthday or holiday.
  4. Do not take a low carb break for more than 2 days at a time. If you are really overweight, you should shoot for a one day break for everyday 6 days on a low carb diet.
  5. Eat 30 or fewer carbs during the low carb days.  20 or fewer would be better. Fiber does not count as a carb, but sugar alcohols like sorbitol and maltitol do. Save these Frankenstein carbs for the break!
  6. Save all alcohol for the carb break. You are trying to accelerate fat loss during the low carb time, and alcohol will (even red wine) will just slow your metabolism down.
  7. Not every meal during the low carb break has to be high in carbs. If you want to save your carbs for breakfast and dinner, but have chicken or eggs in between, that is perfectly fine.
  8. Have one indulgence each high carb day. For the rest of the time, stick to the carbs among the best fat burning foods.

What To Expect Once The Carb-Load Portion Of The Carb Cycling Diet Ends

You will have gained water weight – count on it. 2 to 5 pounds of water weight is the norm. It is an inevitable and temporary consequence of eating carbs since every gram of carbohydrate stored as glycogen in your muscles will add 3 to 5 grams of water with it. You will have dumped out all of the water weight after 2 to 3 days of having gone back to cutting out carbs.

For this reason, track your weight loss by comparing your weight to what it was 7 days ago, clothes off, after having gone potty. Your lowest weight will typically be the day before you carb load or the morning of. So long as that weight is lower than it was 7 days ago, you are losing.

Signs You’ve Eaten Too Many Carbs During The Carb Loading Portion Of The Carb Cycling Diet

  1. Feeling tired
  2. Water retention, puffiness
  3. Irritability
  4. Gaining 5 pounds of water overnight after one day of carb loading (this is particularly true if you know you went way over getting 25% of your calories from carbs, or overate well beyond your caloric limit).

If You Are Not Losing Enough Weight On A Carb Cycling Diet, You Are Making One Or More Of These Four Mistakes

  1. You are eating too many calories. Follow the rule of 25%. Don’t increase calories beyond 25% of your regular intake on these high carb days.
  2. You are eating too many carbs. The rule of 25% again applies. Start the carb-load by getting 25% of your calories from carbs. You may be able to get as high as 50%, but start with 25%. See how your cravings and weight loss go. If your cravings are low and you are losing weight, you can try eating above 25%. If not, you know that 25% of your calories from carbs is your limit. As a diabetic who easily gains weight on high carb diets, my limit is about 40%.
  3. You are eating too many junkie carbs. Soda and snack foods with high fructose corn syrup will end your carb-load faster than grains and potatoes. The difference is that fructose will be stored as liver glycogen, which is a smaller storage space and less likely to deplete. As a result, once liver glycogen fills up, you start gaining fat from carbs. Again, your own mileage will vary, but if this describes you, have your ice cream, cookies, or doughnut fix, and then stick to starches.
  4. Your break is lasting too long. Carb load for 2 days tops, not 3. Ideally, carb load starting the morning of day 1, and ending the evening of day 2. Spending too much time out of your low carb period is asking for trouble.

With A Carb Cycling Diet, You Never Have To Give Any Food Up

Carbs are NOT the enemy.  Like I said before, trying to follow an ultra-low carb diet for the rest of your life is extremely unrealistic. If you didn’t miss carbs, there would be no market for low carb ice cream, pasta, and various other products.

The ultimate purpose of the carb-load is to give your carb cravings an outlet so you can follow a low carb diet for the long term. The chances are if you gravitated to that style of eating in the first place, it was because you need it to lose weight, just keep a normal weight, and/or control blood sugar. With the carb-loads, you have a way to control the urges that will inevitably arise. Your only obstacle to continuing to lose weight given this new found freedom is in not over doing it. For more on that very topic, check out my, buy my BOOK or JOIN MY CLUB.

Benefits of membership include:

  • Make cheating a part of your diet to lose weight faster via the carb cycling diet and other tricks
  • Learn to indulge emotional eating without it hurting you
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  • Get real world weight loss advice
  • Access delicious, slimming meals and plans
  • Stop stress from derailing your diet
  • Learn to get fit the right way in half the time
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You can also ask me questions at Info@UltimateWeightLossRx.com.

Now, how does your standard low carb diet stack up to my carb cycling diet? If after reading the above, you feel like you’ve been living the low carb lifestyle the hard way, chances are, you’re right.

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