Carb cycling allows you to still eat carbs without adding body fat, and it helps you burn fat as fuel. Here’s fitness model and bodybuilder Brian DeCosta does it.
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| What Is Carb Cycling? |
Carb cycling means staggering the amount of carbohydrates you eat, so some days you eat more of them and some days you eat less. The idea is to get the benefits of carbs on some days, and the benefits of eating low carb on other days—the best of both worlds.

| How To Carb Cycle |
A simple way to cycle carbohydrates is to eat low carb for three days followed by two higher carb days. The low carb days will help with weight loss and insulin sensitivity. The high carb days aid in recovery, replenish glycogen, and support muscle growth.[1] Don’t count fibrous vegetables into your total carb count for the day. They are low in calories and carbs, are a good source of fiber, and won’t affect your carb cycling. Only count starchy complex carbs (like sweet potatoes).

Do keep a nutrition journal to chart progress. This takes the guesswork out of dieting, and you can use it to see how your body responded to certain tactics and make adjustments.

A lot of fat-loss plans involve cutting out carbohydrates. But carbs are good for you—they supply energy for your workouts, as well as providing ample fuel to be used throughout the day. Ingesting carbs also replenishes glucose and glycogen stores to prevent fatigue.

Carbs are not essential to the body, but they make dieting (and eating in general) a lot easier and more pleasurable. Eating carbs at the wrong times can, however, cause them to be stored as fat. Carb cycling is a way to enjoy this delicious macronutrient’s benefits without it leading to fat gain. You can even use this approach for weight loss.

| Brian Decosta |
Brian DeCosta is life changer; a thought provoker. His title says itness & Lifestyle consultant, which is just a fancy name for helping others envision a better version of themselves than they ever could on their own – then unapologetically holding them to that standard. An ex-9 to 5 corporate warrior, Brian has doubled down on blasting the social media airwaves with messages of positivity, wellness, personal development, and anything to awaken the sleeping many and spur them into action.

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