{"id":25990,"date":"2021-07-30T01:00:28","date_gmt":"2021-07-30T05:00:28","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=25990"},"modified":"2024-06-12T11:59:33","modified_gmt":"2024-06-12T15:59:33","slug":"carb-cycling-meal-plan","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/carb-cycling-meal-plan\/","title":{"rendered":"Carb Cycling: A Daily Meal Plan to Get Started"},"content":{"rendered":"\r\n
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You know a no-carb diet<\/a> isn\u2019t up your alley, but you don\u2019t exactly want to fill up on a pre-race pasta feast every night either. No matter your health and fitness aspirations, carb cycling<\/a> might be a good middle ground. Although its roots are in the world of bodybuilding, trainers are turning to the nutrition strategy to help clients achieve their goals \u2014 whether they\u2019re trying to slim down<\/a> or build muscle \u2014 or both.<\/p>\r\n

\u201cEating healthy carbs on certain days keeps your metabolism revved up, and sticking to mostly protein and vegetables on days in between keeps insulin low enough that you can burn fat<\/a> without losing muscle,\u201d explains Shelby Starnes<\/a>, a competitive bodybuilder and carb cycling expert. \u201cIt\u2019s a routine that anyone can modify for their individual goals.\u201d If you\u2019re intrigued but don\u2019t know how to start, read on for tips about how to put together a weekly carb cycling menu.<\/p>\r\n

RELATED:<\/strong> Carb Cycling for Weight Loss: Does It Work?<\/a><\/p>\r\n

Find the Right Formula<\/b><\/h3>\r\n

The classic carb cycling schedule alternates between high- and low-carb days<\/a>, six times a week, saving the seventh day for reward meals. Depending on your health and fitness objectives, however, you might want to alter your setup for the week. For instance, to lose weight, you might aim for five low-carb days interspersed with two high-carb days, suggests Starnes. On the other hand, if gaining weight and adding muscle<\/a> is your goal, think about including four or even five high-carb days. \u201cJust make sure not to put all your high-carb days back-to-back,\u201d Starnes says. \u201cYou should space them evenly throughout the week.\u201d No matter your plan, be prepared to closely monitor your progress and consider adjusting your schedule to see what brings the best results for you.<\/p>\r\n

RELATED: 12 Brilliant Meal Prep Ideas to Free Up Your Time<\/a><\/p>\r\n

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What is a Good Carb Cycling Schedule?<\/h3>\r\n

A good carb cycling schedule depends on individual goals, such as weight loss, muscle gain, or maintenance.<\/p>\r\n

For Weight Loss:<\/h4>\r\n