What is Carb Cycling? (& How it Helps With Weight Loss)

Let’s talk about an amazing strategy that can help you see results and achieve your health goals all while in perimenopause or menopause.

Yes, you read that right.

You CAN lose belly fat and feel amazing during menopause with this one thing.

It’s called Carb Cycling...

Carb cycling is a powerful approach to add to your health & fitness routine that alternates between high-carb and low-carb days, giving your body the carbohydrate fuel it needs on intense training days while promoting fat burning on HIIT days when you cut your carb intake back.

It’s a game-changer when it comes to boosting your metabolism in your 40’s and beyond, especially for women in perimenopause and menopause.

But before diving deeper into the topic, let’s bring attention to one myth: Carbs are not your enemy. In fact, they’re a necessary part of a healthy diet, as they help fuel your brain and your body—especially when trying to power through muscle-building workouts.

Before we dive in, Carb Cycling is not Keto. Keto is a very low intake of carbs, moderate in protein, and high in fat, with the goal of burning fat for fuel (that’s when you’re in ketosis) for extended periods of time. Carb cycling is higher in carbs and doesn’t involve the same high fat intake.

As women hit perimenopause and menopause, a healthy amount of carbohydrates fuel our bodies to go through the hormonal transitions we experience. Coupled with carb cycling and exercise, a healthy mix of carbs, fat and protein (Macros) fuel our bodies to become fat-burning machines.

But how does it work?

While there are a lot of different carb-cycling regimes out there, I’m going to give you some basic tips on how to easily incorporate it into your fitness routine.

If you’re a part of the FASTer Way Community with me, you’ll see that I encourage my clients to have 5 days of regular carb days (depending on your lifestyle, exercise routine and activity levels) along with two back-to-back low-carb days where your exercise levels may be little to none (off days).

This allows your body to get the fuel it needs during your workout days and burn through your glucose storage (carbs), and allows your body turns to fat for energy on resting days. The goal is to keep your protein intake the same, while adjusting your carb or fat in-take depending on your carb cycling.

On Regular Macro Days or days where you will have more activity or intense workouts, your diet should look something like this:

1. Protein: 30-40%

2. Carbs: 40-45%

3. Fat: 10-25%

On Low Carb Days or days where you will be less active, your diet should look something like this:

1. Protein: 40-45%

2. Carbs: 10-25%

3. Fat: 30-40%

For example, let’s use my client Kristi:

On her Regular Macro Days, she should be getting approximately 90g of protein, 40g of fat, and 120g of carbs, while on her Low Carb Days, she should be still getting 90g of protein, while upping her fat in take to 72g and lowering her carb intake to 50g.

What carbs actually make the cut?

The key to carb cycling is swapping out simple, refined carbohydrates for nutritious complex carbs like veggies, legumes, and whole grains. Incorporating healthy carbs with fiber also keeps your digestive track clean and regulates your blood sugar.

Here are some of my favorite healthy carbohydrates you can start to incorporate into your diet:

1. Brown Rice

2. Quinoa

3. Beans & Legumes: Black Beans, Kidney Beans, Chick Peas, Lentils

4. Oatmeal or Rolled Oats

5. Barley

6. Pineapple

7. Grapes

8. Mango

9. Dates

10. Apples

11. Bananas

12. Canteloupe

13. Oranges

14. Berries: Black Berries & Blueberries

15. Broccoli

16. Cauliflower

17. Sweet Potato

18. Peas

The best rule of thumb I stick to: always go for healthy, whole food, natural carbohydrates over manmade carbohydrates. If it came from the earth, it’s a go. If it was manufactured in a facility, I’m skipping it.

So why should you try it?

Because it can help with….

1. Regulating your hormones

2. Improving insulin sensitivity

3. Supporting weight loss efforts

And so much more. Who doesn’t want that?!

It seriously is amazing for those of you going through menopause or in perimenopause. I cannot recommend it enough. This is just one of many strategies we use when we work together.

Clients have told me that it has…

1. Provided mental clarity

2. Reduced their cravings

3. Gives them energy to power through their workouts

So, ladies, are you ready to take on this carb cycling adventure? Drop me a comment below and tell me what tips and tricks I can share with you about carb cycling and how to achieve the best results.

xo, holly