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Carb Cycling for Fat Loss

by (1186)
Updated October 21, 2014 at 3:38 AM
Created January 25, 2012 at 9:09 AM

I used to carb cycle before shows to get the last bits of fat off and help with energy during training. I generally did a 2 low 1 high approach, but was thinking about drawing that out more toward 5 low 2 high or 3:1.

Thoughts on this, and carb sources. I am not opposed to white rice for starch (PHD), but would like to limit fruits as I suspect some fructose intolerance.

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2765 · January 26, 2012 at 4:53 PM

-ings for my health led me to combine what I'd read by Dr. Kekwick, Dr. Atkins, Dr. Berardi, Dr. Cordain, Rob Wolfe, the Dr.s Eads, and my own research with my own clients (I had became a trainer and nutrition counselor by then)... and the fat and carbs together for one or two days (as recommended by DiPisquale in the original "Anabolic Diet" seems to work best for balancing testosterone with insulin to allow controlled muscle gains, strength gains, and minimal fat gains...or even fat loss, depending on the calories consumed total through the week.

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2765 · January 26, 2012 at 4:49 PM

-ting everything I ate based on endocrinology lessons in nursing school, and realized that it conflicted with what I'd been taught about nutrition and what I'd taught for the previous 20 years as an AHA instructor. Started eating in a manner that controlled my blood glucose the best, and suddenly I didn't need to take insulin shots anymore, my autoimmune disease (multiple sclerosis) started improving, and I was getting healthier (and wasn't a 300lb fatass in a wheelchair any longer either). More research, more reading, more experimentation on my own body with labs to make sure I was doing th

095ef76482234d3db444b77d7ed01c29
2765 · January 26, 2012 at 4:46 PM

PrimalDanny, you may be correct about that as far as the potential toxins. For me though, I choose to eat foods that have been processed as little as possible. IF I'm eating rice, and IF I have the option, I'll choose brown for that reason only. Ashley, as far as fat and carbs togehter? Well, I've been doing this for many years, since long before ever hearing of paleo or primal...and based on my own experiences and lab work (I was a walking heart attack or stroke according to my doc 8 or 9 years ago), high fat with moderate protein and lower carbs seems to be healthier. I started evalua

60af23519906aa54b742ffc17477c3d3
1186 · January 26, 2012 at 5:50 AM

Agreed on the white rice. The brown stuff bloats me like no other. I'm ok with berries or the occasional apple, I just don't want the bulk of carbs to go through my liver like that. I think I will probably do a 5:2 or 5:1.5 (nighttime back off the carbs). It's an old competing habit to lay off the starch at night. Why High Carb AND High Fat, Andy?

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20411 · January 25, 2012 at 2:01 PM

Correct. The white (polished) rice has fewer irritants. And less nutritional value, but if you want nutrition, eat meat and veg, not rice. White potatoes are a good alternative (peel them) as far as a starch source with pretty decent nutritional value. And, of course, sweet potatoes/yams are the paleo gold standard for carbs.

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5188 · January 25, 2012 at 1:54 PM

I think C(Paleo)W actually says white rice is better, because we don't want the stuff in brown rice.

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3 Answers

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6087 · January 25, 2012 at 1:45 PM

Cycle around workouts, a la Martin Berkhan.

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2765 · January 25, 2012 at 1:37 PM

Five low carb days with 1 or 2 high carb days, before your heaviest day in the gym works very well. I do from 24 to 36 hours of high carb / high fat and don't worry so much about my protein intake on those days. I've experimented with many different carb cyling diets and this one works best for me to stay in a fat burning metabolism and actually keep me in an anabolic state, allowing me to add lean mass, albeit more slowly than with a standard bodybuilding diet, but in a much more healthy manner according to my perfect lab results for the last eight years.

Best choices for high carb days are tubers and fruit. However if you don't want all the sugar from fruit, other "acceptable" although less than optimal choices are oats and rice, brown rice seems to be better than white because it's got a slower glycemic effect and of course hasn't been processed as much as white rice has.

095ef76482234d3db444b77d7ed01c29
2765 · January 26, 2012 at 4:53 PM

-ings for my health led me to combine what I'd read by Dr. Kekwick, Dr. Atkins, Dr. Berardi, Dr. Cordain, Rob Wolfe, the Dr.s Eads, and my own research with my own clients (I had became a trainer and nutrition counselor by then)... and the fat and carbs together for one or two days (as recommended by DiPisquale in the original "Anabolic Diet" seems to work best for balancing testosterone with insulin to allow controlled muscle gains, strength gains, and minimal fat gains...or even fat loss, depending on the calories consumed total through the week.

095ef76482234d3db444b77d7ed01c29
2765 · January 26, 2012 at 4:49 PM

-ting everything I ate based on endocrinology lessons in nursing school, and realized that it conflicted with what I'd been taught about nutrition and what I'd taught for the previous 20 years as an AHA instructor. Started eating in a manner that controlled my blood glucose the best, and suddenly I didn't need to take insulin shots anymore, my autoimmune disease (multiple sclerosis) started improving, and I was getting healthier (and wasn't a 300lb fatass in a wheelchair any longer either). More research, more reading, more experimentation on my own body with labs to make sure I was doing th

095ef76482234d3db444b77d7ed01c29
2765 · January 26, 2012 at 4:46 PM

PrimalDanny, you may be correct about that as far as the potential toxins. For me though, I choose to eat foods that have been processed as little as possible. IF I'm eating rice, and IF I have the option, I'll choose brown for that reason only. Ashley, as far as fat and carbs togehter? Well, I've been doing this for many years, since long before ever hearing of paleo or primal...and based on my own experiences and lab work (I was a walking heart attack or stroke according to my doc 8 or 9 years ago), high fat with moderate protein and lower carbs seems to be healthier. I started evalua

60af23519906aa54b742ffc17477c3d3
1186 · January 26, 2012 at 5:50 AM

Agreed on the white rice. The brown stuff bloats me like no other. I'm ok with berries or the occasional apple, I just don't want the bulk of carbs to go through my liver like that. I think I will probably do a 5:2 or 5:1.5 (nighttime back off the carbs). It's an old competing habit to lay off the starch at night. Why High Carb AND High Fat, Andy?

A968087cc1dd66d480749c02e4619ef4
20411 · January 25, 2012 at 2:01 PM

Correct. The white (polished) rice has fewer irritants. And less nutritional value, but if you want nutrition, eat meat and veg, not rice. White potatoes are a good alternative (peel them) as far as a starch source with pretty decent nutritional value. And, of course, sweet potatoes/yams are the paleo gold standard for carbs.

Ccacf7567273244733bc991af4ac42ed
5188 · January 25, 2012 at 1:54 PM

I think C(Paleo)W actually says white rice is better, because we don't want the stuff in brown rice.

Ccacf7567273244733bc991af4ac42ed
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5188 · January 25, 2012 at 12:57 PM

In that case, I'd suggest trying more low days and upcycling when you felt you needed it, perhaps try high weekends and low during the week, a 5:2. You could probably use rice, rather than fruit. Those are my thoughts, does that help?

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