CARB Cycling Diet | Low Carb Diet | Quick Weight Loss Diet | Cyclical Ketogenic Diet | Anabolic Diet

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The carb cycling diet is one of my favorite diets because it is one of the fastest way to burn fat while retaining as much muscle as possible. Most people don’t know that carb cycling is actually a form of ketogenic dieting. The ketogenic diet is a diet that is lower in carbohydrates, which makes our body convert more dietary fat and body fat in to keytones in the liver. Which it then goes on to use for energy. Like I’ve said in many of my videos the human body prefers to use carbs as its primary source of energy. You’re body won’t produce too many keytones on a high carbohydrate diet, because your body won’t need extra energy from fat due to the fact that its getting its energy from the more preferred carbohydrates.

The only way for our body to use more fat for energy is by not having its preferred source there all the time. Eliminating carbs completely, however can have many drawbacks on our health and well being. Protein, carbs, and fats are all important and necessary for our body. So in comes the cyclical ketogenic diet aka carb cycling and also known originally as the anabolic Diet.

There are many different approaches to carb cycling, but the general idea is that At some points of the week you’re going to have a high amount of carbohydrates, and at other points of the week you’re going to have a low amount of carbohydrates. Setting up the high carb and low carb splits will vary from one plan to the next. Some people may have very small changes in the amount of carbs they have from day to day. An example of this would be to set up a low carb, medium carb, and high carb day. Let’s say 300 grams of carbs on high carb, 250 grams of carbs on your medium carb, and 200 grams of carbs on your no carb day. Another more advanced approach would be to do a High carb, low carb, and no carb day. The way that I like to set this kind of split up is by having a high amount of carbs on my high carb day, which for me would be somewhere around 400 grams, I would have one third or at the most half that amount for low carb day, and then try to get as close to 0 grams as possible on my no carb day and then repeat. An even more advanced approach would be to just cycle between high and no carb days. Or take it even a step further and do high, no, no. I don’t really recommend having any more than two no carb days in a row.

Make sure you don’t jump to any extreme carb restrictions. An example of this is doing a 800 calorie diet when you could lose weight and maintain a better body composition with a 1500 calorie diet. Jumping to an extreme will not help you lose weight faster, in fact it’ll probably backfire. Also in case you’re wondering what kind of food you can eat on your no carb day, some great options are fish, chicken breast, ground turkey, protein shakes, Steak occasionally, and you can also have healthy fat sources like avocados, coconut oil, olive oil. and fatty fish like Salmon. For carbs make sure you are eating good sources of carbs like oats, brown rice, and sweet potatoes and avoid the junk food carbs. You can incorporate one cheat meal on one high carb day in the week, but that’s it one cheat meal.

You may notice that your strength and energy levels may go down while dieting like this. In fact you may feel like straight up garbage in the beginning. Understand that a lot of people feel this way when creating any kind of a calorie deficit. You’re body will take a little while to adapt to using fat for energy instead of carbs. So the first 2 weeks can feel miserable. Give your body some time to adapt. A good idea is to plan your high carb days the day before a heavy lifting day, because this way you have stored glycogen available for your heavy lifts the next day.

If you have no idea how many carbs to have on each day, try using a calorie calculator to find your maintenance macros and then add at least 50 grams of carbs to get the number for your high carb day. I’ll include a calorie calculator in the description. Once you have your high carb number you should be able to figure out your low carb day. No carb day is obviously no carbs. After doing a carb cycling plan you may need to do some reverse dieting

  • I been doing this for the last 45days its unbelievable how good it work I'm a type1 diabetic so I never ate a lot of carbs so I can manage my glucose better but my high carb days I do 250carbs medium carb day I'm at 110 and low carbs usually try to stay at 0 or if my sugar drops I kinda have to have carbs to bring it up😩. how long can you carb cycling for until you platue or you can't platue of it? thanks for this video!!!

  • that's not what @freeleebananagirl says

  • how does regular exercise work into this? lets say every wednesday i do kick boxing for two hours which is very intensive. is that a high carb low carb or no carb day?

  • I guess weight loss products work differently for different people. I am fortunate enough to be one of the lucky ones that found the Weight Loss Green Store Tea to be extremely effective. I do watch what I eat in conjunction with drinking this, but it has allowed me to cut out my coffee intake. I get the same amount of energy with this as I did with coffee, which is a huge plus. And detoxing benefits are apparent 🙂 Highly recommend.

  • Thank you Max that was very helpful 👍

  • thanks for the info

  • I fit but I'm 13 yds old piz help to get a 6 or 4 pack I always dream about it please help me

  • CyC

    Max , Can You Do " How To Lose Face Fat " Please ?

  • i eat a plant-based diet and i'am trying to lose weight, i really never know what to eat as a low carb high protein meal.. of course there's tofu, or beans, etc.. but beans are carbs, aren't they? What do i do?

  • false. keto must be below 30 to 50 grams for 3 to 4 days to get to ketosis then have a high carb meal then repeat

  • carbs

  • Great video, +Gravity Training Zone who's your favorite DBZ character

  • Can I start carb cycling even if I have damaged my metabolism drastically through years of yo yo diets or do I have to fix my metabolic damaged first.

  • You're the best man! Very informative! You deserve many subscribers. Hands down nice presentation.

  • Just about everything you mention in this video is completely wrong in regard to a CKD and more specifically the Anabolic Diet. Have you read Dr. Pasquale's book at all? Doesn't seem as you have. If you are looking for correct information on a CKD or The Anabolic diet do yourself a favour and search: Lyle McDonald, Mauro Di Pasquale and Dan Duchaine

  • It's ketones…. not keytones…

  • superb bro…. the way u talk really motivates.. 🙂

  • Ur videos are goodbro,

  • what excercises best for hi carb and low carb days..thanks..and by the are now my fave channel for weigthloss and healthy lifestyle..very sensible!

  • I feel so motivated to loose weight now.thanks a lot 😀

  • Should you eat Carbs before or after a workout?

  • So after reading a few comments about it, I finally googled Tashiana Sethlin's website. You can find yourself losing weight during the first week, and complete the program in a Month 🙂

  • I anm not able to download the checklist which is down in the discription

  • thank u made It much easier to understand

  • Nice detailed explanation!!! Tnx

  • On a high carb day, do you go over maintenance calorie or maintain a deficit for fat loss?

  • Carb cycling is the only way a fattie can lose weight (because they simply too fat to excercise.) this video is correct. I am 44 years old all muscle and no fat, the crazy part is my diet is about uhh ide say 70% junk food 20% turkey or chicken and 10% veggies. Now this is all true so why aint i fat? Its because i carb cycle AND only eat junk food BEFORE i do ANYTHING. Thats the important part. You have to think of sugar as fuel for your body, (just dont use it for feul for your car) if you flood your body with sugar and dont know WHEN your going to do something, or just do nothing you get fat. End of story. Point is you you dont have to do anything to lose weight by carb cycling like this guy talks about, and the sad thing is im in good shape and tell fat ppl about carb cycling, and this was my last responce i got from my boss i say him with a blender. I ask him "whats with the blender?" he says "im trying to lose weight" so i tell him bout carb cycling, and this was his responce "oh, i dont want to take any pills to lose weightt" this happens alot its like fat ppl accually ENJOY being fat. (nobody ever listens to me)

  • My gaol is fat loss. I train 3 times a week with weights and 3 times doing HIIT (kickboxing) and have 1 rest day. Which days should be high, moderate and low on carbs?

  • I cant really do carb cycling as I cant easily assess to protein and healthy fat food in my college, to stay full i always load up with vege and a quater cup of white rice and eat oatmeal in the morning, so my carb intake are always around 100+

  • Hi there, have you thought about this kind of diet plan known as the Fenoboci Diet Plan? My work buddy says it helps people lost lots of weight. Is that possible? I also heard a lot of great review about this diet plan. Thoughts?

  • When you have a low carb day , do you have high fat that day ?