But does it really live up to its promises of promoting fat loss and managing blood sugar?

Top insights at a glance

What is carb cycling?

Carb cycling is an eating pattern that involves cycling between low-carb and high-carb days.

Rachael Ajmera, MS, RD

It’s rooted in the competitive weightlifting world.

Summary

What are the reasons to try it?

On low-carb days, the focus is shifted toproteinsand healthy fats to help support recovery.

Lauren Torrisi-Gorra, M.S., RD

You’re interested in eating for your menstrual cycle.

According to Cole, carb cycling might be especially beneficial for women.

You’re looking to lose fat or gain muscle.

You should adjust your daily carb goals to fit your daily calorie needs.

Focus on the bigger picture.

Don’t be afraid to experiment.

Loosen up the rules as needed.

Consult with a professional.

For this reason, we don’t endorse carb cycling as a weight loss or athletic performance tool.

Carb cycling is also far from the only way to lose fat or build muscle mass.

Similarly, ramping up yourprotein intakecan effectivelyincrease muscle growth15when combined withresistance training.

Just be sure to prioritizenutrient-dense carbsand continue toeat enough proteinandhealthy fatwhile you do.

FAQ

Is carb cycling good for women?

What is a good carb cycling schedule?

Can carb cycling work?

However, it’s a very restrictive regimen that doesn’t have much science behind it.

There are more flexible ways to lose fat and gain muscle based on your unique dietary needs.

Here are some ofthe best foods to eat before heading to the gymbased on your goals.