Look For The Body
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The simplest and my favorite way to cycle carbs is by doing so based on types of foods.
On high-carb days, eat meals that contain oats, rice, whole-grain pasta, sweet potatoes, and quinoa, and make sure to include fruits and vegetables with each meal. Then on low-carb days, abstain from those types of carbs, opting for beans, fruits, and vegetables as your primary carbohydrate sources.
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This makes it easy to modulate the carbohydrates and calories of your diet since carbohydrate-based foods like oats, rice, whole grain pasta, sweet potatoes, and quinoa are innately more carb- and calorie-dense than fruits or vegetables. For example, 1 cup brown rice contains calories and 43 grams of carbs, while 1 cup raspberries has only 64 calories and 15g carbohydrates and 1 cup cooked spinach has 41 calories and 7g carbohydrates.
The volume of the foods is the same—a cup—but the calorie and carbohydrate contents are very different.
Regardless of the day, you should have protein eggs, chicken, fish, tofu, etc at every meal. Your weekly schedule might look like this:.
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