A little bit about: Carb Cycling

In this next installment of the "A little bit about: Diet" series, I tackle carb cycling. I never knew much about this way of eating before, but after a little research, I realize that it makes a lot of sense. In fact, I may kickstart the year by trying this method out for a few weeks and see what happens. I've learned that my body responds well to a low-carb diet, so carb cycling may be just the push I need to up the fat loss ante!

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Carb cycling is just a fancy name for a method of eating that alternates between days of lower and higher carb intake. It's a good method if your goal is fat loss because it forces your body to dip into its fat reserves for energy due to the fact that the quickest source of energy--carbs--are reduced. With carb cycling, you still have enough energy for training and building muscle because lower-carb days are buffered with higher-carb days.

According to this article by the fabulous Jill Coleman of Jillfit.com and Metaboliceffect.com, carb cycling is "more of a hormonal strategy than a caloric one" because it manipulates the hormones that influence body composition like insulin, leptin, serotonin and cortisol. Alternating low-and-high-carb days helps our bodies maintain a sensitivity to insulin, which is key in order to enhance muscle building and limit the amount of calories stored as fat. Carb cycling also helps our bodies remain "leptin-sensitive." Leptin in the hormone that signals both hunger and satiety. A high-carb day following a couple of low-carb days will reset the metabolic clock, revving up a metabolism slowed by receding leptin levels.

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We've all experienced the short-lived "high" that comes from eating a particularly carb-heavy treat: that's because carbs boost production of serotonin, the "feel good" hormone. Carb cycling can be a very effective strategy because serotonin levels never diminish entirely: whenever they fall low enough to induce a carb craving, a higher-carb day resets the levels.

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Cortisol is a catabolizing hormone, which means that its purpose is to break down molecules to be used for fuel in various metabolic processes. Cortisol can be a friend or an enemy because it is as likely to catabolize muscle as it is fat: carb cycling can tip the scales in favor of cortisol acting as a fat-metabolizing hormone. Excess cortisol, brought on by a very low-carb diet, encourages muscle catabolism. Subsequent higher-carb days prevent cortisol from dipping low enough to consume muscle tissue. The net result is muscle maintenance and increased fat-burning potential! Win-win!

On a final note, carb cycling can be a very effective tool for folks who wish to lose fat. However, it may not be the best strategy for those with more than 5-15 lbs to lose, or for those who do not respond well to low-carb diets. It's also a pretty strict way to eat and (from what I've read) takes some practice and much trial and error to figure out what sequence of low-and-high-carb days works best for you. Regardless, I hope you enjoyed this post, and if you're curious, I encourage you to check out these additional resources for more information on carb cycling!

Have a great week, everyone!

http://jillfit.com/?s=%22carb+cycling%22

http://www.fitnessrxwomen.com/fat-loss/fat-loss-diets/jumpstart-meal-plan/

http://www.bodybuilding.com/fun/par30.htm

http://www.menshealth.com/best-life/carb-cycling