Hi, I am on Carb Cycling

If you follow me on IG, you might have seen that in August, I started carb cycling. I wanted to give you a detailed update on what I’m eating during this phase and how it’s going overall.

I decided to start carb cycling because I was stuck at the same weight for ages and wanted to achieve my fitness goals.

For now, my plan is to follow this nutrition plan for a few months, and then I will evaluate whether to go back to keto/low-carb.

Notice: Even if I can eat carbs now, I focus mostly on sugar-free and high-protein goodies and I will keep the blog updated on keto news.

What is Carb Cycling?

Carb cycling is a dietary strategy that alternates between low-carb and high-carb days, weeks, or months.

Carb cycling supports metabolic flexibility, muscle gains, fat loss, enhanced performance, and increased insulin sensitivity.

This is a great approach if you are getting tired of following keto in the long run.

My Carb Cycling

Initially, I tried alternating between keto and high-carb days, but I found it difficult to organize my groceries and meal prep, so I decided to stick with a few months of higher carbs instead.
Following the same regimen for a while is easier for me.

After years of keto, switching to a different diet felt intimidating, so I decided to use the MyFitnessPal app to carefully track my calories and macros. I’m glad I did because the app has been very helpful.

After inputting some basic information (age, height, activity level), it calculated my daily intake at around 1,500 calories. I decided to follow the suggested macros: 50% carbs, 30% fat, and 20% protein.

I have to say, I love it. Many people follow these macros because they provide a good balance and support progress. Plus, I can eat anything in moderation.

What I Eat During Carb Cycling

Every day, I track my food intake carefully to meet my macros (50% carbs, 30% fat, 20% protein) and stay within 1,500 calories.
Note: When I exercise, the MyFitnessPal app adds bonus calories, so I can eat more—which I love.
So, depending on the day, I eat between 1500 and 2000 calories per day.
Dieting doesn’t mean starving!

I still low-carb meal prep for most of my week, adding carbs as a final touch.
Below are a few examples of my meals:

Pre-workout

If I feel hungry before the gym, I’ll have a banana, but only if I know I need extra energy (like on leg day).

After Gym
Protein shake

Breakfast
Most days, I skip breakfast or have just a protein shake and a coffee with low-fat cream. Some days, especially after leg day, I treat myself to a more substantial breakfast, usually one of the following:

• Banana, oatmeal, and almond milk with walnuts
• Greek Yogurt with berries, granola, and peanut butter
• Banana with peanut butter
• Egg white omelet with a banana
• Kellogg’s Special K (30g), 80 ml almond milk, 50g blueberries, 15g almonds

Lunch

• 60-70g Basmati rice or 60-70g pasta
• 120g white fish, such as tuna, or chicken, or frittata
• Steamed broccoli, salad, or tomatoes
• 1 tablespoon of oil, sauce (Cardini is my favorite at the moment), low-fat yogurt sauce, or pesto

Afternoon Snack

Usually, one of these options, depending on my activity level:

• 100-150g Greek yogurt with berries and granola
• Kellogg’s Special K (30g), 80 ml almond milk, 50g berries, 15g almonds
• Protein bar
• Protein shake

Dinner

• 50-60 g Basmati rice, or flatbread or 100-150g sweet potatoes
• 120g meat or fish
• 1 tablespoon of oil or sauce
• Steamed veggies

After-Dinner Snack
Greek yogurt with berries
1 protein bar

1 month Carb Cycling Results

This first month was amazing! I am so happy I paid for the pro version of My Fitness Pal, because makes easy to track the food, and tracking has been a key part of my success.

Here are the results I’ve seen so far:

Weight Loss: I’ve lost over 2 kilos in a month! And that’s while eating plenty, allowing myself at least one free meal a week (sometimes two), and even treating myself a few times per week with things like chocolate, ice cream, or a cocktail.

Gym Gains: My energy at the gym has multiplied. I’m lifting more, hitting new personal records, and getting more reps—even with my upper body, which has always been my weakness.

Consistent Energy Levels: My energy levels have been consistently great, and I feel so much better throughout the day.

No More Hunger Pangs: The thing I feared most was the hunger pangs—the main reason I started keto in the first place. I only felt them twice at the beginning of carb cycling, but once I learned to understand my body and the food I needed daily, hunger hasn’t been an issue.

In Conclusion

After three years on keto, I never thought I’d enjoy a diet with 50% carbs. But I feel amazing, I’m finally losing weight again, and even though the progress is slow, it’s steady. The best part is that I’m enjoying life without the restrictions of keto.

I love this nutrition so much that I’m not sure if I’ll go back to keto. For now, I plan to stay with carb cycling for a few more months and then go back to keto.
I’m curious to see if something magic happens when switching back to keto from carbs.

But I’m in no rush. Time will tell. Let’s see what September brings!

Even if I can eat carbs now, I focus mostly on sugar-free and high-protein goodies and I will keep the blog updated on keto news.

Ciao!
Simona