30 day low carb meal plan

Carb cycling is the foundation of what my husband, and I do every day and with every client. We know through years of experience with many different clients that carb cycling works, so I’m going to introduce you to the basics and the five different carb cycling plans—, , , and, and, our newest cycle.

First up, the carb cycling basics.

What is Carb Cycling?

Carb cycling is an eating plan with alternating high-carb and low-carb days. It’s that simple. It also has built-in reward days or reward meals (depending on the plan you’re following), so you can still eat your favorite foods on a regular basis. Sounds pretty much perfect, right? You can eat healthy foods, enjoy foods you love, and still lose weight.

While each plan has a different mix of high-carb and low-carb days, each day works basically the same:

• Eat five meals—no more, no less.
• Eat breakfast within 30 minutes of waking.
• Eat your remaining 4 meals—either high-carb or low-carb, depending on the plan you’re following—every 3 hours.
• Choose approved foods.
• Drink a gallon of water.

How does it work?

In order to lose weight, our bodies need the right combination of proteins, carbs, and healthy fats. Here’s why:

• builds and maintains muscles and these muscles burn calories like an inferno. Protein also breaks down more slowly than carbs and fat, which burns even more calories and helps you feel fuller longer.

• are the preferred fuel source for your muscles and organs, and they come in healthy versions (vegetables, fruits, grains, and legumes), and not-so-healthy versions (cakes, cookies, soda, doughnuts, candy, and many processed foods). Healthy carbs are also crucial for burning calories, and since they break down more slowly than those not-so-healthy carbs, they keep your blood sugar and energy levels steady, and they also keep your calorie-burning furnace hot so it burns more calories!

• Healthy fats (unsaturated fats) eaten in moderation help the development and function of your eyes and brain and help prevent heart disease, stroke, depression, and arthritis. Healthy fats also help keep your energy levels steady and keep you from feeling hungry.

So why do we alternate high-carb and low-carb days in carb cycling? On high-carb days you’re stocking your calorie-burning furnace so that on low-carb days your furnace burns fat, and lots of it! This pattern tricks your metabolism into burning a lot of calories, even on those low-carb days. It’s an amazing and well-proven process.

What are the benefits?

Carb cycling has many benefits:

• It fits any lifestyle.
• You’ll learn how to shed weight and body fat, and how to make smart lifestyle choices for the rest of your life. This puts YOU in control.
• You’ll feel better and have more energy.
• You’ll eat the foods you love.
• You’ll build lean, strong muscles.
• You’ll be empowered physically, mentally, emotionally, and spiritually.

I’ve only skimmed the surface of carb cycling, so learn more about our five carb cycling plans to find your ideal cycle, and let’s get cycling!