In this article, we will discuss the famous carb cycling technique. What is Carb Cycling? 7 days Indian menu of carb cycling for weight loss. And how does carb cycling help to break the weight plateau during weight loss?
“It’s been a month and I am still weighing the same. None of the diet or exercise is working”. We hear this quite often. Ain’t this a very common problem we face with a long duration of following some diet? This situation is known as a plateau that we reach after we lose a certain amount of weight. No matter what you do, the weight will not budge. This is the time you need to adapt to smart and healthy eating accompanied by an appropriate exercise regime. Carb cycling is one such method we can break free from the weight loss plateau.
Carb cycling is a high-level nutritional modification in carbohydrate intake to prevent a fat loss plateau or a weight loss plateau. It not only maintains metabolism but also enhances workout performance. It is a short term diet strategy that can be used by athletes and active people. Most suitable to people who are into intensive workouts and HIIT workouts.
With extremely low carbohydrates the body’s performance starts deteriorating. Thus, bouts of carb cycling in between helps to reach the target fat loss.
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Table of Contents
Phase I – High carbohydrate (1800 calorie diet plan which is high in carb, moderate in protein, and low in fat).
Phase II – Moderate carbohydrate (1500 calorie diet plan which is moderate in carb and protein and low in fat).
and Phase III – Low carbohydrate days (1200 calorie diet plan which is low in carb, moderate in protein and high in fat)
Carb cycling involves modifying carbohydrate intake and adjusting with the weight loss target. Carb Cycling is all about Manipulating the macros in your diet.
Now that we know what is carb cycling and understand the science behind this technique, it is important to plan your physical activity and workout around your carb intake cycle. This table will help you understand the activity and carb distribution for a 1-week carb cycling pattern. Here are 7 days Indian menu of carb cycling for weight loss.
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| Days of the week | Activity | Carbohydrates | Amount of carbs (gms) |
| Day 1 | Cardio | Moderate carbs | 100 |
| Day 2 | Weight training | High carbs | 200 |
| Day 3 | Cardio | Moderate carbs | 100 |
| Day 4 | Rest | Low carbs | 20 |
| Day 5 | Cardio | Moderate carbs | 100 |
| Day 6 | Weight training | High carbs | 200 |
| Day 7 | Rest | Low carbs | 20 |
| Exchange list | No of exchange | Amount in 1 exchange | Total amount |
| Cereals | 6 | 30 gms | 240 gms |
| Pulses | 2 | 30 gms | 60 gms |
| Nuts and oilseeds | 1 | 15 gms | 15 gms |
| Milk and products | 2 | 150 ml milk/ curd | 300 ml |
| Egg, poultry and fish | 1 | 100 gms | 100 gms |
| Fruits | 1 | 100 -150 gms | 100 – 150 gms |
| Vegetables | 4 | 100 gms | 400 gms |
| Oil and ghee | 3 | 5 gms | 15 gms |
Breakfast: 1 cup Oats Porridge with milk + 4 almonds + 4 walnut halves
Mid-morning: 1 fruit + 1 cup green tea
Lunch: 1 cup Salad + 2 small Jowar Roti or 1 cup Brown Rice + 1 cup Vegetable + 100 gms Chicken or Fish or 1 cup Dal
Snacks: 1 cup Coffee + 2 small moong dal chilla or 1 boiled egg or 1 cup roasted makhana
Dinner: 1 cup sprout salad + 1 cup Vegetable soup + 2 small stuffed Vegetable Paratha
Bedtime: 1 cup of warm water with ¼ teaspoon of cinnamon powder
| Exchange list | No of exchange | Amount in 1 exchange | Total amount |
| Cereals | 3 | 30 gms | 90 gms |
| Pulses | 1 | 30 gms | 30 gms |
| Nuts and oilseeds | 1 | 15 gms | 15 gms |
| Milk and products | 2 | 150 ml milk/curd 40 gms cheese/paneer | 150 ml – milk 40 gms– paneer |
| Poultry and fish | 1 Egg 1 – Chicken/ Fish | 60- 80 gms egg 100 – Chicken/ Fish | 1 egg 100 – chicken/ fish |
| Fruits | 1 | 100 – 150 gms | 100 – 150 gms |
| Vegetables | 4 | 100 gms | 400 gms |
| Oil and ghee | 3 | 5 gms | 15 gms |
Breakfast: 1 Omelette or 3 small Mix dal Chilla + 1 cup Green Tea
Mid-morning: Overnight soaked dry fruits (2 Almonds + 2 walnut halves + 1 dry fig + 1 dry apricot)
Lunch: 1 cup Salad + 1 medium Mix flour Roti or 1 cup Boiled Quinoa + 1 cup Vegetable + 100 gms Chicken or Fish or 1 glass buttermilk
Snacks: 1 fruit yogurt smoothie or 1 fruit + 1 cup green tea
Dinner: 1 cup Vegetable raita + 1 medium Nachni Roti + 1 cup Vegetable + 1 cup Dal
Bedtime: 1 cup of warm water with 1 teaspoon of soaked methi seeds.
| Exchange list | No of exchange | Amount in 1 exchange | Total amount (gms) |
| Cereals | 0 | 30 gms | nil |
| Pulses | ½ | 30 gms | 15 gms |
| Nuts and oilseeds | ½ | 15 gms | 8 gms |
| Milk and products | 3 Paneer 1 milk/ curd | 40 – Paneer 150 – Milk/curd | 120 – Paneer 150 – Milk/ Curd |
| Eggs and poultry | 1 – Egg 1 – Chicken/Fish | 60- 80 gms eg 100 – Chicken/ Fish | 1 egg 100 – chicken/ fish |
| Fruits | ½ | 100 – 150 gms | 50 – 75 gms |
| Vegetables | 5 | 100 gms | 500 gms |
| Oil and ghee | 5 gms | 15 gms |
Breakfast: 1 Glass Green Vegetable Juice
Mid-morning: ½ Fruit + 2 almonds + 2 walnut halves
Lunch: 1 bowl meal – Boiled egg or 1 cup Stir-fried masala Mushroom + sprouts + vegetables + 40 gms Paneer
Snacks: 1 glass salted lassi
Dinner: Paneer tikka – 80 gms paneer + bell peppers
Bedtime: 1 cup of warm water with ½ squeezed lemon juice
I hope this 7 days Indian menu of carb cycling for weight loss helps you in losing your weight and breaking the weight plateau. You can also check our other useful weight loss diet plans.
Incorporate carb cycling only if you are nutritionally advanced and have exhausted basic methods. Use it only for a short duration with the help of an expert. To avail a personalized diet plan you can write to us at care@dietburrp.com or see this page- Diet Consultation.
This post was Last Updated on May 16, 2020
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