Hey, thanks for giving out some more info. Carb cycling is a strategy I’ve fooled with some, but could definitely use some more data on to get better results.
The below is an excerpt from my brand new info-packed ebook, Ninja Nutrition Tactics.
Macronutrient and Carbohydrate Cycling
There are like a bajillion ways to do this, and I’ll give quite a few examples, but here’s a little background on why it works:
Remember leptin? Yeah, the dictator hormone that controls everything—even Fidel Castro.
Respect.
Wellllll…just so happens that leptin has yet another thing that controls IT (he’s not really as powerful as he thinks, when you’re a ninja, that is).
We already know that leptin levels are dictated by two things: body fat levels and calorie intake. A third thing that has been shown to have a significant effect on leptin levels is carbohydrate intake (even independent of calorie intake), or more specifically, the insulin response resulting from said carbohydrate intake.
For instance, check out this study:
Boden G et al. J Clin Endocrinol Metab. 1996 Sep;81(9):3419-23.
Effect of fasting on serum leptin in normal human subjects.
In this study, researchers at the Temple University School of Medicine monitored leptin levels while a group of participants fasted.
The result, leptin levels droped off to their nadir after about 36 hours as expected.
But then they did something very interesting: they intravenously maintained insulin levels in these individuals, in the face of fasting, just to see what would happen. And the results were pretty crazy.
Despite the fact that these people were STILL fasting, leptin levels shot right back up to baseline (as well as other important metabolism related hormones) just because of the normal presence of insulin.
This was a HUGE discovery. Yes, leptin does control appetite to a large degree and leptin is heavily involved in that feedback circle, but there seems to be one thing that trumps everything else when it comes to leptin regulation: insulin.
So how do we capitalize on this information?
Using what we’ve learned from this study, we can begin to implement carbohydrate cycling strategies—even within our reduced calorie diets—to keep leptin happy, bust through plateaus, and fat loss a’comin.
Another tool in the toolbox (and after reading this manual, you’re going to have a heck of a lot of tools).
Here are two of my favorite carbohydrate cycling strategies:
Method #1: The Reverse Taper
With this approach, you gradually increase carbohydrate content AND type throughout the week:
Day 1: Low carb
Day 2: Same as day 1
Day 3: More carbs, but Low GI
Day 4: Same as day 3
Day 5: Even more carbs, but mostly High GI
Day 6: Same as day 5
Day 7: Cheat Day
We already know that leptin tends to fall off gradually over the course of a week of dieting—this single approach combats that in 3 ways.
1. The weekly leptin-boosting cheat day
2. More carbs are progressively added throughout the week when leptin when normally be dropping off
3. Higher GI carbs are added (to produce more insulin) deeper into the week
And all this is done while still remaining in a caloric deficit and being a fat burning machine. This is the main approach that we use in the Cheat Your Way Thin program.
==> You DO own Cheat Your Way Thin, right? :)
Method #2 – For the Lower-carb Dieter
I would not use this method during a low-carb prime (to reset leptin/insulin sensitivity), but for those who do well and enjoy the low carb approach, and choose to transition into that type of approach for the “main” diet, here’s an awesome way to set it up.
Day 1: Low carb (diet level cals)
Day 2: Low carb (diet level cals)
Day 3: Low carb (diet level cals)
Day 4: Low carb (diet level cals)
Day 5: Low carb (diet level cals)
Day 6: Higher carb with carbs at 50% of daily cals (maintenance level cals)
Day 7: Higher carb with carbs at 50% of daily cals (maintenance level cals)
OR
Day 1: Low carb (diet level cals)
Day 2: Low carb (diet level cals)
Day 3: Low carb (diet level cals)
Day 4: Higher carb with carbs at 50% of daily cals (maintenance level cals)
Day 5: Low carb (diet level cals)
Day 6: Low carb (diet level cals)
Day 7: Higher carb with carbs at 50% of daily cals (maintenance level cals)
With this approach, I’d include a full blown Cheat Day once every 2 weeks in place of one of the higher carb days.
NINJA HINT: As your shogun, I’d recommend the second approach. But, some people prefer to have back to back high carb days, which is cool, but slightly less stealth (read: effective).
Again, there are so many different ways to cycle carbs and macronutrients as a whole. The above just happen to be two (well, actually 3) of my most favorite options. And just so you know, they’re my favorites because they work the best. :)
And this is just one of ELEVEN ninja plateau-busting strategies that I share in the Ninja Nutrition Tactics manual. And then there’s a whole other chapter with even more killer strategies that I don’t even count as part of the 11.
To date, I’ve never made Ninja Nutrition Tactics available for direct purchase…ever. It is without a doubt the best ebook I’ve ever written. I don’t say that to hype it up; I say that because it’s that good. That said, in the next few weeks I’ll be launching Ninja Nutrition Tactics with a full promotional website, but if you want to grab your copy early, I’ll give it to you today for 1/2 price:
==> Ninja Nutrition Tactics early bird price
I’ll keep the above link active for a day or two. You’ll get immediate access to the full ebook today (no waiting) just for taking action.
==> Ninja Nutrition Tactics early bird price
Keep rockin’,
Joel
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43 comments - add yours
Yes, I do own Cheat Your Way Thin and it works. I also own Extreme Fat Loss, which I’ll probably never use as I do not see myself being 20 pounds over weight and CYWT is enough. I’ve recommended your program to my friends who marvel at my fat loss while maintaining muscle mass. I have even been accused of taking steroids! Now, that’s a real compliment!
I have incorporated all of your strategies into my life and have found them to be amazing. I am currently 15lbs and 18″ smaller. I feel great. Thank you very much for helping me change my life.
Low carb – is this just starchy carbs – flour sugar potatoes grains, or do we cut fruit and veg carbs too?
Thanks Joel il start on the second option this week…..!
Wohow, first to comment! :) I can only agree with you on this post and the ones you wrote last week about protein intake. Personally I’ve been living the CYWT lifestyle for about a year and a half now, and I’ve said it beofre – it has completely changed my life. I’ve discovered during this time that while I do exceptionally bad on long-term low carb diets (two days tops) I’m also sensitive to to much carb intake. Hence, I prefer the “Camel Hump” approach.
When my protein intake drop I can see changes (not good ones) in my body after only a week. As I’m currently working abroad in Norway where everything is crazy expensive I’ve ben forced to cut back on my protein intake and how I want to go home and back to my ordinary eating habits! I feel fuller, thus have less or no cravings at all, my head is clear my mood is more even and my energy levels are more consistent over the day.
Thank you for helping me finally find the livestyle I want to live and realize how bad I miss it when I drop out of my routine!
Oh, and great post by the way :)
Hi Joel,
First off…thanks for the laugh with your “respect” declaration! Now I have this image of you dressed up like Sasha Baron Cohen in Da Ali G Show.
Respect. East side.
LOL
Second…great tips on carb cycling. I have been experimenting with techniqes from your Xtreme Fat Loss Program — imtermittent fasting (24 to 36 hours per fast) followed by a “shake day”, and so on — with great results!!!
Using this technique can really help during the summer and holidays because you can time your cheat day or high carb day to fall on a weekend when you may have a cookout, party, wedding, etc. to attend or on a holiday when you may have a family get together.
Thanks again for sharing and I’m looking forward to your next “ninja” tip!
~ Pete
Hi, it´s just to ask if you are selling your book in Portugal? i want to get it but i´m not finding it in any stores here and i can´t buy it online because my parents won´t allow it :(
Very interesting. Thanks for sharing.
Good suggestion. Will try it in the near future as I work out the details of my diet!
Good stuff Joel,
Very similar to the CKD Diet, I’ve had great success on the CKD. 5.5 days of very low carbs, followed by 36 hours of mainly carbs. great for the psyche and the physical body :)
Ray
great post thanks Joe!
Pretty straight forward – I like it nice and simple. What would you use for the low and high glicemic index foods or total meals?
what is “GI”?
I can see there is a lot of science behind all this. Sometimes too much info can cause confusion/frustration. I like your approach of presenting options and stating your recommendation.
Thank you for your work on this!
As much and effective carb cycling is, it it only works for so long, because from my experience, even all the trickery you can do to the body, it always finds a plateau to it. I do agree this is the most effective way to transform the body and look incredible.
Hi Joel
Just a question… when you increasing your carbs, do you decrease your protein to keep your calories the same or would you increase total calories as you progress through the week?
Thanks for the information!
Joel,
I love the idea of increasing carbs while still maintaining a calorie deficit. People never mention carbs and their importance while losing body fat. Really good post! One of the better explanations I’ve heard thus far.
Respect!
George D
I’ve been carb-cycling on my own and i love it. can finally see a bit of 4 pack, rather than that 1 big gut i had before. carb/calorie cycling is great. although i do have some questions. let’s take a 150lbs individual. how low should he go on carbs on the low-carb days, and how high on the refeed days? And assuming his maintenance caloric level is approximately 2800?
Thanks for the new information. I’ll give it a try.
You do a great job, Joel, in making fat loss achievable for anyone. Thanks for making the process understandable. CYWT is a great tool and has worked well for my foodie family. The recipes Jayson contributed are great examples of what to eat – no more tasteless chicken breast and broccoli. Keep up the good work!
How many likes do you need for to give away some copies? Because it sounds like a really good book/manual/whatever… :)
I think its Glycemic Index.@ sylvia vega:
great information. Looks like the hump approach is the best. I am going to try it.
Great INFO!!!! Mahalo for all the work you do at putting this information together for us. I have been working with Romaniello since the ending of January and completed your XFLD last month with great results. Currently am using your CYWT program and loving it just as much. Keep up the tremendous work!
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...