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    7-Day Carb Cycling Diet Workout Plan for Beginners and Beyond

    7-Day Carb Cycling Diet Workout Plan for Beginners | If you’re looking for a sample menu to help you get started with the carb cycling diet to help you burn fat and build lean muscle, and want to know exactly which kinds of workouts to do on your low carb and high carb days to maintain proper fitness for your energy levels, this 7-day carb cycling menu and workout schedule is your ticket to weight loss that lasts! #carbcycling #lowcarbworkout #hiitcardio #fatburn

    The most effective way to lose weight is to find a diet plan and workout regime that work together. A carb cycling diet workout plan may just be your best bet for weight loss. It allows you to have a balance between high carb and low carb days, and cycle between muscle-building exercise and fat loss workouts. With a carb cycling diet plan, you get the versatility that allows you to grow strong and fit, while also losing fat. Take a look at this awesome 7-day carb cycling plan for beginners and beyond!

    What is Carb Cycling

    Carb cycling is exactly what it sounds like. You cycle between low carb and high carb days six to seven days a week. You can choose to keep the seventh day as a reward day, but it’s up to you and your weight loss goals. Eating carbs on certain days helps boost your metabolism, while sticking to veggies and protein on the other days keeps your insulin levels low, burning fat, without affecting muscle loss.

    If you’re starting carb cycling for weight loss, a good goal would be to aim for five low carb days scattered with two high carb days. Make sure not to put your high carb days back-to-back. You want to space them out evenly throughout the week for best results.

    5 Carb Cycling Diet Rules

    1. Eat five to seven times a day
    This helps eliminate cravings and minimizes stress hormone levels. When you space out your meals into smaller serving sizes throughout the day, your body will have a better response to cortisol, the stress hormone, which triggers sweet cravings.

    2. Eat Vegetables at Every Meal (For Fibre)
    Vegetables and fibre are really important on a carb cycling diet. Fibre helps regulate blood sugar, resulting in regulated body weight, so make sure to get it at every meal.

    3. Focus on Whole Foods
    Unprocessed, whole foods must be at the top of your list on a carb cycling diet. These foods will boost your health and help you lose weight fast.

    4. Don’t Drink Your Calories
    Cutting out flavoured beverages is key to a successful diet plan. Stick to water and unsweetened teas/black coffee if you really want to see some good weight loss progress!

    5. Kick the Sauces, Flavour with Spices
    Most sauces are really high in carbs. Sauces like ketchup, barbecue sauce, salad dressings and stir fry sauces can throw you off track, so stick to herbs and spices for your meal flavourings.

    Can I Exercise While on the Carb Cycling Diet?

    You can absolutely exercise while on the carb cycling diet, and in fact, exercise can actually boost the benefits of carb cycling. A carb cycling plan that integrates a healthy eating plan along with exercise will be most effective for weight loss.

    To get the best results, you can alternate between high and low carb days depending on the exercise you have planned for that day. High carb days should be paired with muscle-building exercises, such as weight lifting. Carbs help open up your cells and allow for protein to come in, accelerating muscle growth.

    On the other hand, low carb days are for fat burning. When your body can’t find any carbs (its usual fuel source), it starts burning fat for energy instead. Low carb days are the days you should do your cardio and HIIT workouts. Really, any workout the targets your smaller muscle groups is ideal.

    7 Day Carb Cycling Diet Workout Plan for Beginners

    Day 1: Low Carb Day

    Breakfast: Stuffed Breakfast Peppers | Paleo Leap
    Snack: 2 scoops protein powder in water
    Lunch: Spicy Asian Salad | Linda Wagner
    Snack: 2 scoops protein powder in water
    Dinner: Buffalo Chicken Lettuce Wraps | Ella Claire Inspired
    Workout: FitnessBlender’s Fat Burning HIIT Cardio Workout

    Day 2: Low Carb Day

    Breakfast: Green Low Carb Breakfast Smoothie | Tasteaholics
    Snack: 2 scoops protein powder in water
    Lunch: Cauliflower Hash Egg Cups | Kirbie Cravings
    Snack: 2 scoops protein powder in water
    Dinner: Thai Stuffed Avocados | Eat, Live, Run
    Workout: FitnessBlender’s Ultimate HIIT Workout for People Who Get Bored Easily

    Day 3: High Carb Day

    Breakfast: Breakfast Burrito | Living Chirpy
    Snack: 2 scoops protein powder in water + banana
    Lunch: Garlic Shrimp and Zucchini Wrap | Pinch of Yum
    Snack: 2 scoops protein powder in water + banana
    Dinner: Baked Chicken Tenders | The Chunky Chef
    Workout: FitnessBlender’s Weight Training Workout for Weight Loss

    Day 4: Low Carb Day

    Breakfast: Vanilla Keto Smoothie | KetoDiet App
    Snack: 2 scoops protein powder in water
    Lunch: Shawarma Chicken Bowls | The Iron You
    Snack: 2 scoops protein powder in water
    Dinner: Spaghetti Squash with Meatballs | Iowa Girl Eats
    Workout: FitnessBlender’s Fat Burning HIIT Pilates Workout

    Day 5: Low Carb Day

    Breakfast: Hard Boiled Egg and Avocado | Pop Sugar
    Snack: 2 scoops protein powder in water
    Lunch: Shrimp Lettuce Wraps | Natasha’s Kitchen
    Snack: 2 scoops protein powder in water
    Dinner: Beef and Cabbage Stir Fry | Budget Bytes
    Workout: FitnessBlender’s HIIT Cardio and Abs Workout

    Day 6: High Carb Day

    Breakfast: Sausage and Egg Breakfast Casserole| 730 Sage Street
    Snack: 2 scoops protein powder in water + banana
    Lunch: Egg and Avocado Wrap | A Healthy Life for Me
    Snack: 2 scoops protein powder in water + banana
    Dinner: Shrimp with Whole Wheat Pasta and Wine Sauce | Art and the Kitchen
    Workout: FitnessBlender’s Total Body Strength Workout for People who get Bored Easily

    Day 7: Low Carb Day

    Breakfast: Crustless Mini Quiche | Will Cook for Friends
    Snack: 2 scoops protein powder in water
    Lunch: Veggie “Sushi” Rolls | Nutrition Stripped
    Snack: 2 scoops protein powder in water
    Dinner: Sausage Stuffed Portobello Mushrooms | Fox and Briar
    Workout: FitnessBlender’s HIIT Workout for Fat Loss

    *Remember to allocate one day – preferably a low carb day – for rest to allow your muscles time to repair and rebuild*

    This 7-day carb cycling workout plan is perfect for beginners looking to start the carb cycling diet plan and lose weight by integrating proper workouts! Try it out and see the results for yourself!