Carb cycling is a relatively new phenomenon which may help people build fat and lose muscle at the same time. This new diet trend has been growing in popularity – but what does the science say?
Those following the carb cycling diet alternate their carbohydrate intake on a daily, weekly or monthly basis. People use this for a variety of different reasons such as fat loss or to build muscle.
Carb cycling aims to time carbohydrate intake to when it will provide the maximum benefit and exclude carbs when they’re not needed. One example is consuming more carbs on training days and lower carbs on rest days.
So in theory, carb cycling may help its followers maintain muscle while simultaneously burning fat – something that’s notoriously difficult to do. But what do the experts think about this new dieting trend?
Carb cycling may help its followers maintain muscle while simultaneously burning fat
(Image: Kseniya Ovchinnikova/Moment RF/Getty Images)
Rhiannon Lambert, one of the UK’s leading nutritionists and founder of Rhitrition, thinks that carb cycling can be a useful tool for some. She said: “Carb cycling can be a useful tool for certain individuals, particularly athletes or fitness enthusiasts, as it aligns carbohydrate intake with energy demands.”
“While this approach can be effective for muscle building and some athletes, among the general population, it’s not necessarily superior to other well-structured dietary approaches. Its success depends on the individual’s overall calorie and macronutrient intake, consistency, and how well they manage the demands of carb cycling.”
Susan Burry, a registered dietitian of over 30 years who works in both Jersey and London, agrees with this. She said: “It’s a fairly new thing and there’s been a lot of misinformation and a lot interest in carbs over the last few years.”
“In my opinion it’s quite an advanced diet. You’d have to know a lot about carbs to do it so I wouldn’t generally recommend it – the only time I would recommend it is for athletes.”
Both Rhiannon and Susan also point out that carb cycling has limited research. While it was originally a dietary concept followed by weight trainers and elite athletes, its popularity with the general public has only grown over the last few years.
“The principles of carb cycling, such as matching energy intake to activity levels and prioritising nutrient timing, are well-supported in sports nutrition research. However, research directly comparing carb cycling and other dietary strategies for weight loss or performance, remains limited. Much of its appeal comes from anecdotal success rather than robust scientific evidence,” said Rhiannon.
A balanced diet that focuses on whole foods may be more effective for some
(Image: Kseniya Ovchinnikova/Moment RF/Getty Images)
“Ultimately, the best diet is the one you can sustain long-term. If carb cycling proves effective for you, helping you achieve your goals without unnecessary restrictions or compromising overall nutrient intake, it can be a valid approach to consider. However, as a nutritionist, it’s not a diet I would necessarily recommend, as there are likely other approaches with more robust research and proven long-term effectiveness.”
So if carb cycling isn’t the answer to most people’s fitness goals, why has it taken off in popularity in recent years. Susan believes that people are looking for something to fix the issues of obesity.
She says in her experience people often overconsume carbohydrates. Instead of carb cycling, she recommends reducing carb intake and replacing these with healthier carbohydrate options.
Rhiannon also points out that the tracking, planning and discipline required to follow carb cycling may prove triggering for those with eating disorders. She said: “For most people, a balanced diet that focuses on whole foods, meets energy requirements, and aligns with their lifestyle is a more sustainable and effective choice. I explore the science behind this, along with practical advice on building a nutritious and enjoyable way of eating, in my latest book, The Science of Plant-Based Nutrition .”
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