The Carb Cycling Diet For Fast Fat Loss

The Carb Cycling Diet For Fast Fat Loss by Josh Schlottman

Scientific research proving the effectiveness of the carb cycling diets has been around for a few years now but most people have never even heard of it.  If you’re looking for fast fat loss then doing a carb cycling diet plan for 30 days will help you get in great shape quick.  If you’re looking for a proven carb cycling diet that works, check out my Xtreme Fat Loss Diet review.

Most people LIVE off of carbs and most will go crazy if they completely eliminate all carbohydrates.  What we want to do is combine these methods to produce the ultimate fat burning diet, carb cycling.

Carb cycling is a great way to lose fat fast and bust through any fat loss plateaus that you may have been stuck in.

There are quite a few ways to do a carb cycling diet but the way that I usually use and recommend is the simplest.

First Day = High Carb Day, Second Day = Low Carb Day, Third Day = Zero Carb Day…Repeat.

Simple, right?

The reason carb cycling works so well is because of a hormonal response in the body.  Most typical low carb diets only work so well because they drastically lower the hormones leptin and insulin in the body.  Once these hormones get too low, the body fat burning process automatically shuts off.

Why does it do this?

Looking back at the history of human existence, food was pretty hard to come by until the last hundred years or so.  We rarely had immediate access to all the foods that we have today (You never saw the pilgrims rolling over to the McDonalds when they were hungry…).

So when we didn’t eat enough for a few days our bodies thought we were starving, and in order to survive your body is going to hang onto all the fat it possibly can.

And this is why we can’t drop fat when we’re starving (despite what Paris Hilton will have you think).

When I was studying nutrition in college the standard carbohydrate intake was around 55% of your total calorie intake for the day.  This is kinda crazy for me to hear now after reading all the recent scientific studies that have show you can lose fat so much faster by implementing these methods.

During your carb cycling diet you’re also going to want to be taking in moderate to high levels of protein while your fat intake is going to be moderate to low.  A lot of people get scared of fats and think that’s what is going to make them fat, but taking in the RIGHT fats will be crucial to your rapid fat loss results.

If you’re unsure how many calories you should be taking in to lose weight, I went ahead and saved you the trouble of calculating it, click the link below to download my free calorie fat loss calculator (you need to use Excel or a similar program to use it).

The Trainer Josh Fat Loss Calorie Calculator

***The Trainer Josh Fat Loss Calorie Calculator***

When you’re on the high carb days, be sure to resist all temptation to consume white flour or sugary foods.  Any time you do this you’ll spike your insulin levels through the roof and the fat gaining chaos will begin.

So how much carbohydrates should you be eating on these days?

On the high carbohydrates you simply eat as much as you can handle, on the medium days you take in your bodyweight in grams of carbs.  So if you weight 150 lbs. then you’ll take in 150 grams of carbohydrates spread out over your meals for the day.  And as you probably guessed, you won’t want to be taking in any kind of carbohydrates on the days you have zero carbs.

In all honesty, I wouldn’t do this carb cycling until the end of time but if you’re looking to fast fat loss then go for a carb cycling diet at least for 30 days.  I’d also be taking a protein shake a day as well like the ones in my Prograde review, especially post-workout or else you’re risking losing that lean muscle.

Good luck and be sure to plan ahead when it comes to nutrition, it’ll be the key to your success and your CRAZY fat loss results.

Create Greatness,


P.S. – If you liked or have a question about this post be sure to leave a comment below and I’ll be sure to get back to you!

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  1. Jill

    August 4, 2010 at 1:23 pm

    How many carbs on the second day? And the zero carb day does that mean no fruits/vegetables allowed? I’m interested in trying this.


  2. Josh Schlottman

    August 4, 2010 at 1:31 pm

    Hey Jill, for the second day take your bodyweight and eat that many carbs spread over the first 4 meals. And no carbs for the rest of your meals. So if you weight 150 lbs. take in 150g of carbs, and you’d average around 38g of carbs per meal.

    Hope this helps!


  3. Heine

    August 4, 2010 at 2:06 pm

    Great article Josh, 1 question, on your ‘zero carb’ days are you saying that a person can still consume fruit and vegetables or are you talking purely about consuming healthy fats and proteins on such a day? Some people do think of carbs as bread, cereal etc. and exclude fruit and veg #just checking


    • Josh Schlottman

      August 4, 2010 at 4:17 pm

      @Heine You can definitely eat all the veggies you want, you can eat fruits too just don’t go overboard with them. Great question!


  4. Suki

    August 4, 2010 at 3:32 pm

    Hey Josh, as Jill had asked, what to take during a zero carb day ? I can hardly think of any food without carbs ! Can I take fruits and plain veggie salad moderately on the zero carb day ?


    • Josh Schlottman

      August 4, 2010 at 4:18 pm

      On the zero carb day take in only protein, fats, fruits and vegetables. That salad would work Suki. Hope this helps.


  5. Andrew

    August 17, 2010 at 2:10 am

    Hi Josh – I’m assuming we’re combining Carb cycling within the calorie count as calculated from your spreadsheet in your calculator link? or have I got that wrong? Cheers!


    • Josh Schlottman

      August 17, 2010 at 3:34 pm

      Hey Andrew, yeah be sure to use the fat loss calculator.


  6. Sage

    August 21, 2010 at 12:36 pm

    On an average day when not on the carb cycling program how many grams of carbs should I be taking in? I am 6’1″ 208lbs. I want to get to around 195-200lbs with 11% bodyfat. I workout 5 days a week and bodyfat is currently about 15-16%.



    • Josh Schlottman

      August 22, 2010 at 11:35 am

      Hey Sage, I would keep it around your current bodyweight in grams of carbohydrates. Use all your carbs for your first 4 meals of the day, spread evenly and really try to not take much in for your last two meals.


  7. Marcel Baracho

    August 21, 2010 at 8:18 pm

    Hi Josh, I training 3 days for week. Can I use high carbo on training days, and days of not training zero carbs and low-carb on one day of training? Ex: 1 – High. 2 – Zero. 3 – Low. 4 – Zero. 5 – High. 6 – zero. 7 – low. (Numbers represent days of the week) training days 1-3-5.


    • Josh Schlottman

      August 22, 2010 at 11:36 am

      Hey Marcel, that’s the best idea. Do all your heavy/hardcore training on the days when you’re taking in the most carbs and plan it so you don’t really train on the days you’re not taking in any carbs.


  8. Gyr

    November 20, 2010 at 9:37 am

    i want to ask in high carb day what u mean by as much you can handel ?
    is that i can eat tunes of carbs this day and what about protine in this day ?


  9. joana

    March 21, 2011 at 7:53 am

    hi josh!

    i want to try this carb cycling diet, because i onlu need to lose 1 or 2 kg to be at the weight i want to be.
    i think this might be the best way, because i dont realy want to go back on low calorie diet to loose the rest fat!
    but i am an vegetarian and have some touble finding good lean protein options, i just eat eggs, low fat yogurt and cottage cheese all day, but i feel too much diary products aren´t that good…what would you suggest? soy products? seitan?

    and how about fruits on low and no carb days? are they ok, because i realy eat a lot of them…including bananas…

    thanks, your site is awsome!


    • Josh Schlottman

      March 24, 2011 at 7:48 pm

      @Joana Glad you’re liking the site!

      I wouldn’t consume too much soy because of the phytoestrogens that it contains. Some other great vegetarian sources of protein are nuts, seeds & beans/legumes.

      Fruits do have a lot of fructose in them so I wouldn’t recommend consuming too much of them, but if you have to then I’d eat them either first thing in the morning or immediately following your workout.


  10. joana

    March 25, 2011 at 8:16 am

    thanks for your feeback!

    i was worried that eating legumes, like chickpeas,beans,peas, lentils…wasn´t allowed on “no carb” days beacause they also contain a lot of carbs!

    Are they ok on no carb days?

    thanks a lot again!


  11. joana

    March 25, 2011 at 8:23 am

    i forgot to mention, i am doing the carb cyclin for 6 days now and i must admit i realy feel very tired and sleepy on no carb days… i am a professional bodyboarder and go to surf every day.
    so i have been surfing during no carb days but not performing any other trainings like (cardio,resistance…)
    is that normal?,or might it be only now since i am still adjusting to the new diet?


    • Josh Schlottman

      March 28, 2011 at 9:11 am

      @joana the days that you don’t have carbs are honestly going to suck. You’ll get better used to them. I know when I first tried the carb cycling it was tough on those no carb days. That should be fine as you adjust to the new diet.


  12. Chris

    July 2, 2011 at 2:31 pm

    Hey, Josh!
    I have been controling my portion sizes and the stuff I eat for the last 3 months and have been doing cardio for 2 and a half months already (every single day before breakfast) I was 211 Punds, now I’m 171. Clearly i have lost much fat, but LBM as well. I also try lifting weights, doing crunches, pushups, pullups and so on as much as I can in my dorm room, I also do this every day. So, I want to lose that belly fat now, hopefully till the end of July. I was actually a little bit scared last time I weighted myself, because I had lost lost 3 punds for 10 days or so. I said to myself I have to eat more. I try to do so, but I’m scared I just might get fat again.
    My cardio is Jogging for 35 minutes + a minute and a half sprint to end it. I was thinking about a second cardio session, maybe 3 times a week. So, should I continue with the jogging, or should I change it to HIIT (i have knee pains sometimes, that’s why I haven’t done it yet), or should I add another cardio session 3 times a week? And what should I do with the whole eating thing? Should I try carb cycling, or should I continue with eating right? At first I was eating just egg whites, chicken breast, no-sugar 0,1% fat yoghurt, tomatoes, onion and cucumbers, later I put brown rice, fruit, whole grain no-sugar bio-Muesli, raisins, kidney beans and so on in my diet, and lately – the last 2-3 weeks I have been having some chocolate from time to time, once I ate a whole chocolate for breakfast. I continue to lose weight, it’s just that I think I lose more LBM than fat and I can’t really tell anymore.

    I really should bring the “should”s to a minimum 🙂

    Also, great site! I’ve been reading stuff from here lately, helps me alot!


    • Josh Schlottman

      July 5, 2011 at 6:39 pm

      Hey Chris, focus more on lifting weights rather than doing so much cardio. With the cardio you’re also going to want to spend the majority of your time doing HIIT. Keep it up!


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Hey, I’m Josh.

I help good people transform their bodies with smart nutrition & training.

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