Carb Cycling For Boosted Metabolism And Fat Loss – Saturday Strategy

Carb Cycling For Boosted Metabolism And Fat Loss – Saturday Strategy

Shawn Stevenson is a bestselling author and creator of The Model Health Show, featured as the #1 Health podcast on iTunes with millions of listener downloads each year. A graduate of The University of Missouri – St. Louis, Shawn studied business, biology and kinesiology and went on to be the founder of Advanced Integrative Health Alliance, a company that provides wellness services for individuals and organizations worldwide.  

Shawn has been featured in Entrepreneur magazine, Men’s Health magazine, ESPN, FOX News and many other major media outlets. He is also a frequent keynote speaker for numerous organizations, universities and conferences. To learn more about Shawn visit

We are so excited to have Shawn with us for today’s Saturday Strategy!

How Carb Cycling Can Help You Get The Body You’ve Always Wanted

fat loss, metabolism, carbs

Carb cycling is something that can help not only your body composition, but also your overall health and wellbeing. Specifically your hormones! Most people turn to carb cycling as a tool to reduce body fat while simultaneously improving muscle tone and strength.

The benefits of carb cycling include:

  • Lean muscle mass growth/retention
  • Encourage weight loss
  • Increase plant food intake
  • Help reduce hormone fluctuation
  • Help reduce blood sugar swings
  • Improved insulin sensitivity
  • Endocrine stimulation


What Is Carb Cycling?

Carb cycling is simply a dietary strategy where one alternates between high carb and low carb meals/days. It is more of a general concept versus a strict diet guideline. With carb cycling you intentionally choose when and how you are going to eat carbs in order to help your body burn fat and build muscle.  

There will be some days where you eat more carbohydrates and some days where you eat less carbohydrates. You can choose to leave your protein and fat intake the same each day, or you can choose to adjust them to help encourage the body to burn more fat.  

fat loss, metabolism, carbs

The main motivation for carb cycling is to decrease body fat ratio by increasing metabolism and forcing it to burn fat for energy instead of carbs. Although carbs are a source of energy for the body, they are also a culprit in hijacking the metabolism to store fat instead of use it.

Your body is going to take what you eat and turn it into energy before it will work to break down fat stores for energy. It’s simply easier for the body to do it this way. If carbs are a large portion of your diet, this is what your body is going to use first for energy.

When you have low carb days it forces your body to turn to those fat stores and use them for energy. This is also a big reason the ketogenic diet has brought so many people astounding results! When you deprive the body of carbs, you teach it to use fat as its primary energy source.

How To Carb Cycle For Maximum Results

fat loss, metabolism, carbs

There are two main ways to approach carb cycling.

#1. Cycle Carbs For Specific Days

You pick 3 or more days a week that will be your high carb days. You could do two low carb days followed by a high carb day or alternate on a daily basis.  A sample schedule may look like this:

Monday: Low Carb/High Fat

Tuesday: Low Carb/High Fat

Wednesday: High Carb/Low Fat

Thursday: Low Carb/High Fat

Friday: High Carb/Low Fat

Saturday: Low Carb/High Fat

Sunday: High Carb/Low Fat

This can be a great method to start with if you have never used carb cycling before.

#2. Partition Carbs Post Strength Workout

You eat high carb meals only after strength training workouts, 2-3 times a week. After a strength training workout is when your your body will use carbohydrates the most effectively to refill the muscle glycogen stores.

In my opinion this is the most effective way to use carb cycling. It does take more planning and commitment because your diet (except for 3 meals a week) will be low carb.

How Low Is “Low Carb?”

fat loss, metabolism, carbs

Of course, I don’t suggest you entirely eliminate all carbs from your diet on low carb days. I would research your specific body type to determine exactly the numbers you should follow, but here is my general recommendation:

For the first method:

High-carb days: 200-300 grams carbohydrates

Low-carb days: 75-150 grams carbohydrates

For post-workout method:

High carb meals: .25-.4 grams of carbs per pound of bodyweight.

High quality Carb Sources

Although you could go grab a krispy kreme doughnut for your high carb meal, I don’t recommend it! Choose high quality carb sources that will give you the most bang for your buck.

  • Sweet potatoes
  • Quinoa
  • Lentils
  • Spinach
  • Kale
  • Mixed greens
  • Artichoke
  • Squash
  • Tomatoes
  • Mushrooms
  • Black beans
  • Apples
  • Pears
  • Oranges
  • Mangos
  • Peaches
  • Berries



If you’re looking for an effective tool to add to your routine that will help you burn body fat and reach your health goals, carb cycling is a great option. My advice would be to follow a general low-carb diet with 3 high-carb meals every week right after strength training workouts.

Let me know how it goes!

Remember, we’re in this together.

Shawn and Drew

Shawn Stevenson

fat loss, metabolism, carbsHi, I’m Shawn Stevenson.

My mission is to help you become the strongest, healthiest, happiest version of yourself.

I believe that we all are AMAZING people being exactly the way we are right now. But I also believe that there is a “greater” version of us that can be accessed through the right nutrition, exercise and transformational mindset.

In order to become this incredible, strong, happy, healthy version of yourself, you first have to identify WHY you need to become it.

And that’s where my secret sauce comes in.

I’ve been so successful over the years in helping others, not because of my vast health & fitness knowledge, but because I actually care enough to help people get connected to what’s most important to them to fuel their actions and transformation.

You can only push yourself so far, but if you get connected to your real reason for living, your vision of yourself will pull you to results far beyond what you ever thought possible.

I now have 11+ years of working with clients as one of the top Nutrition Experts in the country. I’ve seen people reverse chronic illnesses, achieve stunning levels of fitness and lose thousands of pounds collectively.

To learn more, visit my website here.

Drew Canole

Drew Canole

CEO at
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.

As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
Drew Canole

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