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The way carb cycling works is that by raising calories every 4th day or so (carbohydrate calories in particular), you help restore metabolism-regulating, appetite-stimulating, satiety-inducing and anti-starvation hormones closer to normal levels.

For example, a higher calorie, higher carb spike can boost leptin, the anti starvation hormone. This tells your body that you are no longer "starving" and brings metabolism back to normal, at least temporarily.

Carb cycling also has psychological benefits.

When you're on low calories all the time, you get physiologically (hormonally) hungry. You also get cravings, which can be different than physical hunger. You tend to crave what you cant have (carbs anyone?).

But if you use carb cycling, you know you get to eat more every several days and you get to eat carbs. So even if you do feel some hunger and cravings on the low days, it's easier to hold out. This is how carb cycling helps most people with compliance.

The end result is you avoid plateaus and falls off the wagon (overeating, binges, "unauthorized" cheating, etc).

Carb cycling and body re-composition

A possible third benefit of carb cycling is that it may explain how some people add lean body mass while in a calorie deficit.

That's because when you're raising calories every several days you're actually NOT always in a deficit, and your body is given more fuel on "high days", which could be directed into muscle tissue for growth.

Being on low calories and low carbs 100% of the time can be a real drag on your workouts. Taking a periodic higher calorie/carb day works wonders to boost your training energy.

The extra fuel makes for more intense training, and if you can train harder, you can build more muscle and burn more fat.

What if carb cycling isn't working for you?

If you've been carb cycling and it doesn't seem to be working, it's sometimes for the same reason as if you weren't carb cycling - you didn't get your calories quite right and you weren't in a deficit.

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