What is Carb Cycling and How Does it Work?

Five carb cycling strategies  |  The healthiest carbs to eat


Every body functions differently. You hear stories of people who have been in ketosis for years and are fine with it. However, for most people, that is not optimal for their health. Ketosis is very helpful, but we are not meant to maintain it constantly. Carbohydrates and insulin have a place in our health. In the modern world, we easily overuse them. But the solution is not to avoid them altogether.

A general principle for health is that you get better from short term stress, but persistent stress is harmful. Ketosis is stressful for the body. Evolutionarily, ketosis is a sign of food shortage, while carbohydrates and sugar (via insulin) are signs of food excess. Being in ketosis for a short period of time makes you healthier. But being in ketosis continuously can throw the system out of balance (think: fatigue, thyroid problems, insomnia and dry eyes). This is where carb cycling comes in—meaning you go in and out of ketosis periodically. There are many possible variants. We discuss five strategies below.

Five carb cycling strategies

The "active" approach

A carb cycle plan can vary depending on your activity level. In general, stick to a low-carb diet on days that don’t include high-intensity activities. That means you can up your fat intake by adding Pure C8 MCT Oil to your morning coffee or Pure Ghee to your vegetables. On those days you want to go hard in the gym, you can up your carbohydrate intake.

The "female" approach

A strategy for women is timing carbs in the right moment for their cycle. Carb cycling is typically recommended on days 19 and 20 of a women's cycle (which is five days post-ovulation), when leptin levels are naturally the lowest and progesterone high. [1]

The "daily" approach

Another carb cycling strategy for both men and women is saving carbs for the latest meal of the day to support serotonin and melatonin demands, and to help your body enter a parasympathetic rest-and-digest state. [1]

The "weekly carb cycling" approach

A weekly carb cycle by adding a carb refeed (150g net carbs) at least one day a week (and sometimes even two days). The other five-six days are low-carb (max 50g net carbs). 

The "seasonal keto" approach

From an ancestral health perspective, this approach mimics the dietary cycles that humans would have once gone through naturally. In the winter, when fruit was harder to find, our ancestors would end up consuming fewer carbohydrates. During the summer, they would eat more fruits and starchy root veggies like carrots, resulting in a higher intake of healthy carbs.

The healthiest carbs to eat

These carb cycling strategies make it easier to follow the keto program, help you loose weight [2], [3], gain muscle [4] and improve your sleep. [5], [6] But because there are big differences between types of carbohydrates, it's important to choose good ones. Let's give you a quick overview of healthy carbs you can use during your carbohydrate cycling approach.

• Fruit, specifically berries

• Buckwheat

• Organic whole oats (cooked and cooled, more on that later)

• Dark chocolate

• Purple sweet potatoes (cooked and cooled)

• Red potatoes (cooked and cooled)

• Raw milk

• Honey

• Lentils and chick peas (soaked, sprouted, cooked and cooled)

• Butternut squash

• Beets [7], [8]

Ultimately, it's about experimenting and adjusting your keto diet until you discover what works best for your health goals in a balanced, sustainable way. 

Cooking and Cooling Carbs

Did you know that cooking and cooling carbs can impact your blood sugar levels? A 2015 study discovered that white rice, when cooked and then cooled in the refrigerator, forms more gut-friendly resistant starch. This process transforms white rice into a healthier carbohydrate source.

Steps to healthier carbs:

• Cook your white rice as usual.
• Let it cool in the refrigerator.

Additionally, incorporating coconut oil or Pure C8 MCT Oil before and after cooking further increases the resistant starch content. The result is rice that is not only healthier but also has 10-12% fewer calories. [9]

Resistant starches, unlike digestible starches, are not broken down by our bodies. This means they don't cause a spike in blood sugar levels. Adding Pure C8 MCT Oil to your rice can further stabilize glucose response, making it an excellent choice for those looking to manage their blood sugar. 

This method isn’t limited to rice. Potatoes, sweet potatoes, beans, and other starchy foods can also benefit from this cook-and-cool technique. By incorporating these simple steps, you can enjoy your favorite carbs while supporting better blood sugar management.