How I Carb Cycle (Plus a Sample Low Carb Day of Eating!)
If you’ve been around here for a while, you know I’m a big fan of eating intentionally—not perfectly, not restrictively, but in a way that fuels your goals and supports your body.
One of the strategies I use and teach my clients is carb cycling. It’s simple once you understand the basics—and it can be an absolute game-changer for fat loss, energy, hormone health, and even muscle building!
So, what is carb cycling?
Carb cycling is when you vary your carb intake throughout the week—higher carbs on some days, lower carbs on others—to help your body burn fat efficiently while still protecting your metabolism and muscle mass.
It’s not about “good” or “bad” carbs. It’s about strategically timing your carbs based on your activity level, recovery needs, and goals.
✅ On low carb days, we focus more on healthy fats, protein, and non-starchy veggies.
✅ On regular or high carb days, we add more starchy carbs (like oats, rice, potatoes, etc.) to fuel workouts and build strength.
Think of it like giving your body the right fuel at the right time—NOT starving it.
Here’s a look at a typical Low Carb Day for me:
Macros:
- ~130g Protein
- ~86g Fat
- ~50g Carbs
- ~1,700–1,800 Calories
(Macros can be adjusted based on your personal goals and body needs!)
🍳 Breakfast:
- 2 whole eggs
- ½ cup egg whites
- 2 slices nitrate-free bacon
- 1 slice sourdough bread
- ¼ avocado
Tip: I keep the sourdough to one slice for a little flexibility and gut health boost—sourdough is easier to digest for many people!
🥗 Lunch:
- Cobb salad:
- Grilled chicken (4–5 oz)
- 1 hard-boiled egg
- 1 tbsp pecans
- 1–2 slices crumbled bacon
- Mixed lettuce + tomato
- 1 tbsp clean ranch dressing (like Primal Kitchen)
Tip: Cobb salads are a low-carb dream! Load them up with protein, fiber, and healthy fats without feeling deprived.
🥑 Snack:
- Protein shake (HERE IS MY FAVORITE)
- ½ avocado blended in for creaminess and healthy fat
Tip: Avocado in your shake = creamy texture + longer-lasting fullness!
🍽 Dinner:
- 6 oz wild-caught salmon
- 2 cups roasted asparagus
- 1 tsp olive oil drizzled over veggies
Tip: Salmon is packed with omega-3s to fight inflammation and support hormone health—perfect for a low carb night!
Why Low Carb Days Work:
Low carb days help your body tap into fat stores for energy.
They also give your digestion a little break from constant carb processing, which can improve insulin sensitivity and hormone balance over time.
👉🏼 But remember: It’s not about cutting out carbs completely. It’s about cycling them wisely based on your goals.
Quick Tips if You’re New to Carb Cycling:
- Plan your low carb days around lighter or rest days (not your hardest workout days).
- Focus on protein first at every meal.
- Add healthy fats to keep you satisfied.
- Drink plenty of water!
- Give yourself grace. You’re learning what works best for YOUR body.
If you’re curious about how carb cycling could fit into your lifestyle—or you want me to help you find YOUR perfect macros—send me a message at rachel@racheljmitchell.com! I’d love to walk you through it.
You’re not just chasing a goal. You’re building a strong, resilient body for the life God has called you to live. Let’s go, mama! 💛