Carbohydrates often come under fire when people are trying to lose weight but they may be key for weight loss results.
Tripling the number of carbs you eat on two days of the week could ultimately lead to weight loss.
This is according to fitness experts at Bulk.com who said it can promote "significant" weight loss as part of a method called "carb cycling".
They suggested this can "repair the metabolism" and promote sustainable weight loss.
Eating more carbs can promote weight loss
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Sports and exercise science specialist at Bulk.com Rowan Cooke explained: “If you are eating a calorie deficit and exercising several times per week but not losing any weight, this could be because your metabolism isn’t functioning correctly.
“Carb cycling essentially works by allowing your body to burn fat instead of carbs and muscle tissues. The process involves going back and forth between high-carb days and low-carb days.
“Apart from being able to eat whichever pizza or pasta you like, you only have to do two 15-minute HIIT sessions per week. Wave goodbye to spending hours on the treadmill.”
Increasing carbohydrate intake two days a week can give slimmers more energy to do cardio workouts.
Rowan added: "With carb cycling, you will spend two days eating [up to three times] the amount of carbs, between 175 to 275 grams, and three days eating a low amount of carbs, between 100- 125 grams daily.
“During the two days you eat more carbs, you will do just 15 minutes of HIIT daily. After a HIIT workout, your body can burn calories for 24-48 hours, which is known as the ‘afterburn effect’.
“While this cycle works across five days, for example, between Monday and Friday, during the remaining two days in the week, you can aim to eat how you normally would.
“This regime is a great way to mentally and emotionally feel like you are never deprived of foods you cannot have on a typical diet.
“Normally on this cycle, you will begin to notice small results within two weeks. You can see significant results in the six and enjoy a balanced, healthy lifestyle.”
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An expert shared a sample meal plan
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Sample meal plan
Day 1 - High Carb
Breakfast
- Three large eggs, cooked to your liking
- Two slices of whole wheat toast
- Half of a large grapefruit
Micronutrients: 427 calories, 28 grams of protein, 42 grams of carbohydrates and 17 grams of fat
Snack
- 170 grams of cottage cheese
- One large peach
Micronutrients: 190 calories, 23 grams of protein, 21 grams of carbohydrates and two grams of fat
Lunch
- 85 grams of tinned tuna, drained
- One tablespoon mayonnaise
- 10 high-fiber, whole-grain crackers
- One celery stalk
- One medium apple
Micronutrients: 500 calories, 26 grams of protein, 59 grams of carbohydrates and 20 grams of fat
Snack
- A medium-sized bowl of air-popped popcorn
- One small box of seedless raisins
- 30 grams of chocolate chips
Micronutrients: 326 calories, four grams of protein, 65 grams of carbohydrates and nine grams of fat
Dinner
- 225 grams of grilled chicken breast
- 250 grams of cooked brown rice
- A handful of steamed broccoli
Micronutrients: 608 calories, 75 grams of protein, 57 grams of carbohydrates and 10 grams of fat
Daily Totals: 2,052 calories, 156 grams of protein, 243 grams of carbohydrates and 58 grams of fat
Day 2 - High-Carb
Breakfast
- Peanut Butter Banana Smoothie
- One scoop of protein powder
- One medium frozen banana
- 25 grams dry oatmeal
- Two tablespoons of peanut butter
- One cup of water and ice
Micronutrients: 461 calories, 35 grams of protein, 46 grams of carbohydrates and 18 grams of fat
Snack
- 15 grams of hummus
- 30 grams of pita chips
- 80 grams of grapes
Micronutrients: 433 calories, 14 grams of protein, 64 grams of carbohydrates and 16 grams of fat
Lunch
- One 7-8 inch whole wheat wrap
- Four slices of deli turkey meat
- One slice of low-fat cheese
- Two slices of tomato
- Two romaine leaves
Micronutrients: 461 calories, 35 grams of protein, 44 grams of carbohydrates and 15 grams of fat
Snack
- 200ml 2% plain Greek yogurt
- 20 grams of fresh blueberries
- 20 grams of granola
Micronutrients: 316 calories, 24 grams protein, 30 grams carbohydrates and 11 grams fat
Dinner
- 140 grams of baked cod or other white fish
- One medium baked potato
- 80 grams of mixed vegetables, steamed
Micronutrients: 355 calories, 39 grams protein, 46 grams carbohydrates and two grams fat
Daily Totals: 2,026 calories, 147 grams protein, 230 grams carbohydrates and 62 grams fat
Day 3 - Low-Carb
Breakfast
- Two slices of tomato
- Three large eggs, cooked to your liking
- 1/4 of avocado
- 1/2 grapefruit
Micronutrients: 352 calories, 21 grams of protein, 20 grams of carbohydrates and 22 grams of fat
Snack
- 80 grams of salted and prepared edamame in pods
- 80 grams of sliced carrots
Micronutrients: 175 calories, five grams protein, 25 grams carbohydrates and four grams fat
Lunch
- Greek salad with grilled chicken
- 100 grams of chopped salad greens
- 120 grams of grilled chicken breast
- 30 grams of crumbled feta cheese
- 20 grams of sliced cucumber
- Four olives
- Four cherry tomatoes
- 30ml of balsamic vinegar
- One tablespoon of olive oil
Micronutrients: 430 calories, 40 grams of protein, 13 grams of carbohydrates and 25 grams of fat
Snack
- One scoop of whey protein powder mixed in water or coffee
- A medium banana
Micronutrients: 218 calories, 26 grams of protein, 29 grams of carbohydrates and one gram of fat
Dinner
- 225 grams of baked salmon
- A medium baked sweet potato
- 80 grams of green beans with lemon and garlic
Micronutrients: 664 calories, 56 grams of protein, 45 grams of carbohydrates and 29 grams of fat
Daily Totals: 1,900 calories, 147 grams of protein, 155 grams of carbohydrates, and 81 grams of fat
Day 4 - High-Carb
Breakfast
- One serving of high-protein waffles topped with 100 grams of cottage cheese
- One tablespoon maple syrup
- 20 grams of blueberries
- One scoop of protein powder mixed in coffee or water
Micronutrients: 509 calories, 51 grams of protein, 53 grams of carbohydrates and 11 grams of fat
Snack
- Two hard-boiled eggs
- 80 grams of sliced carrots
- 80 grams of mini pretzel twists
Micronutrients: 359 calories, 18 grams protein, 45 grams carbohydrates and 12 grams fat
Lunch
- 480ml of lentil soup
- Four tablespoons of sunflower seeds
Micronutrients: 452 calories, 25 grams protein, 45 grams carbohydrates, and 21 grams fat
Snack
- One 200ml container of 2% plain Greek yoghurt
- 80 grams of raspberries
Micronutrients: 162 calories, 20 grams protein, 12 grams carbohydrates and four grams fat
Dinner
- One 115 grams lean ground beef burger with lettuce, tomato, and onion
- One 100% whole wheat hamburger bun
- One tablespoon ketchup
- One small corn on the cob
Micronutrients: 592 calories, 42 grams of protein, 55 grams of carbohydrates, and 24 grams of fat
Daily Totals: 2,075 calories, 156 grams of protein, 210 grams of carbohydrates and 72 grams of fat
Day 5 - High-Carb
Breakfast
- Two scrambled eggs
- 40 grams of dry oatmeal cooked in water
- 20 grams of seedless raisins
- Dash of cinnamon
Micronutrients: 405 calories, 19 grams of protein, 57 grams of carbohydrates and 12 grams of fat
Snack
- 20 grams of roasted chickpeas
- 20 grams of mozzarella cheese
- 80 grams of grapes
Micronutrients: 367 calories, 17 grams protein, 57 grams carbohydrates and nine grams fat
Lunch
- One whole wheat pita
- 155 grams of grilled chicken breast
- Two romaine leaves
- Two slices of tomato
- Two tablespoons of Caesar dressing
Micronutrients: 513 calories, 41 grams protein, 40 grams carbohydrates and 23 grams fat
Snack
- A medium apple
- Two tablespoons of almond butter
Micronutrients: 291 calories, 7 grams of protein, 31 grams of carbohydrates and 18 grams of fat
Dinner
- 170 grams of grilled chicken breast
- 60 grams of cooked whole wheat pasta noodles
- 40ml of marinara sauce
- 80 grams of broccoli
Micronutrients: 580 calories, 66 grams of protein, 57 grams of carbohydrates and 11 grams of fat
Daily Totals: 1,978 calories, 150 grams of protein, 242 grams of carbohydrates and 73 grams of fat
