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NUTRITION u Evidence Based

What Is Carb Cycling, and

How Does It Work?
Medically reviewed by Imashi Fernando, MS, RDN —
By Rudy Mawer, MSc, CISSN — Updated on August
4, 2022

What it is The science For weight loss

For muscle & performance Other benefits
How to do it Example menu
Recommended carb sources Bottom line

Carb cycling involves adjusting your

carbohydrate intake over a set interval
of time. It may help you lose fat or
maintain physical performance while
supporting weight loss goals.

Carbohydrate intake has been a hot topic for a long

time.

Several successful diets restrict carbs, and some

even totally exclude them (1  , 2  , 3  ).

But no macronutrient is categorically bad, including

carbs. Your carb intake is something that should be
tailored to you as an individual (4  ).

In order to make changes to their overall carb

intake, some people now “cycle” their
carbohydrates.

This is known as carb cycling.

This article provides a detailed breakdown of the

science and application of carb cycling.
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What is carb cycling?

Carb cycling is a dietary approach in which you
alternate carb intake on a daily, weekly, or monthly
basis.

People may use it to lose fat, maintain physical

performance while dieting, or overcome a weight
loss plateau.

Some people adjust their carb intake from day to

day, while others may do longer periods of low,
moderate, and high carb intake.

In short, carb cycling aims to time carbohydrate

intake to when it provides maximum benefit and
exclude carbs when they’re not needed (5  , 6  ).

You can program your carb intake based on a

variety of factors, such as:

Body composition goals: Some people will

reduce carbs during a diet and then add them
back during a “muscle building” or
performance phase.

Training and rest days: One popular approach

is a higher carb intake on training days and a
lower carb intake on rest days.

Scheduled refeeds: Another popular approach

is to do 1 day or several days at a very high
carb intake as a “refeed” during a prolonged
diet.

Special events or competitions: Athletes will

often “carb load” prior to an event, and many
physique competitors will do the same before
a bodybuilding show or photoshoot.

Type of training: Individuals will tailor carb

intake depending on the intensity and duration
of a particular training session. The longer or
more intense the training is, the more carbs
they will consume, and vice versa.

Body fat levels: Many individuals will cycle

their carbohydrates based on their level of
body fat. The leaner they become, the more
high carb days or blocks they include.

A typical weekly carb cycling diet may include 2

high carb days, 2 moderate carb days, and 3 low
carb days.

Protein intake is usually similar from day to day,

whereas fat intake varies based on carb intake.

A high carb day usually means low fat, whereas low

carb days are high fat.

Carb cycling is an advanced diet strategy requiring

more manipulation and programming than a typical
diet. To get it right, it’s helpful to consult a
registered dietitian.

SUMMARY

Carb cycling is a dietary approach in which

you manipulate your carb intake depending
on a variety of factors.

The science behind carb cycling

Carb cycling is a relatively new dietary approach.

The science is primarily based on the biological

mechanisms behind carbohydrate manipulation.

Few controlled studies have directly investigated

carb cycling diets (7,  8  ).

Carb cycling is an attempt to match your body’s

need for calories or glucose. For example, it
provides carbohydrates around your workout or on
intense training days.

The high carb days also help your body replenish its
supply of muscle glycogen, which may improve
performance and reduce muscle breakdown (9  ,
10  ).

Strategic high carb periods may also improve the

function of the weight- and appetite-regulating
hormones leptin and ghrelin (11  , 12  ).

The low carb days reportedly switch your body to a

predominantly fat-based energy system, which may
improve metabolic flexibility and your body’s ability
to burn fat as fuel in the long term (8  ).

Another big component of carb cycling is the

manipulation of insulin (13  ).

The low carb days and targeting of carbs around

workouts may improve insulin sensitivity, a vital
marker of health (14  ).

In theory, this approach may support the benefits

that carbohydrates provide.

Although the mechanisms behind carb cycling

support its use, it’s still advisable to be cautious
about this approach because of the lack of direct
research. Many more clinical studies with human
participants are needed to find out whether carb
cycling is safe and effective.

SUMMARY

The proposed mechanism of carb cycling is

to maximize the benefits of carbohydrates
and teach your body to burn fat as fuel.
While this makes sense in theory, more
direct research is needed.

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Can carb cycling help you lose

weight?
The mechanisms behind carb cycling suggest that it
can be beneficial for weight loss.

In theory, carb cycling may help you maintain

physical performance while encouraging your body
to burn fat for energy.

As with any diet, the main mechanism behind

weight loss is a calorie deficit, meaning that you eat
less than your body burns over a prolonged period
(15  ).

If you implement a carb cycling diet alongside a

calorie deficit, then you will likely lose weight.

However, the complex nature of carb cycling may

cause confusion and make it difficult for beginners
to stick to the plan.

In contrast, many people may enjoy the flexibility of

carb cycling. This could probably improve
adherence and long-term success for some people.

SUMMARY

Carb cycling may help you lose weight, as

long as you maintain a calorie deficit.

Carb cycling for muscle growth and

sports performance
Many people believe that carb cycling can be
beneficial for muscle gain and physical
performance.

The regular high carb periods and targeted carb

intake may help improve performance (9  ).

Consuming carbs around workouts may also aid in

recovery, nutrient delivery, and glycogen
replenishment (16  , 17  ).

This may promote muscle growth. However, some

research suggests carbs are not necessary to build
muscle if protein intake is sufficient (18  ).

While these mechanisms make sense in theory,

direct research comparing carb cycling to other
diets is needed to provide an evidence-based
answer.

In addition, not all research supports the idea that

“carb loading” improves athletic performance or
muscle growth (19  ).

Overall, there isn’t enough data to know for sure

(20  ).

SUMMARY

The mechanisms behind carb cycling

suggest it can help you optimize
performance. However, further research is
required.

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Does carb cycling have any other

benefits?
As mentioned earlier, carb cycling has the potential
to provide some benefits.

By having periods of both low and high carb

consumption, you may get many of the benefits of
both diets, as well as the potential negatives.

Benefits of low carb periods may include improved

insulin sensitivity, increased fat burning, improved
cholesterol levels, and enhanced metabolic health
(8  , 14  , 21  , 22  ).

High carb refeeds may have positive effects on

hormones during a diet, including thyroid hormones,
testosterone, and leptin. High carb periods could
also reduce inflammation and help your body use
iron (12  , 16  , 23  ).

These factors may play an important role in long-

term dieting success since hormones play a key role
in hunger, metabolism, and exercise performance
(24  ).

There may also be downsides to carb cycling. For

starters, a complex diet can be hard to maintain. It’s
also unclear whether any potential benefits will be
long lasting. Plus, there isn’t enough evidence to
know whether carb cycling is safe for your health
over time (4  ).

SUMMARY

Low carb periods may provide a number of

health benefits, and high carb refeeds can
have positive effects on your hormones.
The long-term effects of carb cycling are
not known.

How to do carb cycling

There are many variations of carb cycling, including
daily alterations or longer periods of high and low
carb intake.

Here is a sample week in which you regulate your

carb intake on a daily basis:

Carb
Exercise Fat intake
intake

weight
Monday high low
training

aerobic
Tuesday moderate moderate
exercise

Wednesda
rest day low high
y

weight
Thursday high low
training

weight
Friday high low
training

Saturday rest day low high

Sunday rest day low high

Even more so than a typical diet, carb cycling can

take a lot of fine-tuning and adjustment along the
way.

You can experiment with the number of high carb

days per week and the number of grams of carbs
per day to find the best approach for your lifestyle,
exercise routine, and goals.

If you prefer a low carb diet, you can add carb

cycling occasionally in the form of a refeed. Here
are some sample low carb plans with occasional
high carb blocks:

Amount of carbs
Low carb period High carb period in high carb
period

200–400 g per
days 1–11 days 12, 13, 14
day

150–400 g per
week 1–4 week 5
day

As the table suggests, you can either refeed every

couple of weeks or do long periods, such as a 4-
week low carb phase with a 1-week refeed.

You will also notice that the number of carbs per

day can vary drastically — this depends on activity
level, muscle mass, and carbohydrate tolerance.

An athlete who trains 3 hours a day or a 250-pound

bodybuilder may need the upper limit (or even
more), whereas an individual with a more moderate
fitness level may need to refeed on only 150–200
grams.

These examples are only suggestions. There is no

proven formula or ratio for carb cycling. The best
option is to consult a registered dietitian to make a
plan that’s tailored for you. Some dietitians
specialize in making diet plans for athletes.

If you take any medications or have any health

conditions, it’s important to talk with your doctor
before making major changes to your diet. Carb
cycling may not be appropriate for people with
diabetes.

SUMMARY

There are several options for carb cycling,

ranging from daily changes to monthly
refeeds. Consult a registered dietitian to
figure out what works best for you and your
goals.

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Example carb cycling menu

Here are three sample meal plans for low,
moderate, and high carb days. Keep in mind that the
total carbs per meal in these samples are estimates,
not exact numbers. Consider working with a dietitian
to draw up a more precise plan that meets your
particular needs.

High carb day

Breakfast: 3 boiled eggs, 3 slices Ezekiel (or 7-

seed/grain) bread, tomatoes, mushrooms, and
a side of mixed fruit (60 grams of carbs)

Lunch: 6-ounce (oz.) sweet potato, 6 oz. lean

meat or fish, mixed vegetables (45 grams of
carbs)

Pre-workout: 1 serving oatmeal, almond milk, 1

cup berries, 1 scoop whey protein (50 grams of
carbs)

Dinner: 1 serving brown rice, 6 oz. lean

chicken, homemade tomato sauce, 1 serving
kidney beans, mixed vegetables (70 grams of
carbs)

Moderate carb day

Breakfast: high protein yogurt, 1 cup mixed

berries, stevia, 1 spoon seed mix (25 grams of
carbs)

Lunch: 6 oz. chicken salad with 4 oz. diced

potatoes (25 grams of carbs)

Pre-workout: 1 banana and whey protein

shake (30 grams of carbs)

Dinner: 1 serving sweet potato fries, 6 oz. lean

beef, homemade tomato sauce, 1 serving
kidney beans, mixed vegetables (40 grams of
carbs)

Low carb day

Breakfast: 3 eggs with 3 slices bacon and

mixed vegetables (10 grams of carbs)

Lunch: 6 oz. salmon salad with 1 spoon olive

oil (10 grams of carbs)

Snack: 1 oz. mixed nuts with 1 serving turkey

slices (10 grams of carbs)

Dinner: 6 oz. steak, 1/2 avocado, mixed

vegetables (16 grams of carbs)

Recommended carbohydrate food

sources
Some carbs should be enjoyed in moderation,
including simple sugars and refined carbs, which are
found in foods such as cakes, desserts, highly
processed snack foods, and baked goods.

In contrast, there are plenty of healthy carb sources

that are tasty and packed full of beneficial fiber,
vitamins, and minerals.

When planning your high carb days, focus on these

healthier carb choices.

Recommended carbs

Instead of labeling carbs as “good” or “bad,”

consider choosing unrefined carbs whenever
possible. These include:

Whole grains: Unmodified grains are perfectly

healthy and may have many health benefits.
Examples include brown rice, oats, and quinoa.

Vegetables: Every vegetable has different

vitamin and mineral content. Eat a variety of
colors to get a good balance.

Whole fruits: As with vegetables, every fruit is

unique, especially berries, which have high
antioxidant content and low glycemic load.

Legumes: These are a great choice of slow-

digesting carbohydrates, which are full of fiber
and minerals.

Tubers: This category includes potatoes and

sweet potatoes.

SUMMARY

Limit refined carbs and added sugars.

Instead, eat mostly whole foods that
contain plenty of fiber.

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The bottom line

Carb cycling may be a useful tool for those trying to
optimize their diet, physical performance, and
health.

Some research supports the individual mechanisms

behind carb cycling, although some evidence is
mixed. More importantly, no direct research has
investigated a long-term carb cycling diet in
humans.
Rather than a long-term low or high carb diet, a
balance of the two may be beneficial from both a
physiological and a psychological perspective.

If using carb cycling for fat loss, ensure that your

protein intake is adequate and you maintain a
calorie deficit.

You may want to consider working with a dietitian to

find a protocol and carbohydrate amounts that are
the best fit for you. And if you take any medications
or have health conditions such as diabetes, it’s
important to consult your doctor before changing
your diet.

Last medically reviewed on August 4, 2022

How we reviewed this article:

HISTORY

Our experts continually monitor the health and

wellness space, and we update our articles when
new information becomes available.
Current Version

Aug 4, 2022

Written By
Rudy Mawer

Edited By
John Bassham

Medically Reviewed By
Imashi Fernando, MS, RDN

Copy Edited By
Jill Campbell

Jun 12, 2017

Written By
Rudy Mawer

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NUTRITION u Evidence Based

How Many Carbs Should You

Eat per Day to Lose Weight?
Medically reviewed by Adrienne Seitz, MS, RD, LDN,
Nutrition — By Kris Gunnars, BSc and Alina Sharon
— Updated on May 12, 2023

Ideal amount of carbs Benefits

What is a low carb diet? Types of carbs
Amount of weight loss FAQs Bottom line

If you’re looking to lose weight, eating

fewer carbs may help. How many carbs
you should eat daily depends on your
age, sex, body type, and activity level.

Reducing carbs tends to make you less hungry and

can lead to  weight loss without the need to count
calories.

For some people, a low carb diet allows them to eat

until fullness, feel satisfied, and still lose weight. This
article reviews how many carbs you should eat daily
to lose weight.
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How many carbs should you eat?

If you’re not looking to lose weight by cutting carbs,
then you can follow the Dietary Guidelines for
Americans, which recommend that carbs provide
45% to 65%  of your daily calorie intake for all age
groups and sexes.

According to the Food and Drug Administration

(FDA), the daily value for carbs is 275 grams (g) per
day when eating a 2,000-calorie diet.

How many carbs should I eat in a day to

lose weight?

Deciding exactly how many carbs you should eat

depends  on individual factors such as age, weight,
physical activity, and medical history.

In general, if you’re looking to lose weight by

reducing carbs, you can start removing the
unhealthiest carb sources from your diet, such as
refined wheat and added sugars. But to unlock the
potential metabolic benefits of low carb diets, you
also need to restrict other carb sources.

That said, while it’s a good idea to watch your carb

portions, it’s also important to eat quality foods
instead, such as high fiber carbs like vegetables,
fruits, legumes, and whole grains.

If you only cut carbs without paying attention to the

rest of your diet, you may not see the best results.
You also may not get all the nutrients you need.

SUMMARY

It’s a good idea to watch your carb portions,

but how many carbs you should eat
depends on many factors. It’s also
important to make sure to replace the carbs
with other quality foods.

Why eat fewer carbs?

Some of the benefits of eating fewer carbs include:

Weight loss

Studies  show that low carb diets can reduce a

person’s appetite, lead to them eating fewer
calories, and help them to lose weight more easily
than other diets, provided they maintain the diet.

In a study  comparing low carb and low fat diets,

researchers found that participants who ate a low
carb diet saw better weight loss results for up to a
year compared with those who ate a low fat diet.

The researchers also found that the same people

who ate a low carb diet had lower levels of high-
density lipoprotein (HDL), but they also ended up
with an increased low-density lipoprotein (LDL)
cholesterol, as well as total cholesterol.

Another study  focusing specifically on people

living with obesity didn’t find a substantial difference
in weight loss for 24 months after either a low-
carbohydrate or a low fat diet. These studies
suggest that a low carb diet may help some people
lose weight but may not be right for others.

Other benefits

Low carb diets also have benefits that go beyond

just weight loss. They can help to lower blood sugar,
which is important for people living with diabetes.
Research also shows a low carb diet can also help
lower your blood pressure.

Low carb diets such as the ketogenic diet help

reduce your blood levels of insulin, a hormone that
brings the glucose from carbs into the body’s cells.

One of the functions of insulin is to store fat. Many

experts believe that the reason low carb diets work
so well is that they reduce your levels of this
hormone.

Another thing that insulin does is to tell the kidneys

to retain  sodium. This is the reason high carb diets
can cause excess water retention.

SUMMARY

Many studies show that low carb diets can

be more effective than low fat diets for
weight loss, but the research is
inconsistent, showing a potential for an
increase in cholesterol. That said, low carb
diets can help reduce blood pressure,
sodium, and glucose.

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What counts as a low carb diet?

Researchers define low-carbohydrate diets as ones
that contain less than 20 to 120 g of carbohydrates
per day. That said, different diets may restrict carbs
to a different degree. Some may allow you to eat a
bit more.

Examples of diets that can be considered low-

carbohydrate include:

ketogenic diet

Atkins diet

paleo diet

Zone diet

South Beach diet

That said, an individual’s ideal carb intake depends

on age, sex, body composition, activity levels,
personal preference, food culture, and current
metabolic health.

SUMMARY

Low carb diets usually contain fewer than

20 to 120 g of carbohydrates per day. But
optimal carb intake varies between
individuals, depending on activity levels,
current metabolic health, and many other
factors.

Types of carbs and what to focus

on
A low carb diet isn’t just about weight loss. It may
also improve your health. For this reason, the diet
should be based on whole, unprocessed foods and
healthy carb sources. Low carb junk foods are often
unhealthy.

If you want to improve your health, aim for

unprocessed foods such as:

lean meats

fish

eggs

vegetables

nuts

avocados

healthy fats

Look for carbohydrate sources that include fiber. If

you prefer a moderate carb intake, try to choose
unrefined starch sources, like potatoes, sweet
potatoes, oats, and brown rice.

For more details on specific foods to eat, check out

this list of low carb foods and this detailed low carb
meal plan and sample menu.

SUMMARY

It’s very important to choose healthy, fiber-

rich carb sources. A healthy diet includes
plenty of vegetables, even at the lowest
level of carb intake.

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How much weight can you lose?

Research has found that the average weight loss
within 12 months tends to be about 13 pounds (lb) or
6 kilograms (kg)  . That said, the study showed that
a low fat diet can also lead to similar weight loss
within a year.

Another study also found that participants on a low-

carbohydrate diet for 8 weeks lost 22.8%  of the fat
in their abdominal cavity, also known as visceral fat
or belly fat, compared with people who were on a
low fat diet, who lost only 1%. Visceral fat is the most
dangerous fat and is strongly associated with many
diseases.

Keep in mind, these results were average for this

specific research study. You may lose more or less
depending on your body and the specific factors
that may be influencing your metabolism.

SUMMARY

There are a few studies estimating an

average weight loss amount, but they can’t
be applied to everyone, as each person’s
body and weight loss journey can be
unique.

Frequently asked questions:

Is 100 g of carbs a day low carb?

As long as you’re eating less than 150 g of carbs a

day, you’re eating a low carb diet.

Can you lose weight on 50 g of carbs a

day?

You may lose weight faster on 50 g of carbs a day

or less, but it depends on what else you’re eating,
how many calories you’re consuming, how active
you are, and many other factors. In addition, eating
slightly more carbs may lead to lower but more
sustainable weight loss.

Is 30 g of carbs a day ok?

Eating less than 50 g of carbs a day is the most

limiting low-carbohydrate diet. That said, consider
seeing a healthcare professional or dietician first to
see what diet is best for you given your specific
needs and health parameters.

The bottom line

Before starting the low carb diet, try tracking how
many carbs you eat on a typical day and whether
they’re healthy or unhealthy. There are free apps
that can help.

Because fiber doesn’t really count as carbohydrates,

you can exclude fiber grams from the total number.
Instead, count net carbs using this calculation: net
carbs = total carbs − fiber.

If you’re not losing weight or your weight loss slows

down during the low carb diet, check out these
possible reasons why.

Last medically reviewed on May 12, 2023

How we reviewed this article:

SOURCES HISTORY

Our experts continually monitor the health and

wellness space, and we update our articles when
new information becomes available.
Current Version

May 12, 2023

Written By
Kris Gunnars, Alina Sharon

Edited By
Alina Sharon

Medically Reviewed By
Adrienne Seitz, MS, RD, LDN

Copy Edited By
Sarah Mills

Apr 2, 2020

Written By
Kris Gunnars

Edited By
Christina Nagatani

Medically Reviewed By
Atli Arnarson BSc, PhD

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NUTRITION u Evidence Based

Low-Carb Diets — Healthy,

but Hard to Stick to?
By Kris Gunnars, BSc — Updated on February 6,
2018

Most health authorities have started to acknowledge

the health benefits of low-carb diets.

However, it doesn’t seem like they’re about to reach

the mainstream anytime soon.

Despite the proven health benefits, many nutrition

professionals are still reluctant to recommend them.
They believe low-carb diets are too hard to stick to.

I want to debunk that myth now, once and for all.

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Low-Carb Studies Show Good

Compliance
Many randomized controlled trials (RCT) have
compared low-carb diets to the standard weight loss
strategy — a low-fat, calorie-restricted diet.

When you look at these studies, you see that low-

carb diets aren’t harder to stick to at all. It’s a
misconception.

Most of these studies show that more people in the

low-carb groups make it to the end.

I looked at 19 RCTs that compared LC and LF diets

(1  , 2  , 3, 4, 5  , 6, 7  , 8  , 9  , 10, 11  , 12  , 13  ,
14, 15, 16, 17, 18  , 19  ).

I included each study that had data on how many

people made it to the end. Then, I calculated the
average percentage of those who finished:

Average for low-carb diets: 79.51%

Average for low-fat diets: 77.72%

The results are clear. Low-carb diets are easier to

stick to.

The difference isn’t huge, but it is very clear that

low-carb diets are at least NOT harder to stick to
than low-fat diets.

SUMMARY
Most studies show that low-carb diets are
no harder to follow than conventional
calorie-restricted, low-fat diets.

Low-Carb Diets Reduce Appetite

There is one main reason low-carb diets are easy to
stick to: they circumvent the main side effect of
dieting — hunger.

That’s because restricting carbohydrates leads to a

reduction in appetite.

This is partly because low-carb diets are high in

protein, which suppresses appetite more than carbs
or fat (20  ).

Studies also indicate this may be due to higher

levels of peptide YY (PYY) on a low-carb diet,
compared to a low-fat diet. PYY is a hormone that
reduces appetite (21  ).

The exact mechanism doesn’t matter in my opinion,

just the fact that low-carb diets lead to an automatic
reduction in calorie intake.

When going low-carb you get to eat good food until

you feel full — and still lose weight.

SUMMARY
People on low-carb diets experience a
lower appetite than those on high-carb
diets. This makes a low-carb plan easier to
stick to.

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Low-Carb Diets Are Simple to

Follow
Simplicity is another reason low-carb diets are easy
to stick to.

While cutting most sugar and carbs is a drastic

change for many people, low-carb diets don’t have
to be complex.

In fact, you can easily start a low-carb diet by

following just a few simple rules:

Avoid processed food

 Eat protein, fat and veggies with every meal

Avoid sweet fruit and starchy vegetables, such

as potatoes

By skipping all processed food, you automatically

cut most of the carbs from your diet.

There is also no need for you to count calories or

keep a food diary. After starting a low-carb routine,
people can often eat as much as they want and still
lose excess pounds.

SUMMARY
Low-carb diets are simple to follow. Just a
few basic rules, like avoiding all processed
foods, will cut most carbs from your diet.

It’s Easy to Go off Track

Although I’ve pretty much debunked the idea that
low-carb diets are hard to stick to, there are still a
few things to keep in mind.

Most diets worth following take dedication and

resilience. Let’s face it, sugar is addictive for many
people and staying sober can be a challenge,
especially in social situations.

The first couple of weeks on a low-carb diet are

probably the worst.

Once your body has adjusted and you’ve managed

to get into a low-carb routine, you’ll start feeling
good. So staying on the diet shouldn’t be painful.

But that doesn’t mean high-carb foods won’t tempt

you. In fact, chances are you will deviate from the
diet every now and then.

That said, the same applies to all diets that require

you to change your dietary pattern drastically.

Just keep in mind that if you go off track, it’s always

worth starting anew.

SUMMARY
Although low-carb diets are easy and
simple, you still have to resist temptations
and peer pressure.

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How to Stick to a Low-Carb Diet

There is no secret formula on how to stick to a low-
carb diet.

It largely depends on your own dedication and

willpower, but here are a few tips that could reduce
your risk of failure:

Know which foods are low-carb. Confidence

when grocery shopping is essential. Read this
article for a detailed list of low-carb foods.

Never go grocery shopping when you are

hungry and always bring a shopping list to
follow. It will reduce the risk of impulse buying.

Make a meal plan. Be prepared and know

what you are going to eat beforehand. For an
excellent meal plan and menu, visit this page.

Stock up on low-carb foods you enjoy eating.

Make sure to always keep low-carb snack

options close at hand.

Do some research on low-carb recipes you

would like to try. Variety is important in the
long run.

Tell your friends and family about your diet and

ask for their support. You could even invite
them for a low-carb dinner at some point.

A low-carb diet is not totally carb-free. Make

sure to include plenty of whole non-starch
plant foods in your diet.

There are many other ways to improve your

chances of success. For some general advice, read
this article on 14 simple ways to stick to a healthy
diet.

SUMMARY
To successfully start a low-carb routine and
stick to it, you need to develop the
appropriate mindset. The right strategies
can make it both easy and fun.

The Bottom Line

Low-carb diets are fairly easy to follow, at least
when you’ve gotten through the first couple of
weeks.

They suppress appetite more than the standard low-

fat diet and you only need to follow a few basic
rules.

However, you’ll still have to show resilience and

avoid giving in to carb cravings and social pressure.

Yet, once you’ve gotten into the routine, life will start
to get easier and chances are you’ll feel healthier
than ever before.

Don’t let misconceptions discourage you from trying

a healthy low-carb diet.

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Cold Shower for Anxiety:

Does It Help?
Medically reviewed by Janet Brito, Ph.D., LCSW,
CST — By Kristeen Cherney on June 22, 2020

Research How it works Tips to relieve anxiety

Treatments When to see a doctor Takeaway

You may have heard of taking cold showers for

muscle aches or to simply help you wake up quickly.
Additionally, there’s discussion of their role in
anxiety treatment when used as water therapy, or
hydrotherapy.

Anxiety is a mental health condition that causes

excessive fears and worries. While occasional
anxiety and stress are normal parts of life, anxiety
disorders can interfere with your daily activities,
sometimes making it difficult to participate in work
and social activities.

Chronic anxiety can be treated in a number of

different ways by a mental health professional.
Sometimes, complementary therapies may help, too.
Cold showers are considered complementary, and
their roots are thought to be traced to Ayurvedic
medicine techniques.

Before you face a cold shower though, consider

whether braving colder water will actually help your
anxiety symptoms. Also, talk to your doctor about
other ways you can manage anxiety for the long
term.
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Does it work?
While cold showers could, in theory, help minimize
the symptoms of anxiety, more research is needed
to prove that cold water is an effective anxiety
treatment. Some studies have investigated
hydrotherapy in treating other mental health
conditions, which may suggest similar benefits for
anxiety management.

One such 2008 study reviewed the role of

hydrotherapy in the treatment of depression.
Participants were noted to experience an
improvement in their symptoms after several weeks
of hydrotherapy. This consisted of 2- to 3-minute
sessions of cold water showers at 68°F (20°C), one
to two times per day.

Anxiety often leads to an increased heart rate. While

some studies have noted that cold hydrotherapy
could increase heart rate in people with depression,
others have found that cold water immersion can
lower your heart rate by up to 15 percent  .

Overall, studies  have proven that regular cold

water showers can boost your immune system.
Anxiety isn’t necessarily caused by lower immune
function per se, but it is linked to increased
inflammation that could lead to more frequent
illnesses.

How it might work

Cold showers have been proven to help improve
blood circulation. When you cool down your body
temperature, your system responds by moving fresh
blood. Anxiety may cause an increase in blood
pressure, so in theory, a cold shower may help bring
it down.

Another way cold showers may work is by

increasing endorphins, or the feel-good hormones
in your brain. Endorphins can ease symptoms of
depression and anxiety. Cold water may also
decrease cortisol, a stress-inducing hormone.

Athletes have long been known to use ice baths to

help decrease the inflammation that may lead to
muscle soreness after an intense workout. For
anxiety, a cold shower may reap similar benefits in
terms of inflammation. Ongoing stress may increase
inflammation, which can then lead to a cycle of
inflammation-induced anxiety.

Also, a cold shower can take temporarily take your

mind off the things you might be worried or fearful
of. The minutes you spend focused on how the cold
water feels on your body may act as a mindfulness
practice, keeping you in the moment versus future
events that are out of your control.

When using hydrotherapy for anxiety, you should

only use cold water for a few minutes at a time. You
can then finish your shower with lukewarm water.
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Other tips to relieve anxiety

While a cold shower may help alleviate anxiety
symptoms, this isn’t the only home remedy you can
try. Consider the following home treatments that are
proven to reduce anxiety over time:

Exercise regularly. Daily exercise can help

improve your mood, increase endorphins, and
reduce stress. The key is to choose something
that you would enjoy doing regularly — you
don’t want exercise to be a source of anxiety.
If you’re new to exercise, talk to your doctor
about the best activities suited to your abilities
and how you might gradually increase the time
and intensity.

Adopt meditation and other mindfulness

techniques. Excessive worrying is a hallmark
symptom of anxiety. By practicing meditation,
deep breathing, and visual imagery daily, you
may be able to ease anxiety symptoms. You
may start to see some benefit after just a few
minutes a day.

Eat more whole foods. Fruits, whole grains,

vegetables, and fatty fish may reduce
inflammation in the body while also improving
your overall mood.

Reduce your caffeine intake. While a morning

cup of coffee alone isn’t harmful, consuming
too much caffeine during the day can worsen
anxiety symptoms and lead to nighttime
insomnia. Consider drinking chamomile tea in
the afternoons and evenings — it’s naturally
free of caffeine and may have a soothing
effect.

Prioritize your sleep schedule. Anxiety is

worsened by sleep deprivation. It may also
cause insomnia in some people, which can
lead to a sporadic sleep schedule and daytime
fatigue. If you can, try to go to bed and wake
up at the same time each day. Make sleep as
big of a priority as your work schedule.

Take time to socialize. In some cases, anxiety

may increase your risk of depression and
social isolation. Scheduling social activities
ahead of time may offset these risks. Plus,
socializing can increase endorphins and
alleviate stress.

Treatments for anxiety

For severe or chronic anxiety, medical treatments
may help in addition to home remedies. Talk to your
primary care provider if anxiety continues to affect
your daily life. They may recommend the following
treatments:

Talk therapy (psychotherapy). This involves

regular meetings with a psychotherapist to
help explore the root causes of your anxiety
and how you can overcome them. Cognitive
behavioral therapy (CBT) is the most common
form used in the treatment of anxiety
disorders.

Medications. These include anti-anxiety drugs,

sedatives, or antidepressants. Each may pose
different side effects and interactions, so it’s
important to talk to your doctor about any
other prescriptions, over-the-counter drugs,
vitamins, and herbs you may be taking. Anxiety
medications are typically recommended for
short-term use only.

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When to see a doctor

If your anxiety symptoms don’t improve (or if they
worsen), it may be time to reach out to a mental
health professional. Your primary care provider may
recommend one, or you can call your insurance
company to see who is in network with your
coverage.

You’ll also want to call your doctor right away if you

feel that anxiety is interfering with your job,
relationships, and overall ability to function. Seek
emergency medical assistance if you or a loved one
is exhibiting suicidal thoughts or behaviors.

If you’re already seeing a psychotherapist, you may

still need to see a psychiatrist for further clinical
evaluation. Psychotherapists aren’t doctors, so they
can’t prescribe medications.

You might also need to seek a second opinion if you

aren’t getting the results you’d like from your current
therapist, but keep in mind that it can take weeks to
start seeing a difference.

The bottom line

Taking cold showers regularly may help decrease
anxiety symptoms over time, thanks to the cool
water’s effects on your circulation and hormones.
However, a cold shower shouldn’t replace an
evaluation by a mental health professional in the
case of severe anxiety.

Anxiety treatment and management consists of

healthy lifestyle habits, home remedies, therapy,
and sometimes medications. It can also be helpful to
keep track of your symptoms to see how home
remedies, such as cold showers, have any impact.
See your doctor if you’re concerned about your
current anxiety treatment plan.

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Last medically reviewed on June 22, 2020

How we reviewed this article:

SOURCES HISTORY

Our experts continually monitor the health and

wellness space, and we update our articles when
new information becomes available.
Current Version

Jun 22, 2020

Written By
Kristeen Cherney, PhD

Edited By
Allison Tsai

Medically Reviewed By
Janet Brito, PhD, LCSW, CST

Copy Edited By
Anne Arntson

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NUTRITION u Evidence Based

Low-Carb/Ketogenic Diets
and Exercise Performance
By Rudy Mawer, MSc, CISSN — Updated on May 29,
2017

Low-carb and ketogenic diets are extremely

popular.

These diets have been around for a long time, and

share similarities with paleolithic diets (1  ).

Research has shown that lower-carb diets can help

you lose weight and improve various health markers
(2  ).

However, the evidence on muscle growth, strength

and performance is mixed (3  , 4  , 5  ).

This article takes a detailed look at low-

carb/ketogenic diets and physical performance.
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 What Are Low-Carb and Ketogenic
Diets?
The guidelines for a low-carb diet vary between
studies and authorities. In research, low-carb is
usually classified as less than 30% of calories from
carbs (6  , 7  ).

Most average low-carb diets consist of 50–150

grams of carbs per day, a fairly high amount of
protein and a moderate-to-high fat intake.

Yet for some athletes, “low-carb” can still mean over

200 grams of carbs per day.

In contrast, a well-formulated ketogenic diet is more

restrictive, usually consisting of only 30–50 grams
of carbs per day, combined with a very high fat
intake (8  ).

This extremely low carb intake helps you achieve

ketosis, a process where ketones and fat become
the main sources of energy for the body and brain
(9  ).

There are several versions of the ketogenic diet,

including:

Standard ketogenic diet: This is an extremely

low-carb, moderate-protein, high-fat diet. It
typically contains 75% fat, 20% protein and 5%
carbs (8  ).

Cyclical ketogenic diet: This diet involves

periods of higher-carb refeeds, such as 5
ketogenic days followed by 2 high-carb days.

Targeted ketogenic diet: This diet allows you

to add carbs, usually around periods of intense
exercise or workouts.

The pie charts below show the typical nutrient

breakdown of a low-fat Western diet, a low-carb diet
and a typical ketogenic diet:

In most low-carb and ketogenic diets, people restrict

food sources like grains, rice, beans, potatoes,
sweets, cereals and some fruits.

An alternative approach is carb cycling, where high-

carb periods or refeeds are included regularly in a
low-carb or ketogenic diet.

BOTTOM LINE:

A low-carb diet usually consists of a higher

protein intake with less than 30% of
calories from carbs. Ketogenic diets are
very high in fat, moderate in protein and
contain almost no carbs.

Low-Carb Diets and Fat Adaptation

During a low-carb or ketogenic diet, the body
becomes more efficient at using fat as fuel, a
process known as fat adaptation. The drastic
reduction in carbs causes a rise in ketones, which
are produced in the liver from fatty acids (10  ).

Ketones can provide energy in the absence of

carbs, during a prolonged fast, during long exercise
periods or for people with uncontrolled type 1
diabetes (11  , 12  , 13  ).

Even the brain can be partly fueled by ketones

(14  ).

The remaining energy is provided by

gluconeogenesis, a process where the body breaks
down fats and proteins, converting them into carbs
(glucose) (14  ).

Ketogenic diets and ketones have many beneficial

properties. They are even being used to treat
diabetes, neurological diseases, cancer and risk
factors for heart and respiratory diseases (2  , 15  ,
16  ).

The fat adaptation on a ketogenic diet can be very

powerful. One recent study in ultra-endurance
athletes found that a ketogenic group burned up to
2.3 times more fat in a 3-hour exercise session
(17  ).

Yet although low-carb and ketogenic diets provide

many health benefits, there is an ongoing debate
about how these diets affect exercise performance
(18  , 19  ).

BOTTOM LINE:

In the absence of carbs, your body burns

fat for energy. This mainly occurs by
increased fat oxidation and the production
of ketones.

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Low-Carb Diets and Muscle

Glycogen
Dietary carbs are broken down into glucose, which
turns into blood sugar and provides the main fuel for
moderate and high-intensity exercise (20  ).

For several decades, research has repeatedly

shown that eating carbs can help with exercise
performance, especially endurance exercise (21  ).

Unfortunately, the human body can only store

enough carbs (glycogen) for around 2 hours of
exercise. After this time, fatigue, tiredness and
decreased endurance performance may occur. This
is known as “hitting the wall” or “bonking” (22  ,
23  , 24  ).

To counter this, most endurance athletes now

consume a high-carb diet, “carb up” the day before
a race and consume carb supplements or food
during exercise.

However, low-carb diets don’t contain a lot of carbs,

and therefore don’t help optimize the reserves of
stored glycogen in the muscles.

BOTTOM LINE:

Stored carbs provide an efficient energy

source for exercise lasting up to 2 hours.
After this time, energy output and
endurance performance usually decrease.

Low-Carb Diets and Endurance

Performance
Research has been done on the use of fat as fuel in
sports performance (25  ).

During exercise, fat provides more energy at lower

intensities and carbs provide more energy at higher
intensities.

This is known as the “crossover effect,” which is

illustrated below (26  ):

Image source: The Science of Sport.

Recently, researchers wanted to see if a low-carb

diet could alter this effect (18  , 19  ).

Their study found that ketogenic athletes burned

mostly fat at up to 70% of max intensity, vs only 55%
in the high-carb athletes. In fact, the ketogenic
athletes in this study burned the most fat ever
recorded in a research setting (17  ).

Yet despite these positive findings, fat may be

unable to produce energy fast enough to meet the
demands of the muscles of elite athletes (27  , 28  ,
29  ).

Therefore, more research is needed in an athletic

population before any firm recommendations can be
made.

Nevertheless, studies have found that low-carb diets

can help prevent tiredness during prolonged
exercise. They may also help you lose fat and
improve health, without compromising low-to-
moderate intensity exercise performance (4  , 30  ,
31  ).

Furthermore, these diets can teach your body to

burn more fat, which may help you preserve muscle
glycogen during exercise (17  ).

BOTTOM LINE:

A low-carb diet is likely to be just fine for

most people exercising at low-to-moderate
intensities. However, more research is
needed for high-level athletes.

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How Carbs Affect Muscle Growth

As of now, no research has shown that low-carb or
ketogenic diets are better for high-intensity,
strength or power-based sports.

This is because carbs aid muscle growth and high-

intensity exercise performance in several ways:

Promote recovery: Carbs may help with

recovery after exercise (32  ).

Produce insulin: Carbs also produce insulin,

which helps with nutrient delivery and
absorption (33  ).

Provide fuel: Carbs play an important role in

the anaerobic and ATP energy systems, which
are the primary fuel sources for high-intensity
exercise (34  ).

Reduce muscle breakdown: Carbs and insulin

help reduce muscle breakdown, which may
improve net protein balance (35  , 36  ).

Improve neural drive: Carbs also improve

neural drive, resistance to fatigue and mental
focus during exercise (37  ).

However, this doesn’t mean your diet must be very

high in carbs, like a typical Western diet. A
moderate-carb or carb cycling diet may work well
for most sports./p>

In fact, a moderate-carb, higher-protein diet seems

to be optimal for muscle growth and body
composition for people who are lean and active
(38  ).

BOTTOM LINE:

Carbs play an important role in muscle

growth and high-intensity exercise
performance. There is no research showing
low-carb diets to be superior for this.

Studies on Low-Carb Diets for

Athletes
Several studies have looked into the effects of low-
carb diets on high-intensity endurance exercise.

However, they have provided mixed results.

One study found no difference between the

ketogenic and high-carb groups for high-intensity
sprints.

Yet the ketogenic group did get less tired during

low-intensity biking, which is probably because the
body used more fat for fuel (39  ).

Other studies have shown that people on low-carb

diets can spare muscle glycogen and use more fat
as fuel, which could be beneficial for ultra-
endurance sports (18  ).

Nevertheless, these findings have less relevance for

athletes performing high-intensity exercise or
workouts of less than 2 hours.

The research is also mixed in obese populations,

with some studies showing benefits in lower-
intensity aerobic exercise, while others show a
negative effect (31  , 40  ).

Some studies have found that individual response

may vary as well. For example, one study found that
some athletes achieved better endurance
performance, while others experienced drastic
decreases (41  ).

At the present time, the research does not show

that a low-carb or ketogenic diet can improve high-
intensity sports performance, compared to a higher-
carb diet.

Yet for lower-intensity exercise, a low-carb diet can

match a conventional high-carb diet and even help
you use more fat as fuel (31  ).

BOTTOM LINE:

Low-carb and ketogenic diets do not seem

to benefit high-intensity exercise
performance. However, these diets seem to
match high-carb diets when it comes to
lower-intensity exercise.

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Are There Any Additional Benefits

for Athletes?
One beneficial aspect of a low-carb or ketogenic
diet is that it teaches the body to burn fat as fuel
(42  ).

For endurance athletes, research has shown that

this can help preserve glycogen stores and keep
you from “hitting the wall” during endurance
exercises (18  , 42  ).

This helps you rely less on carbs during a race,

which could be important for athletes who struggle
to digest and consume carbs during exercise. It may
also be beneficial during ultra-endurance events
where access to food is limited (18  ).

Additionally, several studies have shown that low-

carb and ketogenic diets can help people lose
weight and improve overall health (43  , 44  ).

Fat loss can also improve your fat to muscle ratio,

which is extremely important for exercise
performance, especially in weight-dependent sports
(45  , 46  ).

Exercising with low glycogen stores has also

become a popular training technique, known as
“train low, compete high” (47  ).

This can improve fat utilization, mitochondria

function and enzyme activity, which have a
beneficial role in health and exercise performance
(47  ).

For this reason, following a low-carb diet for a short

period of time — such as during an “off season” —
may aid long-term performance and health.

BOTTOM LINE:

Low-carb diets may be useful for some

types of endurance exercise. They can also
be used strategically to improve body
composition and health.

Take Home Message

Low-carb or ketogenic diets can be a good choice
for healthy people who are mostly exercising and
lifting to stay healthy.

However, there is currently no solid evidence that

they improve performance over higher-carb diets in
athletes.

That being said, the research is still in its infancy,

and some early results suggest that they can be a
good choice for low-intensity exercise or ultra-
endurance exercise.

At the end of the day, carb intake should be tailored

to you as an individual.

How we reviewed this article:

HISTORY

Our experts continually monitor the health and

wellness space, and we update our articles when
new information becomes available.
Current Version

May 29, 2017

Written By
Rudy Mawer

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