Specialist details five-day weight loss plan and says 'make one change'

Carbs have a bad reputation when it comes to dieting. However, fitness experts at Bulk.com say that tripling your carb intake twice a week will "significantly promote weight loss".

They said the "scientifically backed method", known as carb cycling, will "help repair your metabolism", which can be affected by crash dieting (eating under 800 calories), and is also a more sustainable way to lose weight while still enjoying your favourite pizza or pasta dish.

Carb cycling is among the top five search terms for “carb” on Google, with a global average monthly search volume of 67,000 over 12 months, they said.

Rowan Cooke, sport and exercise science specialist at Bulk.com said: "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!”

It is recommended that a person consumes around 2,000 calories per day - 2,500 for men - and between 900 and 1,300 calories should be from carbohydrates. Therefore you should consume between 225 and 325 grams of carbs daily.

Rowan added: “With carb cycling, you will spend two days eating a high 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.”

Rowan's example of a carb-cycling 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 2 grams of fat

Lunch

• 85 grams of tinned tuna, drained

• 1 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, 4 grams of protein, 65 grams of carbohydrates, and 9 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 fat.

Day 2 - High carb

Breakfast

• Peanut Butter Banana Smoothie

• One scoop of protein powder

• 1 medium frozen banana

• 25 grams dry oatmeal

• 2 tablespoons of peanut butter

• 1 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

• 200 ml 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

• 1 medium baked potato

• 80 grams of mixed vegetables, steamed

Micronutrients: 355 calories, 39 grams protein, 46 grams carbohydrates, and 2 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

• 3 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, 5 grams protein, 25 grams carbohydrates, and 4 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

• 30 ml of balsamic vinegar

• 1 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

• 1 medium banana

Micronutrients: 218 calories, 26 grams of protein, 29 grams of carbohydrates, and 1 gram of fat

Dinner

• 225 grams of baked salmon

• 1 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

• 1 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

• 480 ml of lentil soup

• 4 tablespoons of sunflower seeds

Micronutrients: 452 calories, 25 grams protein, 45 grams carbohydrates, and 21 grams fat

Snack

• One 200 ml container of 2% plain Greek yoghurt

• 80 grams of raspberries

Micronutrients: 162 calories, 20 grams protein, 12 grams carbohydrates, and 4 grams fat

Dinner

• One 115 grams lean ground beef burger with lettuce, tomato, and onion

• One 100% whole wheat hamburger bun

• 1 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 9 grams fat

Lunch

• One whole wheat pita

• 155 grams of grilled chicken breast

• Two romaine leaves

• Two slices of tomato

• 2 tablespoons of Caesar dressing

Micronutrients: 513 calories, 41 grams protein, 40 grams carbohydrates, and 23 grams fat

Snack

• 1 medium apple

• 2 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.