Think carbs are the enemy of fat loss? Think again. In the FASTer Way, we don’t fear carbs—we cycle them. This strategic approach helps you torch fat, balance hormones, boost energy, and break through frustrating plateaus… without giving up your favorite foods or feeling deprived.

Whether you’ve been stuck in diet culture for years or just want a smarter, science-backed strategy to reach your goals, carb cycling could be the game-changer you’ve been looking for. Let’s break it all down—FASTer Way style.

What Is Carb Cycling?

Carb cycling is the intentional variation of your carbohydrate intake throughout the week to support your body’s energy needs and metabolic flexibility.

Translation? Some days you’ll eat fewer carbs (like on low-carb days), and other days you’ll eat more (regular macro days)—all strategically timed to your workouts and goals.

This isn’t a no-carb or “keto” situation. You’re not cutting out food groups or living off lettuce and air. Carb cycling is a powerful tool to help your body:

• Burn fat more efficiently
• Build lean muscle
• Improve insulin sensitivity
• Reduce inflammation
• Support hormones (especially key for women 35+)

Why Carb Cycling Works for Fat Loss

On low-carb days, your body depletes stored glycogen (sugar stored in your muscles). Once those stores are low, your body starts burning stored fat for energy. Paired with high-intensity workouts like HIIT or Tabata, this fat-burning switch flips faster and more efficiently.

Then, on regular macro days, you replenish carbs to refuel your body, build muscle, and keep your metabolism humming. This keeps your energy up, cravings down, and results coming.

When done right, carb cycling helps prevent the plateaus that so many women hit after trying the same routine for weeks on end.

Why Carb Cycling Is Especially Effective for Women

Ladies, let’s talk hormones. As we age—especially in our 30s, 40s, and beyond—our hormones shift. Estrogen and progesterone fluctuate, cortisol can creep up, and it gets harder to lose fat and maintain energy levels using traditional diet methods.

Enter: carb cycling.

By intentionally adjusting your carb intake (instead of eliminating it), you support:

• Thyroid health
• Cortisol regulation
• Improved mood (yes, carbs help make serotonin!)
• Steady energy levels
• Better sleep
• More effective fat loss (without losing your mind)

Carbs are not the enemy—your body actually needs them. The key is knowing when and how to eat them.

How We Carb Cycle in the FASTer Way

In the FASTer Way, we pair nutrition with your workouts for maximum impact. It’s not random—it’s a science-backed system that works.

Here’s how it looks:

• Monday & Tuesday = Low Carb Days (less than 50g net carbs)
  → Paired with HIIT and Tabata workouts to deplete glycogen and burn fat
  
  
• Wednesday–Sunday = Regular Macro Days
  → Paired with strength training and active recovery to build muscle and restore glycogen

This smart combo is what allows you to burn fat while preserving (and building) lean muscle—something most diets simply can’t do.

What to Eat on Low Carb Days

You’re not going no-carb—you’re going low carb, and we’re doing it with whole, nutrient-dense foods.

Good carb options (in moderation):

• Berries
• Non-starchy veggies (leafy greens, peppers, zucchini, cucumbers, mushrooms, etc.)
• Small amounts of sweet potato or squash if needed

Your focus = protein + healthy fat.

Great protein sources (gluten + dairy free):

• Grilled chicken
• Ground turkey or grass-fed beef
• Wild-caught fish
• Eggs or egg whites
• Nitrate-free turkey bacon or deli turkey
• Hydrobeef or plant-based protein powder (like our FASTer Way Protein or Collagen)

Healthy fats:

• Avocados
• Olive oil or avocado oil
• Nuts and seeds
• Coconut flakes or coconut oil
• Nut butters (no added sugar)
  
  

A typical low carb day might look like this:

• Breakfast: Eggs your Way with nitrite free turkey bacon and mixed berries
• Lunch: Cobb Salad with chicken, nitrite free turkey bacon, hard boiled eggs, cucumber and homemade dressing over greens
• Dinner: Bourbon Chicken with roasted broccoli
• Snack: Macadamia nuts with raspberries

It’s all about fueling your body with the right macros—not starving it.

What About the Scale?

Spoiler alert: the scale will fluctuate with carb cycling. Carbs naturally cause your body to retain water—not fat. So if you’re up a pound or two after a regular macro day, it’s just water and glycogen replenishment.

That’s why in the FASTer Way 6 Week Program we recommend clients ditch the scale and track progress and wins in other ways. Focus on how you feel, how your clothes fit, and your strength gains. That’s real progress.

And trust us—when you combine carb cycling with strength training, whole food nutrition, and the right mindset? That’s when your results go next level.

Related Resources:

• What Actually Works: Breaking Through Fat Loss Resistance After 40
• Belly Fat, Cortisol, HIIT for Women Over 40—What You Really Need to Know with Dr. Stephen Cabral
• Yes, Carbs CAN Supercharge Fat Loss!

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