Is Carb Cycling Better Than Standard Dieting? | Educational Video | BIolayne

Get my research review for 12.99/month:
www.biolayne.com/REPS
Get my new nutrition coaching app, Carbon Diet Coach: onelink.to/9h4d62
My research based supplements: www.outworknutr...
Get my books on how to lose fat: www.biolaynesto...
Take my online course "The Science of Nutrition": chfi.click/lay...
Get Custom Workouts by me for $12.99/month: biolayne.com/w...
/ laynenorton
/ biolayne
/ biolayne

[@John-mw3jf]

This guy is the genuine article If you are looking for logic, science, and non-hyperbolic analysis this is the channel to watch. The only person Ive found so far that is more interested in discovering the truth than promoting an agenda

[@Teddy-jf5xg]

He definitely is. I have been subscribed to Layne longer than anyone that I followed before. Most of the KZbin channels are just BS!

[@kylemckinney_22]

Rennisance periodization, Bald Omni-man, stronger by science, Natural hypertrophy, Peter aitta, Andrew huberman, menno hennselmens, etc

[@ryannachtrab]

His agenda is the truth - that's why he doesn't have 10 million followers, people don't wanna hear it

[@shaunhadsall]

Fair analogy and solid content... I'm biased to carb cycling because I've used it for over a decade now and you can see my abs year round... WITHOUT being hungry, or sacrificing my favorites... and I seem to push through plateaus before photo shoots fairly easy... I agree, that the main benefit is adherence... when you don't have to eliminate food groups and can still enjoy your favorite, while getting the SAME benefits as eating the same thing each day, carb cycling is hand down the winner. Rant over.

[@thepeddle]

I don't think he said Carb cycling was worse, but that it isn't necessary... Bottom line do what works for you

[@jbbbjj]

I think it makes sense to constantly change calorie, carbs, and fat from day to day or even week to week. Keeps the body guessing, and matches hunter/gather style mentality of not knowing your next day's diet.

[@Moshealthtips]

Weekly calorie budget have been life changing for me. If you have potlucks coming up you can save for those days and you don't have the pressure of hitting a certain calorie amount every day

[@itsyaboicoach]

Love the topic of Refeed! Not so much the broscience but more on the psychology of what happens in long-term dieting and benefits. I didnt learn "cheat meal" until discovering fitness 8yrs ago. Made a quick vid on my perspective last week! "Refeed" can be subjective without the negative emotional responses from a "cheat" (guilt, shame, etc). And like you said depends on the person, we all have different needs 🙂 Great vid, keep it up!

[@jerahtyree7410]

I'm so grateful that you do all the thinking on issues like this. The bonus is that you're actually educated and you reference scientifically based research studies for evidence. Thanks for using your big brain and posting great content!

[@TheScyy]

Just wanted to say I starting using carbon diet coach at the beginning of the year and it has been a complete game changer. I do the same thing you mentioned of having higher calorie days and averaging for the week. It’s allowed me to still go out for pizza or Chinese with friends when in a weight lose phase. Things like that really make the diet far more bearable. Now I’m doing a weight gain phase with the app and the adjustments of calories week by week for that has been awesome as well. It has been fairly accurate to getting the +.7lb I had been doing at first and the .5lb I’m doing now.

[@BigDees19]

Is it free to use?:

[@JumpRopeLift]

Mentally, they're great. Worked great when you coached me back in 2013. Good psychological strategy.

[@Marx1963]

I Cycle calories ,few days high by increasing carbs especially around leg day . Helps me maintain my weight after losing 40lbs with no suffering or stress .

[@gun_toting_lefty]

God! Thank you! I'm just going to continue on eating well and working out. I don't think I can commit myself to manipulating numbers for just a little more results.

[@ottowelt4378]

Campbell 2020 compared the effect of continuous energy deficit vs steep deficit + refeed days in trained males and females. Both groups lost the same amount of fat but the refeed group retained more muscle. I know it’s only one study, but this seems like the highest applicable evidence we have on this subject

[@Teddy-jf5xg]

Good video, Layne! Looking forward to more. Long time subscriber. 👊👊👊💯💯💯👍👍👍

[@richardpadilla1248]

Calorie cycling is the wayyy,can be good when u have plans to eat out or when doing intense workout days.

[@urbster1]

can't wait for that guy to comment about seed oils!

[@rachelmckitterick]

Ohh! So helpful! I am one of those who prefer the same thing everyday. It makes me feeling more stable.

[@sxhrgvs]

This is the place I go now for the facts. Thanks Layne.

[@johnnyquest2002]

Love this guy, such great content, and I’m not even upset with the Segway into the carbon app cus it was so freakin smooth lol

[@acdcbrody]

That’s why I like Alt day fasting as a tool

[@jenniferdoty7246]

I will say that I could not lose weight without hitting almost an immediate plateau until I started carb cycling. I wasn't calorie cycling with it but rather just changing my macros on weight training days to roughly triple my carbs and drastically lowering my fat intake. On non-training days I was eating at most 20g of carbs and a lot more fat. I would do a "refeed" day maybe every two to three weeks with an extra 500-1000 calories just on that day. I lost 60 pounds eating in this way, until I hit a new "mega-plateau" (two years later) and now nothing works except extreme calorie reduction (think 1000 cal/day=unsustainable). Now I'm trying to overcome what I'm assuming is my body weight set point.

[@paulallen6992]

The reality is that carb cycling just makes sense. Increase energy input on training days, decrease on rest days.

[@barbarianerik]

Keep it coming broski!

[@Tumorcoach]

Bro I literally just said in the car a hour ago I hope Layne talks about carb cycling then this hits like damn he heard me 😂😂😂😂

[@patsaunders2679]

As someone who has struggled all of my adult life with my weight I am always on the lookout for something that could be a game changer. No matter what I eat, how far I cut back my calories and go into deficit it seems that there is just a point I cannot drop below. I have a former housemate who ate like a mouse, small portions, natural foods, good clean calories and was still in the obese category as far as BMI. I have seen it described as the starvation response, where your body goes into conservation mode, because it sees dieting as a lack of resources, not a choice.

[@aggelosntatsos9786]

Great video, keep up the good work!

[@C0RBIN69]

I love carb cycling. It’s awesome

[@ForestForTheTrees3283]

I'm starting to think that Carb cycling is natural and our ancestors probably did it without thinking about it... No fruit in the winter (or not much) and hunting isn't always an option or successful.. Eat whatcha got and like it.

[@frankymagana001]

The app sounds cool. The apps I used before sucked in so many ways. I’m currently on a “I’ll use my knowledge, positive habits and feelings as a measure of calorie deficit” test which is successful so far, but if I struggle when I get to the very lean phase then I’ll check out this app.

[@Mindsetsandreps]

The diet break advocates seemed super bummed when research showed not much, if any, difference between diet breaks and linear dieting. But I agree with your sentiment, so what if it's not better, it's proven to be a viable alternative.

[@nicholasingratta423]

Layne the ups = nutritional delivery guy !

[@ericjames7819]

Something that doesn't make sense to me. If a refeed day is at maintenance, that means there is the same energy intake as is being expended. That would mean there are no available carbs to replenish glycogen stores. To replenish glycogen by definition the intake has to be above maintenance.

[@jaypaige7550]

Yeah sounds like layne really don't know what a refeed is.. watch videos of lyle mcdonald for info on refeeds.

[@jakegreen570]

@Biolayne How is Carb Cycling the same as a Refeed or Caloriecycling? Carb Cycling is alternating between days with or without Carbs to keep insulin Sensivity, Refeeding is basicly a short diet break to counter Fatigue or metabolic Damage on a Calorierestriction. Lastly Calorie Cycling is low/high days, a maintenance or leanbulk strategy. I like your Content but this Simplification seem strange to me ☺

[@jaypaige7550]

Yup OMG i thought i was the only one that picked up on that.... Bodybuilders use Carb Cycling all the time with great success

[@tonedwithtj6847]

Would love to hear a friendly back and forth with you and Justin Harris on this sometime

[@zigmundotto3254]

Maaaate! Nice one cob!

[@Deciden0w.]

Layneee! 💯

[@takashi-lee3943]

I think carb cycling could be potentially a good idea Like if you want to eat maybe under your standard fat on one day and way more carbs or maybe the night before or a few hours before a session you might have more energy Though I’m not sure it has any insane benefits

[@gminors]

What about using carb cycling for the purpose of lean bulks and recomps? Useful as a substitute to reverse dieting when in an overall surplus or at balance?

[@mcfarvo]

And it once again comes down to "try it out, do it if it works for you"

[@tywatts17]

Here is a thought on the opposite side. I’ve used calorie cycling in a lean bulk or even maintenance. Basically eating more on training days then rest days but a small net positive surplus at the end of the week. Do you think doing this blunts an increase in metabolism during a bulk or reverse diet? As opposed to eating the same amount every day? Which way do you think would get you to a higher maintenance metabolism?

[@vojtal182]

He says it in the video. Most studies showed no effect, one showed 30kcal but that is very small number. So long as it helps you sick with your weekly macro/energy goal it does not matter. What matters is that you don't overeat 3 days of of the week because you feel bad and blow your average.

[@tilfliegel]

I tried it once. The problem was, after 5 days with no carbs, just veggies and lean protein the carbs triggered extreme binging. I overate on refeed days, has trouble going back to dieting, got the worst constipation ever and felt overall terrible. And all that for average daily deficit which was hardly more than my calorie counting flexible approach I usually do.

[@suprempuk]

Well you are not supposed to go zero carbs on low cal days...

[@XTheSpartanX7]

I had a similar experience.

[@TayLor-ho5ct]

Thanks Layne!

[@MeLoNHeAd00]

I love how people question you but yet....... They do not have a PhD in nutrition.

[@sircefiro]

Yep I do the higher calorie weekends too

[@delboymcfc]

Would be good if u addressed the issues with fruits and veg in terms of pesticides, roundup and glysophate which cause cancer. Seem to ignore this aspect when u bring up carnivore or keto arguments. FYI I’m neither carnivore or keto advocate and believe in whole foods, however roundup on our oats, fruits and veg is a HUGE cause for concern

[@DivineFrag]

I ran a very aggressive refeed diet for 5 weeks, lost 7 lbs. Was eating 2000 kcal M through F, weekends 3.2. Didn't see any improvement in visual, lost strength as well. Cycling's fine if you are running standard 10-20% deficit, otherwise it is absolute garbage.

[@alexroseman2223]

Damn I just eat a shitload of carbs every day. I guess the calorie range does vary but also so does the amount of cardio/activity. I think everything balances out overall and usually It looks like a weekly net deficit.

[@Wetterwet]

you got it. It usually comes out as a wash unless you ate like an asshole. You can do linear macros and still get to your goals. I have found that carb cycling helps when I get very lean, but at that point, any little change can make a big impact on body composition.

[@samalamad774]

In a hot knife video that cuts through things, this would be the hot knife cutting through BS :D

[@LZLZ0123]

What is the correlation between carb cycling/ standard diet and adherence? I think this is a much more important question. In my opinion the high carb refeeds the brain, and raises adherence back to a higher level.

[@Jillousa]

So maybe carb cycling works well for some people because it gives flexibility to lifestyle which then helps people to find a diet that they can stick to.

[@DarkoFitCoach]

Calories over anything. Adequate protein and rest is personal preference.

[@ottowelt4378]

I like calory cycling because you can look forward to one or two days of high calories so you don’t start fantasizing about bulking

[@Zac-ek8nh]

For Al

[@andrewchance9847]

My question is always “What about hunger?” I’m convinced that a calorie deficit is key. But what is the best way to maintain a calorie deficit AND control hunger?

[@fatty2027]

It's really really simple, eat more low calorie food that is filling. Mix in a 20oz of plain veg to whatever you eat or a pound of lentils or beans. They take up a lot of space in your stomach but are low calorie. A can of tuna in water has low cals but high protein, have that when you get hungry(straight from the can, no additions). 24oz of tuna(3 larger cans) is about 720 cals and 160g protein add 1lb of broccoli, 1lb lentils, 1lb spinach, 1lb onion, 1 lb cauliflower and you only have 1735 cals with 227g protein for the day. Don't even try telling me you are going to get hungry eating almost 7 pounds of food in a day.🤣

[@ilikecommenting6849]

Caloric deficit incurred from reduced intake should be avoided. The best thing to do is to eat at maintenance, or even slightly above, and fuel the deficit by increasing expenditure (ie cardio). This does multiple things: A) keeps body function at optimal B) allows for necessary micro and macro nutrients as well as vitamins and minerals C) EXTREMELY IMPORTANT: keeps your metabolism revved! This is the absolute key to fat loss and the number one reason that people platue. They destroy their metabolism by cutting caloric intake instead of increasing expenditure I could list a couple more but this alone should be enough to deter you from ever cutting your caloric intake below maintenance.

[@BigDees19]

​@@fatty2027 yeah that's not sustainable bro

[@BigDees19]

​@@ilikecommenting6849 there is nothing wrong with going under your calorie maintenance when cutting and trying lose that it's very important to have refeeds to speed up your metabolism once again so it doesn't get stressed from all the cuttin going on

[@angelgonzalez1507]

Thank you

[@ThingsYoudontwanttohear]

I am mostly concerned about body fat regain. People tend to lose fat, but not keep it off. Some time ago there was a study that showed way less fat regain in participants that did diet breaks every few days. However, I remember reading another study showing that when participants do strength training during the diet phase no metabolic slowdown occurs and fat regain is not assumed to happen as much. Am I right in extrapolating that fat regain is more caused by habitual and psychological factors than hormonal changes?

[@ReLoadXxXxX]

No

[@brookstorm9789]

Thanks

[@dialamark7863]

Thank you x

[@ladagson9257]

However!! I swear, you need to make and sell a tee shirt "However!"

[@ygbodybuilder3023]

Wait a min layne years ago back on the forums you were promoting carb cycling has this changed ?

[@sawyergarriques6621]

Whats the studies show on cycling which zealots you debunk? Anecdotally, I would say it appears to be entertaining at the least, and individually beneficial for many!

[@OhanaSingapore]

Wait, how about diet breaks?

[@junipersages]

Do these or any other studies discuss any perceived differences in hunger levels by participants when carb cycling vs standard dieting?

[@lukeclaydon6670]

About to watch I’m gonna say no when calories and protein are equated over the week

[@thepurplebox380]

What's the difference between refeed days and diet breaks?

[@CANAN12354]

ID is better 😁 Intermittent Dieting. 2 wks on 1 wk off or 1 mnth on 2 wks off 🥰

[@jordanhardy8987]

For the algorithm 💪🏼

[@porongoito691]

Top shelf

[@Michaah]

What do we do against metabolic adaptation then?

[@damselspiritualart481]

What about the Vshred guy’s program?

[@SirAlexanderdeLarge]

Algo, algo, algo!

[@stargazerbird]

Does this also apply to diet breaks?

[@qc4738]

Hey man, how do I lose fat withot losing body mass?

[@BlackMarriageChronicle]

what should your fat intake be

[@nikosrosos5180]

Ok in the studies did those guys were lifting? Did they you use supplements? Did they use special (supplements), were they really muscular having as much as twice or more the glycogen in the muscle as an average man, looking to a condition without all the other parameters that consist the reality of an individual has little to no value, in many researchs they are people outlyers who perform unexplainable better on one condition than the other although on the average there is no statical difference,, so my opinion if your hitting single digit bodyfat if you use various supplements and (supplements) if you are muscular and trying to hit you peak, carb cycling is a must for a variety of reason, if you are an average Joe you can go with the approach eat less move more

[@aaronbailey23]

For the algorithm!

[@ericglass1270]

For Al Gore's Rhythm

[@JustAaronJoshua]

Isn't this basically nutrition periodisation ?

[@bastipear2864]

The algo

[@StaffSargRandall]

Your great at breaking down studies. For as long as man kind though, science and studies have always lagged behind. Look at some of the shit scientific studies showed years ago, smoking was healthy, fat was bad, lead is gas and paint was okay, the list is a mile long. Follow the money and motivation behind the study and you will find motive. I believe people need to experiment themselves especially with nutrition because everyone responds different to diets, fasting, workouts etc. 🥂

[@heidiswisher2044]

👍

[@hizzle1885]

How many calories are in charcoal? Since calories are the only thing that matter I'm changing my diet to charcoal... LOLZ

[@anishveigas2514]

Algorithm 🤝

[@gokukakarot1855]

For the algorithm

[@wendywertz8828]

FTA❤

[@ObboB223]

Comment for algorithm

[@calnoble4651]

Algo

[@drewski23_7]

For the algorithUUMMMM!!

[@johnstewart4350]

CARB ROTATION IS THE ANSWER TO BE MR AMERICA - ASK ME - I AM ONE OF THEM !!

[@nidermax]

CARBS

[@DixieNormas16]

Comment

[@stevenedmunds2018]

Al Gore; rhythm.

[@patrickwalsh7823]

…..

[@L0ook4me]

For the Algorithm

[@andrasbajusz9290]

Algorithm

[@jamesk4452]

The hierarchy of scientific data: Evidence based science > bro science > political science.

[@juniorpesto]

Never been first

[@mitjacortese9836]

Je en je en

[@johnstewart4350]

NONE-EDUCATED

[@bemwells4337]

you look tired, wishing you the best for your sleep cycles.

[@-whackd]

Do you have an opinion on Ultimate Diet 2.0 by Lyle MacDonald? It is a carb cycling diet with a huge carb refeed on Friday and maintenance on weekends, with low calorie dieting on Mon to Thur.

[@danherrin7691]

I've done it both ways and now I carb cycle every contest prep and it gets me shredded every time. I rarely hit a plateau and the refeeds help me stay on the diet. Here's a good article about carb cycling: www.bodybuilding.com/content/carbohydrate-cycling-what-you-need-to-know.html