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Chapter 5: Strategic EatingChapter 5: Strategic Eating
Calorie Cycling and Macro‐Nutrient Cycling 
MYTH‐CONCEPTION: 
You should try to eat about the same number of 
calories each day 
Doing regular cleanses made a tremendous difference in my health, and helped
me to release about 50 pounds of excess fat. However, I hit a plateau at that
point. Learning and applying the information below is what helped me to break
through the plateau.
As discussed in Chapter 2, in order to minimize the fat-storing effects of insulin,
most meals should be low in carbohydrates, especially the high GI
carbohydrates. However, we also want to keep the body out of starvation mode.
So it is necessary to periodically eat high calories, high carbohydrate meals to
keep the metabolism high, to replenish muscle glycogen stores and to provide
the anabolic (muscle-building) boost provided by an insulin surge, without the fat-
storing effects.
The solution is calorie cycling, sometimes called carb cycling. The principle is
simple: most days, you eat high-protein, low-carb, medium-fat meals. But 1-2
days a week, you eat low-protein, high-carb, low-fat meals that are much higher
in calories. This has the effect of suppressing insulin levels and keeping caloric
intake low on most days, to encourage your body to burn fat for energy.
However, by periodically having a high-carb, high-calorie day, your metabolism is
kept high because the surge in calories shows your body that it is not starving, so
it keeps its thyroid hormone levels high. And when done properly, you won't be
adding any extra fat cells on your high-carb days, because the energy from the
carbs will go directly into your muscles to replenish your muscle glycogen stores.
Assuming you are doing one cleanse day per week, a typical week might look
like this:
Monday
cleanse day
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