Health Insights

Q: What foods should I not eat when carb cycling?

A: When carb cycling, it's best to avoid refined carbs, added sugars, and heavily processed foods. That means steering clear of:

• White bread
• Pastries and baked goods
• Candy and chocolate bars
• Soda and sugary drinks
• Fried foods
• Fast food
• Alcohol (in excess)

These foods can spike your blood sugar, slow fat loss, and interfere with your metabolism. The goal with carb cycling is to fuel your body strategically-not overwhelm it with quick-burning, nutrient-poor calories.

What Foods Spike My Blood Sugar?

Q: What foods cause blood sugar spikes?

A: Foods that spike your blood sugar the fastest are typically high in simple carbs and low in fiber or protein. Common culprits include:

• White rice
• White bread and flour tortillas
• Sugary cereals
• Soda and fruit juice
• Candy and sweet treats
• Baked goods made with refined flour
• Instant noodles
• Most fast food and fried items

These foods are digested quickly, leading to a rapid increase in blood sugar levels. This can trigger cravings, energy crashes, and fat storage-especially on low-carb days when your body should be relying more on fat for fuel. To avoid this, focus on fiber-rich whole foods like vegetables, legumes, and whole grains, and save higher-carb meals for your designated high-carb days.

When Can I Have Dessert or Wine on a Carb Cycling Plan?

Q: Can I still enjoy dessert and wine while carb cycling?

A: Yes, but timing matters. The best time to indulge in dessert or a glass of wine is on high-carb days, especially:

• After a workout
• On a physically active day
• In the evening, with a balanced meal

This is when your body is more insulin-sensitive, meaning it can better process carbohydrates for energy and recovery instead of storing them as fat. Just remember to keep portions reasonable, think a piece of dark chocolate or a small glass of dry red wine instead of a sugar-loaded dessert or sweet cocktail.

Make Carb Cycling Easier with the Portions Master App

If carb cycling sounds a little overwhelming, you're not alone. Planning high and low-carb days, managing portions, and tracking your meals can feel like a full-time job. That's where the Portions Master app comes in.

Designed to make portion control simple and effective, the app helps you:

• Stay on track with your high and low-carb days
• Easily manage portion sizes
• Get daily calorie and macro breakdowns
• Log meals and snacks with ease
• Build habits that support sustainable fat loss

Whether you're just getting started with carb cycling or looking to dial in your nutrition, the Portions Master app gives you the structure and support to hit your goals-without the guesswork.

Download the Portions Master app today and take the guesswork out of carb cycling. Your goals are just a few smart portions away.