In some circles, "carbs" is practically a dirty word. Carbohydrate-laden foods like processed breads and sugary treats have given the macronutrient a bad name, and popular diets like Atkins and keto aim to practically eschew carbs altogether (with effective results). Carbs have a bit of a reputation; when consumed in excess, they're maligned for potentially causing weight gain, inflammation, gut issues, and more.

What are carbohydrates?

First, it's important to understand what carbohydrates actually are. Alongside protein and fat, carbohydrates are one of the three primary macronutrients. The role of carbs is to provide energy for your body and brain.

Here's what happens when you eat carbohydrates: First, carbs are broken down into sugars during digestion, and those sugars are absorbed into your bloodstream. Then, in response to an increase in blood sugar, insulin is released to shuttle this sugar (now called glucose) to your cells for quick energy to fuel your day.

This is NOT Carb Cycling....

Carbs are also stored in your muscles and your liver in the form of glycogen (or the stored form of glucose). Excess glucose, however, is also stored as fat, which is where carbs tend to get their bad name.

But the truth is, some carbs actually do play an important role in the body's functions, and there are some healthy, nutrient-packed carb sources that deliver important vitamins and minerals.

It's not quite as black and white as carb haters would have you believe, and one trendy eating plan aims to strike a balance in this "carbs are good vs. carbs are bad" debate. It's called carb cycling. The idea is that by playing to carbs' strengths, you can "hack" your body by maintaining just enough carbohydrates to keep your body functioning optimally while losing fat—never too many carbs, and never too little. And while it's not for everyone (even though carbs aren't entirely restricted), it's a powerful short-term tool for fat loss.

According to William Cole, D.C., IFMCP— author of the book Ketotarian —"Carb cycling, done properly, can be a good approach, particularly for women and endurance athletes.

So, what IS Carb Cycling?

Carb cycling aims to avoid excess glucose being stored as fat. Carb cycling without a set of gram guidelines seems like it would be less effective (especially compared to the plans bodybuilders follow). But since everyone's needs are different, sticking to a one-size fits all plan isn't the best method for meeting your weight-loss goals. The truth is, some carbs actually do play an important role in the body's functions, and there are some healthy, nutrient-packed carb sources that deliver important vitamins and minerals. It’s also a good option if you find yourself at a weight-loss plateau for more than a month. " The bottom line: It's important to avoid a transactional mindset about food. Thoughts like, "I ran an extra mile, so I can eat this," are a slippery slope to an unhealthy relationship with food.

What a High-Carb Day Looks Like -

On an average day, around 60 percent of your calories should come from complex carbs. Complex carbs are defined by the Glycemic Index (GI) - a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore insulin levels. If about 60 percent of your calories should come from complex carbs, that’s about 900 calories if you're eating 1,500 calories a day because carbs are 4 calories per gram.

On high-carb days, when you've planned a high-energy workout, like metabolic conditioning, interval training, HIIT, or a long-distance run, add an extra serving or two of whole grains, fruits, or legumes. If you’re gassed 10 minutes into your workout, you should try adding another serving.

What a Low-Carb Day Looks Like -

On days when you don't work out at all or do something low-key, like jogging for 30 minutes or taking a hatha yoga class, try swapping a serving or two of your regular carb intake with leafy veggies, lean protein, or healthy fats. For example, if you normally have a whole-wheat turkey sandwich for lunch, try a turkey and spinach salad with cheese instead.

**What this actually looks like:

MONDAY: HIGHER-CARB DAY

Breakfast: 1/2 cup old-fashioned oats cooked with 1 cup 1% milk, an apple or banana, and 2 tablespoons chopped walnuts. (443 cals, 67 g carbs, 16 g protein, 15 g fat)

Lunch: Sandwich with 2 slices whole-wheat bread, 4 ounces deli turkey, 1/5 medium avocado, and mustard. 3 ounces raw carrots and 2 tablespoons hummus as a side. (385 cals, 53 g carbs, 26 g protein, 11 g fat)

Dinner: 2 ounces whole-wheat pasta tossed with tomato-basil sauce, sliced zucchini, and 4 ounces lean ground beef. 1/2 ounce dark chocolate for dessert. (661 cals, 57 g carbs, 41 g protein, 32 g fat)

TOTAL: 1,489 cals, 177 g carbs, 83 g protein, 58 g fat

Optional snack: 2 whole grain crispbreads with 2 The Laughing Cow Swiss cheese wedges (140 cals, 12 g carbs, 5 g protein, 8 g fat)​

TUESDAY: LOWER-CARB DAY

Breakfast: 2 egg whites plus 2 eggs scrambled with one handful baby spinach, and topped with one slice mozzarella cheese. 1 cup strawberries as a side. (317 cals, 20 g carbs, 27 g of protein, 14 g fat)

Lunch: Spinach salad topped with 4 ounces cooked wild salmon, low-starch veggies (tomatoes, cucumber, peppers), 2 teaspoons olive oil, and 2 teaspoons balsamic vinegar. 6 ounces Greek yogurt (light or plain low-fat, without added sugars) as a side. (388 cals, 19 g carbs, 42 g protein, 7 g fat)

Dinner: 4 ounces grilled chicken breast with 1 1/2 cups roasted asparagus and 1 cup butternut squash, cooked with 2 teaspoons olive oil. (323 calories, 24 g carbs, 33 g protein, 11 g fat)

TOTAL: 1,028 calories, 63 g carbs, 102 g protein, 32 g fat

Optional snack: 1 hard-boiled egg. (71 cals, 0 g carbs, 6 g protein, 5 g fat)

WEDNESDAY: HIGHER-CARB DAY

Breakfast: Parfait of 6 ounces low or nonfat greek yogurt, 1/4 cup granola, 1 chopped pear, 2 tablespoons raisins, and 1 tablespoon grated coconut flakes. (338 cals, 57 g carbs, 20 g protein, 4 g fat)

Lunch: Large whole-wheat tortilla filled with 1/2 cup refried beans, 1 ounce grated cheese, and salsa, lettuce, onion and tomatoes. 1 cup grapes as a side. (530 calories, 71 g carbs, 19 g protein, 19 g fat)

Dinner: 4-ounce grilled pork chop with 1/2 cup applesauce, 3/4 cup cooked brown rice, and 1 1/2 cups steamed broccoli with lemon pepper and 1 teaspoon butter. Side: half a banana smeared with 1/2 tablespoon peanut butter. (578 calories, 70 g carbs, 44 g protein, 14 g fat)

TOTAL: 1,446 cals, 198 carbs, 83 g protein, 37 g fat

Optional snack: 2 thin rice cakes topped with 1 ounce avocado, fresh basil, and salt. (99 cals, 17 g carbs, 1 g protein, 4 g fat)​

THURSDAY: LOWER-CARB DAY

Breakfast: 1 egg and 1 egg white scrambled with 2 slices turkey bacon (chopped) and 1/2 cup bell peppers and onions. On the side: 1/2 cup cottage cheese with 1 tablespoon all-fruit preserves. (325 calories, 19 g carbs, 31 g protein, 14 g fat)

Lunch: 2 cups vegetable soup with 2 cups side salad (spinach, 1 cup tomatoes, 3/4 cup cucumber, 5 Kalamata olives, 3/4 ounce crumbled feta, and balsamic vinegar). (358 calories, 56 g carbs, 14 g protein, 10 g fat)

Dinner: 6 ounces baked cod with tomatoes and oregano, 1 cup roasted green beans with 2 teaspoon olive oil, and 1/2 sweet potato with 1 teaspoon butter. (381 cals, 31 g carbs, 41 g protein, 14 g fat)

TOTAL: 1,064 cals, 106 g carbs, 86 g protein, 38 g fat

Optional snack: 6 ounces low-fat Greek yogurt. (100 cals, 17 g protein, 6 g carb, 1 g fat)

FRIDAY: HIGHER-CARB DAY

Breakfast: Whole-wheat English muffin with 2 tablespoons almond butter and 1 sliced banana (419 cals, 56 g carbs, 13 g protein, 19 g fat)

Lunch: 2 cups lentil soup with a side salad (2 cups greens, tomatoes, and peppers with 1 chopped apple, 1 ounce grated cheddar, and 2 tablespoons vinaigrette). (530 cals, 77 g carbs, 27 g protein, 14 g fat)

Dinner: 8-inch whole-wheat cheese pizza (try Amy's) with a side of carrots, celery, and 2 tablespoons hummus (479 calories, 58 g carbs, 19 g protein, 20 g fat)

TOTAL: 1,428 calories, 191 g carbs, 59 g protein, 53 g fat

Optional Snacks: 1 ounce raisins. (27 cals, 7 g carbs, 0 g protein, 0 g fat)​

SATURDAY: LOWER-CARB DAY

Breakfast: Protein pancakes (homemade or 1/2 cup Kodiak Cakes power cakes mix) topped with 1 1/2 tablespoons almond butter and 1/2 cup sliced strawberries. (360 calories, 41 g carbs, 19 g protein, 15 g fat)

Lunch: 4-ounce turkey burger topped with 1/5 medium avocado and 1 slice Swiss cheese, wrapped up in lettuce leaves. Side: an apple or banana. (457 calories, 29 g carbs, 39 g protein, 23 g fat)

Dinner: 4 ounces cajun chicken (chicken breast with cajun spices), 1/2 cup black beans, and 1 cup sautéed peppers and onions with 2 teaspoons olive oil (396 calories, 27 g carbs, 41 g protein, 13 g fat)

TOTAL: 1,213 calories, 97 g carbs, 99 g protein, 51 g fat

Optional snack: 8 almonds. (56 cals, 2 g carbs, 2 g protein, 5 g fat) ​

SUNDAY: HIGHER-CARB DAY

Breakfast: Breakfast burrito with 1 scrambled egg, 1/2 cup black beans, 2 tablespoons salsa, 1 slice pepper jack cheese, and fresh cilantro wrapped in a large whole-wheat tortilla. Side: 1 orange. (452 cals, 50 g carb, 23 g protein, 17 g fat)

Lunch: Baked potato topped with shredded rotisserie chicken (4 ounces), 1 cup cooked broccoli, and 1/4 cup grated cheddar cheese. (482 cals, 42 g carbs, 47 g protein, 13 g fat)

Dinner: 1 cup cooked quinoa or brown rice, 2 cups mixed veggies, and 4 ounces lean beef strips stir-fried in 1 teaspoon sesame oil. (674 cals, 66 g carbs, 40 g protein, 28 g fat)

TOTAL: 1,608 cals, 158 g carbs, 110 g protein, 58 g fat

Optional snack: 1 cup applesauce with cinnamon. (102 cals, 27 g carbs, 0 g protein, 0 g fat)​

Are you ready to get started and need more more meal plan ideas? Put your diet on autopilot by using an app like Eat This Much or Real Plans - life is easier already ;)

**Meal Plan listed above utilized from Women's Health Magazine contributor, Georgie Fear, R.D., author of Lean Habits for Lifelong Weight Loss.

All gifs courtesy of giphy.com.

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