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3. Table of Contents
I. Carb Cycling
 No Carb Phase
 Low Carb Phase
 High Carb Phase
II. Sample Menu
III. Recipes

4. 7 Day Carb Cycle : 100 Recipes
by Sarah Smith
Smashwords Edition
Copyright 2010 Sarah Smith

5. DISCLAIMER
This is written as a source of information only. This is intended to supplement, not
substitute, the interventions of an experienced, professional healthcare practioner. The
author and the publisher disclaim any liability for any adverse effects arising the use or
application of the information contained herein.

6. I. Carb Cycling
Why Low Carb?
Low carb is defined as a diet that contains 30% or less of carbohydrates. If you are trying
to lose weight, eating a low carb diet will make a calorie restriction much more
achievable because you will have more stable blood sugar levels and reduced hunger.
The main drawback of eating low carb on a permanent basis is fatigue, brain fog, and the
inevitable carb cravings. The solution to this is a carb cycling method.
What kinds of carbs should you eat?
Good sources of carbs are starches, such as whole wheat grain, oatmeal, brown rice,
rye, barley, beans, potatoes, and yams. These are all complex carbohydrates, which
are digested slowly and do not cause your insulin levels to spike or fluctuate too much.
Also fruits and vegetables count as carbs.
Foods Not to Eat

7.  Any carbs are acceptable for your carb meals
 You may drink alcohol during one of your carb meals
 You must keep fats as low as possible
 Eat about 100 grams of carbs per day.
End of this Sample book.
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