INTRA-day Carb Cycling: why this tool could change the fat-loss game for you.

Hey, friends!

Today I am doing something a little different. Over the past couple weeks, I have been using a tool I love to use when I have been feeling bloated, puffy and waking up frustrated with my results.

It is a simple tool that can help you lose fat without giving up carbs.

I call it a Redefined TOOL  because it’s not a hard and fast rule but can be a better way to eat and listen to your body.

What is intra-day carb cycling?

It means eating more carbs in the morning, a medium amount at lunch, and keeping dinner lower in carbs but high in protein. Let's say your carb macros are 130g carbs per day. I would eat as follows:

Breakfast: 60g carbs

Lunch: 40g carbs

Snack: 10g carbs

Dinner: 20g carbs (Net carbs is typically what I count. This means you subtract your fiber from your total carbs to get total net carbs!)

Why it works:

1. Morning burn: You use carbs right away for energy.

2. Muscle magic: Your body is more ready to store carbs as muscle fuel early in the day. Food is fuel- ask yourself how you are fueling your body!

3. Steady blood sugar: Fewer evening carbs mean smaller sugar spikes and fewer crashes.

4. Less puffiness: When you skip a carb-heavy dinner, you wake up less bloated.

5. Nighttime fat burning: Low insulin at night helps your body burn fat while you sleep.

   
   

This isn’t about cutting carbs forever. It’s about timing them so they do what you want—give you energy, build muscle, and shrink your waistline.

Who might this NOT work for??

If you stay up late studying, working, or exercising hard at night, you might need more fuel later. And if you’re naturally a night person, front-loading carbs can feel off.

Remember, this is a tool in your toolbox, not a rule etched in stone. Try it, tweak it, and see how you feel. Your journey is unique—own it!

OK NOW HERE ARE SOME EASYYY recipes I love for a low carb dinner:

AMYLU GREEK MEATBALL BOWLS

Ingredients:

• 4 Amylu chicken meatballs

• 1 cup sautéed zucchini, red onion & red bell pepper (avocado spray)

• 1 Tbsp Kalamata olives

• 2 Tbsp Greek-yogurt

• 1 tsp lemon juice

• Salt/pepper/ red pepper flakes

• Chopped dill, mint, or herbs of choice

  
  

Macros (est.): 400 kcal | 34 g P | 14 g C | 16 g F | 3.5 g Fiber

Quick Instructions:

1. Heat meatballs per package.

2. Sauté veggies in avocado spray until tender. Add salt, pepper, oregano.

3. While veggies saute, combine greek yogurt, lemon juice, spices and herbs together.

4. Layer meatballs + veggies, top with olives & yogurt sauce.

Sheet-Pan Chicken Fajita Bowls

Ingredients:

• 1 lb extra-lean chicken breast, sliced

• 2 bell peppers, sliced

• 1 onion, sliced

• 1 Tbsp taco seasoning

• Avocado spray for roasting

• 2 cups cauliflower rice

• 2 Tbsp plain Greek yogurt

• 2 Tbsp salsa

• ¼ avocado, diced

  
  

Macros (per bowl): Calories: 340 kcal Protein: 45 g Carbs: 23 g (-8 g fiber = 15 g net Fat: 9 g Fiber: 8 g

Quick Instructions:

1. Roast: Toss chicken, peppers, onion & seasoning in avocado spray. Bake at 400°F for 20 min.

2. Heat rice: Microwave or sauté cauliflower rice with spray.

3. Assemble: 1 cup fajita mix + 2 cups cauli rice. Top with yogurt, salsa & avocado. Hot sauce etc!!

Viral Cottage-Cheese Beef Bowls

Ingredients:

• 4 oz lean ground beef (93/7), cooked & seasoned

• ¼ cup cooked sweet potato, diced

• 1/2 cup steamed broccoli

• Salt/pepper/garlic powder

• ½ cup low-fat cottage cheese

• 1 tsp hot honey

• 1 green onion, chopped

  
  

Macros (per bowl): Calories: 390 kcal Protein: 39 g Carbs: 25 g (-6.5 g fiber = 18.5 g net) Fat: 15 g Fiber: 6.5 g

Quick Instructions:

1. Cook beef: Brown 4 oz beef; season with salt & pepper.

2. Airfry veggies : Season veggies with salt/pepper/garlic powder! Cook broccoli and sweet pots in air fryer at 375 for 15 min or until cooked through.

3. Plate: Layer beef, sweet potato & broccoli. Dollop cottage cheese on top. Top with hot honey and green onions.

 Easy Salmon Caesar Salad

Ingredients:

• 5 oz salmon filet

• 2-3 tbsp caeser dressing

• 1/2 lemon, juiced

• 2 cups romaine or arugula

• 1 cup roasted broccoli

• 1 Tbsp grated Parmesan

  
  

Macros (per bowl): Calories: 480 kcal Protein: 37 g Carbs: 6 g (-1.5 g fiber = 4.5 g net) Fat: 32 g Fiber: 1.5 g]

Quick Instructions:

1. Cook Broccoli: Preheat oven to 400. Toss broccoli in avocado spray, salt, pepper, garlic powder, roast while letting salmon marinade.

2. Cook salmon: Mix 1 tbsp caesar dressing and lemon juice. Marinade salmon in dressing for 10 min at room temp. Take out broccoli and add salmon. Roast at 400 degrees for 6-8 min.

3. Toss greens: Meanwhile, combine lettuce + 2 Tbsp dressing. Massaging to get full use of dressing. Add more lemon juice if needed.

4. Assemble: Top greens with salmon, broccoli & Parmesan. Add salt/pepper if needed.

BUFFALO CHICKEN SPAGHETTI SQUASH CASSEROLE

For this recipe, click here.

Let me know if you use this tool and how it makes you feel. Remember the ultimate rule is consistency OVER perfection. Of course you will how fun carb loaded dinners out (I would never tell you to skip a thick crusty piece of sourdough!) BUT during the week, this is a great TOOL to use to listen to your body and use FOOD as fuel!!

XOXO,

HALEY