To set up a carb cycling weight loss plan, you'll need to get out the calculator and do a little math. Don't worry, it's not difficult! Use the guidelines in the article above titled, "Step by Step Guide for How to Lose Body Fat" to determine how many calories you burn each day. This is your starting point. Let's say the number is 2000. If you want to lose weight though you need to be in a calorie deficit. A deficit of 500 calories per day will result in a loss of 1 pound of fat per week so let's go with that. This leaves you with a 1500 calorie per day diet.

Now you need to figure out your macronutrient ratios for your low carb and high carb days. The three macronutrients are, of course, protein, carbohydrates, and fat.

Let's start with the protein. If you're working out, you should maintain a level of protein to support muscle maintenance. Some suggest going with 1 gram of protein per pound of lean body weight. Let's say you weigh 150 pounds, and have 30% body fat. That means that your lean body weight is 70% of 150 or 105. That means you should eat 105 grams of protein each day. At 4 calories per gram for protein, those 105 grams are 420 calories. Each day, whether it's a high carb or low carb day, this fictional person should eat 105 grams or 420 calories of protein.

Now on to the carbs. On high carb days, you should aim for 1 to 1.5 grams of carbs per pound of body weight. That would be 150 to 225 grams of carbs or 600 - 900 calories per day. On low carb days you should be eating about 30 - 50 grams of carbs. Don't go lower than this. This isn't a ketogenic diet. This would be equivalent to 120 - 200 calories from carbs on the low carb days. On your high carb days, eat healthy carbs more than sugary sweets. It's better to go with fruit and whole grains but you can splurge a little and have a drink, pasta, or ice cream. Just be sure to stay within your calorie limits.

Finally, on to the fats. Your fat intake will be whatever is left over to be equivalent to 1500 calories per day. So for example, if on your low carb days you're eating 420 calories from protein, and 200 calories from carbs, you should eat 880 calories from fat. Now, don't worry, if you eat healthy fats, you'll be fine. See the article above, "Why Eating Fat Can Help Burn Fat," for more information. And on your high carb days you'll eat 180 calories from fat.

So that's it. If you follow this plan, you'll be sure to lose body fat in no time.