I Tried Calorie Cycling for 30 Days
By: Monica Galvan
Tags: Health, Fitness, Lifestyle, Nutrition, Wellness

My calorie cycling experience

Now that you understand the basics of calorie cycling and how to do your own 30-day challenge if you decide to, here’s my experience from day 1 through day 30 and the results.

Week 1

On day 1 of the challenge kickoff, I happened to be in the process of moving into my first home so I decided to give myself grace and start one day later.

Quick tip: Start when you’re ready. Calorie cycling doesn’t have to be complicated (in fact it shouldn’t be) but if you’re going through a rough time right now, maybe hold off a few days.

For my first attempt at calorie cycling, I wanted to try the alternate deficit method. However, on day 1 I ended up eating just at my calorie limit, not more or less as I should have when using this method. Throughout this challenge, I didn’t want to be too strict with myself. As long as I stay under my weekly calorie limit, I’m happy. This is after all an experiment.

Week 1 results

I ended up eating 324 calories over my deficit for the week, which comes to an average of about 46 calories more per day.

As to be expected, I nowhere near reached my protein level. Again, the protein level is more of a guide, a way to help you eat more healthy foods, keep you satiated, and avoid muscle loss. So I didn’t beat myself up when I didn’t meet the goal. Instead, I was proud that I reach over 100g on most days.

As for exercise, I completed 2 strength training workouts. Lower body on one day and upper body on another, each took about 30 minutes to complete. I also walked an average of just under 5,000 steps for the week.

How did this affect my weight?

According to the scale, I lost 3.2 lbs and 1.1% in body fat from my first week of calorie cycling. While that might sound like a successful first week, especially when I ate 324 calories over what I planned for the week, I proceeded with caution into week 2.

Quick tip: Remember, the goal is sustained weight loss over time, not a quick fix that leads to regain. I also know the scale isn’t the best measurement for success. I recommend using measurements as another way to gauge success at the end of the full 30-day challenge.

Week 2

I allowed myself flexibility in week 1 as I got used to calorie cycling. But this week, I tried to make a better effort to vary my calorie cycling more in the high and low days.

Week 2 results

I ended up eating 574 calories over my deficit for the week, which comes to an average of 82 calories more per day. At first glance, this week was a complete fail in remaining within my calorie goal. This is most likely due to the fact I consumed less protein in exchange for more carbs on a few of the days.

As for exercise, I completed two strength workouts. Full body on one day, lower body on another. Looking at the Health app on my iPhone, I noticed I only walked an average of 3,714 steps. This is definitely a lot lower so I plan to incorporate more movement into my exercise routine over the coming weeks.

How did this affect my weight?

According to the scale, I gained 1.8 pounds and 0.5% in body fat from my second week of calorie cycling. However, it’s still a net loss of 2.2 pounds since the start of the challenge which is good. Since I lost quite a bit the first week, it makes sense that it would level out or increase, especially with the addition of a couple hundred more calories.

Week 3

Since I didn’t feel like I made enough progress last week, I decided to make a more concentrated effort in eating less than my allotted calories for the week.

Week 3 results

I succeeded and ended up eating 77 calories under my deficit for the week. As for exercise, I only completed one upper-body strength workout and one 30-minute walk on a separate day.

How did this affect my weight?

This was the first week I ate under my deficit. I lost 1.4 pounds and 0.4% in body fat from the previous week. 3 weeks in and a total net loss of 2.8 pounds since the start of the challenge.

Week 4

Week 4 was a mess for me personally and unfortunately, it affected my eating and exercise habits.

Week 4 results

I ended up not fully tracking this week due to a couple of restaurant outings with family. I also didn’t do much exercise except for 1 walk.

How did this affect my weight?

No surprise, I ended up gaining 2.8 pounds.

Final results from calorie cycling

While my weight fluctuated throughout the month, I actually weighed the exact same on day 1 of the challenge as I did on the last day of the challenge.