Carb Timing for Women Over 35: An Easier Way to Support Fat Loss

When it comes to fat loss, most women have been told one of two things:
👉 “Cut carbs completely” or “Just eat fewer calories.”

But the truth is, you don’t have to give up carbs to see results—you just need to use them strategically.

This is where carb timing comes in.

Carb timing is about eating carbs at the right time of day to support energy, hormone balance, and fat loss—without the rollercoaster of blood sugar spikes and cravings.

---

💡 Why Carb Timing Works

Carbs raise blood sugar. That’s not always a bad thing—it gives you quick energy—but when you eat them matters.

• In the morning and midday, your body is naturally more insulin-sensitive, which means it can process carbs more efficiently. You’re also more active during these hours, so your body uses that fuel instead of storing it.
• At night, insulin sensitivity decreases and activity slows down. A carb-heavy dinner is more likely to be stored as fat and can even interfere with sleep quality.

👉 Eating starches earlier in the day = more stable energy, fewer cravings, and easier fat loss.

---

🚫 Why Eating Carbs at Night Can Stall Progress

When you load up on pasta, rice, bread, or dessert at dinner, here’s what happens:

• Blood sugar spikes before bed
• Insulin rises to process it
• Fat burning shuts down overnight
• Sleep can be disrupted (high blood sugar followed by a crash)

Over time, this pattern can lead to stubborn weight gain—especially around the belly.

---

✅ How to Use Carb Timing

• Place starches (sweet potatoes, beans, sourdough bread, fruit, carrots, butternut squash, etc.) at breakfast or lunch
• Keep dinner lighter with protein, vegetables, and healthy fats
• Pair carbs with protein and fiber for stable blood sugar
• On days you strength train, a moderate portion of carbs around workouts can also support recovery

---

🥗 Sample Carb Timing Recipes

• Breakfast: Turkey sausage + scrambled eggs + 1/2 cup sweet potato hash
• Lunch: Chicken breast + roasted sweet potato + broccoli with olive oil
• Dinner: Salmon + asparagus + avocado slices

Snack (if needed): Greek yogurt + chia seeds + a few berries

---

📅 5-Day Sample Carb Timing Meal Plan

Day 1

• Breakfast: Egg white scramble with spinach + 1 slice Ezekiel bread
• Lunch: Ground turkey taco bowl with cauliflower rice or Hearts of Palm Rice + 1/2 cup black beans
• Dinner: Baked cod + zucchini noodles or Palmini Linguine + olive oil drizzle

Day 2

• Breakfast: Protein smoothie with almond milk + frozen berries blended in
• Lunch: Grilled chicken breast + sweet potato mash + roasted Brussels sprouts
• Dinner: Steak + green beans + avocado

Day 3

• Breakfast: Cottage cheese + berries + chia seeds
• Lunch: Turkey burger (no bun) + side salad + roasted sweet potato fries
• Dinner: Shrimp stir fry with bok choy + sesame oil

Day 4

• Breakfast: Veggie omelet + 1 slice sourdough bread
• Lunch: Chicken + butternut squash + spinach salad with olive oil
• Dinner: Salmon + asparagus + avocado

Day 5

• Breakfast: Chia pudding with protein powder + banana slices
• Lunch: Ground beef burrito bowl with cauliflower rice or Hearts of Palm rice + 1/2 cup roasted carrots
• Dinner: Grilled chicken thighs + sautéed spinach + olive oil

---

🎯 The Bottom Line

You don’t have to cut carbs to lose fat—you just have to be smarter about when you eat them.

👉 Shift your starches to breakfast or lunch, keep dinner protein- and veggie-based, and watch how your energy, cravings, and results improve.

---

🌟 Ready to Try Carb Cycling for 5 Days?

This exact style of carb timing is how we eat during my 5-Day Metabolic Reset, designed to balance blood sugar, reset metabolism, and kickstart fat loss.

📅 Our next reset starts September 8th!

👉 Want details? Fill out my peptide quiz and select the 5 day reset option at the bottom.

Stay healthy my friends!

XO,

Carrie A Groff