Carb Cycling: The Easy Cycle

Do you have a hard time going without your favorite foods, but you still want to lose weight? Then the Easy Cycle is for you. In this cycle you alternate low-carb and high-carb days, and on every single high-carb day you can have a reward meal, as long as that meal isn’t your dinner meal.

That’s right, you can eat the foods you love—four days a week— and still reach your weight loss goals. And by favorite foods I mean pizza, ice cream, bacon, chocolate cake, cheesecake—they’re all okay. The power of this cycle is that if you get those favorite food cravings on low-carb days, you only have to wait until the next day to satisfy them. Anyone can do that! Success can be yours with this cycle.

How is this possible? First of all, you’ll be following the low-carb/high-carb eating plan for your non-reward meals, and the success of this pattern has been proven many times over. And even though you’ll be rewarding yourself, you’ll be rewarding yourself less often. Let’s say you usually eat seven servings of ice cream a week. With the Easy Cycle you’re already eliminating three bowls of ice cream a week, and that’s a lot of calories! You’re satisfying your cravings without depriving yourself, and losing weight.

Here’s what an Easy Cycle week looks like:

  • Monday: Low-carb day
  • Tuesday: High-carb day w/ reward meal
  • Wednesday: Low-carb day
  • Thursday: High-carb day w/ reward meal
  • Friday: Low-carb day
  • Saturday: High-carb day w/ reward meal
  • Sunday: High-carb day w/ reward meal

For all your meals, on both low and high-carb days, try and eat smaller portions than you would pre-carb cycle. The more calories you can cut, the faster you’ll lose that extra weight!

And yes, you won’t lose weight as quickly as you would in other cycles, but the important thing is that you will lose weight, and you’ll also be forming healthy habits that will last a lifetime. And when you’re ready, you can move onto another cycle if you want to. Or you can stay with the Easy Cycle throughout your weight loss journey. It’s totally up to you!

For more information on the Easy Cycle or any other cycle, check out our book, Choose More, Lose More for Life.


  1. Andrea - November 20, 2015


    I am thankful for you and your husband’s desire and passion to help those who desire to be healthier. Thank you both for your dedication and passion.

    I have ordered the book Choose More, Choose for Life, and maybe my question will be answered there. I get up early to exercise and I am concerned about eating when I first wake up and then immediately go workout. Can I eat as soon as I am done working out instead?

    Thank you so much!

  2. Ruby - November 5, 2015

    Hi Heidi,

    My question about the turbo cycle is if im working out 5 days a week do i still stay within the calories of 1200 on low carb days and 1500 on high carb days? I do about 30 to 45 minutes of cardio on LC days and heavy lifting on HC days. Any advise will be helpful.

    Thank you!

  3. miranda smyser - October 9, 2015

    Good morning, I am interested in giving carb cycling a try. I currently work out five days a week, mostly weight lifting and high cardio only a day or two a week. I am curious how I should plan my workouts around the cycle? Should I do the high intensity days on high carb days? Does it matter at all? Great blog BTW, and thanks for any advise you can give me.

    • Team Powell - October 9, 2015

      Hi Miranda: The program is designed for you to do both strength training and cardio 5 days a week on both low- and high-carb days, but if you find that’s not working for you, you can adjust your workouts however you’d like to. Different things work for different people. You can do this! :)

  4. Jessica - September 22, 2015

    Hello! I am very interested in trying the carb cycling. I have PCOS and find it super hard to lose weight even when eating super healthy and exercising.

    I tried to click on the link to the book for more information but it says ” page not found”. I just need some meal ideas for what will be high carb and low carb so I can get started

    • Team Powell - September 22, 2015

      Hi Jessica: Thank you for letting us know about the link – it’s now fixed. As for putting together your meals, there’s an awesome graphic in this post (as well as some other helpful info) that will help you do this: And be sure and chat with your healthcare team first, and then follow any modifications they might recommend. Hope that helps!

  5. Jamie Ramirez - September 22, 2015

    Hi guys,
    Would this plan work okay for a diabetic? I was recently diagnosed with type 2 and am trying my hardest to find a good medium for my blood sugar and weight loss. I’m down 80 pounds, but have hit a huge plateau. Any help would be appreciated. You guys are awesome and I love ya!

    • Team Powell - September 22, 2015

      Hi Jamie: It could work for you, but it would be best to discuss the program with your healthcare team first, and then follow any modifications they might recommend. Good luck!

  6. Susan - September 13, 2015

    Hi- I’m wondering how the reward meal fits into the fact that you’re not supposed to have fat on high carb days? Is the reward an exception to that rule? Or does the reward have to be low fat? Thanks!

    • Team Powell - September 13, 2015

      Hi Susan: With reward meals, you can eat anything you want up to an extra 250 calories for that meal. Hope that helps!

  7. Susan - September 1, 2015

    I need help, I’m 56, 5ft 8in and 288lbs. I have always been thin and I hate having all this extra weight on me, but how do I get started. I feel like if I don’t do something now, I never will. How do I get motivated to start and how do I get started, whats my first step? Also, I have 3 bulging disc, so what is a good exercise for me that won’t throw my back out. Thanks, Susan

    • Team Powell - September 1, 2015

      Hi Susan: You can find your first step and all the other steps (nutrition and exercise) you’ll need to achieve your transformation goals in this post on this blog: And please discuss this program with your healthcare team first, and then follow any modifications they recommend, especially where exercise is concerned. You can do this!

  8. Rashid - September 1, 2015

    One more question,,, can i have a notification of your answer…i mean if you replied my comment i get an email…is it possible?

  9. Rashid - September 1, 2015

    I would love to start with easy…but when i shuld go to the next level/? Im 18 and 105kg..i have set a goal to lose 10kg in 3months…today is 1st September and 1December is my birthday,,, I really want to lose 10 or more kg by tge time…so please tell me that which one would be perfect for me to reach my goal?

    • Team Powell - September 1, 2015

      Hi Rashid: The Turbo Cycle is the cycle with the quickest weight loss, so give it a try. And you can change cycles at any time. You got this!

  10. TG - August 31, 2015

    Hi – I’m on the Easy Cycle and I’d like to understand why the reward meals are on the high carb days vs the low carb days? Is there some science behind this? My husband insists that they should be on the low carb days instead…thanks

    • Team Powell - August 31, 2015

      Hi TG: I believe the science has to do with the basics behind low and high carb days. On high-carb days you’re stocking your calorie-burning furnace so that on low-carb days your furnace burns fat, and lots of it! This pattern tricks your metabolism into burning a lot of calories, even on those low-carb days. So if you’re adding even more calories to that furnace on high carb days, there will be more to burn on low carb days. Also, since one of the keys to weight loss is a varying calorie consumption, if those 250 calories are added to low carb days, there’s not much of a variation in calorie consumption. Hope that helps!

  11. E. Morel - August 24, 2015

    Just a question regarding carb cycling and breastfeeding. Is this safe to do or should I wait until I’m done with breastfeeding altogether which will be anywhere from 6 month-1 year.

  12. Ali - August 21, 2015

    I thought I posted, but I’m not seeing it now, so I’ll try again :)

    Okay, in the last year, I have gained 15-20 lbs and excited to start carb cycling to take off 20. Food is my problem, definitely not the gym. I just started the EASY CARB cycle on Monday so I don’t feel deprived, and am already down 3 pounds…YAY!!!

    I have a few questions though:
    My workout schedule (I have been working out consistently 3-6x/week for 5 years now)
    M through Fri…. jog/walk/run for 30-60 minutes (5days/week)
    M,W. and Fri….. I do a weight lifting class called Muscle Mania. I use anywhere from 10-15 lb dumb bells and always break a sweat. It is a 45 minute class with an additional 15 minutes of core work at the end (60 min. total).
    Sat… I usually do an easy 30-45 minute workout with some light cardio and weights
    1.Should my MWF weightlifting days be high or low carb days? does it matter?
    2. Should I be scheduling my 5 meals to hit a certain time before or after those work outs?

    THANK YOU so much for taking the time to answer my questions! Five years ago I did weight watchers on and off between having three babies, and lost over 130 pounds… It’s been a LONG time since I have found another program that seems so do able and is working to get off these 15-20 lbs that I’ve let creep back on with bad diet choices. So excited to continue with carb cycling!!!

    • Team Powell - August 21, 2015

      Hi Ali: All comments have to be approved before they post, so that’s why you didn’t see your first post. I’ll answer your first post right now. 😉

  13. Ali - August 21, 2015

    I have a question:
    I am a regular in the gym, but still managed to put on 15-20 lbs over the last year (my goal/need is to lose 20): I started carb cycling on the EASY PLAN five days ago and LOVE it… down 3 lbs already (obviously, food was my shortcoming not the workouts at all… I LOVE getting to the gym)!!!

    These are my questions:
    My avg week looks like this gym wise… I jog/run (sometimes walk, lol) Mon-Friday for 30-45 minutes: on MWF, I do a one hour weight lifting class at the gym (I use between 10 and 15 lb dumb bells for my exercises and always break a sweat).
    And 2 times out of 4, squeeze in an easy workout on Saturdays as well.
    1. SO, should my MWF weight lifting days be my low carb or high card/cheat meal days?
    2. If I typically workout from 9:30 to 11am…how soon before and after each workout should I be eating?

    • Team Powell - August 21, 2015

      Hi Ali: Yay for those 3 pounds gone! That’s awesome! Let’s get you some answers to your questions: 1. Unless you’re having issues with your workouts on low carb days, you should be good to go. If you are having issues, you can switch things up so your more intense workouts are on high carb days. 2. Here’s another post from this blog that talks about eating and working out: You can do this! :)

  14. Shelby - August 4, 2015

    Hi, I am looking into starting this carb cycling. However I’m not sure how many carbs i should be eating on high carb days and low carbs days… I also am unsure of which plan to use. I am 5’2 152lbs and would like to lose about 30-40 lbs after i lose weight i want to drop body fat and tone up. I also was wondering if you guys helped with workout plans and what not. I could really just use any advice to get started again to be a healthier and happier me. I want to be the best me possible.

    Thanks for the help!!

    • Team Powell - August 4, 2015

      Hi Shelby: In carb cycling, we don’t count grams of anything, we count portion sizes (and calories if you’d like). There’s an awesome graphic in this post that outlines how to put together every carb cycling meal: And you can use whichever cycle you’d like to, and you can change at any time. There’s a chart in “Choose More, Lose More for Life” that helps you figure out which cycle to begin with. And there’s a complete exercise program in the book too. You can do this!

  15. sondra - July 30, 2015

    Is Chris and Heidi’s carb cycling program compatible with Vegetarians and/or Vegans?
    Do you provide recipes/options for vegetarians?

  16. KA - July 30, 2015

    Hi! I was wondering which cycle you would recommend for myself, I’m 5.1″ weighing around 7.5st. I am wanting fat loss and to build muscle (tone) I work out 4-5 times a week which include weight training, cardio, and compound training. Any advice would be great thanks!

    • Team Powell - July 30, 2015

      You might want to start with the Fit Cycle since you do work out pretty intensely. And you can change cycles at any time!

  17. Kimmie - July 29, 2015

    Thanks for what you all do! I have a question about the reward days in the cycles. I tried the Turbo cycle for a few weeks but the one reward day was overwhelming for me. I recently switched to Easy and my husband is on Classic now to make meals easier. 4 rewards meals of 250 calories each is 1000 calories just like the 1000 allowed for the reward day on Classic cycle. Would i be able to put two reward meals together for 500 cals each twice a week (on high carb days ) and still get he same results?

    • Team Powell - July 29, 2015

      Hi Kimmie: It’s best to follow the program as outlined, and only have reward meals on the days as suggested. Good luck – you can do this!

  18. Robyn - July 23, 2015

    I am looking to eat healthier but not looking to lose weight. I am 4′ 11″ and weigh 96 lbs. I run about 3-4 days a week and weight train 1-2 days a week (not heavy weights). I have a diagnosis of fibromyalgia and chronic fatigue, and can’t eat gluten or dairy. I eat mostly fruits and vegetables but love my pasta!! I have just started to add more protein into my diet but don’t really enjoy meat, chicken, etc. Would carb cycling be a good plan for me to learn how to eat healthy, balanced meals?? I feel bloated most of the time right now. I’m lost right now. Thank you for any help you can give me!!

    • Team Powell - July 23, 2015

      Yes, carb cycling could work for you. Since you don’t want to lose weight, you’ll need to adjust your calorie intake to equal your calories out every day. Here’s another post from this blog that might help with this: And with your health issues, please discuss this program with your healthcare team first, and then follow their recommendations. Good luck! :)

  19. LIz - July 14, 2015

    I started carb cycling. Yesterday on a “low carb day”, I gave into a treat at a dinner party and then I went overboard and binged. :( That “all or nothing” thinking got the best of me (OLD HABITS DIE HARD) and I feel horrible and bloated and definitely not hungry today!
    I don’t even feel like breakfast and my first instinct is to skip it and do a low carb day, though technically it’s a high-carb day.
    Where should I go from here? Two low-carb days in a row?

    • Team Powell - July 14, 2015

      Hi Liz: One rough day does not mean you’ve failed. You pick yourself up, dust yourself off, learn from yesterday, and begin again. Never skip breakfast, and don’t repeat days. If this is supposed to be a high carb day, then keep it that way. And believe me, you’re not alone. We all have rough days. The important thing is to not let yesterday’s rough day affect today’s amazing day. You can do this!

  20. Crystal - July 11, 2015

    I’ve tried every diet out there and have had nothing but problems. I’m an insulin dependent diabetic and am trying to get my A1C to a 6.5 and lose at least 40 lbs so my husband and I can have a baby. Honestly I’d like to lose 100 lbs to be comfortable in my own skin again. I’m an EMT and have very busy days where I am running calls constantly. I was thinking about doing the Easy Cycle to start and then move onto the next in order to see which works best for me but also to make a habit stick first. Any suggestions? I am tired of gaining the weight back after stopping using products and meal replacements. I want a healthier lifestyle for myself my husband and our future children.

    Thanks in advance! I’m all for making this work!

  21. Alexis - July 10, 2015

    I am starting carb cycling for the first time ever. I am kind of nervous to try this but at the same time I am excited. What foods are high carb? And what foods are low carb? I understand that on doffrent days you need to have ether a low carb or high carb day. As a college student I find it to be overwhelming to try something new if I have never done it before.

    ~ Alexis
    – 5’1
    ~ 164.9lbs
    ~ first time carb cycling

    • Team Powell - July 11, 2015

      Hi Alexis: There’s a complete list of approved foods in Chris and Heidi’s book, “Choose More, Lose More for Life,” so that would be a very helpful resource for you. And there’s an awesome graphic in this post (as well as some other helpful info) that will show you how to put together every meal in carb cycling: Happy carb cycling – you can do this!

  22. Liz - July 9, 2015

    Thanks so much for this information. I’m loving the book about Carb Cycling. One question. I’m going to follow the Easy Cycle. Is the reward meal supposed to be eaten NOT at dinner? And, how much extra calories on top of the 1500 should the reward meal be? Thanks!

    • Team Powell - July 9, 2015

      Yes, your reward meal should not be at dinner time. And you can have up to an extra 250 calories. Happy carb cycling!

  23. Jennifer G - July 5, 2015

    I am going to start the easy cycle tomorrow. Are we allowed to have a glass of wine in the evening?

    • Team Powell - July 6, 2015

      Wine is not on the approved foods list, however, it could be an option for a reward meal. Just be sure and include those calories in your daily calorie total (1200 calories for low carb days and 1500 calories for high carb days). Happy carb cycling!

  24. Krystina Pellerano - February 14, 2015

    I have been doing turbo for a week. Do the low carb days get easier even after you do the high carb day and cheat or so you feel bad again like you did cutting carbs

    • Team Powell - February 14, 2015

      Yes, the low carb days will get easier. It just takes our bodies a bit of time to adjust to a new way of doing things. Hang in there, keep following the Turbo Cycle exactly, and you’ll be good to go! You can do this!

    • Jan Tarr - June 28, 2015

      What I want to know is how many grams of carbs is considered low and how many for high?

    • Team Powell - June 28, 2015

      In carb cycling, we don’t grams, we use portion sizes. Learn more in this post: (pay special attention to the graphic). I hope it helps!

  25. michelle w. - December 28, 2014

    I don’t know which carb cycle to do, I practically live in my car for work. (sales) I am 38 5ft 4 & 178 pounds. I have had 3 kids and I weigh 25 pounds more then when I went into labor! (ages 20,15,9) I have gained 30 pounds since getting an IUD

    • Team Powell - December 29, 2014

      Choose whichever cycle will help you be successful at the beginning, and that will fit into your busy schedule. You can change cycles at any time! You can do this!

  26. Michele - October 19, 2014

    I am in Sales across 3 states and quite frankly can average 10-12 hours a day in my car in between customers. I travel thru Rural areas where the local food is a fast food chain and just can’t stand eating any of it. Most days I will not eat at all until dinner … I’m 47… My weight fluxuates between 20-30lbs over what I feel is a comfortable weight … I run 3-4 times per week normally and would love to work out again mostly to strength my leg muscles to reduce injury but I just don’t have the time. Between my grueling travel and poor food choices how can one of these carb cycling plans fit into my schedule?

    • Team Powell - October 20, 2014

      As far as fitting the nutrition part into your schedule, you can carry a small cooler in your car and stock it with many of the things on Chris and Heidi’s approved foods list. It will just take some advance planning. And as far as working out, fit it in anytime you can during your day. If your hotel has a fitness center, take advantage of it – even for short periods of time – anytime you can. And some fast food chains are now offering healthy alternatives. You can get oatmeal for breakfast and a salad for lunch, for example. Many also have their nutritional information on their websites, so you can also plan your meals ahead, or at least have a go-to list for each chain so you can make better choices. And don’t forget about local grocery stores – they are a good option and can help you keep that cooler stocked with healthy foods. You’ll have to plan ahead and be a bit creative, but it can be done!

  27. Marie-Helene - October 8, 2014

    Hi guys!

    I was wondering if your book is available in French? Although I’m practically bilingual, it would be easier for me to read it in French.

    Thank you!

    • Team Powell - October 9, 2014

      I’m so sorry, but it’s only available in English.

    • Verriest - October 14, 2014

      Marie-Hélène, I saw your comment and I just discovered that if you download the Vemma Bod-e app (I found it for my iPhone and on Android) and your device is configured in French that all the info and recipes available via the app are in French.
      En espérant que ça t’aide! Laura

  28. Jamie - October 4, 2014

    I am a 33 year old 5’5 woman and I weigh 430lb. I am desperate for something to safely help me loose weight quickly but healthy. Which carb cycle do you think would work best for me? Thanks in advance for any help..

  29. Tammy - September 26, 2014

    Hello I have lost 150 lbs I want to loose 10 lousy little lbs more and for the life of me I cant, through out my journey I have done different things to get to where I am now but I can’t seem to loose any more. I have bought Choose more loose more book and call me stupid but it is a bit confusing to follow , I used Jenny craig for most of my weight loss, I’m my mom’s full time care giver and have no time to really cook so having the food all set for me was what i needed. plus I eat big portions with using salad veggies, I know I need to eat less but the hunger is what I can’t deal with, I’ve tried drinking water, eating no cal noodles just about everything. Please help

    • Team Powell - September 26, 2014

      So sorry you’re confused! There’s a great graphic in this post (as well as some other awesome info) that shows you how to put together every meal in carb cycling: And since with carb cycling you eat 5 meals a day and you can have veggies (the non-root/non-starchy type) with every single meal, you shouldn’t be hungry. Yes, it might take your body a bit of time to adjust to this new way of doing things, but it works! Hope this helps – you can do this!

  30. audrey - September 18, 2014

    I have been type 2 diabetic for 5 years. Currently I have a. A1c of 10.3 way high. My doctor is giving me one more chance to fix it befor they put me on insulin. I have been going to the gym at least 5 days a week. And trying so hard but the food. Is killing me how does your diet plan work for diabetics? Please give me some advice. I’m not even sure I’m doing the right exercises. I’m such a failure at this. But I want to do it right.

  31. Josh - September 17, 2014

    Hello. I am a 38 year old born with Spina Bifida. I am confined to a wheelchair, but have full upper body mobility and I am looking to lose about 60 pounds I am currently at 214 pounds. Any advice on the best way for a disabled person to get fitor have you ever done a show with a disabled person?

    • Team Powell - September 18, 2014

      Hi Josh: I’d suggest discussing Chris and Heidi’s carb cycling program with your healthcare team to see what modifications need to be made to work around your health issues. It can be done, it just might take a bit of creativity. Happy carb cycling!

  32. Jennifer C - September 17, 2014

    I work third shift, 11pm to 7am. I then come home and sleep from 8am till 330pm. How could I fit carb cycling into my schedule?

  33. June - August 20, 2014

    Hi! I am looking to start carb cycling, I am currently still nursing my 5 month old son, is the diet safe to do while I am still breastfeeding?

  34. Justine - August 15, 2014


    Curious if it’s better to work out on high or low carb days? And if you’re drinking protein shakes along with workouts can that count as a meal?

    • Team Powell - August 15, 2014

      In Chris and Heidi’s carb cycling program you work out on both low and high carb days. Their entire workout program is outlined in their book, “Choose More, Lose More for Life.” Yes, protein shakes can be the protein part of any meal, and depending on the carb count, they could also be a complete meal replacement. Chris and Heidi’s Powell Perfect Protein Shakes ( are meal replacement shakes. As far as drinking protein shakes and working out, yes, that would count as at least the protein part of a meal. If your shake is not a meal replacement shake, you’d also need to add either a healthy fat or a carb. Here’s a post about eating and working out: :)

  35. Ty - August 13, 2014

    I have a question! Am I limited to only the foods on the food list that your website provides? Say I have granola which has 4g of protein per serving could I substitute that for the protein portion of my snack meals?

    • Team Powell - August 13, 2014

      No, for a food to count as a protein it would need to have closer to 15+ grams of protein/serving. And it is best to follow the approved foods list. There’s an even more extensive list in Chris and Heidi’s book, “Choose More, Lose More for Life.” Hope that helps!

  36. Jennifer - August 3, 2014

    Hi Hedi, I’m not over weight I’m 117 lbs 5’2″ 40 yrs old, but I’m looking for a easy way to eat healthy. I work out 3 days a week. Moderate to intense cardio. With light weight training alternating.
    Would this plan work for me? I have 3 kids so sometimes I eat on the run.

    • Team Powell - August 4, 2014

      Yes – the easy cycle is a great way to get started. And you can change cycles at any time. Happy carb cycling! :)

  37. Janice - August 3, 2014

    Can you carb cycle when your diabetic?

  38. Amy J - August 3, 2014

    You two are awesome! What a great couple. I am a vegetarian, no red meat no fish no chicken no eggs. I love carbs a lot more than I should. This looks like something I could try. I have a hard time finding proteins so I always fill up on carbs. Any suggestions?!

    • Team Powell - August 4, 2014

      You can get Chris and Heidi’s free approved food guide when you sign up for Chris’ free enewsletter at This list will give you options to choose from. There’s an even more extensive list in Chris and Heidi’s new book, “Choose More, Lose More for Life.” Hope that helps! :)

  39. Candace - August 3, 2014

    Am I missing the location for sample meal plans? I have the book Choose to Lose and the program concept is very clear, but it would be really helpful to have more food guidance once that is clear. What does a week of high/low carb days look like? How would we read nutrition labels to identify foods to completely avoid? The only thing I recall about this was the advice on which Whey power to purchase pertaining to the carbs. I’m not liable to use recipes for entrees, per se. The food on this plan is pretty basic but what would be helpful is a simple menu plan so that you get a feel for a complete 7-day cycle. Also, with everyone being on the go, shakes don’t always work for the mid-morning and afternoon meals. Do you have recipes for those meals other than an apple with peanut butter, for example? I find that it isn’t so much the main meals that trip me up, it is the tendency to stress eat between meals. It has to be something that can be interesting to keep me from straying. Overall, I think this is such a great lifestyle change and I love your positive attitude and your genuine care for others. I’m just starting and see a difference already. Yay!

    • Team Powell - August 4, 2014

      I’m so sorry, but we don’t have sample meal plans available. Here’s a post that has a great graphic (as well as some other useful info) that will show you how to put together each meal on all the cycles: There is even more info – as well as an introduction to all 4 carb cycles and more recipes/options – in Chris and Heidi’s new book, “Choose More, Lose More for Life.” And we’re so excited that you’re seeing a difference – that’s awesome! :)

  40. Christine Hall - July 28, 2014

    Can you do the Carb Cycling with kids? I don’t want to be making separate meals for husband and son every day.

  41. Melissa Watson - July 24, 2014

    I am considering trying this however, I have anaphalactic food allergies. My food allergies are: eggs, bananas, lime, all nuts, kiwi, avocado, all melons, and soy. That and I only will eat limited meats primarily nothing on a bone or with skin – chicken and occasionally beef.

    I am about 75 pounds overweight and have many health issues including: diabetic, asthma, high blood pressure, high cholesterol, high triglycerides and more.

    Do you have any tips that would be helpful for me both food and exercise wise?

    • Team Powell - July 24, 2014

      I’d suggest discussing carb cycling with your healthcare team so they can help you put together an exercise program that will work for you with your health issues, as well as a nutrition plan for your food allergies. There are so many food options in the plan, that you should be able to follow it in spite of your food allergies. Best of luck!

  42. Robin - July 24, 2014

    Hey chris and Heidi, I really love your show, I am 337lb I am trying so hard, but its hard for us older folks…I am 47 yrs old and have arthritis so bad that it is hard to exercise, I sure wish you guys had more show availability, because I have such a hard time with rejection, have ever since I was 3 when my mom left 9 of us kids, I dont know how to get over it, I know sounds absolutely crazy at my age….been to counseling nothing seems to help so I just continue to cover my feelings with food..I wish I could get your help, but I know you guys have so many people to help…why me…

    • Team Powell - July 25, 2014

      Help is on the way! You can get Chris and Heidi’s complete carb cycling program (the same one they use on the show) in their book, “Choose More, Lose More for Life.” There’s a link to purchase it in this post. With your health issues, I’d suggest discussing the program with your healthcare team to see what modifications can be made for you so you can reach your goals and stay safe and healthy. And hang out on Chris and Heidi’s Facebook pages – they have a great community of people who are also working to reach their goals and they help and support each other! And be sure to check out the part about Promises – these are a key to any transformation. Learn more about Promises here: You can do this! :)

  43. Juan O. - July 24, 2014

    Hi, love you guys, don’t miss a show, whether live or DVR. True inspiration to me. I just turned 53, and have dropped from 279 to 228 and now back up to 237. My goal is 200 lbs. Problem is plateau and diet. I have done it with simple treadmill, walking, lots of Spinning classes and some weights. At minimum I do 30 minutes of something 5-6 days per weeks. Reduced my food intake to somewhere between 1200-1800 calories. Have done this for the past 8-9 months. I have read your carb cycling program but is there anything else you can suggest to get beyond the “staleness” plateau’s I have encountered? Just need a little help.

  44. Shirley Blanchard - July 24, 2014

    I love your show and i love you both, im 72 diabetic highb/p arthritis, fibromyalga. im going to start the easy cycle, i could use some tips its hard exercising i cant get on the floor bad bad knees, walking on treadmill gets my hip to hurting, but i want this 100 pounds off i weigh 275 and i know 100 wont be my weight i need but to be under 200 i will be happy, my stomach hangs to my knees and im so embrassed to go out in public, thank you for being there for me and ever one else
    Shirley Blanchard

    • Jeanette - July 24, 2014

      Hi Shirley…you can do a lot of exercises in bed…avoid the floor ….crunches, leg lifts, pushups and planking can all be done on your bed…try it out! start slow!

  45. Deb Wiliams - July 24, 2014

    Have you worked with anyone that had Thyroid cancer and did you help them to loss the weight? I am 240 and was 298 at one point. I am at a stand still. I workout (have done three half marathons and a Sprint Triathlon in the past year and a half.


    • Team Powell - July 25, 2014

      Congrats on the weight loss – that’s awesome! I’d suggest discussing the complete carb cycling program with your healthcare team just in case any modifications need to be made for you. We want to keep you safe and healthy as you work to reach your goals! :)

  46. Shannon Nash - July 3, 2014

    I’m going to start the easy cycle. I have about 30 lbs to lose. Where can i get recipes and list of things to buy to start doing this? I’m the type person I have to have someone else lay it out for me or I just don’t get it….
    I need someone to say ok eat this for breakfast,lunch,dinner etc…… give me a list of foods


  47. Sarah - July 3, 2014

    Thank you for all of the info! I have to do this, if I don’t and gain as much as I did with my daughter I’d be 300 lbs : / I’m 14 weeks pregnant and I’m about 75 lbs overweight, would the easy cycle be the best way to change my lifestyle during pregnancy?

  48. Cheryl Madden - July 3, 2014

    I understand what Shauntiel. I am the exact same way. Now I’m without a job and eat even more. I just don’t love myself at all. I also have diabetes and high blood pressure. I’ve tried every diet possible. I want to lose 185lbs. I wish I could be helpful to you but I’m in the same boat.

  49. Jill - July 3, 2014

    Love your show, it makes me move, more great motivator! I’ll be looking for your books.

  50. Bernice Erhardt - April 7, 2014

    I hope this works for me

  51. Shauntiell Rice - November 26, 2013

    Hello Powell Family, I am 33 year old and have been battling with my weight all my life. I have lossed some weight but I can’t seem to stay focus after a few week my menus go out the window. Each time I become ill I sleep and take meds and eat. Until I physically feel ok. But truly I don’t I few like crap on stick after I see that I had gain all the weight back. I have tried groups and lose weight then I go back down the yellow brick road of death. I pray that I can get some help. Today I was on a fast for healing in this area of my life and some other area as well. To be set free from the addcation of food. I feel so hurt on the inside and just feel like I can’t do this. I want to be happy and live. I was looking at the casting for show but it is closed. It would be nice to get some outside help. I have serveral medical issues. High blood, diabetes, asthma, PCOS, Psuedo tumor cerbri,and GERD. For once I would like to be free from the weight and pressure of this.
    All my doctors tell to get bypass and you will lose the wieght. I have seen that in my family and it don’t look good if the underline issues is not handled.

    Please Help!!!

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