Carb Cycling: The Classic Cycle

The Classic Cycle was first introduced in our first book, Choose to Lose: The 7-Day Carb Cycle Solution. While the Easy Cycle is the easiest cycle, the Classic Cycle is the simplest carb cycle. It offers a quick and easy introduction to carb cycling and results in fast and steady weight loss.

Unlike the Easy Cycle, which has a reward meal incorporated into every high-carb day, the Classic Cycle has an entire reward day every week. Imagine that—a whole day to satisfy those cravings for your favorite foods! And you’ll still lose weight.

Here’s what a Classic Cycle week looks like:

  • Monday: Low-carb day
  • Tuesday: High-carb day
  • Wednesday: Low-carb day
  • Thursday: High-carb day
  • Friday: Low-carb day
  • Saturday: High-carb day
  • Sunday: Reward day

With the Classic Cycle, besides losing weight at a quick and constant pace, you’ll also be able to tune into what is happening in your body during this carb cycle process. You’ll learn and actually feel how food affects your body, and while you may experience some brief periods of nausea, headaches, low energy and other symptoms as you change the way you fuel your body, these will be temporary. In the end, you’ll have a whole new appreciation for this marvelous body you have! And as with the Easy Cycle, you can stick with the Classic Cycle throughout your weight loss journey or move onto another cycle. You are in control!

Find more information on the Classic Cycle in both our books—Choose to Lose: The 7-Day Carb Cycle Solution and Choose More, Lose More for Life.


  1. Mary Stella - August 4, 2015

    I’ve never heard of Carb Cycling before, but I like what I’m reading here. My issue is that I had bariatric surgery a few years ago so two fistfuls of vegetables plus protein would be more than my stomach can handle. When I first had the surgery, after the recovery period and food-reintroduction period, the doctor had me on a roughly 800-1000 calorie approach without carbs for rapid weight loss. For me, if I say at around 1000 calories on low carb days and 1200 for high carb days, do you think that would be okay? Thanks in advance!

    • Team Powell - August 4, 2015

      Hi Mary: Since you have had bariatric surgery, it would be best if you discuss carb cycling with our healthcare team and then follow any modifications they recommend. They are best equipped to help you since they know your health history and can work with you on a one-on-one basis. You can do this!

  2. Jessica - August 1, 2015

    Does it matter if I start my first low carb day on Sunday or Monday?

    • Team Powell - August 2, 2015

      Hi Jessica: You can begin your week (day 1 – a low carb day for all the cycles except the Fit Cycle) on whatever day works best for you, but you’ll want to keep the days in the order as outlined in the program.

    • Aby - August 2, 2015

      I’d like to change my FREE day to Saturday. Will that mess up the cycling plan?

    • Team Powell - August 2, 2015

      You can change reward day to Saturday by having your week start on Sunday instead of Monday. Just be sure to keep the days in the same order as outlined in your cycle, and you’re good to go!

  3. Yolanda Hawthorne - July 23, 2015

    I am a little confused the recipes you have are too much food for me and my days can I eat a little less as long as I am eating one of each item on high and low carb days?

    • Team Powell - July 23, 2015

      It might seem like a lot of food at first, but try and split the recommended daily calories between your 5 meals a day, and make sure your portion sizes aren’t too large. Women should never go below 1200 calories a day – your body needs a certain number of calories to simply function properly.

  4. Shay R. - July 23, 2015

    Hey Powell Team!!!

    My husband and I are looking to be a healthier family and so you are right where I went to look for ideas. Im just wondering where we should set our calorie intake for our low and high carb days. I didn the weight X 12 and got a number but I wasnt sure how this works for both days. My husband is 29yrs 5ft 9in and 165lbs…Im 27yrs 5ft 8in and 115lbs….let me say again, by no means are we looking to lose weight just do the proper amount of calorie intake every day and excersie. we would love to just tone up our bodies!! Thanks so much for your help and cant wait to see where this new healthy life style takes us!!!

    God Bless,

    • Team Powell - July 23, 2015

      Since you’re both not looking to lose weight, you’ll want your calories consumed to be as close as possible to the calories you burn (BMR + activity during the day) on both low and high carb days. You’ll simply adjust your portion sizes to meet your calorie requirements, which could be different each day depending on how active you are. Good luck!

  5. Maria K - July 20, 2015

    Hi Team Powell!  First off….let me tell you that I love you guys and I you guys ROCK! You guys have inspired me to finally put a stop to years of Yoyo dieting and finally see this challenge all the way through successfully.

    I started the classic cycle of carb cycling today and all is good with me so far but it seems like I may end up over 1200 calories by the end of the day. I am 5’11” and weight 360#’s so I am wondering if it would be suggested for me to keep it at 1200 no matter what or if ending up around 1300 or 1400 would be ok?

    Here is what I’ve had today:
    B – 4egg white omelet with spinach and mushrooms – fuji apple – 297Calories
    M.S – ½ cup plain Greek yogurt – 1oz. unsalted mixed nuts – 230 calories
    L – 4oz chicken breast – cucumber – string cheese – 236 calories
    A.S – 3oz chicken thigh and a boiled egg – 199 calories

    Can you please tell me if I am on the right foot with how I am starting this? Also, if I add more shredder time should I be concerned that my body will go into starvation mode since my calorie deficit will be even greater.

    Thank in advance for your reply! 

    • Team Powell - July 20, 2015

      Hi Maria: Welcome to carb cycling! You’ll want to stick to the recommended calories – 1200 for low carb days and 1500 for high carb days. It looks like you’re on the right track – there’s a foods list on page 192 in “Choose More, Lose More for Life,” so that might be a good resource for you (if you didn’t know about it already). And remember, you can change cycles at any time. You can do this!

  6. Suzi Shawl - July 20, 2015

    I just read your book and love it, however, I have a question. I noticed in the book the recipes don’t include the full 2 cups of vegetables mentioned for each meal. Why is that? Am I not suppose to eat 2 cups of vegies each meal but rather just eat veggies when I am hungry.


    • Team Powell - July 20, 2015

      If a recipe doesn’t contain the two fist fulls of veggies, you can add additional veggies to reach that two fist fulls portion size. Happy carb cycling!

  7. Eric - July 14, 2015

    I’ve read the entire book but I’m still a little fuzzy on how many calories I should be shooting for on my low and high carbs days. Hoping I’ve just missed something very simply, but would really love to hear back on how to calculate it!

    Thank you Team!

    • Team Powell - July 14, 2015

      Hi Eric: For men, you’ll eat 1500 calories on low carb days and 2000 calories on high carb days. Good luck – you got this!

  8. PEG - July 13, 2015

    i am 55 and have struggled with my weight for decades. Paleo has really helped, but the past year it hasn’t. I have limited resources with finances, so a gym membership is out.
    I have had success with P90x type programs when I was 49-50. What do you recommend? I also work full time and have 1-3 children at home. (Depends on college schedule for one).
    Thank you so much! I want to dump this excess baggage of 20 lbs. and to feel better both physically and mentally.

    • Team Powell - July 14, 2015

      Hi Peg: Check out Chris and Heidi’s carb cycling program in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it’s the same one they use on the show. It will teach you everything you need to know and do to achieve your own transformation! Learn all about it here: And their exercise program requires no equipment or gym membership, so you’re good to go there! You can do this!

  9. Denise Benz - July 13, 2015


    I’d like to start carb cycling and have been reading about the various plans you suggest. I also wanted to buy either Choose to Loose or Choose More, Lose More. I am 37 years old and have been active all my life; however, now as a mother to a 1 year old and step-mom to a 12 and 14 year old, time and money have become a lot more limited! I am 5’4, weigh 140 lbs. my goal is to lose 10-15 lbs and “tone up”…what all working mothers want lol. Which book would you recommend and would the Classic plan be best for me? I use MyFitnessPal regularly and have lost the baby weight using that, but I’m ready to push myself more!

    • Team Powell - July 13, 2015

      I’d recommend you purchase “Choose More, Lose More for Life.” It’s an update from “Choose to Lose” and contains all four carb cycles. As to which cycle is best of you, that’s totally up to you, and depends on your goals, schedule, and how quickly you want to lose the weight. There’s a chart in the book that will help decide which cycle to begin with. And remember, you can change cycles at any time!

  10. Laura - July 9, 2015

    I am on day 2 of carb cycling and while I’m excited, I’m also a little nervous. I’ve gone from 240 to 165 lbs thanks to low carb (Atkins), but I’ve reached a point where restricting carbs just isn’t sustainable for me. I go so long with cutting out certain carbs I enjoy that I would binge. And when I binge, I binge lol. Low carb every other day I can do knowing the next day I’ll be able to eat carbs. I’m looking forward to seeing what kind of results I achieve. Today I was at a little less than 150g of carbs and I was amazed at the energy I felt. Low carb always gave me more energy, but today was just wow. :)

  11. Melissa M - July 7, 2015

    Hi Heidi,

    I am mentally preparing for the carb cycle. Can you tell me if in your book it has in depth about the carb cycle, breakdowns, recipes and etc. I’m a visual learner so I have to read it to understand how this carb cycling works. I will wait for the response so I can go buy the book today

    • Team Powell - July 7, 2015

      Yes! Make sure you get “Choose More, Lose More for Life,” and everything’s outlined for you. Good luck!

  12. Heather - July 6, 2015

    I am trying to do the classic carb cycle but I am extremely confused on some food which I thought were not carbs. Like for a snack with my veggies can I have a hard boiled egg. I’m having a hard time having alternate protein means other than meat at every meal

    • Team Powell - July 6, 2015

      Hi Heather: 4 egg whites = 1 portion of protein, and 2 egg yolks = 1 portion of fat. As far as carbs go, fruits, startchy/root veggies, whole grains, legumes, cereals, and pasta are all considered carbs in carb cycling. Non-root/non-starchy veggies, while still technically carbs, are separated into their own group and you can have 2 fist fulls with every meal in carb cycling – both low and high carb. Hope that helps!

  13. Gaby and Ellie - June 29, 2015

    Hi Heidi!
    My sister Ellie and I started carb cycling and we love the program! However, we are kind of running out of recipes for low carb days. I was wondering if you had any ideas for snacks and meals on low carb days?!


    • Team Powell - June 29, 2015

      There’s an extensive list of foods in “Choose More, Lose More for Life,” so for low carb meals, you can simply choose a protein, choose a fat, choose a veggie (the non-root/non-starchy type), and you’re good to go! You can also use other recipes using protein sources, fats, and veggies, just keep an eye on the serving sizes. Happy carb cycling!

  14. Brian Knight - June 25, 2015

    Bought the book last night and ready to get started. Ready to head out and stock up on the right food tonight. You guys are awesome for how you are able to impact peoples lives.

    I do have a question if you can answer. I know I’m going to struggle coming off soda. Any advice?

    Thank you!

  15. Jerome - June 24, 2015

    Trying to find the classic carb cycling but every time I click the link its broken, it states page is not found. I want to start this asap so please help me or point me to the right link.
    Thanks so much.
    God bless
    Jerome =)

    • Team Powell - June 25, 2015

      Hi Jerome: Thank you for letting us know about this! The information you’re looking for has been added to the post. Happy carb cycling!

  16. Kristie - June 17, 2015

    Hi Heidi, I am really interested in starting the carb cycle. I do have a few questions before I start. Does your book or program incorporate vegetarian options? I am currently pregnant and was wondering if this is something I should start while pregnant or wait until after?

  17. Chloe - June 16, 2015

    The carb cycling sounds great. I am looking to help my sister with her weight loss. I was wondering if there is a boot camp type of program that is available. I know there is the Powell Metabolic Program but I can’t tell if a fitness plan is part of this program.

    • Team Powell - June 16, 2015

      Yes, there is a fitness component in the Powell Metabolics program. And unfortunately, there is not a boot camp for carb cycling. We wish you both the best!

  18. Liz - June 10, 2015

    Hi! I am doing carb cycling in conjunction with xyngular products. I have noticed that on high carb days I feel very lethargic, unmotivated, and I even get headaches. On my LC days I have energy and motivation and I feel good. I am seeing success and want to continue, but it is hard to want to do the HC days because of this. On HC days, aside from veggies, my carbs are whole grain. Things like Wasa crisps, whole grain pasta, brown rice… Any advice would be so much appreciated! I have only been carb cycling for a couple of weeks and am down 11.8 lbs so I want to keep this up!
    Also, I am trying hard to drink a gallon of water a day.

    • Team Powell - June 10, 2015

      Hi Liz: I do have one suggestion, on your high carb days, vary the types of carbs you’re eating. If you’re only eating whole grains, you’re missing out on the nutrients from other carbs such as legumes, fruits, and starchy/root-type veggies. It’s so important that your diet includes all these things, in addition to your proteins, veggies (the non-root/non-starchy type), and healthy fats. Here’s a post about carbs that might help: You might also double check and make sure you’re hitting your calorie allotment every day (1200 on low carb days and 1500 on high carb days). As far as your water goes, drink 1/2 your body weight in ounces daily (200 lbs = 100 ounces). I’m not familiar with the Xyngular products, so I’m not sure if they would play a part in how you’re feeling. And congrats on those 11.8 pounds gone – that’s awesome!

  19. Patrick - June 6, 2015

    Can you tell me which carb cycle is best for a type 2 diabetes. Or are they all ok?

  20. Danielle - June 2, 2015

    i have a question! I have been seeing a nutritionist for 2 years. I dropped to 22% body fat. I am concerned because my period is missing half the time. I run and train for triathlons. I work out 6 days a week. People say I don’t eat enough or work out too much. I eat about 1300-1500 and weigh 144 at 5’6. Do you think my working or food is reasoning for my absent period.

    • Team Powell - June 2, 2015

      Hi Danielle: This sounds like something that would best be discussed with your healthcare team. I hope you can find the answers you’re seeking, and congrats on all the positive transformation changes you’ve made – that’s awesome!

  21. Amanda - February 11, 2015

    Hey there! I am a clean eater, and work out on a regular basis (I strength train 3-4 days a week always with at least a 30 minute cardio portion and try to add in an additional cardio day outside of that). I’m an active mom of a 1 year old and just trying to get rid of those last 5 pesky pounds. I’ve never carb cycled before but the more I am learning about it the more I am seeing that it could be the missing piece to my weight loss. Do you have any suggestions/guidelines for workouts on low carb days? I am concerned I may be famished if I do my typical workout on those days or that I may not have enough energy to get through it? Thanks!

    • Team Powell - February 11, 2015

      All your workouts are outlined for you for every single day – you simply have to follow the plan! And if you find that you can’t get through workouts on low carb days, then you can move those more intense workout days to high carb days, or switch cycles. Happy carb cycling!

  22. Rachael - February 3, 2015

    I love the idea of carb cycling and would love to try the classic cycle as i do crossfit 3 days a week. However, I feel as though the measurements are slightly vague and the OCD in me really wants to know exactly how many grams of carbs and fat and protein that should be consumed! I love my food scale. is there anywhere that macros get broken down for meals or portion sizes?

    • Team Powell - February 3, 2015

      In carb cycling we don’t count grams, we count portion sizes, so I don’t have that information you’d like available. If it will help, you can also count calories. For women, you’ll eat 1200 calories for low carb days, and 1500 calories for high carb days. Happy carb cycling!

  23. Tony - January 17, 2015


    Would i be right in saying that i can start day 1 on a Sunday, Day 2 then is Monday and so on making Saturday the reward day then start new week. Also if low day = 1500 calories and high = 2000 calories and reward day is +1000 calories extra would this make the reward day 1500 calories +1000 calories or would it be 2000 calories +1000 calories.

    Great book


    • Team Powell - January 17, 2015

      Yes, you can do this if it fits into your schedule better, and you’ll treat your reward day as a high carb day + 1000 calories. Happy carb cycling!

  24. Colleen - January 14, 2015

    I have both the hard copy and audio version of Choose More, Lose More for Life. The audio version refers to PDF’s which I didn’t get through Audible. I would love to get PDF’s of Appendix F if possible to track and plan. I haven’t found them on your website. Is it possible to get them?

    I am really interested in this program. I just started a more restrictive version of carb cycling through a trainer but believe your system is something more sustainable for a life change.

    Thank you!

  25. Lauren - January 8, 2015

    Can Day 6 and Day 7 be swapped?

    • Team Powell - January 8, 2015

      No, it’s best not to, because the days are arranged in the best way possible for weight loss. If you need to, you can move the entire week one way or the other, but always keep the days (high and low carb) in the same order.

  26. Joe P. - December 31, 2014

    I just purchased and read through about 100 pages today of Choose More, Lose More for Life. For Carb cycling specific to turbo and classic meal plans, do we get to eat 2 fistful of veggies at each meal in additional to the protein/fat/carbs for the day? I’m looking to start the program on Friday.

    • Team Powell - December 31, 2014

      Yes! You can have two fist fulls of veggies (the non-root/non-starchy type) with every single meal in carb cycling – even the high carb ones (if you’re still hungry). Happy carb cycling! :)

  27. Natascha - November 24, 2014

    Hi! I’m really glad I found your site and bought the book. It really feels like I can do it for the first time in years. I started with the Classic Circle last week (I want to switch to the turbo circle after a few weeks, when I’m used to the Classic Cirlce…) and lost about 4 pounds in this week without feeling like I’ve missed anything.

    the only thing is that it is hard for me to manage my five meals, when I’m at work. Most of the times I should eat, when I just can’t. So it is often that I get to eat after 4 hours and then I skip my 5th meal, because I don’t want to eat at 10pm when I’m on my way to bed. It’s kind of a confusing start to figure it all out, but I’m sure I’ll find a way to manage my new diet.

    • Team Powell - November 25, 2014

      Congrats on those 4 pounds gone – that’s awesome! With the eating schedule, just do the best you can and make sure you’re getting all the calories for each day (1200 for low carb days and 1500 for high carb days), you’re drinking all your water, and you’re following the protein, carb, veggie, and fat requirements for each meal. You got this! :)

  28. Michaela - November 5, 2014

    So exactly how many carbs should I be eating on low and high carb days? I am starting with the classic cycle!

  29. Karen - October 15, 2014

    Is this diet good for women with hormone issues? I am a cancer survivor and was rushed into menopause at a young age so I find losing weight impossible. I want to try this, but wonder if it is even worth it? Thanks!

    • Team Powell - October 15, 2014

      Yes, it can work for those with a variety of health issues. I’d suggest discussing carb cycling, or any nutrition and exercise program, with your healthcare team first. Give it a try – it’s an awesome program!

  30. Melissa - October 10, 2014

    Are there any type of meal replacement bars you can use for when you are on the go? If so, what kind and how do you know which type to buy?

    • Team Powell - October 10, 2014

      Quest bars are great for low carb days. With any protein bars, pay attention to the fat and carb contents so you can know which type of meal (low or high carb) they are best suited for. You’ll have to look at the nutrition labels of every bar to make sure, as there are so many varieties with differing nutritional values.

  31. Amy B - October 2, 2014

    I am a plant-based vegan. How would carb cycling work for me since all of my protein comes from soy, nuts, legumes, grains and plants? Would I just stick to nuts and seeds with green veggies on low carb days?

    • Team Powell - October 2, 2014

      For protein sources you can use tempeh, tofu, and TVP; legumes, grains, and plants would be carb sources, and any nuts would be healthy fats. It can be done! Here’s a post that might help with the carb part of carb cycling: :)

    • Amy TP - October 17, 2014

      Hi Amy,

      I too am a vegan (and an Amy : ) I was wondering if you are carb cycling now and how it is working for you? I am trying to go through in my head how our options will work and I am getting stumped. Any suggestions or sample menus would be appreciated : ) We vegans need to stick together, thank you.


  32. Erica C - October 2, 2014

    Which program would you recommend for a nursing mommy? My baby is two months old and I would like to breast-feed as long as I can… Would like to get my eating habits back on track but don’t want to risk diminishing my milk supply.

    Love your show! You and your hubby are an amazing team! Very, very inspiring!

  33. Chrsity - October 2, 2014

    What if I cannot eat within 30 mintues of waking? I take a thyroid pill 1st thing every morning and cannot eat for an hour. Will this have an effect on my results?

    • Team Powell - October 2, 2014

      With medications, it’s best to follow your doctor’s recommendations. This shouldn’t affect your weight loss at all! Happy carb cycling! :)

  34. abe - October 2, 2014

    I am confused if fruit can be eaten on the classic ?

  35. Anne Miller - October 1, 2014

    On low carb days do you still eat a high carb breakfast? What is considered high carb – oatmeal and turkey sausage for protein? And last question: 😉 Does the type of carb cycling depend on how much exercising you are doing?

    • Team Powell - October 1, 2014

      Great questions! Yes, every breakfast is a high carb breakfast. There’s an awesome graphic in this post that will show you how to put together every meal in carb cycling, both low and high carb: There’s an extensive list in both of Chris and Heidi’s books (“Choose to Lose” and Choose More, Lose More for Life”), and you can also get their free approved foods list at Enter your email address in the “Join the Transformation” section, hit “Join,” and you’ll be given a link to download the list. And the amount of recommended exercise is the same for all four carb cycles. Happy carb cycling! :)

  36. Anthony - September 26, 2014


    Love your show, absolutely so inspiring and amazing. Quick question….I want to get this book, just wanted to know if it covers carb cycling for vegans? I am vegan, so just wanted to make for sure. Thanks for all that you do!

    • Team Powell - September 26, 2014

      There are some vegan options available in the book, as well as Chris and Heidi’s complete exercise program, and lots of other awesome info. Check it out!

  37. Kelly - September 18, 2014

    On a low carbs day can I replace a meal with a Quest bar?

  38. Fat mummy - September 4, 2014

    On Sunday and Tuesday I don’t eat meat or fish or eggs.
    I really want to start carb cycling. I’m think Tuesday and Sunday should be high carb days for ease. Is there any other vegetable protein you guys could recommend and is it ok if I have lets 2 highs n then low or does it have to high low high.
    I want to carb cycle for weight loss.

    Thank you in advance.

  39. Liane T - August 5, 2014

    I just started carb cycling yesterday. My plan was to try the turbo cycle first. Yesterday was my low carb day and I ended up feeling hungry, nauseous, and dizzy all day and with a headache. I decided to change to the classic cycle. I feel much better today adding the carbs. Will I feel like I did yesterday on every low carb day? Also, where can I add a Quest bar in my day? I’ve tried them in the past and their awesome especially when you have a sweet tooth. Will it keep me full?

    • Team Powell - August 5, 2014

      Low carb days will get easier! It might take your body a bit of time to adjust, but it will adjust. This is actually pretty normal too. 😉 Quest bars can be eaten as the protein and fat portions of your low carb meal. Good luck! :)

  40. Gina - July 25, 2014

    Hi Team Powell!! I am just starting the cycling process and have a few questions. How many carbs should be taken in on a low carb day and how many on high carb day? I have done low carb off and on for years so I am not sure what the carb range is for carb cycling.

  41. Dawne Howes - July 24, 2014

    I have both books, but bought the second one on my Kindle. Is there anywhere on either Heidi or Chris’ site where I can find the exercises that he describes, and print them out? Even with the first book, if I can print them out from a website, it’s easier than trying to hold open the book (provided my cats don’t lay on either one!!) thanks :)

    • Team Powell - July 24, 2014

      I’m so sorry, but there’s not.

    • Erika - August 9, 2014

      Hi Dawne,
      Since they don’t seem to have a printable set of the exercises, try getting a cookbook holder; they would hold open the book to the page you are using and keep it upright for viewing. Plus: kitty can’t lay on it and cover your info anymore! :) Good luck!

  42. Yvonne - July 24, 2014

    I have purchased the Chris’s first book about carb cycling, but I am concerned about the frequent meals. I am a registered nurse who can barely get a 30 min break during 12.5 hrs, let alone every 3. Do you have any suggestions that might help me? I really need to lose 40 pounds to get my life and health back. Thanks in advance for your help.

  43. Lindsay Wirthlin - July 24, 2014

    Is there information in the book about aligning the cycling schedule with your workout days? I think this may be a good way to maintain energy levels while training/competing in triathlons. this is my first season and I have a lot to lose but don’t want to wait until this season is over. I know that low-carb works well for me to drop fat, but it seems to diminish my performance. So would I exercise on high-carb days? or exercise the day after high-carb days so that my body is stoked with energy from the day before?

    • Team Powell - July 24, 2014

      In the book there are charts outlining both nutrition (low/high carb days) and exercise for each day, so I’d suggest following the plan as it’s outlined in the book – it works! And every breakfast is a high carb breakfast, so you’ll have everything your body needs to get going and do what you need to do. Everything is explained very well, so check it out!

  44. Lynn Collins - July 10, 2014

    I just purchased your book, Choose More, Lose More for Life and am trying to figure out a menu for the week for my husband and I on the Classic Cycle. It’s pretty confusing… In the book it looks like you should have a protein and carb at every breakfast regardless of whether it is a HC or LC day. I notice in the comment to MaryAnn above, it is stated ” For a low carb meal, choose a protein, healthy fat, and veggies. For a high carb meal, choose a protein, carb, and veggies.” Thanks!

  45. Joelle Delancey - July 9, 2014

    In the book, are there tips for nursing and dealing with allergies (dairy, eggs, and peanuts)? My baby is almost 1, but I don’t think she plans on weaning anytime soon and I like having something in her diet that I know for sure is safe and healthy for her. Thanks for any help/advice/insight!

  46. Lauren - July 7, 2014

    Do the books provide suggestions for vegans to follow a carb cycling plan?

  47. MaryAnn Frattarole - July 6, 2014

    I’ve read Chris’ book and am excited to get started. I understand the general principles of carb cycling, but I am a little lost in converting all that info into meal plans and a shopping list. I’d be very appreciative to have more definitive guides such as several weekly meal plans with a shopping list. I’d be willing to buy this for convenience. Thanks for the great work you and your husband do!

    • Team Powell - July 7, 2014

      We don’t have any sample meal plans available, but here are some ideas that might help: (all recipes are from Chris and Heidi’s books: “Choose to Lose” and “Choose More, Lose More for Life.”). Low carb day: Breakfast (within 30 minutes of waking): Basic Omelet with a corn tortilla to make it a wrap. Snack (3 hours later): A protein shake with a portion of a healthy fat, like peanut butter, mixed in. Lunch (3 hours later): Tomato Basil and Garlic Chicken with a portion of olive oil drizzled on top. Snack (3 hours later): Sonora Cottage Cheese with a portion of avocado. Dinner: (3 hours later): Lemon Chicken drizzled with salad dressing. High carb day: Breakfast (within 30 minutes of waking): Denver Omelet with a portion of your favorite fruit or oatmeal on the side. Snack (3 hours later): Greek Yogurt Parfait with a portion of low fat granola. Lunch: (3 hours later): Caribbean Jerk Chicken with a portion of brown rice. Snack (3 hours later): Protein shake with a portion of oatmeal mixed in. Dinner (3 hours later): Apple Cider Chicken. And remember, you can have veggies (the non-root/non-starchy type) with every single meal, and you can use any of the foods on Chris and Heidi’s approved foods list, in the proper proportions, to create meals to fit your needs. For a low carb meal, choose a protein, healthy fat, and veggies. For a high carb meal, choose a protein, carb, and veggies. Hope this helps – best of luck carb cycling! :)

  48. Carb Cycling for Weight Loss: Does It Work? - Life by DailyBurn - September 2, 2013

    […] “Classic Cycle,” a straightforward plan designed by Powell’s husband Chris (and featured in his book Choose to […]

  49. crystal froemming - August 8, 2013

    I started carb cycling this week using this cycle, except I am choosing to have a treat meal once every six weeks in place of weekly :) thank you for the great info! Chad Crystal Froemming on Facebook.

Leave a reply