Carb Cycling: The Turbo Cycle

If you want to shed those extra pounds extra fast, the Turbo Cycle is for you. Of the four original carb cycles (Easy, Classic, Turbo, and Fit), this cycle takes off weight the fastest. Unlike the Easy and Classic cycles, which alternate low and high-carb days, the Turbo Cycle pits two low-carb days against every high-carb day. That means you’ll burn fat two days in a row before your body’s furnace (metabolism) is re-stoked on your high-carb day, and you’ll lose weight really, really fast!

Even though the Turbo Cycle has an extra low-carb day as compared to the Easy and Classic cycles, it is not a severely calorie-restricted cycle that will crash your metabolism. And since you’ll have two low-carb days in a row, you may feel less energetic on the second low-carb day. But this is okay. These low-carb days are powerful weight loss accelerators!

Here’s what a Turbo Cycle week looks like:

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

Every breakfast—on both low- and high-carb days—will consist of a portion each of protein, carb, and veggies. For the other four meals of the day, follow the portion size guide to put all your meals together. And as with the other cycles, you can stay with the Turbo Cycle as long as you want, or you can change cycles at any time.This program is tailor-made to you and you alone!

Learn more about the Turbo Cycle in our book, Choose More, Lose More for Life. And if you’re interested in learning about the Extreme Cycle, check out our book, Extreme Transformation.

extreme-transform-cover


711 Comments

  1. Jessica Waller - August 22, 2016

    Hello, I am starting carb cycling today and going with the Turbo. 40%c 40%p 20%f-high and 40%f 40%p 20%-Low, like you recommended 🙂 -thanks btw.

    My question is calorie intake. Currently on my high carb day I am at 1800. would I decrease on low carb day to 1500?

    As well as breastfeeding.. I am breast feeding, but I want to try and incorporate cycling to help with losing my baby weight.

    THANKS!

    • Team Powell - August 22, 2016

      Hi Jessica: For women, we recommend 1200 calories on low carb days and 1500 calories on high carb days for the Easy, Classic, Turbo, and Fit Cycles. And here’s a post that outlines Heidi’s breastfeeding program, and I hope it will help you figure out what will work best for you: http://heidipowell.net/2275. 🙂

  2. Krista Resnick - August 19, 2016

    Hello Powells!!!!
    I have been trying to read and research about carb cycling. I’m wanting to give it a try but am confused how to start. My macros are currently 149 C. 50 F. 112P
    1490 calories per day
    How much do I increase/decrease my carbs in order to see some weight loss? I’ve got 5 pounds to go! 👍🏻

    • Team Powell - August 19, 2016

      Hi Krista: If you’re wanting to follow one of Chris and Heidi’s carb cycles, here are the recommended percentages per meal type for all of their cycles: Easy, Classic, Fit, and Turbo Cycles: High Carb Meal (including EVERY breakfast): Protein: 40%, Carbs: 40%, Fats: 20%, Low Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. Extreme Cycle: Breakfast (EVERY day): Protein: 30%, Carb: 40%, Fat: 30%, High Carb Meal: Protein: 40%, Carb: 50%, Fat: 10%, Low Carb Meal: Protein: 40%, Carb: 10%, Fat: 50%. These are very general recommendations, so a macro coach can be very helpful in putting together a program that fits your body composition and goals. Here’s a link to the macro coaches Heidi uses: http://www.prophysiques.com. We wish you the best in losing those last 5 pounds!

  3. Linda - August 18, 2016

    Hi, I’d like to start the turbo plan, do you have any preset menus I can follow instead of thinking of what foods to eat?

    • Team Powell - August 18, 2016

      Hi Linda: We don’t have any pre-set menus for the Turbo Cycle, but there are lots of awesome recipes in “Choose More, Lose More for Life,” as well as an extensive list of foods you can choose from to put your meals together. There are 21 days’ worth of menus in Chris and Heidi’s new book, “Extreme Transformation.” Hope that helps!

  4. Amber - August 18, 2016

    Would a snack like a banana and peanut butter be off limits since it is a combo of carbs and fat instead of carbs and protein?

    • Team Powell - August 18, 2016

      Hi Amber: Yes, you won’t want to mix carbs and fats.

  5. Amber - August 18, 2016

    I drink a protein powder after workouts 3 days a week. Would this be considered a morning snack and one of my meals? Thank you

  6. Amber - August 18, 2016

    I have some questions for breakfast on Turbo.

    Can I have a full fat yogurt since there would be protein, fat and carbs in it?

    What about Cottage cheese? Would it be considered a protein and a fat?

    • Team Powell - August 18, 2016

      Hi Amber: Every breakfast on the Turbo Cycle is a protein and a carb, so you’ll want to stay away from fats. And Chris and Heidi recommend loe fat/plain Greek yogurt since it has a lot of protein and very few carbs, unlike “regular” yogurt. For cottage cheese, low fat is a great protein option. There’s an extensive list of foods and which categories they fit into in the Appendix of “Choose More, Lose More for Life,” so if you have the book, that’s a great resource. 🙂

  7. Kelly - August 16, 2016

    Hello Heidi (and Chris),

    My name in Kelly, I have had a difficult time for about 10 years now to lose weight and keep it off. I have spent money at weight loss clinics just to come out losing the weight but putting it back on. I just went there again this past March and to date have only lost 10 pounds despite sticking to their “plan”. This past Monday I decided to start using the Turbo Cycle of this program. I’m truly hoping it works..I need results. I just wanted to write to say that and to say I cannot wait for EWL to start again…the show is so motivational and I miss it a lot.

  8. Casey Kent - August 14, 2016

    I am a huge fan of you guys! I, of course, watch the show. But I work in a public library where your books pass by my desk regularly. I finally decided to give this plan a try. I’m hoping it works for me, I’ve been struggling for a solid year trying to get the weight off. I’m sure you’ve answered this question a million times, but I am a runner so will this plan work for me? I run on my lunch break and don’t have time to lift weights. As soon as I leave work, I get home to two small kiddos so my night is usually consumed when I unlock my front door. You know the feeling, ha! Thank you so much for the amazing blog and inspiration you give on a daily basis!

    • Team Powell - August 14, 2016

      Hi Casey: Yes, this plan can totally work for you! 🙂

  9. Jasmine - August 14, 2016

    You don’t include fat with the breakfast like you do with the other plans?

    • Team Powell - August 14, 2016

      Hi Jasmine: You only include a fat with breakfast on the Extreme Cycle. 🙂

  10. Ginny - August 12, 2016

    Hi, I’m wondering how exactly you fit your exercise into this? Do you make sure you are working out on your reward day and high carb days? I have about 30 more pounds I’d like to lose and I would like to try carb cycling but I want to make sure I’m doing it right, I don’t want to do something wrong and hinder my weight loss and or start gaining back what Ive already lost.

    • Team Powell - August 12, 2016

      Hi Ginny: On the Turbo Cycle, you’ll workout Monday-Friday with a 9-Minute Mission (strength training) and Shredder (cardio), and you can rest on Saturdays and Sundays (Reware Day). Hope that helps – you can do this!

  11. Laetitia Minier - August 11, 2016

    I drink shakeology in the morning. I know it counts as a carb and a protein but only has 170 calories. All together you are suppose to have 250 of carbs and protein. Can I add a fruit to add the 80 calories? I can’t add additional protein. On low carb days I have Vega which is a very low carb protein shake but I am a big shakeology drinker.

    Also I noticed that on low carb days woman are suppose to have 1200 calories all together but if you add up the calories per meal from the chart it equals 1350. Is that right?

    Last but not least should we include calories from veggies and marinara sauce and deduct from somewhere else?

    • Team Powell - August 12, 2016

      Hi Laetitia: I think the chart you’re referring to for your cals for breakfast is for the Extreme Cycle, and these recommendations are different than for the Turbo Cycle. Here are some percentages of macros for this cycle if you’d like to figure things out for yourself: Easy, Classic, Fit, and Turbo Cycles: High Carb Meal (including EVERY breakfast): Protein: 40%, Carbs: 40%, Fats: 20%, Low Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. And if you’re tracking calories, you’ll want to count everything you put into your mouth. Two fist fulls of veggies for all low carb meals are included in the program, and are also okay for high carb meals if you’re still hungry. Hope that helps!

  12. Ali - August 10, 2016

    Dear Heidi,

    My name is Ali. I started off as a HUGE fan of Chris in the beginning, and have quickly loved you just as much! I am a wife, and a mother to the most amazing 5 littles (some not so little anymore) there has ever been! I am 5’5″ currently weigh 323 lbs, and I have been battling the bulge for 18 years. For years I would fill out the application for EWL and I could never find the courage to send it in. I would make my video, see myself, and in pure disgust I would delete the video, shred the application and found comfort in more food. I never did find the courage to send one in.

    About 6-ish years ago I bought Choose to Lose. I read it in one day and started my carb cyling journey with Chris. Although the book was an easy read and I referred to it often, I couldn’t get into the groove. I struggled to stay relaxed and not stressed about what I was eating and everything I put in my mouth. I then began the awful habit of weighing every.single.day!… Just kill me!!! ….This was (and still is) pure torture! I tried for about 45 days and I could never fully grasp how to cycle correctly (what to eat & how much mostly), and after some hurtful comments by others I do what I always do best, I gave up.

    I recently bought Choose More, Lose More read it again in just under a day. Have read it several more times and have referred to it again and again, but I just can’t find the will to try again.

    On Valentine’s Day this year my son, who was 6 at the time, was given the life changing diagnosis of Juvenile Onset Type 1 Diabetes. Since that fateful day we have been plugging along for the last 6 months trying to adjust to our new way of life. What I have quickly come to realize is we have no one to rely on with his new medical needs. Both of our families have stated multiple times that they want nothing to do with it. They don’t want to learn how to help him, and that made me realize, that now more than ever, I (and the hubby) need to be healthy so that we can be around for a long time. Not only for our son, but the other 4 as well. Although this should be my “will” I’m in such a deep hole I don’t know how to dig myself out anymore.

    I have been thinking for a few months that this is it I am going to apply for EWL and I don’t care what I look like I’m just going to do it, because I KNOW that I need help! I honestly don’t think I can do this on my own and I really don’t want to die at only 35! I want to LIVE my life with my family! It was devastating to learn that there will not be an EWL season 6…and so it goes that I will not be turning in my video or my application, I shouldn’t have waited! I sure was hoping you both could help a sister (and brother) out!

    Thanks for these posts, it helps me try and put it all together. Hopefully someday I can write to y’all how I have overcome this beast!

  13. Heather Bateman - August 9, 2016

    I just bought your book Extreme Transformation, should be here tomorrow! I was just curious as to which plan you think would be better for me. I Crossfit 4-5x per week. I do want to lose at least 15 pounds as quickly as possible as I have an anniversary trip with my husband coming up in November and I can’t seem to get these last few pounds off. Would The Turbo Cycle or The Fit Cycle be better for me? I want to lose fat but I don’t want to lose the muscle that I have built!

    • Team Powell - August 9, 2016

      Hi Heather: I’d start with the Extreme Cycle. Exercise is built into each day Monday-Saturday, so you should be good to go!

  14. Iddette Torres-Smith - August 6, 2016

    Hello Team Powell,

    I am interested in doing the Turbo plan to lose these last, very stubborn 10 pounds. I work out heavily with weights every time I to the gym, which is 4-5x per week. The Turbo plan consists of 2 low carb days to 1 high carb day. Do you think I will still lose fat, while increasing muscle mass on this plan?

  15. Amy - August 3, 2016

    Hi Heidi:

    Thank you for this! I have done low-carb regiments in the past but they have left with me with not enough energy for my daily physical demands (i work full-time in an office during the day and dance 5 times a week, 1.5hrs each session at night). I have two questions:
    (1) What happens if I end up eating 6 times a day? I wake up at 7am and eat fairly immediately. And then eat every 3 hours from there (10am, 1pm, 4pm, 7pm). My dance classes are 8pm-10:30pm and I am fairly hungry afterwards. What would you recommend I do?
    (2) What do meals on “reward day” comprise of?

    • Team Powell - August 3, 2016

      Hi Amy: Let’s get you some answers to your questions! 1. It’s best to stick to 5 meals a day, and this post can give you some tips on how to structure your meals on a crazy schedule: http://heidipowell.net/10556. 2. On your reward day, you can eat anything you’d like up to an extra 1000 calories for that day. Hope this helps!

  16. Becca - August 2, 2016

    I am still in the process of reading choose more, lose more. I’m hoping to begin the turbo cycle next week. i of course want to everything in line so i can succeed with this.
    i’m currently eating a pretty clean diet and work out 1-2 hrs 5-6 days a week.
    with that being said, i drink a ton of water, i drink it all day long and that is pretty much the only type of beverage i drink (other than my morning coffee). is it ok to drink more than half your body weight?
    also, i’m an avid gum chewer when i work out…can that fit in with this, i’m not sure i can make it through my workout without, however i would definitely try!

    Thanks for all the help and good tips on here!

    • Team Powell - August 2, 2016

      Hi Becca: I’d try and stick to 1/2 your body weight in water plus some to make up for what you lose through exercising, and sugar free gum is totally okay!

  17. Jitt - August 1, 2016

    Hello!!

    In the first place I would like to thank you for bringing and explaining us this awesome way of how to loose unwanted fat, without starving or cutting off any significant food. My mom kept this turbo cycle for whole 12 weeks and she lost considerable amount of “volume” in that time!

    Now is my turn to start and I’ve already started … but unlike her, I’m facing a rather significant difficulty. Sadly, I’m physically handicapped and still didn’t find any suitable cardio excercise I can regularly perform due to my current state. Hence why I have perhaps a dumb question …. is it possible to loose fat just by keeping the turbo carb cycling cycle, but without the daily hour of cardio workout? I know the result won’t be most probably so stunning as if I could excercise as a normal person, but even a little bit will help. I don’t need to loose much, but I do care about my body and health and don’t want to end looking like a whale, just because now I’m unable to properly excercise (and due to that, keep slowly gaining weight). T_T

    Thank you very much for your kind reply!

    • Team Powell - August 1, 2016

      Yes, it’s totally possible to lose weight through nutrition alone, and yes, it can take longer, but it’s doable! And please congratulate your mom on her weight loss!

  18. Christa Smtih - July 25, 2016

    I track all of my food on MyFitnessPal. Approximately how many grams a day of carbs do you recommend for the low & high carb days based on a 1200 calorie diet?

    • Team Powell - July 25, 2016

      Hi Christa: That really depends on your goals, since those numbers can be different for each person. If you’re following the turbo cycle, here are some general recommendations: High Carb Meal: Protein: 40%, Carbs: 40%, Fats: 20%. Low Carb Meal:
      Protein: 40%, Carbs: 20%, Fats: 40%. So to figure out your macros/day, take your daily calories (1200 for LC days and 1500 for HC days), multiply by the percentage for each macro, and then divide by 4 for proteins and carbs and by 9 for fats. This will give you the correct number of grams of each macro to aim for for the day. 🙂

  19. Danny Fonseca - July 24, 2016

    Q: I was wondering if Keto Diet and Turbo cycle is pretty much the same? Which burns fat the fastest?
    The goal is to get to 15% BF (previously said 85kg but changed my goal) as fast as possible.

    Danny

    • Team Powell - July 25, 2016

      Hi Danny: Anyone’s rate of weight loss depends on how well they follow their nutrition and exercise program, as well as their beginning weight, hoe many pounds they need to lose, body composition, and other factors, so there’s really not a one-size-fits-all answer to your question. We do know that many, many people have had great results following the Turbo Cycle, so give it a try!

    • Danny - July 26, 2016

      I have been doing the Turbo Cycle for a while now and lost 36kgs but it has stopped.. I have stopped at 100kg I think. What should I do?

    • Team Powell - July 27, 2016

      Hi Danny: Have you been doing the Slingshot Week every 4th week? If so, try a different cycle for a few weeks to get your body out of its routine. And congratulations on losing 36 kgs! That’s awesome!

  20. Claudia - July 21, 2016

    Hello! I was just wondering if carb cycling is suggested for prediabetics or people that have issues with blood sugar. I am not quite a diabetic but I have been looking for a new lifestyle that would help me lose weight and prevent diabetes and potentially reverse my prediabetics. I was thinking about doing the turbo program but I wanted to make sure it was something that would still be recommended for someone with my condition.
    Thank you tons!!! 😊

    • Team Powell - July 22, 2016

      Hi Claudia: Yes, many people with pre-diabetes and like conditions have used carb cycling with great success, but it’s always a good idea to discuss the program with your healthcare team first and then follow any modifications they might recommend. You can do this!

  21. Heidi L Hansen - July 18, 2016

    Hi Heidi,

    I am 51 years old and have been working out with a trainer for about a year. I have lost 40 over the course of a year and a half. I have seemed to hit a plateau, the last few months. I was wondering if you think the carb cycling would work for me? I was looking at the turbo. As you probably know after 50 it becomes really hard to lose weight. I am very frustrated and am at the point of giving up, I would like to get down to at least 140. I would love to know your thoughts.

    • Team Powell - July 18, 2016

      Hi Heidi: Congratulations on losing 40 pounds – that’s awesome! Carb cycling could definitely work for you, so go for it! And here’s a post about plateaus that might help too: http://heidipowell.net/5889. You can do this!

  22. lIZ - July 17, 2016

    Can you do turbo carb cycling while lifting heavy at the gym 4 days a week? or would you suggest a different plan? The day off should I go completely low?

    Also should we leave the macro calculator and following the portion guideline set out in the book?

    • Team Powell - July 17, 2016

      If you’re lifting heavy, try and do this on high carb days. If you find the Turbo Cycle isn’t working out for your heavy lifting routine, you can change cycles, and you might want to try the new Extreme Cycle, which has 4 high carb days in a row: http://heidipowell.net/10503. And if you’re following one of Chris and Heidi’s carb cycles, all your macros are figured out for you, so you’re good to go!

  23. laura - July 17, 2016

    Hi!
    i have a question: i’m in carbo cycle since may, i have lost 3 kg in my first cycle, 1 in the second and zero in the third. I tried to change my work out and vary the meals , but can not get over the plateau effect . I used immediately the turbo , for all three cycles ; what do you think the best course for a change? I’m afraid of the Extreme , because the four days consecutive high carb , I think it’s too much for me. thank you! Laura

    • Team Powell - July 17, 2016

      Hi Laura: Are you doing the Slingshot Week every 4th week? That’s a key to avoiding plateaus. And you can change cycles at any time, so that might be an option for you too for a few weeks. And please don’t be afraid of the Extreme Cycle, it’s been proven to work!

  24. Jackie - July 17, 2016

    So I’m confused lol. If we are counting macros on this program why then do we go by the portion size guide? I used the macro calculator Heidi posted and it tells me my protein carbs and fats, but that doesn’t mean anything to me if we’re suppose to follow the portion size guide. And according to the macro calculator Heid posted says I should be in taking more calories than the recommended 1200. I’m just very confused so if I go by the macro calculator how do I know what to intake on high and low days but if I go by the portion size I go by that but it means I’m not having enough calories ?

    • Team Powell - July 17, 2016

      Hi Jackie: Chris and Heidi have figured out all your macros for you if you’re following any of their carb cycles, so you should be good to go there. And since their program has been proven to work as it’s outlined, you shouldn’t have anything to worry about. The macro calculator is provided for those who aren’t following any of their carb cycles and can be used for goals besides weight loss. Hope that helps!

    • Marie - July 25, 2016

      Where do you find these calculators?

    • Team Powell - July 25, 2016

      Hi Marie: Here’s a link to one that Heidi likes: https://healthyeater.com/flexible-dieting-calculator. 🙂

  25. Laetitia - July 9, 2016

    Where does unsweetened vanilla almond milk go in food groups?

    • Team Powell - July 9, 2016

      Hi Laetitia: On the Turbo Cycle, up to 2 1/2 cups is considered a beverage, and more than that is considered a fat. 🙂

  26. Laetitia - July 9, 2016

    Hi. I hear amazing things about cycling and want to try but have a question. I occasionally go out after work with coworkers and we will have wine or margaritas. Is this allowed?

    • Team Powell - July 9, 2016

      Hi Laeitia: Any alcoholic beverages are considered “reward” foods, so you’d only drink them with a reward meal or on a reward day, depending on which cycle you’re following.

  27. Ivy - July 7, 2016

    what if youre a vegetarian? Is there a good meal plan for the week in this book?

    • Team Powell - July 8, 2016

      Hi Ivy: There are some vegatarian options, and you can always substitute vegetarian options for many of the meat-based options in the recipes. And you can also put your own meals together – check out the chart in this post: http://heidipowell.net/4514. 🙂

  28. Laurie Gerversman - June 28, 2016

    Hello – I bought the book Choose to Loose and have been following the turbo cycle. I am getting into my groove in week 2… I realize you promote portion sizing with general guidelines to stay around 1200 calories for LC days and 1500 for HC days for women. Being a numbers person, I am pretty tied to the numbers and also the macros to try to maximize my results. My question is the 2 servings of vegetables with my meals… Are these truly “free” or should I layer them into my count? Although they are not much, they do add up and I have an extremely hard time getting to my 40P/20C/40F and 1200 calories on LC days when I layer in the veggies…

    Thanks for the advice!
    Laurie

    • Team Powell - June 28, 2016

      Hi Laurie: It’s best to count everything you put in your mouth, but if your veggies are throwing your counts over a tiny bit, you should be fine. 🙂

    • Tommy - July 6, 2016

      Hi I don’t know if I’m writing in the right place but I was follow the carbs cycle but monday during a burpees session my hernia on my back shooted me!! Now I’m on the sofa! what kind of cycle do I have to follow whitout exercise?. Since Monday I’m doing low carbs day but I’m not sure I’m doing the right things

    • Team Powell - July 7, 2016

      Hi Tommy: So sorry to hear about this! You can follow any of the cycles for the nutrition part while you’re healing, then re-introduce exercise as you can as directed by your healthcare team. We hope you recover quickly!

  29. BriAnne - June 26, 2016

    I attend 45 minute Row/Resistance Training classes (HIIT) 4 times a week at 5am….which eating plan should I follow for the maximum results the fastest? I am thinking TURBO….I usually fast before these 5am workouts, is this okay to eat my first meal after I workout at 6am….since that will have been 1.5 hrs after I have been awake?

  30. BriAnne Dillard - June 25, 2016

    Once you reach your ideal weight/body…what plan is good for maintenance?

  31. Meagan - June 24, 2016

    This is a praise report and a big thank you to team Powell and support team! 12 weeks ago I decided to make a change in my eating habits and my lazy day to day habits as a stay at home mom. Gather all the turbo cycle information and what I needed to do to make that big change.

    In just the last 11 weeks I’ve lost 28 lbs! Through having a few slip ups, being sick a week, and even hitting a weight loss plateau for 2 weeks, I’ve managed to stay on course. I’ve never been so proud of myself, this is something I never thought I could do!
    Original weight 216, now and 188 and not stopping!

    • Team Powell - June 24, 2016

      This is awesome! Congratulations!!!! 👊

    • Leah - July 15, 2016

      I’m super proud of you for doing so well! The best part of sticking with it and accomplishing your goals is the way you feel mentally I think. When you achieve….you become so much happier. I’m getting right there with you. We are on this journey at the same time. Continued blessings to your health journey. – Leah

  32. Danny - June 22, 2016

    Q: I have been doing turbo cycle for about 3-5 months and the results are amazing. However, since you dont mention it, I will ask. Is this the best cycle for losing overall body fat, or is the Extreme Cycle better? Tell me if Turbo Cycle is the optimal way to lose the stubborn fat on my body and will shed the extra pounds on my lower portion of stomach and obliques. I am doing this 3 weeks and then pause 1 week then continue again. The goal is 85kg (currently 100 down from 138). And I am doing intervals after training AND circuit training, so this is something I take very seriously. Please answer.

    Best regards,

    Danny

    • Team Powell - June 23, 2016

      Hi Danny: Both the Turbo and Extreme Cycles are great for achieving your transformation goals, so if the Turbo Cycle is working for you, I’d stick with it! And you’re doing awesome!

  33. Taylor Marshall - June 22, 2016

    Hi Team Powell,
    I am starting the Turbo Cycle soon. My question is on the meal prep. I bought Chris’s book Choose More, Lose More. With that I got an attached PDF file with all the different acceptable foods broken out into 100 calorie portions. However, if i use the Hand Measurements vs. the Cooking Measurements, I will be over my daily calorie intake that i’m suppose to be on. Which one should I go off of, the hand portions or cooking measurements? Also, on the Turbo cycle, can i just stick to the 2 fist fulls of veggies on the 3rd (lunch) meal and 5th (dinner) meal?

    • Team Powell - June 22, 2016

      Hi Taylor: Welcome to carb cycling! The 100 calorie portions are only for reference, and you’ll want to stick to the portion guide when putting your meals together. Follow those portion guides, and you should be good to go! For the veggies, it’s best to add them to all low-carb meals, and you can add them to high-carb meals also if you’re still hungry. Hope that helps!

  34. Amy - June 13, 2016

    Hi team Powell !
    Had a few questions regarding the turbo cycle. On Sunday’s with reward day with extra 1000 calories should that be consider a higher carb day ? Also can you spread your 1000 extra calories though out the day as well? And. Should there be a certain amount of carbs I should stay in between too? Thanks

    • Team Powell - June 13, 2016

      Hi Amy: On your reward day, you can eat anything you want up to an extra 1000 calories for a total of 2500 calories. There are no macro recommendations, and you can eat whenever you’d like to. Hope that helps!

  35. Mira Vasiljevic - June 9, 2016

    I have a question can you switch every week or every 2 weeks your carb cycling plan? For example:

    Week one: Turbo Cycle
    Week two: Extreme Cycle
    Week three: Classic Cycle
    Week four: Easy Cycle
    Week five: Fit Cycle

    Thank you!

    • Team Powell - June 10, 2016

      Hi Mira: It’s best to stay with the same carb cycle for several weeks.

  36. Anthony - June 2, 2016

    Hello,

    Maybe I’m missing something, I tried looking around… but in terms of this plan, what foods would be considered healthy fat? For example, on today (low carb), I ate oatmeal and turkey bacon, and for my second meal, I ate a kale salad with tomato, grilled chicken, and red pepper, with olive oil and pepper.

    • Team Powell - June 2, 2016

      Hi Anthony: Here are some healthy fat options for carb cycling: olives, avocados, nuts/nut butters, cheeses, and oils (olive, flaxseed, fish). Hope that helps!

  37. Cindi - May 17, 2016

    I’m interested in learning what my portions would be including calorie intake as I had gastric bypass and would like to live a healthy carb intake life going forward and loose a little more weight as I have hit a big plateau. Any advise you can give would be appreciated.

    • Team Powell - May 17, 2016

      Hi Cindi: There’s an awesome graphic in this post that shows you how to put your meals together on the Easy, Classic, Turbo, and Fit Cycles: http://heidipowell.net/4514. It might be a good idea to discuss this program with your healthcare team and then follow their recommendations as far as serving sizes are concerned. You can do this!

  38. afif farhan - May 15, 2016

    hello, i have some question for you.
    Does the calorie for HC day is higher and low calorie during LC day? or both HC and LC day have same amount of calorie? my goal is to loss some weight and fat. Lastly, how many calorie can i consumed during reward day so that it will not sabotage my whole week diet?? i wanna try to do turbo carb cycling tomorrow.. hope you can answer these.

    • Team Powell - May 15, 2016

      Hi Afif: On the Turbo Cycle, women eat 1200 calories on low-carb days and 1500 calories on high-carb days, and men eat 1500 calories on low-carb days and 2000 calories on high-carb days. For your reward day you can eat an extra 1000 calories over your high-carb day allotment. You can do this!

  39. Jyoti - May 13, 2016

    Hi team ,
    I would like to know how a vegan and vegetarian can follow your weight loss program . Please suggest

    I really wanna buy your book and follow but always stop my self only because I am vegerterian so m not sure if I will find meal suggestions for my self or not .

    • Team Powell - May 13, 2016

      Hi Jyoti: Yes, there are some vegetarian options on the program, and you can usually substitute vegetarian protein options for meat-based options in the recipes. 🙂

  40. Melissa - May 12, 2016

    Hi…I have just bought and finished reading the book and I plan to begin the Turbo Cycle on Sunday (this is because I want Saturday to be my free day). However, I’m confused about how to plan my meals because of my schedule. I work night shift 2 days per week, from 7pm to 7am. The rest of the week I am off at night, but I’m sometimes sleeping at weird times either preparing to go into work or sleeping after just getting off work. A typical schedule looks like this for me:

    Sunday: normal hours

    Monday: wake up around 9:00, then awake for about 5 hours, then lay down for a nap from 2pm-5pm, then at work and awake from 7pm-8am

    Tuesday: sleep from 9am-4pm, then awake and at work from 7pm-8am

    Wednesday: sleep after getting off work from 9am-3pm, then awake from 3pm til about midnight

    Thursday, Friday, Saturday – normal hours

    So, you see, I am having a hard time figuring out how to space my meals and when to eat…on Mondays my day is broken up into 2 different sections: 5 hours awake, then a nap, and then awake for about 16 hours. If i eat when I first wake up and then again 3 hours later before I lay down for my nap, I only have 3 meals left to spread out over the 16 hours I’m awake (which is fine with me, but I wouldn’t have enough to eat every 3-4 hours). On Tuesdays I am okay (I think) because I sleep for just one period during the day and then I am awake for about 16-17 hours at night, so I can spread my meals out over that time. On Wednesdays I am confused again because I don’t really have enough time awake to eat my meals – I sleep from 9am-3pm and am only awake from 3pm-midnight (9 hours) so I would need to eat like every 2 hours….

    Also, I have no idea when to switch from the low carb to high carb days…do I switch at midnight during an awake cycle? Or do I switch when I wake up after my longest sleep? Do I eat my breakfast before I go to bed on the morning that I get off work, or do I eat my “breakfast” when I wake up from sleeping all day? Do I try to eat all my meals for each different day before midnight each day, even if that means that I go about 8 hours without food on the night that I’m working?

    HELP!! I’m so confused…and I can’t be the only one!! There are tons of nurses and other shift workers out there that need to lose weight and that are confused by this…thanks so much for helping my create a routine that will work with my schedule

  41. Meagan - May 10, 2016

    Hi team Powell, thank you for the response. I am definitely on point with my meals and macro nutrients, but some days, especially on high carb days it’s very hard for me to hit my calorie requirements (I feel so full at 1200 calories). I definitely drink 100 + Oz of water a day, and I’m currently 200 lbs. 2 weeks prior I hit a hard plateau, on Friday I read your and Chris’s book choose more lose more, and decided starting that Friday I would do high carb for 5-7 days to reset my metabolism. This morning (Tuesday) I finally dropped another 3 lbs, that would be 15 lbs in 5 weeks. My question is, should I reset my schedule starting Thursday back to low carb for 2 days then continue the week of as normal turbo cycle or, should continue the rest of this week doing high carb and reward day and start fresh on Monday? I really want fast results but in a healthy responsible way, I really want to see results. My family just booked a cruise in September and is really important to me to do my best,
    But I have no clue what is unrealistic.

    • Team Powell - May 11, 2016

      Hi Meagan: This is so exciting! Whether or not you begin the Turbo Cycle now or on Monday depends on when you want your Reward Day to be. You can do this!

  42. Meagan - May 8, 2016

    Hi team Powell, I have been on the turbo plan for about a month now, at first the weight was flying off and lost 10 lbs really fast. All of a sudden for the past 2 weeks no change in weight or measurements, it’s really surprising that I’m not dropping any weight. I am pretty active, I go to the gym every morning 1-2 hours then stay busy with activities with my kids. Could I be making a mistake or is metabolism slowing down? I am also wondering if it’s necessary to eat veggies in every meal 5 times a day, it’s can be tasking to get every serving. I am getting to a point where it’s a chore to eat and do not have an appetite. Any suggestions are appreciated, thank you!

    • Team Powell - May 9, 2016

      Hi Meagan: Your rate of weight loss can be different based on how many pounds you have to lose. The less weight you have to lose, the slower your rate of weight loss will be. Did you do the Slingshot Week? Are you doing the weekly Reward Day? Are you drinking all your water (1/2 your weight in ounces every day)? These things can make a difference in your rate of weight loss, so double check and make sure you’re following the Turbo Cycle exactly. And make sure you’re doing both strength training and cardio, but place more emphasis on cardio for calorie burn. For veggies, they are optional with high-carb meals. You can do this!

  43. Jamie Hemmings - May 4, 2016

    Hi

    I only have the latest book by Chris and Heidi. I’m really interested in doing the Turbo cycle. Can I use the recipes for breakfast, high carb and low carb meals in that book to apply to this cycle? Or do adjustments need to be made? If so what are the adjustments?

    • Team Powell - May 4, 2016

      Hi Jamie: You can use the high- and low-carb meal recipes from “Extreme Transformation” for the Turbo Cycle, but breakfast in the Turbo Cycle is a high-carb meal (on both low- and high-carb days), so you’ll eat a portion each of protein and carb, with two fist fulls of veggies if you’re still hungry. On the Turbo Cycle, we don’t eat a portion of fat for breakfast. Hope that helps!

    • Jamie Hemmings - May 4, 2016

      This does help. Do I still weigh myself on the reset day or the morning of the last low carb day of the week aka Saturday? Also should I do the slingshot every four weeks still? High carb day slingshot or slingshot with double the carb portions as in the latest book?

    • Team Powell - May 4, 2016

      Hi Jamie: For the Turbo Cycle, weigh yourself on the morning of day 6, and yes, you’ll want to do the Slingshot Week every 4th week. For the Turbo Cycle, don’t double your carb portions, just do a week of high-carb days + your Reward Day.

    • Jamie Hemmings - May 4, 2016

      One last question, is the last meal of my day always low carb when doing the turbo cycle? Or do high carb days end with a high carb meal with the turbo cycle?

    • Team Powell - May 4, 2016

      Hi Jamie: There’s an awesome chart in this post that shows you how to put all your meals together for the Turbo Cycle: http://heidipowell.net/4514. 🙂

    • Jamie Hemmings - May 4, 2016

      Just thought of another question. In the Extreme Transformation book, there is a list of the allotted calories for breakfast, high carb and low carb meals. Can I use those allotments for the meals while doing the turbo cycle? I guess you’d take out the fat for breakfast, but do the carbs and proteins stay at 100 and 150 calories.

      Sorry for all the questions. I did order Chris’ book that talks more about turbo cycling, but I wanted to get a head start and I was confused about doing it with the techniques I learned in the Extreme Transformation book.

    • Team Powell - May 4, 2016

      Hi Jamie: The calorie recommendations are a bit different for the Turbo Cycle, so aim for these macro percentages: High-Carb Meal:
      Protein: 40%, Carbs: 40%, Fats: 20%. Low-Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%.

    • Jamie - May 4, 2016

      Hello!

      I don’t understand the macro percentages. Are you able to tell me the calorie amount for protein, carbs and fat for breakfast, low and high carb for the turbo cycle meals?

      I just found the chart with the calorie amounts to make your own meals in the extreme transformation book easier to follow. I’d like to do the extreme cycle, but my weight wasn’t dropping.

      Really confused with the differences in all the books. I assumed when I finished the first 21 days from the Extreme cycle that I could drop into Turbo cycle by just swapping out two high carb for low carb days as it says in the extreme book. There was no explanation for how breakfast doesn’t have a fat and that you need to do a high carb day slingshot every four weeks in the Extreme book.

      Just confused it I should go back to the extreme cycle as I’ve been doing Turbo as suggested in the extreme book but it turns out I wasn’t doing it completely right.

    • Team Powell - May 5, 2016

      Hi Jamie: Okay, now I see where you’re confused, and I’m so sorry if I added to your confusion. The Turbo Cycle, as outlined in this blog post, is from Chris and Heidi’s second book, “Choose More, Lose More for Life.” The Turbo Cycle, as it relates to the Extreme Cycle in “Extreme Transformation,” is a tiny bit different from the Turbo Cycle as outlined in this post, but you can do the Turbo Cycle exactly as it’s outlined in “Extreme Transformation,” and do both low- and high-carb days as you’ve been doing on the Extreme Cycle with a low-carb meal on both low- and high-carb days and by adding a fat to every breakfast. Again, I’m so sorry for the confusion! Hope that helps, and please let me know if you have any further questions.

    • Jamie - May 5, 2016

      Thanks for clearing things up. Glad I can still use the recipes in the extreme book.

      Should I weight myself on Saturday morning instead of Sunday on the “extreme” turbo cycle? That’s the last low carb day of my week.

      And for the “extreme” turbo cycle should I do the slingshot that is in the extreme book ever fourth week or only for a plateau? And if I should do the slingshot on the “extreme” turbo cycle is it the double carb version or high carb day version.

      Thanks for answering my questions, sorry for the confusion. I like to make sure I am doing things right. Been enjoying the recipes and have found this plan great so far!

    • Jamie - May 5, 2016

      Meant to say Saturday is the morning after my last low carb day of the week. Blergh!!! Thanks again!!!

  44. Simao - May 3, 2016

    Hi, I’ve been doing a carb cycling plan for a while now, it’s pretty accurate but I’m trying to improve because I think I can do more and I’m worried about catabolism. I’m cycling my carbs in a 5 days cycle wich consists in 2high days followed by 3 low days. I never go too low on my low days (around 50/75g) and in my high days I take around 200/250g and have a “cheat meal” in one of them. My workout plan consists in 3 cardio/abs days and 3 heavy workouts but I’m not tweaking my diet trough my workout plan, I just keep cycling it so sometimes my low carb days end up meeting my heavy workouts and same with the high carb with cardio workout. I mean, i can’t complain because it’s working but do you guys think that a tweak in my plan, like your plan, is a better way to reach even better results?
    Thank you in advance!!
    Best regards 🙂

    • Team Powell - May 4, 2016

      Hi Simao: It sounds like you’re on the right track! Chris and Heidi recommend doing no more than 2 low-carb days in a row, so you might try tweaking what you’re doing to allow for that. This Turbo Cycle does follow a two low-carb days in a row plan, so that might be a good place to start. I hope that helps!

  45. Sarah - May 3, 2016

    Hey,

    I am doing the turbo cycle (looking to lose 30 pounds then tone and lose the last 10 pounds using a different carb cycle).

    I have a question about the macros, I use a food tracking app and it shows that I am always going over 35g of carbs on my low days, which is the amount I read in another article I should eat.

    I have been doing the plan strickt and I am still getting about 45-60 grams on my low days. Is this correct? Or is the other article I read way underestimating the amount I should be eating?

    Thank you,
    Sarah

    • Team Powell - May 3, 2016

      Hi Sarah: Sounds like you have some great goals! Here are some percentages you can shoot for when planning your meals: High-Carb Meal:
      Protein: 40%, Carbs: 40%, Fats: 20%. Low-Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. Hope this helps – you can do this!

  46. Chelsey Loberg - April 30, 2016

    Hi!

    I’m Chelsey, I’m 20 years old and 5’11.
    I have a couple questions for you, if you wouldn’t mind getting back to me.
    I’m really looking to pretty much just get lean and cut for summer. I am currently 152lbs so I’m looking for a carb cycle that would help me get lean/cut.
    Turbo sounds the best to me so far, but I’m wondering what your opinion might be.

    Also on the low carb days what would be the lowest I should go for carbs?

    Thank you!

    • Team Powell - April 30, 2016

      Hi Chelsey: Here’s a post that could help you achieve your goals: http://heidipowell.net/10540, and it outlines how you can tweak carb cycling to gain healthy weight/muscle. You can do this!

  47. Lisa - April 29, 2016

    I apologize if this has been asked already, but I was wondering if you have a plan for vegans? I really want to do the Turbo cycle, but most vegan proteins are also fats or carbs. Do you have any suggestions?

    • Team Powell - April 30, 2016

      Hi Lisa: There are some vegan options in carb cycling for proteins: Soy protein sources such as tofu and tempeh, and other vegetarian protein options such as hemp, bean, and pea protein. Hope that helps!

  48. Claudine - April 27, 2016

    Is there a meal plan generator for catb cycling, recipes or an app?

    • Team Powell - April 28, 2016

      Hi Claudine: Chris and Heidi’s new book, “Extreme Transformation,” does have 21 days’ worth of recipes. You can find it here: http://amzn.to/1RKDIgo. And Chris and Heidi are working on a new app that will be announced in the next few months. Hope that helps!

  49. Jill - April 27, 2016

    How do I figure my calorie and macro needs for high and low carb days?

    • Team Powell - April 27, 2016

      Hi Jill: On the Turbo Cycle, women eat 1200 calories on low-carb days and 1500 calories on high-carb days. As far as macros go, Chris and Heidi have figured out all of your macros for you in carb cycling (for both low- and high-carb meals) for the Easy, Classic, Turbo, and Fit Cycles, so you don’t need to worry about tracking them. Follow your carb cycling plan, eat proteins, carbs, and fats when outlined in the meal plan, and you’ll be getting all the macros you need to be healthy and lose weight. However, if you’d like to count your own macros, here are some general recommendations: High-Carb Meal: Protein: 40%, Carbs: 40%, Fats: 20%. Low-Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. I hope that helps!

    • Jennifer - April 28, 2016

      Starting day 1 of low carb day..I typically dont count calories, however when i do I aim for the 1200 calories. I have preplanned my meals and have already tracked them and before adding in my dinner for the day, I only have 93 calories remaining to hit 1200-obviously after dinner, I will for sure be over 1200 calories; should I be concerned over this-i have portioned everything out? Please advise! TIA!

    • Team Powell - April 28, 2016

      Hi Jennifer: It’s okay to hit around 1200 calories, but you want to aim for as close to that number as possible. Here are some macro percentages you can aim for that can be a double check for your calorie counts: High-Carb Meal: Protein: 40%, Carbs: 40%, Fats: 20%. Low-Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. You can do this!

  50. Lindaloo - April 27, 2016

    Hey ! I’m 5’4 and 280 lbs. Desperately needing to lose weight. And i of course want to lose fast 🙂 ive been a dieter my whole life looking to lose for good Love the show and have read up about the different cycles. I’m currently on a low carb diet but want to switch to one of yours. Which one would be best given my weight and need/want to lose ? 🙂

  51. Caroline - April 25, 2016

    Hello,
    I have 2 questions.
    First. Say I cheat on a not cheat day, and am over in calories and my macros are all messed up. Is it better to eat more healthy foods and get your macros on point before the end of the day but be over even more calories, or should you just stop where you’re at and not worry about the macros for that day.
    Second. Sometimes I’m up for 19 hours straight. I am wondering if you say eat every 3 hours, but if I do that I will be over on calories. Should I stick to the 1200/1500 on these days or up it since it’s a longer day?
    Thanks!!

    • Team Powell - April 25, 2016

      Hi Caroline: Let’s get you some answers to your questions: 1. When you have a rough day, just do the best you can to stick to the plan and begin again tomorrow. Depending on what time of day it is, if you stop eating, you’ll get hungry, and that can be so not good. 2. Here’s a post that can help with structuring your meals on a crazy schedule: http://heidipowell.net/10556/ask-the-powells-how-can-i-structure-my-meals-2/. Hope this helps!

  52. Carolyn - April 23, 2016

    Hi Team Powell,

    My husband told me I was not going to buy your book Choose to lose. Boy was he wrong not only did I buy it, I read it and tried it. I lost 35 lbs and 4 year later I am still down the 35 lbx. I need to lose another 15 to 20 to be where I really want as I am only 5′ 2″. I go to the gym 2 x a week and walk 4 days. I also work out at home with videos and in the garden. I am going to try the next step to lose the other 20 lbs.

    • Team Powell - April 24, 2016

      Hi Carolyn: Congratulations on not only losing 35 pounds, but on keeping it off for 4 years! You can do this!

  53. Sandra - April 21, 2016

    Hello Team Powell,

    I am so excited. I just received Chris’ book yesterday and the new 21 day transformation book. I had a question about breakfast. Can I have a hard boiled egg with a carb as opposed to just egg whites?

    • Team Powell - April 21, 2016

      Hi Sandra: Welcome to carb cycling! Yes, you can have a whole egg as your protein serving with a carb and a fat for breakfast.

    • Sandra Jackson - April 25, 2016

      Thank you. I’m confused about Choose to Lose and Extreme Transformation. In the Choose to Lose carb cycles, you can’t have a fat with breakfast but with the 21 day Extreme transformation you can. Yesterday was my first day on the Turbo Cycle, so just to confirm, I can have a whole egg with my breakfast right? Thank you so much!!

    • Team Powell - April 25, 2016

      Hi Sandra: There are a few differences between the Extreme Cycle and the other cycles. Learn about these in this post: http://heidipowell.net/10503/carb-cycling-the-extreme-cycle/. On the Turbo Cycle, you’ll only want to eat egg whites for breakfast, not whole eggs. Hope that helps!

  54. Ryliegh - April 20, 2016

    Hey Team Powell,

    I weigh 260 at 5’7″. I’ve been trying to lose weight for a year and I am at a weightloss plateau.
    I work out 6 days a week, weight lifting and cardio.
    I track everything and eat 2000 calories a day. I lowered my cal intake recently and haven’t lost anything either. I am not sure what else to do or change.
    Please help.

    • Team Powell - April 20, 2016

      Hi Ryliegh: It sounds like you’re on the right track! Here’s a post that outlines the basics of Chris and Heidi’s carb cycling program, and I hope you can find some things to add to what you’re already doing: http://heidipowell.net/9060. You can do this!

  55. Olivia - April 19, 2016

    Hi Team Powell,

    I’m 5’9.5″ and 120 pounds. I workout 6 times a week- usually just plyo workouts for 45 minutes to an hour but I’m starting weightlifting! Needless to say it’s nothing too heavy yet. Still the very basics. Anyways, right now I’m eating 130g protein, 146g carbs, 46 fats. Does that sound right or should I adjust? Thanks!!

    • Team Powell - April 19, 2016

      Hi Olivia: Your macro requirements can be different and constantly changing as you add healthy weight/increase muscle. Here’s a post that might help you figure out what will work best for you: http://heidipowell.net/10540/ask-the-powells-gaining-healthy-weight/. In general, a 40%/30%/30% ratio of proteins, carbs, and fats can work for general health, but these percentages can change based on your goals. Good luck – you can do this!

  56. Jodi - April 18, 2016

    If I track my Macros on My Fitness Pal do I track my veggies?

    • Team Powell - April 19, 2016

      Hi Jodi: Yes, you’ll want to track everything you put into your mouth. 😊

  57. Kerri - April 18, 2016

    Hi Team Powell,

    I am just getting ready to try carb cycling. I’ve always exercised and recently began more serious weight training and working with a trainer to gain muscle and tone for an event. I got down to 12.9% body fat and felt and looked great! After a crazy few weeks with the kids, lack of sleep , I had some issues with sticking with my diet and gained a few pounds back. I am still working with the trainer and feel like I can get back on track with the Turbo plan.
    I wake up at 5 am, and work out at 6am. I usually do a small protein snack pre-workout but do not eat breakfast until after I workout. Since you suggest eating within an hour of waking, is this going to effect my results at all?

  58. Chelsea - April 16, 2016

    Hi! I recently just bought your book, Extreme Weightloss. I have 100lbs to lose so I thought this was best cycle to use, but after skimming through the book (I just got it today), I noticed it said the turbo cycle shows the fastest results. Would you recommend me doing the turbo cycle since I have so much to lose? Thank you!

    • Team Powell - April 17, 2016

      Hi Chelsea: I’d start with the Extreme Cycle, and after one 3 week phase, you can switch to the Turbo Cycle as it’s outlined in the book if you’d like to or do another 3 weeks of the Extreme Cycle. You can do this!

  59. Nicole - April 12, 2016

    Hi Team Powell!

    Wondering is fruit not considered a carb? Or can we have it on a LC day? Thanks!

    • Team Powell - April 12, 2016

      Hi Nicole: Fruit is a carb, so you’ll only want to eat it as the carb portion of a high-carb meal.

  60. Deanna D - April 12, 2016

    I am just over 300 pounds and 5 ft 4 inches. How many calories should I shoot for to start out with.

    • Team Powell - April 12, 2016

      Hi Deanna: You’ll aim for 1200 calories on low-carb days and 1500 calories on high-carb days.

  61. Stacey - April 11, 2016

    I have been doing the carb cycling and it is working for me but I am only 170 pounds, my finacee is 6 ft 5 in and 330 pounds. he needs to lose around 50 pounds to be leaner. He is a very solid man just needs to eat better and tone up. Do you suggest he eats only 1200- 1500 calories a day also? He is a miner and I think at this calorie level he would be very weak and hungry? please advise.

    • Team Powell - April 11, 2016

      Hi Stacey: The daily calorie recommendations for men on the Turbo Cycle are 1500 on low-carb days and 2000 on high-carb days. And we’re so excited carb cycling is working for you!

  62. Jaclynn - April 10, 2016

    Hi Chris, Heidi and team,

    I have a question regarding fat in the morning. I often have natural peanut butter or almond butter with my ezekial toast/steel cut oats. Is this not allowed considering it is a fat?

    Also I am very new to carb cycling and am nervous regarding energy for my workouts. I find I function at a higher level when I do not restrict myself to very low carb. Is this going to affect my workouts? I a looking to lean out to show my more muscle tone. I tend to do HITT workouts with weights, and sprints, and have recently starting to incorporate super setting weight lifting into my workouts as well. Which plan would you recommend to achieve my goal? (I was reading about both the extreme, turbo and fit. As a side note I am going on a vacation in May and am hoping for some major results by then, and then plan to ease into a more sustainable plan afterwards.)

    • Team Powell - April 10, 2016

      Hi Jaclynn: On the Easy, Classic, Turbo, and Fit Cycles, you eat a protein, carb, and veggie for breakfast – no fat. On the Extreme Cycle (http://heidipowell.net/10503) you do eat a protein, carb, fat, and veggie for each breakfast. If you’re concerned about your workouts, you might want to try either the Fit Cycle or the Extreme Cycle. On all cycles, you work out at least 5 days a week, so that is taken into account for the meal plan too. You can do this!

  63. Tris - April 8, 2016

    Hey guys,
    I’m 5’3 160 lbs. I started the turbo cycle last week. Last week I lost 4 lbs, but this week I haven’t lost anything. I’m following the plan to a T, weighing, measuring, and tracking everything I eat. 1200 calories on my low carb days, 1500 calories on my high carb days. I do crossfit 4-5 times a week. Anything I can do to speed up the process?

    • Team Powell - April 8, 2016

      Hi Tris: It’s very common for your weight loss to fluctuate like this at the beginning of a new program. Keep doing what you’re doing (you’re doing awesome, BTW), and you will be good to go! If you can add in an extra day of exercise, that could help (5 days a week at minimum), and make sure you’re drinking your water and doing your weekly Reward Day too.

  64. Beth - April 8, 2016

    Hi! I am on day 4 of my first week of the Turbo plan, which means I am on a low carb day! Normally on Fridays, I workout and focus on my legs and get a real good sweat session on. Is it okay to still workout hard on low carb days or should I keep it low key?

    • Team Powell - April 8, 2016

      Hi Beth: Yes, you should be good working out hard on a low-carb day. 😊

  65. TIffany - April 7, 2016

    Hi y’all!
    My name is Tiffany. I am 5’4 and weigh 245… I completely lost control of my diet/exercise when I had my third child. 🙁 I have ordered your book, but I’m wondering which program you would suggest for me? I need to be in the 150-160 range. I have recently been told that my blood pressure and cholesterol are getting out of control. I’ve known for a long time that I’ve needed to make some changes just can’t find something that I can stick to. I’m impatient and don’t like to wait for results 🙂 haha All that to say… which program do you think would work best for me? Turbo or Extreme? Thanks!

    • Team Powell - April 7, 2016

      Hi Tiffany: If you ordered Chris and Heidi’s new book, “Extreme Transformation,” it contains the Extreme Cycle, so I’d start with that one. If you ordered “Choose More, Lose More for Life,” I’d start with the Turbo Cycle. Both cycles can work, and you can change cycles at any time!

  66. Lynne - April 6, 2016

    Hi, I have one other question please. I have about 120lbs to lose so am very overweight. I have previously been using myfitnesspal which suggest 1803cal a day for me based on my weight and height etc. For someone of my weight, would you suggest starting with the 1200 and 1500 calories or should I reduce my calories to those as I lose the weight?
    Thanks Lynne

    • Team Powell - April 6, 2016

      Hi Lynne: We would suggest trying the 1200 and 1500 calorie recommendations, and please keep in mind that some fitness apps will add back in any calories you burn working out to your daily calorie total. We don’t want to do this – these burned calories go towards your daily calorie deficit, which leads to lost pounds. You can do this!

  67. Lynne Nelson-Berg - April 5, 2016

    Hi, my mom has introduced me to yourselves and carb cycling and I am just waiting or your book to arrive from Amazon. I am wondering if you can please give me more info on the Reward Days. From what my mom has said these are days that you can eat what you want ( within moderation ) but I found a video on The LIst TV that the two of you did and on there you suggest that you only have 1 cheat meal on the reward day. If that is the case, the other two meals of the day do they need to be based on the high carb or low carb guidelines ( I am looking to do the Turbo cycle)

    Thanks Lynne

    • Team Powell - April 5, 2016

      Hi Lynne: Different cycles treat the reward day/reward meals differently. For the Turbo Cycle, Day 7 of every week is a Reward Day, and you can eat anything you want up to 1000 extra calories – healthy, cheat-type foods, or both! It’s awesome!

  68. Jennifer - April 4, 2016

    Hello Team Powell! Love you guys; have lost 37lbs so far on your program 🙂 I have a question about exercise though. I LOVE the treadmill but can’t decide/figure out if its better to stay within my target heart range 138-148 or really push myself. I start getting really annoyed by having to maintain the slower speeds just to maintain that heart rate. Any advice?
    THANK YOU!!!!

    • Team Powell - April 5, 2016

      HI Jennifer: Congratulations!!! That’s so exciting! You might try adding some intervals into your workouts, and you can learn more about these here: http://heidipowell.net/1330/mix-up-your-cardio-routine-with-intervals/. And if you really feel like you’re moving to slow, try using the talk/sing test during cardio: If you can talk pretty normally, you’re going too slow. If you can sing, you’re going way too slow. If you can’t talk, you’re going too fast. Try and find a range in between talking normally and not being able to talk, and that’s a good fat-burning range. Hope this helps!

  69. Jen - April 2, 2016

    Hello! How many flavorings are allowed in a day/meal on the turbo cycle?

    • Team Powell - April 2, 2016

      Hi Jen: You can add flavorings as you’d like to, just be sure and keep track of the calories.

  70. Nikki - March 31, 2016

    I started the Turbo cycle two weeks ago and am loving it. I have the book as well, but still have a few questions. I know it say to eat 1200 calories on LC days and 1500 on HC days. Could you give me the break down of the Grams i should be consuming on LC and HC days. For example on low carb days I consumed 133 g of protein, 72 grams of carbs, and 24 grams of fat. On HC days i had 146g of protein, 131 g of carbs, and 20 grams of fat. I feel like this is incorrect and am doing it wrong, can you clarify for me please.

    • Team Powell - March 31, 2016

      Hi Nikki: We really don’t have macros broken down into grams/meal for the Turbo Cycle, but here are some macro percentages you can aim for for both low- and high-carb meals:

      High-Carb Meal:
      Protein: 40%
      Carbs: 40%
      Fats: 20%

      Low-Carb Meal:
      Protein: 40%
      Carbs: 20%
      Fats: 40%

      To figure out the percentage of a macro in a food, multiply the # of grams of protein or carbs by 4, and the grams of fat by 9, and divide that number by total calories. For example, if a food has 100 calories and 8 grams of protein, multiply 8 x 4 / 100 = 32% protein for this food. Hope that helps!

  71. Nicole - March 29, 2016

    One more quick question.
    Is agave nectar considered a flavoring?

    • Team Powell - March 29, 2016

      Hi Nicole: Agave nectar is a sweetener, and it’s not on the approved foods list. If you do choose to use it, remember to count those calories as they can add up pretty quickly. Hope that helps!

  72. Nicole - March 29, 2016

    Hi again Team Powell. I am a vegetarian that has followed extreme and turbo cycles. Love them both! It’s now become an easy part of life eating this way! I am considering switching to vegan and wondered if your list of approved proteins only consisted of vegan protein powders, tofu or tempeh?
    Do you suggest either of these cycles for vegans?

    Thank you,
    Nicole

  73. Lindsey Maphumulo - March 16, 2016

    Hi Team Powell,

    I have been doing the Turbo Cycle for months now and love it! I am trying to lose the last stubborn couple pounds. What cycle do you recommend?

    I also have two nutrition questions.
    What percentage of carbs, proteins and fats should my calorie intake be in low and high carbs days?
    Also I workout at least 5 days a week and rotate between cardio and strength. Should my calories intake be net or gross of calories burned. (Example low carb day – burned 300 calories so I can eat 1500 calories?)

    Thank you!
    Lindsey

    • Team Powell - March 17, 2016

      Hi Lindsey: The Turbo or Extreme Cycles are the best for losing the weight the fastest, so either one can work, and you can change cycles at any time. As for macro percentages, Chris and Heidi have figured out all of your macros for you in carb cycling (for both low- and high-carb meals) for the Easy, Classic, Turbo, and Fit Cycles, so you don’t need to worry about tracking them. Follow your carb cycling plan, eat proteins, carbs, and fats when outlined in the meal plan, and you’ll be getting all the macros you need to be healthy and lose weight. However, if you’d like to count your own macros, here are some general recommendations:

      High-Carb Day:

      Protein: 40%
      Carbs: 40%
      Fats: 20%

      Low-Carb Day:

      Protein: 40%
      Carbs: 20%
      Fats: 40%

      And we always go by gross calories consumed, and we don’t add back any calories burned. Any calories burned go towards your daily calorie deficit, which adds up to lost pounds. It’s like this: calories consumed – less calories burned = calorie surplus (gain weight) -or- calorie deficit (lose weight). Hope this helps!

  74. Jennifer - March 10, 2016

    HI Heidi,
    My question is pertaining to eating breakfast within 30 min of waking up and what flexibility there is in this. I get up very early and go straight to the gym to get my workout in usually a combination of lifting and cardiovascular exercise for at least an hour. I am not hungry that early and don’t want to train feeling full. What do you suggest to clients who train first thing in the early morning as far as nutrition goes when doing your turbo carb cycling program? Thanks for your time!

  75. Dan - March 10, 2016

    I love overnight oats and trying to make the measurements work. I always use 1/3 cup oatmeal, 3 oz Greek nonfat yogurt and 1/2 cup unsweetened milk.

    To make a proper size for macros should it be 6 oz yogurt ( to count as protein) 1/2 cup or 1/3 cup oats? (For carbs) and 1 cup almond milk? Plus throw in a fat?

    I know 3 oz of protein is a serving please tell me approx how many carb grams to make one serving?

    What category does almond milk fall in?

    How many ounces in nuts can you have for a fat?

    • Team Powell - March 10, 2016

      Hi Dan: This depends on which cycle you’re following. For the Turbo Cycle, you don’t add a fat for breakfast. For the Extreme Cycle, you do. If you’re following the Extreme Cycle, here’s a blog post that can help you understand how to put your meals together: http://heidipowell.net/10617. For any of the other cycles, there’s a graphic in this post that can help: http://heidipowell.net/4514.

  76. Kaleb - March 10, 2016

    Aftenoon Powells,

    I’m a 28yo guy, at the edge of being overweight, recently diagnosed with hypertension, and quite frankly tired of not looking and feeling great. I recently started doing green smoothies (mostly consisting of kale, spinach, or romaine and cucumber with a little bit of fruit like a kiwi, a squeezed lime, and/or a little melon or berries; low sugar fruits, flaxseed and sometimes added plant protein etc…) under recommendation from my doctor and a friend that is a nutritionist. My nutritionist friend is actually who directed me to you and your husband for carb cycling because she believes it might be the best option for me. Now that the long explanation for my comment is out of the way hahaha… I was wondering if I would still be able to do my morning smoothie with my bit of fruit while doing the turbo cycle. Thank you.

    • Kaleb - March 10, 2016

      *for clarification, the doctor recommended incorporating more plants in my diet and the nutritionist recommended the added seed, protein, etc…

    • Team Powell - March 10, 2016

      Hi Kaleb: On the Turbo Cycle, every breakfast is a high-carb meal, which means you’ll eat a serving each of protein and carbs, and veggies also if you’re still hungry. There’s a great graphic in this post that shows you how to put all your meals together: http://heidipowell.net/4514. However, it’s always best to follow your healthcare team’s recommendations. Good luck – you can do this!

  77. Cara - March 10, 2016

    Hi,
    I was so excited to start carb cycling and I’m on week two of the turbo cycle and no results! I am drinking a gallon of water a day and working out everyday. I do cardio three days ( 45 min. on elliptical or bike ) and the other days a moderate pilates / stretching workout. I only had one slip up by drinking a glass of wine the day before the reward day and didn’t go overboard on that reward day. I typically eat all the foods suggested and have always had an active healthy lifestyle but, I’m in my mid forties now and can’t break this plateau. I need to only lose 15 or 20 pounds and feel really frustrated at this point. Anything I need to adjust to get better results?
    Thanks so much!

    • Team Powell - March 10, 2016

      Hi Cara: It sounds like you’re on the right track. Try upping your cardio to 60 minutes, 5 days a week, make sure you’re also doing the 9-Minute Missions or another strength training program, and try tracking your calories (1200 on low-carb days and 1500 on high-carb days). The less weight you need to lose, the closer you have to watch your calorie intake. Hope this helps – you can do this!

    • Cara - March 10, 2016

      Thanks for the quick reply. I forgot to add that I do my own version of the 9 min. missions as I’m trying to challenge myself with adding more squats and pushups each week as well as a total of 100 reps with 15 pound weights doing biceps, triceps, rows, etc. on the cardio days so I almost thought I was maybe doing too much but, should I be doing that along with the cardio 5 days /wk.? When do I see results and do I just stick with this turbo cycle for a month and try a new cycle after the slingshot week? After that week is that when the results will kick in?
      Thanks!

    • Team Powell - March 10, 2016

      Hi Cara: While strength training and cardio are both important for overall health and weight loss, for losing weight, you’ll want to spend more time on cardio since that’s where you usually burn more calories. For strength training, be sure you’re not working the same muscle group two days in a row also. This helps to alleviate your risk of injury. I’d try and bump up your cardio and aim for 5 days a week, and also do your strength training, but have your cardio be your main focus/where you spend more time. You can do this!

  78. bethany - March 6, 2016

    hello, how are you guys doing today? 🙂
    Ive been trying to figure out what my carb cycling macros should be and i do 2 high carbs 3 low carbs and 1 medium carbs, I’m 141lbs and exercise 6 days a week doing cardio and weight lifting. Here is my carb cycling macros

    high carbs
    carbs: 250
    Fat: 56
    Prot: 141

    low carbs:
    carbs: 165
    fat: 65-71
    prot: 141

    Medium carbs
    Carbs: 200
    prot: 141-150
    fat: 67

    Does this look good to you guys?

    • Team Powell - March 7, 2016

      Hi Bethany: We really don’t have a medium-carb day in carb cycling. You can get some ideas of the daily macros we follow in carb cycling in this post: http://heidipowell.net/10617. And your macros do depend on your goals – weight loss or gaining healthy weight. Hope that helps!

    • bethany - March 16, 2016

      oh okay, will the page that you showed should have how to calculate how many carbs and what not that i should have? thanks for the reply

    • Team Powell - March 16, 2016

      Yes, there is a lot of great info in that post!

  79. beri J - March 5, 2016

    Hello!
    First of all im so impressed of the the extreme makeover wight loss show/program. I have had the problem of my weight almost all my life. 2003 i got in a accident and hurt my back badly and had to have a back surgery, after that i gain a lot of weight, almost 35 kg. I succeed to lose from that 35 kg 20 kg witch was ineradicable and the years went and all good. 2011 i got depressed and it was an hard depression so they gave me anti – depression that made me gain 30 kg in 6 month and i lost from them 10 kg, but then I gained it back in 1 ½ month but that was after 4 years, during the 4 years it have been ups and downs, but more downs. Today i standing on 102 kg on my 157,5 cm and im so depressed that i dont know where to start anymore, What i need to know is : How much carbs should i eat on my low and high carbs day and what about the calories amount, i have so many questions. I live in Finland and here what i have felt the nutritionist arent that good, i have been 3 times and no help at all, thats why i would like to give this a try Turbo carb cycling. And then what about my work out days, when im i not suppose to lift? I miss the old me when i had energies and life lust that I have lost. Can i find anywhere some male plan? I would be super thank full for your help! <3 thank you so much!!

    • Team Powell - March 5, 2016

      Hi Beri: Thank you so much for your comment! You can get answers to all your questions in this post and the links within it: http://heidipowell.net/9060. And as with any nutrition and exercise program, it’s best to discuss this program with your healthcare team first and then follow any modifications they might recommend. You can do this!

  80. Labella - March 4, 2016

    Is the carb cycling safe to do while breastfeeding? Or while pregnant? I have a 1 year old that still gets breast milk (in addition to solids) but I would love to find a way to kick start some muscle.

    Also, we are hoping to have another so I would love to know for future reference. Thanks!

  81. Tracy - February 27, 2016

    Hi Team Powell,

    I have recently started the Turbo carb cycle, but am concerned that I need to tweak something. I just finished week 2 and have not lost any weight as of yet. I’m staying within the guidelines of the plan, have worked out 5-6 days a week, and have stayed within 1200 cals on low carb days and 1500 on high carb days. I’ve been at a plateau with my weight loss for quite some time, and was hoping that carb cycling would be the solution for me. 🙁 Any advice??

    • Team Powell - February 28, 2016

      Hi Tracy: For some people, it takes a few weeks for their bodies to get used to a new way of doing things depending on what dieting they’ve done before. I’d give it one more week, make sure you’re following the plan to a T, and see what happens. Depending on how much weight you want to lose, your rate of weight loss can be slower. Also, are you drinking all of your water every day? Chris and Heidi recommend 1/2 your body weight in ounces (200 lbs = 100 oz of water) every day. Are you doing the weekly Reward Day? These are important for overall success also. Please be patient – you can totally do this!

    • Tracy - February 28, 2016

      Thanks for the feedback! I have been doing the reward days, but could probably drink a bit more water. I have been stuck at 163 pounds for over a year and just can’t seem to get past that number no matter what I try. I’d like to loose another 30 pounds and am growing more and more discouraged. I’ll give it another week and see what happens. If I haven’t lost anything by the 4th week, should I do the slingshot week or should I continue on with the Turbo Cycle? Would it be beneficial to try a different cycle?

    • Team Powell - February 29, 2016

      You can do either, and you can change cycles at any time. If you decide to change cycles, you might want to try the new Extreme Cycle (http://heidipowell.net/10503/carb-cycling-the-extreme-cycle/). Another thing you might track is your sodium intake. Most people consume more sodium than they think they are consuming, and this can cause a slow down in weight loss too. You can do this!

  82. Morgan - February 25, 2016

    Hi! I plan to start the Turbo Carb Cycling and this may have already been answered and I’m sorry if it has been! Is there a workout schedule I should follow? As far as weight training on high carb days vs low carb days and cardio other days, no cardio, etc? Any help or tips are appreciated!

    • Team Powell - February 25, 2016

      Hi Morgan: Welcome to carb cycling! There is an entire workout program, and it’s outlined day-by-day in “Choose More, Lose More for Life.” Here are a couple of posts that talk about the exercise part of carb cycling to get you started:

      9 Minute Missions (strength training): http://heidipowell.net/9045/9-minute-missions/
      Shredders (cardio): http://heidipowell.net/9058/shredders/.

      Hope this helps – you can totally do this!

    • Morgan - February 26, 2016

      Thank you so much that does help! I just have 1 more quick question. I know it says to eat 30 minutes within waking and I watched the video of Heidi & Chris when they talked about eating before and/or after workouts. My question is I tend to get up at 3am and get my workout done because I work early and my gym is very busy after work. Is there a link or something I can read on how to schedule my eating around early morning workouts? I just ordered the book and cannot wait to start this program!

    • Team Powell - February 26, 2016

      Hi Morgan: You can eat before your workout or after your workout, or you can eat 1/2 of your first meal pre-workout and 1/2 after your workout. Just do what works best for you!

  83. Regina - February 25, 2016

    Hi Heidi,
    Love your book and this site. I have been researching carb cycling for about a month. Every time I try to put together a meal plan, the end # of calories are way off, since most foods contain a mixture of carb/protein and fat, eg., beans have all three components. Any suggestions on how to put together a daily meal plan for high and low carb days without spending hours on calculations for each food? Many thanks.

    • Team Powell - February 25, 2016

      Hi Regina: There’s an awesome graphic in this post that shows you how to put your meals together: http://heidipowell.net/4514. And when you follow these portion size guidelines, all your macros are taken care of. Chris and Heidi try to make things as simple as possible. Hope this helps!

  84. natasha - February 21, 2016

    Hi Guys,

    First let me say you guys are awesome! Second, my husband and I are seriously thinking about starting carb cycling. We have been eating Whole 30 (similar to paleo) for about a year now and have had some great results however we have stalled out and have had a hard time finding a healthy way to eat for life. I have followed heidi on facebook for months and had never fully investigated into their program until recently. My questions stem from switching from paleo based to this. On occasion we eat sprouted grain bread and brown rice that we like without any issues but we have eliminated our dairy intake to pretty much none unless we splurge on pizza. Also our fats of choice have been avocado oil, avocados, homemade paleo mayo, and almond butter. Im trying to figure out a way that we can follow both as close as possible. we are not avoiding grains due to any allergies and have avoided dairy because of acid reflux and other stomach aliments for my family of 4. Are we able to use the fats we like on low carb days or should we switch completely? I have borrowed the book choose more, loose more and still reading it. Im waiting for the newest one to come in, but i’d like to start asap. I prep our food for the week every weekend and I’d like to get a head start.

    thanks so much:)

  85. Devon - February 19, 2016

    I’m thinking about doing this but I was wondering if I should do the turbo cycle or the extreme cycle? I need to lose about 80 lbs.

    • Team Powell - February 19, 2016

      Hi Devon: Either one can work, and you can change cycles at any time. I’d start with the new Extreme Cycle, and go from there. You can do this!

  86. Tara - February 18, 2016

    I’ve started the Turbo Cycle as of last week, and had some more questions so I’ve bought your book and am waiting for it to arrive. I tried doing a keto diet for 5 weeks, however my sleep suffered and I felt my stress levels were higher, even my hair seemed to start falling out more by the end of the 5 weeks, so that’s why I decided to start carb cycling instead, I think it’s more suited to my hormones. However my main question is this: if I make sure to stay at 1500 calories on higher carb days, is there still a reason why I can’t eat fats (i.e. coconut oil or olive oil) on those days? I’m finding myself getting very hungry on higher carb days, and was thinking maybe eating more fat would help with satiety. Or is there a metabolic reason for not having fat along with the carbs? Thanks for the info!

    • Team Powell - February 18, 2016

      Hi Tara: It’s best to not include those fats on high-carb days. Fats and carbs play slightly different roles in carb cycling, so that’s why they’re separated into different days (except for that carb portion for every breakfast). If you’re hungry, you can add in more veggies to your meals, which can help.

  87. Natasha - February 14, 2016

    Hi thank you for this amazing information. I will be starting the turbo cycle. I have just ordered your book I can’t wait for it to arrive. One question I have is I lift heavy three times a week ( 80 kg). i am suppose to have 140g of protein a day as it goes by 1g per lbs of body weight. What i want to ask is just having a palm size of protein per meal be enough ? as I don’t want to loose any muscle or would i need to measure it per meal ? also I normally have a casein shake with unsweetened almond milk before bed would this still be ok on my low carb days ?

    I would love to hear from you

    Thank you.

    • Team Powell - February 14, 2016

      Hi Natasha: Are you doing the Turbo Cycle to lose weight? If so, it’s best to follow the program as outlined. Chris and Heidi have had clients who also lift heavy and who have also lost weight on these cycles. You might also want to look into the Fit Cycle (since you do lift heavy) or the Extreme Cycle. You can find these cycles here: http://heidipowell.net/2719/carb-cycling-the-fit-cycle/ and http://heidipowell.net/10503/carb-cycling-the-extreme-cycle/. If you feel you need to tweak your chosen cycle a bit, you’re welcome to do so, and it might affect your rate of weight loss a bit, but do what you feel is best for you and your goals. We wish you the best – you can do this!

    • Natasha - February 15, 2016

      Hi thank for the rapid response yes I am doing the turbo cycle to loose weight. But I am lifting weight to build my glute muscles so want to make sure that following the programme will still build my muscle mass if that makes sense. But i don’t want to consume more protein if it is not needed. also is a casein shake with unsweetened almond milk okay before bed ? or would only water be ok on low carbs days ?

      Thank you so much and my book arrived today I am absolutely loving it 🙂 you guys are awesome !!!

    • Team Powell - February 16, 2016

      I’d give the Turbo Cycle a try as it’s outlined, and you can substitute your weight lifting program for the 9-Minute Missions in the Turbo Cycle. As for your nighttime shake, it’s best to stick to the 5 meals a day, unless this shake is your 5th meal of the day. You got this!

  88. Angela - February 9, 2016

    I was thinking of doing the turbo cycle! Is there a number of carbs I should aim for on both low and high carb days?? Also, should high carb days be workout days?

    • Team Powell - February 9, 2016

      Hi Angela: All your macros are figured out for you in the program, you just need to follow it! We try and make it super easy. 😊 And what works as far as working out is different for each person. The Turbo Cycle is designed for up to 60 minutes of cardio Monday-Friday, but do what works best for you! You can do this!

  89. Tracy - February 6, 2016

    I have been following the turbo carb cycle for about a month now and really love it! However I have not lost as much weight after the first week or so. I am a 6 foot tall woman and wonder if those same calorie guidelines of 1200 for low carb and 1500 for high carb are an appropriate amount? Do I need more calories because of my height? Thanks!

    • Team Powell - February 7, 2016

      Hi Tracy: Your rate of weight loss can depend on several factors like the amount of weight you’d like to lose, your body composition (bone and muscle mass), and others. The 1200 and 1500 calorie daily consumption recommendations are general recommendations and should work for most people. You can find more information on calories in this post, and it might help you figure out what will work best for you: http://heidipowell.net/5366/all-about-calories/. And remember, you can change cycles at any time, so you might want to check out the new Extreme Cycle (http://heidipowell.net/10503/carb-cycling-the-extreme-cycle/), which has a 1500 calories/day recommendation and a few other tweaks as well. I hope this helps – you can totally do this!

  90. colleen - February 5, 2016

    I love carb cycling and absolutely love love love this article, I am never able to explain to people carb cycling but this definitely helped. Im looking to change up my meals, do you have an example high and low carb days somewhere on your website

    • Team Powell - February 5, 2016

      Hi Colleen: We’re so excited this article was helpful! Here are some meal ideas for low- and high-carb days (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. I hope this helps! 😊

  91. Emily - February 4, 2016

    Hi,
    Are larabars and think thin bars considered a protein and a carb?

  92. Glinda - January 31, 2016

    Hi, I posted this once and my question disappeared so I thought I would give it another try. Between turbo and extreme which offers faster results? Also which book is best to purchase for each? Thanks!

    • Team Powell - January 31, 2016

      Hi Glinda: All posts have to be approved before they post, so that’s why you’re not seeing your post. I’d purchase Chris and Heidi’s newest book, “Extreme Transformation,” as it’s their most updated program, and it contains the Extreme Cycle. http://amzn.to/1RKDIgo. Good luck – you can do this! 😊

  93. Nadia - January 27, 2016

    Hi!

    I find that on the low-carb days, I am very weak and it is hard to exercise even moderately (I am on the turbo cycle). Should I have a pre-workout meal in addition to my normal meals (breakfast, morning snack, lunch, afternoon snack, and dinner)? If so, should it be carb based or protein based? Thanks!

    • Team Powell - January 28, 2016

      Hi Nadia: This can happen for some people. One thing is to make sure you’re eating those two fist fulls of veggies with every meal, and that can help since veggies are technically carbs. Here’s another post that might help too: http://heidipowell.net/9194/qa-with-the-powells-to-eat-or-not-to-eat/. And if you’ve only been carb cycling for a short time, your body should get used to this new way of doing things. And make sure you’re drinking all your water (1/2 your body weight in ounces every day) too, which can also help. I hope this helps!

  94. Andrea - January 25, 2016

    Hello! A couple questions. First, if I’m on a low carb day and do an intense workout, how do I refuel? Normally it’s taught that you eat something like fruit to replenish, but since that is out of the picture, would you recommend a fat? And also- I left a similar question on your Instagram, Heidi- If I am turbo cycling, do I add in the new Extreme Transformation rules (fat during breakfast on high carb and replace carb with fat for last meal of high carb days)? Thank you!!

  95. Dave - January 25, 2016

    Hi Heidi, I just got done with Chris’ Choose More, Lose More book. Both of you are great inspirations – first for showing us true love and what good honest people look like when they truly have their best friend as their spouse, and second for the amazing inspiration of health.

    I am starting on the Turbo Cycle today. I am finding it very difficult to find good resources through the book, or even the Vemma site. It looks like the app has been removed from the US iTunes store and finding examples for the meals and the workouts is not easy to find. I don’t understand why it is so difficult to find the step-by-step examples.

    Do you have any suggestions on where to go and get started? Mainly looking for the workouts you want me to do and some example meals by the week so we can get them prepared ahead of time.

    • Team Powell - January 25, 2016

      Hi Dave: All the workouts are outlined in the book, and you can use the recipes and food list at the back of the book to plan and put your meals together. We don’t have a day-by-day meal outline for the cycles in “Choose More, Lose More for Life.” There’s an awesome graphic in this blog post you can use as a quick reference for putting your meals together: http://heidipowell.net/4514. I hope this helps – you can do this!

  96. Jennifer - January 22, 2016

    Hi, I read your book extreme transformation but I’m not sure that cycle is for me and just wanted some advice. I am a crossfit trainer and I’m in pretty good shape. I would just like to shed a little excess fat and tone up. I know you have other cycles mentioned in your previous books. Would the fit cycle be better or even the turbo?

    • Team Powell - January 23, 2016

      Hi Jennifer: Since you are so active, you might begin with the Extreme Cycle as outlined in “Extreme Transformation.” And you can change cycles at any time too. You can do this!

  97. Stella - January 22, 2016

    Hey guys,
    i have another question for you. I was unfortunate to get really sick this week which is also my second week of turbo cycle. I had to break my diet just for the sake of eating something that would stay in my stomach. My question is do i start again on monday with first week or do i make some other arrangements ?

    • Team Powell - January 22, 2016

      Hi Stella: I hope you’re feeling better! Just begin Monday with week two, and you should be good to go!

  98. Casey - January 15, 2016

    Hi Heidi!! I just ordered your new book from Amazon! I’m very excited to start. I’ve been eating clean for almost 2 years now after having my second baby, and unfortunately I’ve been plateaued for a while….like a year;( Still want to lose around 5 or so pounds, but wanting to add some muscle too. I’m 5’3 and 133, size 2. I really want my belly to shred some more because I am still clinging to the “mommy pooch” (lower abs). I’ve been staying around 1300 calories and am just stuck! I do HIIT training around 2-3 times a week and run 2-3 times a week. I am about to run my second half marathon. I’m wondering if I’m not eating enough calories? or if it’s because I’m trying to stay low carb for too long? I’m hoping this plan helps!!

  99. stephanie - January 15, 2016

    Hi! I’m on the turbo carb cycle and I must say I’m really enjoying it. On low carb days I eat about 1200 calories and on high carb day 1500. I’m wondering about my workouts…. if I work out about 2 hours and I burn like 800 calories…. do I need to eat more? So do I need to up my calories to 2000? Thanks for answering!

    • Team Powell - January 15, 2016

      Hi Stephanie: No, you don’t want to eat back any calories you burn. Those calories burned go towards your calorie deficit, which leads to lost pounds. It goes like this: Calories consumed – calories burned = calorie deficit (lost pounds) -or- calorie surplus (gained pounds). Hope that helps! You can do this! 😊

  100. Steve lee - January 12, 2016

    We just bought your book we have been paleo for 3 yrs has anyone had results with this but also staying paleo ?

    • Team Powell - January 13, 2016

      Hi Steve: You’ll have to make a few substitutions, but it can be done. And you can substitute any high-carb meal for a high-carb meal (the same with low-carb and clean cheat meals), and you can also put your own meals together. Whatever works best for you!

  101. Stella - January 12, 2016

    Hey Heidi and team,
    I have to ask for advice cause my working hours are pretty specific. I work 12h day shift (08-20) next day 12 night shift (20-08). Im off the day i get off night shift and the next day. For most part anyway sometimes it shifts in a way that im only off the day i get off night shift. My question is how to fit my meals around night shift. I usually wake up around 9 and then have a nap at 16-18.30 or so. if i eat my last meal at 9 pm id prolly be kinda hungry at night. Is there a way to modify this to suit me in some way. Thank you in advance 🙂

  102. Danielle Perry - January 11, 2016

    Hi!
    So i want to switch from the Extreme Cycle to the Turbo Cycle. Can I still use the menus in the Extreme Transformation book. For example…do the low carb days in the book correlate to the correct meals needed for the low carb days in the Turbo Cycle? Just wanted to check before I make the switch!
    Thanks.

    • Team Powell - January 11, 2016

      Hi Danielle: Yes, you can use any of the recipes in any of the books. 🙂

  103. Sam - January 10, 2016

    I’ve been reading through all your responses and they’ve been very helpful! One question I haven’t seen asked… is it okay to skip the reward day or is that necessary on the plan? I was looking into starting the turbo cycle, but I’m currently doing a whole30 (strict paleo for 30 days) and a reward doesn’t really fit with that. Of course I could probably come up with something if I needed to. I think I saw mentioned above to take in an extra 1000 calories on the reward day. Any info would be helpful, thank you!

    • Team Powell - January 11, 2016

      Hi Sam: Yes, the reward day is a big part of carb cycling success, but you don’t have to eat “reward”-type foods on this day. You can eat anything you want, including healthy foods, up to 1,000 extra calories. Hope that helps!

    • Sam - January 11, 2016

      Thanks so much for your speedy response! I should’ve also asked, is that 1000 calories over the 1200 low carb day or 1500 high carb day?

  104. Tish - January 8, 2016

    Hi Powell Team,

    I generally work out in the late afternoons with meal 5 falling as my post workout meal. I read that I shouldn’t include carbs in meal 5 to burn more fat during the night but should I be adding carbs to this meal since it’s post workout?

    Thank you!

    • Team Powell - January 8, 2016

      Hi Tish: Great question! Since you’ll have veggies with this meal, and they are carbs, you should be good to go!

    • Tish - January 8, 2016

      Sounds good, thank you! What are the recommended calories for women on high carb and low carb days? Also are there macros we should be trying to hit on each?

    • Team Powell - January 8, 2016

      It’s recommended that women eat 1200 calories on low-carb days and 1500 calories on high-carb days. And we don’t have macro counts – if you follow the portion size guides you’ll get all the macros you need. Hope that helps!

  105. stephanie - January 8, 2016

    Hi! I’m reading extreme transformation right now and of course I’m loving the book! I’m also doing the diet bet this month and using your turbo carb cycle to help me meet my goals. I’m wondering if the extreme carb cycle will work better than the turbo carb cycle? And I’m also wondering if it’s okay to use a little bit of gat on high carb day ( to bake some chicken in)

    Thanks!

    • stephanie - January 8, 2016

      And by gat I mean fat😂

    • Team Powell - January 8, 2016

      Hi Stephanie: It’s best to not eat fats on high-carb days. You can use cooking spray for cooking. The Extreme Cycle is the newest cycle and includes all the things Chris and Heidi have learned through working with their contestants on the show over the past few years. Any of the cycles can work, and you can change cycles at any time. You can do this! 🙂

  106. Leslie - January 3, 2016

    Hello,
    Happy New Year!! My husband and I are going to begin the turbo cycle tomorrow. I am a little confused on what we eat for breakfast. I know we do a carb every morning. Do I include the leafy green and a fat? What I had in mind was…egg whites protein, bell pepper carb or oatmeal carb, a leafy green, and cheese for fat?
    Also on high carb days do I include a fat?
    Does every meal include leafy greens?
    Thank you!!

    • Team Powell - January 3, 2016

      Hi Leslie: On the Turbo Cycle, every breakfast contains a portion each of protein, carb, and veggies (the non-root/non-starchy type). So for your suggested breakfast, you can eat the egg whites (protein), a carb, and up to two fist fulls of veggies, which could include the pepper and leafy greens. And you can have two fist fulls of veggie with any meal on any day. Hope that helps – you got this!

    • Leslie - January 4, 2016

      Thank you for the quick response. Do we include a fat at breakfast everyday?
      Also, do I work out before I eat breakfast or after.
      Thanks again.

    • Team Powell - January 4, 2016

      If you’re following the Turbo Cycle, then you do not include a fat with breakfast. If you’re following the new Extreme Cycle, then you do. Hope that helps!

  107. Stephanie - January 3, 2016

    Hi Heidi and Chris!

    Just bought extreme transformation!
    One question, I will be following the 1500 calories a day plan. How many calories am I allowed on the rest day?

    • Team Powell - January 3, 2016

      Hi Stephanie: With the Extreme Cycle, on your Reset Day, shoot for up to an extra 1,000 calories.

  108. Tara - January 1, 2016

    Hey Heidi,

    I am in the middle of reading your new book and love it! Can’t wait to start carb cycling. I am wondering if the turbo cycle will help me lose weight faster than the extreme cycle?

    • Team Powell - January 1, 2016

      Hi Tara: The Turbo Cycle is the most updated cycle, and it can help you lose weight the fastest. As with any of the cycles, you can change cycles at any time. Good luck! 😊

  109. Krista Hatch - December 28, 2015

    Hello Heidi!!!
    I am 50 years old and I am a Fitness Instructor– so I workout all the time. I just got the book and am planning on starting out with the Turbo Cycle. Here is my question– I don’t eat within 30 mins of waking up. I teach morning classes and my body can’t handle the food before my workouts. My goal is to just get rid of that stubborn 5 lbs of fat that is in my mid section. I am only 4’9 tall and I had a hysterectomy when I was 40. I am not a big eater — so this eating 5 times a day is going to be rough . So can the every 3 hours start after I have my first meal?? Thank you for your help and all that You and Chris do to help everyone to get healthier!!! Happy New Year!!

  110. Emily - December 27, 2015

    Hi Heidi,

    I am following the turbo cycle. I like to eat veggie burgers for a meal, however when I look at the nutrition facts most of them are high in carbs. Can I eat them on a low carb day? Is there a certain typo of veggie burgers that are better than others?

    • Team Powell - December 28, 2015

      Great question! Would you please tell me how many grams of protein and carbs are in your veggie burgers so I can help you figure this out? Each one can be very different.

  111. Michelle - December 25, 2015

    Heidi,
    I recently finished reading Chris’s book, Choose to Lose. I have decided to start off with the Classic Cycling and may eventually be brave and move into the Turbo cycling 😬 My hubby bought me a juicer for Christmas and was wondering if there is a way for me to incorporate that into carb cycling or should I save it for my free day?

    Thank you!

  112. Randall - December 1, 2015

    Heidi,

    Can carb cycling be used successfully for weight loss surgery patients?

    • Team Powell - December 2, 2015

      Hi Randall: You’ll want to discuss carb cycling with your healthcare team just in case they recommend any modifications due to your weight loss surgery.

  113. Shandi - November 30, 2015

    If I’m following the turbo fire how many calories should I aim for on Reward day? Also, does it make a difference if I make Saturday Reward day instead of Sunday?

    • Team Powell - November 30, 2015

      Hi Shandi: On your reward day, you’ll eat 2500 calories (1000 extra calories). You can make it Saturday instead of Sunday, then your week will begin on Sunday (day 1). You can do this! 🙂

  114. Sarah - November 24, 2015

    Hey guys! Thank you again for all that you do here to help us. I have a question, I have been following the Turbo cycle very strictly for 8 weeks now but have not lost any weight. To sum it up, I’m 23 weighing 125 and just looking to “cut” 5 pounds or so. I do a combination of weight training and cardio for an hour 6 days per week. Since I’m active and following the Turbo cycle is there any way to get off this plateau? Thank you in advance!

    • Team Powell - November 24, 2015

      Hi Sarah: You might want to try the Fit Cycle (http://heidipowell.net/2719/carb-cycling-the-fit-cycle/) since you are so active and have a few pounds you want to lose. Give it a try – keep doing the reward days, daily calorie recommendations, and slingshot week every 4th week, and you should be good to go! And you can change cycles at any time too, so please keep that in mind. You can do this! 🙂

  115. Chantel - November 23, 2015

    Hi Heidi, I started turbo carb cycling last week. Weigh in was Saturday and I was down 6.4 lbs. I almost fell off the scale! Thank you to both you and Chris! I did strict low carb on and off for years but my body didn’t seem to react to it anymore and I was so convinced my body couldn’t stand carbs that it took a lot to start the carb cycling way of life! Having the sprouted grains in my daily allowance makes me very happy….even more so when I see the number on the scales 😁 Thank you to both you and Chris for caring! Xox

  116. Kaci Bradley - November 23, 2015

    Hey Guys, I have a question. I used this carb cycling method a few years ago and got amazing results. Carb cycling is absolutely right for my body type. However with it being a few years ago I have forgotten my ratios on the days as compared with my training schedule. So I was wondering if you could give me a quick guide to follow. I am probably at 30%-34% body fat right now. I weigh about 175 and I am 34. I do fasting light intensity cardio for 30 minutes 7 days a week keeping hr at 120-125. Two days a week I do MMA, Muay Thai style training, and 2-3 days a week is Tabata or HIIT. I have been taking in 1400 cal a day, but I am starting Turbo carb cycle again. Should I increase my calorie intake, keep it the same, or decrease? And what macro breakdown do I use on the high and low carb days? Thanks for the help, it is greatly appreciated!!

    • Team Powell - November 23, 2015

      Hi Kaci: In carb cycling, we really don’t count macros, just portion sizes (and calories if you’d like). You’ll eat 1200 calories on low-carb days and 1500 calories on high-carb days. There’s an awesome graphic in this post (as well as some other helpful info) that shows you how to put all your meals together: http://heidipowell.net/4514. Good luck – you can do this! 🙂

  117. Shandi - November 20, 2015

    I think this is a silly question… but I will ask anyway! 🙂 I kind of made my own carb cycling up (it fits in my schedule well) and I’m wondering if you think I’ll still get the same results. Will this work?

    Monday- low
    Tuesday- high
    Wednesday- low
    Thursday-low
    Friday- high (reward meal)
    Saturday- low
    Sunday- high (reward meal)

    • Team Powell - November 20, 2015

      Hi Shandi: If you’re comparing your cycle to the Turbo Cycle, it’s hard to tell what results you’ll get since you don’t have the reward day included in your cycle and you have two reward meals throughout your week. Your cycle is kind of a twist on the Easy Cycle (which has reward meals on high carb days). But if this will work well for you, then go for it! And you can change cycles at any time too. 🙂

  118. Tara - November 11, 2015

    This is a great resource! Thank you.

    I am an avid runner, recently completed a marathon, but I want a new challenge. Although running has made me physically fit, cardio wise, it has not given me the physique I would like.

    My plan is to start doing strength circuits three times a week and to scale back on my running, but to still have long runs on the weekends. If I carb cycle, do strength circuit training, and still run 4-5 times a week, will it be possible for me to get lean?

    Thanks!

    Tara

  119. Jennifer Montgomery - November 6, 2015

    I started working out with a personal trainer in February. I am about 5’2″ and 250 pounds. I started out three times a week and have since added in two boot camp/cross training classes with the same guy. So, monday-friday I work hard for one hour at the gym. My diet is not working. I have lost little to know weight. I work in a very sedentary type of job (hospice nurse practitioner driving around all day). I am looking at carb cycling but how do you work that when you are working out monday-friday? I have a couple reasons for gettin g healthy.. Not just for me but also to hopefully encourage my brother that is obese to the point he doesn’t want to leave his house. I love the gym and feel like I am doing good in that area and I love love love weight lifting and would love to reincorporate some gymnastics in to my life but I need the weight to come down. I would love any help or advice I can get. Thank you 🙂

    • Team Powell - November 6, 2015

      Hi Jennifer: Carb cycling could work very well for you! The plan has you doing cardio (we call it Shredders) for up to an hour (or longer, if you’d like) Monday-Friday, so this fits into what you’re already doing! And you can change cycles at any time – it’s totally up to you. You can do this!

  120. Will - November 1, 2015

    I started carb cycling today, as I’ve always loved the show and respect what you and Chris do for others. Your own journeys are very inspiring as well. For Turbo Carb Cycling, is there a set number of carbs for low carb days? Or an overall macro guide for this style of cycling?

    • Team Powell - November 2, 2015

      Hi Will: In carb cycling we don’t count grams of anything, that makes it easier. There’s an awesome graphic in this post (as well as some other helpful info), that shows you how to put all your meals together. If you follow the portion size guidelines (like in the graphic), you’ll get the correct amount of macros you need. Hope that helps!

  121. tina - October 29, 2015

    hi, just wondering if those dried bagged veggies, the dried snappeas etc, with sea salt, what category do the fall in,it’s processed and baked, but still a veggie, it’s a great crunchy snack

    • Team Powell - October 30, 2015

      Hi Tina: They would be veggies, just watch the sodium content and the calories. Dried foods usually have a smaller portion size. 🙂

  122. Linda - October 29, 2015

    Hi Heidi,
    Just another question, please. I have been using My Fitness Pal to keep an eye on my calorie count. In the book, If i read it correctly, it says you can have as much approved veggies as you want.. do you count all the veggies in the intial calorie count as well? Just want to make sure I am doing this right… Thank you!!

    • Team Powell - October 29, 2015

      Yes, you’ll want to count any calories that you consume. 🙂

  123. Jen - October 29, 2015

    Where can i find a list of foods good for low and high carb days?

  124. Deborah - October 27, 2015

    Hello Heidi, I’ve just ordered Chris’s ‘Choose to Lose, 7 Day Carb Cycling Plan’ book and while a part of me is excited at the prospect of its arrival, another part of me is rather scared, as I’ve tried to lose weight so many times before I’ll feel awful if I fail again!
    I’m 58 and have around 28lbs to lose. I’m limited on the exercise I can do at the moment, as an accident knocked my pelvis out of alignment and it’s painful much of the time. However, the good news is that my osteopath says this is ‘fixable’ and I should be more mobile in a couple of months. But I don’t want to wait that long to start my carb cycling. Can I still lose weight on if I can only walk 15 to 20 minutes twice a day?
    And, to add insult to injury (no pun intended!) years of low carb eating (unsuccessful because I was too hard on myself so it wasn’t sustainable) has knocked my faith that I can eat carbs and still lose weight. Please help. Debs.

    • Team Powell - October 27, 2015

      Hi Deb: Yes, you can still lose weight even though your activity might be a bit limited. A huge part of losing weight is good nutrition, so you should be good to go there with the nutrition part of carb cycling. Move as you can as directed by your healthcare team, make sure your nutrition is spot on, and you can reach your goals!

  125. Linda - October 27, 2015

    I started the Turbo Cycle yesterday and I just want to thank you for being active on these posts. I just have a question. Is it possible to feel like your eating to much at first? I feel like I am eating to much and from past dieting history I am actually feeling a little guilty about it.

    • Team Powell - October 27, 2015

      Hi Linda: Yes, it can seem like a lot of food compared to other eating plans, but it’s all healthy foods, in the right portions, so you’re good to go!

  126. Elizabeth - October 22, 2015

    I’m thinking about going on the turbo cycle. I need to lose around 10lbs. I work out 5 days a week mostly weights and some indoor cycling classes. The trainers at my gym recommend me eating 1,600-1,800 calories. But in the turbo cycle is says 1,200 calories. Can I still lose weight eating 1,600-1,800 ? I’m wanting to lose 10lbs of fat and add muscle. Thank you!!

  127. Heyruthie - October 22, 2015

    Hi, Heidi! I know this post is old, but I’m gettin’ on the Turbo bandwagon again! I have Chris’ book, but I’m still a wee bit confused/conflicted. One of my favorite “everday” foods is a nonfat latte at my mid-afternoon snack (combats my afternoon slump!) I was mistakenly thinking my nonfat milk was a protein. But I see it listed as a carb. Does that mean that on my LC days, I can only have it at breakfast (as part of my HC breakfast) and then I need to skip it for the rest of the day (or use a milk alternative?) I just want to make sure. I’ve tried to “sub” in unsweetened almond milk, but I struggle to choke it down! Thank you!

    • Team Powell - October 22, 2015

      Welcome back to carb cycling! 😉 Milk isn’t really on the plan since it does have carbs (but not enough for a complete carb serving) but not enough protein to count as a protein. However, you could count any non fat milk as part of a carb portion if you want to. Hope that helps!

    • heyruthie - October 24, 2015

      No wonder I couldn’t “find” it on the plan! I do love me some nonfat milk. So thanks for letting me know how I can judiciously include it in moderation. Today is a HC day, so I’m off to make a latte!

    • heyruthie - October 24, 2015

      One other thing I can’t find on the plan, yet I have a LOT of access to at this time of the year: winter squashes. In particular: Spaghetti squash, Acorn, Butternut and Pumpkin. Help: are they “starchy” veggies (treated like a healthy carb) or “non-starchy” veggies (treated like a green?) I don’t know which they are. Thank you!

    • Team Powell - October 24, 2015

      Any squashed are counted as veggies in carb cycling. 🙂

    • heyruthie - October 25, 2015

      YES!!! I can’t tell you how happy this makes me!!!

  128. Jon Dickson - October 21, 2015

    Something Nice, I had no idea that something so amazing like this even existed. I am trying to lose weight, and I think these carbon cycling techniques are going to help me significantly. I wanted to go on the Chris Powell show and I told him I wanted to change my life on his show; he told me I can do it without the show and he sent me a link (cool) and recommended me to to try carb cycling. How Awesome!!! I think I am going to try this carb cycling regime.

  129. Ashley - October 13, 2015

    Hi Heidi!

    Im super intrested in carb cycling and cant wait to start. Are there any meal plans I can follow to make things easier ?

    • Team Powell - October 13, 2015

      Hi Ashley: We don’t have any meals plans available, but there’s an awesome graphic in this post (as well as some other helpful info) that shows you how to put all your carb cycling meals together: http://heidipowell.net/4514. And here are some meal ideas for low and high-carb days (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.

  130. Katie - October 9, 2015

    Powell Pack! You are so inspirational! I’m super interested in carb cycling, however, I’m curious how this works with body building (I’m just starting my muscle building journey after a 6 month weight loss journey). I’m 5’8″, and weigh 148lbs, I would still like to lose belly fat, but start defining and building muscle. I’m hoping my caloric intake to roughly 2500 calories with 1-2 hours in the gym daily. Powell Pack input? Also, thank you Heidi for giving me the goal of competing in a fitness competition!

    • Team Powell - October 9, 2015

      Hi Katie: Carb cycling, as it’s designed here, is more for weight loss. If your main goal is to build muscle, you can follow the carb cycling principles, you’ll just need to adjust the serving sizes for your necessary calorie intake. And make sure you’re getting extra lean protein too. Good luck!

  131. Paula - October 7, 2015

    What cycle should I do if I want to lose 15-25 lbs? I have your book. I feel good about the rest of my body except my stomach. I’ve had five children and want to start exercising. Sticking with it is the problem. I am 5’4, 145 lbs. I’m also a full time student. I’ve finally finished breastfeeding my 20 month old! Yay! Lol. So I don’t want to be constantly dieting. I want to get it done and then maintain.

    • Team Powell - October 7, 2015

      Hi Paula: Any of the cycles will work for you, and you can change cycles at any time. 🙂

  132. Nicole - October 5, 2015

    Hi! I was wondering, what serving size of raw old fashioned oatmeal counts as a serving of carbs?

    • Team Powell - October 5, 2015

      Hi Nicole: Aim for a fist-sized portion of oatmeal. Learn more about how to put your meals together here: heidipowell.net/4514.

  133. Laura - October 5, 2015

    Hi Heidi!

    I picked up your book hoping it will help me bust through my longggg plateau..I’ve been low-carb for the last couple months and have lost fat but have gained muscle due to intense weight training so actually weigh more but look smaller. I’ve decided to commit to the turbo cycle and my question is, when we are doing our high carb meal in the morning, is it ok to have a smalllll amount of fat? my go-to breakfast is normally egg whites cooked in a non-stick pan (no oil) with a piece of toast that has a dollop of natural peanut butter. do i have to sacrifice this? will this small serving of fat interfere with the cycling process?

    Warmly, Laura

    • Team Powell - October 5, 2015

      Hi Laura: It’s best not to have fat with your breakfast. Have you tried PB2 (powdered peanut butter)? That might work for you and would fit into your high carb breakfast. 🙂

  134. Katie - September 30, 2015

    Hello,
    I really am happy with this eating plan, my moods are more even and feel great!

    I was interested in some feedback and/or advice. I have been classic cycling for a bout 6 weeks. I lost 8 lbs initially. I have not got down since the first two weeks. I weigh 187, am 5’2 and hypothyroid. I exercise 6-7 days a week. Four days include running one hour consisting of 5 miles plus, power yoga and booty barre on the other three days. I am a very active mother of 4 as well. I noticed that my total calorie intake on high carb and low carb days are around 1400-1600 calories total when using myfitness pal without adding in exercise calories. I do not feel too hungry and feel my energy is good. All in all am I getting enough calories for all the exercise I do? Is that why I am not losing anymore weight.? I should share that I have had a very hard time losing weight with any plan. Thanks
    Thanks!

    • Team Powell - September 30, 2015

      Hi Katie: It sounds like you’re on the right track! Here’s another post that might help you figure out what’s going on: http://heidipowell.net/5366/all-about-calories/. And in carb cycling, it’s recommended that women eat 1200 calories on low-carb days and 1500 calories on high-carb days, so with the calories you’re consuming, you should be good to go. If you’d like to, you can change cycles at any time, and with your activity level, you might want to try the Fit Cycle: http://heidipowell.net/2719/carb-cycling-the-fit-cycle/. Be sure your portion sizes are right on, make sure you’re drinking your water every day, and that you’re also doing your reward days and monthly slingshot week. You got this!

  135. Pati - September 30, 2015

    What about winter squash ie, acorn, butternut, pumpkin and spaghetti. Are these all for HC days…
    The food list squash anytime and the book reads, squash – 3 med..so I assume this is for summer squash, ie, yellow and coyote…which are all LC.

    • Team Powell - September 30, 2015

      Hi Pati: Any type of squash is considered a veggie in carb cycling, so you can eat those as the veggie part of any meal – both low and high-carb. 🙂

  136. Amy - September 29, 2015

    Had a question about coconut oil. Dose it fit into the fat categorie or is it even recommend to use in carb cycling ?
    Thanks

  137. Pati - September 28, 2015

    Thank you for responding so quickly and clearing up my “confused” confusion. I thought I was getting stuck in the weeds! Looking at the food list, it say just that! 1 TBSP and the food listed is for each serving 4 times a day, after breakfast of course…I am off to TURBO away without a glitch, thanks to you…..GO TEAM POWELL!!!!

  138. Pati - September 27, 2015

    I thought I was doing the TURBO cycle for the past 2 weeks. Man, oh man where was my head..haha.
    I ended up doing LC+LC+HC+HC+LC+LC+Reward on Sunday…but HEY! it worked out great..I lost both weeks..not beating myslef up here..Now, I have the what and what nots to eat..so I am on my way to being an expert in carb cycling…HAHA..I wish…aw.
    I am going back to re-reading the book, but I am starting the TURBO tomorrow. I just want to confirm something that gets to be “ify” for me on LC days…
    On the food list it says…Oils ( I use evoo) 1 TBSP is on serving….so I have to eat 5 servings of healthy fat a day?, AS IN 5 TBSP OF EVOO?? …that’s pretty much the only added fat I use. I usually steam or broil my meats, not using any added fats, but if I do saute anything, I use coconut oil and subtract that amount from the total 1 TBSP for the meal. So, again my question is. Do I eat 5 servings of fat a day? one serving per meal, 5 meals a day…
    You guys are the BEST! I am starting the book “at the beginning” and no skipping pages this time. (hard to do 🙂 but if you know what book, I have CTL and CTLMore and what page(s) this info is on in either book OR a link to the blog from Heidi regarding “FATS”. I search, but have no luck..

    • Team Powell - September 27, 2015

      Hi Pati: Every breakfast, on both low and high-carb days, is a high-carb meal, so you’ll only eat a portion of fat for the 4 meals after breakfast. And you can choose any fats from the list, including cheeses and nuts. The approved foods list begins on page 192 in “Choose More, Lose More for Life.” Happy Turbo Cycling! 🙂

  139. Terri - September 26, 2015

    I started Carb Cycling 4 weeks ago and just finished the Carb Confusion week…I thought I was doing well but I have retained so much water and only lost .8 this week, so I was just wondering if that was normal for this week? I’ve lost 15 pounds so far so I’m anxious to get back to the regular Turbo Cycle! Thank you!

    • Team Powell - September 26, 2015

      Hi Terri: It can be common for your weight loss rate to change during the slingshot week, and that is totally okay. Keep following your cycle, including the reward days and slingshot week, and you’re good to go!

  140. Amy - September 25, 2015

    Hi
    I just finished reading Choose More. Lose more for Life. I can’t wait to get started on this program but had a question regarding the when to eat the veggies? Do you try to fit veggies into ever meal\snack as long as it under the recommended calories or should they be spaced out during the day on certain meals?

    Thanks cant wait to hear back from you!

    • Team Powell - September 26, 2015

      Hi Amy: You can have two fist fulls of veggies (the non-root/non-starchy type) with every meal – both low and high carb. There’s an awesome graphic in this post (as well as some other helpful info), that shows you how to put together all your meals: heidipowell.net/4514. Good luck! 🙂

  141. Brittany - September 23, 2015

    Hello Heidi,
    I have been doing the turbo cycle and have lost 30lbs, and still have about 40lbs to lose. In the last month I have started a pretty vigorous 5 day a week workout schedule of running and weightlifting. I am finding myself going over in calories each day (especially low carb days) and feeling extremely drained and starving by the end of the second low carb day. It is ok to feel this way? I feel like my food intake is not keeping up with my workouts, I just feel very hungry all the time. Thanks for your time!

  142. Sara - September 18, 2015

    Hey!
    I love carb cycling. Thanks so much for introducing me to it. That being said I started carb cycling about a week ago. I am a very fit person but my weight had crept up a bit from stress. I started the Turbo cycle 3 weeks ago and I lost a bunch of weight in the first week.
    I am a teacher so I am moving around all day, and when I get home I work out about 30-40 min 6 days a week, either a p90x weight video on my high carb days and cardio (swimming, biking, running or a HITT video) on my low carb days. I take a day off on low carb as well. I also log my food in a food journal (I always have but it’s a habit I would like to get rid of)
    Since my initial weight loss the first week I have maintained each week. I was wondering how long I should expect to maintain before I possibly drop some weight again?
    I also start my next half marathon training schedule on Monday and am wondering if I should swap to the Fit Cycle during the training since I will be running so much more, and need the carbs to be able to sustain my longer runs. I will still lift weights twice a week while I train.

    Any guidance when I might break the plateau and if I should swap to the Fit Cycle?
    Thanks

    • Team Powell - September 18, 2015

      Hi Sara: It is common to lose more the first week, and it can take your body a bit of time to adjust to a new way of doing things. And if you don’t have much weight to lose, it can take longer too. With your training schedule, it might benefit you to change to the Fit Cycle, and you can change cycles at any time. It sounds like you’re definitely on the right track – make sure you’re drinking all your water, following the food part of the plan exactly, and do the slingshot week and weekly reward days. And good luck on your upcoming race!

  143. Kevan - September 17, 2015

    Hey Heidi,
    First off I’d like to thank you for a great source of information. I’m planning on starting carb cycling for the first time. I’ve seen different recommendations in terms of how grams of carbs should be consumed. I’m going to follow the turbo version and was wondering for a male 260 lnbs 5’11”. Healthy and planning on working out 5 days a week. how many carbs should i have on my high and low carb days?

  144. Jodi - September 17, 2015

    I did Low Carb High Fat for a year…I am within a few pounds of my goal weight of 115. But I am really missing my fruit and carb meals sort to say. What cycle would you suggest to lose these last 7 pounds and maintain weight?

    • Team Powell - September 17, 2015

      Hi Jodi: Congrats on getting so close to your goal weight – that’s awesome! You can really choose any of the cycles, and you can change at any time. The cycle with the most high carb days (so you can get your fruits and carbs) while still losing weight at a great rate would be the Classic cycle (it has one more high carb day/week than the Turbo Cycle). And here’s a post that’s all about lifelong maintenance with carb cycling: http://heidipowell.net/5137/weight-loss-maintenance/. You got this! 🙂

  145. Tiffany - September 15, 2015

    Hi,

    I am really interested in trying carb cycling. I have a little bit of hesitation because I have PCOS and am also insulin resistant. Would this still be an effect weight loss tool?

    • Team Powell - September 16, 2015

      Yes, it certainly can be! I’d discuss the program with your healthcare team first, and then follow any modifications they recommend for your health issues. You can do this!

  146. Laura Cutter - September 13, 2015

    Hi Heidi. I have been nursing for 9 months and plan to go to a year. My body is holding on to some fat while I finish nursing. I am 3lbs away from pre baby weight and 5bs away from my goal weight. Can I start carb cycling or will my milk supply dip? Currently I am eating well balanced meals and exercising but my weight loss has plateaued. My stomach still has some loose skin and clothes fit but not as comfortable as before. From mama to mama please help!

  147. Edith - September 13, 2015

    Hi Heidi, I bought the book and am following the Turbo Cycle for now. I’m a bit confused about when to eat the 2 servings of veggies. Are we supposed to have 2 servings of veggies with all 5 meals?

    • Team Powell - September 13, 2015

      Hi Edith: Yes, you can have two fist fulls of veggies with all 5 meals on both low and high carb days. 🙂

  148. Erin - September 7, 2015

    Hi, I am currently doing the turbo cycle and am not a fan of greek yogurt or cottage cheese at all, the two snack recipes in the Choose More, Lose More for Life book. I was wondering what are some other acceptable high and low carb morning and afternoon snacks? Also if protein bars are acceptable, what brand is best?

    • Team Powell - September 7, 2015

      Hi Erin: You can choose any of the foods from the approved foods list to put your meals together, so there are lots of options. And protein bars are good options, and the key to knowing which bar is best for which type of meal is to look at both the carb and fat content. If more calories come from fat than carbs, then that bar is a good option for a low carb meal. If the reverse is true, then that bar is a good option for a high carb meal. Chris and Heidi do recommend consuming only one protein bar a day, since it is best to eat whole foods whenever possible. Hope that helps!

  149. Valerie - September 4, 2015

    Hi Heidi,

    I don’t speak very well english and it’s hard for me to search in this site, but if I want to know about what to eat for a classic cycle, I have to buy the book or I can find some recipe on a website?

    Thanks 🙂

    Valerie

    • Team Powell - September 4, 2015

      Hi Valerie: There’s an awesome graphic in this post that shows you how to put together all your carb cycling meals, which should be very helpful: http://heidipowell.net/4514. If you want a complete list of approved foods to help you do this, there is one in “Choose More, Lose More for Life.” Good luck – you can do this!

  150. Michael - September 4, 2015

    Hello i just started carb cycling for 2 weeks, and i noticed that my weight goes down, but mostly water and muscles, and my fat went up. My protein daily intake is 1,8. Any advices?i do exercise twice a day, cardio and weight training splits, with 2 days off through the week. thanks in advance

    • Team Powell - September 4, 2015

      Hi Michael: I’m a bit confused by your post – what do you mean when you say your protein daily intake is 1,8? And how do you know that you’re losing muscle and not fat? Please post another comment and we’ll work together to figure things out. 🙂

    • Michael - September 4, 2015

      Hi Michael: I’m a bit confused by your post – what do you mean when you say your protein daily intake is 1,8? And how do you know that you’re losing muscle and not fat? Please post another comment and we’ll work together to figure things out. 🙂
      yes, sorry.
      i do count my nutrients, to be sure i will hit 1500 on low carb days and 2000 cals on high carb days if possible for best results so im trying to keep my daily protein intake around 1,8g of protein / kilogram weight. Im endomorph and i do 1hour of weight exercising / 5 times per week and cardio in the morning after breakfast and 2 days off. I do regulary weight myself and my bathroom scales shows bodyfat percentage, water, weight of muscles etc., thats how i track my progress. Im dieting since i gained over 90 pounds over 3 years with my exgirlfriend (work at full stretch, no regimen and noeating/overeating at night). I use your units of measuring ( fists, hands etc) but i do count calories just in case because i feel like its not enough according to calories goal intake. thanks in advance (sorry for my english, its not my native language). I appreciate all your help. PS: i thought that im burning my muscles on low carb days, since over 140 heart rate the body starts burning carbohydrates, and on low carb days i dont eat any carbohydrates except on breakfast.

    • Team Powell - September 4, 2015

      Hi Michael: Thank you for your reply! Be sure you’re only weighing one day a week, and with the Turbo Cycle, that’s on the morning of day 6. Some scales do not measure body fat percentage correctly, and the percentage on the scale can be affected by different factors, so it might not always be accurate. Keep following the portions sizes as recommended, work out as you’re doing, and you should be good to go to achieve your goals.

  151. Rashid - September 1, 2015

    Hi, In low carb days we can eat carbs in just breakfast. In the other 4 meal can we eat fruits? Like Banana,Apple etc. Fruits are also carb so im little confused.
    Thank You 🙂

    • Maxine - September 2, 2015

      I just finished reading Chris’s book (which I highly recommend) and it tells you specifically what foods fall into what categories. Yes, bananas are technically a fruit, but they fall into the “Carbs” category due to the nutritional content. Don’t worry SO much about what the food actually is but more about its nutritional content and it should make things easier. If you need a way to find out this information, I recommend (and use religiously) the My Fitness Pal app to track my meals, macros, and micros as well as my caloric intake and what I burn in workouts (holy run-on sentence batman!) GOOD LUCK!

  152. Jason - September 1, 2015

    Hi Chris and Heidi. I want to try carb cycling but was advised by my doctor to not work out hard till I atleast drop 50 to 60 pounds first. The doctor recommended that I try a cycle of HCG to drop the initial 50 pounds so I can start there. Any thoughts? Have you worked with this product or have any advise on it? I really admire and appreciate your advise. Thanks Again..

    • Team Powell - September 1, 2015

      Hi Jason: It’s always best to follow your doctor’s recommendations. We wish you the best!

  153. vincent - August 31, 2015

    besides calories is there a certain amount of carbs to target on both the low and high carb days? in the turbo cycle.

    • Team Powell - August 31, 2015

      Hi Vincent: In carb cycling, we don’t count grams of anything, just portion sizes (and calories if you’d like). There’s an awesome graphic in this post (as well as some other helpful info) that shows you how to put together all of your carb cycling meals: http://heidipowell.net/4514. Hope that helps!

    • Wendy wilson - August 31, 2015

      Funny, I was coming back on here to ask the same thing. I’m a macro countin kinda gal, lol. Protein is easy, but I would feel much better with a more clear goal for the carbs/fat on the different days.

  154. Wendy - August 30, 2015

    Hello, I stumbled upon this website while searching, yet again, for something that may suit my current situation. I am quite familiar with low carb, having been Ketogenic for the better part of the last several yrs either with SKD, Carb Night, IF or any variation of the them all. The problem began when I started training at a Crossfit type gym pretty regularly-about 1 yr ago. My performance suffered greatly in many different ways. Most just said I needed to keto adapt and all would be back to “normal”. Some said I needed more carbs for that type of workout. I’ve tried pre work out carbs (which was the most successful so far), carb back loading, trying to melt adapt, modifying my workouts, nothing really works the way I’d hoped. I end up with low energy for my WODs and craving terrible foods I would normally never eat. Since several of the options I’ve tried included insane amounts of processed carbs as the basis of the program, or sugar pre work out, I end up feeling worse than before and it takes days to recover negating the carb intake.
    Then I found this! So, my question to you is, would this be the best place to start for my body and situation? I have not been in ketosis for a month now. Work out 4-6 days/wk. I’m a classic pear shape body with an extra 15+lbsof extra I’d like to get rid of. I’m 40 yo so fat loss is even harder than it was before! Thanks so much for your time, I’m looking forward to starting the program!

    • Team Powell - August 30, 2015

      Hi Wendy: You might want to start with the Fit Cycle (http://heidipowell.net/2719/carb-cycling-the-fit-cycle/), and you can change cycles at any time. Welcome to carb cycling!

    • Wendy - August 30, 2015

      Wow, thank you for the quick response! I’m really hoping to drop my bf% by at least 4%, would it be better to do the Turbo Cycle since I have so much to lose? I’m worried the Fit Cycle won’t allow for that in my circumstance. How do I choose?

    • Team Powell - August 31, 2015

      Hi Wendy (again): 🙂 You can choose whichever cycle you’d like to choose, and if you find that it isn’t working for you for whatever reason, you can change cycles at any time. The program is very flexible that way! You can do this!

  155. julie - August 29, 2015

    Thank you so much for your quick response!

    So sorry 2 more questions:

    1. what makes a protein shake count as JUST a protein vs. a shake that is counted as a protein + carb (like shakeology). Currently I use Orgain vegan powder mixed with 1 cup almond milk and at least 2 handfuls of spinach… and I am not sure if it would be considered a protein or a protein and a carb. Can you recommend a powder that would just be counted as a protein…. with my schedule a shake would be my easiest meal #2 but I don’t want to do it if it counts as a protein + carb obviously.
    2. Are there any meal replacement bars that can work as low carb meal? I love the Perfect bars (which don’t have any added sugar or anything artificial) They are made from nut butter so I would assume that 3/4 of a 310 cal bar would count as a protein + fat. Are there any other bars recommended as a low carb meal? I have the book but didn’t see any listed…..(which probably means they are off limits :))
    Thank you again!

    • Team Powell - August 29, 2015

      Hi Julie: 1. For a powder/shake that would count only as a protein, look for those with between 15-20 grams of protein and less than 5 grams of carbs per serving. 2. Protein bars: For low carb meals, Chris and Heidi prefer Quest and Kind + Protein bars. They have some carbs on the label, but since most of these carbs are dietary fiber, they are actually what we call “non-impact carbs,” and these carbs don’t count. They also have a good amount of protein and fat—perfect for low carb meals! For high carb meals, they recommend Think Thin and Cliff Builder, even though they do have some fat content. The key to knowing which bar is best for which type of meal is to look at both the carb and fat content. If more calories come from fat than carbs, then that bar is a good option for a low carb meal. If the reverse is true, then that bar is a good option for a high carb meal. They do recommend consuming only one protein bar a day, since it is best to eat whole foods whenever possible. Hope that helps!

  156. julie - August 29, 2015

    Hi there, I teach (4-6 x per week) and take (5-6 times per week) barre workouts, are they ok for the “shredding” portion of the workout requirement? We get a ton of strengthening, stretching and in my class lots of 7-10 minute cardio bursts.

    Also, I am a little but confused about calories. on LC days it looks like the required food would add up to 1000 calories, if I add two fists of veg per meal that is another 200 calories and if I add flavoring to a few of the meals it would add at least another 100-200. Are we counting the calories from (non starchy veggies?). I add spinach to almost everything I make so I wasn’t sure if those calories “count” or if we are just counting the required foods plus any extra flavoring. I want to stay at the 1200 calorie range and just want to be sure I am not going overboard with anything 🙂

    Also, can we swap a carb for wine on 1 of the high carb days or only on reward day?

    Thank you so much. Cannot wait to get started!

    • Team Powell - August 29, 2015

      Hi Julie: Yes, your barre workouts definitely count as shredders. If you already have a strength training and cardio program in place you can definitely do that instead of the 9-Minute Missions and Shredders. Yes you’ll add the calories of everything you eat. If you have “Choose More, Lose More for Life,” there is a foods list that begins on page 192 that has calories included, and that might help as you plan your meals. And it’s best to keep wine for reward days. Welcome to carb cycling!

  157. Mackenzie - August 28, 2015

    I just started carb cycling in attempt to break through a plateau and lose the last ten pounds. Most of my life I weighed 116 pounds at 5’5 and then last year I gained 34 pounds during a stressful few months of my life. I’ve lost 24 of those pounds, but have been stuck for the last two months trying to lose the last ten. I was doing strictly low carb and working out four days a week and haven’t lost anything in quite a while.

    I recently read Chris’ latest book, and I’m really hoping the turbo cycle will work for me. I just have one question that I can’t find anywhere – is it important that I workout days 1-5 of the turbo cycle, or can I workout any of the days as long as it’s five total? I’m doing Orangetheory Fitness classes five days a week, and usually end up taking a day or two off during the week and working out on the weekend. Is that okay? For example, this week I’m working out days 1-4 and 7.

    Thanks so much for your help!

    • Team Powell - August 28, 2015

      Hi Mackenzie: Yes, that’s totally okay! As long as you’re getting in some rest days and working out the recommended 5 days/week, you should be good to go. Welcome to carb cycling!

  158. Julia - August 27, 2015

    Hello,

    I am on day two of the program and have two questions:
    1. If I want to have a morning latte for breakfast, would the milk in the latte count as a carb? Also do you recommend Fat Free milk or is 2% Milk OK to drink?
    2. I am assuming since on Reward day you can eat just about anything, you can have wine on that day. Is having wine on any other day allowed?

    Thanks for your help!
    Julia

    • Team Powell - August 27, 2015

      Hi Julia: Let’s get you some answers! 1. Cow’s milk is not actually on the approved foods list, but if you do choose to use milk in your lattes, it counts as more of a flavoring and doesn’t really count as a portion of anything (protein, carb, or fat), and go with fat-free. 2. You can have wine on your reward day, but it’s not recommended on any of the other days. Welcome to carb cycling!

    • Julia - August 28, 2015

      Thank you for your response.

      Sorry, I am confused… more questions:
      1. If cow’s milk is not on the allowed food list, do I used almond or coconut Milk? and how much of it is allowed?
      2. I may have missed it in the book, but is flavoring allowed with every meal? and is flavoring different than a fat?

    • Team Powell - August 28, 2015

      Hi Julia: Yes, you can use unsweetened almond milk (coconut milk is pretty fatty, so it’s not recommended), and use as much as you need to (and remember to count those calories too). A cup of unsweetened almond milk has between 30-40 calories, depending on the manufacturer. And flavorings (a separate category from fats) are allowed at every meal if you’d like to include them, just keep track of those calories, as they can add up quickly.

  159. Meredith - August 26, 2015

    Confused about calories…. I’ve recently started carb cycling after reading Choose More, Lose More and see there are calorie differences between the low carb and high carb days. I have the low carb days under control, being that the calories consumed matches the portion sizes i should be eating. However, on high carb days the books says I should be consuming closer to 1500 calories. The question is… how am I supposed to eat 1500 calories if I shouldn’t exceed the serving sizes of palm, fist, thumb, etc….Is it OK to double my protein and carb serving size for 2 meals in order to achieve the recommended caloric intake?

    • Team Powell - August 26, 2015

      Hi Meredith: The portion sizes can be a bit tricky since everyone’s hand, fist, thumb sizes aren’t necessarily the same size. I’d try and stick to the combinations in each meal (protein, carbs, fats, veggies), but go by calorie counts instead to make sure you’re getting in all of your calories, and use the portion sizes as a general proportion/ratio reference. I hope that makes sense!

  160. Ashley - August 22, 2015

    Hi! A couple of years ago I did the turbo cycle and loved it! Since then I’ve had my 3rd baby boy and need to start this again. Is this safe for breastfeeding? I wouldn’t imagine that any adjustments need made but thought I’d better ask. Thanks!

  161. Jay - August 20, 2015

    Hello Powells!

    My wife and I are fans of the show. I have a little bit of a personal training background and am serving in the Marines. I have two quick questions: 1. Given the extreme physical activity level in the military, would you recommend a little higher of a daily caloric intake to account for the higher basal metabolic rate? 2. I know you and your hubbs are busy training clients regularly for your show, but have you considered a tour around the country to gather people and have a group exercise session to raise awareness and otherwise? I think there would be plenty of interest in the Southern California area!

    • Team Powell - August 20, 2015

      Hi Jay: Yes, if you have an extreme and intense workout schedule, then you would want to adjust your calorie intake accordingly. Good luck!

  162. Brooke - August 19, 2015

    I’ve been carb cycling for just over a week now and loving it (lost 6 lb in the first week!). Do you have a standard ratio for high carb days and low carb days? I use myfitnesspal and it’s great for tracking but i want to make sure I’m getting as low or high as I need to be. MFP is automatically set up for 50% carb, 30% fat and 20% protein. Any help as to percentages or even grams would be helpful 🙂 I’ve been trying to stay at 1200-1400 cal on LC and 1500-1700 on HC since I’m around 300lb. Thanks for your help!

    • Team Powell - August 19, 2015

      Hi Brooke: Congratulations on those 6 pounds gone – that’s awesome! In carb cycling, we really don’t count percentages or grams, just portion sizes and calories (if you’d like to). It sounds like you’re definitely on the right tracK – you got this!

  163. Haley T - August 19, 2015

    Hi Heidi! I just started the Turbo Cycle about 2.5 days ago(Monday August 17th, 2015) and I have done two low carb days and today is my high carb day. I do not feel like I am losing weight is this normal?? Also, I am planning on only doing this program for 2 weeks would that be enough time to lose 10 pounds? I weigh about 160ish right now and I am 5’10. Also for my workout so far I walked 5 Miles on Monday and Ran/Walked on Tuesday for 20 minutes. Do you prefer me to do longer workouts? I only did these things because I did not have a lot of time those days to do a longer workout, but at least I got something in. Thanks! Hope to hear from you soon!(:

    • Haley - August 20, 2015

      Hi Heidi! I just started the Turbo Cycle about 3 days ago(Monday August 17th, 2015) and I have done two low carb days and today is my high carb day. I do not feel like I am losing weight is this normal?? Also, I am planning on only doing this program for 2 weeks would that be enough time to lose 10 pounds? I weigh about 160ish right now and I am 5’10. Also for my workout so far I walked 5 Miles on Monday and Ran/Walked on Tuesday for 20 minutes. Do you prefer me to do longer workouts? I only did these things because I did not have a lot of time those days to do a longer workout, but at least I got something in. Thanks! Hope to hear from you soon!(:

    • Team Powell - August 20, 2015

      Hi Haley: It’s not common to be able to feel like you’ve lost weight after only 2.5 days on any program. Keep doing what you’re doing, makes sure you’re getting in all your exercise (both cardio and strength training), follow the nutrition side of your cycle, weigh on day 6 only, and you should be good to go. However, with a starting weight of 160, it would be very difficult to lose 10 pounds in two weeks. Each pound = 3500 calories, so to lose 10 pounds, you’d have to cut 35,000 calories in 14 days, which equals a calorie deficit of 2500 calories per day. That’s not realistic or healthy based on your current weight. You want to make sure you’re losing weight at a healthy rate so your weight loss will be long term and not adversely affect your health. You can do this!

  164. Kellie - August 19, 2015

    Awesome post- what daily total percentage of carbs are you aiming for on both low and high carb days? Low I tend to eat 20%, versus high carb days when I may be 40-50%

    • Team Powell - August 20, 2015

      Hi Kellie: In carb cycling, we don’t count percentages or grams, just portion sizes (and calories if you’d like to). This makes it so much easier!

  165. Becky Tapley - August 19, 2015

    Hello. I have started carb cycling (turbo cycle), and I am on week 2. I exercise 6 days a week also. The first week went very well and I lost 3 pounds and was feeling great!
    After my Sunday reward day, I felt awful and tired from eating cheat foods and the scale is back up 4 lbs. Is this normal? I was so excited about my progress, and I feel like Sunday was a step backwards. I would love any advice. Thanks!

    • Team Powell - August 19, 2015

      Yes, it can be normal for your weight to go up after your reward day. Make sure you’re only weighing yourself on day 6, and remember that you can eat whatever you want on your reward day – including healthy foods if you’d rather. Keep doing the Reward Days because they are a key to weight loss success. You can do this!

  166. Tiffany - August 17, 2015

    Hi Heidi!

    I am starting the Turbo cycle today, and I had a question about the reward day. I usually like my cheat day on Saturday, so would Sunday be a HC or LC day? Thank you so much for all you guys do! Love ya!

    • Team Powell - August 17, 2015

      Hi Tiffany: If you move your Reward Day to Saturday, then Sunday would be day 1 of your weekly cycle and you’d go from there. Good luck! 🙂

  167. Haley - August 17, 2015

    Hi Heidi! I know for all the meals you have to have Vegetables, but would there be a difference if you had them 3 times a day for 3 out of the 6 days and 5 times a day for 3 out of the 6 days? Sor basically Monday: 3 Times Breakfast Lunch and dinner Tuesday: All of the meals have veggies Wednesday: Breakfast Lunch and a dinner etc??

    • Team Powell - August 17, 2015

      Hi Haley: The veggies (non-root/non-starchy type) are a part of all low carb meals. If you want to skip them for high carb meals because you’re full, then that’s okay. Veggies are so nutrition packed and low in calories that they’re a key to not only weight loss, but good health as well.

  168. Amber - August 14, 2015

    I am Vegetarian and it’s telling me I should eat cottage cheese and tomatoes for every meal, us that right? Are there no other options? And I use total lean shakes from GNC, can I do that for breakfast? If not what do you suggest for breakfast foods?

    • Team Powell - August 15, 2015

      Hi Amber: There are lots of food options in Chris and Heidi’s carb cycling program. Since there are different categories of vegetarianism, it’s hard to answer your question without more information (if you’ll reply, I’ll watch for your comment and do my best to help you further). There’s an awesome graphic in this post that might better explain how to put meals together: http://heidipowell.net/4514/carb-confusion/. Your shake would count as a protein and a fat, so it would be a good option for a low carb meal. You’d simply need to add a veggie (the non-root/non-starchy type). As for breakfast, since every breakfast is a high carb meal, you’ll eat a protein + carb + veggie (if you’re still hungry). For high carb meals, you can skip the veggies if you’re full. In general, for a protein powder/shake Chris and Heidi recommend whey-based ones with between 15-20 grams of protein and less than 5 grams of carbs per serving, then you can add a carb (and veggies if you want) to make it a high carb meal, or a fat and veggies to make it a low carb meal. I hope this helps!

  169. Alyssa - August 13, 2015

    Hi I was wondering if I could substitute my morning protein for a scoop of protein powder? I am having a hard time forcing myself to eat eggs and do not really feel like eating any other protein for breakfast. Thank you!

    • Alyssa - August 13, 2015

      I also forgot to ask, am I supposed to have veggies with my snacks too? I have been doing a protein and fat only.

    • Team Powell - August 13, 2015

      Yes, you can have non-root/non-starchy veggies with every meal/snack in carb cycling!

    • Team Powell - August 13, 2015

      Yes! Just make sure that you’re also getting “whole” protein sources throughout your day.

  170. Natalie - August 10, 2015

    I purchased the original book, Choose to Lose, and I just started the Turbo Carb Cycle even though this cycle is not in the book and I am loving it!! I am interested in more recipes and snack/meal options. Do any of the other books, or upcoming book, offer this?

    • Team Powell - August 10, 2015

      Yes – there are lots of awesome recipes in Chris and Heidi’s second book, “Choose More, Lose More for Life.” Check ’em out!

  171. Jeannie - August 10, 2015

    Hi. I’ve read the book and followed the regular carb cycle. It worked but I stopped for a while. I’ve now read about the turbo plan on this site. But I don’t see anything in the book about it. Do you follow the same meal portions as for the regular plan? And what do you mean about not calorie restricted? Do you still alternate 1200/1500 according to high and low days? Thanks!

    • Team Powell - August 10, 2015

      Hi Jeannie: The Turbo Cycle (as well as 2 other cycles in addition to the Classic Cycle) is in Chris and Heidi’s 2nd book, “Choose More, Lose More for Life.” You’ll follow the same portion recommendations, and you’ll still follow the 1200 calories for low carb days and 1500 calories for high carb days recommendation. And that wording in the post (calorie restricted) can be a bit confusing, but what it means is that even though there’s an extra low carb day, your metabolism won’t crash because of this. Many low carb diets that you hear about are quite calorie restricted, where the Turbo Cycle is not. Does that make sense? Good luck!

    • Michele - August 10, 2015

      Hello,
      I work in sales and am on the road. Yes, on low carb days I can pack my lunch like salad and chicken or ground beef. But on days when its crazy what are some quick ideas…chili at Wendys? Meat is protein, beans are a protein ? Can I have chili? I tried Fat free greek yogurt plain and I can’t do it…really bad. I need some simple ideas on low carb days.

    • Team Powell - August 10, 2015

      Hi Michele: In carb cycling, beans are considered carbs, so they would be a better option on a high carb day. And yes, you can have chili, just watch the sodium and fat content. On low carb days, you can also eat low sodium deli meats as your protein source, so that might be a good idea too. Happy carb cycling!

  172. Michelle - August 7, 2015

    I know i read somewhere you can eat vegetables every meal, non starch of course. Can this be a low sodium fat free veggie soup?! With lots of greens, tomatoes, onion, herbs? Thank you!

    • Team Powell - August 7, 2015

      Yes, that would work, and as you said, look for the lowest sodium possible. 🙂

  173. Chelsea - August 7, 2015

    I was wondering if I choose to do a cheat day on a different day than Sunday, how do I go back into the cycle? For example, normal cycle: lc, lc, hc,lc,lc, hc, cheat day. I want to have my cheat day on Friday or Saturday, so what do I put after my cheat day, a high carb or a low carb?? Does that even make sense? Haha!

    Also, is a cheat day like a full on eat cake and whatever?
    Thanks for your help!

    • Team Powell - August 7, 2015

      Hi Chelsea: You can move your cheat day, and since that’s day #7, the next day would be day #1 and you’d go from there. It’s best not to rearrange the order of the days in the week. Does that make sense? And on your cheat day you can eat up to 1000 extra calories, and you can eat whatever you’d like to eat!

  174. Sarah - August 7, 2015

    Hey guys! Thanks for sharing all of this information in easy to understand segments. The only thing I am still confused on is the calorie totals. I saw where its recommended for women to have 1200 kcal on low days and 1500 kcal on high days. I do Crossfit 5 days a week and run on Saturdays. I know those kcal totals will not work for my active lifestyle. My goal in using the Turbo Cycle is to shed 5lbs in remaining postpartum weight, tone, and hopefully see abs by Christmas! =) How many kcal would you suggest for someone like me? Thank you for your help! You guys ROCK!

  175. Heidi - August 6, 2015

    Hi Team Powell –

    I am ready to start carb cycling (since I have so much to loose I am going to follow the Turbo cycle.) My question is should I just pop in on the day of the week that I am starting and go from there (ie today is Wed so start with a high carb day or should I treat today as my Monday and start as a low carb day?

    TIA!

    Have a great day!

    Cheers,
    Heidi

    • Team Powell - August 6, 2015

      Just begin on the day of the week in the schedule, and you’ll be good to go! (Do not treat today as a Monday). Happy carb cycling!

  176. Sarah - August 5, 2015

    Hi Heidi,

    I first heard about carb cycling on your IG account…I’m VERY interested in this. But my question is how to pick the right plan. I run 3x a week 5-7 miles each run. I do a full body circuit 2x a week lifting weights. I just finished running my 2nd half marathon and plan to do another in few months. My weight hasn’t budged with all the training I have been doing. I am currently breastfeeding and am 14 mos PP. I am 15 lbs away from pre baby weight. Would like to see if carb cycling will do the trick! Help! Thank you!!!!

    • Team Powell - August 5, 2015

      Hi Sarah: It sounds like you’ve got an awesome workout program. Since you’re breastfeeding, here’s another post from Heidi’s blog that outlines her breastfeeding nutrition program: http://heidipowell.net/2275/q-a-carb-cycling-while-prego/. Once you’re finished breastfeeding, or with your doctor’s okay, you might want to start with the Fit Cycle since you are so active, and you can change cycles at any time!

  177. Lisa - August 5, 2015

    Hello, Is there a link to a food list of recommended foods while carb cycling? Thanks!

    • Team Powell - August 5, 2015

      I’m so sorry, there is not. You can find the complete list of approved foods in “Choose More, Lose More for Life.” For the basics, proteins are lean meats and dairy (egg whites, cottage cheese, nonfat/low fat Greek yogurts). Carbs are fruits, whole grains and pastas, legumes, and starchy/root veggies. Veggies are all of the other veggies. Fats are nuts, nut butters, low fat/reduced fat cheeses, egg yolks, low fat dressings, avocados, olives, and oils. Hope that helps!

    • shelly - August 7, 2015

      Hello,
      I have a question regarding eating non fat greek yogurt, can I have the type with fruit in it as one of my carb’s in the morning? Or do I have to use fresh fruit ?
      Thanks

    • Team Powell - August 7, 2015

      Yes, you can eat nonfat Greek yogurt with added fruit. 🙂

    • Shelly - August 10, 2015

      Hello,
      Sorry I just want to be clear aboiut the fruit and the low fat greek yogurt. Please clarify if I can eat the low fat greek yogurt with the sugary fruit already mixed in. Or…do I have to add fresh fruit to plain fat free greek yogurt. If I can eat the pre-made small container with the fruit in the bottom can I count that as a protin and a carb?

    • Team Powell - August 10, 2015

      Hi Shelly: You can do either. If you buy the fruit-in-the-bottom yogurts, just watch the carb content (if you want it to count only as a protein portion), and depending on which type you buy, it could either be a full carb portion or part of a carb portion based on the carb content. There are so many different flavors and varieties, that there’s not one answer to this question.

  178. Abby - August 4, 2015

    On high carb days can I eat fruits at every meal or just my first meal of the day? Thx!

    • Team Powell - August 5, 2015

      Hi Abby: You can have a portion of fruit as the carb part of any high carb meal.

  179. Lindsay - August 4, 2015

    Hi!
    I am excited to start carb cycling but always struggle with protein choices. I am a long-time vegetarian and I prefer not to eat eggs. Do you have any suggestions? Thank you!

    • Team Powell - August 4, 2015

      Hi Lindsay: You can try tofu, tempeh, and TVP. Welcome to carb cycling!

  180. Dana - August 1, 2015

    Hi Team Powell, I have been using myfitnesspal and have lost 35 pounds in 90 days, I am curious to try Carb Cycling, but should i strive to stay on my calorie goal with myfitnesspal? I tend to lose better when i eat more, for example, when my goal is set at 1400 a day, i lose nothing, when i up it to 1650, i lose weight. Thanks for your input. See you in DietBet in a few days 🙂

    • Team Powell - August 2, 2015

      Chris and Heidi’s carb cycling program is formulated with the recommended daily calorie counts in mind. However, you can do what works best for you!

  181. Holly - August 1, 2015

    Help please!
    I have read the book (choose more) and am gearing up to do the turbo cycle. It says on high carb days you have a cup of carbs (fist) with each meal but in the foods list it’s broken down into 100 calorie portions. Do I go buy the cup or the 100 cal serving? Is there a way to make a gram goal for carbs? I do better with measurement and being able to reach numbers so I would like to make a carb goal for each day low and high.
    Thanks!!!

    • Team Powell - August 1, 2015

      Hi Holly: In carb cycling, we don’t count grams of anything, we count portions sizes, so I don’t have any gram info to share with you. As for your first question, you’ll want to follow the portion size recommendations. The calorie counts are for references purposes, and because some people do like to also count calories. And it’s easier to list foods within those parameters (70-100 calories, etc.) instead of having to list each food’s calorie count separately. Hope that answers your questions – good luck!

  182. Sarah - July 28, 2015

    I am about 75 pounds over weight and I do not exercise. I have zero motivation unless I have someone working out with me to help encourage me…..what are some tips to help motivate me. Also I struggle to eat healthy unless I have food choices/recipes to try. Can you give me any help with this?

    • Sarah - July 28, 2015

      I want to try to turbo cycle but unsure of where to begin. High / low….means nothing to me. I do better with a list of foods to eat/ not to eat.

    • Team Powell - July 29, 2015

      Hi Sarah: You can get Chris and Heidi’s complete approved foods list in their book, “Choose More, Lose More for Life,” and there’s an awesome graphic in this post (as well as some other useful info) that outlines how to put together every meal in carb cycling: http://heidipowell.net/4514/carb-confusion/. Welcome to carb cycling – you can do this!

    • Team Powell - July 29, 2015

      Hi Sarah (again): 😉 Check out this post to learn about Chris and Heidi’s #1 motivational tool: http://heidipowell.net/8679. Make and keep that first promise to yourself today, and you’re on your way!

  183. Lenna Hanna - July 28, 2015

    I am starting the Turbo cycle. Just completed your book…. Choose more, lose more and was wondering what snacks do I use? can you give me some examples?

    Thanks!!!

    • Team Powell - July 28, 2015

      You can choose any foods from the list beginning on page 192 in the book. There’s an awesome graphic (as well as some other helpful info) in this post that outlines how to put together every meal in carb cycling: http://heidipowell.net/4514/carb-confusion/. Good luck!

    • tim - July 28, 2015

      If overweight, should you figure your numbers based off of your current weight, or lean body mass?

    • Team Powell - July 28, 2015

      Hi Tim: As far as calories are concerned, men eat 1500 calories on low carb days and 2000 calories on high carb days in carb cycling. And there’s an awesome graphic in this post (as well as some other helpful info) that outlines how to put together every meal in carb cycling – both low and high carb, so follow the portion size guides for each meal, and you’re good to go!

  184. Abby - July 27, 2015

    Hi, I have a question. Currently I take a shake that has 20g of protien and 5g of carbs. Can I drink this as a snack on my low carb days? Thx!

    • Team Powell - July 28, 2015

      Hi Abby: This shake could actually be the protein portion of any meal – both low and high carb.

  185. Haley T - July 26, 2015

    Hi Heidi! I finally got the book, but I still have a couple questions! 1. How many pounds do you expect to lose on the Turbo Cycle for that full month and 2. Do you need to add Veggies for your snack meals to or just for the core meals (Breakfast, Lunch, and Dinner)?

    • Team Powell - July 26, 2015

      Let’s get you some answers to your questions: 1. Your rate of weight loss depends on your starting weight (the more pounds you have to lose usually results in a faster rate of weight loss), your bone and muscle structure, and how well you stick to the program. And remember, sometimes it takes our bodies a bit of time to adjust to a new way of doing things, so be patient, and you’ll see results. 2. Yes, add veggies to all 5 meals. On high carb meals you can skip them if you’re full. Good luck!

  186. Jessica - July 25, 2015

    I was reading responses to other questions and noticed you said in a question about shakes for breakfast that every breakfast has carbs even low carb days. Sooo my question is could I use my AdvoCare meal replacement shakes for breakfast everyday, even on the turbo cycle?

    • Team Powell - July 25, 2015

      From looking at an AdvoCare shake label (not sure if it’s the one you drink or not), this would be the protein and carb portions of a high carb meal. And yes, no matter which cycle you’re following, every breakfast is a high carb breakfast (protein+carb+non-root/non-starchy veggies).

  187. Alilou - July 21, 2015

    Heya powell pack from across the pond 🙂 quick question for you heidi if you dont mind re carb cycling… I’ve got just about a stone to loose and need to, erm… Tighten up certain loose bits!! Ha. I am vegetarian and dont eat seafood. I al also shift worker (7-17 days, 15-01 lates and 22-07 nights). I really want to give turbo carb cycling a try however is it suitable for vegetarians and adaptable for shift workers before i invest? Many thanks and hope to meet you in the uk sometime 🙂 keep on keeping on, the support you give people is phenomenal. Xx

    • Team Powell - July 22, 2015

      Yes, there are some vegan options in carb cycling (all cycles eat the same foods, they just follow a different arrangement of low and high carb days), and the eating plan can be adapted to shift workers. You’ll need to be a bit more “creative” since you do work some crazy hours, but it can be done! Happy carb cycling!

  188. Jessica - July 21, 2015

    I just wanted to take a second to thank you for putting all this info on a website for FREE! You and the hubby could easily just make this info available in your books for purchase. I watch you guys and have wondered what these guys and gals are using for their nutrition guide so I am watching Pearls right now and thought to myself, I am going to look up their plans and just see what’s available online and how much the books are. And here you are with all the basic info for free and no hook with a hard push to buy a book or subscribe to a plan. I really appreciate that. I am looking forward to starting this and having as much success as Pearls. Thanks again!

  189. Rhonda - July 19, 2015

    Hello 🙂

    I’m aware that the Powell’s train using the carb cycling technique and I have a copy of the “Choose More, Lose More for Life” book but I don’t understand how to use carb cycling myself. Help please. I’m interested in Turbo Cycling.

    Thanks+

    • Team Powell - July 20, 2015

      Hi Rhonda: The first step in carb cycling is to choose a cycle, which you’ve done. For nutrition, follow the weekly outline of high and low carb days – today would be a low carb day. Check out the graphic in this post (there’s some other awesome info too), and it will be a quick reference on how to put together low and high carb meals. There’s also an approved foods list that begins on page 192. For each low carb meal, choose a protein, healthy fat, and veggie (the non-root/non-starchy type). For each high carb meal, choose a protein and carb, and you can have a veggie (the non-root/non-starchy type) too if you’re still hungry. We go by portion sizes, so that makes it even easier. You can also count calories if you’d like to, and on low carb days you’ll eat 1200 calories, and on high carb days you’ll eat 1500 calories. You’ll eat your first meal within 30 minutes of waking up, and then you’ll eat every 3 hours for a total of 5 meals a day. For exercise, you’ll do your 9-Minute Mission (strength training) first thing in the morning Monday-Friday, followed by up to 60 minutes of Shredders (cardio) sometime during the day. You’ll have a Reward Day every Sunday, where you can eat any foods you like for a total of up to 2500 for the day (1,000 extra calories), and you’ll do a Slinghot Week every 4th week, which is a whole week of high carb days. You’ll weight yourself every Saturday. Hope that helps – you can do this!

  190. Stacey - July 15, 2015

    Hey Heidi you’re such an inspiration to me… I was walking 20 miles a week on treadmill at gym and stationary bike 20 miles a week and doing low carb meals and not seeing results… What should I do?

  191. Sarah - July 15, 2015

    Hey guys! Love your show and your approach towards health and fitness. I have about 23lbs to lose until my potential goal weight. Maybe 33, just depends on how I feel and how my muscle mass compares.

    So for a caloric intake of 1200-1500 daily, what is considered high carb, and what’s considered low carb? Thanks!

    P.S. I’ll be in Colorado in August and can’t wait to get a pic in front of the Anschutz Health & Wellness Center!

    • Team Powell - July 15, 2015

      You’ll consume 1200 calories on low carb days and 1500 calories on high carb days. Good luck!

  192. Caitlin - July 15, 2015

    I am in desperate need of help! I am beyond frustrated with the lack of weight loss I am having and I am busting my butt! My wedding is in 3.5 months and my dress does not fit. I have been trying to lose weight for 6 months and I keep gaining and losing the same 10 lbs. I’m following the weight watchers plan because it has worked for me in the past (i lost 65 lbs after my sons birth) but I don’t think it’s working for me now. I’m hoping the carb cycling turbo will work- just found this today after watching the show this week and i’m just in desperate need of seeing some results to keep me motivated. I haven’t quit- i just need something that;s really going to work for me.

    • Team Powell - July 15, 2015

      Hi Caitlin: Congrats on your upcoming wedding – that’s so exciting! Yes – give the turbo cycle a try. You can do this!

    • Kathi - July 15, 2015

      checkout FITTEAMGlobal.com and also the Facebook page. Email me if you are interested. I have lost 23.8 lbs in 13 weeks. It’s not a miracle it takes work like anything but a great program. I’m an x-weight watcher point calculator and honestly I’ve never had so much success as I have with Fit.

  193. Andrew - July 14, 2015

    I just read “Choose more lose more for life” and I’m really excited to start carb cycling! I would rather focus on meal prepping lunch and dinners and just wanted to do a shake for breakfast. I use shakeology currently. Would that be considered a low or high carb breakfast or could I drink it everyday ? It has 17 g of carbs. Thanks!

    • Team Powell - July 14, 2015

      Your Shakeology drink would count as both the protein and carb part of any high carb meal, including breakfast since every breakfast in carb cycling is a high carb meal. You could also add some veggies (the non-root/non-starchy type). Happy carb cycling!

  194. Brittany - July 11, 2015

    Question pertaining the books. I want to get one but should I get the first one then move on to the second? Choose to lose or the latest Choose more lose more?

    Thanks Ya’ll

    • Team Powell - July 11, 2015

      Get “Choose More, Lose More for Life.” It’s an update from “Choose to Lose.” Enjoy!

  195. Emily Jones - July 9, 2015

    Hello. I have a question- I am a vegan (also allergic to almond,corn and gluten free) and would like to try this carb cycling. I would like to lean out a bit, loose a little fat. I am 5’3, 120 pounds and work out 6 days a week primarily weight lifting, 2 days cardio. I have not been seeing the definition I would like and feel something needs to be changed. What I see is I need to loose some fat in order to see more muscle definition. I am having a hard time figuring out how I would be able to do this turbo carb cycling and sub the meat for other low carb protein such as tofu..but tofu for both lunch and dinner seems excessive. What do you think about this meal plan for low carb days: Breakfast: Oatmeal with berries and banana // Snack: Vega protein shake with spinach // Lunch: Large salad (cucumber,carrots,tomato, lettuce) with garbanzo beans? (this is the meal I struggle with keeping low carb) // Snack #2 Walnuts // Dinner: Veggies with tofu ….. I am trying to figure out how to eat vegan, low carb and stay within 1,200 cal on low carb days. Thank you SO much for taking the time to look at my comment. Love!

    • Team Powell - July 10, 2015

      Hi Emily: It sounds like you’re on the right track. For breakfast, you need to add a protein, and watch those carbs – you only have one portion for breakfast. You can add veggies here too. For your first snack, you need to add a fat. For your snack #2, you need to add a protein and veggies. For lunch, garbanzo beans are a carb, so you need to find a protein to add to this meal instead, and you need to add a fat. For dinner, you need to add a fat. There’s an awesome graphic in this post (as well as some other helpful info) that outlines how to put together every carb cycling meal: http://heidipowell.net/4514. Hope all this helps – you can do this!

  196. Cyntia - July 1, 2015

    Hello TeamPowell!

    Ive started the turbo cycle just 2 days ago and its going great, but I have an important question: I work out very hard (crossfit, interval training) everyday about 1h after I eat the afternoon snack, so I am a bit worried about my performance on the low carb days, besides, I was used to take a scoop of whey protein right after my exercise session.
    To lose fat, should I ajust a little my pre and post trainning, or I would burn more if I continue eating protein+fat 1h before and having dinner one hour later? Cause I saw your suggestions to people who work out to go with the fit cycle, but I really dont wanna miss the advantages of the turbo cycle, so could I maybe have one high carb snack only before the gym without jeopardizing my results?

    My weight is 123 pounds, 5,35 ft tall and 24% of body fat.

    Hope you can help me!
    Love from Brazil xxxx

  197. Meg - July 1, 2015

    Hi Heidi & Chris! HELP!

    First off, love you guys! Secondly. I am really stuck here and am desperate for your advice. I have been following the Paleo diet since the end of April and have successfully lost 18 lbs…until June. Today is July 1st and I weigh EXACTLY what I weighed on June 1st. I have been eating super clean (with carbs only coming from fruits, veggies and sweet potatoes), working out 4-5x a week and the scale has not moved this month! I know I have lost inches because I take progress pictures but I am still 50 lbs overweight, so I have plenty of lbs to drop for that scale to move down. After doing more reading, I want to incorporate carb cycling to break through this frustrating plateau. My only concern is, once I introduce these carbs, am I going to gain the weight right back? What is the best and most effective method for introducing my body to carb cycling. And for someone like me who still has 50 lbs to go, I am a 29 y/o 5’4 female. Any advice would be welcomed and GREATLY appreciated. I really want to reach my goals. I think I like this turbo idea because it’s closest to what I’ve been doing, but I need some real advice!

    • Team Powell - July 1, 2015

      Hi Meg: I answered your email, 😉 but here is the response again: Congrats on those 18 pounds gone – that’s awesome! Carb cycling and the Paleo diet do have some similarities. I’d start carb cycling, with the understanding that it can take our bodies a bit of time to adjust to a new way of doing things. You might (“might” being the key word here) gain a bit of weight initially, but that should be temporary. Good luck – you got this!

  198. Gracie - June 21, 2015

    Hi!
    I have a question~how high is high carb and how low is low? I’m about 5’4″ and 125 lbs with 25% body fat but I really want to lose body fat and continue to put on lean muscle. Would a high carb be like 125 g? And a low like 60? Or would low be more like 30 and high be like 80?
    Thanks!

  199. Carla - June 20, 2015

    I am just finishing up week 1 of the Turbo cycle… So far this week was great. But, I am a bit concerned with my calories. I use myfitnesspal to keep me on track at around the 1200 calorie mark. I did not think I would be able to eat that few of calories but was wrong, which is great. But, my concern is some of the days that I workout. I wear a heart rate monitor to track my heart rate and calorie burn, which I have done for years. I run, cross train, and do yoga. Wednesday of this week, the high carb 1300 calorie day, I burned a little over 800 calories with my workouts. If I am reading this correctly, I should not be eating back the calories I burned. That leaves me with only 500 calories for the day. Naturally Thursday I was hungry even eating on plan. I generally work out hard like last Wednesday (500 calories+) only 2-3 days a week, so I did not think fit cycle would be right for me. I have about 15 pounds to loose but I am worried about my calories on hard workout days. Is it that bad to eat back some of the calories? Not all of them but some naturally in the guidelines of the low or high carb day?

    • Team Powell - June 20, 2015

      You will do just fine following the calories recommendations in carb cycling. All those burned calories add to your calorie deficit, which leads to lost pounds. And remember, on high carb days, you’ll eat 1500 calories, not 1300 calories. Good luck!

  200. Anonymous - June 20, 2015

    My mom and I are on the second week of our turbo cycle. We have followed it without cheating the whole time. The first week she lost 6 pounds and I lost 5. This week she lost 1 pound and I didn’t lose anything. Is this normal? We workout about 5 days a week and I know Chris says we will gain muscle. But I was shocked after just 2 weeks we would hit a plateau?

    Oh, also! The vemma app gives a list of what we can eat from fast food places. We saw that diet lemonade from Chickfila is fine. Can we drink that any time or is there a limit? We haven’t gone overboard with it because we weren’t sure.
    Thanks!

    • Team Powell - June 20, 2015

      Yes, your rate of weight loss can fluctuate a bit as your bodies adjust to a new way of doing things. Keep following your plan, and you will be fine. And don’t forget the reward days and to do your slingshot week every 4th week. And yes, Chick-fil-A’s diet lemonade is approved, but as with everything else, watch those calories. They can add up quickly! You both can totally do this!

  201. Carolyn - June 14, 2015

    hi! I’ve been researching carb cycling for a while now and I think your site can help me out the most, but… when you say “heres what a turbo cycle week looks like” I’m unable to see the days below, there is a link and it leads me to a page that says 404 not found, if you could PLEASE let me know what those days look like, i would be so grateful

    • Team Powell - June 14, 2015

      Thank you for bringing this to our attention – the missing information has been added, so you should be good to go. Happy Turbo Cycling!

  202. Dawna - June 14, 2015

    Is pumpkin puree considered a non-starchy vegetable?

    • Team Powell - June 14, 2015

      Hi Dawna: Yes, pumpkin is considered a non-starchy vegetable in carb cycling, so you could eat it as the veggie portion of any carb cycling meal.

  203. sarah - June 13, 2015

    I am excited to start the turbo cycle program! Question: I have read that after a workout, particularly a hiit or strength training workout, you need to eat carbs to replace glycogen. Is this true and if so, what would you eat after a workout on a low-carb day?

    • Team Powell - June 14, 2015

      You can eat veggies (the non-root/non-starchy type) as a part of any carb cycling meal, and since veggies are carbs, they would qualify as an after-workout carb. If you’re working out first thing in the morning, every breakfast is a high carb meal, no matter if it’s a low or high carb day, so you could eat the carb portion of that meal after your workout if you want. Here’s a post that might help: http://heidipowell.net/9194/qa-with-the-powells-to-eat-or-not-to-eat/. Happy Turbo Cycling!

    • Caitlin - June 14, 2015

      I did carb cycling in the past and loved it. However back then I didn’t really drink soda but now I have almost a gross addiction to it. I was wondering if you can drink seltzer water doing the carb cycling.

    • Team Powell - June 14, 2015

      Hi Caitlin: Sparkling water is an approved beverage in carb cycling. Good luck – you can do this!

  204. Chanah - June 8, 2015

    I started carb cycling doing the turbo cycle. I have a couple questions i can’t find in the book!

    1. Can peanut butter be counted as our portion on protein?

    2. What proteins are there aside from meats, cottage cheese, & Greek yogurt? I don’t like the cheese and yogurt and the only meat i typically like is chicken and fish.

    3. The LC days say besides the first meal, to eat a protein + fat, so does that mean no carbs are allowed at all in those meals?
    Thank you!

    • Team Powell - June 8, 2015

      Great questions! 1. Peanut butter is a fat. 2. As far as proteins, meats(beef, poultry, pork, and seafood), dairy products, and some vegan options are on the list. 3. Yes, after your high carb breakfast, the other 4 meals will be made up of a portion each of protein, fat, and veggies (the non-root/non-starchy type). While veggies are technically carbs, these types can be eaten with any carb cycling meal. Hope that helps!

  205. Jenny - June 7, 2015

    Hi! I’m super excited to start carb cycling, as I have been trying to lose the same 8 lbs for the past year. Ugh. I do have a question though
    … The “Choose More , Lose More for Life” book indicates I should eat breakfast within 30 mins of waking… But on Tuesday and Thursday’s I train with a trainer at 5 am (so I’m up at 4:15am), and then go a full day. Should I eat my 1st meal when I return, or before training?

    If I eat my first meal when I return (6am, I know: not 30 mins from waking, but I’m not sure I should eat the full meal before training,) then eating 5 meals would bring me to 6pm for dinner. I don’t go to bed until after 10.

    My trainer has indicated I should have a protein shake (with a time released protein an hour before sleeping.) 2ns question… The protein shake would bring me to 6 meals… Is this ok?

    Thank you for all your help!

  206. Cicero - June 3, 2015

    Hi there,

    I was reading this post and when clicking on the link to what a “turbo Week” would look like the link is broken. My wife and I have Chris’ book, but have not had the chance to read it yet, so I was hoping to get an idea what to expect.

    We are both between 150-200 pounds overweight and are needing as much guidance as we can get…so looking forward to learning as much as we can to insure that it’s done correctly. I also want t his to be a lifestyle change!

    Thanks for all that you and Chris do…you are both such an inspiring couple!

    Cicero

    • Team Powell - June 3, 2015

      Thank you for letting us know about the broken link – we’ll get it fixed! Happy carb cycling – you both can do this!

    • Team Powell - June 3, 2015

      And here’s the turbo cycle weekly schedule: Monday – low carb day, Tuesday – low carb day, Wednesday – high carb day, Thursday – low carb day, Friday – low carb day, Saturday – high carb day, Sunday – reward day. Hope that helps!

  207. Lisa - May 27, 2015

    I am a 6’0″ tall woman. From what I remember, the Chris Powell carb cycling books say that women should be eating 1200-1500 calories per day and men should be eating 1500-1800. However, it has the average female at 5’4″ and the average man at 5’8″. What is an appropriate calorie range on high and low carb days for a woman of my size?

    • Team Powell - May 27, 2015

      You’ll still want to stick to the 1200 calories on low carb days and 1500 calories on high carb days. Happy carb cycling!

    • Shannon - June 29, 2015

      So glad this question was asked, as I am 5’10”. Thank you for addressing this, Heidi! 🙂

  208. Sarah - May 11, 2015

    This is beyond amazing! I’m getting married in August and recently went dress shopping. They tried to tell me I needed to buy a size 8 in the dress because they thought a 6 would be too tight, but I knew my dedication to being in shape for the wedding.

    I’ve been working out religiously and following the turbo cycle and after 5 weeks I just got my dress and tried it on. As I nervously zipped it up I was ecstatic to find that not only was the 6 not too small, but it needs taken in…a LOT! And there are still 2 months until my fitting!

    I have no idea pound wise where I am (scales just discourage me) but I’ve dropped a ton of weight following this. And when you start experimenting with lower carb foods you can really find some awesome things to eat – I can now make grilled chicken about 50 different ways 😉 I would encourage everyone to do this if they’re trying to lose weight quick. Combined with an ambitious work out schedule as well obviously. Thank you for educating the world about this!

    • Team Powell - May 11, 2015

      Congratulations on your upcoming wedding and on dropping all those pounds! That’s so exciting!

    • Julie - May 31, 2015

      Do you know how many grams of carbs you were having on the low days and then how many on the high days?

  209. Fiona - April 26, 2015

    On high carb days, are you allowed healthy fats to cook with or drizzle over salad (1 tbsp.)? or should you avoid fats all together?

    • Team Powell - April 26, 2015

      On high carb days, you can use butter spray or cooking spray, and for dressings, you can use up to 2 TBSP of fat free/low fat kinds. Otherwise, you’ll avoid fats for high carb meals.

  210. Marian - April 24, 2015

    Hi Heidi,
    I started the carb cycling turbo cycle diet but I work out really intensely. I am currently doing a hybrid of turbofire and chalene extreme and at the end of my workout I burn at least 1100 calories per day 6 times a week. My question is, should I eat more because I am burning so many calories (after 2 hours of my workout my HR watch says I burned 2000+ calories)? And if so how much more should I eat? Right now I am eating about 1300-1600 calories a day. This is my usual calorie intake not only because I diet but because I just don’t eat that much all day (occasionally I add calories from chocolate 🙂 but i never eat 2000 calories a day) Thanks for your response!!

    -Marian

    • Team Powell - April 24, 2015

      The 1200 calories on low carb days and 1500 calories on high carb days recommendation should work for you, but if you’re concerned, you might try the Fit Cycle and/or discuss this with your healthcare team. It also depends on your weight. You can do this!

  211. Amanda - April 22, 2015

    I purchased “Choose More, Lose More for Life” and began the Turbo Cycle on Monday. So far so good! I do have a couple of questions I’m hoping Team Powell may be able to answer:

    1. The book lists carrots as a carb. Is that just cooked carrots or can I only have raw carrots on a high carb day?

    2. Jicama, is that considered a high carb veggie since it’s a root vegetable?

    3. Is pumpkin considered a carb?

    4. If I’m eating high carb veggies, is that the carb for that meal or may I have it in addition to the carb?

    5. How many carbs can a protein shake have? The Vega one I was looking at 5 carbs/serving.

    Thanks!
    Amanda

    • Team Powell - April 22, 2015

      Here you go: 1. As with anything, carb cycling is constantly getting better! Carrots have been moved to the “Veggies” category, so you can eat them for low and high carb meals. 2. Jicama is a high carb option. 3. Pumpkin is considered a veggie. 4. High carb veggies count as the carb portion of a high carb meal. 5. For protein shakes, Heidi and Chris recommend between 15-20 grams of protein and less than 5 grams of carbs per serving. They love their Vemma Powell Perfect Protein Shakes!

  212. Christy Adair - April 6, 2015

    I’m SO excited to start carb cycling! I see that no matter what breakfast needs to be protein plus carbs, but what about the rest of the meals? I need nutrition 101 – how many servings of proteins, carbs, veggies & fats should I aim for in a typical low carb AND high carb day? I’ve downloaded the smart foods guide, and I’m ready to start making my meal plans!

  213. clarke - April 2, 2015

    Hey,

    Im on week 2 of the turbo cycle, but its my birthday on 22nd April which is a Weds. How would you suggest changing the cycle so that I can use that Weds as my reward day instead of Sunday?

    Thanks!!

    • Team Powell - April 2, 2015

      For that week, make your birthday your reward day, and follow the cycle as outlined except for that day. Happy early birthday!

  214. Marie - March 30, 2015

    Hi,

    Would quest bars be a good meal option for low or high carb days?

    Thanks!

    • Team Powell - March 30, 2015

      Hi Marie! Here’s some great info about protein bars from Heidi and Chris: Protein bars can be a healthy option for both low and high carb meals, especially when you need a quick source of healthy nutrition. For low carb meals, Chris and Heidi prefer Quest and Kind + Protein bars. They have some carbs on the label, but since most of these carbs are dietary fiber, they are actually what we call “non-impact carbs,” and these carbs don’t count. They also have a good amount of protein and fat—perfect for low carb meals! For high carb meals, they recommend Think Thin and Cliff Builder, even though they do have some fat content. The key to knowing which bar is best for which type of meal is to look at both the carb and fat content. If more calories come from fat than carbs, then that bar is a good option for a low carb meal. If the reverse is true, then that bar is a good option for a high carb meal. Chris and Heidi do recommend consuming only one protein bar a day, since it is best to eat whole foods whenever possible.

  215. Lexi - March 29, 2015

    Hi Powell Team,

    I’ve got 2 questions, I’m hoping you can help me with!

    First, with reward days, are you allowed to eat 2200 cals of what foods you like or is it supposed to be 5 healthy meals and just use the extra 1000 allowance to eat whatever we want?

    Secondly to make sure I’m eating 1200 cals a day on LC etc, I have to count calories, and it would be really helpful if someone can put together a rough estimate for Protein, fats, carbs allowance calories because otherwise its impossible to know if we are hitting the required daily calorie intake for each day? I see you’ve referred everyone to the hand sizes, but that really doesn’t help to know if I’m eating enough calories. My hands are really small and when I use them to measure food my rough calorie intake stands at 800 cals for low carb days.. which is quite far short of the 1200.

    Any help would be great!

    Many thanks!

    • Team Powell - March 29, 2015

      Hi Lexi: 1) On reward days, you can eat whatever you want up to 1,000 extra calories. 2) There’s an approved foods list in “Choose More, Lose More for Life” that is broken down into serving sizes and calories for all foods in all areas. Hopefully that will help! Happy carb cycling!

    • Lexi - March 30, 2015

      Thankyou!

  216. janie - March 27, 2015

    My morning routine consists of getting up at 4:30 am, 30-45 min bike ride and then strength training. After that I shower and get ready for work so it is typically 6:00 or 6:30 before i eat breakfast. I dont like to eat before I work out. Any suggestions?

  217. Jeanette - February 21, 2015

    How many or max carbs should you strive for on a low carb day eating vegan?

    • Team Powell - February 21, 2015

      In carb cycling, we don’t count grams of anything, we count portion sizes. You can learn more about this and how to put together every meal in carb cycling in an awesome graphic in this post: http://heidipowell.net/4514/carb-confusion/. This post has lots of other helpful carb-related info too. Happy carb cycling!

  218. cris - February 17, 2015

    Hi!
    First, thank you for creating this site, your patience with questions, your quick response, and honest insight. You and your hubs truly want to/do make a difference with allowing people to create a healthier, better image of themselves. (However, for me, I’m not sure there will ever be a “better image”..at least not one that lives in my brain. 🙂 )
    Like many of your followers stated above, I eat super clean, strike a balance with intense cardio+weights 3-4x a week plus, what I affectionately call cardi-yoga ,2x a week for the stretch. If you ask my BMI and Dr. I’m at a healthy weight, but I just want to feel oh so confident in a suit…..like a VS model 🙂 and see a number that is 10 lbs less than what the scale currently shows. Currently I’m at a plateau which isn’t good for my mental state (see above) not to mention the fact I’m headed for a sunny vaca in a few weeks and that bikini image is burnt into my mind. So, I’m in with the carb cycling program; thinking turbo given my time frame. Similar to your followers, I’m better with the menu spelled out (I’m thinking there is a $ making idea here; cue pleading for at least 2 days of meals), but I’m also diligent/crazy enough to eat the same sample foods as you’ve outlined in your prior response to reach my goal (I mean, it’s only 30 days). 🙂 My glitch is this, I’m a vegetarian. What proteins to you recommend? One can only eat so many eggs (unless you’re Cool Hand Luke; I’m showing my age with that comment).
    Much appreciated,
    C

    • Team Powell - February 17, 2015

      Welcome to carb cycling – it’s awesome! For protein vegetarian options, try nonfat plain or lowfat Greek yogurts, cottage cheese, tempeh, TVP, and tofu. Hope this helps – you can totally do this! 🙂

  219. Joanna G - February 10, 2015

    I drink Shakeology daily how do i count it on my low carb and high carb days? I usually drink it for breakfast or a snack everyday.

    • Team Powell - February 10, 2015

      Shakeology shakes would count as the protein and carb part of a high carb meal. 🙂

  220. Andrea - February 4, 2015

    I have just finished the book & plan to start the turbo plan Sunday. A couple questions: I am breastfeeding a 10 month old, should I make any modifications? Also, when do you work in the Shape/Endurance/Size Shapers since you do 2 low carb days in a row…? Thank you. Andrea

    • Team Powell - February 4, 2015

      Great questions! Here’s a post that outlines Heidi’s nutrition program while breastfeeding as it relates to carb cycling: http://heidipowell.net/2275/q-a-carb-cycling-while-prego/. And you’ll do both 9-Minute Missions and Shredders Monday-Friday. There are some charts in the back of the book that outline what you’ll need to do every day. It’s an awesome program!

  221. Liane - February 3, 2015

    Hi! I’m excited to be starting the turbo plan but have a question. I work 3 night shifts a week, 7p-7a and am wondering which meal I should count as the first meal, the one with the serving of carbs. On my days off it’s my morning meal when I wake up but when I work, is it better to make it the meal when I first wake up around 4 or 5pm or should I keep it in the morning even though, if I worked, then I’m about to go to bed? Hope this makes sense and you can help me.
    Thanks!

    • Team Powell - February 3, 2015

      Great question! I’d consider that first meal/high carb meal of the day to be whenever you start your “day,” or the period of time when you’ll be up the longest. Happy carb cycling!

    • Jodi - May 13, 2015

      Are you a healthcare worker? As a nurse I often have a hard time finding the time to eat/drink anything let alone a meal every three hours.

  222. Mara - February 2, 2015

    Hello, I recently started carb cycling and love the program so far, usually on my low carb days I have quest bar with some natural peanut butter on top as snack and my question is is it ok to have quest bar on low carb days since it has around 20g of protein?

    • Team Powell - February 2, 2015

      A quest bar can be a great low carb meal/snack replacement since it has both protein and fat. Add a veggie, and you’ve got a perfect low carb meal/snack!

  223. Vicki - January 15, 2015

    I just read Chris’s book and am excited to get started with carb cycling. I like that the exercise schedule is so simple, but I have diastasis recti from my twin pregnancy and have been told not to do sit ups or push ups. Are there any other substitute exercises that you recommend for my Shaper days?

  224. Desiree - January 4, 2015

    I’m starting turbo tomorrow and I’m confident in which meals I need to eat on high and low carb days but not sure how to go about snacks on either day. I formerly did Atkins and I think maybe it’s clouding my judgement on how I should go about carbs with this. For low carb days could I have approved fruit or cooked veggies for a snack despite their carb count? Also I have a protein shake but the serving calls for one scoop at 20g of carbs which sounds very high but has 20g of protein. Definitely could use some guidance so I can start on the right foot tomorrow.:-)

    • Team Powell - January 5, 2015

      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: http://heidipowell.net/4514/carb-confusion/. And remember that fruits and root/starchy veggies are all considered carbs, so you’ll only want to eat those for high carb meals. As far as protein powder, Chris and Heidi recommend powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. You could probably count your protein powder as an entire high carb meal (the protein and carb parts), and you could add a portion of veggies (the non-root/non-starchy type) as well. Happy carb cycling!

  225. amy isley - November 21, 2014

    I am interested in doing the turbo cycle. Any suggestions for someone who works night shift. I don’t know what to eat or when to eat it. I work 3 days a week from 7pm – 7am, and the other days I sleep and follow a normal schedule. I do flip back and forth in sleep schedule often. My weight just keeps going up:(

    thanks.

    • Team Powell - November 21, 2014

      As far as what to eat, there’s an awesome graphic (as well as some other great info) that can help: http://heidipowell.net/4514/carb-confusion/. With your crazy schedule, eat every 3 hours as best as you can, and make sure you’re eating the 1200 calories/day for low carb days and 1500 calories/day for high carb days. You’ll have to be a bit creative, but it can be done. Happy carb cycling!

  226. Mike - November 19, 2014

    inkbow Chris says don’t count carbs, but for someone like me, who does better with numbers, it would be nice to know about how many carbs to set as an average for high and low carb days and protein too.

  227. Rachel Cowie - November 14, 2014

    I wake up at 6am and leave the house at 6:30am to get to the gym for 7 when it opens, when should I be having my breakfast as Im having a protein shake for ease of time etc.

  228. Jennifer - November 11, 2014

    I have been doing for 2 weeks and keep going up and down on scales. Not consistently losing. I eat eggs and oatmeal for breakfast, salad with ham for lunch, yogurt and nuts for my snacks, and a meat and veg for dinner. Staying at 1200 cal a day.. MFP logs me under 100 carbs a day. Any ideas what I might be doing wrong.

    • Team Powell - November 11, 2014

      You need to make sure you’re eating 1200 calories on low carb days and 1500 calories on high carb days, and that you’re following the portion sizes as outlined in the program. There’s an awesome graphic in this post (as well as some other great info) that might help: http://heidipowell.net/4514/carb-confusion/. And make sure you’re only weighing yourself once a week on the morning of day 6. Hope that helps!

  229. Mandy - October 23, 2014

    I am looking to start the turbo cycling but what would really help is to have a book of recipes/menus that would go the program. (“Carb cycling for dummies”) kind of book. lol I’m the type that if given a proper example of what to eat for the next 4 weeks, then i could catch on better of what i need to eat and make up my own meals around it. Is there anything out there like that?

    • Team Powell - October 24, 2014

      There are a lot of recipes in both books (“Choose to Lose” and “Choose More, Lose More for Life”). And there’s an awesome graphic (as well as some other great info) in this post that outlines how to put together every carb cycling meal: http://heidipowell.net/4514/carb-confusion/. You simply choose a protein, healthy fat, and veggie (the non-root/non-starchy type) for every low carb meal, and a protein, carb, and veggie for every high carb meal. There are lists of approved foods in both books, and you can get a free copy at http://www.chrispowell.com. Enter your email address in “Join the Transformation,” hit “Join,” and the next screen will have the link to download the list. Happy Turbo Cycling!

    • Shel - November 8, 2014

      I’m running into the same thing. I’d like a specific meal plan the first two weeks or so before I go off and start putting together meals on my own. I bought the second book. I don’t like the format – the way the exercise is right in the middle of the chapters about food. I’m not totally clear how to fit the recipes into the meal plan.

    • Team Powell - November 8, 2014

      We don’t have specific meal plans available; however, the recipes in the first book are broken down into low and high carb, and the recipes in the second book have suggestions on how to make each a low or high carb meal. You can also used the approved foods list to put together your meals. Here are some ideas for both low and high carb meals (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 and your schedule.

  230. Tracie - October 23, 2014

    Hi I have been following the turbo carb program for 3 weeks now. I have been following the food program but not much for exercising. had 2 hand surgeries one currently in a cast and scheduled for foot surgery which will leave me in a foot cast for 3 months. Any suggestions what I can do to get the weight off have only lost a couple of lbs. Reading a question above I did realize that I was using the shakeology drinks for the 2 snacks each day both on LC & HC days. I will adjust accordingly to include for one meal on HC days. I am 5’1″ 166 lbs and my metabolisim is so messed up I have had little success on many programs including other carb cycling programs and back then I was exercising at least 4-6 days a week.

    • Team Powell - October 23, 2014

      Hi Tracie: It would be best to discuss the exercise part of Chris and Heidi’s carb cycling program with your healthcare team so they can help you make any necessary modifications while you’re healing. And I hope you heal quickly!

  231. Laura - October 21, 2014

    Do you have sample menus? I have read the book but I am the type that needs it spelled out. As in : breakfast: 1 egg, 1 p toast. Lunch: tuna salad, carrots. Etc.
    I want to try carb cycling but I find it overwhelming! 🙂

    • Team Powell - October 21, 2014

      We don’t have sample menus, but here are some ideas for both a low and high carb day (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. And there’s a great graphic in this post (as well as some other awesome info) that outlines how to put together each meal in carb cycling: http://heidipowell.net/4514/carb-confusion/.

      I hope this clears things up, and please let me know if I can be of further assistance.

  232. Kelsey - October 20, 2014

    How many carbs determine a high or low carb day?

  233. Rene - October 20, 2014

    I have a question about cheat meals. On the turbo cycle can you do your cheat meals on the 2 high carb days for lunch instead of all the meals on just that Sunday????

    • Team Powell - October 20, 2014

      Great question! No, on the Turbo Cycle you have your Reward Day on Sundays.

  234. Ap - October 19, 2014

    I will be 30 in 4 short months. I have always been a “picky eater” and just learned it’s really called texture aversion. If it’s not crispy or crunchy I won’t eat it. I have a few (like 3 or 4) that I will eat that don’t crunch but the list of what I will eat is easier to write than what I won’t. I married a very fit healthy and active man. Since our wedding 2 years ago he’s continued to be healthy and my weight just keeps going up. I Want to take control of my life and my health. I want to be healthy and fit for a life time. I’d like to actually take pictures on my 30th birthday and be proud of the woman who is there. How can I do this carb cycling if most of the meals are of things I will not eat? I will not choke it down. I will give up and I don’t want to have this be another failure. Help!!! I’ve been to a few doctors and nutritionalists with no help from any of them. I really need some guidance.

    • Team Powell - October 20, 2014

      That’s a tough one. A really tough one, since most protein sources are not crunchy or crispy, and you eat a protein with every carb cycle meal. You should be okay where the fats, carbs, and veggies are concerned, so if you can find some proteins you can eat, you should be good to go. Good luck! 🙂

    • Chalsie - November 19, 2014

      Have you thought about adding a few protein shakes to make sure you are getting the total amount of protein in that you need per day? Do you have an issue with the texture of jerky? You could always take your protein sources and make lower sodium(or high sodium I guess) homemade jerkys.

  235. Bree - October 19, 2014

    Hi, I would really like to try this and I want to buy your recipe book. My question is I’m a mom of two young kids and work part time and we are always on the go. Except first breakfast and dinner, I will be away from the hoyse for most meals. Do your recipes include some simple on the go ideas? I have fridge access at work, but some of my meal times would be while shuttling kids to and from school/acrivities.

    • Team Powell - October 20, 2014

      Yes, there are some on-the-go ideas. You can also keep a small cooler in your car, and that should help. Protein shakes/bars are a great on-the-go option that require no refrigeration, so those are good on-the-go options also. You’ll need to plan ahead, but it can be done!

  236. Shannon Truax - October 19, 2014

    I have been competing in women’s figure bodybuilding since June 2013. I followed a keto diet to drop my body fat down to 10% while working out and although I placed in top 5 three times in both of my competitions, the judges said I was too thin. So I am taking a year (or more if needed) to gain and build more muscle before I step on stage again. I have been off of Keto since middle of May this year. I am trying to follow a diet that has carbs in it but would the carb cycling work for me? If so which one?

    • Team Powell - October 20, 2014

      I’d try the Fit Cycle since you are so active. Good luck! 🙂

  237. Penny - October 19, 2014

    Question: I’m doing turbo and am fairly new. Is there an amount of carbs on low and high days we are looking to stay under? Say, 50 total carbs for the entire day on LC and 100 carbs a day on HC days? I’m a bit confused. And I guess I kinda need a number to go by for the daily intake of carbs.

  238. Heather Gillespie - October 12, 2014

    I have to take my thyroid pill when I wake up in the morning, at 4:30 am and wait an hour before I can eat. I do not eat my first meal until 6 am when I arrive at work, does that hurt my chances of succeeding?

    • Team Powell - October 12, 2014

      Not at all. You need to make your medications your first priority, so just adjust your breakfast time around your medication requirements. Happy carb cycling!

  239. Kim - October 10, 2014

    Thank you for the reply!!!! One last question then I’m off to “Carb Cycling land”. I absolutely love Jillian Michaels would it be ok to do her workout DVD’s while on the carb cycling program in place of the exercises in the book?

  240. Jessica - October 10, 2014

    I have a question, Shakeology has carbs in it, but would it be allowed for the 2nd meal of the day on a low carb day? It has about 6 grams of sugar and 14 grams of carbohydrates. But because it is full of vitamins and nutrients is this something that would benefit me or be better off leaving to the high carb days?

  241. Kim - October 9, 2014

    Hi I’m Kim and I just purchased the book Choose More for Life. I’m excited to start but I had a few questions. I am a mom of three and I get up (roughly) 5:30am…….it seems my last meal of the day is going to be really early….how can I do this? Also my commute home is about an hour so I’d be going over the every 3 hours in the evenings? I really want this program to work desperately and I don’t want to mess up….I’m only 5’1 and I weigh 180lbs which is way too much for my frame…..Please help me start off strong! 🙂

  242. Sabrina - October 8, 2014

    I have purchased the book but is there anywhere that you outline a sample day? It’s one thing to say which are high and which days are low but I would love a visual idea of what that looks like in the form of actual food and not simply in the form of portions of each component. Is that possible?

    • Team Powell - October 8, 2014

      Here you go:

      Here are some meal ideas for low and high carb days (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. Happy carb cycling!

    • Sabrina - October 8, 2014

      Thank you so much that helps!

  243. Terah - October 6, 2014

    I’m on Day2 of the Turbo Cycle and haven’t found this answer yet. Since I’m doing 4 low carb days a week this way, will I do 4 of the Shaper exercise days as well?

    Thanks for your help

    • Team Powell - October 6, 2014

      The complete exercise program – what you’ll do every day (9-Minute Missions and Shredders) – is outlined in the book. It’s as easy as that! Happy Turbo Cycling!

  244. cindy - October 4, 2014

    Question, looking at your program. Signed up for the app, but I have a question. Just found out husband’s comapny is closing down, meaning we really need to tighten our belts right now, so although I would love though I would love the vemma stuff right now, probably needs to wait. What can we use as a replacement for that? can we just do regular protein shakes or what? Thx.

  245. brook - October 4, 2014

    I saw the post about carb cycling to help with PCOS. I trained for a half marathon for a year and didn’t lose any weight. I’m hoping maybe carb cycling will help so I can attempt a second one without so much weight, 245 lbs, dragging me down. Which method do you recommend?

    • Team Powell - October 4, 2014

      Depending on your training program, you might want to try the Fit Cycle: http://heidipowell.net/2719/carb-cycling-the-fit-cycle/. And remember, you can change cycles at any time. Happy carb cycling! 🙂

    • Susan - October 31, 2014

      Hi Brook – I also have PCOS and have struggled for many years working out 6 days a week and watching the number on the scale move up and up and up no matter how well I ate. I just started this turbo carb cycling 3 weeks ago and I’m down 6 lbs. I’m calling it a success. I also think that it’s funny I did a half marathon in Sept. and was probably the heaviest I’ve ever been in my life doing it! I wish I would have found this program first. But…I found it now and it’s working!! Good luck! I’m here with you. I know you’ll want to give up but don’t give up! I never will 🙂

  246. clare - October 3, 2014

    Is your book more aimed towards American Receips and measures? I libe in the UK and would like to try this but I will be disappointed if I can not do the Receips nor understand some of your foods?
    I go to gym 5 times a week and tend to do more swimming at moment but I have a very sendentry job would like to lose amd tone 2 stone of me

    • Team Powell - October 3, 2014

      Yes, the measurements are in American measurements, but they can be converted pretty easily using a conversion tool you can easily find on the web. If there are ever any foods you don’t understand, please contact one of our team members ([email protected]), and she’ll be happy to help you!

  247. Erika McCarthy - September 23, 2014

    Can you carb cycle while breastfeeding? Third pregnancy – itching to lose 25 lbs – but don’t want to mess with my supply….

  248. Patty - September 18, 2014

    I like the idea of this but I am a well controlled diabetic – type 2 – taking metformin only and need to restrict my carbs – Which is the best for me?

  249. Donna simard - September 17, 2014

    I have been doin low carb since jan 2014 lost 65 pounds but I have now totally stalled and getting very discouraged help!!!

    • Team Powell - September 17, 2014

      Congratulations on those 65 pounds lost – that’s awesome! Help is on the way: 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 about the nutrition basics here: http://heidipowell.net/2713/carb-cycling-101/. You can do this! 🙂

  250. Kate - September 17, 2014

    I am currently trying to lose 100lbs. I’m guessing the Turbo cycle is what I should be doing but my question is what is considered a high carb and low carb amount? How many carbs should I be eating?

  251. jenny - September 17, 2014

    so i love love love sugar and fat free creamer in my coffee-every morning- i use reg coffee sf and ff creamer and stevia- can i still have this or should i give it up?

    • Team Powell - September 17, 2014

      Stevia is on Chris and Heidi’s approved foods list, but fat free creamer is not. Hope that helps! 🙂

  252. Dawn - September 17, 2014

    I have a question regarding eating in the morning on your carb cycling plans. Im a triatholete and I get up to workout very early in the morning. It says to eat first thing in the morning. But, I find if i workout on a full stomach I end up feeling sick or getting sick. Would the plan still work if I eat soon after my workout whether its a strenght training or cardio workout?

  253. Jessica - September 17, 2014

    Hi Team Powell!

    I’m an avid crossfitter, I go in 5-6 times a week, I eat very healthy, all gluten free and stick to lean meats, healthy fats and fruits and vegetables. I’m very strong but I’ve been unable to lose the last 20-25 pounds. I started my weight loss journey 2 years ago and I’ve lost 50lbs of fat and gained 30lbs of muscle, but I want to keep going and I haven’t lost in months. I like the carb cycle idea but I’m not sure what would be best in my situation. Any suggestions?

  254. Tim H - September 13, 2014

    Hey,

    My wife and I have been on the classic cycle and I’ve been losing 4-5lbs consistently each week. We switched to the turbo cycle after 3 weeks of the classic (without doing a slingshot week). I’ve only lost 1 lb this week, trying to figure out what went wrong !! Food and exercise have been spot on… but the results have been lack luster..

    • Team Powell - September 13, 2014

      You need to do the slingshot week every fourth week no matter which cycle you’re on. I’d do a slingshot week this week, then start with whichever cycle you’d like to use the next week. And when you change the way you’re doing things (changing cycles, for example), it can take your body a bit of time to adjust. Keep following your cycle exactly, including your reward days and slingshot weeks, and you should be good to go! Your weight loss rate might change from week to week, but that is okay. Happy carb cycling!

  255. Jenna - September 5, 2014

    Hello Heidi!

    I want to start carb cycling on Monday and finished reading all about the exercises and meals today. I was wondering where the “flavorings” section comes into play. Can you add one portion to any meal? I know it says one portion is the size of your pointer and middle finger but cannot find where they fit into the meals. I appreciate it!

    • Team Powell - September 6, 2014

      Flavorings can be added as you like as long as they don’t put your daily calorie count over the 1200 (low carb days) or 1500 (high carb days) recommendations. Happy carb cycling!

  256. Halley Scharnhorst - September 2, 2014

    Hi Powell Pack! I have a quick question. I am trying to choose from the classic cycle and the turbo cycle. I know I could do the turbo cycle but I would to have my 2 high carb days on Tuesday and Thursday because those are the days I get my higher intensity workouts in. Would it be okay to do (Sunday to Saturday) LC, LC, HC, LC, HC, LC, Reward day? Thanks!

    • Team Powell - September 2, 2014

      It’s best to follow the cycles as they’re outlined to get the best results. You can shift the days of the week around, but they need to stay in the same order. For example, you could have your week start on Monday instead of Sunday, or Saturday instead of Sunday. But the order of the low and high carb days needs to stay as it’s outlined. Happy carb cycling!

  257. Laura - August 30, 2014

    Hello! I was just wondering if fruit smoothies are ok on high carb days? From somewhere like Thrive where it’s all natural.

    • Team Powell - August 30, 2014

      Fruit smoothies are great for high carb days, just make sure you’re only adding one portion of fruit to your smoothie. 🙂

  258. april - August 11, 2014

    Does smoking cigarettes affect carb cycling or weight loss in general? Please help!!!! Thank you.

  259. april - August 10, 2014

    Hi powell pack. I just want to start off saying that i love your show and mr.chris your show and your methods have inspired me so much. I am 20 years old and i am looking to lose 100 lbs. And ive seen on your show that people can lose close to that amount in 90 days. I would love to get as close to that number in 80 days because i have a huge event coming up. Im looking into the turbo cycle and a couple questions i have is do i eat veggies for breakfast? And with no fats on high carb days, does that mean just no fat foods listed on the approved list or not even chicken with fat in it? And im looking for a great exercise routine that involves cardio. Because i really would love to get this weight off. And i believe it is possible to do it. Thank you for any help you can give me. It means a lot!!

    • Team Powell - August 11, 2014

      Great questions! 1) You can eat two fist fulls of veggies (the non-root/non-starchy type) with any meal – low and high carb. 2) No fats on high carb days means no healthy fats on the list. With meats (proteins), it’s best to remove any visible fat. 3) There’s an awesome exercise routine (cardio and strength training) in Chris and Heidi’s book, “Choose More, Lose More for Life.” You can totally do this!

  260. Blake - August 6, 2014

    I am a divison 1 football player looking to cut fat, get leaner, but still be able to lift heavy and have the energy to perform at a high level during workouts. I workout 4 times a week. Do not want to lose strength. Thoughts.