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


507 Comments

  1. 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!

  2. 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!

  3. 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! 😊

  4. Emily - February 4, 2016

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

  5. 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! 😊

  6. 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!

  7. 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!!

  8. 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!

  9. 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!

  10. 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!

  11. 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!!

  12. 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! 😊

  13. 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!

  14. 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 :)

  15. 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. :)

  16. 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?

  17. 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!

  18. 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! :)

  19. 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!

  20. 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.

  21. 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! 😊

  22. 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!!

  23. 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.

  24. 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!

  25. 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.

  26. 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! :)

  27. 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! :)

  28. 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

  29. 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! :)

  30. 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. :)

  31. 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

  32. 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!

  33. 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!

  34. 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. :)

  35. 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. :)

  36. Jen - October 29, 2015

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

  37. 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!

  38. 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!

  39. 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!!

  40. 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!!!

  41. 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.

  42. 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.

  43. 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!

  44. 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. :)

  45. 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.

  46. 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. :)

  47. 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!

  48. 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. :)

  49. 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

  50. 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!!!!

  51. 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! :)

  52. 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!

  53. 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! :)

  54. 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!

  55. 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!

  56. 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?

  57. 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! :)

  58. 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!

  59. 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!

  60. 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. :)

  61. 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!

  62. 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!

  63. 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.

  64. 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!

  65. 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!

  66. 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.

  67. 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!

  68. 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!

  69. 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!

  70. 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!

  71. 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.

  72. 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!

  73. 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!

  74. 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!

  75. 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!

  76. 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!

  77. 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!

  78. 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!

  79. 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! :)

  80. 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.

  81. 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!

  82. 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.

  83. 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!

  84. 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!

  85. 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. :)

  86. 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!

  87. 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!

  88. 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!

  89. 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!

  90. 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.

  91. 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.

  92. 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!

  93. 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!

  94. 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!

  95. 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!

  96. 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!

  97. 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.

  98. 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!

  99. 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).

  100. 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!

  101. 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!

  102. 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!

  103. 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?

  104. 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!

  105. 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.

  106. 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!

  107. 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!

  108. 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!

  109. 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

  110. 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!

  111. 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!

  112. 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!

  113. 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!

  114. 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!

  115. 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.

  116. 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!

  117. 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!

  118. 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!

  119. 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!

  120. 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! :)

  121. 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?

  122. 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.

  123. 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!

  124. 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!

  125. 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!

  126. 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!

  127. 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.

  128. 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!

  129. 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?

  130. 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!

  131. 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! :)

  132. 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. :)

  133. 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!

  134. 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.

  135. 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!

  136. 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?

  137. 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!

  138. 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!

  139. 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.

  140. 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.

  141. 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!

  142. 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.

  143. 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!

  144. 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.

  145. Kelsey - October 20, 2014

    How many carbs determine a high or low carb day?

  146. 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.

  147. 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.

  148. 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!

  149. 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! :)

  150. 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.

  151. 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!

  152. 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?

  153. 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?

  154. 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! :-)

  155. 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!

  156. 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!

  157. 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.

  158. 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 :-)

  159. 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!

  160. 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….

  161. 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?

  162. 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! :)

  163. 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?

  164. 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! :)

  165. 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?

  166. 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?

  167. 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!

  168. 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!

  169. 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!

  170. 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. :)

  171. april - August 11, 2014

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

  172. 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!

  173. 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.

    • Team Powell - August 6, 2014

      With your workout intensity, you might want to try the Fit Cycle: http://heidipowell.net/2719/carb-cycling-the-fit-cycle/. Good luck!

    • slick - August 15, 2014

      If you are a D1 football player, your team dietitian will set you up with a plan. As a fellow FBS football player (Tight End for a Big 10 school), our dietitian was able to get me on a plan that was low carb (technically low sugar) that helped me drop about 15 lbs from last season to the beginning of camp a couple of weeks ago while still retaining my muscle mass.

      Eat clean and lift really, really heavy weights!

  174. Sandy - August 4, 2014

    What is a sample / recommended reward day menu like? Caloric intake limit? Carb count limit? Thank you for your response.

    • Team Powell - August 4, 2014

      On your reward day you can eat anything up to 1000 extra calories. It’s truly a reward day! :)

    • Cassandra Morris - September 13, 2014

      This is the same question I had. However, 1,000 extra calories on which type of day? Like say on low carb days you try to do 1200 calories and high carb days you try to do 1500 calories….so which calorie intake would you be adding the 1,000 to for a reward day? Maybe I am thinking about this TOO much but this is something I am looking in to doing so I am very interested. THANKS!

    • Team Powell - September 13, 2014

      You can have up to 1000 extra calories on your Reward Day (which is treated as a high carb day), which is day 7 of the Turbo Cycle Week. Happy Turbo Cycling! :)

  175. Michael - August 3, 2014

    I am training for a Marathon and need to drop 20lbs. Is the Turbo Cycle a safe program to do while marathon training..

  176. Jeanette - August 3, 2014

    Hi! Love your show and what you and Chris do for people!! My husband and I wanted to start carb-cycling. I wanted to know if I need to modify anything since I am a nursing mother, or would one of the cycles be better for me right now?
    Thank you so much for your time :)

  177. Brigette - August 3, 2014

    do you have any sample menus of the turbo plan?

  178. Crystal - August 1, 2014

    I was wondering. Is it ok to lift heavy even on the low carb days? I’ve learned when you lift your muscle need carbs. However, I’m needing to shed 20 pounds and I want to do the turbo cycle. Can I still lift on my low carb days as well in this cycle? I’m also do HIIT cardio as well.

    • Team Powell - August 1, 2014

      It depends on what you mean by “heavy” lifting, which could be different for each person, but you should be okay. If you have a high carb day the day before you should definitely be fine, but try it and see. If you find it doesn’t work for you, then try to rearrange your schedule so it will work for you. Happy Turbo Cycling! :)

  179. Bryan W - July 31, 2014

    I am starting the turbo carb cycling program. I wanted a better explanation of what reward day entails. Could you direct me to a blog from Heidi or Chris that explains “reward day?” Thank you.

    • Team Powell - July 31, 2014

      On your reward day you can eat up to 1000 “extra” calories. These can be anything, but it’s best to stay away from your trigger foods if you’ll be tempted to over do it. :)

  180. liz - July 30, 2014

    How many carbs should you consume on low carb days and how many carbs on high carb days ?

  181. Ariel - July 28, 2014

    Hi!! I try turbo carbs cycling and i wanna know what can i eat for snack when i am in low carbs day and when i am in high carbs day??
    Thank you:)

    • Team Powell - July 29, 2014

      Every low carb meal is made up of a portion of protein, healthy fat, and veggies (the non-root/non-strachy type). Every high carb meal is made up of a portion of protein, carbs, and veggies (if you’re not full). For a great graphic, as well as some awesome carb info, check out this post: http://heidipowell.net/4514/carb-confusion/. To put together a meal/snack, simply choose one from each category from the approved foods list. You can get a free list when you sign up for Chris’ free enewsletter at chrispowell.com.

  182. Leanne - July 27, 2014

    Hi there! I’m excited to give this a try. I’ve been using myfitnesspal to track my calories and I’m still confused on whether or not I should use my calories burned in my tracker. If I am supposed to have 1500 calories during my HC day, then burn 250-300 calories working out; does that mean I should be eating really 1800 calories or not? Some much needed help on this would be great :-) I’ve been stuck at the same weight for much too long.
    Thanks
    Leanne

  183. Kelly - July 26, 2014

    A friend shared this site with me…and I have a question. I have been at a plateau and realized that I have been eating high carbs for the last week or so (very high). Should I eat low carbs for a period of time before starting the turbo cycle? Hope to get an answer soon! Thanks so much for this!

    • Team Powell - July 28, 2014

      No. Your body needs carbs, proteins, and healthy fats. Just begin the Turbo Cycle and you’re good to go!

  184. israel - July 26, 2014

    Hi, team Powell. I’m in my mid 40’s and tried several ways to lose weight but haven’t been successful. I just returned to exercise only doing cardio for an hour a day to start out. Anyways , I purchased a fit bit to track my calorie burn each day and my intake it’s like 2500 calories but it increases my intake calories the more I burn. You’ve peaked my interest in your book and I’m running out to buy one , also I’m addicted to your show love it. I guess my question would be can i stay at 1500 calories even though my burn is high ??? I appreciate any help you can offer

  185. JD - July 26, 2014

    Thank you for the great information Powell’s. I am going to start the turbo cycle. I have a lot of weight to lose and struggle to stay on track. My son leaves for the Air Force this week and it is time to change my life. I understand the low carb days but what can I eat on the high carb days and how much ??? Thank you.

  186. Donna Clouter-Park - July 24, 2014

    Desperately need a week of menus for the turbo and fit carb cycles. Thanks.

    • Team Powell - July 24, 2014

      We don’t have a week of menus available, but you can choose options from each area (proteins, carbs, veggies, and fats) when planning your low and high carb meals.

  187. Joey - July 24, 2014

    Hello to the Powells!

    My name is joe and I am currently 425 lbs. I am fairly active but struggle to lose weight. I am currently trying to lose 100 lbs in 6 months and I am 40 down with a long way to go. I lift 6 days a week with and hour of cardio. I am following athe 21 day fix plan, any suggestions to ramp up the weightloss?

    • Team Powell - July 24, 2014

      Congrats on your weight loss – that’s awesome! Check out Chris and Heidi’s carb cycling program in their book, “Choose More, Lose More for Life.” Besides the Turbo Cycle, there are three other cycles you can choose from. With your goals, the Turbo Cycle would be a good choice.

  188. Ginger - July 24, 2014

    I wish I would have met you two years ago before having surgery. I am almost 6 years out from bypass surgery. I did hit my goal weight and continue to keep most of it off. It is not a miracle cure as most think. It was a rope that helped me out of the hole I dug for myself. I love this plan it will keep me motivated. I love your show. You two are such inspirations to keep me motivated. Thank you.

  189. Val Allsworth - July 24, 2014

    Exercise…..I do shoulders, chest, bi’s tri’s Torso rotation and Abs on cable machines on Saturdays, On Sunday morning I do dumbells and kettle bells in the morning, in the evening I do Zumba…Monday is our rest day… Tues and Thurs I do Zumba in the morning and kettlebells in the afternoons….Wed I work out in my home gym in the afternoon and evening where I have a cable machine a multi gym, a bench and assorted dumbells and kettlebells and Friday I do legs at our local YMCA ( we use the YMCA at weekends too)…..
    We are giving carb cycling a go from this week and I have worked out a meal plan along with calories, proteins, fats and carb amounts so I can keep track. My carb week is Sunday high / Monday low/ Tuesday low/ Wednesday high / Thursday low / Friday High and Sat as our reward day.
    Do you think the way the week has been split will be ok ….

    • Team Powell - July 25, 2014

      From what I can tell, you’re not really following any of the carb cycles based on how you’ve arranged your low and high carb days. If you’re wanting to follow the Turbo Cycle (since you posted on this post), it goes low, low, high, low, low, high, reward day. The Classic Cycle is low, high, low, high, low, high, reward day. The Fit Cycle is high, high, low, high, high, low, reward day. You can move the week around so your reward day is on a different day, but you still need to follow the same pattern of whichever cycle you’re following. Hope that helps!

  190. Alicia - July 24, 2014

    My main question/concern with weight loss, is how often we need to eat. I have little to no appetite most days, and eating once a day usually keeps me satisifed… How does one manage to eat 5 times a day, let alone every three hours?! The idea of eating that often, as well as finding the TIME to eat that often is rather nauseating.

  191. Tammy - July 24, 2014

    Hi, I struggle with carbs I have PCOS and am Insuline Resistant. The doctors told me no more then 30 grams of carbs a day and no fruit. I have my calories down to 1200 and and drink over a gallon of water a day. But I am still not loosing weight like I should.. In Jan I was at 343 and it is now the end of July and im down to 295. I just feel like I am at my end with this and no matter how hard I try its not comming off.. Any help you can give me would be great…

  192. Christina - July 24, 2014

    Hello which book would be the best for the Turbo Cycle program

  193. Nadine - July 24, 2014

    I’m. On week 7 and have lost 8.6 following the turbo cycle! Question I do an 1hr of cardio 5-6 times a week either 30 mins rowing and 30 mins stair climber or 30 mins of sprint intervals on treadmill and 30 mins on stair climber where should my heart rate be at? Plus I spend 30 mins on free weights. When I look for my HR reading on the machine I’m usually between 135-160. I’m 44 and have about 12.5 more lbs to lose . Thank you

  194. Cynthia Mason - July 24, 2014

    Hey Heidi, I have a question, I know that you and Chris are both advocates of crossfit, as am I, I wondered what your thoughts on the paleo diet are, and can you incorporate paleo into carb cycling? Thank you for being seriously awesome!
    Cynthia

  195. STEFANO PAPARELLA - July 24, 2014

    HI, I just wanted to ask on low carb days how low of carbs are we talking, like less then 50 grams? High carb days like 250- 300 grams? I weight lift 5 days a week plus cardio 2-5 days a week, running, elliptical bike, stair stepper, etc.. Also is it important to raise your fat grams on LC days and lower them on HC days? Thanks in advance!!!

  196. Amanda A - July 24, 2014

    Thank you so much for this info! I am however plant based…. How would I be able to do carb cycling while remaining vegan? Do either Chris or Heidi talk about this in either of their books?

    • Team Powell - July 24, 2014

      Yes! There are vegan options in both books. :)

    • Team Powell - July 24, 2014

      Yes! There are vegan options in both books, so check ’em out! :)

  197. Kathy - July 24, 2014

    Is this as effective if your a vegetarian or vegan ?
    Thank you

    • Team Powell - July 25, 2014

      Yes – there are vegan/vegetarian options listed in the book.

  198. Shelly - July 24, 2014

    I have lost 80 pounds. I have been working out 7-8 hours a week and my weight loss has stalled out. I have been the same for 4 months. I am on week 3 of carb cycling. The first week I lost 4 pounds. the second week I was up 2 and this week so far I am the same. I do not go crazy on the one free day but do eat out of my normal plan. I love this program but need advice to keep it going??

    • Team Powell - July 25, 2014

      Congrats on the weight loss – that’s awesome! And please just be patient. You’re trying something new and it might take a bit of time for your body to adjust. Follow your carb cycle exactly, and make sure to do the reward days and slingshot week. And weigh only once a week after the low carb day that’s farthest away from your reward day.

  199. Christine - July 24, 2014

    hello team powell,

    my only question to you is, i have conjestive heart failure and im going to have a defibulator/pacemaker put in soon. i cant do the vigorous exercise like everyone else so what would you recommend to help with weight loss?

    • Team Powell - July 25, 2014

      I’d suggest discussing the carb cycling program with your healthcare team so any modifications can be made for your health issues. We want to keep you safe and healthy as you’re working to reach your goals! :)

  200. Jim - July 24, 2014

    What about should we use on LC vs HC days?

    • Team Powell - July 24, 2014

      There’s a graphic in this post that will explain low and high carb days, as well as some other great info: http://heidipowell.net/4514/carb-confusion/. There are also complete approved foods lists in the book (“Choose More, Lose More for Life”), as well as a detailed outline and explanation of the entire carb cycling program (including exercise).

  201. Kim B. - July 24, 2014

    Hi Heidi! The concept of carb cycling sounds like exactly what I need but I have a lot of weight to lose, probably 140-150 lbs and I am a serious carb loader. I am also one who struggles with diets if I don’t see results. I am unmotivated and unhappy and I don’t even know some days where or how to start. My husband is also a diabetic, so I think ht would benefit from this as well. Any suggestions on how to get started and stay on track? Thanks!

    • Team Powell - July 25, 2014

      Yes – get the book, “Choose More, Lose More for Life,” choose a cycle, and get going! And for help with motivation, pay special attention to the part about Promises. Learn more about the process here: http://chrispowell.com/choose-a-promise/. You both can do this!

  202. Catherine - July 23, 2014

    I did insanity workout but now my back hurts everyday, so im doing the T Focus daily and elliptical 3x a week. I don’t need to lost wt, but my abdomen still not what i want to see. So, what to do to shed the fat in my stomach? Pls help.

    • Team Powell - July 23, 2014

      You can’t really spot reduce, so it’s important to eat healthy foods and work out regularly, and eventually that fat will go away. Those abs can really be a problem spot for so many women, so you’re not alone. 😉

  203. Cindy - July 23, 2014

    Good Morning Heidi,

    I have a question…I have been doing The Shred for several months and lost 30 lbs from it. For the last month and 1/2, I have plateaued and have not lost a pound. So I ordered Chris’s book, made up my menu, and started this week. I have FINALLY pushed through the plateau and am starting to lose weight again. I must say that I LOVE the recipes in the book. I follow the menu to a T. I am pulling recipes from the book and the Bod-e app and have made them exactly as the recipe calls for. My problem is not one day this week have I met the calories of 1200. I have had to add an extra protein bar or shake to reach it. Even today, with putting my days worth of meals in My Fitness App it says that I will only have 1258, and I am supposed to have 1500. For example, today is a HC day. This is my menu: Breakfast: Denver Omelet with a banana Snack: Turkey Melt (from Bod-e app) Lunch: Roasted Beef and Veggie Stir Fry with Brown Rice, 1 cup of extra veggies, and slivered almonds Snack: Quest Protein Bar Dinner: Italian Herb Chicken and Sweet Potato. So where am I going wrong? What do I need to add? I want to make sure that I am getting enough calories to fuel my body.

    • Team Powell - July 23, 2014

      If you’re following the portion sizes in the book, you should be hitting the daily calorie count, so I’d double check your portions and make sure your calorie counts are correct. You can also add two fist sized portions of veggies (the non-root/non-starchy type) to every meal, so that might help. One thing – on a high carb day, you don’t want to eat almonds as they are a healthy fat. Hope this helps!

  204. Cindy - July 23, 2014

    Good Morning Heidi,

    I have a question…I have been doing The Shred for several months and lost 30 lbs from it. For the last month and 1/2, I have plateaued and have not lost a pound. So I ordered Chris’s book, made up my menu, and started this week. I have FINALLY pushed through the plateau and am starting to lose weight again. I must say that I LOVE the recipes in the book. I follow the menu to a T. I am pulling recipes from the book and the Bod-e app and have made them exactly as the recipe calls for. My problem is not one day this week have I met the calories of 1200. I have had to add an extra protein bar or shake to reach it. Even today, with putting my days worth of meals in My Fitness App it says that I will only have 1258, and I am supposed to have 1500. For example, today is a HC day. This is my menu: Breakfast: Denver Omelet with a banana Snack: Turkey Melt (from Bod-e app) Lunch: Roasted Beef and Veggie Stir Fry with Brown Rice, 1 cup of extra veggies, and slivered almonds Snack Quest Protein Bar Dinner: Italian Herb Chicken and Sweet Potato. So where am I going wrong? What do I need to add? I want to make sure that I am getting enough calories to fuel my body.

  205. Lynne - July 20, 2014

    Would hummus be an acceptable fat?

    • Team Powell - July 21, 2014

      It depends on what exactly is in the hummus. Since it’s mostly made from chickpeas, it would qualify mostly as a carb. If it has added fat, it would probably be best eaten as part of a reward meal or on a reward day.

  206. Gena - July 7, 2014

    I had been on the Easy Cycle and seemed to get stuck (weight plateau). I switched to the Turbo Cycle and the reward days (even with staying within the 2500 calories) set me back and then I spend the rest of the week getting it off. My weight has plateaued and I’m having an extremely difficult time getting out of it. I have 15 pounds to lose and don’t know what to do. Should I go back to the Easy Cycle? What can I do??

  207. Shannon - July 7, 2014

    Hello! I CrossFit ~4 times a week, train for Olympic lifting a few times a week, and get some gymnastics in on the weekends. I have about 20 lbs of fat to lose to make it down to 21-22% body fat, which would make me much more competitive. Which carb cycling plan should I try? I’d like to get rid of these 20 lbs as quickly as possible!

    • Team Powell - July 7, 2014

      Hi Shannon: With your workout schedule, you might want to try the Fit Cycle. Best of luck! :)

  208. Lindsey - July 6, 2014

    I just finished reading Chris’s first book on 7 day carb cycling “Choose to lose” and I’m so excited to get started tomorrow! However I’m really wanting to try the turbo cycle. I didn’t realize the book I bought wouldn’t have that info. I’m familiar with the classic cycle but what is the workout schedule like for the turbo plan?

    • Team Powell - July 7, 2014

      Hi Lindsay: If you’ll follow the info in the Turbo Cycle post, you’ll be good to go. The only difference between it and the Classic Cycle (in “Choose to Lose”) is the schedule of low and high carb days. As for the workout schedule, it’s the same for all four carb cycles (Easy, Classic, Turbo, and Fit). The 9-Minute Missions in the second book (“Choose More, Lose More for Life”), called “Shapers” in “Choose to Lose,” are a bit different. Instead of doing Shapers Monday, Wednesday, and Friday, you do a 9-Minute Mission Monday-Friday. You can get awesome results no matter which book you’re using for your workout plan. Hope that helps clear things up! :)

  209. Jenee - July 6, 2014

    Hi Heidi.

    I am a runner/lifter (5 times per week vs twice a week). 5’4″ female. I have just come off 2 months of lchf primal diet. I tried low carbs because I have ovarian cysts and hoped it might alleviate some of the symptoms that go along with those. I felt good and my running didn’t really suffer, but I did lose the ability to sleep at night and all last week I was experiencing heart palpitations before and during workouts. Scared and frustrated, I have added carbs back into my diet. I am a mom of 1, in good shape, but I could stand to lose about 10 lbs and get my booty up where it belongs. I work out pretty hard but these last 10 sometimes feel like the fight of my life. Will this eating cycle help me with that?

    • Team Powell - July 7, 2014

      Yes, it will! And please – if you have any more issues like you’ve described in your post – discuss them with your doctor. We want to keep you safe and healthy! :) You might also look at the Fit Cycle since you work out pretty intensely. You won’t lose the weight as quickly, but you’ll be able to better fuel your body for those workouts.

  210. ashley - July 5, 2014

    I want to do the turbo plan. I was wondering what a sample meal plan would be for a week on the turbo cycle?

    • Team Powell - July 5, 2014

      While we don’t have a complete week’s worth of sample menus to share, here are some ideas for both 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 book), in the proper proportions, to create meals to fit your needs. Happy Turbo Cycling! :)

  211. Kattie Grissom - July 4, 2014

    Hi heidi,

    I am 26 and I weigh 367 pounds. I want to lose weight but I just dont know where to start. On top of this I have a bad back and a lot of movement is extremely painful. What are somethings I can do to try to get this weight off?

    • Christie - July 24, 2014

      Kattie,
      After loosing almost 190lbs. without any weight loss surgeries, the best advice I can give you is to be committed. Even with physical barriers, take a step. That is one more step than you took to begin with. Discuss with your dr, your personal limitations. I started with walking to the stop sign, then around the block, then low impact water aerobics. When I watched tv at night, walk in place in front of your tv. Follow a healthy food regimen and don’t binge eat. Don’t hide and eat at night. And drink lots of water! I still drink about a gallon a day! And remember, you can do it.

  212. Tracy - July 3, 2014

    So I have a question, I have already lost 25 pounds but I have plateaued. So I bought Chris’s book choose to lose. I do cross fit three days a week and I also run 2-3 days a week. So you get Extra calories when you exercise. Also I am diabetic,.I am worried about getting too many lows on a low Carb day? Any suggestions would be great, thank.

    Tracy

  213. DIane - July 3, 2014

    I did one of these low to high carb diets and DIDNT lose a pound , my doctor said that evidently carbs are not my problem , so now I just exercise and not changing what I eat and have lost 10.5 lbs in 2 months .. so ill stick to what I am doing..

  214. chris - July 3, 2014

    I work 14 hours a day, then with my running around for the gym and kids I average a 18 hour day. Would I space out meals or add meals? Im having a hard time losing weight and getting very discourages. Please help

    • Team Powell - July 3, 2014

      Still eat 5 meals a day and do the best you can to work your eating schedule around your busy schedule. And make sure you’re following your chosen carb cycle exactly as outlined in the book. Remember – you can have a 2 fist-sized portion of veggies (the non-root/non-starchy type) with every single meal. And remember to drink your water every day too – 1/2 your body weight in ounces every day (150 lbs = 75 ounces). Dont give up – you can do this! :)

  215. Alex - July 3, 2014

    Hi Heidi, you are such an inspiration! Thank you for your great articles! What type of regimen would you recommand for a Crossfiter? Thanks.

    • Team Powell - July 3, 2014

      Any of the cycles would work. If you’re training for something, try the Fit Cycle. :)

  216. Nicol - June 22, 2014

    Heidi,

    I just finished CMLML and I loved it! However, what would you recommend for a person on the Turbo cycle to choose as snacks on low carb days? Thanks!

    • Team Powell - June 23, 2014

      You can choose any of the options under proteins, veggies, and healthy fats for snacks on low carb days. Greek yogurt is always a great choice, and nuts, and peppers…the list could go on and on. Just choose one item from each category and you’re good to go! :)

  217. Pam Radcliffe - June 21, 2014

    What if you can’t eat that many meals in a day?

  218. Meagen - May 9, 2014

    How many calories would be considered low-carb, and how many calories for high-carb?

  219. Sadie - May 6, 2014

    Please do a sample eating plan for this!

  220. cassie - March 28, 2014

    hi i would also like to know how many carbs on low and high days, i am 5’3 119lbs i am trying to lose some fat for mothers day weekend as my husband and i are going on a delayed honey moon (i was preg when got married) i have good muscle and i just want to lose a little more to show more defanition. also i have a lame desk job! any advise would be so great!!!! thanks and i love Chris show and i love when u appear on them:)

  221. Heidi Hearn - March 18, 2014

    Hi question on turbo cycle how many grams of carbs should I have on low day and how many on high days doesn’t say in Chris’ second book. If I can get some help thank you so much.

  222. Joanie macintosh - March 16, 2014

    Would love the eating plan for the turbo cycle please

  223. jo - March 1, 2014

    what foods can you eat on the turbo cycle

  224. Linda Wilkinson - February 20, 2014

    Hi! Thanks so much for writing about the carb cycles. I’m leaning towards the Turbo Cycle and wanted to know if you have a meal plan that goes along with this cycle. I’m 44 years old, 5’4 and weight 135. My goal is to lose 10 pounds. I love your site. Keep up the great work! Linda Wilkinson
    P.S. I’m friends with Kathie Morton. Love her fb profile pic of y’all. I’m so excited for her & Josh. : )

  225. dana - February 17, 2014

    Hi Heidi- I am trying the carb cycling for the first time- I tried the easy for 3 weeks and while I feel I am getting more solid, I am not losing lbs. In fact I feel heavier. So I am switching to the Turbo- my question is- on low carb days- what are the total carbs allowed? it seems like there are some carbs in almost everything…
    I am 130lbs & 5’2″ tall- I want to lose 11lbs- help please :)
    Thank you,
    Dana

  226. Laura - January 29, 2014

    When starting carb cycling and an excerise program is a “recumbent” bike okay to use, I have about 70 pounds I need to loose?

  227. Elvia - January 8, 2014

    I’ve started the Turbo this week and I am loving it, I know I’m only on my third day but because I am not eating all that sugar that I was eating I have much more energy during the day and dont feel lethargic. I truely hope that I can stick with it and make this change in my life that I so much need it. I’m starting at 244.4 lbs and I am hoping to drop down to at least 175 lbs.

  228. Christina N - December 31, 2013

    I’m starting with classic and then want to switch to turbo.
    What is the best amount of time on classic before the switch?
    Is it necessary to slingshot every fourth week or can it wait until a plateau?

    • admin - January 3, 2014

      You need to slingshot every fourth week. Stay on classic as long as it takes to keep your commitments.

  229. melissa - December 26, 2013

    for every meal do you have your protein, carbs, veggies, and smart fats?

  230. Amanda Foster - November 6, 2013

    Quick Q: I have reactive hypoglycemia and struggled today (high carb day of the turbo carb cycle). I had 3 drops in blood sugar. What should I increase? Protein, carbs, or fat? What can be an emergency go to without deviating from the protocols?

  231. Tiffany Cavegn - November 3, 2013

    I am extremely addicted to sugar and I’m concerned about cravings on the high carb days. Any advice which plan to use for 100 lbs to lose and a sugar addiction??.

  232. Sherry - October 22, 2013

    I need help please. Started the classic version of carb cycling with the hopes of getting it down in 2 weeks to move into the turbo cycle, but I need breakfast ideas at don’t include eggs. Also where does skim milk fall. Is it a protein or fat.? I’m struggling at breakfast because I don’t like eggs!! It would be helpful if somewhere there was actually a meal plan for a period of time to visualize. Any. Help would be appreciated!!

    • mike jojes - June 18, 2014

      Good breakfast meal. A protein shake. One bannana and a handful of nuts (walnuts almonds etc.)

  233. Brandy - October 17, 2013

    If you will print off the list from Chris’ website, it tells you exactly what is considered high carb & low carb. Also it is outlined pretty good in his book. But just for reference, foods like oatmeal, brown rice, sweet potatoes, bananas, whole grain (not whole wheat) bread are some high carb. Of course you are limited to one serving of those foods. Low carbs are veggies, protein, eggs, etc.

  234. Jo - October 15, 2013

    What are high carbs and what are low?!? If I’m to eat different ones different days, I’ll need to know what each are…

  235. Brynn - October 8, 2013

    I love this plan. It’s the perfect amount of guidance and structure but free enough to piece together a DIY Bootcamp. As a former binge eater I crave something that’s both independent and structured so I can keep myself feeling safe around food.

  236. Anjie - September 23, 2013

    I just finished the book but and I am ready to start turbo but I am still confused on what “high” carbs and “low” carbs are…or what those days meals should consist of ….I would appreciate help from anyone …Thanks

  237. Lavern - August 20, 2013

    I’m doing the turbo cycle and as soon as I wake up I do 20 minutes worth of kettlebell swings. I throw on an episode of Extreme Makeover: Weight Loss Edition for inspiration (Chantell’s episode is my favorite) and I do 10 swings and then rest 30 seconds over and over again until 20 minutes are up. Heidi, do you think that is a good morning work out for a female who has 150 pounds to lose?

  238. Tracey - August 20, 2013

    Was up until 2AM reading choose more lose more!! Just finished my breakfast for Day one of Turbo cycle. Plain steel cut oats (with some cinnamon) and eggs with green pepper and tomatoe. Im so excited to see how I do!! :)

  239. Shae McEntire - August 10, 2013

    I’ve been using this cycle for 3 weeks and have been losing 1lb every week. This program has definitely made me more aware of the kinds of food I eat and how they make my body feel! Thanks for educating me on carb cycling…it has been the difference I needed!!

  240. Vera Butler - August 9, 2013

    What is the best workout to do with this cycle when trying to lose 100 pounds?

  241. Sarah - August 8, 2013

    You guys will probably never really know the ripple effect you are having on the world! In just MY small sharing of your mission and success tools, there have been hundreds of lives changed! I can share the compassion and the drive, but I was lacking the simplicity of your system. thank you and god bless

  242. Janet Ivens - August 8, 2013

    Over 300 lbs I need to turbo cycle. The past couple of weeks I have started noticing nausea and faintness when I bend or do any exertion. Scared that its diabetes, too embarrassed to find out :(

  243. Kim Lechner - August 8, 2013

    Looking to lose almost 100 lbs and this seems like something I can stick to. A little confused on what you would consider low/high carb but will continue reading to see if I missed something.

  244. Michele - August 8, 2013

    What kinds of workouts could you do if you might feel less energetic on the 2nd LC day? Would HIIT or Tabata be out of the question?

  245. Christopher Lehnherr - August 8, 2013

    Sounds perfect for me! Hopefully I win the boom so I can try this!

  246. Kristi Harrison - August 8, 2013

    I’m really interested int trying carb cycling. I’ve printed stuff off to read about it and can’t wait to try.

  247. Brenda - August 8, 2013

    Well, I have downloaded the Choose More, Lose More for Life book on my kindle but I’ve decided I need the paper copy. I’m at least 120 pounds over weight and have decided to give your program a try. I hope it works!!!!

    • shona hussain - November 7, 2015

      Hi Team Powell,

      I was wondering do the nut butters (almond and peanut butter and cashew butter) come under fats or proteins and should they not be consumed on carbs day and only on low carb days?
      Thanks guys!

    • Team Powell - November 7, 2015

      Hi Shona: Nut butters are considered fats, and you’d only eat them on low-carb days. Hope that helps!

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