Carb Confusion

Complex carbohydrates and healthy living - learn more at
Confused about carbs and how they fit into carb cycling? Believe me, you’re not alone! Many of my most frequently asked questions are about carbs. And yes, with all the talk of “carbs this” and “carbs that” in the media, it can get a bit confusing. It gets even more complicated when you think you need to keep track of grams of carbs per meal and per day and the “good” vs. the “bad.”

It’s time to rethink how you think about carbs, agreed?!

First, the basics: carbs—and the roles they play in your diet—are actually pretty simple. If it comes from a plant, it’s a carb, and carbs are the preferred fuel source for your muscles and organs. Breads, beans, potatoes, table sugar, fruits, and vegetables are all carbs.

There are two categories of carbs: simple and complex. The simple, not-so-healthy ones are found in foods such as cakes, cookies, some commercially made breads, and many processed foods. Fruits are also considered simple carbs because of the type of sugar they contain, but they’re a healthy choice because they’re loaded with vitamins, minerals, electrolytes, antioxidants, and some fiber. Your body breaks down simple, not-so-healthy carbs very quickly, which spikes your blood sugar levels and stimulates the release of insulin, resulting in a craving for more simple carbs. And that is soooo not good!

Complex, healthy carbs – like those found in legumes, root vegetables, whole-grains, cereals, breads and pastas – are typically high in fiber, which slows food digestion and the release of sugars. This keeps your blood sugar and energy levels steady (and longer lasting), so your calorie-burning furnace stays hot and burns more calories! And that is awesome! ☺

So how do carbs fit into our carb cycling program? It’s actually pretty simple. No matter what carb cycle  you choose, every breakfast of every day is a high-carb meal, which means you’ll eat a portion each of protein, carbs, and hopefully vegetables. Every breakfast, every day. Your carb can be a grain, a legume, a starchy or root veggie, or a fruit.

On low-carb days, your remaining four meals (spaced every three hours) consist of a portion each of protein, fat, and veggies (think fibrous green veggies, not the starchy, root kind), and on high-carb days, your remaining four meals (spaced every three hours) are made up of a portion each of protein and complex carbs (grains, legumes, starchy or root veggies, or fruits). And if you’re still hungry, you can always throw in a portion of veggies (again, the fibrous greens). Remember: with carb cycling, you can have a portion of fibrous green veggies with every single meal (starchy, root veggies, like potatoes, will fall into the carb category)! Pretty simple, right?

Here’s what it looks like, including some handy portion size helps:

Learn more about carb cycling at

Here’s the most important take-away about carbs: with carbs and carb cycling, it’s not about a magic number of grams of carbs to eat every day. It’s about spreading your carb intake throughout your high-carb days—using portion sizes instead of gram counts—so your body gets the greatest benefits from those healthy carbs you eat. And wouldn’t you much rather measure portions sizes than count grams? I know I would!


  1. Heather - November 20, 2015

    Hi Heidi, can you just explain the rules regarding flavorings. Is there a daily limit to the amount I use? I am mostly concerned about the higher calorie/higher fat items such as the vinaigrettes and hummus. Thanks!

    • Team Powell - November 20, 2015

      Hi Heather: You can use flavorings when you’d like to, just make sure to count those calories and don’t go overboard. :)

  2. Michele Fox - November 17, 2015

    I was wondering about a high carb day snack. I wanted to do 1/2 cup 2% fage greek yogurt which is the protein but I was curious about the carb component. I wanted to do granola but I also wanted to do fruit. Would I be able to do 1/4 cup granola and 1/2 an apple instead of 1/2 cup granola or 1 whole apple? Thanks

    • Team Powell - November 17, 2015

      Hi Michele: As long as your carbs equal one portion, you’re good to go! :)

  3. Jenni - November 16, 2015

    I’m trying to figure out the right foods for each of my snacks, and there are times in the morning for my second meal, when I’m simply not that hungry, but I know I need to eat. So I was thinking of having greek yogurt or cottage cheese, and then add fruit and veggies for high carb day and a fat and veggies for my low carb days. But which brands of greek yogurt and cottage cheese are great ones to eat?!

    • Team Powell - November 16, 2015

      Hi Jenni: This is a perfect idea! As for Greek yogurts and cottage cheese, you’ll want to choose reduced fat/low-fat or non-fat kinds. Besides that, you can choose whichever ones you like the best. :)

  4. Dee - November 12, 2015

    Just wondering about flavored yogurts…If they are nonfat can we count them as a protein if they are greek yogurts? Thanks

    • Team Powell - November 12, 2015

      Yes! :)

    • Dee - November 13, 2015

      Thank you for your quick response! I did notice the nonfat yogurts had more carbs and sugars when fruit are added or just vanilla. Are they still acceptable? Thanks again!

    • Team Powell - November 13, 2015

      Yes, just keep an eye on those sugars. :)

  5. Elisa - November 12, 2015

    thanks for your anwser! about portions….i am using a calory counting app as well as the indications from chis’s book just to be sure im not exceding the calories, but like the amountts in the examples of recipes dont really seem to be the same as the “hand portion” ones….so just to be sure im not mistaking can you give me some advice on portions ( and this i ask because im on week 3 right now and have not lost much at all)? for example if it says 4ounces of egg whites, that is more than the palm of a hand when done like an omlet for example, or 200g of cottage cheese as wel…what should i stick to, his measurements in ounces, calories and grams of protein/carbs or hand portions? thank you so much!

    • Team Powell - November 12, 2015

      The portion sizes should be pretty close, but you can count calories if you like to also. :)

  6. Jenni - November 10, 2015

    I started the Turbo Cycle 4 weeks ago, today is my second day of Sling shot week..and I’m so full!! I’ve had a hard time grasping and fully understanding the thought process that I’m now eating 5 meals a day, not 3 meals and 2 snacks. There are days where I find myself hungry and anxiously watching the clock for when I can eat next, and others where I”m simply not that hungry in between meals. I’ve read, but wanted to verify because I’m so cautious and want to do this the correct way; protein bar wise, Quest bars are best for low carb days and Clif Builder bars for high carb days? I feel that maybe having the bar in the afternoon as meal #4 would be better for me since I’m typically still pretty full from lunch. Yay or nay? Thank you so much!!!!!!!!!!

    • Team Powell - November 10, 2015

      Hi Jenni: For low-carb meals, Chris and Heidi prefer bars like 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 bars like 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. Hope that helps!

  7. Elisa - November 10, 2015

    Hi! I have a question about protein bars….if i want to choose to eat them as snack both on HC and LC days, I understand they would need to have at least 15g of protein, but what about carbs and fats? how much should carbs and fats should there be inside to be on LC days? and on HC days? thanks a lot this would be really helpfull!!!!!

    • Team Powell - November 10, 2015

      Hi Elisa: 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!

    • Elisa - November 11, 2015

      thanks for your anwser! about portions….i am using a calory counting app as well as the indications from chis’s book just to be sure im not exceding the calories, but like the amountts in the examples of recipes dont really seem to be the same as the “hand portion” ones….so just to be sure im not mistaking can you give me some advice on portions ( and this i ask because im on week 3 right now and have not lost much at all)? for example if it says 4ounces of egg whites, that is more than the palm of a hand when done like an omlet for example, or 200g of cottage cheese as wel…what should i stick to, his measurements in ounces, calories and grams of protein/carbs or hand portions? thank you so much!

  8. Britney - October 28, 2015


    I have a question about the graph above, first it’s so great that Chris and Heidi put this together so helpful. For the high carb day, lets say for the dinner meal, I have chicken and whole grain pasta, because chicken is my protein and the pasta would be my carb, does that mean I can’t put anything on the pasta? In the graph is it one serving of each protein and carb? So by doing my protein (chicken) and carb (pasta) I’ve used up the serving for protein and carb?

    On a high carb day where I wouldn’t eat fat, because my protein and carb foods would have some fat in them, is there a certain amount of fat grams I should be staying under on a high carb day? And same thing for a low carb day, where I need to stay under a certain amount of carbs when I eat the protein and fat?

    If I did zero fat greek yogurt with granola for a snack on high carb day, because I used the granola as my carb and the yogurt as my protein, I couldn’t put fruit in it because that would be a carb and I used my carb for granola, is that right?

    I’m sorry for all the questions, my hubby bought me the book today, I can’t wait to start reading it tonight when I get home.

  9. Isabella - October 27, 2015

    Hi, I have a quick questions, the above graph that shows portion sizes, which are the same for women and men, at the bottom of the graph it says men 1500 and women 1200 for low carb day, how do they have different calorie amounts when they use the same portion sizes? Thank you for the help!

  10. Isabella - October 27, 2015


    I was looking at the above graph, I think I’m misunderstanding it, it gives the portion sizes for your low carb day and high carb day, at the bottom it says estimated calorie intake goals for women and men. If the portion size is the same for both female and male for their meals and snacks, how is there a different in calorie intake for male and female? For example if both female and male are having a palms sized amount of protein and a fist amount of carbs for breakfast on a low carb day, both male and female are consuming around the same amount of calories? How do men end up consuming around 1500 a day and women 1200? Thank you for your help!

    • Team Powell - October 27, 2015

      Hi Isabella: It can be a bit confusing. Remember, men’s palms, fists, fingers, etc., are larger than women’s. It doesn’t take much of a larger portion to add the extra calories men consume. These are the portion sizes in this chart, and the calorie recommendations are there as a way to double check how you’re doing (or for those who really like to count calories). Hope this helps – you can do this!

  11. Ellie - October 25, 2015

    Any tips for a diabetic. I was diagnosed in February and cant seem to get it together. I do really good, then fall off track and want to give up. I work full time and am not sure how to incorporate eating every 3 hours, then I feel like I check my blood sugar in between there too, it gets me overwhelmed at times. Id loc to reverse my diabetes of poss and I know my weight, eating habits and lack of holding my self accountable for not consistently exercising all hurt me but for some reason I get right back off of it after I start . Any ideas? Thank you for any advice. Love the powell pack ♡

  12. Marie - October 24, 2015

    Are chia seeds allowed with the program? Can I count them as a fat with my greek yogurt or is it too many carbs?

    • Team Powell - October 24, 2015

      Hi Marie: Chia seeds count as fats, so you could add them as the fat portion of any low-carb meal.

  13. Megan - October 22, 2015

    It seems like this is more food then I usually eat in a day– ED habits… Do you recommend just GOING for it? or building to that amount slowly?

    • Team Powell - October 23, 2015

      Hi Megan: You can just go for it, and if it’s too much at first, then work up gradually. You can do this – it’s all about taking those baby steps. :)

  14. Elisa - October 22, 2015

    Hi I’m a vegetarian and am planning to start with CC right away! But I have a couple questions:
    – are ALL legumes ( so not only beans I have read i the book about) to be considered carbs and never protein? So when I eat any legumes I must eat protein as well?
    – As a protein source in the morning could I have soy milk/lactose-free milk together with my carbs? I only see almond milk among the drinks but would like to have e liquid protein source with oatmeal for example for breakfast….
    Thanks a lot!!!!

    • Team Powell - October 22, 2015

      Hi Elisa: 1). Yes, all legumes are considered carbs, so you’ll need to add a protein for a high-carb meal. 2). Soy milk/lactose-free milk are not on the plan as protein sources because they do not have enough protein/serving to qualify as a protein. And milk has carbs, also. Unsweetened almond milk is not counted as a protein or a carb, it’s counted as a beverage, so that’s why it’s a great option to use with cereal, oatmeal, protein shakes, etc. I hope that helps! :)

    • Elisa - October 22, 2015

      Hi thanks a lot for your anwser, just another little thing. As snacks, would soy yogurt/fat free yogurt counts as protein instead ( in replacement for the greek yogurt) or same deal as for the milk meaning its not enough protein?

    • Team Powell - October 22, 2015

      It probably wouldn’t have enough protein. A protein serving needs to have around 15 grams. And watch the carb content on non-Greek yogurts too.

    • Elisa - October 22, 2015

      Or like adding a bit of whey protein to a normal yogurt would that be a right fix?

    • Elisa - October 23, 2015

      Hi again,sorry for all The questions…But need help for The protein part! can a soy Burger (150 kcal, 6g of carbs and 16g of protein for 100g) be an ok protein source for both days especially a low carb day? We dont get tvp here in italy so it turns out i dont have many vegetarian protein alternatives…or you do u have any other suggestioni apart é gg Whites, tofu and cottage cheese? Thank u so much!

    • Team Powell - October 23, 2015

      Hi Elisa: This would be an acceptable source of protein for both days. :)

  15. Jenn - October 20, 2015

    I’m also wondering about dark meat chicken- like chicken drumsticks. Are those alright as a protein source on the plan??

  16. Jenn - October 20, 2015

    Hi! I have another question about meats that may contain some fat. I recently bought uncooked buffalo (bison) burgers at trader joes. I went to have one with dinner the other night on a low carb day and realized that they are not as lean as I thought. One patty has 28 grams of protein and 29 grams of fat! When I saw this, I was uncertain as to whether or not to pair a healthy fat like avocado with the burger (as I would have if I were certain it was a lean enough protein). Since the burger was higher in fat than I thought, I chose to just eat it with veggies and no additional fat source. Can you help with this confusion?

    Thanks so much!

    • Jen - October 22, 2015

      I’m not sure – is this considered a lean meat per your last response?

    • Team Powell - October 22, 2015

      Hi Jen: I thought I’d replied to Jenn’s comment, but I hadn’t, so I just did. Here’s what I told her: You’d probably not want to eat these bison burgers on any day except for a reward day because of the extremely high fat content. This burger is okay protein wise (and actually has more protein than 1 protein portion), but even if it served as both your protein and fat, there’s still too much fat. Hope that helps!

    • Team Powell - October 22, 2015

      So sorry! I thought I’d replied to your comment. You’d probably not want to eat these bison burgers on any day except for a reward day because of the extremely high fat content. This burger is okay protein wise (and actually has more protein than 1 protein portion), but even if it served as both your protein and fat, there’s still too much fat. Hope that helps!

  17. Joanne Faris - October 20, 2015

    Does this mean that I can never have a fat and a carb together? No more peanut butter on a piece of whole grain bread?

    • Team Powell - October 20, 2015

      Hi Joanne: Peanut butter on bread would be a great option for a reward meal/reward day depending on which cycle you choose. :)

  18. r - October 18, 2015

    what would a cycle look like if you want to have 3-4 no carb days?

  19. Dee - October 16, 2015

    Just wanted to know if cliff builder bars are ok to have on high carb days? The carbs on the chocolate chip are 29 grams, but they have 8 grams of fat and 21 grams of sugar.
    Thanks so much, this is the best diet plan ever!!!!

    • Team Powell - October 16, 2015

      Hi Dee: Yes, Cliff Builder bars are an option for high carb days. :)

  20. Monica Paflas - October 14, 2015

    What is the flavorings we can have on high fat? Nuts are a fat but hard to measure a thumb of nuts I usually do a 1oz serving is that too much? Is butter aloud?

    • Team Powell - October 15, 2015

      Hi Monica: A one ounce serving of nuts is great! As far as butter, try and stick to spray butter instead of butter. Hope that helps!

  21. Jenn - October 14, 2015

    I’m a little confused about beans on the carb cycling plan. I understand they count as carbs, so to eat them only on high carb days. But, do they count as a complete protein – or would I want to pair them with some other protein? Thanks so much!

    • Team Powell - October 14, 2015

      Hi Jenn: Yes, you are correct – beans count as carbs, so you’ll only want to eat them on high-carb days. And you will still add a protein portion to any meal where beans are your carb portion. You’ll have a portion of protein as the foundation of every meal – both low- and high-carb. Good luck! :)

  22. Abbey - October 13, 2015

    I’m a little confused how can I eat as many veggies as I want but they still have carbs? For instance carrots, I want to eat them for dinner but 1 carrot has 8 carbs; I don’t want to exceed my carb intake.

  23. Dee - October 11, 2015

    I love carb cycling!! I am at my goal I have a BMI of 1344 and have started the maintenance plan, my question is, do I still eat 1500 calories on HC days, even if I cannot be as active as I usually am?
    I don’t know if we can eat anything off the list when it is not a reward meal even though it’s healthy, ex. figs, my neighbor has a fig tree and likes to share!!
    Regards and thanks for everything..I got this!!!!!

  24. Monica Paflas - October 8, 2015

    Last question I think. I know beans and whole wheat tortilla is both carbs but is it ok to have the tortilla and 1/4 cup of beans for lunch on a high carb since it is a high carb.

    • Team Powell - October 8, 2015

      Yes, use a small corn tortilla and that amount of beans, and you should be good to go!

  25. Monica Paflas - October 7, 2015

    Ok so Chris on Dr. Oz had a snack example for low carb day was celery peanut butter and cheese stick what from that would be a protein? Can you have cheese on high carb day or is it too much fat? Can you have fruit on low carb? Any approved snack for a 6th? I eat dinner at 630 and sometimes get extra hungry how much time before bed to not eat.the hand sizing is weird for carb because one tortilla is bigger is there a idea of what grams our high carb should be.

    • Team Powell - October 7, 2015

      Hi Monica: The peanut butter and cheese sticks would be fats, although sometimes reduced cheese can count as proteins. You’ll only have cheese as the fat part of a low-carb meal, and fruits are carbs, so they can be the carb portion of a high-carb meal. And no 6th meal for the day – we only recommend 5 meals a day, spaced every 3 hours. If you do get hungry, try doing another activity, make sure you’re not thirsty, and try chewing some minty gum or a sugar-free mint. You can do this!

  26. Abbey - October 7, 2015

    After reading Chris’s-book I still feel lost – i feel like all I’m doing is counting grams etc. And getting overwhelmed, I don’t want to quit, I want to be successful. Are you telling me if I choose the foods on the approved list and just use my hands to portion it out I don’t need to count?
    What if it’s not on the approved list and or I make a recipe?
    Is there a contestant or someone I can get more help?

    • Team Powell - October 7, 2015

      Hi Abbey: You can totally choose your foods from the approved foods list and use the portion guides. Chris and Heidi have tried to make things as easy as possible. And you’re welcome to ask any questions right here, and I’ll do my best to help you. You can do this!

  27. tina - October 5, 2015

    is it ok to have something else other than veggies, if I get those hunger pains after dinner, can we incorporate a third snack??, so far my intake with all meals included is 1097?? what should that late snack consist of??

  28. tina - October 5, 2015

    hi, sorry I have so many questions, one last thing for today, this is my first day of doing the classic cycle, and I’m feeling abit tired, low energy, I know it’s just withdrawl, but should I push thru and do cardio today, or give it a few days so my body can adjust?? thanks

  29. tina - October 5, 2015

    hi team Powell, is it okay to split proteins, for example, in the morning, can I have half a serving of turkey, and half a serving of egg beaters, and the same for carbs and fats?? thanks

    • Team Powell - October 5, 2015

      Hi Tina: You can put your meals together however you’d like to as long as you’re following the portion size guides, so yes, you can have 1/2 of one protein and 1/2 of another, as long as the total equals one portion. The same goes for carbs and fats too. :)

  30. Abbey - October 5, 2015

    My apologies i posted this question in a blog and can’t find where I wrote it. Anyways after reading the book I’m still slightly confused. Away from your lists you made, how can I determine or calculate if something is a high carb or low carb?
    How do I use the nutrition facts to determine what category it belongs to fat , carbs, protein..etc

  31. Andrea M. - October 5, 2015

    Hi Guys!

    I will be starting carb cycling today! I am determined but have some questions :)

    First off.. If I workout first thing in the morning should I eat my breakfast? Usually I fast until after I workout.

    How do I incorporate my shakes? Can I have them for snack and then include a portion of fat to that meal? Or can I have just the protein shake?

    Im sure I will have a lot of questions but these are the most pressing ones right now. Thank you in advance for your help! :)

  32. tina - October 4, 2015

    how much egg beaters can we have on the classic cycle???

    • Team Powell - October 5, 2015

      Hi Tina: It should say on the label, but usually 1/4 cup equals 1 egg. Remember: Egg whites are considered proteins (4 egg whites = 1 protein portion) and yolks are considered fats (2 yolks = 1 fat portion). Hope that helps!

  33. Hannah - September 28, 2015

    Hello! Im 22 years old, in pretty good shape, a dedicated ashtanga practitioner, but I cant seem to lost that extra 7-10 pounds that is over my sculpted muscles! Every part of me thats thinner (chest, shoulders, abdominals) has distinct visible muscle tone. The parts not so thin, hips thighs arms, are very strong but have a layer of fat over the muscle. I just know there is beautiful muscle under there!!! I am considering starting the turbo cycling. Will it help me lose that stubborn fat???

    • Hannah - September 28, 2015

      I am also very knowledgeable about nutrition!

    • Team Powell - September 28, 2015

      Yes, the turbo cycle could work for you! Follow the portion size guidelines in this post, and since you don’t have much weight to lose, you might also want to count calories since you don’t have that much wiggle room in your daily calorie amount. You can totally do this!

  34. Abbey - September 10, 2015

    I’m 2 months post pregnancy and I want to get back on track with my weight loss. I’m interested in what tests you preform to determine the best weight loss track. I know my BMI and Fat, I want to go deeper in knowing my body comp.
    Also I workout throughout the week (both cardio and weights) but I’m curious to know if there was one exercise that is the best what would it be?

    • Team Powell - September 10, 2015

      Hi Abbey: Congratulations on your new baby – that’s so exciting! As far as what body comp-related testing you should have, I’d chat with your healthcare team and see what they recommend. And there are so many different forms of cardio, and it’s great to include a variety in your workout routine so that you’re working different muscles in different ways. It also helps alleviate workout boredom too. And one of the most important things is to do activities that you like so that you’ll continue to work out. As long as you’re getting your heart rate up, it’s a great form of cardio.

    • karen - September 11, 2015

      I have a question about “movement” (BM)
      I think I may not be getting enough fiber, any suggestions?

    • Team Powell - September 11, 2015

      Hi Karen: You’ll find fiber in whole grains, legumes, fruits (especially berries), and veggies – any carbs really. Be sure your whole grain products and cereals contain as much fiber as possible, and look for strings, stalks, and seeds (not nuts – seeds like in kiwi, for example) in other carbs because these are definitely fiber-related. And make sure you’re drinking all your water too (1/2 your body weight in ounces every day. 150 lbs = 75 ounces, for example). Hope that helps!

  35. Erica - September 10, 2015

    hi to you .. my name is Erica i lost a good amount on paleo it had begun my journey with good eating and hard core workouts , i have plateaued and thinking of trying your carb cycling even though this and these foods will be non paleo… should i buy your books to help me come up with foods for the day whether its high or low carb day?


    • Team Powell - September 10, 2015

      Hi Erica: There is an awesome list of foods and a lot of recipes in “Choose More, Lose More for Life,” so that book can be a very helpful tool as you begin your transformation journey.

  36. Deanne - September 9, 2015

    I’ve read the whole book & a few of these websites & just when I think I’ve got it, I get confused again. Forgive me if you’ve answered this a hundred times, but I need help with protein shakes!
    The vegan powder my husband uses has 15 grams of carbs per serving, so I need to find a different one that I can use every day.
    The info about Powel Perfect Protein shakes days they have protein, fat & carbs, so I can’t use this every day, right?
    What’s the best protein powder that I can use every single day, adding either carbs or fats, depending on which day I’m on?

    • Team Powell - September 9, 2015

      Hi Deanne: For protein powders in general, Chris and Heidi recommend whey-based powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. This serves as the protein-only portion of any meal. And please feel free to ask any other questions – I’m here to help!

  37. ginamarie - September 5, 2015

    Hi Heidi!!
    Thanks for all this info and help! a couple quick questions!

    1. Are quest bars okay to have on lo-carb days as a snack w/ some veggies??
    2. On hi-carb days, you say no fat… is it okay to have low fat and just stay away from hi fat foods such as nuts, avocado, nut butter? Would low-fat quest bars be okay in the hi-carb days?? How do you stay away from fats on hi carb days??

    Ginamarie :)

    • Team Powell - September 5, 2015

      Hi Ginamarie: Let’s get you some answers! 1. Yes, Quest bars are good options for low carb days, and they do count as both the protein and fat portions of those meals, so you’re right – you’ll just need to add veggies. 2. On high carb days, you won’t eat any fat whatsoever except for the flavorings (low fat/reduced fat dressings, for example). And you won’t want to eat Quest bars for high carb meals because of the 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. And to stay away from fats, on high carb days, you’ll only be eating proteins, carbs, and veggies. Hope that helps!

  38. Kris - August 31, 2015

    My doctor recently recommended a low carb, high protein diet. I have been reading about Carb cycling and I think I would like to give it a try. How is it different than what my Doctor suggests? I want to adopt a healthier lifestyle and not look at it as so much of a diet. My main vice right now is iced mochas. I’ve developed my own recipe that satisfies my sweet tooth, but I’m looking for a healthier milk alternative and a sugar alternative as well. Thank you for any help you may provide!

    • Team Powell - August 31, 2015

      Hi Kris: To correctly answer your question, it depends on what your doctor means by low carb. In Chris and Heidi’s program, there are both low and high carb days, protein is the foundation of all 5 daily meals, and fats are included as well. The graphic in this post outlines how to put those days together, so you might chat with your doctor about carb cycling and see what he/she thinks. As far as sweeteners, Chris and Heidi recommend Stevia and xylitol, and unsweetened almond or soy milk as alternatives to milk. Hope that helps!

    • Karen Bernard - September 1, 2015

      How meticulous do you need to be watching your macros? And is there some type of formula to know how much of each you should be eating? Loving carb cycling….

    • Team Powell - September 1, 2015

      Hi Karen: The graphic in this post outlines how to put all your meals together, so as long as you’re following the guidelines, your macros should be right in line. We don’t count grams of anything in carb cycling – just portion sizes (and calories if you wish), which makes things so much easier!

  39. Brienne - August 31, 2015

    Do you have a real life sample of a low carb/high carb meal?

    Would this work?

    A typical low-carb day:
    7 a.m: two scrambled eggs with 1/2 red bell pepper
    10 a.m: protein shake with berries
    1 p.m: 3 ounces grilled chicken with 1 cup asparagus
    4 p.m: 1/3 cup oatmeal with 10 almonds
    7 p.m: 3 ounces steak with 2 cups steamed broccoli and cauliflower

    A typical high-carb day:
    7 a.m: 1/2 cup oatmeal with walnuts and berries
    10 a.m: apple with 2 tablespoons peanut or almond butter
    1 p.m: half turkey sandwich on whole-wheat bread
    4 p.m: 1 cup three-bean salad with 1 cup quinoa
    7 p.m: 3 ounces grilled chicken with 1 cup whole-wheat pasta and pesto

    • Team Powell - August 31, 2015

      Hi Brienne: I’ve copied part of your post below for easier answering:

      A typical low-carb day:
      7 a.m: two scrambled eggs with 1/2 red bell pepper (egg whites only – yolks count as fats – need 4 egg whites for a complete protein, need to add a carb – every breakfast is a high carb meal)
      10 a.m: protein shake with berries (no berries, berries are carbs – no carbs on low carb days, need to add a fat)
      1 p.m: 3 ounces grilled chicken with 1 cup asparagus (need to add a fat)
      4 p.m: 1/3 cup oatmeal with 10 almonds (need to add a protein, no oatmeal since oatmeal is a carb)
      7 p.m: 3 ounces steak with 2 cups steamed broccoli and cauliflower (need to add a fat)

      A typical high-carb day:
      7 a.m: 1/2 cup oatmeal with walnuts and berries (no nuts/fats, need to add a protein, make sure your oatmeal + berries isn’t more than 1 portion of carbs)
      10 a.m: apple with 2 tablespoons peanut or almond butter (no nuts/nut butters on high carb days, need to add a protein)
      1 p.m: half turkey sandwich on whole-wheat bread (make sure your turkey = a whole protein portion, can add a veggie)
      4 p.m: 1 cup three-bean salad with 1 cup quinoa (need a protein, and too many carbs – both beans and quinoa count as carbs)
      7 p.m: 3 ounces grilled chicken with 1 cup whole-wheat pasta and pesto (can add a veggie if you’d like)

      Here’s how to put together your meals:

      Low carb meal: protein + fat + veggies (non-root/non-starchy type)
      High carb meal: protein + carb + veggies (if you’re still hungry)

      Hope this helps – it’s a bit confusing at the beginning, but you’ll get it! :)

  40. Scott - August 30, 2015

    HIGH carb day dressing: It is my understanding you can’t have fat on a high carb day but I see that you can have vinaigrettes but they have oil which is a fat so which ones can I have.

    • Team Powell - August 30, 2015

      Hi Scott: Salad dressings (fat-free/reduced fat/low fat) are considered flavorings, so you can have them with any meal. The serving size is 2TBSP, and be sure to count those calories because they can add up pretty quickly. Hope that helps!

  41. Kristin - August 28, 2015


    I have been looking into this for a while and would like to start Monday. I like to do all my grocery shopping for the week on one day. So in trying to get my list together and to plan my meals, is there anywhere I can find an approved foods list?

    • Team Powell - August 28, 2015

      Hi Kristin: There’s an approved foods list in Chris and Heidi’s book, “Choose More, Lose More for Life.” Here’s a post that will give you some ideas on protein sources:, as well as the info in this post for carbs. As for fats, think cheese/reduced fat cheeses, nuts, nut spreads, avocado, olives, etc. Good luck!

  42. Heather - August 27, 2015

    I love love EWL and Heidi’s blog!!! Heidi and Chris inspire me to be healthier. I am confused on how many calories my husband and I should eat. We are doing cardio 3-5 times a week and lifting weights 5 times a week. If we are working out that much do we need more calories then the amounts in Choose to Lose? Also how many protein shakes do you recommend daily? I am close to my goal weight, but really want to be more muscular, any advice?! Thanks for all u both do 😀

    • Team Powell - August 27, 2015

      Hi Heather: The answer to your question depends on how close you are to your goal weights and how intensely you work out. Try following the calorie recommendations (women: 1200 on low carb days and 1500 on high carb days / men: 1500 on low carb days and 2000 on high carb days), and if you need to, you can adjust your calories to support your workouts. Doing so could slow down your rate of weight loss, so please keep that in mind. As for protein shakes, try to stick to one a day to make sure you’re getting enough whole foods in your diet. And the best way to build muscle is to eat healthy and work those muscles, so you’re definitely on the right track!

  43. Erin - August 27, 2015

    If I’m doing a Powell Perfect shake for breakfast on low carb day, do I still add some fat like peanut butter? Also, can I add a green super food powder as well- will that count as a serving as veggies?

    • Team Powell - August 27, 2015

      Since every breakfast is a high carb meal, you won’t want to add any fats, and your Powell shake counts as both the protein and carb portions of that meal. You can add the green super food powder if you’d like to, but make sure you’re getting some whole veggies in your diet too. Hope that helps!

  44. Brie - August 26, 2015

    I’m intrigued by this plan and thinking about trying it. I exercise 6 days a week and I am a distance runner. I run my long runs on M, W, S and run a 4-5mile tempo run on T, Th followed by strength training, and a 5-6mile run F followed by strength training. I’ve never been overweight and I am fit now but looking for ways to get even more lean. My first question is: do I need to figure out how many calories I need to support my training and fit that into the carb cycling plan? Second: you guys say to eat breakfast within 30min of waking up. I get up really early to exercise so I can do it while my kids are still sleeping (they are 3 and 1). I can’t eat a meal that large right before I exercise. I normally eat half a protein bar or a small bowl of cereal with almond milk before I workout and then breakfast after. Can I do that if I allow 3 hours between those meals? Does that pre-workout snack count as a meal?

  45. Alene - August 26, 2015

    Hi There! I just started carb cycling this week, still getting the hang of things! And I think I may have made a protein powder mistake! I spent $30 on a powder (Natureade vegan smart all-in-one), when I got it home I realized that it has a lot of different proteins/ nutrition stuff in it. Bottom line, I don’t think it’s 100% protein, it has 20 g protein a serving, but also 14 grams of carbs?! I already opened it, so I cannot return it. Is it okay to use? Maybe just on high carb days or would it work for low carb too? Or should I scrap it, and call it a $30 mistake?

    • Team Powell - August 27, 2015

      Hi Alene: No! No need to throw it away. You can use it for high carb meals, and it equals a protein and 1/2 (ish) a carb serving, so just add a 1/2 a carb, and you’re good to go! For a powder that counts only as a protein portion, choose one with between 15-20 grams of protein and less than 5 grams of carbs per serving. Welcome to carb cycling!

  46. Heather mitchell - August 24, 2015

    Hi! We’re just starting out on our carb cycling journey and I had a question. Is it okay to skip the flavor portion of a meal? Like if on a low carb day if I have a meal of cottage cheese, almonds, and carrots, will this be complete? Or are the amount of calories in the flavorings necessary in the weight loss process? Thanks!

    • Team Powell - August 25, 2015

      Hi Heather: Yes, you can skip the flavorings whenever you’d like. They are totally optional. Welcome to carb cycling!

  47. Erin - August 18, 2015

    If I’m doing a Powell Perfect shake for breakfast on low carb day, do I still add some fat like peanut butter? Also, can I add a green super food powder as well- will that count as a serving as veggies?

  48. marinermom - August 16, 2015

    Love you guys! Can’t wait to begin! Bought your second book and have looked around for “Sample” menus but can’t find any. The instructions for what to eat are easy to follow, but I always like to see some ideas laid out and to see what a day could look like, especially for snacks, etc. It helps for those of us who need inspiration. Thank you!!

    • Team Powell - August 16, 2015

      We really don’t have sample meal plans, but 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. Hope this helps!

    • brandi - August 16, 2015

      same here! thanks for the question :)

  49. Jenn - August 16, 2015

    hi guys! So just to be sure (sorry if you’ve answered this already)…do low carb cycle on my cardio days and high carb cycle on my weight days? Off the carb cycling topic but it would play into my cycling…Is it alright to do kettle bells and barbell exercises two days in a row? Either way, kettle bells would be considered a high carb day, right? You’re the experts! Thank you!!

    • Team Powell - August 16, 2015

      Hi Jenn: In carb cycling, for all four cycles, you’ll do strength training (9-Minute Mission) and cardio (Shredders) Monday-Friday. If you want to do your own strength training program, you totally can, just make sure you don’t work out the same muscle groups two days in a row. Your muscles need 48 hours to recover and get stronger in between workouts. And all four cycles follow an alternating schedule of low and high carb days, but each cycle has a different arrangement of these days throughout the week. The low and high carb days are associated with the foods you’ll eat, not what exercises you’ll do. Hope that helps!

  50. Erin - August 14, 2015

    If I have cottage cheese and a handful of cherry tomatoes for my afternoon snack on a low carb day, is this complete? Does the low fat cottage cheese count for both the protein and fat?

    • Team Powell - August 14, 2015

      Hi Erin: Your cottage cheese counts as a protein only, so you’ll need to add a fat. :)

  51. sandy - August 13, 2015

    Hello! I just started the carb cycling program and I have a question about string cheese. How many pieces can I have on low carb days? Thank you!

    • Team Powell - August 14, 2015

      Hi Sandy: One piece of string cheese would count as the fat portion of a low carb meal. Happy carb cycling!

  52. Kayla - August 13, 2015

    I’m currently doing crossfit 3x per week. Would it be better to do that on high or low carb days, or does it not matter? Also, would pb2 be considered a protein? Or carbs? Or neither…

    • Team Powell - August 13, 2015

      Hi Kayla: You can do CrossFit on whichever days works best for you. And for PB2, It really doesn’t count as a whole portion of anything in its 2 TBSP serving size. Maybe count it as a flavoring but keep track of those calories.

  53. Diana - August 12, 2015

    I began the classic plan on June 21. I feel better and know I’m eating so much healthier…and have lost 7.5 pounds. Does that amount of weight loss sound on target? I’m 58, and I have to remind myself that everyone loses at a different rate. I want to lose 14 more pounds. Should I try the turbo plan or keep doing what I’m doing? Thanks so much!

    • Team Powell - August 12, 2015

      Hi Diana: Congrats on those 7.5 pounds gone – that’s awesome! A person’s rate of weight loss depends on starting weight, muscle mass, and some other factors, and it can be different for every person. And the closer you get to your goal, the slower the pounds will come off. You can change cycles at any time, so do what works best for you! You’re definitely on the right track!

  54. Jennifer Zahari - August 11, 2015

    Hello! I’m carb cycling. Using the fundamentals in the Choose to Lose book. I supplement with a lot of leafy vegetables like broccoli and cauliflower. Should I be adding these carbs to my daily count?

    • Team Powell - August 11, 2015

      Broccoli and cauliflower are considered veggies in carb cycling, and you can have two fist fulls of veggies with every meal. These types of veggies are counted separately from other carbs. Good luck!

  55. Amanda - August 11, 2015

    Hi! My friends and I are starting carb cycling this week. Can we eat non-fat plain greek yogurt on both high and low carb days because it’s considered a protein? What about cottage cheese? Any day?

    Thank you!

    • Team Powell - August 11, 2015

      Hi Amanda: Welcome to carb cycling! Yes, you can eat nonfat plain Greek yogurt and cottage cheese as the protein part of any meal – both low and high carb. You can do this!

  56. Chris - August 9, 2015

    Hello! I just have a quick question about breakfast on low carb days. I’ve been taking a “Premier Protein Shake”, with 5g of carbs. Is that enough carbs or should I also have some oatmeal? Thanks!

    • Team Powell - August 10, 2015

      Hi Chris: Your protein shake would count as the protein part of your high carb meal (breakfast), so you’ll still need to add a carb portion. And remember, every breakfast is a high carb meal (protein + carb + veggies), no matter if you’re on a low or high carb day. Good luck!

  57. Sarah - August 9, 2015

    I am trying to prepare my meal plan for the week to start with the classic cycle. But I am having trouble figuring out low carb day. For veggies I love cucumbers, carrots, salad, tomatoes, mushrooms,and potatos. But the book has potatoes and carrots as carbs, so I dont understand if this means I shouldn’t have those on low carb days? But I don’t want to Just eat salad all the time either. ..I know need to learn to like more veggies as I have always been fruit person. I want to be successful at this buy even with the book I still feel a little lost!

    • Team Powell - August 10, 2015

      Hi Sarah: Since the book was printed, carrots are now considered veggies in carb cycling, so those are an option for any meal. And since potatoes are considered carbs, you’ll only want to eat them as the carb portion of a high carb meal. You can do this!

  58. Julie Munsell - August 7, 2015

    I’m sorry I’m not quite getting it. I’ve looked up several sites with lists of “non-starchy” vegetables but each list has different things on it. For example are carrots ok on the low-carb days? What about sugar snap peas? Can you suggest a reference list of the types of veggies to choose from on low -carb days?


    • Team Powell - August 7, 2015

      Hi Julie: Both carrots and sugar snap peas are considered veggies. There’s a complete foods list in Chris and Heidi’s book, “Choose More, Lose More for Life.” It’s awesome!

  59. Chandra - August 5, 2015

    Hi there!! I’ve been reading through all of the comments & haven’t seen anyone post this – so here’s my question:

    On Page 72 where it breaks down what to eat with each meal on high or low carb days…for breakfast On low-carb days, it says to eat protein, carbs & veggies. However, on page 206 where it gives examples of the meals for breakfast – it doesn’t include any carbs in the recipes given – yet it includes fats (which wasn’t listed as a part of our required breakfast on page 72). Does this mean we would just add a carb such as a piece of Ezekiel bread or a whole grain tortilla with our meal for every breakfast of the week – both on low & high carb days?

    Just wanted to be clear as in starting my first carb-cycle tomorrow morning! I’m excited :)) thanks for all of your help! xoxo

    • Team Powell - August 6, 2015

      Hi Chandra: So sorry for your confusion. The spritz of olive oil used in the omelet recipe on page 206 isn’t enough of a fat to count as a fat, it’s simply enough to make cooking the omelet possible. On page 207 are the options to make this either a low carb meal (for a meal after breakfast on a low carb day) or a high carb meal (which you could use for breakfast or any high carb meal). And you’re right – you’d add a carb to this omelet to make it a high carb meal. Just a reminder: Every breakfast – on both low and high carb days – is a high carb meal: protein + carb + veggies. And happy carb cycling – you’re going to love it!

    • shelly - August 10, 2015

      I’m starting Turbo this morning and want to clarify where all natural peanut butter with Coconut oil would be…protein or fat. I don’t have time in the mornings to make omelettes, and need something quick in the mornings. I started the morning off with a protein shake which has the following: 0 carb,0 sugar,22 protein. I also had 1 piece of eK bread with a tsp of peanut putter on it instead of eating it dry.Thanks

    • Team Powell - August 10, 2015

      Hi Shelly: Any type of nuts, nut butter, and oils are considered fats in carb cycling. One other thing: Since very breakfast in carb cycling is a high carb meal (protein + carb + veggies), you’ll want to skip the peanut butter. Otherwise, this is a great high carb meal! You can do this!

  60. nikki - July 30, 2015

    I am confused about the number of carbs I should be taking in on low carb days. On atkins, it was simple. I adjusted to 20 g for 2 weeks and increased up to 40 there after. Now, with the high carb breakfast, even low carb days seem like high carb days when I look at my carb count for the day on MyFitnessPal. Also, what is the limit on fat carbs on highcarb days. I had a peach the other day, and never knew there was fat in it until I looked at my fitness pal that evening, so I am guessing other things have fat that I may not realize.

    • Team Powell - July 30, 2015

      In carb cycling, we don’t count grams of anything, we count portion sizes. It makes it so simple! There’s an awesome graphic in this post that shows you how to put together all your carb cycling meals, so that should be very helpful. Happy carb cycling!

  61. sheyrl ariete - July 30, 2015

    when can i eat fruit? i am doing turbo cycle

  62. George - July 24, 2015

    Hi! I am 6 weeks in and have lost 24lbs. I could probably lose another 30 lbs or so. Should I be losing weight during the slingshot week? I did lose 2lbs…is that ok to lose weight during that week 4? I followed the plan from the book and worked out like I normally do. Thanks

    • Team Powell - July 24, 2015

      During your slingshot week, it’s okay to lose weight, but you also might not, and that’s okay too. Congrats on those 24 pounds gone!

    • Mary - July 28, 2015

      That is a great weight loss. How hard was it to stick to the program?

  63. Jelena - July 23, 2015

    Hi Heidi,
    i want to try carb cycling but i have a doubt.
    – Is it ok for breastfeeding mother to be on this ”diet” and is it enough 1200kcal on low/ 1500kcal on high day?
    – Also can we drink milk ( under 1% of milk fat) bc i don’t see it on any list?

    • Team Powell - July 23, 2015

      Hi Jelena: Here’s a post from this blog that outlines Heidi’s breastfeeding nutrition program: And milk is not on the approved foods list because it contains both fat and carbs. However, since a breastfeeding mom does not follow carb cycling exactly, you could drink 1% milk while breastfeeding. Good luck!

    • Melissa - September 14, 2015

      What if it is fat-free milk? Could we count it as the carb for that meal (breakfast or on high carb days)?

    • Team Powell - September 14, 2015

      Hi Melissa: Skim milk could count as about a 1/2 a carb portion for a high carb meal.

  64. Hellen - July 18, 2015

    Just finish week #1 of Turbo and it is going well (lost almost 5lbs). However mostly because of my schedule is really hard to me to have a big breakfast (ham omelet on low days and Muffin/egg whites on high carb day) So I was wondering what is your take on protein shakes with oatmeal for breakfast. Currently I am doing the omelet at 6am and the shake at 10am but it will actually a LOT easier for me to do it backwards.
    This is the shake I was thinking for 6am:
    1.5 scoops of protein powder (26g)
    1.5 cups of kale
    1.5 cups of spinach
    1 cup of oatmeal
    10 almonds.

    Thank you and you guys rock :)

    • Team Powell - July 18, 2015

      Congrats on those 5 lbs gone – that’s awesome! You’ll want to skip the almonds since they are a fat and each breakfast is a high carb meal (no fats). And make sure your protein powder has less than 5 grams of carbs or you could have a double carb with the oatmeal. Hope that helps!

  65. chris - July 15, 2015

    do the rotation of the carbs have to be every other day, or can i start with two high carb days, one low, two high and two low? or two high, two low, two high, one low?

    • Team Powell - July 15, 2015

      Each cycle has a different rotation of low and high carb days. You can get links to all four cycles in this post: Choose the one that works best for you, and get started!

  66. Tammy - July 12, 2015

    Hi, I have a question. I was wondering if there were some sample meal plans anywhere in Chris’ book? I’d like to start meal prepping on Sundays and I’d love a simple meal plan to follow. Thank you!!

    • Team Powell - July 12, 2015

      I’m so sorry but there aren’t. There’s an awesome graphic in this post that shows you how to put together every meal in carb cycling, and the recipes in both books are broken out into low and high carb as well, so you can either choose foods from the list to put your meals together, and/or choose recipes from the books. You have lots of options so you can put together meals that fit your taste and schedule! Happy carb cycling!

  67. Hilary - July 12, 2015

    Thank you so much for your reply! I just wanted to make sure I hadn’t misunderstood :) I just completed my 1st weigh in and lost 4.2lbs!!! It was actually just shy of a week but wanted to follow the Saturday weigh in guideline. 40 lbs to go:)

  68. Hellen - July 11, 2015

    I am starting the turbo cycling on Monday but I am confused. On my low carbs days I am eating the ham omelet from your book which has tomatoes and mushrooms in it. Do I still have to add 2 portions of veggies, and if so, what veggies? I feel like it would be a huge meal for a 6am breakfast. Also, at night I am eating chicken salad with lettuce, tomatoes and cucumbers so I have to add veggies as well? and can you guys recommend a good dressing that I can use?

    Thank you so much.

    • Hellen - July 11, 2015

      I am sorry but forgot to ask something else. Because work schedule it is impossible for me to eat every 3 hours, but I can do every 4 hours (except for pm snack). Is that acceptable? Thanks again.
      6:30 bf
      10:30 snack
      2:30 lunch
      5:30 snack
      8:30 dinner

    • Team Powell - July 11, 2015

      Sometimes, if you have a crazy schedule, you’ll have to adjust your eating times. Just do the best you can, and you’re good to go!

  69. Shannon - July 9, 2015

    Thanks so much for answering. It was real helpful. Two more questions of you don’t mind.

    I know under the carb cycle plan you don’t count grams just portions and calories – I am wondering though about carbs. If something has 10 carbs and 8 are fiber would that be considered a low carb (net 2 carbs). I was wondering how Heidi and Chris felt about the whole net carbs being carbs minus fiber.

    Also today was my 1st low carb day and I feel great!!! I can only seem to get about 1100 calories though. How do I get the cals up to 1200??

  70. lesley - July 9, 2015

    I recently got the book- love it. Two questions. 1) I am starting a 16 week prep for a bikini competition. I’m currently at 15.7% body fat and hoping to lose another 7-9 pounds and achieve a body fat of 10-12%. Would you recommend your carb cycling plan for this purpose and which plan? (Turbo?) 2) Would I still do the slingshot week? Thanks in advance! It would be so much easier to not count grams!

    • Team Powell - July 10, 2015

      Yes, carb cycling could work for you, and the Turbo Cycle would be a great place to start. And yes, you’ll still want to do the Reward Days and Slingshot Weeks. They are truly a key to achieving your goals. Good luck on your competition!

  71. Megan - July 9, 2015

    Hi! I am just starting carb cycling – today is my first day of the turbo cycle. I have logged all of my meals into MyFitnessPal, and I am unable to reach 1200 calories while following the portion sizes as directed.

    Today is low carb, so I’ve eaten the following:
    B – 4 egg whites (70 calories), 1 whole wheat sandwich thin (100 calories), broccoli, peppers, mushrooms and onions (35 calories)
    S – 3 slices low sodium ham (45 calories), 1/4 cup sharp cheddar (110 calories – I know this is larger than my thumb but was trying to get more calories in there), bell peppers and cucumbers (32 calories)
    L – 4 oz chicken (100 calories), 1/4 of a small avocado (31 calories), snap peas (35 calories)
    S – 2 hard boiled eggs (protein & fat, 140 calories), broccoli (31 calories)
    D – Romaine lettuce, cucumber, onions (31 calories), 4 oz grilled chicken (100 calories), 1 tbsp cheddar (33 calories)

    The total for all of that is 922 calories. I am not sure what else to add in – that would be a LOT of extra veggies if I filled in the deficit with 278 calories of veggies, and I don’t think I can eat that much anyway.

    Any ideas on how to get to 1200 while sticking with the plan? I don’t want to only eat 900 and stall my weight loss.

    Please help!

    Thanks so much!

    • Team Powell - July 10, 2015

      Hi Megan: You’re definitely on the right track! For your first snack, make sure the ham equals a protein serving (around 15+ grams of protein). For lunch, up your avocado serving to 1/3 cup (that equals a complete fat serving). For snack #2, add in a bit more protein – 4 egg whites = 1 protein serving. For dinner, you can up your cheese serving to 1 oz too. All of these should add some calories into what you’re doing. If you have “Choose More, Lose More for Life,” there’s an awesome food guide (with serving sizes and calorie amounts) beginning on page 192. This could really help you! Good luck!

  72. Shannon - July 9, 2015

    Hi. I’m 46 and about 129 and 26%bf. I want to be 120 and 20%. I have been able to take the weight off before by just restricting calories and fat but now it seems it is not coming off no matter how hard I workout everyday. I am going to start the turbo carb cycling. I have a couple questions
    1. How do I count quest bars?
    2. Can I eat a bar that is high fat and low carb (5g) and high protein (20g) on my low carb days.
    3. I have a great meal replacement shake for high carb days – do you recommend one for the low carb days?
    4. Veggies have carbs but we don’t need to worry about those carbs as long as they are not starchy veggies correct??
    5. Based on my stats above is 1200 cals a day about right??
    6. What veggies can I eat at b fast? Can’t imagine any veggies that I would have for b fast????
    7. What is a reasonable time goal for me to get to where I want to be?
    Thanks in advance for the answers

    • Team Powell - July 9, 2015

      Hi Shannon: Great questions – let’s get you some answers:

      1. Quest bars are a great low carb meal replacement. You can still add the veggies too.
      2. Yes, 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.
      3. Look for a whey-based powder with between 15-20 grams of protein and less than 5 grams of carbs per serving. With this powder you can also still have your fat and veggie portions for a low carb meal.
      4. Yes, non-root/non-starchy veggies, while technically carbs, are counted as veggies in carb cycling.
      5. You’ll want to eat 1200 calories on low carb days and 1500 calories on high carb days.
      6. You can eat any veggies for breakfast! Try adding spinach or kale to a smoothie, or veggies to an omelet.
      7. Chris and Heidi recommend aiming for a 10% weight loss in the first 90 days. This number does depend on how many pounds you want to lose too. The less pounds you have to lose, the longer it can take. Since you don’t have too many pounds you want to lose, a 1-2 pounds/week loss is awesome! And remember, you could be replacing fat with muscle as you’re working out, so there are other ways to gauge success than that number on the scale.

      Hope that helps!

  73. Heidi F. - July 6, 2015

    I am so excited to try this! My apologies if you have already answered this, but how many grams of carbs should a woman shoot for on a high carb day vs. a low carb day?

    • Team Powell - July 6, 2015

      Hi Heidi: In carb cycling, we don’t count grams of anything, only portion sizes (and calories, if you’d like). That makes it easy! Happy carb cycling!

  74. Sandy J. - July 6, 2015

    I’ve been looking over the carb cycling diet plan and have seen several references to Chris Powell’s enewsletter with a link to his website where you can sign up, but when I click the link it only takes me to the home page of website. I have been unable to find any reference to the enewsletter in any of the website sections/pages or a way to sign up for it. Could you please provide a direct link to the sign up option? Thank you.

    • Team Powell - July 6, 2015

      I’m so sorry, that newsletter option has been removed for the time being. Hopefully this option will be available in the future. In the meantime, feel free to keep an eye on this blog for great tips, recipes, and other health-related information.

  75. Hilary - July 1, 2015

    I love your show and Chris’s books! You’re both so very inspiring and down to earth! I’m ready to start my carb cycling journey this week, but had one last question. In many of the recipes in the book and online, it seems that there are a mix of carbs and fats in the same meals. Are those recipes more for the maintenance time or is there a certain amount of fats allowed on carb days, and carbs on fat days? Thank you so much for explaining everything so thoroughly, you guys and your team rock!!

    • Team Powell - July 1, 2015

      Most recipes in the book are broken down into low and high carb days. Which specific recipes are you talking about? And yes, there are several recipes on this blog that contain both – not everyone follows Chris and Heidi’s carb cycling program, so we try to offer healthy options that anyone can use. If any recipes on this blog do have both fats and carbs, then those would be best for reward days/meals.

  76. Hellen - June 30, 2015

    I just finished reading the Chris Powell’s choose More, Lose More for life book and I am getting ready to start next week with the turbo cycle.
    I made a menu with portions and I would love your insight, however I haven’t find a way to paste it here. Is there an e-mail where I can send it? i just want to make sure I am doing things right.
    Thank you, Hellen

    • Team Powell - June 30, 2015

      You should be able to copy/paste it right here or on my FB wall. :)

    • Jen - July 9, 2015

      Hi Hellen!! I would like to start the turbo cycle as well. Do you mind sharing your menu? I am at a standstill as of now and with twin boys it’s almost impossible to make any type of menu lol.

    • Hellen - July 11, 2015

      Thank you, I am going to try to copy and paste here the thing is I made it on excel so, I don’t know if it going to work.
      Low Carb
      Stack’em up-9 minutes no stop (Squats Thrusts 5 reps, Swing-ups 10 reps & Marching Soldiers 15 reps)
      Breakfast 7:30am Classic Ham Omelet with 1 slice of wg bread
      Snack 10:30am Protein Shake (spinach, kale and carrots), Almonds
      Lunch 1:30pm Steak, veggies
      Snack 4:30pm Chocolate Peanut butter Shake
      Dinner 7:30pm Chicken Salad

  77. Amy Middleton - June 27, 2015

    I am 34 years old, 5’5″ and 109lbs. I am athletic. I do 1-2 short but intense workouts a day of either HIIT, kettle bell, body weight, jump rope or moderate dumbbells. I have been following a low carb high fat plan b/c I am carb intolerant. Too much will make me sleepy but I am getting too thin. I want to keep growing my muscles but I still have a tiny bit of fat on my butt/thighs. I do have 4 kids with my youngest being 17 months so I know its jus time and consistency. I’d like to try the Fit cycle? But I’m afraid of the high carb days making me tired. Any advice?

    • Team Powell - June 27, 2015

      By being carb intolerant, are you meaning fruits and starchy/root-type veggies too? You can try the Fit Cycle, and then change to another cycle if you need to. Give it a try! Carb cycling is meant to be a program you can follow for life, and here’s a post about how to use carb cycling to maintain your ideal weight range: Good luck!

  78. Jana Williamson - June 25, 2015

    Heidi I can’t find chris’s news letter to get more information on food for carb cycling? please help.
    Thxs Hugs

    • Team Powell - June 25, 2015

      Chris’ site has been redone, and the list has been removed. We’re working on getting it on this site. There is a complete list of approved foods in “Choose More, Lose More for Life,” and it’s more extensive than the one that was on Chris’ site. Happy carb cycling!

  79. Chanah - June 23, 2015

    The flavorings listed in the book, are they still considered fats? Don’t know whether to count them as the fat portion of my meals or to eat another fat with it?

    • Team Powell - June 23, 2015

      They are counted as “extras,” and you’ll want to make sure and include their calories in your daily calorie count.

  80. Gracee - June 23, 2015

    Couple questions,
    – Are banana peppers bad to add to meals?
    – Can we eat veggies between meals if we’re hungry or do we only add it to our meals?
    – I’m on the turbo cycle. Week one I lost 6 lbs. But week 2 and 3 I barely lost anything. If i keep losing weight this slowly I won’t even lose 10 lbs this month. I haven’t cheated once and I have stuck with the plan exactly how Chris says to do it. I workout for an hour almost every day too. Suggestions???

    • Team Powell - June 23, 2015

      Let’s get you some answers to these questions! 1. Since peppers are considered veggies, you can add them to any meal. 2. It’s best not to eat between meals. 3. It’s very common for your rate of weight loss to fluctuate as your body adjusts to a new way of doing things, and your rate of weight loss can also be affected by how many pounds you want to lose. Are you drinking all your water? Are you changing up/varying your workouts? Are you working out Monday thru Friday as recommended? Are you able to work in extra movement throughout your day to burn even more calories? And please don’t get discouraged. Even a 1-2 pound/week rate of weight loss is awesome, and means you’re developing healthy habits that will benefit you throughout your life. You got this!

  81. MGA - June 22, 2015

    Hi, I just purchased Choose More, Lose More and I’m excited to give this a try. But I’m a bit confused about where fruits fit in, or if they fit in at all. On the “What Can I Eat” list, the carb list has all the sub-categories broken up into grains, legumes, pasta, root & starch vegetables. Then Fruits are listed separately under the “Fruits” list, not the carb list. However, the only categories you show for meals are Protein, Carbs and Veggies. So just where does fruit fit in? Did the publisher make the Fruit list separate when it should be part of the carb list? Or is all fruit just bad and should be avoided completely not part of any meal plan except on the “guilt free day”? Thanks!

    • Team Powell - June 22, 2015

      Great question! Fruit is definitely counted as a carb in carb cycling, and all carbs – fruits included – are an important part of carb cycling success. I hope this helps!

  82. sunshine42 - June 22, 2015

    Quick question…none of these carb cycling websites really tell you this…are we supposed to be counting the total amount of carbs OR net carbs (carbs – fiber) ? Thanks!

    • Team Powell - June 22, 2015

      No, in carb cycling there’s no gram counting, we use portion sizes instead. It makes it pretty easy! The graphic in this post is really helpful in helping you know how to put together your carb cycling meals. Good luck!

  83. J - June 12, 2015

    I just finished Choose to Lose, and I’ve made a list of all the recommended foods that I like to eat (I’m not picky, so it’s pretty long!) I did notice there are no pork products in the recommendations. Is this just a personal religious choice of Chris and Heidi, or is there actually something that makes pork undesirable as a protein option? Thanks!

    • Team Powell - June 13, 2015

      Pork tenderloin was added to the approved foods list in Chris and Heidi’s second book, “Choose More, Lose More for Life,” so that is an approved pork food. Happy carb cycling!

  84. Alyssa - June 9, 2015

    I just started carb cycling this week thanks to your Choose to Lose book! Question: I’m doing a pretty intense lifting/cardio routine and burning a ton of calories. I’m starting to feel weak and tired. 1200-1500 doesn’t seem like a lot of calories. Should I be increasing that if my workouts are intense? Thanks!

  85. Susan - June 8, 2015

    Hope you are still giving some advise on this site
    I’ve seen you guys on Dr. Oz, some show are about Monday, Tuesday, Thursday Friday low carb days. Wednesday & Saturday high carb days. Sunday, somewhat free.
    Then I’ve seen every other day, high carb, low carb. Which is it? Where can we get a list of the high/low carb foods?
    Thanks so much.

    • Team Powell - June 8, 2015

      How your low and high carb days are arranged depends on which carb cycling you’re following. Learn more about all the carb cycles here: You can find Chris and Heidi’s complete carb cycling program, along with an extensive list of approved foods, in their book, “Choose More, Lose More for Life.” Hope that helps!

  86. Renee - June 8, 2015

    How is unsweetened almond milk counted?

    • Team Powell - June 8, 2015

      Up to 2 1/2 cups of unsweetened almond milk can be counted as a beverage – it doesn’t really fit into any category so it can be used with any meal. Just keep an eye on your overall calorie count as this amount does have some calories.

  87. t - June 7, 2015

    Do I need to count calorie of veggies?
    I count calories everything except veggies.

    In the 4th week, I do not get the free day just high carb day. Correct?

    I love carb cycling!!

    Thank you!

    • Team Powell - June 8, 2015

      If you’re counting calories, then you will also count the calories of any veggies you’re eating. And you will have a reward day during your slingshot week every 4th week too. We’re excited you’re loving carb cycling!

  88. Diane Parker - June 4, 2015

    I am trying to figure out how many grams of protein I am sappose to be eating. Based on research it is 1 gr per pound. I am almost 50 grams off per day. I love protein, drink protein shakes that contain 30 g and cannot hit this amount.

    • Team Powell - June 5, 2015

      In carb cycling, we don’t count grams of anything, we count portion sizes. The graphic in this post will show you how to put together every meal in carb cycling – it’s so easy! As far as protein powders/shakes, Chris and Heidi recommend whey-based ones that have between 15-20 grams of protein and less than 5 grams of carbs per serving.

  89. Denise Schneck - May 29, 2015

    I hope you still get notified of comments on this old entry, I plan to start my carb cycling on Sunday and normally on week days, I eat 1/2 cup of plain oatmeal with a little cinnamon and stevia for breakfast (made with water) but that would just cover the carb portion of my breakfast, without doing eggs, what would be a good source of protein and veggies to have with the oatmeal? I’ve seen plain greek yogurt as a protein option but not sure how 2 servings of veggies would fit in with oatmeal and yogurt? any suggestions?

    all the breakfast recipes in the book seem to be eggs with veggies… I really like my oatmeal breakfast and am willing to switch it up some days but not all of them :)

    • Team Powell - May 30, 2015

      There are several protein options for your breakfast. You could drink a protein shake with your oatmeal, have some Greek yogurt (low carb type) on the side, have some eggs on the side, and others. And you only have 1 serving of veggies with every meal, not two. 😉 You can have any veggies you’d like, and with high carb meals, if you’re full, you can skip the veggies for these meals if you’d like to.

  90. Chelsea Penrod - May 24, 2015

    Such a big fan of the Powell pack! I am wanting to try carb cycling and plan to buy Chris’ book ‘choose more, lose more’ and preorder their new one coming! I just had a question that I’m not finding the answer too. What would you recommend for someone wanting to stay away from grains? I have a gluten tolerance and prefer to not eat grains all around except occasional oat meal. On a high carb day would I just mainly stick to vegetable and fruit carbs? Thanks!

    • Team Powell - May 24, 2015

      Hi Chelsea: On a high carb day, you can choose fruits, legumes, and root/starchy veggies. Happy carb cycling!

  91. Erika - May 16, 2015

    Assuming that a salad consists of leafy greens, veggies & a low fat protein, that then leaves the dressing as that meal’s “fat”. Do you have a recommended salad dressing for salads on low carb days? I’m never quite sure how much fat is too much fat for each meal (some dressings have 7 grams per 2 TBS, others have 12 grams per 2 TBS, etc.). Looking to lose weight, so just want to make sure I’m not choosing something incorrectly! Thanks so much!

    • Team Powell - May 16, 2015

      If you have “Choose More, Lose More for Life,” on page 198 is listed the acceptable fats. For salad dressings, you can have 2 tablespoons of low fat creamy dressings, and 1 tablespoon of regular dressings (these servings are between 70-100 calories). I hope this helps – happy carb cycling!

  92. Ashley - May 13, 2015

    I usually drink a natural isolate whey protein as snacks since it is quick and easy while chasing my toddler around. It has 25g protein and is naturally sweetened with stevia, but has 2g of carbs. Is this a no-go on low carb days after breakfast?

    • Team Powell - May 14, 2015

      This shake would work as the protein portion of any carb cycling meal. You’re good to go!

  93. Stephen - May 4, 2015

    Question about calories – I am 5’7″ 149. I am not looking to lose weight; goal is for fat loss and clean bulk. In one of the other responses, I saw a comment that a man should eat 1500 low carb days and 2000 high carb days. If I look at that as gross, net of exercise and daily caloric need, I would be well into a deficit; this would cause further weight loss and possible muscle depletion. What should I do?

  94. Jharid - May 1, 2015

    Hi- Can you switch carb cycling plans weekly : week 1 fit, week 2 turbo, etc. or is it best to stick to one plan over a longer period of time?

    Also, I complete my workouts in the morning prior to breakfast. What are my best options when cycling that will not mess with my 5 meals a day plan and keep me on track?

    Thank you!

    • Team Powell - May 1, 2015

      While you can switch carb cycles, it’s best to try and stick with one for a few weeks. Each one is tailored a bit differently and will help you lose weight at different rates, so keep that in mind too. As for eating and working out, here’s a video blog that might help you figure out what works best for you: Happy carb cycling! :)

  95. lisa - April 24, 2015

    Hey so i was wanting to start carb cycling doing the turbo carb cycle. I understand the days and whats a carb and protein and fat. Wht im confused about is in the one picture where it shows what to have for breakfast on a LC day and HC day to the side it says add 2 handfuls of veggies to each meal..would each meal be just breakfast lunch and dinner or snack time as well? Thanks in advance

    • jimmie - April 24, 2015

      Will this work after a total thyroidectomy? Or should i just for love carb?

    • Team Powell - April 24, 2015

      I’d suggest you discuss Chris and Heidi’s carb cycling program with your healthcare team, and then follow any modifications – if any – they suggest. We wish you the best!

  96. Tawny - April 22, 2015

    Thank you for providing this valuable info. I you don’t necessarily count macronutrients, but roughly, how many grams of carb do you consider low vs high. Thanks again!

    • Team Powell - April 22, 2015

      In carb cycling, we really don’t count grams of carbs, we count portion sizes as shown in the graphic in this post. Hope that helps!

  97. Gretchen - April 14, 2015

    I am looking forward to starting the Carb cycle, but I love air popped popcorn. Can I have this on high carb day or would I need to limit it to only once a week on reward day? Thanks

    • Team Powell - April 14, 2015

      Air popped popcorn is an awesome option as the carb part of high carb meal. Happy carb cycling!

  98. chubmom4 - April 12, 2015

    I just finished your book 2wks ago but am confused about the calories allocated for reward meals . I am a past binger so I don’t want a full day of treats but cannot go a full week wIthout either. I tried the easy but now want to cut back to 3 HC days with reward meals. Wed/sat/sunday but how do I determine the calories for just a reward meal? I like to count my macros and have been aiming for under 50carbs on LC days. I do feel more in control of my food than I have in 10years so thank you for that. I have 30lbs I want to lose and I like how I can slowly build up my LC days as I improve with food choices. Kind regards.

    • Team Powell - April 12, 2015

      We’re so excited you’re liking carb cycling! Reward meals have around an extra 250 calories, and you can eat anything you want – both healthy and more treat-type foods. If you have a cycle with a reward day, then you eat up to 1000 extra calories for that day. Happy carb cycling!

  99. Amy - April 9, 2015

    Hi! I just started carb cycling (doing the Turbo Cycle) a couple of days ago and so far I’m loving it! I’m just wondering… today I’m on a “low carb” day. Would it be okay to have some fresh strawberries with my string cheese and raw almond snack? Or should I stay away from strawberries on low carb days?

    Thanks so much! Team Powell is awesome!

    • Team Powell - April 9, 2015

      Welcome to carb cycling, and I’m so happy you’re loving it! On low carb days, you’re only supposed to have fruits (carbs) as the carb part of your high carb breakfast (every breakfast is a high carb meal). And remember to add a protein to the snack you’ve described – both string cheese and almonds are considered fats in carb cycling, so you’ll only want one portion of fat for your low carb snack. :)

  100. Eileen - March 31, 2015

    What can I eat on my salad on high carb days?

    • Team Powell - April 1, 2015

      Any veggies and fruits, and as dressings you can have the fat-free type, lemon juice, vinegar, low fat Italian, and balsamic vinaigrette.

  101. Amanda - March 27, 2015

    Hi (:

    What does a reward day look like as far as eating goes?
    Is it rewards all day, or just for one meal of that day?

    Thank you 😀

    • Team Powell - March 27, 2015

      If you have an entire reward day, you can eat anything you want, any time you want, up to 1000 extra calories. It can be healthy foods, “reward” foods, or a mix of both – it’s totally up to you!

  102. amber - March 20, 2015

    do you eat veggies with your meal on he high carb day? if i want to loose fast can i do 3 low carb days with 1 high carb day then repeat the cycle/

    • Team Powell - March 20, 2015

      You can if you’re still hungry. But they’re not optional on low carb days. Happy carb cycling!

  103. AMY - March 16, 2015

    I’ve read the choose more lose more book but I’m confused about the calories…. I’m not an average size woman and everything lists calories at 1200 which seems very low. How do I figure out how many calories I should be eating on a low carb day vs a high carb day?

    • Team Powell - March 16, 2015

      The daily calorie amounts listed in the book (1200 calories on low carb days and 1500 calories on high carb days) are recommendations for everyone to follow, no matter how many pounds you’d like to lose. (For men, it’s 1500 on low carb days and 2000 on high carb days.) Chris and Heidi have done a lot of research, and through their many years of experience helping people transform their lives, these are the recommendations they’ve found that work, and these calorie recommendations, when combined with their exercise program, can help people achieve their transformation goals. Happy carb cycling!

  104. Jennifer - March 12, 2015

    Hi. I have a quick question. I plan to start carb cycling and I do a boot camp 3-4 times a week and burn around 600-700 calories. 1200 to 1500 calories seem very low for the exercise I do. Would it be okay to increase the calorie intake? If so by how much?

    Thank you very much!

    • Team Powell - March 12, 2015

      How long is your bootcamp? Chris and Heidi recommend doing their 9-Minute Missions Monday-Friday, and up to an hour of cardio (Shredders) Monday-Friday too. If you’re worried, start with the Fit Cycle. You can change cycles at any time! Happy carb cycling!

  105. Alex D - March 10, 2015

    Hi there! I have a question about morning workouts. I’m excited to do the Turbo cycling and tend to do a morning workout a few days a week at 7am. For awhile I’ve been doing it fasted. Do I need to eat my high carb breakfast before this workout? Or is it okay to keep it fasted and then do my high carb breakfast at 8am? Also, I’m assuming no fats in my breakfast ever? (i.e. cooking oils, butter, avocado) even on low carb days? Thanks so much!

  106. Neha Ghosh - March 4, 2015

    Hey Chris and Heidi,

    I just started this week and this is my plan. Please let me know what you’re thinking. I use Myfitnesspal to track my food and such and it tracks in g’s. So I just want to know if should count the carb grams from vegetables on low days? My stats are below. Please help!

    5’7” female – 147lbs

    Sunday – Low
    Monday – High
    Tuesday – Low
    Wednesday – Low
    Thursday – No
    Friday – Low/Weigh in
    Saturday – High

    No Carb – 140-150G protein, 60-70G fat, carbs from greens only
    Low Carb – 60-80g of Carbs, 140-150g of Protein, 40-45g of Fat
    High Carb – 140g of Carbs, 140-150g of Protein, 20-25g of Fat

    • Team Powell - March 4, 2015

      First of all, we don’t count grams of anything in carb cycling, we count portion sizes (please refer to the graphic in this post), which makes things much simpler. You can also count calories if you’d like. As for your weekly schedule, it doesn’t look like you’re following one of the four carb cycles as far as how you’ve arranged your low/high carb days. Chris and Heidi’s plan is designed for maximum weight loss and fat burn, so you might want to choose one of their four carb cycles to follow. You can change cycles at any time, so you should definitely be able to find one that will work for you and your goals!

  107. Ashley - March 2, 2015

    Another question. I’ve been doing it for a month and feel like nothing has changed. I think my proportions are a little off….for low carb days and when using fat for example quacamole ontop of lettuce tacos what would the equivalent of my thumb be in tablespoons? I’ve been using like a whole wholly guacamole mini cup ontop or half the cup. Is a thumb like a tablespoon or 2? Or salad dressing be how many tablespoons on top? Thanks so much! I just don’t want to be using too much fat in things :) and on high carb days for a snack is like an apple and some turkey ok?

    • Team Powell - March 3, 2015

      Hopefully this will help: 1/3 cup of avocado is 1 fat serving. The serving size for low fat/no fat dressings is 2 T, and for regular fat dressings the serving size is 1 T. I’m not sure which book you have, but in “Choose More, Lose More for Life,” there’s an awesome foods list (with serving sizes and calorie counts) that begins on page 192. And yes, for a high carb day an apple and some turkey for a meal/snack is great! Happy carb cycling!

  108. Ashley - February 25, 2015

    So are hard boiled eggs ok for any day?!

    • Team Powell - February 25, 2015

      Great question! 4 egg whites are considered a protein serving, and they would work for any meal. 2 egg yolks are considered a fat serving and would only be eaten for a low carb meal.

  109. Daphne - February 22, 2015

    Thank you for explaining this so I can finally understand how it works! So, on high carb days we should NOT be eating any fats?

  110. Amber - February 13, 2015

    Question about pre-workout and long days. My days are very long i wake up at 515am, workout 6-7 am work 830-530, then night class from 6-10 pm then in bed by 11. I like to have a small snack before i workout, usually almonds and some blueberries or a piece of toast with peanut butter, I usually don’t count that as a meal since I burn it off during the workout. Then 730 am usually eat breakfast if I follow your plan of every 3 hours that would put my next 4 meals at 1030, 130, 430 & 730. That would leave 3.5 hrs between my last meal and bedtime. I’m afraid I’m going to get hungry in this time. Any suggestions on meal spacing so I don’t starve since my days are ridiculously long.

    • Team Powell - February 13, 2015

      It’s best to space your meals like you’ve outlined – every 3 hours. If you follow the portion sizes and make up of each meal, you should be able to go from your last meal to bedtime. If you do get hungry or get cravings, sometimes simply drinking some water can help, or try chewing a sugar free piece of minty gum. If you are following the meals as they’re outlined, you’re getting all your calories for the day in those 5 meals, so you’ll not want to eat anything else or your weight loss could be affected. Try making and keeping a promise to yourself that you won’t eat after that last meal – promises are a tool Chris and Heidi use with every person they work with. Learn more here: You can do this!

  111. Becky G - February 7, 2015

    Hi Heidi! If it wouldn’t be to much trouble can you name some snacks and meals you eat? That is always the frustrating part of any program for me. I printed out Chris’ poster with all the foods just need suggestions for meals. I’m starting a cycle soon. Either fit or turbo. Thank you!!

    • Team Powell - February 8, 2015

      There are lots of great recipes in both Chris and Heidi’s books (“Choose to Lose” and “Choose More, Lose More for Life”). And for each meal, simply choose a protein, carb, and veggie (the non-root/non-starchy type) for high carb meals, and a protein, fat, and veggie (non-root/non-starchy type) for low carb meals. The possibilities are almost endless! Happy carb cycling!

    • Angela - February 10, 2015

      Search “carb cycling meal plans” on Pinterest. There’s quite a few!

  112. Sarah - February 4, 2015

    Hi, I am going to give carb cycling a go to achieve my goals. Is there a way to access a meal plan? Is this in the book? Thanks

    • Team Powell - February 4, 2015

      We really don’t have meal plans, you’ll just choose foods and/or recipes from the lists and recipes in the books to put together your meals. Happy carb cycling!

  113. jen - January 21, 2015

    how about dairy? I tend to eat the 100 calorie greek yogurt (vanilla flavored) with some chia seeds and pom seeds and blueberries.
    how is this counted in the “carb” arena? simple or complex?
    the carb grams are usually around 12g with sugars being 7 of them.
    your advice would be great. I am one of those that can tolerate dairy, I dont eat it everyday but at least 2 x’s a week as a snack.


    • Team Powell - January 21, 2015

      Great question! We really don’t count grams in carb cycling, just portion sizes. The Greek yogurt would be counted as a protein, the seeds as a fat, and the blueberries as carbs. In carb cycling, you wouldn’t want to eat both the seeds and fruit together, except for a reward meal/day option. You’d eat the seeds as part of a low carb meal, and the blueberries as part of a high carb meal. Happy carb cycling!

  114. Meaghann - January 20, 2015

    Hi! I’ve been trying to research on the Powell’s fitness plan in order to help my husband and I get into shape. My question is, how do protein shakes fit into the plan? I saw a recipe on Chris’s page for chocolate almond protein shake, would that be an entire meal? Or how is it considered?

    Thank you!

  115. Jamie - January 19, 2015

    You said in carb cycling you don’t count grams when it comes to carbs only the portion size; however, some foods are higher in carbs and can be the same poriton size. So how would someone know what an acceptable amount of carbs on high carb is good compared to low carb days?

    • Team Powell - January 19, 2015

      On low carb days you only eat carbs for breakfast, and none the rest of the day. If you’ll follow the portion size guide for low and high carb days, you will be fine. Chris and Heidi designed the program to be as easy as possible to follow, and their portion guide works. You can do this!

  116. Heather - January 18, 2015

    I am reading my kindle book and looking at the websites and I have one question: coconut. Is coconut oil not an ok fat? What about coconut milk, flakes, or four? I use these as replacements for dairy and white flour when cooking. Is everything coconut against the rules?

    • Team Powell - January 19, 2015

      Coconut oil is considered a fat in carb cycling, and here’s a post all about coconut oil: The thing to remember about any coconut products is that they can be high in fat and calories, so you’ll want to take that into account when using them, and they could count as a fat in carb cycling.

  117. Leanne - January 14, 2015

    I have a question and I’m hoping Team Powell can help. I’m 5’4, 120lb (give or take).. I don’t need to lose weight, but I’d like to lose body fat. I started carb cycling for the first time with the classic cycle. I feel like I’m eating so much but I’m hungry ALL the time. Nothing seems to be filling even when I follow the recommendations. Do you have any suggestions for those just wanted to burn fat, not necessarily lose a lot of weight? I like the idea of carb cycling, but I think I need to change something..


    • Team Powell - January 14, 2015

      You might switch to the Fit Cycle – you can change cycles at any time. What is your workout routine like? The best way to replace body fat with muscle is to work those muscles as often as you can. The Fit Cycle will give you what you need for those workouts, and since you’ll have extra high carb days, you should feel fuller. One other thing: are you eating the two fist fulls of veggies (the non-root/non-starchy type) with every meal? Are you drinking all your water (60 oz/day for you) every day? Both of those could also help you feel fuller. Let me know if these don’t work, and we’ll go from there. :)

    • Leanne - January 14, 2015

      hi team powell,
      thanks for responding so quickly ! I think I’ll try switching to the fit cycle.. I workout about 4-5x a week, about 35-45 min on weekdays, a little longer on weekends. mostly strength training and weights.. cardio once or twice a week . I do drink my recommended amount of water but I’ll admit, my veggies fall short.. I stated with the classic cycle to get into the swing of things and get it all figured out (or try to anyway), so I’ll take the advice with the fit cycle. thanks so much!

  118. Meme - January 13, 2015

    Hi Team Powell, I have another question regarding the recipes in the book, Choose More, Lose More for Life. There are no calorie information for each of the recipes. Is there somewhere I can get that information other than doing the math for each recipe? Being on the Turbo Cycle (1200/1500 cal), I’m having a hard time finding recipes that are low in calorie for all 5 meals and STILL include the recommended portions. Thanks!

    • Team Powell - January 13, 2015

      Hi Meme (again): Yes, there is no calorie information available because each recipe is based on the guidelines for the 5 meals a day as outlined in the graphic in this post. If you’d like to figure out the calories for the recipes, sites like and are very helpful. Or you can use the calorie/measurement amounts in the approved foods list in the book. Happy carb cycling!

  119. JACY - January 13, 2015

    I want to start turbo plan but I am really confused because I 21 year old woman having impaired glucose intolerantance (pre-diabetic) having pcos. Right now I am following a low glycemic diet and I am seeing results………I am wondering if turbo carb cycling plan is right for me>
    I am morbidly obese and dohigh intensity interval training everyday! PLEASE HELP PLEASE REPLY!!!!

    • Team Powell - January 13, 2015

      I’d suggest showing Chris and Heidi’s carb cycling program to your healthcare team and see what modifications, if any, they would make to the program for your medical issues. Chris and Heidi have used their program with both pre-diabetic and PCOS clients after consultation with their clients’ healthcare teams, but again, please follow the recommendations of your healthcare team.

  120. Elizabeth - January 12, 2015

    Hello Heidi,

    I want to start the turbo carb cycling and just wanted to make sure i don’t count carbs just my calories. Last year in 2014 I lost 77 pounds on my own but now my body doesn’t want to lose any more for some reason. So I am jumping on board and trying this because you Chris are a HUGE inspiration to me. I watch all of his shows:)

    • Team Powell - January 13, 2015

      You are correct – you don’t need to count carbs in carb cycling. Follow the outlines in this post to put together your meals, and you can also count calories if you’d like. You can do this! And congrats on those 77 pounds gone – that’s awesome!

  121. Kristin - January 12, 2015

    Hi! I have read your whole book twice and have the gist of it down. However, I am having a hard time getting 10 cups of veggies, 2 cups per meal, in each day. I have tried to do actual meals that include veggies, like taco salad, wraps, spinach in smoothies, but I don’t have many more ideas. Any tips on fitting in all the veggies per day?

    Also, on LC days, if I add a little cheese on my taco salad, for example, as my fat, could I add some fat free cheese to get a little more flavor? Since it is fat free, what does it count as?


    • Team Powell - January 12, 2015

      That is a lot of veggies! And if it makes a little bit of a difference, it’s two fist fulls of veggies, not two cups per meal. 😉 On high carb days, the veggies are optional if you’re full. Cheese – whether full fat, reduced fat, or fat free – is considered a fat in carb cycling. Just watch the serving size that’s in the book. You got this!

    • Tiffany - January 13, 2015

      Fist fulls? I was thinking that was also about 1 cup per fist. In the foods list in the book some of the veggies that are portioned by 100 calories are a lot more than 2 fist fulls. For example in the smart foods list for Broccoli the serving size is 4 cups. So should we be eating 2 fist fulls or whats in the list? Can you please clarify on this topic a little more?

    • Team Powell - January 14, 2015

      “Two fist fulls” is a very visual way for people to know how much to eat. You can either follow the visual guidelines in this post, or count calories, or both. The important thing is to get the proteins, carbs, veggies, and fats for each meal (depending on if it’s a high or low carb day) and meet the suggested calorie totals each day.

  122. Meme - January 12, 2015

    I just started today and I only have about 10 lbs I’d like to lose (from having 4 kids!). My metabolism slowed down after I weaned my last child from nursing and I noticed my metabolism is no longer what it use to be and I’ve gained back about some weight in the last 6 months (my youngest is 2 1/2 years now). I was at my lowest weight ever while I nursed my 4th until he was 18 months old. I regularly workout and monitor my hr and calorie burn during these workouts. I can sometimes burn about 800 calories in a given day. Do I need to eat back those calories burned (I’m on the 1200/1500 cal for the Turbo Cycle)? Or do those calories just become part of total deficit? Thanks!!!

    • Team Powell - January 12, 2015

      No, you don’t eat back calories burned – they become part of your calorie deficit, which leads to lost pounds. Happy carb cycling!

  123. shweta - January 12, 2015

    As a vegetarian, our protein does come from things such as kidney beans and black beans . for low carb days, for our lunch/dinner, can kidney beans, chicpeas, black beans, be put in as our protein source sometimes? Een though they have carbs but i cant always eat tofu everyday as soy is not generally good to have so much. I prefer putting the beans in my salad to get my veggies

    • Team Powell - January 12, 2015

      The reason beans are considered carbs is because the carb vs protein count is not favorable for carb cycling. In order to get enough protein for beans to be counted as a protein serving, you’d have to eat more than a regular serving, which also adds too many carbs.

  124. Tiffany - January 8, 2015

    I didn’t see anything in the books about workout supplements. I am just starting your carb cycling program, but follow a weight lifting workout routine in which I take workout supplements (protein powder before and after workouts, among others). How do those fall into carb cycling? Do I need to count them as a meal or snack?

    Also, I am seeking a little clarification on the calories and portion sizes. I see that in the book it has a section on portion sizes for smart foods. If I am putting foods together that are on the list based on portion sizes, do I need to calculate the calories for everything to stay within the 1200-1500 range or will the calories fall within that range if I follow the portion sizes? What if I choose foods that aren’t on the list, is priority on portion size or calories?

  125. Barbra - January 8, 2015

    I’m confused on what and how much to eat on my reward day. It is a high carb day. Can I still eat anything? Or is it just more of what I usually eat on a hick carb day? Is there a calorie or portion limit?

    • Team Powell - January 8, 2015

      On your Reward Day you can eat anything you’d like to up to 1,000 extra calories.

  126. Shelly - January 7, 2015

    I have both books, Kindle version, is there a sample menu, not just high carb day or low carb day that I can look at. I may be missing it in books.

    • Team Powell - January 7, 2015

      Here are some meal ideas for low and high carb days: 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.

    • Shelly - January 7, 2015

      Thanks, I thought I was doing low carb every day, but in reality, I was probably doing high carb each day. Now to change my routine and that may not be as easy as I hope but I’m willing to give it a try.
      I joined your DietBet and plan on smashing that 4%.

  127. Jamie - January 7, 2015

    Hi! How many grams of carbs should I be having on my high carb days?

    • Team Powell - January 7, 2015

      In carb cycling, we don’t count grams, we count portion sizes. If you’ll follow the portions sizes in the graphic in this post, you’ll be good to go!

  128. shawna - January 6, 2015

    I’m probably reading way to far into this… But I’m confused on if I can have a portion of fat with my snack, how do I measure out a portion (thumb size) of cheese? PB is measureable in that sense, but not a fat that is whole.

    • Team Powell - January 6, 2015

      Great question! For all cheeses except low fat/sliced, 1 oz is a fat portion. For sliced, low fat cheeses, 2 oz is a fat portion. Happy carb cycling!

  129. Julie N. - January 3, 2015

    How much fat is too much for a high carb day? Clearly you want to stay as low as possible, but could I have 1 whole egg + 2 egg whites? Or should whole eggs be strictly for low carb days?

    • Team Powell - January 3, 2015

      We don’t eat any fats on high carb days/meals. Follow the guidelines on how to put a meal together that are in this post, and you’ll be good to go on your fats. For eggs, 2 egg yolks count as a fat serving, and 4 egg whites count as a protein serving, so whole eggs should be reserved for low carb meals. If you don’t have either of the books (which have extensive approved foods lists as well as measurements), you can get a free abbreviated list at Enter your email address in the “Join the Transformation” section, and when you hit “Join,” the next page will have the link to download the list. Happy carb cycling!

    • Julie N. - January 3, 2015

      Thanks for the reply. However, you clearly get some fat even on high carb days, even if you aren’t eating servings of healthy fat. There is fat in lean meats, protein powder, etc. It would be impossible to avoid fat entirely. I was curious if there was a “threshold” we should be trying to stick under. For example, 20g? 30g? Thanks again.

  130. Barbra - January 2, 2015

    Ok. I was just looking at my meal plan for my high carb day:

    Cereal/almond milk. 190 cals
    4 egg whites. 70 cals

    Greek yogurt 130 cal
    Banana 100 cal

    2oz Cube steak 100 cal
    2 slices whole grain bread. 120 cal
    Broccoli. 50 cals

    Almonds 15 100 cals
    Strawberries 1 cup 50 cal

    2oz cube steak. 100
    Baked potato. 170

    Total 1180 calories

    And my low cab day I was only about 870 cals.

    Is this too low. Should I add more of anything.

    • Team Powell - January 2, 2015

      You do want to make sure you’re eating 1200 calories on low carb days and 1500 calories on high carb days – that’s really important. Just looking through your high carb day, you’ll want to save the almonds for a low carb day and add a protein with your strawberries for that meal/snack, otherwise you’re making great choices! You can add veggies to every meal no matter if it’s a low or high carb day, so that will add some calories too. You got this!

  131. Barbra - January 1, 2015

    What meal replacement or snack shakes are a good idea?

  132. Victoria - January 1, 2015

    Hi, I’ve been successfully carb cycling with a differnt “plan” that had exact numbers. After reading you and your husbands blog post as well as anything other articles I could find I’m more than excited to start my journey with you. I’ve downloaded the app and plan on purchasing the books. However, I do have a question as to which cycle I want to complete. I’m 5ft3in and 136 pounds, currently I do moderate weight training (anywhere from 20lbs-35lbs/3-4 sets per muscle group/8-15 reps) 3 days a week and the other three I do cardio. Unfortunately on Monday I’m having my 2nd knee surgery (first doc didn’t do what he was supposed to). Anyways, I will not be able to I cardio for four-six weeks but I will continue to weight train as I do now. My goal is to drop these last 8-10 pounds and build nice lean muscle. Should I start the turbo or fit cycle? Thank you so much, and I hope you and your beautiful family have a great new year!

    • Victoria - January 1, 2015

      Oh and I should add that I’ve already gotten my health advisors blessing to continue working out other areas of my body after the surgery. :)

    • Team Powell - January 2, 2015

      Which cycle you choose depends on your overall goals. The Turbo Cycle will drop pounds the fastest, and the Fit Cycle will drop pounds a bit slower, but will give you some extra carbs to fuel your workouts. And remember, you can change cycles at any time. I hope you recover quickly from your knee surgery!

  133. Barbra - December 31, 2014

    Hi. I have a question about cereal… I picked up a box of Kashi Heart to Heart Blueberry clusters…and I noticed it has 210 calories per serving…isn’t this a lot? And if I eat it with unsweetened Almond milk, how much milk do I use and does the milk count as anything .
    Also, what meal/snack bars do u recommend? I am a nurse and really can’t leave the Emergency room every 3 hrs for a snack or shake….

    • Team Powell - January 1, 2015

      As long a you stay within the calorie guidelines (1200 for low carb days and 1500 for high carb days), you can split those calories between your 5 meals as you’d like, but try to keep them as even as possible so you don’t get overly full or too hungry in between meals. Also make sure you’re following the guidelines as to how to put together each meal as outlined in this post. You can use up to 2 1/2 cups of unsweetened almond milk and it counts as a flavoring. 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 days, 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. Happy carb cycling! :)

  134. Tiffany - December 29, 2014

    Hello, I am a fruit LOVER, and I am not seeing mention of smart fruit…Is there a list? Thanks!!!

    • Team Powell - December 29, 2014

      Fruits are considered smart carbs in carb cycling, so you can have a portion of fruit as the carb part of any high carb meal.

  135. Amber - December 23, 2014

    I just joined Chris’ site to get the download, but I thought it was going to be emailed & I didn’t even look for the link. Will I still be able to access it? I also just bought the book Choose to Lose: The 7-Day Carb Cycle Solution – I assume that probably has the food list as well? Thanks!

    • Team Powell - December 23, 2014

      Yes, the book has that food list and more. The list on Chris’ site is an abbreviated one, so you’re good to go! Happy carb cycling!

  136. leanne - December 17, 2014

    Besides cheese, dressings, avocados, and oils, are there any other smart fats I can eat on low carb days? I would prefer not to consume nuts and seeds due to their high arginine/low lysine levels (and side effects on my body).


    • Team Powell - December 17, 2014

      There is an extensive approved foods list in “Choose More, Lose More for Life,” and you can get an abbreviated version for free on Chris’ site. Go to, enter your email address in “Join the Transformation,” and when you hit “Join,” the next page will have the link to download the list. In addition to those you already listed, olives (13) and egg yolks (2) are also on the list. Happy carb cycling!

    • leanne - December 17, 2014

      egg yolks!! perfect. thank you so much!

  137. laura - December 16, 2014

    If I was to choose a protein shake to help lose weight… what should I look for? or choose? do I eat that with my breakfast? or lunch? or by its self as a meal replacement shake?

  138. laura j - December 16, 2014

    Im just starting to get into exercising… and I tried to do a pull up today… cannot. any good ways to help build arm muscles and to have a goal to complete a pull up? I have 2, 5, 8 lbs weights and a kettle bell. also push ups?? how many sets? I did dislocate shoulder in highschool so my one shoulder is weaker.

    • Team Powell - December 16, 2014

      To strengthen your upper body, do pushups, bicep curls, tricep dips or raises, shoulder presses, chest presses, and ab exercises to strengthen your core. If your shoulder starts to bother you, it would be a good idea to get it checked out sooner rather than later. Start with two sets of 12-15 reps with a rest in between sets. If you can finish the second set, then increase your weight a bit. If you can’t quite finish that second set, then your weight is pretty right on. Good luck! :)

  139. Sara - December 10, 2014

    Hi! A month ago I started carb cycling, love it so far! Also seeing/experiencing results while I was already quite “in shape”, so that’s great! I’m just confused about one thing: The book says you can add two fist portions of veggies to you meals, or as much as you want. Does this mean the calories of the veggies don’t count? Or do they? Hope you can help me, thankyou!

    • Team Powell - December 10, 2014

      Great question! Yes, the calories of the veggies do count towards your daily total, but since they’re veggies, the calorie count is small. Happy carb cycling!

  140. Cindi - December 9, 2014

    I’m excited to get started on carb cycling, but have a question regarding the inclusion of only low fat dairy and egg whites. I try to eat ‘whole’ foods and wonder if full fat dairy and whole eggs can be used with carb cycling? and what the impact of that would be? Thank you for your insight.

    • Team Powell - December 9, 2014

      Great question! Here’s some info that will hopefully help you figure things out: 4 egg whites = 1 protein serving, 2 egg yolks = 1 fat serving (so basically, 2 eggs would be 1 fat and 1/2 a protein). Full fat dairy would be considered a fat due to the high fat content. Happy carb cycling!

  141. Sandi - December 5, 2014

    I know there are recipes in Chris’s book, but is there another place online where we can find other carb cycler’s recipes or Chris or Heidi’s additional recipes. I’m trying to find new and simple meal plans so I don’t get bored. Thanks so much.

  142. Danielle - December 4, 2014


    I have just reread Chris’ newest book as I am in my first week of carb cycling (Turbo Cycle). I have a couple of questions that I can’t seem to find the answer to:

    1. What is hummus considered…a healthy fat? Since it is Chickpeas, I wasn’t sure if this could only be consumed on High Carb days.

    2. In regards to the slingshot week, am I correct that you are saying to eat the serving of carbs each meal of each day, but no healthy fats at all that week (unless they are eaten on the reward day)? That seems awhile to go without eating a healthy fat of some kind, so I wanted to double check that.

    3. Is it okay to work out on the reward day, but to take off working out on one of the low carb days?

    Thanks in advance!


    • Team Powell - December 5, 2014

      Great questions! 1) 2 tbsp on hummus is considered a flavoring. More than that would be considered a carb or fat depending on how much fat is in the hummus. 2) Yes, during your slingshot week you don’t eat any healthy fats (except on reward day). 3) It’s best to follow the exercise program as outlined in the book. Happy carb cycling!

  143. Sandi - December 1, 2014

    I started carb cycling about a month ago and I’ve lost 15 lbs! It’s so helpful that I’m not hungry or craving, likely because I’m eating such a balanced diet. Could you please clear up for me whether or not we “have” to eat two fists full of veggies at our snacks? I would rather only at meals, but if it’s necessary to eat the veggies at all 5 meals, I’ll do it. Thanks!

    • Team Powell - December 2, 2014

      Congrats on those 15 pounds gone – that’s awesome! Two fist fulls of veggie are recommended for all low carb meals, and for high carb meals if you’re still hungry. You got this!

  144. Jen - November 25, 2014

    I just have a question regarding the veggies, this is only my first week on the classic cycle. My first day on low carb was pretty hard and I had to eat some extra veggies. What I am wondering is if we can have 2 servings (if needed) at the snack time or if it is just with the whole meals 3 times a day?

    • Team Powell - November 25, 2014

      You can have two fist fulls of veggies with all 5 meals every day. Happy carb cycling!

  145. Leanne - November 25, 2014

    Hello — I want to start carb cycling and get my family into it, but I’m somewhat confused. In the post above, Heidi says every breakfast of every day is a high carb meal, but none of the recipes (looking in the “Choose More, Lose more for life” book”) beneath “Breakfast” have a carb included in them for low-carb days.. help!

    • Team Powell - November 25, 2014

      At the end of every recipe in “Choose More, Lose More for Life” there are instructions on how to make each one either a low or high carb meal. Hope that helps. Happy carb cycling!

  146. Amy - October 20, 2014

    I have been reading a lot lately about reverse dieting in the bodybuilding world primarily and the damage that low calories can have on your metabolism. The calories suggested for women, even on high carb days, seem low to me at 1500. I know this is probably an estimate but wanted to hear your thoughts on the topic. At some point would it be acceptable after the body is responding to the cycling to slowly add more calories to our diets each week so that we are eating the max amount of calories possible while still losing/maintaining weight? I hope this makes sense. I would really like to try this carb cycling but am curious about my questions above.

  147. Jen - October 19, 2014

    Can I do this program if I don’t eat dairy?

  148. Woody - October 14, 2014

    Hi Heidi
    I watched the television show and read Chris’s book “Choose to lose” and I loved it.
    My biggest challenge is proteins due to allergies. I can’t eat read meat and eating chicken too often drastically slows my bowel and causes a lot of pain and discomfort. I can eat some fish like salmon but not shellfish.
    I’m okay with nuts but allergic to peanut.

    • Team Powell - October 15, 2014

      Here are some ideas: dairy products (cottage cheese, egg substitues/whites, Greek non fat plain yogurt, vegetable proteins (tempeh, TVP, tofu), pork tenderloin, and whey protein shake powders. Hope that helps!

  149. CAROLINE - October 14, 2014

    i’m loving the carb cycling I’ve been on it a week now and have lost 6 pounds. i’m having trouble coming up with some snacks for the in between meals?

  150. Charlotte Posey - October 3, 2014

    Are raw carrots ok to eat on a low carb day?

    • Team Powell - October 3, 2014

      Carrots are considered a starchy/root veggie, so they are best for high carb meals. :)

  151. Carly J. - October 2, 2014

    Hi …I just got done reading Choose More Loose More and I am excited to start this journey …I have one question I think I am just “thinking” to much about it and getting confused….If I want to make up my own meal for example I love overnight cold oatmeal in the mornings ..I make it with 1/2 c oatmeal 1/2 c greek yogurt and 3/4 c almond milk… Is this something I could eat on my high carb days? Or how do can I figure out what I need to adjust to make this work for cycling? any help is greatly appreciated…
    thanks so much

    • Team Powell - October 2, 2014

      This oatmeal recipe would have most of a carb portion (the oats – an actual portion is 3/4 cup), most of a protein portion (the Greek yogurt – an actual portion is 3/4 cup), and a healthy fat (the almond milk – anything over 1/2 cup is considered a healthy fat). So as you’ve described it, this would be a great reward day meal. Please refer to the foods list beginning on page 192 for more information. Happy carb cycling!

  152. Jamie W. - October 2, 2014

    Hi Heidi, I am a 26 yo female with hypothyroidism. I am trying to lose about 35 pounds. I am currently 178 pounds and 5’11”. I want to be around 140 at the end of my journey. I’ve lost about 8 pounds, but it’s taken me about 2 months (trying to wean off eating out and drinking alcohol). I want to add a protein supplement and start the turbo carb cycle. Do you have any ideas if this will affect my hypothyroidism? I am currently on medication to keep it in a normal range. Please let me know! I appreciate your help!

    • Team Powell - October 2, 2014

      It’s best to discuss this with your healthcare team as they are best equipped to know if the program will work for you as-is or if any modifications need to be made for your hypothyroidism. Happy carb cycling!

  153. Christy Brinkley - October 1, 2014

    I’m excited to get started with Carb Cycling! As a general rule, how many carbs is considered “low” versus “high”? I’ve purchased the book, but haven’t seen it anywhere. Thanks!

    • Team Powell - October 1, 2014

      We don’t count grams of carbs in carb cycling, we count portion sizes. There’s a great graphic in this post (as well as lots of other awesome info) that will teach you how to put together every meal – both low and high carb – in carb cycling: Happy carb cycling!

  154. Marissa - September 30, 2014

    I have a question about protein. The amount I weigh requires me to eat 140 grams of protein. (Weight is 284lbs.) To lose weight. …Does this sound right to you?

    • Team Powell - September 30, 2014

      Hi Marissa: In carb cycling, we don’t really count grams, we count portion sizes, so it’s hard to answer this question.

  155. Marissa - September 30, 2014

    I love you both! The show has inspired me to quit being lazy and lose weight! ! Being more active, trying to eat healthier, and being a better example to my kids. :)

  156. Patti - September 26, 2014

    Do think you can eat too much fruit? I eat very healthy, want to carb cycle, but LOVE my fruit.

    • Team Powell - September 26, 2014

      While fruit is very nutritious, it’s also important to eat other things like proteins, healthy fats, whole grains, and veggies. In carb cycling, however, you can have fruit as the carb portion of any breakfast and of any high carb meal. Happy carb cycling!

  157. Brittany - September 25, 2014

    Are quest bars good on both low carb and high carb days? If it has low net carbs, then it would work for low carb days?

    • Team Powell - September 25, 2014

      They are best for low carb days. :)

    • Meme - January 12, 2015

      How are questbars considered low carb? The label says 21 grams of carbohydrates. Is the dietary fiber not considered to be “carbs” in the carb cycling program? If we have a protein shake do we look at the sugar grams vs dietary fiber? and how does sugar alcohol play into all of this?

  158. Margie - September 24, 2014

    This helps me because I am still in that ‘Atkins’ mentality where I want to count carb grams. I did sign up with but haven’t received any printable meal plan. I have both of his books on carb cycling but they are on my Kindle and it is hard to read those charts from there. Is there a link to printable charts?

    • Team Powell - September 24, 2014

      As for the printable food guide, once you enter your email address in “Join the Transformation” and hit “Join,” the next screen will have the link to the food guide: CHRISPOWELL_SMARTFOODSLIST. Click on this link, and you’re good to go! And I’m sorry, but there’s not a link to the printable charts. Happy carb cycling! :)

  159. Sarah - September 23, 2014

    I started eating clean about 2 years ago and have lost about 30 pounds. I am looking in to carb cycling to get past a plateau. My question is-I eat a lot of dairy, but it is all full fat (and grass fed, of course) and I see that almost all of the dairy on the smart foods guide is low-fat. Do you think I will still see results if I follow one of the carb cycling plans, or should I modify in some other way? Thanks!

    • Team Powell - September 23, 2014

      In order to see the results from carb cycling, you’ll need to follow the program exactly. You can have a variety of low fat dairy products throughout your day – give it a try! :)

  160. Mike - September 18, 2014

    Since I work at night, I like to get to the gym first thing in the morning. (Usually around 45-60min after waking up.) Do you recommend that I should still eat breakfast as soon as I wake up or would I be better off eating after the gym?

  161. Mel - September 17, 2014

    How would the estimated calorie intake/portion sizes be adjusted for an extremely active female? I regularly use a fitness tracker and have an average calorie burn of 2,500 calories/day.

  162. Shannon - September 15, 2014

    I’m having trouble finding ideas for the protein portion of snacks. Can you please give me ideas? I can only eat so many eggs or yogurt and I’m not a fan of cottage cheese. Help please!

    • Team Powell - September 15, 2014

      You can find an extensive list of options in both Chris and Heidi’s books (“Choose to Lose” and “Choose More, Lose More for Life”). You can also download their approved foods list for free when you sign up for Chris’ free enewsletter at Some quick ideas: low sodium deli meats or protein shakes. Happy carb cycling!

  163. Teshara - August 27, 2014

    My question is abt exercise, if this is not relevant to this page, pls forgive me, but i really need advice from an expert, so pls help me.

    i think I have only abt 5 kg to lose (Im 5ft and 58 kgs.), but i have really large thighs and arms.,
    so should i do mostly cardio OR weights? if its a mix of both, pls advice me how much time to spend on cardio and how much time for weights.


  164. Chelsea - August 25, 2014

    Hello Heidi!
    My partner and I love your show! Together we have lost almost 80 pounds, but are doing carb-cycling to break through our plateau!! Question: can I prep roasted veggies for high and low carb days by misting on extra virgin olive oil, or do you recommend cooking spray?? Thanks!


  165. Teshara - August 23, 2014

    started reading Chose to lose, and what i gathered was, that in the high carb meals, we can eat only 1 slice of bread as the carb, am I right? so what if I eat bread for all 3 meals on the high carb days, would that be too much of bread??

    Pls clarify if we are only allowed 1 or 2 slices per meal, thank you so much.

    • Team Powell - August 23, 2014

      1 slice of bread would count as the carb portion of a high carb meal. And while bread can be a good carb choice, you might want to mix it up a bit and eat a different carb (say a fruit or root/starchy veggies or legumes, etc.) so you’re not missing out on any of the nutritional benefits of other carbs.

  166. melaineb - August 22, 2014

    Hi Heidi & fellow carb cyclers!

    I recently started following the program & have hit A snag. I would like to incorporate a shake into a few of my meals. If following the rules on a high carb meal it would be one protein one carb and veggies so I’m not sure with my shake that has carbs in it I should add fruit to it etc… Thanks hope this makes sense…

  167. Teshara - August 21, 2014

    im still waiting for your Book to arrive from EBay, So Pls help..

    Is the Turbo Cycle effective if I have to lose only about 10 kgs??? and pls tell me around how long does it take to see results?, This is my 2nd week, and i have lost only 1Kg!

    Thank you.

    • Team Powell - August 22, 2014

      Any of the carb cycles will work no matter how many pounds you want to lose. Seeing the results you’re looking for depends on how exactly you follow the program: portion sizes, exercise, water, reward days, slingshot week, etc. And please be patient – sometimes it takes our bodies a bit of time to adjust to a new way of doing things, and as you get closer to your goal the weight does come off more slowly. Actually, losing 1 kg (2.2 pounds) in two weeks is not bad at all since you’re just beginning! You got this!

  168. Julie - August 18, 2014

    Hi guys, I was wondering what category chicpeas fall into…..protein,carb or fats?

  169. Ashley - August 16, 2014

    I just finished the Choose to Lose book and I am very excited to start the Turbo Cycling plan! I am a little confused on what I should be having for breakfast on low carb days, because in the chart above you show protein+carbs on both low and high carb days, but the recipes in the book do not include carbs on the low carb days. I just want to make sure I am following the plan correctly. Can you provide some guidance here?


    • Team Powell - August 16, 2014

      Every single breakfast, on both low and high carb days, is a high carb meal: protein, carb, and veggies (the non-root/non-starchy type). Happy Turbo Cycling!

  170. Cindy - August 14, 2014

    I would love to know how many carbs I should be eating on a low carb day and on a high carb day. I was following a low carb program and sticking to 20 net carbs a day and lost 20 lbs. I have since lost nothing else even though I increased my carbs to 30 net carbs. With all the research I have been doing, I am realizing that this way is not very healthy even though I was eating healthier. I have read, Choose More to Lose More and I love the Carb Cycling. But because I am used to counting carbs, I would appreciate if you could give me numbers, thanks! Love what you all do for so many.

    • Team Powell - August 14, 2014

      Hi Cindy: Since we don’t count carbs in carb cycling, and since the actual carb count for each person would be different, I’m unable to give you a daily carb count number. If you’ll follow the portion sizes for each meal, you’ll be fine! :)

  171. Teshara - August 12, 2014

    im currently 58 kgs and 5ft , so I only have abt 5 kg to lose, (im able to go down to 55 if i really cut my calories but I usually gain it back after a few months), will carb cycling help me to lose those 5 kg, and usually how long does it take to lose abt 2 kg, bcoz i heard that its harder for some ppl to lose even 1 kg. and i usually give up if i dont see 1 kg less in 1 week. (P.S. i exercise 5 days a week duration 1 hour)

    pls pls reply to me

  172. Teshara - August 11, 2014

    im still waiting for your Book to arrive from EBay, therefore i need some help ls.,

    1. is Cornflakes with non fat milk, considered a low carB meal or high carB meal?

    2. potatoes are carBs, right??

    • Team Powell - August 11, 2014

      Great questions! Milk isn’t on the approved foods list in the book because depending on which you choose (whole, 2%, 1% skim) it not only has a good amount of carbs, but it can also have a fair amount of fat. We suggest using unsweetened almond milk on cereal. The corn flakes would be a carb, and we suggest choosing a cereal with more fiber so that you’ll feel fuller longer: All Bran, Fiber One, Kashi (Go Lean, Good Friends, Heart to Heart), Low fat granola, and old fashioned or steel cut oatmeal. And yes, potatoes are carbs. Happy carb cycling!

  173. George - August 7, 2014

    Hello I have bought both of Chris’s books and was interested in knowing I am about ready to go into my fourth week which is all high carbs. I am using the turbo cycle if I am still losing a good bit of weight week three should I still use the fourth week as a high carb week or can I continue doing the turbo cycle of high carb low carb for week 4,5, and so on until I slowdown from losing weight?

    • Team Powell - August 7, 2014

      You always want to do the Slingshot week every 4 weeks, even if your weight loss hasn’t slowed down. Happy carb cycling!

  174. Donna - August 6, 2014

    How many whole almonds in a fat serving? Book only mentions chopped almonds.

  175. april - August 4, 2014

    Hi heidi i wanted to know can i eat the light activia yogurts that are,60 calories on the turbo cycle if so on high carb or low carb days..please help

    • Team Powell - August 4, 2014

      Chris and Heidi recommend eating Greek yogurt as it has more protein in it, but you can choose other types as long as they’re low carb and high protein. Either way, yogurt is considered a protein, so you can eat it as the protein part of any meal on any cycle. :)

  176. Paige - August 1, 2014

    What are the proteins and fats that you recommend? I’m trying to carb cycle but I’m a little overwhelmed at where to start.

  177. Tiffany - July 22, 2014

    Hi Heidi!

    I am so happy that I found this site, and am starting the turbo cycle next week. I attempted this week but hard to do when I haven’t gone grocery shopping yet, haha.

    I did have a question regarding calorie intake. I have checked my BMR and TDEE and it’s saying I require 1480 calories a day to reach my goal weight, but in the book it says to do 1200 on low carb days, and 1500 on high carb days. I’m a little confused. Should I just eat my recommended amount of 1480? I don’t want to compromise my weight loss for not taking in enough calories.

    Also, I eat a ton of veggies and they have carbs too, but you say we can 2 fist fulls a day. Can you please clarify this? Do veggies count as your carbs?

    • Team Powell - July 22, 2014

      Follow the calorie counts as outlined in the book. Changing up your calories from day to day actually helps with weight loss. And you can have 2 fist fulls of veggies with every meal, just make sure they’re the non-root/non-starchy type, and they do not count as your carb portion. Good luck! :)

  178. Abby Pellegrin - July 16, 2014

    If grabbing a quest protien bar, do you count Total Carbs or Net carbs?

  179. Charlagirl23 - July 11, 2014

    Whew! This explains so much! Total clarity! Thank you thank you thank you!!!!! :)

  180. Christina - July 7, 2014

    Started day 1 today—missed both snacks due to class and a late lunch hopefully day 2 goes better!… I mentioned this plan to my doctor and her only response was ‘I recommend low carb/no carb only’… I made my own choice to try carb-cycling after doing a lot of research on it.

  181. trina - July 3, 2014

    Hi I currently do crossfit to help loose weight and for strength my question is I work out 6 days at week at the 5 am class now as much as I would love to eat before class I don’t for fear of it coming back up I do have a protein shake. .Can I eat my morning meal 30 min after class ?

  182. Divyani - June 19, 2014

    Thank you Chris and Heidi… I was able to finish my 1st day of turbo cycle successfully and didnt even feel hungry… infact was not able to eat so much… just because of you guys.. You guys motivated me to try it once again and it workedd…. I am so happy… THANKYOU SO MUCH!!!!… will keep you guys updated about my weight loss… !!!! :-D..
    Current Weight = 76 kgs.

  183. Divyani - June 16, 2014

    I read chris’ book- choose more lose more.
    I have few doubts and posted that on fb, I guess this is the right place I should have posted. :-).
    Please please answer my questions:
    1) when can we have beverage?
    2) what if the calorie intake exceeds the standard calories?
    3) I saw few items whose calories differ from the calories given in the book. Please tell me which one to follow.
    4) how much of solid food can come in 1 oz? This is my first day, all I am ending up is measuring the protein on food weighing machine as 1 oz = 26 gm. Please tell me the measurement.
    5) sometimes the portion size you have provided exceeds or doesnt reach to the portion sizes according to my hand. What should I do in this case?
    6) How should I measure the cardio exercises like zumba and dance (except trademill) and can I do them for as much as I want to do, exceeding 5 minutes for sedentary people?
    7) can I include wheat and black chickpea?

    For now I can only think of these.. please please answer my question. I have already started my day and thinking whether this diet will work or not as there is a lot of difference in calories given in book and the calories given on net. I just want myself to feel motivated to do this diet and struggling to make myself believe that yes, I can reduce 57 pounds and ton my body using your formula.. please please help me……

  184. Vera - April 10, 2014

    Is carb cycling healthy for breastfeeding moms? My baby will be a year and I will start weaning her soon. I just want to know if it’s safe to start as I’m weaning her. Thanks!!!

  185. Bobi - April 9, 2014

    Hi! I am on week two of the turbo cycle. I find it incredibly difficult but I believe it is worth the sacrifice. I have ten pounds to lose to be at a healthy weight. I have hit a weight loss plateau for more than three months and was really hoping this would do the trick. I exercise 4-5 days per week and burn 600-800 calorie during each session. My intensity is there because I often have to bring my heart rate back down after hitting beyond 85% of my maximum. The scale is not moving nor are my measurement. Any advice is appreciated:) Thank you for being Awesome!

  186. blair lee - April 3, 2014

    would love to get the free printable food guide!

  187. cindy - January 27, 2014

    How do I do this if I am gluten free?

    • admin - January 29, 2014

      when you chose carbs on high carb days, simple pick gluten free carbs like sweet potatoes, gluten free pastas and such.

  188. Jennifer - January 8, 2014

    According to my “Smart Food Guide”, Greek yogurt is listed as a protein and yogurt with fruit is listed as a carb. I generally have Greek yogurt every day as part of a meal as protein. Should I only be having this on a high carb day?!? I generally have the Greek yogurt with almonds and veggies on a low carb day.

  189. Rose - January 4, 2014

    Hi Heidi, I am wondering how or if I can do carb cycling with any workout regime. I am not new to fitness, been consistently exercising for a about 5 years.(never been sedentary though) I alternate cardio and weight training e/o day for 6 days a week,changing up cardio weekly and weights monthly, always challenged there….but, I have been stuck in a plateau with only about 10 pounds to lose for about 6 months. :( any suggestions you can give me would be great. thank you

  190. Brenda Johnson - December 15, 2013

    “receive a FREE printable food guide that will make choosing foods for your low-carb and high-carb meals even easier!”

  191. Stacie Boss - December 11, 2013

    Hi! I have been at a plateau for over a year and a half now weight wise. I lift heavy three days a week with cardio two other days. I have leaned out quite a bit even though my weight has stayed the same. My question is this. I am still trying to lean out a little more and lose those last pesky 5 lbs. Where does dairy fit into this equation? I love greek yogurt and usually eat a serving a day with fresh berries and raw nuts. I also have a small serving of half & half in my coffee and a serving of cheese a day (type varies). Is this hurting my goals? Should I remove some or all of this dairy from my diet? Which category, carbs, protein, etc. does it fall into? Also is there a limit on the amount of fruit you should eat in one day? Thanks so much for your help!

  192. heather - November 30, 2013

    i dont understand carbs but want to learn please

  193. EJ Rosenblum - November 13, 2013

    I am celiac, also a pescatarian. I do not eat ‘junk food’ not even the gluten free versions, yet I cannot seem to lose any weight. I need to lose about 30lbs. The last 2 1/2 yrs I have been under lots of stress and also a life cycle change and now have found that I have gained about 18lbs. I read both of Chris’ books and am still confused about the high/low carbs when I eat like this all the time.

  194. veronica graves - November 10, 2013

    Legumes, which is known to cause leaky gut along with pasta, whole grain, all these “good carbs” that u are advising others to consume are not good for people. Most of these items contain partially hydrogenated soy bean oil, are processed, filled with sugar, enriched wheat or white flour. Can u please tell me what u advise about all these things contained in most of these products?

  195. Patti - November 7, 2013

    If you eat before a workout, is your body burning fat stores or the food you just ate?

  196. Jan - November 3, 2013

    What is the type of carb-cycle you would recommend for someone who does Crossfit 4-5 times a week?

  197. Dawn H - November 3, 2013

    I have a concern. I really REALLY want to try this Carb Cycling, however, I have been told by personal trainers as well as my own research, that due to my own rigorous workout schedules (I teach/do High Intensity Circuit Training classes 3-4 days a week PLUS 2-3 times a week I’m at the gym beating myself with strength training), I should be taking in upwards of 2400+ cals a day..I have read the *Choose To Lose* and I am having a really hard time trying to figure out what my “High Days & Low Days” should be. Then I see this post here, and now I’m more confused. His book talks about 2300 (High Day) 1500 (Low Day), that’s a HUGE caloric difference and with me having MS, I cant afford my body getting too run down due to major caloric deficits. I have a considerable about of muscle mass, but my BF% is still pretty high and I want to change that. At 5’9, my peak was 232# and have been holding 194-198 for over a year and would like to think this program would help me thin out my BF% & also help me “feed the machine” to keep my body strong as my MS is starting to progress a little more. Also, I don’t know if I should, or need, to follow the workouts Chris has in the book seeing as how much I already do. Even the littlest about of guidance would be SO appreciated.

    • Admin1 - November 4, 2013

      It all depends on what you are trying to achieve and it sounds like your workouts are pretty intense already. Because of your health challenges I would recommend sticking to what your doctor says. :)

  198. Dawn - October 31, 2013

    Greetings :)I hope this gets to you… My husband and I are trying your suggested life transformation and have a couple questions. 1. In Chris’s book he writes in his “promise” section to eat a fruit a day. But if we are carb cycling and fruit is a this kind of carb ok everyday? I am confused. Also, he mentions to eat 30 minutes upon waking. ok But in another section he mentions its ok to go right from 9 min mission into my hour work out but then I don’t eat for 1.15 hrs after waking. Is this still ok? I have tried soo many programs before and don’t want to screw it up. Also, my husband has a distended barrel abdomen and no matter how fit he gets it is still hard as a rock and barrelly.. It sticks out past his pecs… What is that all about? HELP he is soo frustrated. Thanks so much for your help. Love the show and the book! Dawn

    • Admin1 - October 31, 2013

      Great questions! 1. Fruit is ok everyday as long as you eat it for your first meal. 2. Get that first meal in within 30 minutes of waking. IF you want to split it up a bit (part before your 9 minute mission and part after) that’s ok too. The important thing is to eat every 3 hours from there. 3. Every body is different. You might want to talk to your family doctor about it. :)

  199. Karen - October 30, 2013

    this is helpful but I find it all confusing even though I have the book. It wasnt clear what to do with fruits but here is sounds like I can only eat them on high carb days or for breakfast.

    hmmm there goes those green smoothies. Gotta have some fruit in them.

  200. aj - October 30, 2013

    Is there any way to translate carb servings into daily macros for low and high? Ie low carb day 30g and high carb 100.

    • Admin1 - October 30, 2013

      You don’t have to do that. :) We’ve taken all of the complicated calculations out of it for you. YAY!

  201. Vicki - October 30, 2013

    Thanks Heidi, just the article I needed on the day I was questioning myself on those carbs I love so much.

  202. Jennifer - October 30, 2013

    Actually, I am still confused. As fruits are carbs as well, does that mean they should only be eaten on high-carb days or at breakfast any day? That is what I have been following, but I’m not sure if I am right in doing so. Thanks!

  203. Kate - October 30, 2013

    This is great on explaining more about carbs!
    Could you please explain more about the good fats?
    I try and follow whats in your book but the list is very limited.

  204. BRIAN - October 30, 2013


  205. Cheryl Thomas - October 30, 2013

    I work third shift I need some suggestions how to eat doing this. I eat at noon go to bed like 2. Get up at 9. Have coffee don’t eat again until 230 am . Sometimes snack on popcorn during day .

  206. Stephanie - October 30, 2013

    I am wondering…can the carb cycling plan work for a vegan? Most everything I eat is technically a carb! Thanks!

  207. Renee - October 30, 2013

    I just started th 7day carb cycle. Good so far my only concern is I’m hypoglycemic, should I be doing anything different? I am only finding it hard doing the exercises first thing in the mornig. And what I mean is working out on an empty stomach and how weak I feel after I’m done.

  208. Lilliam Izquierdo - October 30, 2013

    I lost 80 pounds in about 2 years. I continue to exercise and keep a watch in my food intake. I would love to lose 20 more pounds but it has not been easy. The scale started playing with me the yo=yo game.

  209. Jennifer - October 30, 2013

    This was really helpful. I’ve been following carb-cycling for a few weeks now, following Choose More to Lose More for Life. My main confusion were with fruits as carbs and vegetables like carrots. Confirmed – high carb days only! Thanks! 😉

  210. Bethany - October 30, 2013

    Everyone always talks about how to lose weight….how do you actually MAINTAIN weight after you have finally lost all the weight?

  211. Katherine Ramirez - October 29, 2013

    I would love a diet with a actual menu to cook by to lose weight. There’s so many confusing ones out there, thanks!

  212. Danielle - October 29, 2013

    How do you carb cycle exactly. Do you do a low carb day followed by a high carb day or do you do a week of hi carbs and then a week of low carbs how often do you switch it up?

  213. André - October 29, 2013

    someday i will just be like you guys ! but i am greatfull over an answer if she can buy the bodé concept with the carb cycle when she got PCOS. Thank you for answer :) have a great day

  214. Teresa - October 29, 2013

    I have been working on my triglycerides for quite some time now. I am allerfic to all the meds the doctors can give me. I walk a mile a day and am doing zumba 2x a week but the doctors say to cut my carbs. I eat maybe a 3/4 cup prepared rice 1-3 times a week and maybe 6 slices of bread per week. Mostly I eat greek yogurt, fresh fruit, and 1/2 cup of granola for breakfast. Any advice to cut my carbs even more?

    • admin - October 29, 2013

      Show your doctor the carb cycling plan and see what he thinks. You do need carbs – the right kind of carbs. Fresh fruit is a carb and so is granola.

  215. André - October 29, 2013

    Hey ! you got realy great produkt over the bode concept. Someday i will be just like. I will be personly trainer and my biggest goal is to help people to get down in weight no matter what.

    I got a question from a freind of my. She has the sickdom “PCOS” it is a sickdom there the body doesnt take up all over the sugars.

    And i wonder if you think she can use the bodé concept. i was more thinking of the bode burn and cleanse and not the shakes

    • admin - October 29, 2013

      I have a video on my site on PCOS. That is also something she should check with her doctor on.

  216. Kim Wroldsen - October 29, 2013

    I need something basic to start losing weight. Hard to do when being under stress. :(.

  217. Marlice - October 29, 2013

    Need suggestions on calorie intake for someone who has Psoriasis and takes 100 mg shots of Enbrel a week (causes weight gain), uses topical ointments with steroids daily (which causes weight gain cause it gets in the blood stream thru the skin) and has Polycystic Ovarian Syndrome (which makes me insulin resistant). I find the only way to loose the weight is follow the program and stay under 500 calories a day. I just purchased some bode products which are the protein powder, body cleanse and burn.

    Any suggestions or advise is appreciated. Matlice

    • admin - October 29, 2013

      You should NEVER eat under 1200 calories a day or you will put your body into starvation mode and you will not lose weight. You should check out the episode with Jami on Extreme Weight Loss (use the search box on my site to find more info on her). She had Psoriasis. i also have a video on PCOS. Good luck!

  218. sandra - October 29, 2013

    This is great advice! However for women with PCOS, like myself
    the amount of carbs you eat affects your fertility so having
    the perfect combination of food is critical, with lower carbs than for women without PCOS. I learned the hard way so I hope this helps
    someone. …

  219. april johnson - October 29, 2013

    how many low and high carbs do I do? one of each every other day?

  220. Summer - October 29, 2013

    Not sure that can answer this here but…..
    Can you become overly sensitive to simple carbs? I ask because I find that eating simple carbs and/or sugar knocks me out. I have the crash and become very tired without the benifit of the rush and can only figure this is becasue i dont eat these foods normally.

    • admin - October 29, 2013

      Yes. Make sure you’re not potentially eating things with gluten in them too, as it could actually be a gluten sensitivity that you are experiencing.

  221. Stacey Persico - October 29, 2013

    Thank you for all u do

  222. Antonia - October 29, 2013

    Thank for posting this. I would love to see a post on snack suggestions for those low carb days. The grab and go kind would be great. Being a mother keeps me on the go. I have Chris’s book and enjoy reading your blog. You two are a great team. I’ve always been active and thought that I had a pretty good handle with my diet. This has really helped me tweak it.

  223. Trina - October 29, 2013

    Hi I need help for me and my daughter. She is pre diabetic and 13. She is trying to change her eating but we need help to make sure we are putting the right foods together.

  224. Susan - October 29, 2013

    I just purchased, “Choose More, Lose More for Life”. I understand I need to create a calorie deficit. I multiplied my weight by 12 and got 2,844. I subtracted 1,000 calories to create a deficit which brought me to 1,844. So, each day whether it’s a low carb day or a high carb day I am to maintain a calorie intake of 1,844? Or should I consume 1,844 calories on low carb days and 2,344 on high carb days? Set me straight!

  225. Jenna - October 29, 2013

    Can you carb cycle while pregnant?

  226. erica - October 29, 2013

    Hi. I just have a question. Do you guys have your own line on of nutrional shakes that help you lose weight?
    I went to an advertisement of your husbands. I just want to make sure this is not a scam and really your guys! Because I have never seen him advertise on his show or on commercials.

  227. Adrienne - October 29, 2013

    So grateful for your posting this! I am finally ready to take the step in the right direction! You two rock and are an inspiration to me in so many ways! Thank you!

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