Eat More, Lose More: Settling The Fresh vs. Fast Food Debate

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By far one of the most frequently asked Transform app questions we receive is, “How will I lose any weight if I’m eating this much food? It’s so much more than I’m used to!” Guys, I am so excited to finally be addressing this common misconception because it is something I battled with for so many years myself.

I get it, I was raised in the calorie deprivation era! BUT, the myth that less food = more weight loss is officially debunked. The days of 1300, 1400, and 1500 calorie diets are over—you don’t have to starve yourself to see the results you want! You know exactly the kind of diets I’m talking about—the ones that have you on poverty calories, cutting out more things than you care to remember. The extreme diets that have you begging for more. The diets that leave you tired, “hangry,” and, well—just plain depressed.

These diets are not only excruciating, but they are so unrealistic to sustain long-term. The second you finish a super low calorie diet, you’re ready to dive back into old habits because your body is craving that food for fuel. This is what leads to the infamous yo-yo dieting, and yo-yo dieting is a direct result of unrealistic, impractical starvation diets. If you have a track record for being a yo-yo dieter, have you ever considered that your “failure” might not be so much your lack of self-discipline but that unrealistic diet in the first place? It’s true!

Ladies and gentleman, I am here to tell you that the days of poverty calorie diets are officially over. It’s time to stop that nasty cycle right in its tracks! The Transform app uses a very specific formula based on your weight, height, age, activity level, and goals to calculate a calorie range that puts you in a slight calorie deficit. This deficit is realistic AND sustainable, and it gives you the fuel you need to live your life AND simultaneously help you achieve your goals. A win-win! It sustains not only a healthy physical change, but it also fuels a healthy mentality as you continue on your journey to a lifetime of good habits.

Still worried it’s too much food? How about a quick visual to see for yourself? You’re eating what you need to fuel your body and reach your goals, but you actually aren’t eating as much as you might think, so let’s break it down. In the graphics below, you’ll see what a day full of eating looks like in the Transform app compared to a day of eating out, and I think you’ll be surprised how quickly those eating out calories add up! You might FEEL like you’re eating a lot of food with the Transform menu, but in reality, you’re not. You’re simply eating more nutrient-dense, colorful, filling foods. More bang for your calorie buck!

High Carb Day (1800 calories, 5 meals):

Breakfast: Cinnamon French Toast (350 calories; 24g protein; 37g carbs; 12g fat)

Snack: Protein Shake & Banana (350 calories; 41g protein; 52g carbs; 1g fat)

Lunch: BBQ Chicken Salad (350 calories; 37g protein; 43g carbs; 4g fat)

Snack: Greek Yogurt Parfait (350 calories; 38g protein; 47g carbs; 1g fat)

Dinner: Cheesy Chicken & Green Beans (400 calories; 41g protein; 12g carbs; 20g fat)

Eating Out (2400 calories, 3 meals):

Breakfast: 1 cup Nature Valley’s Granola Cereal, 1 cup 2% milk, 1 banana (650 calories; 30g protein; 107g carbs; 14g fat)

Lunch: Chick-Fil-A Chicken Salad Sandwich with Small Waffle Fry (800 calories; 31g protein; 90g carbs; 36g fat)

Dinner: Chili’s Santa Fe Chicken Crispers Salad (950 calories; 33g protein; 50g carbs; 69g fat)

This comparison is crazy, right?! And now are you convinced that you can eat more healthy food than you think AND still achieve your transformation goals? I hope so!

Happy healthy eating,


Related reading:

Our Top 4 Transformation-Friendly Food Faves
Macro Tracking For the Win! All of Your Questions Answered
Can I Carb Cycle as a Vegetarian?
10 Tips to Crush those Cravings—For Good!
Transform App FAQ: HELP!!! I’ve been working my butt off, following my meal plan, and the scale’s not moving! What do I do?
Meal Prep Tips and Tricks You Need to Know
Junk Food Triggers: How to Wipe These Bad Boys Out for Good!

49 Responses

  1. I recently became interested in Carb cycling . I decided I wanted to do 2 low carb days 1 high carb day and repeat. I have always been a low carb girl under 90 carbs a day keeping sugar under 40g. It totally freaks me out to go high carb. I have a understanding of how to eat high quality foods so that is not a prob. A little history to why I am choosing this journey. I have always been into fitness. ie. running, HIIT, Tababta, crossfit. However, I struggle with fatigue, IBS (constipation) and I have be dx with Hashimotos. I workout 5-6 days a week. 3 HIIT workouts, 2 weight training and I incorporate running here and there. I am at 21% BF and would like to get to 19% and put on a bit more muscle. I struggle figuring out my macros bc every app seems to be different. My plan is to do 1200 Cal- low carb days (under 30g carbs) and 1500 cal on high carb days (130g carbs) I dont like meat much so struggle getting the protein in but know its important for muscle growth. What are your thoughts?

    1. Hi Dee: With any health issues, we recommend discussing any nutrition program with your healthcare team first and then follow their recommendations for any modifications. You can certainly set up your macros based on you and your goals and what works for you, and carbs (fruits, starchy/root vegetables, legumes, whole grains, etc.) really are our transformation friends. If you feel like you need to incorporate more carbs into your nutrition plan, then add them in slowly so your body has a chance to adapt. Here’s a post on carbs that might help too: And here’s a post about macros that might help: You also might be interested in our app, The Transform App (, which offers you a customized macros nutrition program as well as several different workout programs. In the app, the cycle you’re wanting to follow based on your comment is the Turbo Cycle. Hope this helps! 🙂

  2. Are you able to combine the turbo cycle with the physique program. On the transform app, I’m set up with the physique and fit cycle, and I think that has too many high carb days seeing as I am carb intolerant and insulin resistant. Wouldn’t it be better for me to use the turbo cycle if I want to use the gym for my body sculpting workouts to lose 120lbs.


    1. Hi Joy: In the physique program on the app, your carb cycle is assigned to you based on your current stats and your goals. If you’d like to be able to choose your cycle, that option is available in the weight loss program. And if you have any health issues, I’d discuss the app with your healthcare team and have them help you make any necessary modifications. Hope that helps! 🙂

  3. Hi, I just subscribed and am going to start carb cycling, but using your method of a REWARD DAY, and hopefully get better success! My question is you state ONLY 5 meals per day, however, every morning I have a coffee with 1 TBSP Brain Octane Oil, 1 tsp Ghee Butter in my coffee, 1 Tbsp Nutpod creamer, like a Bulletproof coffee and I want to know if that counts as my Breakfast? Also, where do you fit in a protein recovery shake in the meal plan?

    In essence, I have 6-7 meals per day. Do you suggest I lump meals together and eat more in one sitting then? Not break the coffee and breakfast up?

    1. Hi Marisol: Welcome to carb cycling! Every breakfast is made up with a protein, carb, and fat, so you can fit your coffee (which would count as your fat) into your breakfast by adding a protein and a carb. And protein shakes can be the protein portion of any meal. For protein shakes, we recommend low fat (less than 3g), low carb (less than 5g), with around 20-25g of protein per serving. If your protein shakes have more fat and/or carbs, then those would go towards the fats and/or carb portions recommended for that meal. And we do recommend 5 meals a day if at all possible. Hope that helps! 🙂

  4. Hi I have just joined your program and I have high hopes. I am battling Hypothyroidism / Hashimoto’s disease and I have also developed osteoarthritis, thanks Hashimoto’s. I am looking forward to amazing progress. I really want to get back into my size 10 pants I have in my closet. My thyroid made me gain about 30 pounds before being diagnosed I finally had to force my Dr to do testing because I gained the weight between March and December of the same year. So frustrating!! Anyway, I am also allergic to bananas and avocado. What can I use to replace banana on protein shakes and other recipes that call for banana?

    1. Hi Kristi: Welcome to the app! 🙂 You can sub other fruits into shakes, just make sure that the macros for that fruit are about the same. As far as bananas in other recipes, that can be trickier since other fruits don’t quite work the same in a recipe. You might just choose an different recipe and go from there. We have so many recipes in the app that hopefully this will be easy! 🙂

    1. Hi Kymberlee: We recommend low fat (less than 3g), low carb (less than 5g), with around 20-25g of protein per serving. Other than that, go with what you like best! 🙂

  5. I am wondering about the eating within 30 minutes of waking up. I wake up at 4:30. Start my 30 minute workout by 5am. Protein shake at 5:45, wake my dog & get ready for work. I start working at 7am & eat my breakfast at 7:15. Not sure how to have breakfast within 30 minutes of waking up, then workout without upsetting my stomach. Thoughts!

  6. Hi Heidi,
    I have been using the transform app since June 5th, and so far I have only lost 1 pound. I am feeling discouraged and was hoping for advice of what I could possibly be doing wrong… I’ll tell you a little background on me first. I had a baby almost 3 months ago, i went from being 145 pounds to 220 pounds. I suffer from hypothyroidism and PCOS, but other than that I am pretty healthy. Currently I am working out twice a day, I lift at the gym in the am and do a beach body workout at night. I follow the carbs, proteins, and fat with mostly healthy foods. I drink about 100 ounces of water every day. I am not sure why I’m not losing the weight, I am hoping that you have some suggestions.

    1. Hi Megan: This can be so frustrating, and you’re doing awesome! A couple of things: Are you doing a weekly progress update? If not, please do so, and if the app ever prompts you to adjust your program for faster weight loss, please click on this option and allow the app to work its magic. Have you checked with your doctor to see if your health issues could be affecting your weight loss? With both of these conditions, this can happen. Have you noticed that your clothes are feeling looser? If so, this means you’re building lean muscle, so even if the scale isn’t moving, you are making progress towards your goals. And here’s a post that can help too: And be sure you’re matching the macros in each meal in your app program to what you’re eating if you’re not eating the meals in the app. Please reply, and we’ll go from there! We’ll figure this out! 🙂

  7. Hi Team Powell ,
    Could explain what u mean by change ur goal? Do u mean goal weight? I weigh 188 and have my goal @ 160. Should I lower that no?


    1. Hi Teresa: So sorry for the confusion! I meant to change the goal within your program, for example (and the wording can be different within each program), change from “Losebody fat, and sculpt muscle” to “Lose bodyfat and build muscle,” or something like that. Your goal weight stays the same, but the method of getting there will change a bit, which might be just enough to jump-start your weight loss. Does that make sense?

  8. Hi. Just down loaded the app and getting ready to start on Monday. I filled in the meal plans so I could shop. I noticed that the veggies seem to be light in the meal plans. Can I add additional steamed veggies to the meals like the BBQ rice bowl and other salad and bowl meals, or would that throw off the plan? I like the fiber for digestive reasons 😉

    1. Hi Mary: Yes! You can totally add up to two fistfuls of veggies to any meal, and in fact, we encourage this! We hope you love the app! 🙂

  9. I just started the transformation app, I started with the extreme cycle. I am making sure to drink enough water and am doing the workouts daily. I am on Day 4 and I have gained 2 pounds. Is this typical? Should I keep doing the program or switch to the turbo cycle? I am 7 weeks postpartum and have been on a steady weight loss, but am worried about gaining.

    1. Hi Kimberly: Welcome to Transform! This can happen as your body adjusts to this new way of doing things, but it?s really nothing to worry about. Here?s a post that gives some reasons why this can happen as well as some awesome troubleshooting tips: And if this keeps happening, when you update your progress in the app, you should have an option automatically pop up asking if you want the program to auto-adjust for faster results. Please click YES, and let the program do its work! You can do this! 🙂

  10. Hi ,
    I’m starting to get very discouraged. I’ve been on program for 10 weeks. I initially had 1.5 lb loss but none since. The app has adjusted me 3 times. I’m beginning to wonder if this is going to work for me. I’m 54. Weigh 188. My clothes are starting to get a little loose but my measurements have not changed at all. Is this unusual ? How long before my body will let go of the u wanted weight?

    1. Hi Teresa: Thank you so much for your comment! Looser clothes is a great way to show you’re making progress, even if the scale isn’t moving as you’d hoped. And we know that stuck scale can be so frustrating! Each person will lose weight at a different rate, and as we age, it can be harder to drop pounds, which is also very frustrating. Here’s a post that can give you some tips: You might also change your goal within your program, and that could give you a bit of a jump start too. Please keep us updated on your progress – you can do this!

  11. Hi Heidi,
    I am an American living in the UK for the past 14 1/2 years (married a wonderful British guy 14 years ago). Over the years I have been here, contending with being a former Graves’ patient (did radioactive iodine 3 x’s then finally ‘flat-lined’ my thyroid) .Commonly thereafter, going into ‘hypo’ I gained a ton of weight. In short – I tried to eat better, get exercise, but my appetite was still really huge (I could eat *anything and everything* under the sun whilst my Graves’ was rampant). I was eating enough for about 3-4 people a day. After getting on maintenance meds (also working around a spinal injury in my 20’s – I’m now 47), I started to really push myself with very limited financial means. Home work outs, cheap DVD’s, walks. I really tried to follow plans – I just never could. I’m one of those people who has to eat ‘what they feel’ for the moment (which I now call nutritional/need-feeding -> what our bodies crave, our bodies need, just need to make healthier choices! Retrain the palette!). That said – I began a journey and wound up losing about 14 stone (28 lbs). But then fell back again. The common yo-yo diet, fitness regimes failed. — Then I started to be more committed, I hated/despised/loathed ‘regular workouts’ (I was convinced I was allergic to exercise!) I started to lose weight but it was really a slog (and hated my workouts). But I lost ‘some weight’. Then one day (After I’d eliminated all soy products –> against thyroid meds and issues) – I found that my meds needed to ‘come down’ and I was Feeling better! I was losing weight more consistently! It was a new lease on life. So I said, let’s do something *daring* try… YOGA! I went for the most passive form an fell in love. But I also saw that I could DO it though it was very hard (my legs have never fully recovered from the ‘losses’ endured from the Graves’). Today at 47 – I have (over 3, 4 years?) have come down from a size 24/26 to a size 12/14. Something just *clicked* I suppose one might say I found a path to my own method of ‘transformation’ (food choices, how I looked at ‘workout sessions,staying committed and making it a priority). I quit smoking, lost weight and it changed my life! But now I am trying to work on *more* – I am still in land-o-flab. Maybe it’s age/weight/thyroid related. I do not have the means to see a specialist (nor can I seem to be referred to one unless it bears ‘medical need’ – which it doesn’t it is more a personal choice/request/interest). So I study a great deal about nutrition, I try to vary my workouts and eat well (though I do splurge!) – but right now I think my greatest question – is how do people stick with food plans? Honestly! I don’t get it! (I am also one of those people who cannot follow recipes, I know how to cook *Bad foods* lol!! But *know* how to make healthier ones!) just?? I can’t seem to EVER stick to a food plan. I understand that your guys’ app is very flexible (Filters, etc.) but I also have gastritis, Gall Bladder issues (have to watch fat content more than calories – in fact, I can’t tell you how many calories are in ‘things’ but I can usually for the fat content!) — I have only been watching you guys on EW for about a year (off and on, as the British TV channels will ‘update’) – but nowadays I record the repeats even! I try to watch one episode every night! The SHOW is inspiring – You and Chris are inspiring! So it’s like recharging a battery – just wish I could have THAT much energy and OOMPH and be able to follow a FOOD PLAN (and have a great husband who would expand his very picky palette.. LOL very picky!) If you saw what I ate, you’d probably wonder how on earth I’ve lost weight. Honestly – it’s not great, but it could be much worse (it’s the choices I can make on our budget) and do my best. I wish there was a magic trick to make it so I could follow a plan? and also recipes >.=) *determined* If you have any suggestions – maybe insofar as a response: I am akin to a ‘child’ learning to to follow food plans but ‘won’t’ – and as much as anyone ‘tries’ – it’s time for someone to raise a finger and say now listen you – naughty step! sit put and this is what you’re going to do! (or at least a ‘doorway’ perhaps.. for ideas, a different path to try – follow, etc.) Thank you.

    1. P.S.
      I love the charts on this page – though I can’t eat most of that – it’s a good clear idea as to some ideas. I just need to work on this. Find a way to mentally slap myself (positively!) to try harder. But – I just don’t know how (I do – but.. I don’t.. I’m not quite sure how to explain that). I Also rarely if ever eat out. But still – is a very good thing for me (and others) to see the photos (visuals are SO helpful to me! lol) I also need to relinquish the thoughts of : there’s one thing I’ve perfected: EATING, I eat REALLY WELL (AND LOTS OF IT) – so why Should I lose this body! (at over 230 lbs) It’s taken me YEARS to get this! Now – it’s (another ‘positive slap’) and the answer is – because ‘you’ were unhealthy, hurting, in a lot of physical and emotional pain. Because you had no energy and abused the food and didn’t regard it as vital fuel (put good fuel into a car, it will run more efficiently!) but in finding my ‘niche’ – what works for me – as with anyone – if we find our niche – I looked more and more forward to my workout sessions – therefore more inclined to do them *Very regularly* and started seeing the dress sizes go down, portions dropped, *Choices* changed – became more healthy! Total overhaul on my priorities. Though I still do bear ‘residual’ damage from the Graves (legs, stamina, tremors) – I am trying very hard and want to figure a better path for my nutrition (on a budget). (Sorry I am adding to my previous comment!) I appreciate and value – what you guys do SO SO SO very much. (I’m not kidding! I watch you guys every night.. it charges me for the next day –> hopefully! But nobody else was able to do that!)
      =Though it comes from ‘me’ in the end.. my brain sometimes needs a ‘flick to the head’ (it’s the good kind – GET UP AND DO IT! KNOCK off the excuses!) you are NOT Allergic to exercise! *bangs head on wall*

    2. Hi Heidi: Thank you so much for your comments and for sharing your story with us. As far as what you should do, I’d suggest you discuss any nutrition and exercise program with your healthcare team and then follow their recommendations. They are the best ones to help you since they understand your health history and can work with you personally. You could even discuss Chris and Heidi’s carb cycling program with them ( or the app! As far as sticking to a program, here’s a post that outlines Chris and Heidi’s #1 transformation tool, and it’s a key to achieving any goal: What will your first promise be today? Make and keep that one, and then another one, and you’ll be shocked at the results! This is also the first thing Chris and Heidi do with every person they work with – it works! You can totally do this! 🙂

    3. Thank you so much for your reply! I am saving those to re-read again and again. All I know is this past week has been a great struggle.And every night, as mentioned – I try to watch an episode of Extreme Weight loss. Truly inspiring, motivating and makes me wake up with the ‘eye of the tiger’ lol But now I want very much to find a ‘plan’ (POA – plan of action or plan of attack!) even though I study nutritional sciences, as I’ve explained to some, that doesn’t necessarily mean I eat well, myself! I am all over the place and know that it’s time to buckle down, *Get focused* and *learn* – I don’t believe we are EVER too old to learn (I learn every day, and learned a LOT just by looking the two links you shared!!) I hope to fully digest those – and see what I can do. Otherwise, I want to ask the Powell’s PLEASE do not *Ever* stop. I am so grateful that you guys are out there and ‘spreading the word’ making the differences in people’s lives that you are. It has been an incredibly difficult and challenging week. I can’t get the medical help I should, but I try to do a lot on my own.And after last night’s (repeat episode with Sara) – I found myself getting up again this morning to work out and *hard!* Now if I can just ~absorb~ and implement a good eating regime (sort of like here’s a good list of foods – as on that chart!!) Pick from those! (I don’t do that!! Despite any successes in my weight loss/transformation journey) I’m still exhibiting ‘bad choices’ and I think what you shared will really be helpful. I have to say, though, too – the Powell’s are probably the first real.. and I mean *very real* spark of motivation I have seen or felt – in a very long time. I hope if others read this – they might feel the same. I’m not out to impress! Just want to carry on with my own tranformation. And TOTALLY inspired.. to do so. (Thank you again SO Much for your help and like I said, I’ve saved those and will read..and re-read until it’s ‘assimilated’ 🙂 ) Thank you from across the pond, to my ‘home land’ 🙂 you all are very much appreciated!!

  12. Hey Heidi. Idk what I should do. I am 19, 4’11. And I weight 113 lbs. In clothes I seem skinny. Friends have noted that I have soccer calfs. But I still have belly, and back fat. I don’t know if my problem is to lose weight, or tone my body and gain mussle mass. I dont have money for a gym membership but I am saving to buy weights, (approx 120 lbs in total weight lifting kit). I used to train taekwondo but quit because I couldn’t afford the monthly payments and college tuition. I practice some kicks and poomsae from time to time. Not as regularly as I would like tho. I dont know how to find a balance between college, work and training. So most of my time is sendetary. Is something I defiantly want to change. I dont eat bad foods, I mostly eat at home, or I occasionally eat fast food when I’m with friends. I drink mostly water. My diet isn’t the healthiest since I’m not consistent, but is not bad since I dont eat high fat and process food every day.

    So I would like your help on what I should do? Is my problem to lose the belly, back fat. Or to sculpt my body and lift?

    1. Hi Gabby: Thank you for your comment, and it sounds like you’re doing great! Here are some posts you can use to help you achieve your goals. First up, some nutrition tips: and And this link will direct you to all of the workouts on Heidi’s blog, and most require no equipment! One thing to remember: You really can’t spot reduce – any extra fat will leave your body in its own unique way. 🙁 So follow a sound nutrition program, incorporate both cardio and whole body strength training into your program, and you’ll be able to achieve the results you’re looking for! You can do this!

  13. How does the eating program in the Transform App address the needs of those with carb sensitivity/intolerance or salt sensitivity/fluid retention?

    1. Hi Tonya: Thank you for your comment! With these types of things, it would be best to discuss the nutrition program with your healthcare team and then follow any modifications they might recommend. Your first week is free, so this would give you time to check out the program and make sure it will work for you. There are several filters for different types of food within the program, including one for gluten, and we have almost 300 meals (and we’re adding more every month), so hopefully you could find enough to fit your needs. I hope this helps. 🙂

  14. Love the post, I understand the comparison but on the fast food side I feel smarter choices could of been made to even the keal. Like grilled vs friend and a grilled wrap vs the chicken salad sandwich. Skil the fries and do fruit or a side salad.
    I am 3lbs from my goal weight Thanks to your carb cycling and working out. Been a struggle thanks to my dysfunctional thyroid. But I’m on the home stretch now. Adore you and your family you are my ab’s idol ?

    1. Hi Sarah: Thank you for your comment! 🙂 Yes, it is possible to eat healthy while eating out. The purpose of this post was to compare the “usual” eating out food that many people would choose vs the calories from eating healthy, nutritious and volume-packed foods. And congratulations on getting so close to your goal weight – you got this!

  15. Hi! From Norway but been following you and Chris for a long time and really appreciate what you are doing! I have lost about 60 kilo on my own through diet and found a great love for the gym, specially weights :-). I have another 15 kilo to lose, but been maintaining for a year now, trying different approaches and finding one that is doable for life… What gets me – and I feel this is not adressed enough – yes, you can have a dougnut or a piece of cake etc, but if you are like me, it is a massive trigger…almost like saying to an alcoholic, you can have one glass of wine…. I find that if I stay away from sugar all my cravings stop, I am much happier and content and I have natural hunger/apetite. As soon as I start introducing sugar into my diet I find I am in control to begin with but it soon spirals out of control. I have tried and failed at this so many times, thinking I am in control and then food take over. I think that I have to realise that I am sugar addict and need to stay away. It sucks, cos I would very much like to have a more balanced diet and enjoy the odd cake etc. But it comes with a too high of a prize. Life now is completely different to before, and I am never going back! So just thinking that there are more people out there like me, and that eating that one doughnut opens up for so much more…

    1. I have the exact same problem. It would be so great if you guys could address that issue here as well. Because for some of us balance is not an option when it comes to trigger foods.

      Would just love to hear what to do.

    2. Hi Katrine: Chris and Heidi are firm believers in doing what works best for YOU and YOUR body. If donuts or other foods cause you to overeat, then definitely skip them and go for alternatives that won’t have this effect on you. Do what’s best for you! 🙂

    3. Hi Vibecke: Thank you for your post, and Chris and Heidi are firm believers in doing what works best for you. If a donut will start a sugar binge, then definitely stay away from donuts. And congratulations on losing 60kg, you are doing awesome!!!

    4. I am just like you! Once I start I can’t stop :(. I’ve recently avoided all refined sugar from my diet and feel so much better. Although I have been having one treat meal weekly and it’s been going well so far. I think the fact that I eat strictly clean throughout the week definitely helps. Good luck!

  16. I’m on the physique part of the app. One week left. But it’s been putting me on 1250 calories a day. I know it’s based on age, height etc. But I’m so hungry and I have brain fog. I’ve done their program from their book since November. But I don’t get why the app has my calories so low. I want to buy the next 3 months for maintenance but I don’t want to be at such low calories. And suggestions? (I started this app in march. I was 128 at that time and I’m 5’3- I’ve lost 6 pounds – which is fine. My body composition is great thanks to the app- but I need more food! Lol.

    1. Hi Sofie: Thank you for your post! 🙂 Here are a few things you can do: 1. Make sure you’re drinking all of your water, which can help. 2. Eat more slowly, and that can help. 3. Choose a less aggressive level in the app, for example, try the maintain level. 4. Try a different program for a bit – as long as you don’t hit “Restart Current Program,” all of your info and progress will be saved. Please let me know if none of these options work, and we’ll go from there!

  17. Hi Heidi.
    I just joined the transform app. I have a question. Are you calculating net carbs? I have been doing keto for a while and joined to help lose two pounds and shed tummy (what is left) and learn how to maintain

    1. Hi Mary Jo: Welcome to Transform! We calculate by total carbs, which makes things much easier! You can do this!

  18. Hi Heidi, I read the book and want to download the transform app. The only thing I am wondering is the app the same concept of the book like low carb day eat Protein, Carb, Veg for bfast and rest of meals eat Protein, Fat, Veg? Is it based on the carb cycle like turbo cycle? Thank you

    1. Hi Dina: The app uses 7 different carb cycles, and so you’ll follow one of those carb cycles as you progress on your transformation journey. As far as how the meals are laid out, they follow the same combo of macros for breakfast, high carb, and low carb as in “Extreme Transformation,” and we have almost 300 meals for you to choose from! The amazing thing about the app is that your nutrition and workout programs are totally customized to you and your goals, and it will change based on how you’re progressing. It’s awesome!

  19. Heidi – thank you so much for this comparison. I’m just approaching the end of my first week of the easy cycle. One thing I’ve struggled with is the quantity of food, as well as trying to accommodate the timing as I work in a corporate environment. I experienced headaches until day 3 and have been fatigued so exercise has been difficult. However, I’m pleased with how it’s going. I’ve lost all desire for sweets and chips much sooner than I anticipated. I am now starting to get hungry every three hours.
    Do I eat until I’m full or do I eat all the food even if it feels like I cannot take another bite?
    Thank you

    1. Hi JJ: Welcome to Transform! Eat until you’re full, and as you progress in the program, you should be able to continue to eat more at each meal until you can eat all of your meals. You got this!

  20. now i have 55 and 1.72 and i’m feeling so good at this weight but i hate my saddlebag and don’t know what exercises to do.i’ve tried skater lunges, lunges with weights, bridges etc but they are still there….if u could answear to me i would appreciate….

    1. Hi Lucia: It sounds like you’re definitely on the right track to achieve your goals, and congratulations on losing 10kg! That’s awesome! Unfortunately, you really can’t spot reduce, any extra fat will leave your body in its own unique way. 🙁 However, if you’re working out regularly with both cardio and strength training and following a healthy diet, those problem areas will eventually get better! You might be interested in checking out Chris and Heidi’s new app, and it offers you a completely customized nutrition and exercise program so it takes all of the guess work out of what you need to do! You can learn more about their app here: You can do this!

  21. Hi Heidi! i’m from Romania and i have a question for you if u can answear to me. i lost over 10 kg only by changing my diet and doing a little bit of exercises at home but beside of that i’m not ok with my body. i’m pear shaped and i don’t know how to get rid of saddlebags if u know what i refere to.please help me ony by telling my which exercises are the best. thank you

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