Carb cycling is the foundation of what I do every day and with every client. I know through years of experience with many different clients that carb cycling works, so I’m going to introduce you to the basics and the five different carb cycling plans—Easy, Classic, Turbo, and Fit, and Extreme. I’m stripping it down to the basics to get you started:
What is Carb Cycling + How Does it Work?
Carb cycling is an eating plan with alternating high carb and low carb days. It’s that simple. It also has built-in reward days or reward meals (depending on the plan you’re following), so you can still eat your favorite foods on a regular basis. Sounds pretty much perfect, right? You can eat healthy foods, enjoy foods you love, and still lose weight.
While each plan has a different mix of high carb and low carb days, each day works basically the same:
- Eat five meals—no more, no less.
- Eat breakfast within 60 minutes of waking or whenever your feeding window opens if you’re an intermittent faster.
- For breakfast, you’ll eat a portion of protein, carbs, and fat.
- For your next 3 meals (snack, lunch, snack), you’ll eat either a low or high carb meal depending on which day you’re on. So, if you’re on a low carb day, those three meals will be low carb. If you’re on a high carb day, those three meals will be high carb.
- Your last meal of the day will ALWAYS be a low carb meal. Always.
- Choose approved foods.
- Drink ½ your body weight in ounces of water every day. So, if you weigh 150 lbs, you’ll drink 75 ounces a day.
How Does Carb Cycling Work?
Carb cycling is based on the right combination of proteins, carbs, and healthy fats. In order to lose weight, our bodies need the right combination. Here’s why:
- Protein builds and maintains muscles and these muscles burn calories like an inferno. Protein also breaks down more slowly than carbs and fat, which burns even more calories and helps you feel fuller longer.
- Carbs are the preferred fuel source for your muscles and organs, and they come in healthy versions (vegetables, fruits, grains, and legumes), and not-so-healthy versions (cakes, cookies, soda, doughnuts, candy, and many processed foods). Healthy carbs are also crucial for burning calories, and since they break down more slowly than those not-so-healthy carbs, they keep your blood sugar and energy levels steady, and they also keep your calorie-burning furnace hot so it burns more calories!
- Healthy fats (unsaturated fats) eaten in moderation help the development and function of your eyes and brain and help prevent heart disease, stroke, depression, and arthritis. Healthy fats also help keep your energy levels steady and keep you from feeling hungry.
Why do we alternate high carb + low carb days in carb cycling?
On high carb days you’re stocking your calorie-burning furnace so that on low carb days your furnace burns fat, and lots of it! This pattern tricks your metabolism into burning a lot of calories, even on those low carb days. It’s an amazing and well-proven process.
What are the Benefits of Carb Cycling?
Carb cycling has many benefits:
- It fits any lifestyle.
- You’ll learn how to shed weight and body fat and how to make smart lifestyle choices for the rest of your life. This puts YOU in control.
- You’ll feel better and have more energy.
- You’ll eat the foods you love.
- You’ll build lean, strong muscles.
- You’ll be empowered physically, mentally, emotionally, and spiritually.
I’ve only skimmed the surface of carb cycling, so learn more about our five carb cycling plans to find your ideal cycle, and let’s get cycling!
Get even more information on carb cycling in both or our books: Extreme Transformation (the newest edition to our carb cycline lineup featuring the Extreme Cycle) and Choose More, Lose More for Life (which features our other four cycles).
If you’d like some help creating your own meals, there’s a handy “Create Your Own Meals” chart in this post! To get a customized cycle for you and your goals + several workout programs (from gym-based to bodyweight to dance) + the all-important life lessons (the key to long-term transformation), check out The Transform App.
Note: If you’ve been carb cycling using our book, Choose Lose More, Lose More for Life, you’ll notice that we’ve changed a couple of things since that book was published: You now include a fat for breakfast, and every final meal of the day is a low carb meal. Like with a lot of things in life, the more you do them, the more you learn about how to do them even better!
xo,
1,381 Responses
Hi!
First off, love love love this article!!! Second, I am just about to compete in a bikini competition this Saturday and I have been implementing carb cycling throughout my entire prep. My last 3 weeks of prep have involved 3 NO carb days back to back followed by a HIGH carb day and I had 2 of those a week. This last week I only have 1 LOW carb day (the day before the show) and my show day will involve carbs in the morning.
My question is, I want to slowly find my maintenance calories while still doing carb cycling. Should I slowly reverse my cycle so that I can get back to a normal amount of food? I am so depleted right now that I am stuck on how to gradually bring myself back up to more amounts of carbs.
Hi Megan: Since figuring out how to adjust carb cycling and macros as you’re wanting to do is a very individualized thing (it’s based on your current body composition and goals), it’s best to work with a macros coach who can work with you personally now and in the future to make any necessary adjustments as you go along. There’s a link in this post (as well as some other helpful information) to Heidi’s coaches: https://heidipowell.net/10990. And good luck on your competition! 🙂
Hi Heidi,
I started the Turbo Carb Cycling program about a month and a half ago. I’ve lost about 4 pounds so far, but now I’m plateauing. The scale hasn’t moved since the last few times I’ve stepped onto it and it really stinks. I’m working out 5 times a week, (alternating between barre and cardio kickboxing) and I strictly follow the plan. What’s your recommendation to get the scale moving again? Thanks!
P.S. I also have PCOS, so I don’t know if this a contributing factor to the struggle.
Hi Shannon: PCOS can make it harder to lose weight, so you might chat with your doctor about the program and see if he/she has any modifications that might help. And don’t forget to do the Slingshot Week every 4th week too. 🙂
I was actually wondering if it matters which days I kickbox? I tend to do it a few times a week and I am about to start carb cycling so I was wondering if I should focus on doing it on low carb days or high carb days?
Hope you can help! Thanks!
Hi Sasha: Up to an hour of cardio is figured into the program Monday-Friday, so you should be okay to kickbox on any day. If you find that this is difficult, you can kickbox on high carb days. 🙂
I’m hearing its extremely bad to eat a lot of broccoli. Is it safe to consume 2 cups of broccoli at each meal on low carb days? I currently eat 8 cups a day (2 cups per meal not counting breakfast) on low carb days during the turbo cycle. Am i doing anything wrong?
Hi Rich: Broccoli is an awesome veggie, and 2 cups at one meal is totally okay. However, it is important to eat other veggies also, so you might choose to eat different ones for different meals. We recommend going for all the colors of the rainbow throughout your day – yellow, green, red, orange, purple, white – to make sure you’re getting all the different nutrients you can. Hope that helps!
I came across this carb cycling program and macro-patterning. What is the difference between the two? How long can you safely stay on either of these programs?
Hi Stacy: Carb cycling is alternating between low and high carb days. Macro tracking involves tracking the proteins, carbs, and fats you eat daily. You can do both at the same time, and both can be followed for life! Here’s a post about macro tracking that might help: https://heidipowell.net/10990. 🙂
Why did the carb cycling change so much? Chris’ book was every other day and this new book is completely different.
Hi Erin Z: As you continue to do something, you find even better ways to do it, so the new Extreme Cycle in “Extreme Transformation” is the result of Chris and Heidi’s experiences working with their contestants and clients since “Choose More, Lose More for Life” was published. Any of the carb cycles can help you achieve your goals, so choose whichever one you’d like to follow. And remember, you can change cycles at any time!
I have been looking into carb cycling for sometime now, I have tried programs such as the 21 DayFix and quite enjoyed it, but looking for something new. My biggest question is that my day starts at 5:00 am in which I go straight to the OrangeTheory for a 60 min workout. Your meal plans all clearly state to start with breakfast within 30 mins of waking, but I cannot eat before I go or I feel nauseous. I usually have a banana or an egg frittata muffin, something small and then when I come home I have shake consisting of skim milk, peanut butter, banana and protein powder. Can you let me know if this okay, or what should I do. Also what is you opinion on energy powders for for before, during after a workout (for ex BCAA aminocore)?
Hi Melissa: Here’s a post that will help you figure out how to schedule your eating and workouts: https://heidipowell.net/9194, and here’s a post about supplements that could help: https://heidipowell.net/10115. And welcome to carb cycling! 🙂
this question is for Chris and Heidi
I am 64 years old. I only have about 5 lbs to lose but would like to tighten and tone. should I start with the classic? and I also cannot eat within 30 minutes after waking up. I workout before I eat.
Hi Beth! You can begin with any carb cycle, but we usually recommend starting with the extreme cycle. And eat whenever you can in the morning, whatever works best for you! We hope you love carb cycling!
I had been carb cycling for a few weeks when I happened across a few days straight where I was unable to control my meal choices (camping retreat). What is the best way to ‘restart’ the classic cycle.
I was thinking of just viewing the last few days as reward/lost days and beginning again tomorrow with a Low Carb day and then classic cycling away from there.
Thanks for any input!
Hi Chris: This happens to the best of us! Just begin again today, and you’re good to go!
I am just about to start carb cycling. I just received my book Choose More , Lose More for Life. My question is what protein powder do you recommend for the shakes? I have lupus so I try to use a powder that is as clean as possible.
Thanks!
Hi Christine: In general, Chris and Heidi recommend low-fat, low-carb powders with around 20 grams of protein per serving. And welcome to carb cycling! 🙂
Hello Heidi and Chris,
My husband and I are starting the classic cycle, inspired by reading Choose more, lose more. New to carb cycling we want to follow the sample weeks at first. The samples for week 1 and two aren’t translated well in the book, meanig the printing in very light and difficult to read. Week 3 and 4 are readable. Is it possible to get these sample weeks anywhere?
Thanks for reading
Barbara
Hi Barbara: Are you using an ebook copy of “Choose More, Lose More for Life”?
Hello there team Powell,
No i’m using the real book!
Barbara
Hi Barbara: All of the charts look great in my book, so I’m not sure why you’re having this issue with your book. I’d try contacting the customer service department where you purchased your book and see if they can help you with this issue. Unfortunately, we don’t have these charts available for download. We wish you both the best on the Classic Cycle – you can do this!
Team Powell,
Please help! I am 53, going through menopause and seeking to lose 10 pounds. I have done the classic and turbo cycles and lost only 1 pound on each. I exercise 5-6 times per week doing both cardio (cycling) and strength training classes. I’ve maintained this level of activity for since losing 30 pounds 14 years ago. I only recently started gaining weight which I believe is due to menopause. What do you suggest? Is your recommendation for 1200 calories on low carb days and 1500 calories on high carb days next exercise?
Hi Sharna: It can be more difficult to lose weight during menopause, and the weight can come off more slowly. You might want to try the new Extreme Cycle, which recommends about 1500 calories each day. You might also discuss carb cycling with your healthcare team and see if they have any helpful modifications to suggest. And the calorie recommendations for all cycles are formulated with the exercise recommendations in mind. You lose weight through a calorie deficit – burning more calories than you consume. You might also want to check out the new Extreme Cycle and see if that might help: https://heidipowell.net/10503. You can do this!
Sharna, if you’ve hit a plateau, it might be your choice of exercise. Cycling is a good source of cardio, but after a while, choosing the same exercise will stall your progress. I would look more towards challenging yourself with free weights if possible. Strength classes are a good start, but you may need to up your weight and change up how you train.