Carb Cycling: The Easy Cycle

Do you have a hard time going without your favorite foods, but you still want to lose weight? Then the Easy Cycle is for you. In this cycle you alternate low carb and high carb days, and on every single high carb day you can have a reward meal, as long as that meal isn’t your dinner meal.

That’s right, you can eat the foods you love—four days a week— and still reach your weight loss goals. And by favorite foods I mean pizza, ice cream, bacon, chocolate cake, cheesecake—they’re all okay. The power of this cycle is that if you get those favorite food cravings on low carb days, you only have to wait until the next day to satisfy them. Anyone can do that! Success can be yours with this cycle.

How is this possible? First of all, you’ll be following the low carb/high carb eating plan for your non-reward meals, and the success of this pattern has been proven many times over. And even though you’ll be rewarding yourself, you’ll be rewarding yourself less often. Let’s say you usually eat seven servings of ice cream a week. With the Easy Cycle you’re already eliminating three bowls of ice cream a week, and that’s a lot of calories! You’re satisfying your cravings without depriving yourself, and losing weight.

Here’s what an Easy Cycle week looks like:

  • Monday: Low carb day
  • Tuesday: High carb day w/ reward meal
  • Wednesday: Low carb day
  • Thursday: High carb day w/ reward meal
  • Friday: Low carb day
  • Saturday: High carb day w/ reward meal
  • Sunday: High carb day w/ reward meal

Every breakfast—on both low and high carb days—will consist of a portion each of protein, carb, and fat. For the next three meals, you’ll either have a high carb or low carb meal (depending on which day you’re on), and then your last meal of the day will ALWAYS be a low carb meal. Follow the portion size guide, and you’re good to go!

And yes, you won’t lose weight as quickly as you would in other cycles, but the important thing is that you will lose weight, and you’ll also be forming healthy habits that will last a lifetime. And when you’re ready, you can move onto another cycle if you want to. Or you can stay with the Easy Cycle throughout your weight loss journey. It’s totally up to you!

For more information on the Easy Cycle, check out our book, Choose More, Lose More for Life.
Interested in learning about our new cycle, the Extreme Cycle? You can get all the info in our new book, Extreme Transformation.


And if you’d like some help creating your own meals, there’s a handy “Create Your Own Meals” chart in this post!

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!

151 Responses

  1. Hey chris and Heidi, I really love your show, I am 337lb I am trying so hard, but its hard for us older folks…I am 47 yrs old and have arthritis so bad that it is hard to exercise, I sure wish you guys had more show availability, because I have such a hard time with rejection, have ever since I was 3 when my mom left 9 of us kids, I dont know how to get over it, I know sounds absolutely crazy at my age….been to counseling nothing seems to help so I just continue to cover my feelings with food..I wish I could get your help, but I know you guys have so many people to help…why me…

    1. Help is on the way! You can get Chris and Heidi’s complete carb cycling program (the same one they use on the show) in their book, “Choose More, Lose More for Life.” There’s a link to purchase it in this post. With your health issues, I’d suggest discussing the program with your healthcare team to see what modifications can be made for you so you can reach your goals and stay safe and healthy. And hang out on Chris and Heidi’s Facebook pages – they have a great community of people who are also working to reach their goals and they help and support each other! And be sure to check out the part about Promises – these are a key to any transformation. Learn more about Promises here: You can do this! 🙂

  2. Hi, love you guys, don’t miss a show, whether live or DVR. True inspiration to me. I just turned 53, and have dropped from 279 to 228 and now back up to 237. My goal is 200 lbs. Problem is plateau and diet. I have done it with simple treadmill, walking, lots of Spinning classes and some weights. At minimum I do 30 minutes of something 5-6 days per weeks. Reduced my food intake to somewhere between 1200-1800 calories. Have done this for the past 8-9 months. I have read your carb cycling program but is there anything else you can suggest to get beyond the “staleness” plateau’s I have encountered? Just need a little help.

  3. I love your show and i love you both, im 72 diabetic highb/p arthritis, fibromyalga. im going to start the easy cycle, i could use some tips its hard exercising i cant get on the floor bad bad knees, walking on treadmill gets my hip to hurting, but i want this 100 pounds off i weigh 275 and i know 100 wont be my weight i need but to be under 200 i will be happy, my stomach hangs to my knees and im so embrassed to go out in public, thank you for being there for me and ever one else
    Shirley Blanchard

    1. Hi Shirley…you can do a lot of exercises in bed…avoid the floor ….crunches, leg lifts, pushups and planking can all be done on your bed…try it out! start slow!

  4. Have you worked with anyone that had Thyroid cancer and did you help them to loss the weight? I am 240 and was 298 at one point. I am at a stand still. I workout (have done three half marathons and a Sprint Triathlon in the past year and a half.


    1. Congrats on the weight loss – that’s awesome! I’d suggest discussing the complete carb cycling program with your healthcare team just in case any modifications need to be made for you. We want to keep you safe and healthy as you work to reach your goals! 🙂

  5. I’m going to start the easy cycle. I have about 30 lbs to lose. Where can i get recipes and list of things to buy to start doing this? I’m the type person I have to have someone else lay it out for me or I just don’t get it….
    I need someone to say ok eat this for breakfast,lunch,dinner etc…… give me a list of foods


  6. Thank you for all of the info! I have to do this, if I don’t and gain as much as I did with my daughter I’d be 300 lbs : / I’m 14 weeks pregnant and I’m about 75 lbs overweight, would the easy cycle be the best way to change my lifestyle during pregnancy?

  7. I understand what Shauntiel. I am the exact same way. Now I’m without a job and eat even more. I just don’t love myself at all. I also have diabetes and high blood pressure. I’ve tried every diet possible. I want to lose 185lbs. I wish I could be helpful to you but I’m in the same boat.

  8. Hello Powell Family, I am 33 year old and have been battling with my weight all my life. I have lossed some weight but I can’t seem to stay focus after a few week my menus go out the window. Each time I become ill I sleep and take meds and eat. Until I physically feel ok. But truly I don’t I few like crap on stick after I see that I had gain all the weight back. I have tried groups and lose weight then I go back down the yellow brick road of death. I pray that I can get some help. Today I was on a fast for healing in this area of my life and some other area as well. To be set free from the addcation of food. I feel so hurt on the inside and just feel like I can’t do this. I want to be happy and live. I was looking at the casting for show but it is closed. It would be nice to get some outside help. I have serveral medical issues. High blood, diabetes, asthma, PCOS, Psuedo tumor cerbri,and GERD. For once I would like to be free from the weight and pressure of this.
    All my doctors tell to get bypass and you will lose the wieght. I have seen that in my family and it don’t look good if the underline issues is not handled.

    Please Help!!!

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