Carb Cycling: The Easy Cycle

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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. Hello, my issue is that I am a picky eater and don?t like a lot of foods. I?m not really sure where to even start en I eat so bland.

    1. Hi AJ: Try eating foods prepared differently, and give yourself several tries to find new foods you like. It can take that long to develop a taste for new foods. And it’s totally okay to repeat meals as long as you’re getting in all the nutrients you need. 🙂

  2. I?m finding that the high carb days are really triggering my over eating tendencies. Is there a benefit to having one high carb day in the middle of the week and then just a reward day/reset day on Sunday? So my week would be (sun-sat) RD, LC, LC, HC, LC, LC, LC? I don?t want to sabatoge myself- but I tend to over eat on my high carb days. Thanks so much.

    1. Hi Joanna: We recommend no more than 3 LC days a week, and no more than 2 in a row. What types of carbs are you choosing? Maybe choose those that don’t make you want to overeat. Remember, fruits and starchy vegetables are considered carbs, so those might be good options if you’re not already including them as much as you could. Hope this helps! 🙂

    2. Thank you so much for the quick reply. I appreciate it so. And I was thinking the very thing about carbs- and maybe making my carbs the starchy vegetables and fruits and not grains. The grains are what seem to ?trigger? my desire to overeat. I don?t want to set myself back.

  3. Hi, I’ve been exploring the next step in my diet since being in lockdown and am finding it less easy to follow the strict keto diet I had been on for quite a while. I saw carb cycling and wondered if this might be the answer. I do yoga / pilates / HIIT and a lot of walking. But don’t enjoy long workout or running! Do you think one of these cycles might work for me? I’m 5’7 and 56kgs. I just want to tone up and lose some lockdown puppy fat!

    1. Hi. I’m thinking of starting this easy beginning plan. I’m 56 and a pretty 80% healthy eater and cook. I do like my wine and occasional vodka. Is this allowed on the carb cycle plan. I do notice I’m getting soft around the middle.
      Ps I do love baking!! My mental therapy!!

    2. Hi Cynthia: We recommend you keep any alcohol as part of a reward meal. We hope you love carb cycling!

  4. I’m 32yrs old 5’3 and 155lbs…I have battled my weight my whole life and I’m sick of the never ending cycle…I need a lifestyle change!! I have already have had knee surgery and dont want to have another, heart failure/diabetes runs deep in my family and I can already tell its puttin a strain on my heart/lungs…no energy and shortness of breath …I tried applyin for the show but doesnt start til spring can u pls HELP ME!!!

    1. Hi Annie: The show was cancelled, and here’s a post that offers you Chris and Heidi’s top transformation tools so you can begin your transformation journey today! Pay attention to the part about promises, and this will be your first step. And please discuss any nutrition and exercise program with your healthcare team first and then follow any modifications they may recommend. You can do this!

  5. Hi I am a 20 year old girl and have never carb cycled before. What plan is best? I am 160 lb 5′ 6. I workout 3-5 times a week.

    I also am a collegiate water polo athlete in the spring and workout 9+ times a week and am usually around 155/150 during this season. Can I still carb cycle? Does my plan change?

    1. Hi Allison: Yes, you can totally carb cycle! With your busy workout schedule, I’d begin with either the Fit Cycle or the Extreme Cycle to see which one works best for you. You can get links to both cycles in this post: Hope that helps! 🙂

    1. Hi Kate: We don’t have macros set for the Easy Cycle (we recommend using the hand portion guide), but you can check out the “Create Your Own Meals” chart in this post for some help on how to set up your macros: Our app – The Transform App – offers you a customized macro plan as well as several workout programs and life lessons, so you might want to check out that option: 🙂

  6. I’m wondering if it’s still ok to do weight lifting workouts on low carb days? I’m currently doing Liift4 workouts, so Mon, Tues, Thurs, Fri I will be doing workouts that involve lifting weights. Is this meal plan compatible? I’m hoping to gain some strength but still loose my last 10 pounds.

    1. Hi Chelsea: The book doesn’t really give vegan and gluten-free options, but you’re welcome to sub your favorite vegan protein options for those meat-based foods in the book. Chris and Heidi’s app, The Transform App (, does have many vegan and gluten-free options, and since we offer over 500 recipes, you should be able to have plenty of options. The app also offers several workout programs. Check it out! 🙂

  7. How big is the reward meal? Is it like a piece of cake, or could you have like a Hunger Busters from McDonalds? (2 burgers, 1 soda, fries and a sundae). Or is it a specific number of calories/carbs?

    1. Hi Stephanie: On the Easy Cycle, a reward meal is 250 calories more than a regular meal. 🙂

  8. So why is the “reward meal” not at dinner and what time should it be at?
    Should I be counting carbs as well as calories? How many carbs allowed on high carb days including reward meal? I am a carb addict but need to lose 30lbs.. I hope this works. thank you

    1. Hi Mrs. V: Great questions! The reward meal is not at dinner since that tends to start a slippery slope for many people. Having your scheduled meal (high or low carb on the Easy Cycle) at dinner gets you right back into your routine. For the Easy Cycle, all of your macros and calories are figured out for you – you simply follow the portion size guide (you can see a portion size guide in this post: Chris and Heidi have tried to make things as easy as possible. You can do this! 🙂

  9. Hi! I have the transformation app. I tried it for 6 weeks. Loved it!… My subscription ran out. I would like to reactivate my account again. My question is will my workout plan (physique) continue on from where I left off? Weeks 7-11? Or will they start all the way back over from week 1 again?

    1. Hi Charlene: As long as you sign up with the same email address, your program should pick right up where you left off. Welcome back! 🙂

  10. I have a question. I am a fitness instructor who works out regularly and I run. I train runners and I run half marathons. I would love to shed a little body fat (I know my muscles are toned under there somewhere and it is time for them to surface already!) and I am thinking that carb cycling may be the ticket! The question I have is for long run days and the build up to long run day (sometimes up to 20K) should I have a high carb day before and the day of long runs?
    Thank you!!!


  11. Hi,
    I have a question. I was going to purchase the book “Extreme Transformation” and try that our before I purchase the app. Does the book give all the tips and tricks on carb cycling as well as help me calculate my macros for me?

    1. Hi Amanda: “Extreme Transformation” follows the Extreme Cycle (, and all of your macros are figured out for you in the book. You’ll also get a workout program and Life Lessons, which are a huge key to achieving your goals! The app offers 3 different programs depending on which type of exercise program you like to follow, as well as a totally customized eating program plus Life Lessons. I hope that helps! 🙂

  12. I have a question. I have been watching my carbs due to being diabetic and my insurance not wanting to cover one of my medications. I also have RA which causes me fatigue daily. I walk or light jog on my treadmill every other day most of the time. What is a safe carb count for me? I was not counting the calories and I have lost 11lbs since February 1, 2017 when I first started to carb count. I’m at a plateau. I normally do not move from my current weight much. Please help!

  13. Hi guys! New to carb cycling, but thinking it’s the only way to build some lean muscle without bulking up and shedding a little fat. I feel like I watch everything I eat and workout all the time with no results. How do I determine what my meals should consist of as far as grams of protein, carbs, etc? I know what to eat but want to make sure I’m taking in what I need to build and maintain a lean body. So many websites and they all tell me different info so going to the source. Thank you!!

  14. Hi! Discoverying you guys have been amazing. I’m still reading and trying to understand wich is the best cycle for me and already order the book! But, can you tell me, if I work oout early in the morning, 6:30 AM, when should I have breakfast?
    I do XFit for 30 mins tuesday, Wed, Thurs, and Sunday; Mon and Fri I do pilates. My goal is to lose 15 pounds by March 19. … If you can recommend a cycle for me ??? I would really appreciate it. THANKS

    1. Hi Sarah: Which book did you order? Each of the books contains different carb cycles. As far as eating and working out, here’s a post that can help you figure out what will work best for you: 🙂

  15. Hi! I am having a hard time doing “regular” carb cycling due to getting the induction flu. As much as I fight thru it up to 2 days with no relief, I can’t function in my work life and well that’s not good. I thought about trying your “easy” cycle and slowly ease into the other phases. My workouts have it that I need to do 2 low carb days in a row, maybe that is why I am struggling??? Any advice? Induction flu is no fun and just makes me want to binge in the end! Help!

    1. Hi Michelle: The two low carb days in a row in the Turbo Cycle can cause issues for some people, so I’d try either the Easy Cycle or the Classic Cycle for a few weeks, and then switch to Turbo if you’d like to. And don’t forget about the reward days/meals (depending on which cycle you’re on) too! You can do this!

  16. You often give percentages when asked about low and high carb days, but for me I need to know what that is in grams. Is a low carb less than 50 and high carb 60-100?

    1. Hi Ian: It all depends on the calories, and since each person puts their meals together a bit differently, it’s really difficult to specify exact grams. Here’s how you can do it: Daily protein and carb grams: total daily calories X recommended percentage ? 4 = total grams for the day. For fats: total daily calories x recommended percentage ? 9 = total grams for the day. Once you have a daily total, you can divide these grams between your meals as you’d like, keeping in mind the recommendations for how to put your meals together. Hope that helps!

  17. I’m very interested to see if I can do this. Several years ago I did a metabolic diet and lost 63 lbs. I was so excited. Toward the end of this weight loss I was diagnosed with Hashimoto thyroiditis. When I started the medication I began to gain weight. After reading about this autoimmune disease, it stated that difficulty losing weight and weight gain is one of the issues associated with this. Since losing the 63 lbs, I have gained about 30 of it back and I am miserable.

    Earlier this year I decided to try a no carb/low card diet. I was surprised that I started losing weight. I lost about 22 lbs and came to a halt. I tried and tried to get over the plato but with no luck. I stayed as close to the plan as I could but it just wasn’t working anymore. I’ve gained about 8 llbs back which is not terrible but I’m still over the weight I want to be.

    Fingers crossed and wish me luck!! Here we go!!!!!

  18. Hi Heidi,
    I’m relatively a small person 5’1″ 114lbs but I have some flub around the middle. I go to the gym every other day when I can and work out at home most days in between. I eat healthy. I can not seem to tone up and build muscle. I’ve been eating my weight in protein and still nothing. I don’t want supplements or protein drinks so how can I do this? What am I doing wrong? Oh I do have an auto imm I need disease called sarcoidosis , its an inflammatory disease. Is that why I’m not getting anywhere? Please help 🙂
    Thanks so much,

  19. Hi Heidi,

    I am getting ready to start the carb cycling. I have ordered the Choose more lose more book but haven’t received it yet 🙁 . I also ordered Chris’s workout video. I received it today (yay) and started working out. I do have a few questions at this time.
    1. Can I chew gum?
    2. I work 12.5 to 14 hour shifts (a nurse), it can be very physically (and emotionally) demanding. Would you suggest high carb or low carb days for the days I am at work.
    3. I am 5’7″, 277 lbs and 54, how much can I roughly lose weekly if I stick with the program and exercising with the video 4 days a week?

    ps… LOVE your weight loss show!

    1. Hi Caren: Welcome to carb cycling! Let’s get you some answers to your questions: 1. Yes, and we recommend sugar-free gum. 2. Here’s a post that can help you figure out your eating schedule with a crazy work schedule: 3. Chris and Heidi recommend a 10% weight loss goal for your first 90 days, so aim for that! And try and get in a 5th day of exercise during the week if you can. You can do this! 🙂

  20. Hi Heid! I just started extreme cycle and I’m feeling extremely bloated! I retain water very easily and an even on a diuretic! Can that many carbs make you retain fluid?! Should I be trying a cycle that’s less carb days in a row? Thanks

    1. Hi Rachel: Yes, carbs – even the healthy ones – can cause some water retention, especially if you’re not used to eating as many as are in the plan. Give it a few days, and your body should get used to all those healthy carbs. 🙂

  21. On low-carb days, I crave fruit and oatmeal really, REALLY badly! (And sometimes energy bars)
    As a result, I feel like I use my high carb days to indulge in those things a bit much.

    I feel like it’s hard to find snacks for low-carb days.
    I eat veggies, a hard-boiled egg, and sometimes yogurt, but my brain is thinking: EAT ALL THE FRUIT YOU CAN NOW.

    Also, I do eat chocolate-covered coconut every day (within the serving size!) but I then I started eating other melty chocolate to dip my cashews in (still w/in serving size though).
    Am I on a slippery slope, here?


    1. Hi Tina: You can eat oatmeal or fruit as the carb portion of your breakfast on low-carb days, so that might help. And be sure to follow the portion size guides on all days, and check out the complete list of approved foods in “Choose More, Lose More for Life” for a list of options you can choose from for all your meals. You’re the only one who can decide if you’re on a slippery slope – just make sure you’re keeping those promises to yourself, stick to your eating plan exactly, and you can do this!

  22. I just finished Chris’ book, Choose to Lose, today. I am so excited to begin cycling! Thank you for the great recipes!

  23. Heidi,

    I am thankful for you and your husband’s desire and passion to help those who desire to be healthier. Thank you both for your dedication and passion.

    I have ordered the book Choose More, Choose for Life, and maybe my question will be answered there. I get up early to exercise and I am concerned about eating when I first wake up and then immediately go workout. Can I eat as soon as I am done working out instead?

    Thank you so much!

    1. Thank you for the quick reply. And yes, that helps.

      I will certainly experiment and see what works for me.

      Thanks!!!! ?

  24. Hi Heidi,

    My question about the turbo cycle is if im working out 5 days a week do i still stay within the calories of 1200 on low carb days and 1500 on high carb days? I do about 30 to 45 minutes of cardio on LC days and heavy lifting on HC days. Any advise will be helpful.

    Thank you!

  25. Good morning, I am interested in giving carb cycling a try. I currently work out five days a week, mostly weight lifting and high cardio only a day or two a week. I am curious how I should plan my workouts around the cycle? Should I do the high intensity days on high carb days? Does it matter at all? Great blog BTW, and thanks for any advise you can give me.

    1. Hi Miranda: The program is designed for you to do both strength training and cardio 5 days a week on both low- and high-carb days, but if you find that’s not working for you, you can adjust your workouts however you’d like to. Different things work for different people. You can do this! 🙂

  26. Hello! I am very interested in trying the carb cycling. I have PCOS and find it super hard to lose weight even when eating super healthy and exercising.

    I tried to click on the link to the book for more information but it says ” page not found”. I just need some meal ideas for what will be high carb and low carb so I can get started

    1. Hi Jessica: Thank you for letting us know about the link – it’s now fixed. As for putting together your meals, there’s an awesome graphic in this post (as well as some other helpful info) that will help you do this: And be sure and chat with your healthcare team first, and then follow any modifications they might recommend. Hope that helps!

  27. Hi guys,
    Would this plan work okay for a diabetic? I was recently diagnosed with type 2 and am trying my hardest to find a good medium for my blood sugar and weight loss. I’m down 80 pounds, but have hit a huge plateau. Any help would be appreciated. You guys are awesome and I love ya!

    1. Hi Jamie: It could work for you, but it would be best to discuss the program with your healthcare team first, and then follow any modifications they might recommend. Good luck!

  28. Hi- I’m wondering how the reward meal fits into the fact that you’re not supposed to have fat on high carb days? Is the reward an exception to that rule? Or does the reward have to be low fat? Thanks!

    1. Hi Susan: With reward meals, you can eat anything you want up to an extra 250 calories for that meal. Hope that helps!

  29. I need help, I’m 56, 5ft 8in and 288lbs. I have always been thin and I hate having all this extra weight on me, but how do I get started. I feel like if I don’t do something now, I never will. How do I get motivated to start and how do I get started, whats my first step? Also, I have 3 bulging disc, so what is a good exercise for me that won’t throw my back out. Thanks, Susan

    1. Hi Susan: You can find your first step and all the other steps (nutrition and exercise) you’ll need to achieve your transformation goals in this post on this blog: And please discuss this program with your healthcare team first, and then follow any modifications they recommend, especially where exercise is concerned. You can do this!

  30. One more question,,, can i have a notification of your answer…i mean if you replied my comment i get an email…is it possible?

  31. I would love to start with easy…but when i shuld go to the next level/? Im 18 and 105kg..i have set a goal to lose 10kg in 3months…today is 1st September and 1December is my birthday,,, I really want to lose 10 or more kg by tge time…so please tell me that which one would be perfect for me to reach my goal?

    1. Hi Rashid: The Turbo Cycle is the cycle with the quickest weight loss, so give it a try. And you can change cycles at any time. You got this!

  32. Hi – I’m on the Easy Cycle and I’d like to understand why the reward meals are on the high carb days vs the low carb days? Is there some science behind this? My husband insists that they should be on the low carb days instead…thanks

    1. Hi TG: I believe the science has to do with the basics behind low and high carb days. 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. So if you’re adding even more calories to that furnace on high carb days, there will be more to burn on low carb days. Also, since one of the keys to weight loss is a varying calorie consumption, if those 250 calories are added to low carb days, there’s not much of a variation in calorie consumption. Hope that helps!

  33. Just a question regarding carb cycling and breastfeeding. Is this safe to do or should I wait until I’m done with breastfeeding altogether which will be anywhere from 6 month-1 year.

  34. Hi!
    I thought I posted, but I’m not seeing it now, so I’ll try again 🙂

    Okay, in the last year, I have gained 15-20 lbs and excited to start carb cycling to take off 20. Food is my problem, definitely not the gym. I just started the EASY CARB cycle on Monday so I don’t feel deprived, and am already down 3 pounds…YAY!!!

    I have a few questions though:
    My workout schedule (I have been working out consistently 3-6x/week for 5 years now)
    M through Fri…. jog/walk/run for 30-60 minutes (5days/week)
    M,W. and Fri….. I do a weight lifting class called Muscle Mania. I use anywhere from 10-15 lb dumb bells and always break a sweat. It is a 45 minute class with an additional 15 minutes of core work at the end (60 min. total).
    Sat… I usually do an easy 30-45 minute workout with some light cardio and weights
    1.Should my MWF weightlifting days be high or low carb days? does it matter?
    2. Should I be scheduling my 5 meals to hit a certain time before or after those work outs?

    THANK YOU so much for taking the time to answer my questions! Five years ago I did weight watchers on and off between having three babies, and lost over 130 pounds… It’s been a LONG time since I have found another program that seems so do able and is working to get off these 15-20 lbs that I’ve let creep back on with bad diet choices. So excited to continue with carb cycling!!!

    1. Hi Ali: All comments have to be approved before they post, so that’s why you didn’t see your first post. I’ll answer your first post right now. 😉

  35. I have a question:
    I am a regular in the gym, but still managed to put on 15-20 lbs over the last year (my goal/need is to lose 20): I started carb cycling on the EASY PLAN five days ago and LOVE it… down 3 lbs already (obviously, food was my shortcoming not the workouts at all… I LOVE getting to the gym)!!!

    These are my questions:
    My avg week looks like this gym wise… I jog/run (sometimes walk, lol) Mon-Friday for 30-45 minutes: on MWF, I do a one hour weight lifting class at the gym (I use between 10 and 15 lb dumb bells for my exercises and always break a sweat).
    And 2 times out of 4, squeeze in an easy workout on Saturdays as well.
    1. SO, should my MWF weight lifting days be my low carb or high card/cheat meal days?
    2. If I typically workout from 9:30 to 11am…how soon before and after each workout should I be eating?

    1. Hi Ali: Yay for those 3 pounds gone! That’s awesome! Let’s get you some answers to your questions: 1. Unless you’re having issues with your workouts on low carb days, you should be good to go. If you are having issues, you can switch things up so your more intense workouts are on high carb days. 2. Here’s another post from this blog that talks about eating and working out: You can do this! 🙂

  36. Hi, I am looking into starting this carb cycling. However I’m not sure how many carbs i should be eating on high carb days and low carbs days… I also am unsure of which plan to use. I am 5’2 152lbs and would like to lose about 30-40 lbs after i lose weight i want to drop body fat and tone up. I also was wondering if you guys helped with workout plans and what not. I could really just use any advice to get started again to be a healthier and happier me. I want to be the best me possible.

    Thanks for the help!!

    1. Hi Shelby: In carb cycling, we don’t count grams of anything, we count portion sizes (and calories if you’d like). There’s an awesome graphic in this post that outlines how to put together every carb cycling meal: And you can use whichever cycle you’d like to, and you can change at any time. There’s a chart in “Choose More, Lose More for Life” that helps you figure out which cycle to begin with. And there’s a complete exercise program in the book too. You can do this!

  37. Is Chris and Heidi?s carb cycling program compatible with Vegetarians and/or Vegans?
    Do you provide recipes/options for vegetarians?

  38. Hi! I was wondering which cycle you would recommend for myself, I’m 5.1″ weighing around 7.5st. I am wanting fat loss and to build muscle (tone) I work out 4-5 times a week which include weight training, cardio, and compound training. Any advice would be great thanks!

    1. You might want to start with the Fit Cycle since you do work out pretty intensely. And you can change cycles at any time!

  39. Thanks for what you all do! I have a question about the reward days in the cycles. I tried the Turbo cycle for a few weeks but the one reward day was overwhelming for me. I recently switched to Easy and my husband is on Classic now to make meals easier. 4 rewards meals of 250 calories each is 1000 calories just like the 1000 allowed for the reward day on Classic cycle. Would i be able to put two reward meals together for 500 cals each twice a week (on high carb days ) and still get he same results?

    1. Hi Kimmie: It’s best to follow the program as outlined, and only have reward meals on the days as suggested. Good luck – you can do this!

  40. I am looking to eat healthier but not looking to lose weight. I am 4′ 11″ and weigh 96 lbs. I run about 3-4 days a week and weight train 1-2 days a week (not heavy weights). I have a diagnosis of fibromyalgia and chronic fatigue, and can’t eat gluten or dairy. I eat mostly fruits and vegetables but love my pasta!! I have just started to add more protein into my diet but don’t really enjoy meat, chicken, etc. Would carb cycling be a good plan for me to learn how to eat healthy, balanced meals?? I feel bloated most of the time right now. I’m lost right now. Thank you for any help you can give me!!

    1. Yes, carb cycling could work for you. Since you don’t want to lose weight, you’ll need to adjust your calorie intake to equal your calories out every day. Here’s another post from this blog that might help with this: And with your health issues, please discuss this program with your healthcare team first, and then follow their recommendations. Good luck! 🙂

  41. I started carb cycling. Yesterday on a “low carb day”, I gave into a treat at a dinner party and then I went overboard and binged. 🙁 That “all or nothing” thinking got the best of me (OLD HABITS DIE HARD) and I feel horrible and bloated and definitely not hungry today!
    I don’t even feel like breakfast and my first instinct is to skip it and do a low carb day, though technically it’s a high-carb day.
    Where should I go from here? Two low-carb days in a row?

    1. Hi Liz: One rough day does not mean you’ve failed. You pick yourself up, dust yourself off, learn from yesterday, and begin again. Never skip breakfast, and don’t repeat days. If this is supposed to be a high carb day, then keep it that way. And believe me, you’re not alone. We all have rough days. The important thing is to not let yesterday’s rough day affect today’s amazing day. You can do this!

  42. I’ve tried every diet out there and have had nothing but problems. I’m an insulin dependent diabetic and am trying to get my A1C to a 6.5 and lose at least 40 lbs so my husband and I can have a baby. Honestly I’d like to lose 100 lbs to be comfortable in my own skin again. I’m an EMT and have very busy days where I am running calls constantly. I was thinking about doing the Easy Cycle to start and then move onto the next in order to see which works best for me but also to make a habit stick first. Any suggestions? I am tired of gaining the weight back after stopping using products and meal replacements. I want a healthier lifestyle for myself my husband and our future children.

    Thanks in advance! I’m all for making this work!

  43. Hi,
    I am starting carb cycling for the first time ever. I am kind of nervous to try this but at the same time I am excited. What foods are high carb? And what foods are low carb? I understand that on doffrent days you need to have ether a low carb or high carb day. As a college student I find it to be overwhelming to try something new if I have never done it before.

    ~ Alexis
    – 5’1
    ~ 164.9lbs
    ~ first time carb cycling

    1. Hi Alexis: There’s a complete list of approved foods in Chris and Heidi’s book, “Choose More, Lose More for Life,” so that would be a very helpful resource for you. And there’s an awesome graphic in this post (as well as some other helpful info) that will show you how to put together every meal in carb cycling: Happy carb cycling – you can do this!

  44. Thanks so much for this information. I’m loving the book about Carb Cycling. One question. I’m going to follow the Easy Cycle. Is the reward meal supposed to be eaten NOT at dinner? And, how much extra calories on top of the 1500 should the reward meal be? Thanks!

    1. Yes, your reward meal should not be at dinner time. And you can have up to an extra 250 calories. Happy carb cycling!

  45. I am going to start the easy cycle tomorrow. Are we allowed to have a glass of wine in the evening?

    1. Wine is not on the approved foods list, however, it could be an option for a reward meal. Just be sure and include those calories in your daily calorie total (1200 calories for low carb days and 1500 calories for high carb days). Happy carb cycling!

  46. I have been doing turbo for a week. Do the low carb days get easier even after you do the high carb day and cheat or so you feel bad again like you did cutting carbs

    1. Yes, the low carb days will get easier. It just takes our bodies a bit of time to adjust to a new way of doing things. Hang in there, keep following the Turbo Cycle exactly, and you’ll be good to go! You can do this!

    2. What I want to know is how many grams of carbs is considered low and how many for high?

  47. I don’t know which carb cycle to do, I practically live in my car for work. (sales) I am 38 5ft 4 & 178 pounds. I have had 3 kids and I weigh 25 pounds more then when I went into labor! (ages 20,15,9) I have gained 30 pounds since getting an IUD

    1. Choose whichever cycle will help you be successful at the beginning, and that will fit into your busy schedule. You can change cycles at any time! You can do this!

  48. I am in Sales across 3 states and quite frankly can average 10-12 hours a day in my car in between customers. I travel thru Rural areas where the local food is a fast food chain and just can’t stand eating any of it. Most days I will not eat at all until dinner … I’m 47… My weight fluxuates between 20-30lbs over what I feel is a comfortable weight … I run 3-4 times per week normally and would love to work out again mostly to strength my leg muscles to reduce injury but I just don’t have the time. Between my grueling travel and poor food choices how can one of these carb cycling plans fit into my schedule?

    1. As far as fitting the nutrition part into your schedule, you can carry a small cooler in your car and stock it with many of the things on Chris and Heidi’s approved foods list. It will just take some advance planning. And as far as working out, fit it in anytime you can during your day. If your hotel has a fitness center, take advantage of it – even for short periods of time – anytime you can. And some fast food chains are now offering healthy alternatives. You can get oatmeal for breakfast and a salad for lunch, for example. Many also have their nutritional information on their websites, so you can also plan your meals ahead, or at least have a go-to list for each chain so you can make better choices. And don’t forget about local grocery stores – they are a good option and can help you keep that cooler stocked with healthy foods. You’ll have to plan ahead and be a bit creative, but it can be done!

  49. Hi guys!

    I was wondering if your book is available in French? Although I’m practically bilingual, it would be easier for me to read it in French.

    Thank you!

    1. Marie-H?l?ne, I saw your comment and I just discovered that if you download the Vemma Bod-e app (I found it for my iPhone and on Android) and your device is configured in French that all the info and recipes available via the app are in French.
      En esp?rant que ?a t’aide! Laura

  50. I am a 33 year old 5’5 woman and I weigh 430lb. I am desperate for something to safely help me loose weight quickly but healthy. Which carb cycle do you think would work best for me? Thanks in advance for any help..

  51. Hello I have lost 150 lbs I want to loose 10 lousy little lbs more and for the life of me I cant, through out my journey I have done different things to get to where I am now but I can’t seem to loose any more. I have bought Choose more loose more book and call me stupid but it is a bit confusing to follow , I used Jenny craig for most of my weight loss, I’m my mom’s full time care giver and have no time to really cook so having the food all set for me was what i needed. plus I eat big portions with using salad veggies, I know I need to eat less but the hunger is what I can’t deal with, I’ve tried drinking water, eating no cal noodles just about everything. Please help

    1. So sorry you’re confused! There’s a great graphic in this post (as well as some other awesome info) that shows you how to put together every meal in carb cycling: And since with carb cycling you eat 5 meals a day and you can have veggies (the non-root/non-starchy type) with every single meal, you shouldn’t be hungry. Yes, it might take your body a bit of time to adjust to this new way of doing things, but it works! Hope this helps – you can do this!

  52. I have been type 2 diabetic for 5 years. Currently I have a. A1c of 10.3 way high. My doctor is giving me one more chance to fix it befor they put me on insulin. I have been going to the gym at least 5 days a week. And trying so hard but the food. Is killing me how does your diet plan work for diabetics? Please give me some advice. I’m not even sure I’m doing the right exercises. I’m such a failure at this. But I want to do it right.

  53. Hello. I am a 38 year old born with Spina Bifida. I am confined to a wheelchair, but have full upper body mobility and I am looking to lose about 60 pounds I am currently at 214 pounds. Any advice on the best way for a disabled person to get fitor have you ever done a show with a disabled person?

    1. Hi Josh: I’d suggest discussing Chris and Heidi’s carb cycling program with your healthcare team to see what modifications need to be made to work around your health issues. It can be done, it just might take a bit of creativity. Happy carb cycling!

  54. I work third shift, 11pm to 7am. I then come home and sleep from 8am till 330pm. How could I fit carb cycling into my schedule?

  55. Hi! I am looking to start carb cycling, I am currently still nursing my 5 month old son, is the diet safe to do while I am still breastfeeding?

  56. Hello!

    Curious if it’s better to work out on high or low carb days? And if you’re drinking protein shakes along with workouts can that count as a meal?

    1. In Chris and Heidi’s carb cycling program you work out on both low and high carb days. Their entire workout program is outlined in their book, “Choose More, Lose More for Life.” Yes, protein shakes can be the protein part of any meal, and depending on the carb count, they could also be a complete meal replacement. Chris and Heidi’s Powell Perfect Protein Shakes ( are meal replacement shakes. As far as drinking protein shakes and working out, yes, that would count as at least the protein part of a meal. If your shake is not a meal replacement shake, you’d also need to add either a healthy fat or a carb. Here’s a post about eating and working out: 🙂

  57. I have a question! Am I limited to only the foods on the food list that your website provides? Say I have granola which has 4g of protein per serving could I substitute that for the protein portion of my snack meals?

    1. No, for a food to count as a protein it would need to have closer to 15+ grams of protein/serving. And it is best to follow the approved foods list. There’s an even more extensive list in Chris and Heidi’s book, “Choose More, Lose More for Life.” Hope that helps!

  58. Hi Hedi, I’m not over weight I’m 117 lbs 5’2″ 40 yrs old, but I’m looking for a easy way to eat healthy. I work out 3 days a week. Moderate to intense cardio. With light weight training alternating.
    Would this plan work for me? I have 3 kids so sometimes I eat on the run.

    1. Yes – the easy cycle is a great way to get started. And you can change cycles at any time. Happy carb cycling! 🙂

  59. You two are awesome! What a great couple. I am a vegetarian, no red meat no fish no chicken no eggs. I love carbs a lot more than I should. This looks like something I could try. I have a hard time finding proteins so I always fill up on carbs. Any suggestions?!

    1. You can get Chris and Heidi’s free approved food guide when you sign up for Chris’ free enewsletter at This list will give you options to choose from. There’s an even more extensive list in Chris and Heidi’s new book, “Choose More, Lose More for Life.” Hope that helps! 🙂

  60. Am I missing the location for sample meal plans? I have the book Choose to Lose and the program concept is very clear, but it would be really helpful to have more food guidance once that is clear. What does a week of high/low carb days look like? How would we read nutrition labels to identify foods to completely avoid? The only thing I recall about this was the advice on which Whey power to purchase pertaining to the carbs. I’m not liable to use recipes for entrees, per se. The food on this plan is pretty basic but what would be helpful is a simple menu plan so that you get a feel for a complete 7-day cycle. Also, with everyone being on the go, shakes don’t always work for the mid-morning and afternoon meals. Do you have recipes for those meals other than an apple with peanut butter, for example? I find that it isn’t so much the main meals that trip me up, it is the tendency to stress eat between meals. It has to be something that can be interesting to keep me from straying. Overall, I think this is such a great lifestyle change and I love your positive attitude and your genuine care for others. I’m just starting and see a difference already. Yay!

    1. I’m so sorry, but we don’t have sample meal plans available. Here’s a post that has a great graphic (as well as some other useful info) that will show you how to put together each meal on all the cycles: There is even more info – as well as an introduction to all 4 carb cycles and more recipes/options – in Chris and Heidi’s new book, “Choose More, Lose More for Life.” And we’re so excited that you’re seeing a difference – that’s awesome! 🙂

  61. Can you do the Carb Cycling with kids? I don’t want to be making separate meals for husband and son every day.

  62. I am considering trying this however, I have anaphalactic food allergies. My food allergies are: eggs, bananas, lime, all nuts, kiwi, avocado, all melons, and soy. That and I only will eat limited meats primarily nothing on a bone or with skin – chicken and occasionally beef.

    I am about 75 pounds overweight and have many health issues including: diabetic, asthma, high blood pressure, high cholesterol, high triglycerides and more.

    Do you have any tips that would be helpful for me both food and exercise wise?

    1. I’d suggest discussing carb cycling with your healthcare team so they can help you put together an exercise program that will work for you with your health issues, as well as a nutrition plan for your food allergies. There are so many food options in the plan, that you should be able to follow it in spite of your food allergies. Best of luck!

  63. 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! 🙂

  64. 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.

  65. 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!

  66. 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! 🙂

  67. 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


  68. 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?

  69. 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.

  70. 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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