While the Easy Cycle is the easiest cycle, the Classic Cycle is the simplest carb cycle. It offers a quick and easy introduction to carb cycling and results in fast and steady weight loss.
Unlike the Easy Cycle, which has a reward meal incorporated into every high carb day, the Classic Cycle has an entire reward day every week. Imagine that—a whole day to satisfy those cravings for your favorite foods! And you’ll still lose weight.
Here’s what a Classic Cycle week looks like:
- Monday: Low carb day
- Tuesday: High carb day
- Wednesday: Low carb day
- Thursday: High carb day
- Friday: Low carb day
- Saturday: High carb day
- Sunday: Reward day
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 of the day, eat either low or high carb meals (depending on which day you’re on). Your last meal of every day will ALWAYS be a low carb meal. Follow the portion size guide to put all of your meals together.
With the Classic Cycle, besides losing weight at a quick and constant pace, you’ll also be able to tune into what is happening in your body during this carb cycle process. You’ll learn and actually feel how food affects your body, and while you may experience some brief periods of nausea, headaches, low energy, and other symptoms as you change the way you fuel your body, these will be temporary. In the end, you’ll have a whole new appreciation for this marvelous body you have! And you can stick with the Classic Cycle throughout your weight loss journey or move onto another cycle. You are in control!
For more information on the Classic Cycle, check out our book, Choose More, Lose More for Life. Interested in learning about the new 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!
275 Responses
My husband and I are in our 4th week of Atkins. Neither of us have lost more than 7lbs…. And feel really deprived! Wondering is it’s time to switch to carb cycling?!? Well the transition cause us to gain back what we’ve lost?
Hi Tracy: Carb cycling could be a great option for you. Since carbs do retain water, your weight might fluctuate a bit when you start carb cycling, and this is normal. Stick with the plan, be patient, and you will see results! 🙂
Hi! Any suggestions for a vegan carb cycling program?
Hi Em: Here’s a post that talks about how to adapt carb cycling to a vegan lifestly: https://heidipowell.net/12054. I hope it helps! 🙂
Heidi mentions she got a macro coach. Where can I get one?
Hi Lindsey: There’s a link in this post for Heidi’s coaches: https://heidipowell.net/10990. You can also google Macro Coaches, and you should be able to find some options there. Hope that helps! 🙂
I have a question on days….I’m doing the classic cycle. High carb days I eat 1850 while LC days are 1500. I see you posted this: “Easy, Classic, Fit, and Turbo Cycles: High Carb Meal (including EVERY breakfast): Protein: 40%, Carbs: 40%, Fats: 20%, Low Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%.”
What about per day… does the same apply with the percentages?
Hi Lindsey: Great question! Since each meal is put together a bit differently, we don’t have macro percentages for an entire day.
Wondering…I am a celiac an can only eat gluten free products. Does this effect the efficiency of the program? I can not have whole wheat/whole grain products….
Hi Alyssa: Not at all! You have many other options for your carbs that are totally gluten-free!
Hello,
I’ve been doing keto for over a year now but I haven’t seen the gains I was hoping for . I started carb cycling two days ago but now I’m worried that all these carbs are going to make my belly bloat again and make my face look swollen…
if I hit my macro goals should I be ok? Or is some “fluff” to be expected ?
Hi Hailey: Your weight can naturally fluctuate during the week due to working out and whether or not you’re on a low or high carb day, so we recommend weighing once a week on the morning of day 7 (the morning of your reward day) in the Classic Cycle. And there shouldn’t be enough carbs in this cycle to cause belly bloat or a swollen face. Since you have been following the Keto diet for a while, you can gradually add in those carbs, which might also help decrease the chances of any bloating since your body is not used to the carbs. Take things one baby step at a time, be patient with yourself, and you will get there!
I was wondering if carb-cycling is safe for post-bariatric patients and if you would suggest the same principles. I love you guys!!
Hi Lindsay: It would be best to discuss carb cycling with your healthcare team and then follow their recommendations. We do have post-bariatric patients follow our plans with any modifications their healthcare team suggests. 🙂
Hello, for the classic plan do you eat any fat on the high carb days? Thank you.
Hi Lucy: No, no fats for high carb meals. 🙂
Hi!
I am really wanting to get in better shape and I heard Carb Cycling is a good way to go from some friends of mine. I just have a few questions about it:
1) How do I know how many calories/macros I need to hit on High and Low Carb days (I am 23yrs old, 5’5, and weigh 153lbs)
2) Should I do the majority of training on high carb days? Or should I just workout as normal on all days?
Thanks for you help!
P.S- The Powell’s are awesome! 😀
Hi Kate: In Chris and Heidi’s carb cycling plans, everything is figured out for you including nutrition and exercise. You simply have to follow the plan! You can get links to all of their carb cycles in this post: https://heidipowell.net/2713. You can do this! 🙂
I just finished choose more lose more for life. And have made today (11/3/16) day one. I’m hoping someone can answer my question. I’m breastfeeding. Are there any alterations I should do to not have my milk supply dip/dry up?
Hi Jamie: Here’s a post that outlines Heidi’s breastfeeding nutrition program: https://heidipowell.net/2275. 🙂