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
Hi Heidi,
I watch your show every Tuesday abd love following y’all on instagram! ? I’m 5’4″ 142 lbs, and fairly active. How many grams of carbs should I have on a high carb day and how many on a low carb day?
Hi Nicole: In carb cycling, we don’t count grams of anything, we count portion sizes (and calories if you’d like). There’s a great graphic in this post that shows you how to put together every carb cycling meal: https://heidipowell.net/4514/carb-confusion/. Happy carb cycling!
I’ve never heard of Carb Cycling before, but I like what I’m reading here. My issue is that I had bariatric surgery a few years ago so two fistfuls of vegetables plus protein would be more than my stomach can handle. When I first had the surgery, after the recovery period and food-reintroduction period, the doctor had me on a roughly 800-1000 calorie approach without carbs for rapid weight loss. For me, if I say at around 1000 calories on low carb days and 1200 for high carb days, do you think that would be okay? Thanks in advance!
Hi Mary: Since you have had bariatric surgery, it would be best if you discuss carb cycling with our healthcare team and then follow any modifications they recommend. They are best equipped to help you since they know your health history and can work with you on a one-on-one basis. You can do this!
Does it matter if I start my first low carb day on Sunday or Monday?
Hi Jessica: You can begin your week (day 1 – a low carb day for all the cycles except the Fit Cycle) on whatever day works best for you, but you’ll want to keep the days in the order as outlined in the program.
I’d like to change my FREE day to Saturday. Will that mess up the cycling plan?
You can change reward day to Saturday by having your week start on Sunday instead of Monday. Just be sure to keep the days in the same order as outlined in your cycle, and you’re good to go!
I am a little confused the recipes you have are too much food for me and my days can I eat a little less as long as I am eating one of each item on high and low carb days?
It might seem like a lot of food at first, but try and split the recommended daily calories between your 5 meals a day, and make sure your portion sizes aren’t too large. Women should never go below 1200 calories a day – your body needs a certain number of calories to simply function properly.
Hey Powell Team!!!
My husband and I are looking to be a healthier family and so you are right where I went to look for ideas. Im just wondering where we should set our calorie intake for our low and high carb days. I didn the weight X 12 and got a number but I wasnt sure how this works for both days. My husband is 29yrs 5ft 9in and 165lbs…Im 27yrs 5ft 8in and 115lbs….let me say again, by no means are we looking to lose weight just do the proper amount of calorie intake every day and excersie. we would love to just tone up our bodies!! Thanks so much for your help and cant wait to see where this new healthy life style takes us!!!
God Bless,
Shay
Since you’re both not looking to lose weight, you’ll want your calories consumed to be as close as possible to the calories you burn (BMR + activity during the day) on both low and high carb days. You’ll simply adjust your portion sizes to meet your calorie requirements, which could be different each day depending on how active you are. Good luck!
Hi Team Powell! ? First off?.let me tell you that I love you guys and I you guys ROCK! You guys have inspired me to finally put a stop to years of Yoyo dieting and finally see this challenge all the way through successfully.
I started the classic cycle of carb cycling today and all is good with me so far but it seems like I may end up over 1200 calories by the end of the day. I am 5?11? and weight 360#?s so I am wondering if it would be suggested for me to keep it at 1200 no matter what or if ending up around 1300 or 1400 would be ok?
Here is what I?ve had today:
B ? 4egg white omelet with spinach and mushrooms ? fuji apple ? 297Calories
M.S ? ? cup plain Greek yogurt ? 1oz. unsalted mixed nuts ? 230 calories
L ? 4oz chicken breast ? cucumber ? string cheese ? 236 calories
A.S ? 3oz chicken thigh and a boiled egg ? 199 calories
Can you please tell me if I am on the right foot with how I am starting this? Also, if I add more shredder time should I be concerned that my body will go into starvation mode since my calorie deficit will be even greater.
Thank in advance for your reply! ?
Hi Maria: Welcome to carb cycling! You’ll want to stick to the recommended calories – 1200 for low carb days and 1500 for high carb days. It looks like you’re on the right track – there’s a foods list on page 192 in “Choose More, Lose More for Life,” so that might be a good resource for you (if you didn’t know about it already). And remember, you can change cycles at any time. You can do this!
I just read your book and love it, however, I have a question. I noticed in the book the recipes don’t include the full 2 cups of vegetables mentioned for each meal. Why is that? Am I not suppose to eat 2 cups of vegies each meal but rather just eat veggies when I am hungry.
Thanks
Suzi
If a recipe doesn’t contain the two fist fulls of veggies, you can add additional veggies to reach that two fist fulls portion size. Happy carb cycling!
I’ve read the entire book but I’m still a little fuzzy on how many calories I should be shooting for on my low and high carbs days. Hoping I’ve just missed something very simply, but would really love to hear back on how to calculate it!
Thank you Team!
Hi Eric: For men, you’ll eat 1500 calories on low carb days and 2000 calories on high carb days. Good luck – you got this!
i am 55 and have struggled with my weight for decades. Paleo has really helped, but the past year it hasn’t. I have limited resources with finances, so a gym membership is out.
I have had success with P90x type programs when I was 49-50. What do you recommend? I also work full time and have 1-3 children at home. (Depends on college schedule for one).
Thank you so much! I want to dump this excess baggage of 20 lbs. and to feel better both physically and mentally.
Hi Peg: Check out Chris and Heidi’s carb cycling program in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it’s the same one they use on the show. It will teach you everything you need to know and do to achieve your own transformation! Learn all about it here: https://heidipowell.net/9060/how-to-begin-your-transformation-journey-step-by-step/. And their exercise program requires no equipment or gym membership, so you’re good to go there! You can do this!
Hello,
I’d like to start carb cycling and have been reading about the various plans you suggest. I also wanted to buy either Choose to Loose or Choose More, Lose More. I am 37 years old and have been active all my life; however, now as a mother to a 1 year old and step-mom to a 12 and 14 year old, time and money have become a lot more limited! I am 5’4, weigh 140 lbs. my goal is to lose 10-15 lbs and “tone up”…what all working mothers want lol. Which book would you recommend and would the Classic plan be best for me? I use MyFitnessPal regularly and have lost the baby weight using that, but I’m ready to push myself more!
I’d recommend you purchase “Choose More, Lose More for Life.” It’s an update from “Choose to Lose” and contains all four carb cycles. As to which cycle is best of you, that’s totally up to you, and depends on your goals, schedule, and how quickly you want to lose the weight. There’s a chart in the book that will help decide which cycle to begin with. And remember, you can change cycles at any time!