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, I saw your diet in The List last night in Denver. I am a 68 year old female who has struggled with weight loss my entire life. I think the carb cycle diet is perfect for me and want to know if you think I’m too hold to do this! In the last few years I have developed severe osteoarthritis in my feet, lower back and neck. I try to exercise by walking but when you hurt all the time I have just about given up. I have been taking care of the health issues but there is still pain.
Bottom line: Is my age and current health status (no diseases like diabetes) a deterrent to starting this diet plan.
Thanks for any insight you can give me.
Hi Jennifer: You can totally do this plan! I’d chat with your healthcare team about the program first (especially the exercise part), and then follow their recommendations. And since 90% of weight loss is through good nutrition, you can still achieve your transformation goals – follow the nutrition part of the program exactly, move as directed by your docs, and you’re good to go!
I would like to start carb cycling and have already attempted it this week and last! I’m not sure if I’m eating the correct way though. I do log into my fitness pal and it says different macros for low and high but it seems like it’s not right. Any guidance on how much protein fat and carbs to eat? My carb cycling days are high low high low etc.
Hi Niki: There’s an awesome graphic in this post (as well as some other helpful info) that shows you how to put all your meals together: https://heidipowell.net/4514. Check it out!
I am almost done reading the book and I know that I will start with the classic cycle but am confused. Where does fruit come in? Is that considered a carb? Where does the flavorings come? I can only have skim milk, not almond, so would that be the protein if I were to have a carb as a cereal? Any suggestions would be appreciated. I have crazy food allergies so can’t have nuts, and some fruits and veggies along with another long list of items.
Thank you for your comment! Fruit is considered a carb in carb cycling, and the flavorings can be used whenever you’d like to complete your meals. Just be sure and keep track of those calories, because they can add up. And skim milk would not be a protein, because there’s not enough protein in a serving (1 cup) to count as a complete protein. It would count as about a 1/2 a protein portion, so you’d need to add some protein to that meal to make up the difference. Hope that helps!
Thank you … I’m just nervous I started the cycle today and I’m just nervous for it all.. With paleo you had a list of foods u could eat and that’s it with cycling its alot…I’m now eating foods that I could not for so long … I’m just nervous of gaining instead of losing .also looks like I got Greek yougurts not the plain non fat ones and one question tomm Is a high carb day for my breakfast snack I made a shake with protein powder kale and blueberries ?
hi heidi and chris i have started the classic carb cycle today!!! im super excited i lost 38 with paleo but then hit a plateau cause u cant tweak paleo… couple questions im been researching and reading the books and im good to go . i bout flat wraps can i only use grain or wheat bread for a high carb day and also bought all different kind of flavors of the greek yougurts for low carb day can i only do low fat plain ? other than that im good to go!!!
Hi Erica: You can use any whole grain products as the carb portion on high carb days, and plain nonfat Greek yogurt is fine too. You can also use other flavors of low fat Greek yogurt as your protein portion of any meal as long as they are very low in carbs. Welcome to carb cycling!
hey there! im strongly thinking of starting with your classic cycle . i did paleo for almost two years and have hit a plateau. now want to start with classic and go up from there … any suggestions. being on paleo i learned my foods carbs proteins good fats and obv prepping so hoping this will take me off my plateau…
Thanks so much
Hi Erica: In addition to this post on the classic cycle, check out this other post that has all of the basics for Chris and Heidi’s complete carb cycling program: https://heidipowell.net/9060. You can do this!
thank you for your response i def think i have the tools seeing i eat healthy already…i hit a plateau recently and read paleo is a good lifestyle but after a while your body gets used to those foods… i would like to lose 30 more or so i have already lost 40… i workout 6x already i think classic may be the best for me alternating cardio days doing low carb and high carb with lifting with every other day and reward day in the end… thank you for the encouragement the toughest part for me is getting used to the foods i can now have but i have already made a shopping list and planned out meal plans so i am good to go . once i have something in my head i go all in
Hi there!
I am starting the carb cycling program (classic) and wanted to make sure I am on track for eating the right foods. Here is an example of what I will be eating on a low and high carb day.
Low Carb:
Breakfast – 3 eggs whites with spinach, cherry tomatoes and onions. 1 piece ezekiel bread with plain non-fat greek yogurt.
Snack – plain non-fat greek yogurt and peanut butter (cinnamon to taste)
Lunch – Grilled chicken with salad and olive oil/balsamic vinegar
Snack 2 – Cottage Cheese with almonds or avocado and carrots
Dinner – Chicken and veggies w/ avocado
High Carb:
Breakfast – 3 eggs whites with spinach, cherry tomatoes and onions. 1 piece ezekiel bread with plain non-fat greek yogurt.
Snack – banana and greek yogurt
Lunch – Veggies, chicken and brown rice
Snack – Cottage Cheese with apple and carrots
Dinner – Chicken, Sweet potato and veggies
Thanks!
Hi KD: I’ve pasted your foods list below to make it easier to answer your question:
Low Carb:
Breakfast ? 3 eggs whites with spinach, cherry tomatoes and onions. 1 piece ezekiel bread with plain non-fat greek yogurt. (Since the 3 egg whites are almost a complete protein – 4 make a complete protein – make sure you’re only eating a bit of Greek yogurt)
Snack ? plain non-fat greek yogurt and peanut butter (cinnamon to taste) (You need veggies)
Lunch ? Grilled chicken with salad and olive oil/balsamic vinegar
Snack 2 ? Cottage Cheese with almonds or avocado and carrots
Dinner ? Chicken and veggies w/ avocado
High Carb:
Breakfast ? 3 eggs whites with spinach, cherry tomatoes and onions. 1 piece ezekiel bread with plain non-fat greek yogurt. (See comment above)
Snack ? banana and greek yogurt
Lunch ? Veggies, chicken and brown rice
Snack ? Cottage Cheese with apple and carrots
Dinner ? Chicken, Sweet potato and veggies
Besides the couple of suggestions above, it looks like you’re doing great! Make sure your portion sizes are right on, and you should be good to go!
SO I have been trying the classic carb cycle and I am not sure I am doing this correct. I am going to post a sample meal for low carb and high carb day and please correct me where I am off…
Low carb day
Breakfast- Bowl of instant low sugar oatmeal, 2 eggs with 1 cup of spinach
Snack-Low fat peanut butter on celery sticks
Lunch- chicken breast with 1/2 avocado & 1/2 cup broccoli
Snack- Whey protein shake with pack of almonds
Dinner- Round Steak, cooked carrots with avocado
High Carb day
Breakfast- Bowl of instant low sugar oatmeal, 2 eggs with 1 cup spinach
Snack- Apples, blackberries with pack of Almonds
Lunch-2 Tuna Tostadas (1 can tuna with no mayo mixed with cabbage on tostada shell )
Snack- carrots with hummus, cherry tomatoes & 1 cucumber
Dinner- 1/4 cup jasmine rice with low sodium soy sauce, black beans, corn, saut?ed bell peppers with 4 oz flat iron steak
Ok Heidi what am I doing wrong??? Please help
Hi Rachelle: You’re on the right track, you just need a few tweaks. 🙂 Low carb day: Breakfast: No egg yolks (they’re fats), and you need 4 egg whites for a complete protein portion. Snack: You need a protein. Lunch: You need more veggies (2 fist fulls w/ every meal). Snack: You need veggies. High carb day: Breakfast: See breakfast notes above. Snack: No almonds (no fats on high carb days), need a protein. Lunch: Make sure you’re only getting one serving of protein. Snack: Need a protein. Dinner: Make sure you’re only getting one carb serving – it looks like you’re getting more than one. I know it all can be a bit confusing when you’re just getting started, but you’re on your way! Here’s a post that might help – it has an awesome graphic that shows you how to put together all your carb cycling meals: https://heidipowell.net/4514. You got this!
Hey Y’all … I have a question about the carb cycling. I started August 17 and am down 10 pounds! I have had no problem with the program until I began doing double workouts. I get up at 4 to get in an hour of cardio before the rest of my day starts. My question is this. How important is the eat within 30 minutes of rising? If I work out right when I get up (which starts my metabolism going) I would be eating immediately after my workout so about 70 minutes after I get up, Then every 3 hours after that with my last meal after my second workout. Thanks in advance! 😉
HI there, I’ve been doing Turbo Cycle for 2 weeks and have lost 8 pounds. However I find I become sluggish the 2nd low carb day so i’m going to switch it up to Classic Cycle. I’m not concerned if I don’t lose a huge amount of weight, 1-2 lbs is great, 2 lbs is what I’m hoping for. My question is simple, is it okay if I keep myself accountable weekly on here, by posting my week and weight loss? It will just help me stay motivated I think being surrounded by people who are doing the same thing. Thanks.
Hi Liya: Of course you can post on here to keep yourself accountable! 🙂
Dear Heidi and Team Powell,
I wanted to start off with a big THANK YOU for being such an inspiration to many! Please, know that you have one more avid follower and believer.
I would like to ask for advice – my days start at 4 am every morning, and my breakfast is at 4.30 am. With 5 meals per day, I am “done” eating by 4.30 pm, which is…ehem… a little stretchy to hold up to. What would your advice be in this situation? Do you think it would be ok to eat one more “snack” at 7.30 pm? I go to bed at 9-10 pm. Thanks in advance!
Hi Aya: With your early wake up time and bed time, you can either split your breakfast in 1/2 and eat 1/2 at 4:30 am and 1/2 later, or you could work a 6th eating time (snack) at night into your calories for the day. Welcome to carb cycling!