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
On the list of unlimited veggies, it lists squash. Does this apply to all types; yellow, butternut, spaghetti?
Hi Jen: Yes, this applies to all squash. Enjoy! ?
Hi Chris and Heidi,
I had bariatric surgery in 2014 after trying everything to get my weight under control. My highest weight was 315. I tell people I’m an obese athlete as I’ve always been an athlete, but after serious health issues and a weight gain of 150 pounds, I lost myself for several years. With bariatric surgery I was able to lose 108 lbs, but as you know many weight loss surgery patients starve themselves to lose weight and that’s how I reached 108lbs lost within a year. I weight train and do cardio 6 days a week but I’ve gained 21lbs back. I’d like to start carb cycling (classic) to shed 38 lbs, but can this approach of 1200 calories on low days and 1500 on high days work for someone like me who’s lost weight basically undereating for over a year while working out? I think I may have damaged my metabolism. I currently eat around 1100 calories, but the scale isn’t moving….HELP
Hi Angie: Since you have had bariatric surgery, you’ll want to discuss carb cycling with your healthcare team first and then follow any modifications they recommend. Good luck – you can do this!
1. I do not have any of the carb cycling books. Can you please provide a list of non-root/non-starchy type veggies allowed on the plan.
2. Also is there a list of allowed fruits
3. Is Hummus allowed on the plan ? Is it considered a carb or fat ? Would veggies and hummus be an appropriate snack on a hi or low carb day ?
Hi Moh: I’m so sorry, but I don’t have a list available. Starchy/root veggies are ones like potatoes, corn, sweet potatoes. And you can have any fruits, which count as carbs. 2 tablespoons of hummus is considered a condiment and can be eaten on any day (just be sure to count those calories because they can add up quickly). Hummus and veggies would be part of a snack/meal on any day, but you’d need to add a protein, plus a carb for a high-carb snack/meal, or a fat for a low-carb snack/meal. Hope that helps!
Hey Team Powell! Love love love your show!! Thank You for all you do in helping people with their mind body and soul. I want to start carb cycling, but not sure what I’m doing…Im a 37 yr old lady, 180lbs and 5’7″ I want to lose about 40 lbs. I have celiacs Disease and eggs dont like me much either. Does your book have recipes in it and would they be tricky with the no gluten issue i have. Also which carb cycle would you recommend to me with wanting to lose this weight by my bday in Oct?
Hi Megan: Yes, all of Chris and Heidi’s books have recipes in them, and I would start with the Extreme Cycle in their newest book – “Extreme Transformation” (http://amzn.to/1RKDIgo). Here’s a post to get you started: https://heidipowell.net/9060. And with your health issues, I’d suggest you talk with your healthcare team about this program first, and then follow any modifications they recommend. You can do this!
Hi Heidi and Chris! I absolutely love watching both of you and am very excited to start the Classic cycle of carb cycling. My question is with correct portions. On one chart in the newest book, “Choose More, Lose More” it says one cup of carbs, 3 oz of protein, two cups of veggies, and one tbsp of fats. But in the list for each category, it shows 100 calorie portion servings. Am I supposed to eat the one cup of carbs or the 1/2 cup to equal 100 calories? I’m confused about the proper portion size.
Hi Monica: Great question! Those calorie listings are to help with counting calories if you choose to do that along with your portion sizes. They are not meant to correlate with the portion sizes. Chris and Heidi listed them that way to hopefully make things simpler. Go with portion sizes first, then count calories if you’d like to also. You got this! 🙂
Hey Powell’s! I’ve been struggling with my weight since 2011 when, at 13 years old, I gained over 100 pounds as I suffered from lupus and the medications I was taking.
Since then I’ve lost about 95 pounds, but over the summer I gained back 15. I’m looking to change things up and make a commitment to myself.
I’m on weight watchers, and want to find a way to incorporate the high carb low carb plan. I’m a student too so I’m on a tight budget, so do the meals have to be complex? What foods should I try to have on hand at all times? How many calories will I be eating? Currently I eat 1600 on rest days and 1800 on days I workout.
All the love,
Mia
Hi Mia: No, the meals are not complex! There are lots of awesome yummy, healthy, and quick recipes in both books (“Choose to Lose” and “Choose More, Lose More for Life”), and you might be able to find them in your library. There’s an awesome graphic in this post (as well as some other helpful info) that shows you how to put all your carb cycling meals together as well as calorie recommendations: https://heidipowell.net/4514. And follow the links in this post for ideas on foods you can choose: https://heidipowell.net/2713. And congrats on losing all those pounds – that’s awesome!
Thank you so much!!! I’m gonna re read the book gotta figure out how many carbs to eat. My boyfriend has joined my band wagon recently so I hope this helps him too he’s 340 pounds and I want him Happy & Healthy. #carbcyclersunite 🙂
Hi team Powell! I want to start carb cycling. I have lost 30 pounds thus far and still have a ways to go. Currently 197 @ 5’9″ @ age 25. I think this will work for me just scared I will fail and the weight won’t come off. I’ve been trying to get past 197 but have been stuck and think maybe this will help? Any thoughts? Love you all watch your show religiously it’s amazing such inspiration.
Hi Samantha: Yes! Carb cycling could definitely work for you! Get links to the entire program here: https://heidipowell.net/9060. Begin today and make and keep that first promise to yourself. You can do this!
I’m about to start…. but I m scared. I am scared that I am going to be hungry all the time. How can I calm my fears?
Hi Amy: No need to fear! We hear from many of our beginning carb cyclers that they’re usually full between meals. And remember, you can have two fist fulls of veggies (the non-root/non-starchy type) with every single meal – both low- and high-carb. And don’t forget to drink your water too – that will also help you feel full (1/2 your body weight in ounces every day). You got this! 🙂
I started the weight loss journey a year ago and I lost 40 pounds, down from 285 to my current 244. I want something that will rev up my system and start losing weight. I’m so ready to get rid of the icky visceral fat that plagues my middle section.. HELP! Is carb cycling something that would work for me?
Yes, it totally could work for you! If you haven’t checked out this post, it has all the components of carb cycling: https://heidipowell.net/9060. You can do this!