Carb Cycling: The Turbo Cycle

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If you want to shed those extra pounds extra fast, the Turbo Cycle is for you. Of the four original carb cycles (Easy, Classic, Turbo, and Fit), this cycle takes off weight the fastest. Unlike the Easy and Classic cycles, which alternate low and high carb days, the Turbo Cycle pits two low carb days against every high carb day. That means you’ll burn fat two days in a row before your body’s furnace (metabolism) is re-stoked on your high carb day, and you’ll lose weight really, really fast!

Even though the Turbo Cycle has an extra low carb day as compared to the Easy and Classic cycles, it is not a severely calorie-restricted cycle that will crash your metabolism. And since you’ll have two low carb days in a row, you may feel less energetic on the second low carb day. But this is okay. These low carb days are powerful weight loss accelerators!

Here’s what a Turbo Cycle week looks like:

  • Monday: Low carb day
  • Tuesday: Low carb day
  • Wednesday: High carb day
  • Thursday: Low carb day
  • Friday: Low carb day
  • Saturday: High carb day
  • Sunday: Reward day

Every breakfastβ€”on both low and high carb daysβ€”will consist of a portion each of protein, carb, and fat. For the next three meals of the day, you’ll eat either a high carb or low carb meal (depending on which day you’re on). Your final of the day will ALWAYS be a low carb meal. Follow the portion size guide to put all your meals together. And as with the other cycles, you can stay with the Turbo Cycle as long as you want, or you can change cycles at any time. This program is tailor-made to you and you alone!

Learn more about the Turbo Cycle in our book, Choose More, Lose More for Life. And if you’re interested in learning about the Extreme Cycle, check out our book, Extreme Transformation.

extreme-transform-cover

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!

950 Responses

  1. Turbo cycle on PG. 86 of Choose More To Lose More For Life I see that the recommended calories per day on this cycle for women is 1,200 cal. I do not see that high carb days are different than low carb days. I am afraid that The way the book is set up has me chasing my tail. I cant find specifics on this. Can you please let me know if the calories on these days differs. The comment you made yesterday leads me to believe I have already been doing this wrong by keeping appx. 1,200 /day every day. I really appreciate the help. I have been doing great so far. I’m dedicated to this process, I just don’t want to do the wrong thing and find out I have been doing it wrong the whole time. THANKS!!!

    P.S. I am impressed that you are able to answer my questions so quickly. I am stressed starting something new without having a better grasp on this.

    1. Day 25, but I don’t know where to look up this info. (see above) ALSO: Is there a preferred place to ask questions? I am also confused that the recipes say 1 chicken breast is a serving when I believe 4 oz raw is a correct serving according to your book– much less than 1 chk breast. Also– in the calorie count chart pages oats are listed (steel cut cooked) pg 194 as 3/4 cup and page 195 as 2/3 c. thanks fpr the clarity! πŸ˜€

  2. Hi! I recently got Choose More Loose More for Life. I grew up as a top athlete and became a fitness instructor. Now, at 48, am having difficulty doing an easy push up and weigh just over 242 lbs. (5’7″) I just started the TURBO CYCLE!!! I am having a difficulty figuring out if starchy veggies are considered a starch replacement. If not, when is one allowed to have them? I also don’t know when one is allowed to have fruit. I need to be adding Blood Pressuring lowering fruits and veggies and these seem to be blueberries, carrots, and other things….. I do not want to be using recipes as I despise cooking …. when you say carb, 3/4 c oatmeal is what I have. If you say veggies–2 cups that is what I have. but you never said fruit or veggies in the plan so I don’t know where to put healthy root veggies, fruit etc. Please help. This is my first week and I’m on day 3. I keep it simple and stick to it, but need to know these in’s -n-out’s. Thank you!!!!!!!!

    1. P.S. I also am confused about where beans fit in. I love beans as a protein, but you dont have them as a protein and they dont seem to fit into the plan at all. Thanks.

    2. Hi Jennifer: Great questions! We count all fruits and root/starchy vegetables as carbs as well as legumes, grains, etc. Here’s a post that can help: https://heidipowell.net/4514/ So, you can have any of these carbs as the carb portion of any meal. You got this!

  3. Hey Team Powell, I need your help. I want to start with carb cycling. I’m 30 years old, 190cm and have a weight of 89 kg. I got from calories calculator 2533 daily calories. I thought 2100 is a good value. Can you help me with the macros for low carb, medium carb and high carb. If I understand it right. The proteins and fat is always the same. I got 222g proteins and 30g fat. It looks like fat is to less. I have no idea how to integrate the macros on a food plan with this less fat. Thank you for your help.

    Best regards

    Markus

    1. Hi Markus: There?s a link to an awesome macros calculator in this post: https://heidipowell.net/10990. This calculator won?t break down your calories into low and high carb days, but there?s a ?Create Your Own Meals? chart in this post that can help you figure out low and high carb days: https://heidipowell.net/10617 Just remember that each gram of protein and carbs = 4 calories, and each gram of fat = 9 calories. We also offer a customized nutrition program in our app, The Transform App (http://thetransformapp.com), which adjusts as you progress towards your goals. The app has several amazing workout programs too! Hope this helps!

    2. One more question now, soon is the Ist rewards day. It said this is important to re-set the metabolism…. not to skip it as a REWARD day. Do I keep the same schedule? What are the rules of reward days. I do understand that the more treats the more work to get it all off, So have– but limit. I just don’t know what the rules and structure should be. Thanks for helping. So far– so good!!!

    3. Hi Jennifer: For your reward day, you’ll eat 750 calories more than a high carb day. Those calories can be treat foods you crave during the week, healthy foods, or a combination of both. The important thing is to eat the extra calories. We do recommend your last meal of the day is a low carb meal when at all possible. Hope that helps! πŸ™‚

  4. I’ve been doing the Turbo cycle for 6 months. The first 2 months were great, and I was able to lose 25 pounds. However, in the past 4 months, I have only been able to lose 7 pounds. At first, I thought maybe I was just going through recomposition, but the inches are slow to come off, as well. I pulled up an article from Heidi about weight loss plateaus, and started measuring my food, drinking half my body weight in water, and increasing the time and intensity of my workouts. I have done two slingshot weeks, as well. However, for the past two months, I have been staying the same weight. I’ve used Turbo cycle with great success in the past, so I am at a loss for what is happening. Any advice for what I can try next?

    1. Hi Amy: What calories have you been following for your low carb and high carb days? How much more weight are you wanting to lose? Please reply, and we’ll go from there. πŸ™‚

    2. Thank you for the reply! I aim for 1200-1300 calories on a low carb day and 1500 calories on a high carb day. I hope to lose at least 70 more pounds.

    3. Hi Amy: Thank you for reply! πŸ™‚ I believe your body has adapated to your current calories, and with your low carb days already being so low, and with 70 lbs to lose, we don’t recommend you go any lower. Our app, The Transform App, offers you a customized calorie/macros plan, over 550 meals, several workout programs (from no equipment needed, to at-home, to gym-based), and the app will adjust your calories/macros as you progress. If you’d like to try the app for 14 days for FREE to see if it will work for you, go here: https://transformhq.com/chris-powell-14-day-free-trial/ And just be prepared that since the app is customized to you and your goals, it will suggest you eat more calories than you are currently. We ask that you trust the process because it works! You got this!

    4. I missed the part– (which page in the book?) where high carb days were more calories. I thought each day was 1,200. How did I miss this?

    5. Hi Jennifer: You’ll aim for 1500 calories on high carb days and 1200 calories on low carb days. Hope that helps! πŸ™‚

    1. Hi Erin: For the turbo cycle, every breakfast will be a protein + carb + fat, each high carb meal will be a protein + carb, and every low carb meal will be a protein + fat. There’s a chart in this post that can be helpful too: https://heidipowell.net/4514/carb-confusion/. For vegetables, non-startchy/non-root types work. If you’d like over 500 recipe and meal ideas, you can check out The Transform App free for 14 days! https://transformhq.com/chris-powell-14-day-free-trial/ And here are some free helpful resources: https://transformhq.com/freebies/ You can totally do this!

  5. Hi, I just received a couple of your books and I?m really enjoying them. I can?t find this answer anywhere though. I?m carb cycling and wanted to know on low card days do you count net carbs (subtract fiber from carb total= net carbs)? Thank you so much for your help.

    1. Hi Amy! We always count total carbs. We hope you continue to love the books and carb cycling! πŸ™‚

  6. I am 57 yrs old 5’4 and 214lbs. I have been on the Turbo cycle for 3 weeks and I have only lost 3 lbs! Shouldn’t I have lost more? I’m so disapointed. When I did keto last year I lost 7 lbs in the first week and 2+ lbs every week after that. Is it possible that your plan is just too high in carbs for me? I see in the comments you keep telling people to give it a chance to work – but after 3 weeks and and facing a slingshot week I am feeling as if this is not for me. Any thoughts? BTW – I am exercising 6 days a week and I don’t have a thyroid problem.

    1. Hi Sara: Actually losing 1 lb a week is a very healthy rate of weight loss. We are after long-term, healthy results, not short-term, quick results which often lead to gaining your weight back. We recommend giving a new plan 4-6 weeks to work before making any changes/adjustments, and we recommend following a plan you can use for life, not short-term. Slow and steady weight loss is much more likely to stick long-term. After all, transformation is a marathon, not a sprint. You’re doing awesome!

  7. I am doing the turbo cycle. I?m following the book but I don?t understand how to track macros along with carb cycling. What should my macros be on HC days and what should they be on LC days if I?m aiming for 1500 calories a day? I don?t know if I?m supposed to go extreme on HC days, like 65-30-5. Then on LC days am I supposed to do like 5-35-65?? I am so confused. How do I know what percentages to stay within for each macro each day?

    1. Hi Lyn: There?s a link to an awesome macros calculator in this post: https://heidipowell.net/10990. This calculator won?t break down your calories into low and high carb days, but there?s a ?Create a Meal? chart in this post that can help you figure out low and high carb days: https://heidipowell.net/4514. Just remember that each gram of protein and carbs = 4 calories, and each gram of fat = 9 calories. We also offer a customized nutrition program in our app, The Transform App (http://thetransformapp.com), which adjusts as you progress towards your goals. The app has several amazing workout programs too! Hope this helps!

  8. I have read Extreme Transformation but didn?t see how many carbs I?m supposed to stay under on low carb days, or how many grams of fat I?m supposed to stay at under on high carb days. Can you tell me where to find that information in the book?

    1. Hi Lara: There?s a link to an awesome macros calculator in this post: https://heidipowell.net/10990. This calculator won?t break down your calories into low and high carb days, but there?s a ?Create a Meal? chart in this post that can help you figure out low and high carb days: https://heidipowell.net/4514. Just remember that each gram of protein and carbs = 4 calories, and each gram of fat = 9 calories. We also offer a customized nutrition program in our app, The Transform App (http://thetransformapp.com), which adjusts as you progress towards your goals. The app has several amazing workout programs too! Hope this helps!

    2. Hey! I just signed up through your transformation app and going through the carb cycling. When tracking my meals through bar code, I notice it?s counting my carbs with my veggies. I remember reading I can eat unlimited veggies. If I already reached my carb quota for the day, can I continue to eat veggies even though it?s carbs?

    3. Hi Aleisha: The app will track everything you input into it, although you can still eat the “free” veggies (the non-root/non-starchy ones) if you’d like. Hope that helps!

  9. I’m going to start the turbo cycle this week. It’s supposed to be an extreme weight loss cycle but 1-2 lbs a week hardly seems extreme. I’m just starting to work out again so I am run/walking 4-5 times a week on a 10k training plan. How long before I can expect to see results?

    1. Hi Nicole: Great question! When you can see results depends on so many things: what you’ve been doing in the past, how well you stick to the plan, how intense your workouts are, your unique body, and other things. We recommend not making adjustments to your plan for several weeks since it takes our bodies that long to adjust to a new way of doing things and then start offering results. It’s tempting to change when we don’t see results as quickly as we want to, which actually sabotages our efforts. So trust the process, stick to your plan, and you’ll get there!

  10. Hello! I wanted to know if it was necessary to work out every weekday? I usually do but sometimes i?m not able to due to a busy schedule. If i do 3 out of 5 workout days, will I still see constant results or any results??

    1. Hi EmmaRuth: You can still see results with working out 3 days a week, although they could be slower than if you work out 5 days a week. If you can even get in a few minutes of exercise each day, that can really help! Nutrition is 80% of achieving any transformation goal, so make sure you’re following a sound nutrition program (we like carb cycling ?), work out as you can, and you’ll get there!

  11. Hi Heidi. I wanted to know which one of your plans and protein shakes would be the best to use. I am almost 37 and have been overweight most of my life. Right now I am 5′ 1″ and weight 353 pounds. I have gained about 150 pounds in the last 5 years. I want to weight just 180, I don’t want to be greedy, so if I could just get to 180 I feel like I could breath again. Any suggestion would be greatly appreciated.

    1. Hi Jennifer: As for the shakes, each one is a low carb meal replacement, so it can replace any low carb meal if you’re carb cycling. As far as carb cycles, we recommend beginning with the Extreme Cycle (https://heidipowell.net/10503). If you’re using the app, it will suggest some carb cycles for you to use. If you’re not using the app, you can learn more about it here: http://thetransformapp.com It offers you a customized nutrition program that adjusts as you progress towards your goal, several workout programs (from gym-based to at-home), and life lessons to help you with the mental side of transformation. No matter what option you choose, you can totally do this!

    2. I am an active 59 year old female struggling with weight loss. Height 5?5, weight 174. I have been on WW with little success. I am thinking about ordering the book. What are your recommendations? I have noticed more abdominal weight over the past year.

    3. Hi Ginger: “Extreme Transformation” is a great place to start! Or, you could also try our app, The Transform App, which offers you a totally customized program. You can learn more about the app here: http://thetransformapp.com You can do this!

  12. Also, should I do HIIT and more cardio on high carb days or low carb? On what days should I weight train??

    1. Hi Emma: The answer to your question can depend on each person, so do what works best for you! Some people like their harder workouts on high carb days, others on low carb days. So figure out what works best for you, and go for it!

    2. Hi Team Powell! I’ve been doing a low carb, low carb, moderate carb, high carb for about 2 weeks now. On top of that I am doing 16:8 IF for 5 weeks now. I work out 4-5 days for about 45-1 hour. Since I am no longer going to the gym, my workouts are mainly HIIT and bodyweight. I’m 5’3″ and 103lbs. I’m really trying to build strong lean muscles, while losing the body fat I have (mainly my lower belly). Should I change my carb cycling schedule to the Turbo? I’ve seen some changes to my abs and leaner arms but I’ve lost 4lbs since starting IF. I’m really not looking to lose weight, but gain lean muscle weight. Some insight from you would be greatly appreciated. I’m quite lost because I feel my nutrition is my challenge in this whole growing lean muscle mass. Thanks so much in advance!

    3. Hi Nathaliely: Here’s a blog post that can help: https://heidipowell.net/15538 You don’t mention how many calories you’re eating, so make sure you’re eating enough calories to support your workouts and your goals, and that you’re eating enough protein. It’s also important to give any program several weeks before making any adjustments. It can take your body that long to adjust. We wish you all the best! πŸ™‚

  13. Hi. So I was wondering what the difference is between the high carb and the day on Sunday. Does that mean you can eat whatever you?d like within the macros or calories of that day on Sunday or just eat whatever??

    1. Hi Emma: For your reset day (also called your reward day), you’ll eat your normal high carb day calories + 750-1000 extra calories. You can eat whatever foods you’d like! They can be foods you’ve been craving during the week, healthy foods, or a combo of both. Hope that helps! πŸ™‚

    2. How many grams of carbs should be considered low on low days and how many considered for high on high days?

    3. Hi Cathleen: There?s a link to an awesome calculator in this post: https://heidipowell.net/10990. This calculator won?t break down your calories into low and high carb days, but there?s a ?Create a Meal? chart in this post that can help you figure out low and high carb days: https://heidipowell.net/4514. Just remember that each gram of protein and carbs = 4 calories, and each gram of fat = 9 calories. We also offer a customized nutrition program in our app, The Transform App (http://thetransformapp.com), which adjusts as you progress towards your goals. The app has several amazing workout programs too! Hope this helps!

    1. Hi Jennifer: There is link to a macros calculator in this post: https://heidipowell.net/10990, and there’s a chart that can help in this post too: https://heidipowell.net/4514. For the chart, remember that each gram of protein or carb = 4 calories, and each gram of fat = 9 calories. We also offer a customized macro plan in our app: http://thetransformapp.com, and it adjusts as you progress towards your goals. That app also offers several different workout programs too! Hope that helps!

  14. Im just starting the turbo cycle & would love to see some before/after photos of women who’ve had success on this cycle & read their success stories. Does such a thing exist? is there a place where stories are gathered?

    1. Hi Asha: We do have some befores and afters (both men and women) on our Transform site: https://transformhq.com/ These are not necessarily from the turbo cycle, but from our carb cycling program in general. Hope that helps!

  15. Hi
    I have been doing keto for a couple months but find it too restrictive. I have tried your carb cycle but the reward day triggers my binge eating. Is it possible to split the reward day up in to two smaller reward meals per week? Also, do you know the carb count allowance on a reward day? Thank you!

    1. Hi! On reward days, you can eat totally healthy foods, which will help with the binging. The most important thing about reward days is to consume the extra calories, not what those calories are made up of. And since it’s a reward day, the only thing we recommend is that you get in all your protein if at all possible. You can eat carbs and fats as you’d like as long as you stay within the recommended calories for the day. Hope that helps! πŸ™‚

    2. I have had this problem as well. That is why I eat healthy foods for the day, then at the end of the day I choose the reward or 2. That way, I am full and binge less on these foods. If you hit the day at the beginning thinking you can eat whatever, then it will carry on for the day. So, start the day healthy again and try planning the reward at the end!

  16. I recently read Extreme Transformation and signed up for the app. I am working on losing the last 10 pounds I?ve been holding on to for years. I am following the turbo cycle and have been doing well with that. My question is should I be eating a carb with dinner on my high carb days? I see in the Extreme cycle you don?t eat carbs at dinner ever.

    1. Hi Mary: We’re excited that you’re finding success with the app! Every dinner/last meal of the day is a low carb meal, no matter which cycle you’re following, so you won’t eat a carb with that meal. Hope that helps! πŸ™‚

    2. Hi Jake: In our program, you can eat any carbs you prefer as the carb of any meal. πŸ™‚

    3. Thanks so eating sourdough bread is ok for a carb meal?
      Also in my extreme transformation book sea salt it is listed as unlimited, is that included to keep under 3000mg also or is seasalt healthier or something? Honestly the hardest part for the first couple days here so far has been the lack of salt in my food, I?m a chef, I usually cook my own food and I?ve just been not putting any salt in, cuz the recipes you have in the book dont ever say to add salt.

    4. Hi Jake: You can include any carb as the carb part of any meal, and sea salt still falls under the 3000mg/day guideline. And you might try the no-sodium seasonings like Mrs. Dash and others!

    5. Thanks for your help. So in the book it lists 100 calorie condiment portions. My question is, if i am making say a low carb meal I get 200cal protien 150cal fat and 30 cal of carb, so if i want to add 100calories of a sauce or dressing where do i pull the calories from do i eat less fat/protein/carb?

    6. Hi Jake: Great question! You’ll want to make sure whatever is in your meal adds up to the total allotted calories. πŸ™‚

    7. Thanks, I had a good first week. Another question, is this ok for a low carb meal.
      Meal replacement powder
      125Cal 3g fat/14car/17pro
      Peanut butter powder
      25Cal 1g fat/2car/2.5pro
      Fat free yogurt
      50Cal 1g fat/6car/4pro
      4 oz spinach
      Water
      ????????-
      How important is getting the fat, looks like most your recipes have 15-20g do i need to change to full fat yogurt, or add a tbsp of peanut butter? And is this too many carbs? I didn?t realize 1/3 cup fat free plain yogurt has 6 carbs…

    8. Hi Jake: Congratulations on a great first week! And remember, carb cycling definitely has a learning curve, so keep working to figure out what will work best for you. We don’t offer personalized meal programs or suggestions through Heidi’s blog except for what she’s published in her posts. If you’d like a personalized nutrition program, then you might be interested in checking out their app – The Transform App (http://thetransformapp.com), which does offer several carb cycles to choose from as well as over 500 recipes plus the option to input your own custom macros. It also offers several amazing workout programs! πŸ™‚

  17. Hello! I was researching your carb cycling methods and am intrigued! I have been trying to do a keto style diet which has in actuality been more of an Atkins diet for the past 2 weeks (because I don?t lie a lot of the keto foods and have relied more in meat). I have lost 11 lbs so far. The first 10 lbs were in the first 6 days, then the weight slowed wayyyyyy down. Too much. I?ve only lost 1 lb in the last week, which has me discouraged. I am basically eating 10 carbs or less a day. With that being said, I was thinking of alternating with higher carb days to restart my metabolism and was googling that idea and found your website. With my body being used to eating so little carbs, will it be difficult to switch over to carb cycling? I definitely don?t want to take any steps backwards and gain, so should I jump right in and do some high carb days or will that initially make me gain weight? I guess I am concerned that my body won?t react as well because I?ve been so carb deprived the past 2 weeks.

    1. Hi Katilin! Just so you know, losing 1 lb a week is a great, and very sustainable and healthy, rate of weight loss. The amount of weight you lose in a new plan is often due to nothing about fat loss, so please keep that in mind when comparing your first week to now. Since you’re not so used to carbs, I’d definitely start with the Turbo Cycle as it has the most low carb days. And it could take your body a bit of time to adjust (including some temporary weight gain since carbs do retain water), but please be patient and trust the process. You got this! πŸ™‚

    2. I just purchased 7 day carb cycling book . I have graves disease and can not lose the weight I have gained. So starting a new way of thinking on my health and life.

  18. Just curious how this plan works for someone that has had bariatric surgery? Not sure what I would need to adjust? Help!

    1. Hi Tracy: We do have people who have had bariatric surgery follow our carb cycling plans, we just recommend they discuss the plan with their healthcare team first and then follow any modifications they may recommend. πŸ™‚

  19. I am 5’3″ and weigh 144#. I would like to get down to 130-135#. I go to CrossFit 3 days a week and walk approximately 4 miles a week. I want to start running 3 days a week to start 10k training. I have lost about 10-15# on a 1200 calorie diet a day but am at a stand still. What would be the best carb cycling for me? How many carbs should I eat on a low carb day and how many on a high carb day?

    1. Hi Connie: You could try the Extreme or the Fit Cycles, and there are links to our carb cycles in this post: https://heidipowell.net/2713. As far as your ideal macro range, that can be very personal based on your biometrics and your goals, and there’s a macros calculator in this post: https://heidipowell.net/10990/ While that calculator doesn’t adjust for low and high carb days, we do offer a customized macros program as well as several workout programs in our app + over 500 recipes, and that could be a great option too! http://thetransformapp.com I hope that helps! πŸ™‚

  20. I have some sort of exercise (rowing (with weights mixed in workout) and running (training for a marathon) every day of the week except Sunday. I would like to loose some weight. Which Carb cycle program would be most beneficial? I do not necessarily need gym guidance as my low impact weights at the row studio cover full body (legs, arm, core and back). I need to make sure I am fueling enough for all my exercise whilst allowing for body fat reduction.

  21. Are the results from the MACRO calculator above what i aim for on my high carb day? How much do I alter my results on a low carb day. (It said i should be eating 1900 cals/day, 180 grams/carbs, 154 gr/protein, 64 gr/fat)…I work out a LOT ~ HIIT training 5-6/days a week (60-90min sessions) but am not loosing the weight (i’d like to tone up and loose the layer of fat covering up my muscles).

    1. Hi Chas: The results from the macro calculator are for a “normal” day, no low or high carb. If you’d like to carb cycle, there’s a “Create Your Own Meals” chart in this post that can help: https://heidipowell.net/10617. πŸ™‚

  22. What is the difference in the reward day on turbo cycle and the reset day on Extreme cycle? I’ve been on the turbo cycle for quite some time and lost a lot of fat but moderately lost weight. My clothes are loose. I thought I would try the extreme cycle for a while as I hit a plateau on the turbo cycle.

    1. Hi Julie: Reward Days and Reset Days are the same thing – we use different terms based on which program it is. And congratulations on those baggy clothes – that’s an awesome sign of progress! And go for the Extreme Cycle – you got this! πŸ™‚

  23. I have looking into the keto diet because I have PCOS and I’m hight sensitive to carbs. I am insulin resistant. My sugars jump sometimes and they can also drop at times. I came across a article about modified keto diet with carb cycling. Your name popped up. I just want to get healthy. Something to stabilize my sugars to loose weight and feel better. I am about 50pounds overweight. PCOS brings a lot of other heath issues with it. Thanks PS I watched Chris show when it was on all the time. Thanks!!

  24. Hi, I signed up for Weight Loss and Turbo cycle. However, the app isn’t showing me the high/low carb pattern I saw on Heidi’s website. My understanding is that starting on Monday the days should be low, low, high, low, low, high and reward.

    Did I setup something wrong in the app? Any suggestions would be greatly appreciated.

    1. Hi Kathy: Welcome to Transform! You can be confident that the app is assigning you the correct cycle to help you achieve your goals! The cycles in the app can be a bit different since they’re customized to you and your goals. We hope you love the app!

  25. Is it ok that your workout days happen to be on low carb days or should you rearrange the days so that you workout on your high carb days?

    1. Hi Alvienia: The program is set up to be able to work out on both high carb and low carb days, so you should be good to go!

  26. Hi! On the slighshot week, with every meal being high carb, does that include the last meal of the day? I only ask because the app shows that every meal is low carb but I don?t see the slingshot week in the planner. Thanks!

  27. Love you guys! But would love to know which carb cycle to follow for my goals. I’m currently 183, 5’6″ female. I don’t have a “goal number,” in mind because I’m focused on losing fat. I’m thinking the turbo cycle? Also wondering what constitutes low carb vs high carb on 1200-1300 calories per day? Thanks!

    1. Hi Sarah: If you’d like to follow the Turbo Cycle, there’s a great chart in this post to help you put your meals together: https://heidipowell.net/4514. And you’ll aim for 1200 calories on low carb days and 1500 calories on high carb days. If you’d like to follow the Extreme Cycle, our newest cycle, you can learn more about it here: https://heidipowell.net/10503. And here’s a post with some great meal planning tips and tools for this cycle: https://heidipowell.net/10617. You can do this! πŸ™‚

  28. you indicate on the extreme cycle blog:

    “If you?ve been carb cycling with one of our other four cycles, you might have noticed a few changes in how the Extreme Cycle works. So why did we change how you?ll put your meals together? As with anything else, the more you do something, the more you learn and the better your methods become. Through all of our experience, we?ve learned that two secrets to weight loss are 1) adding a fat to breakfast to help slow down your digestion, and 2) removing that carb from dinner on high carb days prevents an evening rise in blood sugar and helps your body burn fat throughout the night. Sound good?!”

    so with the current knowledge, if i am doing the turbo cycle, should i now add a fat to my breakfast & remove carb from dinner?

    1. Hi Melissa: Yes, you can add a fat to breakfast and remove carbs from dinner. There’s a “Create Your Own Meals” chart in this post that can help you put your meals together: https://heidipowell.net/10617. Hope this helps! πŸ™‚

  29. Hello

    I?ve been struggling to lose those last few pounds and I?ve tried everything. I?m currently fasting for 12 hours a day right now ( religiously) and I would like to know if this plan is appropriate for people fasting.

    I would also like to thank you for the information and work that you?ve put into this plan. I have heard only great things and i am really excited to start.

    1. Hi Maggie: Yes, this program can work with intermittent fasting. Chris and Heidi recommend eating 5 meals, spaced 3 hours apart, so in reality, you are fasting 12 hours between your last meal of the day and breakfast if you follow their program. Here’s a post that talks about intermittent fasting that could be helpful too: https://heidipowell.net/13082. Hope this helps! πŸ™‚

  30. Hi, I typically workout 5 days a week with 4 of those days being lifting days and the other just cardio/HIIT. Im 5’7 and 165 lbs. Im trying to drop body fat % because I have built quite a bit of muscle already and I am currently at a big plateau. I was doing a lower carb type of eating but eating overnight oats right before my workouts. I am slowly adding carbs back in such as apples and pb for my snacks or a banana with a protein shake. When I did eat carbs I kept them clean and stuck with ezekiel english muffins, brown basmati rice and sweet potatoes. I had a hard time with cheat day because I felt like it lead to more cravings, however I wasn’t carb cycling. I would like to try this but wondered which type of carb cycling would benefit me the most. I thought maybe the turbo one but I’m afraid to have my high carb days on days when I don’t workout. Typically i workout Monday through Friday. Weekends is where i struggle to eat the best. Thanks so much!

    1. Hi Brenda: You’re doing amazing! I’d try the Extreme Cycle, and here’s where you can learn more about this cycle: https://heidipowell.net/10503. And for your cheat day you can eat “treat” foods, healthy foods, or a combo of both. The important thing is to eat the extra calories. You got this!

  31. I?m so lost :(. I have the transform app and the plan suggested for me is the turbo cycle. I just can?t understand how eating a huge, high carb breakfast, followed by 4 more meals in a day will help me lose weight. It?s SO much food. I?m convinced my body will do nothing but store it all, as it has in the past eating 5 meals a day. How long do I need to try this before seeing results? I?ve given it two weeks and I?ve gained two pounds. Any advice?!

    1. Hi Alyssa: It is VERY common to be surprised at the amount of food you should be eating to reach your goals! Most people have the misconception (and ?old school? mentality) that you have to starve yourself to reach your goals?this is not the case at all. For our approach, we start you at the highest calorie intake possible to boost your metabolism and prime your body, then if you EVER plateau, the program will adjust your portions in a ?step-down? manner, to maximize your results and keep you losing. This is transformation the way it SHOULD be done! Your meal plan is totally customized to you and your goals, and so you can feel confident that if you eat all of that delicious food, you will achieve your goals! And here’s a post that can help also: https://heidipowell.net/12026. Be sure you’re doing your weekly progress updates in the app, and if you’re ever prompted to let the app adjust your program, allow it to do this. You can totally do this!

  32. Hi,
    I want to start your turbo cycle but how do i make sure that I’m eating low carbs on low days when i see some of the same foods that are considered to be low carb on the high carb list?

  33. Hi. I have the Transform App and I asked a ? but havent received an answer. Im wondering how my protein shake I purchase should look as far as macronutrients. There are so many on the market. I have some Shakeology at home and that has about 15 g of carbs. I dont know if that is good or bad for low carb days. Thanks and Merry Christmas!

    1. Hi Eileen: We recommend low fat (less than 3g), low carb (less than 5g), with around 20-25g of protein per serving. Other than that, go with what you like best! πŸ™‚

  34. How do you figure out how many carbs in grams you are supposed to have on both high and low carb days to lose weight? I follow macros so I know no less than 1 gram per body weight for protein and that never changes.

  35. thank you for your quick reply and suggestions….I truly appreciate it…. you guys are awesome:)… thank you again

  36. love your website!!!! I’ve been carb cycling for the last 2 months…..and now im interested in turbo cycling…. I need your expertise on how to manage turbo cycling with my workout routine….. here are some inputs of what ive been doing so far (# are rounded to make it easier)
    first: im female 39yrs old 5’8″, current weight 160, 15.5%BF and 78lbs muscle
    ( I stared about a year ago and I was about 175/180: 25%bf and 70ish muscle…I tried caloric deficit, ketogenic, regular eating….and nothing really worked until I stared carb cycling mid-September)

    type of workout: crossfit/Olympic weightlifting/cardio plyos etc…)

    bmr:1513
    TDEE: (to maintain current weight) 2345
    lose 1.5/week: 1595 or 1pound= 1845
    my current carb cycle is this

    MONDAY+WEDNESDAY+FRIDAY= LIFT DAYS: when I work out in the morning which is 85% of the time: this is my intake
    CALORIES= 1595 –> 40% P + 50 % C + 10% F
    if I work out late afternoon like at 4h30pm: protein stays at 40% I do “moderate”= carbs 35% and fats 25%

    ON TUESDAYS: its pure cardio day no body weight, no weights:
    CALORIES: 1513 = 40% P + 5 to under 10% CARBS + 55% fats

    weekend: I keep it at 1513 with low carb and high fats
    so technically, most of time I have 3 days high carbs 4 days low carb

    as for cheat meals or days: I rarely do them, I keep them when I know there’s an event coming up or every 3 weeks, I allow myself 1 full days of a TREAT DAY!!! πŸ™‚

    NOW with the turbo cycle you state starting from Monday
    L + L + H + L + L + H +REWARD

    How can I apply turbo cycle with my workout routine? I like my LIFTING days with high carbs because I know when to take Low glycemic, HIGH glycemic carbs linked with weighlifting (which helps with energy, muscle repair etc….)…..

    thank you so much in advance for your guidance and expertise

    1. Hi Natali: Have you heard about the Extreme Cycle? With your workout schedule (which is awesome, BTW), you might do better on this cycle since you’d have 4 HC days in a row, then 2 LC days, then your Reward Day (which is a very important part of carb cycling). Here’s a post that outlines the Extreme Cycle: https://heidipowell.net/10503. This one might help also: https://heidipowell.net/10617. You might also aim for losing 1 lb a week instead of 1 1/2 lbs. With your workout schedule, your body might really need those extra calories…just a thought. I hope this helps! πŸ™‚

    2. I was wondering the same thing. I have 3 days of lifting, 3 days high impact cardio and one day yoga. High carbs on lifting days, low carbs the rest of days. So extreme cycling could be better for my needs? Heidi said that reword meals are important. Why? I’m so afraid of those meals. Afraid that one day of extra calories or extra carbs will ruin everything!

    3. Hi Aida: Yes! Reward Meals are super important! They take care of any cravings you have and they reset your metabolism to keep you progressing towards your goals. That one day of extra calories actually helps you! Remember to do your weekly weigh-in the morning of your reward day, and you’re good to go! πŸ™‚

    4. What are the main differences between the turbo and the ultra plan? I see the ultra has only one HC day but wondering if you lose more weight this way?

    5. Hi Diana: The main difference between the two plans is the number of HC days. The Ultra plan is good for those who were on a Keto diet and who are wanting to introduce carbs into their diets slowly OR who need more LC days due to health issues, and if you do have any health issues, we recommend you discuss any nutrition program with your healthcare team first. If you haven’t been following a keto diet, I’d try the Turbo Cycle first for several weeks. I hope that helps! πŸ™‚

  37. Hello! Just ordered a couple of your books for carb cycling and I’m wondering what is the best kind of protein powder to use? Should I get one with whey or without? Im hoping to find a good this weekend at gnc. I’ve been using about time vegan protein powder and it is NOT good so I thought I would ask for suggestions:) thank you so much πŸ™‚

    1. Hi Dorian: Welcome to carb cycling! For protein powders in general, we recommend low fat (less than 3g), low carb (less than 5g), with around 20-25g of protein per serving. Other than that, go with what you like best! πŸ™‚

  38. I just started the turbo cycle and I wanted to also keep track of my macros. I keep reading in the comments that you say you have given us the macro numbers for that cycle, but I’m not seeing those numbers anywhere in the book. I would love to know what my macros should look like on both low and high carb days. Thanks!

    1. Hi Kelly: For the Turbo Cycle, simply follow the portion size guide in this post: https://heidipowell.net/4514. We don’t have macro numbers to follow – we’ve tried to make things as simple as possible. If you’d like a cycle with available macro numbers, here’s some info on the Extreme Cycle: https://heidipowell.net/10617. No matter which cycle you follow, you can totally do this! πŸ™‚

  39. I am a little confused, In the turbo cycle there are 2 High carb days and one reward day. That is the same amount that I have in my cycle I previously posted. All I did was switch the days around to conform to my rest and workout days. So I have the same amount of high and low carb days as the turbo, why would I switch to the classic? Also, please remind/confirm that my weight is going to fluctuate due to the water retention…It sucks to weigh and show a 4 lb gain 2 days after a reward day!

    1. Hi Kaci: You are so right…I’m so sorry for the confusion. We have several different cycles, and it’s easy to get them all mixed up. πŸ˜‰ You can totally follow the schedule you outlined. And your weight can definitely fluctuate depending on the day (carbs do retain water) and your workout (exercised muscles can retain water). This post can be helpful: https://heidipowell.net/12026 I hope this clears things up for you – you can do this! πŸ™‚

  40. Hi there! I have been doing the app for a week now on weight loss, but I want to change to turbo. Can I do that? How?

    1. Hi Laura: You should be able to change your program by going to the Me page, then click on Program and go from there. We hope you’re loving the app! πŸ™‚

  41. Hi there, I have a question about the veggies recommended for each meal. Do the carbs in non-starchy veggies (peppers, broccoli, zucchini,etc) need to be counted towards the total carb count for the day, or are those considered ‘free’? I don’t eat a ton of grains or carbs in the first place, so I’m just wondering if I’ll really to need to eat 40-50g of carbs for breakfast on low carb days.

    1. Hi Kayla: Non-root/non-starchy veggies are “free,” but it is a good idea to track everything you eat. It helps keeps us accountable! And we also recommend you follow the portion size guides for each meal also to make sure your body is getting all the nutrition you need to be healthy and to achieve your transformation goals. πŸ™‚

  42. Hi Again,

    Just a quick question on portions. I’m going to do the Turbo Plan from Chose to Lose for Life (currently on my slingshot week). In the book it says that a low carb meal would be a portion of protein, portion of fat, and (optional) vegies and a high carb meal would be a portion of protein, a portion of carbs and (optional) vegies.

    In this instance is a ‘portion’ considered a 100 cal portion from the acceptable food list? So any meal would be 200 calories + vegies? (either 100 cal carb, 100 cal protein or 100 cal protein, 100 cal fat)?

    I’m confused because in in the latest book, you have 200cal of protein and 100cal fat with a low carb meal and 200cal of carbs and 100cal protein with a high carb.

    I find the 100 cal acceptable foods list much easier to understand rather than the ‘hand’ portioning method and I just want to make sure I am not overdoing my portions so if you could clarify then that would be great! πŸ™‚ Thanks

    1. Hi Abi: To put together meals in “Choose to Lose,” you’ll follow the portion guide as outlined in that book, and there’s a handy chart in this post: https://heidipowell.net/4514. The 100 calorie portion guide can help you double check that you’re eating the right amount of calories, and those portions don’t necessarily match up with the portion guide. The recommendations in “Extreme Transformation” are for the meals in that carb cycle, which is a bit different than the cycle in “Choose to Lose.” I hope that helps! πŸ™‚

  43. Thank you so much for your response – I really appreciate it! Indecently, after I left the comment I bought Choose to Lose which i have nearly finished. Now I am a bit torn as to whether to switch to that plan or continue as I am! Over the past year and a half i have lost 40 pounds but i have completely plateaued for the last 6 months (despite exercising 6 days a week, weights and cardio, and eating low carb). Do you think I should do a slingshot week and eat high carb every day and then switch to the original turbo plan or would you advise sticking with what i’m doing?

    Thanks again for your help – I think it’s totally incredible (if a little unbelievable!) that there is resource like this to help people with all their questions.

    1. Hi Abi: You can follow whichever carb cycle will work best for you, and you can change cycles at any time! We do recommend doing the slingshot week every 4 weeks. And congratulations on losing 40 pounds – that’s awesome! πŸ™‚

  44. Hi,

    I bought the Extreme Transformation book and as I already tend to eat low carb, I thought i would try the Turbo Cycle straight away. In the book it just says that in order to switch from Extreme to Turbo you replace two of the high-carb days with low-carb days which is what i have been doing. However, in another comment on the Turbo plan , I read that you are not meant to be having fat with breakfast, is this correct? I have been following the breakfast recipes in the Extreme Transformation book (which contain fat) so does this mean i am overeating? I also always have a low carb dinner on my high carb days, should this be high carb if i am following the turbo plan? I am now in my third week and have not lost any weight since week one (although I am already in the healthy bmi range so perhaps it will take longer?).

    On another note, i’m a bit confused by a couple of the high carb recipes in the book, a few of them contain almond milk, but i thought this was a fat so you can only have with a low carb meal? Other than breakfast I tend to build my own meals so would like clarification on this. I also saw rice cakes in one of the recipes but not on the ‘acceptable foods list’ (which i plan my meals from), is 2 rice cakes considered a 100cal portion of carb?

    Apologies for the long post but i do have one final comment, as i am from the UK, it would be amazing if you could give the portions in grams as well as cups! It;s quite difficult to plan and shop in advance when you have to use a cup to measure everything out!

    Thanks for your help and eagerly awaiting your reply!

    1. Hi Abi: The Turbo Cycle in “Extreme Transformation” is a bit different than the Turbo Cycle in Chris and Heidi’s other book. For the Turbo Cycle in “Extreme Transformation,” you will eat a protein, fat, and carb for breakfast, and every dinner will be a low carb meal. The amount of almond milk in any high carb meals will not affect that meal, so you’re good to go there. For the acceptable foods list, this is not an all-inclusive list, so use it to help you make your food choices. And you can definitely eat foods that are not on this list. Just be sure and check the food labels of those foods to make sure they’ll fit into your plan. Here’s a post about meal planning on the Extreme Cycle that can be helpful too: https://heidipowell.net/10617. And the fewer pounds you have to lose, the longer it can take to lose those pounds, so keep following the plan, be patient with yourself, and you will achieve your goal!

  45. On the low carb days where you eat 2 cups of green veggies per day, thats difficult for me so i’m trying to turn those greens into smoothies while keeping all the fiber in but also adding something for better flavor. Obviously fruit is the key here but thats not easy to work with on the low carb days…any suggestions?

    1. Hi Rich: If you’re not already doing so, add unsweetened almond milk (vanilla can help with the flavor in smoothies) and protein powder (your favorite flavor), and that can help since you shouldn’t add fruits to smoothies for low carb meals. Some people also add some unsweetened cocoa powder too. Hope that helps! πŸ™‚

    1. Hi Nicole: On the Turbo Cycle, you can eat up to 1,000 extra calories on your Reward Days, so aim for up to 2,500 calories on that day. And these 2,500 calories can be any foods! πŸ™‚

    2. Eating 2500 calories of whatever just seems counteractive to me. I understand and realize that having a reward meal is beneficial in resetting your metabolism. But to me, the excess calories are good I am not questioning that, I am concerned about the “eat what ever you want” part. Having a meal of maybe 1000 calories of what ever added in and eating the 1500 left over calories of good carbs, protein, and fat to me sounds more beneficial than going off the deep end for an entire day. Again, I am not saying this is incorrect, I am just looking for clarity in logic behind that concept. If you can explain to me I would greatly appreciate it. Because I for one would be in absolute heaven if I could take a trip to a mexican food restaurant and eat me some taquitos! Especially with out sabotaging my hard work during the week. Thanks so much!!

    3. Hi Kaci: On your reward/reset day, you can eat any foods you’d like to: Healthy, “treat,” or a combo of both. The important thing is to eat those extra calories, and we recommend you do what works best for you. Some people can do treats all day and be right back on track the next day, others have a hard time doing this. As far as the logic behind reward/reset days, in addition to resetting and boosting your metabolism, these days also rest your body and give you something to look forward to so you don?t feel deprived. This is your chance to satisfy any cravings you may have, relieving any feelings of restriction. I hope that helps! πŸ™‚

    4. I am referring to the last post I left a few days ago regarding the Turbo Cycle Reward/reset day. Thanks for the reply, and explanation of my question. So I am okay with being able to have a reward/reset day as I have been doing this a while. lol…I did just that yesterday but I wanted to ask another question. I have a lot of muscle so I keep my calories at 2000 on high carb days and 1650 on low carb days. I do not track macros on reward days but I don’t go overboard crazy either. My question is that, in keeping my cycle in line with my lifting and cardio days it looks like this: Monday LIFT, Tuesday CARDIO (HIIT), Wednesday REST, Thursday LIFT, Friday CARDIO (HIIT), Saturday LIFT, Sunday REST….I don’t want to have a reward day followed by a high carb day. So my carb cycle looks like this:
      Monday, low
      Tuesday, high
      Wednesday, low
      Thursday, high
      Friday, low
      Saturday, low
      Sunday, reward
      Can you please look at my workout and my carb cycle and tell me if that looks sufficient as compared to my calorie intake above. I have exactly 5 weeks before my vacation and want to drop as much body fat as possible. It has been a while since I have cycled so I am sorry for the long post. Thanks so much!

    5. Hi Kaci: You might want to try the Classic Cycle: https://heidipowell.net/2722, which follows more closely the schedule you’ve outlined. In your outline, you only have 2 high carb days, which is not enough per our carb cycling program. Your body needs those carbs in the right amounts throughout the week to help you achieve your goals and have the fuel you’ll need for your workouts. On the Classic Cycle, you’ll have 3 high carb days and 3 low carb days with a low carb day following your reward day. Give it a try? And please let me know if you have any more questions – I’m happy to help! πŸ™‚

  46. Hi there. I’ve been following the turbo cycle but would love to track macros as well. Is there a formula I could follow to figure my macros for both high and low carb days specifically for my weight, height, age, etc?

    1. Hi Nicole: Since we’ve figured out all of your macros for you in the Turbo Cycle, we don’t have any numbers available. We do have some numbers available for the Extreme Cycle, and you can learn about these here: https://heidipowell.net/10617. If you’d like to follow a plan based on your biometrics, you might be interested in Chris and Heidi’s new app: http://thetransformapp.com. It offers a totally customized meal and workout program that adjusts as you progress towards your goals. πŸ™‚

  47. Hey

    I have followed the turbo cycle to tie. Worked out 5 days this week and gained 2 pounds πŸ™

    1. Hi Jo: Here’s a post that can help you figure out what’s going on: https://heidipowell.net/12026. If this keeps happening, you might want to track portion sizes and calories too just to make sure. I hope this helps! πŸ™‚

    1. Hi Kritzia: In any of our recipes, the ingredient list should state whether food is to be pre-cooked or not, so if it says pre-cooked, you’ll measure that food after cooking. If it doesn’t say pre-cooked, then measure that food before cooking. Hope that helps! πŸ™‚

  48. I have a question, just downloaded the App and I thought the calorie brackets were 1200 and 1500 but when I put in my weight it has me at alot higher number than those. Please help!

    1. Hi Jessica: The 1200 and 1500 calorie recommendations that you’ve probably seen in Chris and Heidi’s books, while they do work, are very general recommendations. The recommendations for you in the app are based on YOU and YOUR goals, so they will be different than those general recommendations. And it is VERY common to be surprised at the amount of food you should be eating to reach your goals! Most people have the misconception (and ?old school? mentality) that you have to starve yourself to reach your goals?this is not the case at all. For our approach, we start you at the highest calorie intake possible to boost your metabolism and prime your body, then if you EVER plateau, the program will adjust your portions in a ?step-down? manner, to maximize your results and keep you losing. This is transformation the way it SHOULD be done! Your meal plan is totally customized to you and your goals, and so you can feel confident that if you eat all of that delicious food, you will achieve your goals!

  49. I currently workout at Orangetheory Fitness 5 days a week. I have 10-15 lbs I need to shed, but my weight loss has stalled out for about the past 90 days. Considering the amount of high intensity exercise I’m getting, should I try the turbo or fit cycle? I take a 90 minute class on Sundays, and a 60 minute class on Tuesday, Wednesday, Thursday, and Saturday. Thanks!

  50. So can you do the Turbo Cycle while doing 3 full body workouts weekly? or should I only do 2 workouts since I only get 2 high carb days?

    1. Hi Travis: Give it a try! Many people have success on the Turbo Cycle with 3 total body workouts/week.

  51. Hi! I’m finishing week three on the transform app -turbo cycle and I LOVE IT! I’m so grateful for you guys creating something that literally gives you step by step guidance! I have a lot of weight to lose. Is extreme faster/better than turbo? I keep reading your blog and every time I feel like I know which one is best I become undecided again. Any help would be awesome!

    1. Hi Jaime: Both of these cycles are our fastest weight loss cycles, so either can work. I’d start with Extreme, and you can switch at any time – you got this!

  52. Hi Heidi,

    I am doing the Turbo Cycle and often have no time to prepare a meal (2 special needs kiddos at home!) I often do a protein shake (usually Premier Protein) as my protein serving, but I noticed that Quest Bars are also approved. I am unsure how to count these. They have 190 cal, 8 g fat, 22 g carbs (15 fiber), and 20 g protein. Do I count this as just a protein serving, Protein + Fat, or Protein + Carb?

    Also, I like to count Macros as well as calories since I have portion control issues ;). On a low carb day I read that the ratios should be 40% Protein, 40% Fat, and 20% Carb. So if I did the math correctly that works out to 120 grams protein/day, 53 grams Fat, and 60 grams carbs. Is that correct? Outside if breakfast which is always a carb serving, should the rest of the meals have equal ratios or does it not matter as long as the end numbers are the same? Thanks!

    1. Hi Heather: Quest bars are a great option for a low carb meal replacement (protein + fat). And you are correct, outside of breakfast, on low carb days, the ratios should be the same. That makes it so much easier! No matter what meal you’re figuring, as long as you’re using 4 cals for each gram of protein or carb and 9 cals for each gram of fat, you should have solid numbers to go by. πŸ™‚

    2. Which cycle is best for rapid weight loss? Turbo or Extreme? I just downloaded the app and don’t know which to choose. I have approx 40-50 lbs to loose.

    3. Hi Heather: Both can work! And you can change programs at any time, so you should be good to go!

  53. I purchased the transform you app, and I am doing the advanced physique plan. I am eating according to my macros in the plan for high carb and low carb days but doing the turbo cycle plan. According to that it states low carb should be 1200 calories and high carb 1500. But the my macros in the app are way more. What should I be following? I will also say I’m doing 20 min of HIIT 4 times a week and 2 spin classes a week so I am pretty active. The macros in the app seem sufficient but I want to make sure I see results.

    1. Hi Alyssa: The calorie recommendations in the book are very general, although they do work for weight loss. Your macro/calorie recommendations in the app are totally customized to you and your goals, so you can feel confident they will work! And if you ever feel like you’re plateauing, when you update your progress in the app, you should have an option automatically pop up asking if you want the program to auto-adjust for faster results. Please click YES, and let the program do its work! You got this!

  54. On Reward day i know we are allowed an extra 1,000 calories, so what is our total calories for the day? 1200+1000=2200? or 1500+1000=2500? thanks

  55. Hi,

    I just purchased your book today and have read up to “Love it”. I would like to start tomorrow morning but since I just purchased the book today, I haven’t had time to read and make it to the grocery store so, I can’t use the meal plans for day one as outlined in the book which I will be following after tomorrow.
    With that said, I’m also having a very difficult time understanding how to calculate how many carbs, proteins and fats I am allowed to have each day.
    Can you please help me figure this out. I do know I will be doing the 1200 calories but as stated I don’t understand how many carbs, proteins and fats per day.

    Thank you so much for any help that you can offer.

    I am enjoying the book so far and look forward to this new journey!

    Kathy

    1. Hi Kathy: There’s a “Create Your Own Meals” chart in this post that is super helpful, as well as other options for meal planning for “Extreme Transformation.” And you’ll aim for around 1500 cals/day on this program. When you’re putting your own meals together, remember that each gram of protein or carbs = 4 cals, and each gram of fat = 9 cals. Hope this helps – you can do this! πŸ™‚

  56. Hi Team Powell,

    I have been carb cycling for three weeks now and am not sure what I am doing wrong. I started with the Basic for two weeks and then jumped to Turbo last week. Further I went back to working out (I fell off the wagon for a lot of months!). After my low carb days I see a nice difference on the scale during the week dropping 2lbs and on Turbo 3 lbs, BUT by Monday after the weekend and after my high carb day and Free day I am back to exactly where I started off in weight. I have only lost 2 lbs in 3 weeks. I do have 3-4 alcoholic drinks during the weekend (only spirits and diet soda) I am doing strength training 3 days and HIIT either 7 or 22 min (depending on time) two days per week. Even with working out so much I would expect a difference on the scale. Not sure if you need to know but Im looking to loose about 10-15lbs total. Is this normal? Am I not giving it enough time? Any input would be appreciated.

    1. 3-4 drinks a weekend x 4 weekends a month = 12 to 16 drinks. Alcohol consumption, even just spirits, is counterproductive to trying to chieve weight loss.

    2. I have a drink every night and I was dropping 10 pounds per week until I got down to where I wanted to be. I also only eat dinner, which consists mostly of vegetables, but with some protein. I have carbs twice per week and don’t actually do the free day. But before I started cycling carbs, I cut them completely for two weeks. The idea being to teach the body to burn fat instead of carbohydrates. Worked. Putting on weight was easy, and losing it was hard, until I simply cut carbs for two weeks.

      Hit the weights at least twice weekly. Full body every time. It’ll keep your body breaking down more fat for fuel for up to 48 hours because of the muscular repair. Combined with daily cardio or some light calisthenics, you’ll be super charging your fat loss.

  57. I did the Turbo Plan a few years ago and lost 45 lbs (1200 calories a day) approx 2-3 lbs a week. Unfortunately, I went through a difficult time in life and gained back the weight and more. I bought Extreme transformation, but am worried to eat the calories suggested (1500-1560). I am only 5’1 and weigh 208 lbs (approx 1250 cal reduction to lose 1 lb a week) My doctor said I am now pre-diabetic and need to get the weight off asap. Is the Turbo plan better for faster weight loss and then switch over to extreme for life? Or can calories on extreme be reduced for faster loss? and if so, what calories are reduced…carb and fat calories? I exercise, but only moderately.

    1. Hi Nicole: You’re good to go to use the new Extreme Cycle in “Extreme Transformation.” The new cycle stems from Chris and Heidi’s work with their clients and contestants on the show since “Choose More, Lose More for Life” was published, and as with many things in life, the more you do something, the better ways you find to do it. They know this new cycle works! I know it can be a bit scary to increase your calories on low carb days, but we promise – it works! You can do this! πŸ™‚

  58. Hi I was wondering when picking a protein powder is there a certain amount of calorie, protein and fat I should try to look for? I just don’t want to pick something that is over the recommended amount to stay under. Like what’s the max and minimum of each? Thanks

    1. Hi Renee: Chris and Heidi recommend low-fat, low-carb powders with around 20 grams or protein per serving. Other than that, go with what you like best! πŸ™‚

  59. I was wondering how many grams of protein should I be eating in the turbo cycle ? And is it 1200 cal on low carb days and 1500 cal on high carb days?

    Thanks

    1. Hi Amy: In all of Chris and Heidi’s carb cycles, they’ve figured out all of your macros for you, so you don’t need to count anything (except cals, if you’d like)! Follow the portion size guides (check out the chart in this post: https://heidipowell.net/4514), and you’ll be good to go. And yes, it’s 1200 cals on low carb days and 1500 cals on high carb days. πŸ™‚

  60. I am a fitness tractor who teaches HIIT body weighted training 4 to 5 hours a week. I also run everyday between 1 to 7 miles. I do some yoga strength training everyday as well. I am looking into carb cycling to lose the stubborn belly fat over my abs. Is carb cycling something that would work while giving me enough energy to still work and do my own workouts? Would the low carb days be to low? I only have 1 or 2 days of lower intensity right now. Or do long runs and HIIT work with lower carb? I am wanting to make sure this book would work with my life right now. Would love any advice

    1. Hi Charlotte: How many pounds are you wanting to lose? If it’s only a few, you might want to try macro tracking. Chris and Heidi’s carb cycling program works best for weight loss and maintenance, and with your intense workout schedule, it might not be enough calories for you. Here’s a post about macro tracking:https://heidipowell.net/10990. Hope that helps!

  61. Hi! I know the turbo cycle is low carb, low carb, high carb then repeat, ending with reset day on day 7. Is there anything different about the low carb and high carb days in the turbo cycle as compared to the extreme cycle?

    1. We’ve done the extreme cycle for a few rounds now but want to try to turbo cycle to change things up. For the turbo cycle will there be any fat ok breakfast?

    2. Hi Kelli: For the Turbo Cycle in “Extreme Transformation,” you will eat a fat for breakfast. πŸ™‚

    3. Thank you for responding so quickly! after completing 3 rounds of the extreme cycle with the 4th weeks being all high carb and double carbs, we are wanting to try the turbo cycle. Will we follow the turbo cycle from the choose more lose more book or follow the turbo cycle following the extreme transformation low carb high carb days with breakfast having fat, carb and protein, and high carb days ending with a low carb meal? Will we use the recipes from the extreme transformation book to follow the turbo cycle? Thanks again! Is it ok to stay with this format of the turbo cycle for several weeks before returning to the extreme?

    4. Hi Kelli: You can use the Turbo Cycle in “Extreme Transformation” with the breakfasts, LC & HC meals, and recipes. You can also you any of the recipes in Chris and Heidi’s other books for low and high carb meals. And you can follow the Turbo Cycle for as long as you’d like to!

  62. Hi Team Powell,
    I have so much respect for you and I am a big time fan. I just bought Chris’s book Choose to Loose the 7 day carb cycle solution ( I get it tomorrow) and am very excited to start something new! I’m a 20 year old female and in the past 2 years I’ve put on about 15Ibs of both muscle and fat. I’d like to shred out a little more before summer! Only my issue is a lot of times I can’t stomach the amount of calories needed. Will this book be a good guide to get me on the right path? I’ve lost 4Ibs, for me that’s a big deal, and I’m looking to lose 10 more and maintain a healthy life style. Will this book be a good guide for me? I’d like to either try turbo or classic.

    You’re such and inspiration! Thank you!!

    1. Hi Kelsey: Yes! The book will show you everything you need to know and do to achieve your goals. You can totally do this!

  63. Heidi, my husband and I have completed 3 full extreme cycles with the slingshot week. We are wanting to change it up a bit and try the “turbo cycle”. Do we start the turbo cycle after we’ve completed the full 21 days of extreme or do we start the turbo after we’ve completed the 21 days AND the slingshot? How long would you recommend staying with the turbo cycle before going back to the extreme? Thank you!

    1. Hi Kelli: You both are doing awesome! You can start the Turbo Cycle now! We wish you both the best!

  64. Hi Team Powell!
    I am a long time fan of you!
    And I need help.
    I am starting the turbo program, but I don’t know exactly what to eat everyday before and after my gym time, and also how long time before and after.
    I need to loose around 15 kgs in 5 months.. I really need help.
    Another question,, the 30 min of walking is everyday before or after the breakfast?

    Thanks

    Roberta – Brasil

    1. TEAM POWELL IM TRYING TO FIGURE IN MY CALORIES I JUST HAD A BOD POD DONE IM 5FT7 1/2 234LB MALE WITH 36% BODY FAT 88LBS ARE FAT 155LBS ARE LEAN BODY MASS MY RMR IS 1938 I WAS TOLD SUE TO ME SO ACTIVE WEIGHT LIFTING 1 HR IN MORNING FOLLOWED BY A 8-10HR PHYSICAL JOB AND 30 TO 40MINS CARDIO ON MY LUNCH BREAK THAT I NEED 4800 CALORIES TO MAINTAIM WEIGHT SO TO LOSE THE DOCTOR RECOMMEND ATLEAST 3000 TO 3500 HIGH CALORIE DAY AND 2500 TO 2800 LOW CALORIE DAY AS IM CARB CYCLING. HER #S ARE EAY HIGHER THAN URS AND CHERIS’S #S CAN YOU PLEASE GUVE ME UR BEST ADVICE ON HOW MANY CALORIES I SHOULD EAT I CAN EVEN EMAIL YOU A COPY OF MY BODPOD REAULTS OR HIRE YOU AS A ONLINE TRAINER IF THATS AT ALL POSSIBLE PLEASE REPLY IF YOU CAN AS I WANT TO DO THIS RIGHT IVE LOST 90LBS SO FAR PALEO AND GOT STUCK I NOE FOLLOW UR PLAN’S AND EXCERCISE BUT NEEED FURTHER ADVICE MY EMAIL IS [email protected] THANK YOU SO MUCH

    2. Hi Bobby: It’s best to follow your doctor’s recommendations, and congratulations on losing 90 pounds! That’s amazing!

  65. Hi Team Powell,
    I see you recommend caloric intake for women to be 1200/1500 on Turbo Cycle. I recently had my body fat measured and my BMR was around 1800. Should I adjust your caloric recommendation to be 1800cal on my high days and 1500cal on my low days?

    Then still utilize the 40%/40%/20% rule for macros…. I started 2.5 weeks ago at 15.8% body fat, just remeasured and slight decrease to 15.4%. Wanting to make smart adjustments.

    Last question, is it smart to pair my low carb days on more intense exercise days or does it matter?
    I appreciate your expertise!

    1. Hi Lindsey: These calorie recommendations should work for you. You want a calorie deficit (burn more calories than you consume) every day when you’re trying to lose weight, and these recommendations will offer you that calorie deficit. And since there is up to an hour of cardio built into each day, you should be good to go. If you do find that this isn’t working for you, you can change up your more intense workout days to be on high carb days. Hope this helps!

  66. While on the turbo cycle do you recommend eating a low carb meal on meal five for the the high carb days (Wednesday and Saturday) like the extreme cycle suggests for high carb days?

    1. Hi Felicia: The Turbo Cycle is a bit different, so meal #5 on high carb days is a high carb meal, and meal #5 on low carb days is a low carb meal. πŸ™‚

  67. Hi there, I had some good results carb cycling in the past and came across Heidy and Chris- loving what i have read so far and from the book. I have 2 concern that i have noticed the last time i tried this (extreme cycle) for a few weeks. 1. Saturday was my ideal cheat day, but that made Friday be my low carb day which is extremely hard being it’s a night that I get together with friends and eat , well, not low carb :/, and of course you can’t even have a drink :/. so then i looked into classic b/c it’s a high carb day followed by a cheat day so it sounds more doable, but then i wanted to do something with quicker results. I know, can’t win them all. but my biggest concern is, 2. i work out a lot late night. im trying to build my lower body, and after lifting heavy, i believe i need carbs, but when i come home its time for meal 5, which is always low carb. won’t this effect my workouts?

    Thank youuuu

  68. Hi I just bought the book Choose more loose more for life and I’d like to do Turbo cycle I need help a bit confused on Low carb days you had mentioned to me protein 40% fat 40% carbs 20%…so if it’s 1200 calories per Low cal day I’d be having 240!calories per 5 meals
    Would protein be 100 cal fat 100 cal and carb 40 calories
    Because on the chart on Turbo it only shows 1 Palm for protein and 1 thumb for fat it doesn’t show any amount of carb and if so how many calories would 20% of carbs be…
    And vice versa for High Carb day 1500 cal = 300 calories per 5 meals

  69. On High Carb Days, would it be approved to use Laughing Cow cheese since it’s only 1.5 g fat per wedge? I love the Ezekiel bread, but I do find it slightly dry :).

  70. Hello

    On the Turbo Cycle how many calories per meal do I have ?
    High carb and low Carb =Protein ? carbs ? fat?
    if im 5, 3′ 138 lbs

    1. Hi Dina: On the Turbo Cycle, you’ll eat 1200 calories on low carb days and 1500 calories on high carb days. There’s an awesome chart in this post (as well as some other helpful info) that shows you how to put all your meals together: https://heidipowell.net/4514. πŸ™‚

    1. Hi Jill: You can use the low and high carb meals, although for women, the calorie recommendations are a bit different on the Turbo Cycle. On the Turbo Cycle, women eat 1200 cals on low carb days and 1500 cals on high carb days. On the Extreme Cycle, women eat around 1500 cals all days (except the Reward/Reset Day). Hope that helps! πŸ™‚

    2. Hello

      On the Turbo Cycle how many calories per meal do I have ?
      High carb and low Carb =Protein ? carbs ? fat?

    1. Hi Ashley: Here are the recommended macro percentages for the Turbo Cycle: High Carb Meal (including EVERY breakfast):
      Protein: 40%, Carbs: 40%, Fats: 20%, Low Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. πŸ™‚

  71. Am I able to use the Extreme Cycle high/low carb recipes if I’m about to start the Turbo cycle?

    I’m not sure which one to start, so I figure try the turbo for 2-3 wks and switch to Ectreme if I don’t see good results.

    Thank you!

    1. Hi Allison: You can use the low and high carb meals, although for women, the calorie recommendations are a bit different on the Turbo Cycle. On the Turbo Cycle, women eat 1200 cals on low carb days and 1500 cals on high carb days. On the Extreme Cycle, women eat around 1500 cals all days (except the Reward/Reset Day). Hope that helps! ?

  72. Hi,
    I have a question, how would I calculate my macros on a Low Carb day verses a High Carb day? What do you recommend if Im on the extreme cycle? Thank you!

    1. Hi Andrea: Here are the macro percentage recommendations for the Extreme Cycle: Breakfast (EVERY day): Protein: 30%, Carb: 40%, Fat: 30%, High Carb Meal: Protein: 40%, Carb: 50%, Fat: 10%, Low Carb Meal: Protein: 40%, Carb: 10%, Fat: 50%. πŸ™‚

  73. I have some leftover protein bars (nutrition: 200 cals, 3.5 fat, 19g protein, 25g carbs, 5g fiber, and 2 sugar alcohols). Would those be ok for either a high or low carb meal replacement?

    Also in regards to salad dressing, for low carb days should I aim for no carb/full fat or low carb/light? For high carb days, fat free but with sugar? I love salad, and it’s hard to find fat free dressings with no sugar at least, so any suggestions are welcome!

    1. Hi Jim: These protein bars could be eaten for high carb meals. For salad dressings, Chris and Heidi recommend low-fat or fat-free dressings with as little sugar as possible for all of their meals. Hope that helps!

  74. Hello! I have a couple questions. Would PB2 powder count as a flavoring or fat? Are the est 2C of veggies (2 fistfuls) cooked weight or raw? I know most veggies shrink after their water cooks out, so I don?t want to be eating too many.

    1. Hi Amanda: For vegetables, there really is very little difference between cooked and raw, so I wouldn’t worry about that. And for powdered peanut butter, 4.5 tablespoons count as a portion of fat. Hope that helps! πŸ™‚

  75. Do you know if there are any approved meal replacement shakes etc that would work well for this cycling plan? Protein powder is mentioned, but I was hoping for a brand. Maybe IsoPure?

    1. Hi Allison: We don’t really recommend brands since what one person likes might be totally different than what you’d like. In general, aim for low-fat, low-carb powders with around 20 grams of protein per serving. This can equal the protein portion of any meal. πŸ™‚

  76. Hi Heidi and Chris,
    I just started carb cycling on Monday of this week. I have always done low carb high protein to lose weight, so the idea of eating the good carbs is still new to me. I actually like it though. So far I have done really well with my eating. I also am a big Shaun T workout person. My go to workout right now is Insanity Max 30 I love it. I am doing the Turbo Cycle, and was wondering if on the reward day is that whole day okay to kinda slack off or just one meal of that day? I know not to go crazy. I do not have any of your books or anything as I can’t really afford it, so I just kinda researched on my own, and also I watch ya’lls show too. I have noticed I have more energy since eating steelcut oats in addition to my eggs in the morning, so I think I can do this. I got at least 30lbs. to get off, and would love for it to come off pretty quick. Do you think with what I have told you Iam on the right track so far?
    Thanks so much!!

    1. Hi Leslie: It sounds like you’re doing awesome! For your reward day on the Turbo Cycle, you can eat anything you’d like to that day up to an extra 1000 calories for a total of 2500 calories for the day. You can do this! πŸ™‚

  77. HI,
    I’ve been reading your blog for a good long time now and am planning to start your Booty Building plan next week so I keep reading the different pages about the Carb Cycling because I need to get my diet on point too if I’m going to build up that booty! But I may have a stupid question . . . All the pages keep recommending 1200-1500 calories per day regardless of which carb cycle plan you do. But no where can I find the number carbs that should be consumed each day. How many carbs per day is considered a low-carb day and how many carbs per day is considered a high carb day? Is there somewhere on one of these Carb Cycling pages that it discusses the macro numbers and I just haven’t been seeing it?
    Thank you so much!

    1. Hi Marci: Here are the recommended macro percentages for all of the carb cycles: 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%. Extreme Cycle: Breakfast (EVERY day): Protein: 30%, Carb: 40%, Fat: 30%, High Carb Meal: Protein: 40%, Carb: 50%, Fat: 10%, Low Carb Meal: Protein: 40%, Carb: 10%, Fat: 50%. You can to this! πŸ™‚

  78. Wanted to leave my thanks here and let you guys know of my gratitude. Not too long ago I’ve asked here about whether it’s possible to loose “weight” (a volume of fat rather, to be more precise, as weight is just a relative number) when I happen to be movement-impaired (wheelie).

    Even though I didn’t need to loose much and finding “cardio” opportunities was hard, I’ve opted for weight-lifting instead. And now, thanks to you, I’ve shed over ten pounds in roughly two months! I’m so happy … looking better, feeling better and even though “measly” ten pounds is nothing compared to what others managed to shed down, I just needed to “shape myself up” before things would happen to start heading too far.

    What I would want to pass to people here, who, like me, struggle to find some efficient “cardio” excercise due to movement problems (can’t run or even walk) … lift weights. There’s no need to be afraid of becoming “bulky bodybuilder” and trust me, going for high-intensity serie WILL make you pant so hard only sprint can compare. Look for HIIT tips if you struggle like I did.

    Good luck to all, I’m heading towards loosing my last few pounds, just cause I want to look even better, but it would be impossible to get this far without you!

    Thank you, Heidi and Chris! <3

  79. In reading this blog and several other pages on the different cycles. It shows the for Women that for Low Carb Days you should only eat around 1200calories and on High Carb around 1500Calories. Is this for everyone no matter how much weight they have to lose?

    Just wondering for I have around 100lbs to lose to get to my goal weight and I currently workout 5 days a week burning between 250-500 calories depending on if it is lifting or cardio.

    Can you please give advise. Thanks!

    1. Hi Heather: Yes, those are the calorie recommendations for all women. You can do this! πŸ™‚

    1. Hi Kristina: I’d start with the Extreme Cycle. We wish you the best – you can do this! πŸ™‚

    2. Quick question. I just read this blog. The turbo cycle is what I’d like to try. If someone is doing this cycle and it’s 4 low carb days — does that mean that on those days I can’t lift weights? From what I understand low carb days are meant for rest days or cardio days only. Please let me know!! Thanks!!

    3. Hi Sofie: On the Turbo Cycle, you’ll do two low carb days followed by a high carb day x two (days 1-6) plus your weekly reward day on day 7. And you can do whatever type of workouts you’d like to do on both low and high carb days. Some people do fine lifting on low carb days, but if you find that it doesn’t work for you, do cardio on those days and lifting on your high carb days. πŸ™‚

  80. Hi Team Powell!!

    I am a Crossfitter and I have tried numerous plans to try and cut weight and keep my strength (paleo, macros, etc.) without any real results so I am really excited to try the carb cycling. I am just not sure which cycle would be best for me. I crossfit 5-6 days a week. Any insight would be great!! Thanks in advance!!!

  81. Thanks for So Much motivation. I think I could way better on my fat loss if I found it before. I just didn’t have anyone to do it the right way. Thank you team Powell.

  82. I am following the extreme cycle and my work out looks like this:

    Day 1- Chest and back (Back- 5 exercises 3 sets each, Chest- 4 exercises 3 to 4 sets each)
    Day 2- Arms (Biceps- 4 exercises 3 to 4 sets each and triceps- 4 exercises 3 to 4 sets each) and 20-30 minutes cardio
    Day 3- 30 minutes Cardio
    Day 4- Legs 7 exercises 3 to 4 sets each
    day 5- Shoulders 5 exercises 3 to 4 sets each.
    Day 6- 30 minutes Cardio
    day 7- rest and cheat day

    Could you please tell me If I am doing anything or I can continue this.

    1. Hi Anique: It looks like the strength training part of your program is awesome! If your goal is to lose weight, I would add in more cardio since that’s where you’ll get your major calorie burn. If you can work up to 60 minutes on your cardio-only days, and add in more cardio on your strength days, that would definitely help move you closer to your goal. Chris and Heidi recommend up to an hour of cardio Monday-Saturday on the Extreme Cycle. You can do this! πŸ™‚

  83. What to do on low carb days? Do I do cardio and how many days to cardio following extream carb cycle.Can I follow plan like steve cook’s “Big man on campus” 12 week bodybuilding plan while following extream carb cycle while burning fat not burning any muscle?How much fat I can expect to loose in a week? I am at 25% body fat and wanna get down to 6-10%. How many hours to work out. Please help.

    1. Hi Anique: The exercise program is outlined for each day in “Extreme Transformation,” and you’ll do a Metabolic Mission (strength training) and an Accelerator (cardio) each day Monday-Saturday. Get links to both of these in this post: https://heidipowell.net/9059. Chris and Heidi recommend up to an hour of cardio each of those days. If you’d like to follow your own exercise program, that’s totally okay too. And your rate of fat loss depends on your current body composition and how well you stick to your nutrition and exercise program. Hope that helps – you can do this!

  84. Hi, I’ve been paleo for about 19 months, I’ve lost 133lbs, 100lbs lost being around 12 months in. I’m 5’3 and weigh between 160-170, I work out a ton, currently, i’m doing a burn bootcamp. Recently, I’ve been calculating my calories, and I struggle to reach 1300 calories. I’m never hungry. i’m trying to reach my goal of 130-135lbs but I can’t seem to get there. Would carb cycling be something I should try? I don’t like how I feel when I eat grains, but I don’t think I’m fueling myself enough for my workouts. I never feel tired or run down, I like the concept of eating when I’m hungry and stopping when I’m full. Ive talked to a few nutritionist, all of whom suggest eating more. I don’t like stuffing my face when I’m not hungry, but I don’t like not getting results either.

    I get around 20k-25k steps a day and I tend to workout at least once a day. I’ve tried to decrease my workouts per week to try and compensate for my lack of calories, but that hasn’t worked either. I just don’t know what to do, where to go anymore. I would love to stay paleo and still lose weight, but it just doesn’t seem to be cutting it anymore. If eating steel cut oats and grains, even though they make me feel bloated and disgusting are the answer..then I guess I am willing to try. I just want to lose this last bit of weight.

    1. Hi Connie: Congratulations on losing 133 lbs – that’s amazing!!! Carb cycling could work for you, and everything you need to know and do is outlined for you in the program, and there are many food options. I’d start with then new Extreme Cycle and go from there: https://heidipowell.net/10503. We have no doubt you can achieve your goal! πŸ™‚

    2. Hi, Sorry to bug you again, is there any reason you suggest me to do the extreme over turbo? Just curious the major differences. Thank you!

    3. Hi Connie: Here’s a post that explains the Extreme Cycle and the differences: https://heidipowell.net/10503. The reason we suggest it over any of the other cycles is because it’s Chris and Heidi’s newest and most up-to-date cycle based on their experiences since introducing the other cycles. As with many things, the more you do something, the better you get at doing it, hence, the Extreme Cycle. But you can have success with any of the cycles! πŸ™‚

  85. Can I do my 5 days intense heavy weight training while following this turbo cycle. I’m at my 22% body fat and wanna get down to 6-10% while building mass. I’m wondering will it burn my muscle down if I follow turbo cycle. If it does than which cycle is best for me. I’m building muscle but hit a fat loss plateau. Please help.

  86. Hello
    I was told by my nutrionist that I could not do carb cycling because I have PCOS and because of my high weight I have insulin resistance. However I noticed that when I cut out all carbs I gain a few pounds or dont lose but when I eat a balanced meal of protein carbs veggies I lose 5 pounds a week and that includes a not all that crazy of a cheat day. I believe carb cycling might work for me. Im just lost as to which plan to follow. Help!

    1. Hi Kristen: Since you do have PCOS, it would be best to discuss Chris and Heidi’s carb cycling program with your healthcare team and have them help you make any necessary modifications. Chris and Heidi have had several clients with PCOS who have had success with carb cycling, but only after working with their healthcare teams. You can do this!

  87. Hey Team Powell,

    I’m a little confused on a few things, but i’m determined to do this right so i don’t want to take chances.

    Do I need to eat 2 fist sized portions of fibrous green veggies every single meal on both high carb and low carb days?

    And also, my friend suggested blending (not juicing) those vegetables so that they are easier to consume, but that isn’t suggested on here so I was wondering if doing that without losing the fiber is an option?

    I appreciate any help you can give me, thank you!

    1. Hi Rich: Let’s get you some answers to your questions! 1. You can eat two fists full of veggies for any meal, but they’re optional for high carb meals if you’re full. 2. Juicing (keep the fiber!) is okay, just watch the calorie counts of your juice, and be sure to eat incorporate whole veggies into your meal plan also. Hope that helps – you can do this!

  88. Hello, I am starting carb cycling today and going with the Turbo. 40%c 40%p 20%f-high and 40%f 40%p 20%-Low, like you recommended πŸ™‚ -thanks btw.

    My question is calorie intake. Currently on my high carb day I am at 1800. would I decrease on low carb day to 1500?

    As well as breastfeeding.. I am breast feeding, but I want to try and incorporate cycling to help with losing my baby weight.

    THANKS!

    1. Hi Jessica: For women, we recommend 1200 calories on low carb days and 1500 calories on high carb days for the Easy, Classic, Turbo, and Fit Cycles. And here’s a post that outlines Heidi’s breastfeeding program, and I hope it will help you figure out what will work best for you: https://heidipowell.net/2275. πŸ™‚

  89. Hello Powells!!!!
    I have been trying to read and research about carb cycling. I’m wanting to give it a try but am confused how to start. My macros are currently 149 C. 50 F. 112P
    1490 calories per day
    How much do I increase/decrease my carbs in order to see some weight loss? I’ve got 5 pounds to go! ??

    1. Hi Krista: If you’re wanting to follow one of Chris and Heidi’s carb cycles, here are the recommended percentages per meal type for all of their cycles: 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%. Extreme Cycle: Breakfast (EVERY day): Protein: 30%, Carb: 40%, Fat: 30%, High Carb Meal: Protein: 40%, Carb: 50%, Fat: 10%, Low Carb Meal: Protein: 40%, Carb: 10%, Fat: 50%. These are very general recommendations, so a macro coach can be very helpful in putting together a program that fits your body composition and goals. Here’s a link to the macro coaches Heidi uses: http://www.prophysiques.com. We wish you the best in losing those last 5 pounds!

  90. Hi, I’d like to start the turbo plan, do you have any preset menus I can follow instead of thinking of what foods to eat?

    1. Hi Linda: We don’t have any pre-set menus for the Turbo Cycle, but there are lots of awesome recipes in “Choose More, Lose More for Life,” as well as an extensive list of foods you can choose from to put your meals together. There are 21 days’ worth of menus in Chris and Heidi’s new book, “Extreme Transformation.” Hope that helps!

  91. Would a snack like a banana and peanut butter be off limits since it is a combo of carbs and fat instead of carbs and protein?

  92. I drink a protein powder after workouts 3 days a week. Would this be considered a morning snack and one of my meals? Thank you

  93. I have some questions for breakfast on Turbo.

    Can I have a full fat yogurt since there would be protein, fat and carbs in it?

    What about Cottage cheese? Would it be considered a protein and a fat?

    1. Hi Amber: Every breakfast on the Turbo Cycle is a protein and a carb, so you’ll want to stay away from fats. And Chris and Heidi recommend loe fat/plain Greek yogurt since it has a lot of protein and very few carbs, unlike “regular” yogurt. For cottage cheese, low fat is a great protein option. There’s an extensive list of foods and which categories they fit into in the Appendix of “Choose More, Lose More for Life,” so if you have the book, that’s a great resource. πŸ™‚

  94. Hello Heidi (and Chris),

    My name in Kelly, I have had a difficult time for about 10 years now to lose weight and keep it off. I have spent money at weight loss clinics just to come out losing the weight but putting it back on. I just went there again this past March and to date have only lost 10 pounds despite sticking to their “plan”. This past Monday I decided to start using the Turbo Cycle of this program. I’m truly hoping it works..I need results. I just wanted to write to say that and to say I cannot wait for EWL to start again…the show is so motivational and I miss it a lot.

  95. I am a huge fan of you guys! I, of course, watch the show. But I work in a public library where your books pass by my desk regularly. I finally decided to give this plan a try. I’m hoping it works for me, I’ve been struggling for a solid year trying to get the weight off. I’m sure you’ve answered this question a million times, but I am a runner so will this plan work for me? I run on my lunch break and don’t have time to lift weights. As soon as I leave work, I get home to two small kiddos so my night is usually consumed when I unlock my front door. You know the feeling, ha! Thank you so much for the amazing blog and inspiration you give on a daily basis!

  96. Hi, I’m wondering how exactly you fit your exercise into this? Do you make sure you are working out on your reward day and high carb days? I have about 30 more pounds I’d like to lose and I would like to try carb cycling but I want to make sure I’m doing it right, I don’t want to do something wrong and hinder my weight loss and or start gaining back what Ive already lost.

    1. Hi Ginny: On the Turbo Cycle, you’ll workout Monday-Friday with a 9-Minute Mission (strength training) and Shredder (cardio), and you can rest on Saturdays and Sundays (Reware Day). Hope that helps – you can do this!

  97. I drink shakeology in the morning. I know it counts as a carb and a protein but only has 170 calories. All together you are suppose to have 250 of carbs and protein. Can I add a fruit to add the 80 calories? I can’t add additional protein. On low carb days I have Vega which is a very low carb protein shake but I am a big shakeology drinker.

    Also I noticed that on low carb days woman are suppose to have 1200 calories all together but if you add up the calories per meal from the chart it equals 1350. Is that right?

    Last but not least should we include calories from veggies and marinara sauce and deduct from somewhere else?

    1. Hi Laetitia: I think the chart you’re referring to for your cals for breakfast is for the Extreme Cycle, and these recommendations are different than for the Turbo Cycle. Here are some percentages of macros for this cycle if you’d like to figure things out for yourself: 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%. And if you’re tracking calories, you’ll want to count everything you put into your mouth. Two fist fulls of veggies for all low carb meals are included in the program, and are also okay for high carb meals if you’re still hungry. Hope that helps!

  98. Dear Heidi,

    My name is Ali. I started off as a HUGE fan of Chris in the beginning, and have quickly loved you just as much! I am a wife, and a mother to the most amazing 5 littles (some not so little anymore) there has ever been! I am 5’5″ currently weigh 323 lbs, and I have been battling the bulge for 18 years. For years I would fill out the application for EWL and I could never find the courage to send it in. I would make my video, see myself, and in pure disgust I would delete the video, shred the application and found comfort in more food. I never did find the courage to send one in.

    About 6-ish years ago I bought Choose to Lose. I read it in one day and started my carb cyling journey with Chris. Although the book was an easy read and I referred to it often, I couldn’t get into the groove. I struggled to stay relaxed and not stressed about what I was eating and everything I put in my mouth. I then began the awful habit of weighing every.single.day!… Just kill me!!! ….This was (and still is) pure torture! I tried for about 45 days and I could never fully grasp how to cycle correctly (what to eat & how much mostly), and after some hurtful comments by others I do what I always do best, I gave up.

    I recently bought Choose More, Lose More read it again in just under a day. Have read it several more times and have referred to it again and again, but I just can’t find the will to try again.

    On Valentine’s Day this year my son, who was 6 at the time, was given the life changing diagnosis of Juvenile Onset Type 1 Diabetes. Since that fateful day we have been plugging along for the last 6 months trying to adjust to our new way of life. What I have quickly come to realize is we have no one to rely on with his new medical needs. Both of our families have stated multiple times that they want nothing to do with it. They don’t want to learn how to help him, and that made me realize, that now more than ever, I (and the hubby) need to be healthy so that we can be around for a long time. Not only for our son, but the other 4 as well. Although this should be my “will” I’m in such a deep hole I don’t know how to dig myself out anymore.

    I have been thinking for a few months that this is it I am going to apply for EWL and I don’t care what I look like I’m just going to do it, because I KNOW that I need help! I honestly don’t think I can do this on my own and I really don’t want to die at only 35! I want to LIVE my life with my family! It was devastating to learn that there will not be an EWL season 6…and so it goes that I will not be turning in my video or my application, I shouldn’t have waited! I sure was hoping you both could help a sister (and brother) out!

    Thanks for these posts, it helps me try and put it all together. Hopefully someday I can write to y’all how I have overcome this beast!

  99. I just bought your book Extreme Transformation, should be here tomorrow! I was just curious as to which plan you think would be better for me. I Crossfit 4-5x per week. I do want to lose at least 15 pounds as quickly as possible as I have an anniversary trip with my husband coming up in November and I can’t seem to get these last few pounds off. Would The Turbo Cycle or The Fit Cycle be better for me? I want to lose fat but I don’t want to lose the muscle that I have built!

    1. Hi Heather: I’d start with the Extreme Cycle. Exercise is built into each day Monday-Saturday, so you should be good to go!

  100. Hello Team Powell,

    I am interested in doing the Turbo plan to lose these last, very stubborn 10 pounds. I work out heavily with weights every time I to the gym, which is 4-5x per week. The Turbo plan consists of 2 low carb days to 1 high carb day. Do you think I will still lose fat, while increasing muscle mass on this plan?

  101. Hi Heidi:

    Thank you for this! I have done low-carb regiments in the past but they have left with me with not enough energy for my daily physical demands (i work full-time in an office during the day and dance 5 times a week, 1.5hrs each session at night). I have two questions:
    (1) What happens if I end up eating 6 times a day? I wake up at 7am and eat fairly immediately. And then eat every 3 hours from there (10am, 1pm, 4pm, 7pm). My dance classes are 8pm-10:30pm and I am fairly hungry afterwards. What would you recommend I do?
    (2) What do meals on “reward day” comprise of?

    1. Hi Amy: Let’s get you some answers to your questions! 1. It’s best to stick to 5 meals a day, and this post can give you some tips on how to structure your meals on a crazy schedule: https://heidipowell.net/10556. 2. On your reward day, you can eat anything you’d like up to an extra 1000 calories for that day. Hope this helps!

  102. I am still in the process of reading choose more, lose more. I’m hoping to begin the turbo cycle next week. i of course want to everything in line so i can succeed with this.
    i’m currently eating a pretty clean diet and work out 1-2 hrs 5-6 days a week.
    with that being said, i drink a ton of water, i drink it all day long and that is pretty much the only type of beverage i drink (other than my morning coffee). is it ok to drink more than half your body weight?
    also, i’m an avid gum chewer when i work out…can that fit in with this, i’m not sure i can make it through my workout without, however i would definitely try!

    Thanks for all the help and good tips on here!

    1. Hi Becca: I’d try and stick to 1/2 your body weight in water plus some to make up for what you lose through exercising, and sugar free gum is totally okay!

  103. Hello!!

    In the first place I would like to thank you for bringing and explaining us this awesome way of how to loose unwanted fat, without starving or cutting off any significant food. My mom kept this turbo cycle for whole 12 weeks and she lost considerable amount of “volume” in that time!

    Now is my turn to start and I’ve already started … but unlike her, I’m facing a rather significant difficulty. Sadly, I’m physically handicapped and still didn’t find any suitable cardio excercise I can regularly perform due to my current state. Hence why I have perhaps a dumb question …. is it possible to loose fat just by keeping the turbo carb cycling cycle, but without the daily hour of cardio workout? I know the result won’t be most probably so stunning as if I could excercise as a normal person, but even a little bit will help. I don’t need to loose much, but I do care about my body and health and don’t want to end looking like a whale, just because now I’m unable to properly excercise (and due to that, keep slowly gaining weight). T_T

    Thank you very much for your kind reply!

    1. Yes, it’s totally possible to lose weight through nutrition alone, and yes, it can take longer, but it’s doable! And please congratulate your mom on her weight loss!

  104. I track all of my food on MyFitnessPal. Approximately how many grams a day of carbs do you recommend for the low & high carb days based on a 1200 calorie diet?

    1. Hi Christa: That really depends on your goals, since those numbers can be different for each person. If you’re following the turbo cycle, here are some general recommendations: High Carb Meal: Protein: 40%, Carbs: 40%, Fats: 20%. Low Carb Meal:
      Protein: 40%, Carbs: 20%, Fats: 40%. So to figure out your macros/day, take your daily calories (1200 for LC days and 1500 for HC days), multiply by the percentage for each macro, and then divide by 4 for proteins and carbs and by 9 for fats. This will give you the correct number of grams of each macro to aim for for the day. πŸ™‚

  105. Q: I was wondering if Keto Diet and Turbo cycle is pretty much the same? Which burns fat the fastest?
    The goal is to get to 15% BF (previously said 85kg but changed my goal) as fast as possible.

    Danny

    1. Hi Danny: Anyone’s rate of weight loss depends on how well they follow their nutrition and exercise program, as well as their beginning weight, hoe many pounds they need to lose, body composition, and other factors, so there’s really not a one-size-fits-all answer to your question. We do know that many, many people have had great results following the Turbo Cycle, so give it a try!

    2. I have been doing the Turbo Cycle for a while now and lost 36kgs but it has stopped.. I have stopped at 100kg I think. What should I do?

    3. Hi Danny: Have you been doing the Slingshot Week every 4th week? If so, try a different cycle for a few weeks to get your body out of its routine. And congratulations on losing 36 kgs! That’s awesome!

  106. Hello! I was just wondering if carb cycling is suggested for prediabetics or people that have issues with blood sugar. I am not quite a diabetic but I have been looking for a new lifestyle that would help me lose weight and prevent diabetes and potentially reverse my prediabetics. I was thinking about doing the turbo program but I wanted to make sure it was something that would still be recommended for someone with my condition.
    Thank you tons!!! ?

    1. Hi Claudia: Yes, many people with pre-diabetes and like conditions have used carb cycling with great success, but it’s always a good idea to discuss the program with your healthcare team first and then follow any modifications they might recommend. You can do this!

  107. Hi Heidi,

    I am 51 years old and have been working out with a trainer for about a year. I have lost 40 over the course of a year and a half. I have seemed to hit a plateau, the last few months. I was wondering if you think the carb cycling would work for me? I was looking at the turbo. As you probably know after 50 it becomes really hard to lose weight. I am very frustrated and am at the point of giving up, I would like to get down to at least 140. I would love to know your thoughts.

    1. Hi Heidi: Congratulations on losing 40 pounds – that’s awesome! Carb cycling could definitely work for you, so go for it! And here’s a post about plateaus that might help too: https://heidipowell.net/5889. You can do this!

  108. Can you do turbo carb cycling while lifting heavy at the gym 4 days a week? or would you suggest a different plan? The day off should I go completely low?

    Also should we leave the macro calculator and following the portion guideline set out in the book?

    1. If you’re lifting heavy, try and do this on high carb days. If you find the Turbo Cycle isn’t working out for your heavy lifting routine, you can change cycles, and you might want to try the new Extreme Cycle, which has 4 high carb days in a row: https://heidipowell.net/10503. And if you’re following one of Chris and Heidi’s carb cycles, all your macros are figured out for you, so you’re good to go!

  109. Hi!
    i have a question: i’m in carbo cycle since may, i have lost 3 kg in my first cycle, 1 in the second and zero in the third. I tried to change my work out and vary the meals , but can not get over the plateau effect . I used immediately the turbo , for all three cycles ; what do you think the best course for a change? I’m afraid of the Extreme , because the four days consecutive high carb , I think it’s too much for me. thank you! Laura

    1. Hi Laura: Are you doing the Slingshot Week every 4th week? That’s a key to avoiding plateaus. And you can change cycles at any time, so that might be an option for you too for a few weeks. And please don’t be afraid of the Extreme Cycle, it’s been proven to work!

  110. So I’m confused lol. If we are counting macros on this program why then do we go by the portion size guide? I used the macro calculator Heidi posted and it tells me my protein carbs and fats, but that doesn’t mean anything to me if we’re suppose to follow the portion size guide. And according to the macro calculator Heid posted says I should be in taking more calories than the recommended 1200. I’m just very confused so if I go by the macro calculator how do I know what to intake on high and low days but if I go by the portion size I go by that but it means I’m not having enough calories ?

    1. Hi Jackie: Chris and Heidi have figured out all your macros for you if you’re following any of their carb cycles, so you should be good to go there. And since their program has been proven to work as it’s outlined, you shouldn’t have anything to worry about. The macro calculator is provided for those who aren’t following any of their carb cycles and can be used for goals besides weight loss. Hope that helps!

    1. Hi Laetitia: On the Turbo Cycle, up to 2 1/2 cups is considered a beverage, and more than that is considered a fat. πŸ™‚

  111. Hi. I hear amazing things about cycling and want to try but have a question. I occasionally go out after work with coworkers and we will have wine or margaritas. Is this allowed?

    1. Hi Laeitia: Any alcoholic beverages are considered “reward” foods, so you’d only drink them with a reward meal or on a reward day, depending on which cycle you’re following.

    1. Hi Ivy: There are some vegatarian options, and you can always substitute vegetarian options for many of the meat-based options in the recipes. And you can also put your own meals together – check out the chart in this post: https://heidipowell.net/4514. πŸ™‚

  112. Hello – I bought the book Choose to Loose and have been following the turbo cycle. I am getting into my groove in week 2… I realize you promote portion sizing with general guidelines to stay around 1200 calories for LC days and 1500 for HC days for women. Being a numbers person, I am pretty tied to the numbers and also the macros to try to maximize my results. My question is the 2 servings of vegetables with my meals… Are these truly “free” or should I layer them into my count? Although they are not much, they do add up and I have an extremely hard time getting to my 40P/20C/40F and 1200 calories on LC days when I layer in the veggies…

    Thanks for the advice!
    Laurie

    1. Hi Laurie: It’s best to count everything you put in your mouth, but if your veggies are throwing your counts over a tiny bit, you should be fine. πŸ™‚

    2. Hi I don’t know if I’m writing in the right place but I was follow the carbs cycle but monday during a burpees session my hernia on my back shooted me!! Now I’m on the sofa! what kind of cycle do I have to follow whitout exercise?. Since Monday I’m doing low carbs day but I’m not sure I’m doing the right things

    3. Hi Tommy: So sorry to hear about this! You can follow any of the cycles for the nutrition part while you’re healing, then re-introduce exercise as you can as directed by your healthcare team. We hope you recover quickly!

  113. I attend 45 minute Row/Resistance Training classes (HIIT) 4 times a week at 5am….which eating plan should I follow for the maximum results the fastest? I am thinking TURBO….I usually fast before these 5am workouts, is this okay to eat my first meal after I workout at 6am….since that will have been 1.5 hrs after I have been awake?

  114. This is a praise report and a big thank you to team Powell and support team! 12 weeks ago I decided to make a change in my eating habits and my lazy day to day habits as a stay at home mom. Gather all the turbo cycle information and what I needed to do to make that big change.

    In just the last 11 weeks I’ve lost 28 lbs! Through having a few slip ups, being sick a week, and even hitting a weight loss plateau for 2 weeks, I’ve managed to stay on course. I’ve never been so proud of myself, this is something I never thought I could do!
    Original weight 216, now and 188 and not stopping!

    1. I’m super proud of you for doing so well! The best part of sticking with it and accomplishing your goals is the way you feel mentally I think. When you achieve….you become so much happier. I’m getting right there with you. We are on this journey at the same time. Continued blessings to your health journey. – Leah

  115. Q: I have been doing turbo cycle for about 3-5 months and the results are amazing. However, since you dont mention it, I will ask. Is this the best cycle for losing overall body fat, or is the Extreme Cycle better? Tell me if Turbo Cycle is the optimal way to lose the stubborn fat on my body and will shed the extra pounds on my lower portion of stomach and obliques. I am doing this 3 weeks and then pause 1 week then continue again. The goal is 85kg (currently 100 down from 138). And I am doing intervals after training AND circuit training, so this is something I take very seriously. Please answer.

    Best regards,

    Danny

    1. Hi Danny: Both the Turbo and Extreme Cycles are great for achieving your transformation goals, so if the Turbo Cycle is working for you, I’d stick with it! And you’re doing awesome!

  116. Hi Team Powell,
    I am starting the Turbo Cycle soon. My question is on the meal prep. I bought Chris’s book Choose More, Lose More. With that I got an attached PDF file with all the different acceptable foods broken out into 100 calorie portions. However, if i use the Hand Measurements vs. the Cooking Measurements, I will be over my daily calorie intake that i’m suppose to be on. Which one should I go off of, the hand portions or cooking measurements? Also, on the Turbo cycle, can i just stick to the 2 fist fulls of veggies on the 3rd (lunch) meal and 5th (dinner) meal?

    1. Hi Taylor: Welcome to carb cycling! The 100 calorie portions are only for reference, and you’ll want to stick to the portion guide when putting your meals together. Follow those portion guides, and you should be good to go! For the veggies, it’s best to add them to all low-carb meals, and you can add them to high-carb meals also if you’re still hungry. Hope that helps!

  117. Hi team Powell !
    Had a few questions regarding the turbo cycle. On Sunday’s with reward day with extra 1000 calories should that be consider a higher carb day ? Also can you spread your 1000 extra calories though out the day as well? And. Should there be a certain amount of carbs I should stay in between too? Thanks

    1. Hi Amy: On your reward day, you can eat anything you want up to an extra 1000 calories for a total of 2500 calories. There are no macro recommendations, and you can eat whenever you’d like to. Hope that helps!

  118. I have a question can you switch every week or every 2 weeks your carb cycling plan? For example:

    Week one: Turbo Cycle
    Week two: Extreme Cycle
    Week three: Classic Cycle
    Week four: Easy Cycle
    Week five: Fit Cycle

    Thank you!

  119. Hello,

    Maybe I’m missing something, I tried looking around… but in terms of this plan, what foods would be considered healthy fat? For example, on today (low carb), I ate oatmeal and turkey bacon, and for my second meal, I ate a kale salad with tomato, grilled chicken, and red pepper, with olive oil and pepper.

    1. Hi Anthony: Here are some healthy fat options for carb cycling: olives, avocados, nuts/nut butters, cheeses, and oils (olive, flaxseed, fish). Hope that helps!

  120. I’m interested in learning what my portions would be including calorie intake as I had gastric bypass and would like to live a healthy carb intake life going forward and loose a little more weight as I have hit a big plateau. Any advise you can give would be appreciated.

    1. Hi Cindi: There’s an awesome graphic in this post that shows you how to put your meals together on the Easy, Classic, Turbo, and Fit Cycles: https://heidipowell.net/4514. It might be a good idea to discuss this program with your healthcare team and then follow their recommendations as far as serving sizes are concerned. You can do this!

  121. hello, i have some question for you.
    Does the calorie for HC day is higher and low calorie during LC day? or both HC and LC day have same amount of calorie? my goal is to loss some weight and fat. Lastly, how many calorie can i consumed during reward day so that it will not sabotage my whole week diet?? i wanna try to do turbo carb cycling tomorrow.. hope you can answer these.

    1. Hi Afif: On the Turbo Cycle, women eat 1200 calories on low-carb days and 1500 calories on high-carb days, and men eat 1500 calories on low-carb days and 2000 calories on high-carb days. For your reward day you can eat an extra 1000 calories over your high-carb day allotment. You can do this!

  122. Hi team ,
    I would like to know how a vegan and vegetarian can follow your weight loss program . Please suggest

    I really wanna buy your book and follow but always stop my self only because I am vegerterian so m not sure if I will find meal suggestions for my self or not .

    1. Hi Jyoti: Yes, there are some vegetarian options on the program, and you can usually substitute vegetarian protein options for meat-based options in the recipes. πŸ™‚

  123. Hi…I have just bought and finished reading the book and I plan to begin the Turbo Cycle on Sunday (this is because I want Saturday to be my free day). However, I’m confused about how to plan my meals because of my schedule. I work night shift 2 days per week, from 7pm to 7am. The rest of the week I am off at night, but I’m sometimes sleeping at weird times either preparing to go into work or sleeping after just getting off work. A typical schedule looks like this for me:

    Sunday: normal hours

    Monday: wake up around 9:00, then awake for about 5 hours, then lay down for a nap from 2pm-5pm, then at work and awake from 7pm-8am

    Tuesday: sleep from 9am-4pm, then awake and at work from 7pm-8am

    Wednesday: sleep after getting off work from 9am-3pm, then awake from 3pm til about midnight

    Thursday, Friday, Saturday – normal hours

    So, you see, I am having a hard time figuring out how to space my meals and when to eat…on Mondays my day is broken up into 2 different sections: 5 hours awake, then a nap, and then awake for about 16 hours. If i eat when I first wake up and then again 3 hours later before I lay down for my nap, I only have 3 meals left to spread out over the 16 hours I’m awake (which is fine with me, but I wouldn’t have enough to eat every 3-4 hours). On Tuesdays I am okay (I think) because I sleep for just one period during the day and then I am awake for about 16-17 hours at night, so I can spread my meals out over that time. On Wednesdays I am confused again because I don’t really have enough time awake to eat my meals – I sleep from 9am-3pm and am only awake from 3pm-midnight (9 hours) so I would need to eat like every 2 hours….

    Also, I have no idea when to switch from the low carb to high carb days…do I switch at midnight during an awake cycle? Or do I switch when I wake up after my longest sleep? Do I eat my breakfast before I go to bed on the morning that I get off work, or do I eat my “breakfast” when I wake up from sleeping all day? Do I try to eat all my meals for each different day before midnight each day, even if that means that I go about 8 hours without food on the night that I’m working?

    HELP!! I’m so confused…and I can’t be the only one!! There are tons of nurses and other shift workers out there that need to lose weight and that are confused by this…thanks so much for helping my create a routine that will work with my schedule

  124. Hi team Powell, thank you for the response. I am definitely on point with my meals and macro nutrients, but some days, especially on high carb days it’s very hard for me to hit my calorie requirements (I feel so full at 1200 calories). I definitely drink 100 + Oz of water a day, and I’m currently 200 lbs. 2 weeks prior I hit a hard plateau, on Friday I read your and Chris’s book choose more lose more, and decided starting that Friday I would do high carb for 5-7 days to reset my metabolism. This morning (Tuesday) I finally dropped another 3 lbs, that would be 15 lbs in 5 weeks. My question is, should I reset my schedule starting Thursday back to low carb for 2 days then continue the week of as normal turbo cycle or, should continue the rest of this week doing high carb and reward day and start fresh on Monday? I really want fast results but in a healthy responsible way, I really want to see results. My family just booked a cruise in September and is really important to me to do my best,
    But I have no clue what is unrealistic.

    1. Hi Meagan: This is so exciting! Whether or not you begin the Turbo Cycle now or on Monday depends on when you want your Reward Day to be. You can do this!

  125. Hi team Powell, I have been on the turbo plan for about a month now, at first the weight was flying off and lost 10 lbs really fast. All of a sudden for the past 2 weeks no change in weight or measurements, it’s really surprising that I’m not dropping any weight. I am pretty active, I go to the gym every morning 1-2 hours then stay busy with activities with my kids. Could I be making a mistake or is metabolism slowing down? I am also wondering if it’s necessary to eat veggies in every meal 5 times a day, it’s can be tasking to get every serving. I am getting to a point where it’s a chore to eat and do not have an appetite. Any suggestions are appreciated, thank you!

    1. Hi Meagan: Your rate of weight loss can be different based on how many pounds you have to lose. The less weight you have to lose, the slower your rate of weight loss will be. Did you do the Slingshot Week? Are you doing the weekly Reward Day? Are you drinking all your water (1/2 your weight in ounces every day)? These things can make a difference in your rate of weight loss, so double check and make sure you’re following the Turbo Cycle exactly. And make sure you’re doing both strength training and cardio, but place more emphasis on cardio for calorie burn. For veggies, they are optional with high-carb meals. You can do this!

  126. Hi

    I only have the latest book by Chris and Heidi. I’m really interested in doing the Turbo cycle. Can I use the recipes for breakfast, high carb and low carb meals in that book to apply to this cycle? Or do adjustments need to be made? If so what are the adjustments?

    1. Hi Jamie: You can use the high- and low-carb meal recipes from “Extreme Transformation” for the Turbo Cycle, but breakfast in the Turbo Cycle is a high-carb meal (on both low- and high-carb days), so you’ll eat a portion each of protein and carb, with two fist fulls of veggies if you’re still hungry. On the Turbo Cycle, we don’t eat a portion of fat for breakfast. Hope that helps!

    2. This does help. Do I still weigh myself on the reset day or the morning of the last low carb day of the week aka Saturday? Also should I do the slingshot every four weeks still? High carb day slingshot or slingshot with double the carb portions as in the latest book?

    3. Hi Jamie: For the Turbo Cycle, weigh yourself on the morning of day 6, and yes, you’ll want to do the Slingshot Week every 4th week. For the Turbo Cycle, don’t double your carb portions, just do a week of high-carb days + your Reward Day.

    4. One last question, is the last meal of my day always low carb when doing the turbo cycle? Or do high carb days end with a high carb meal with the turbo cycle?

    5. Just thought of another question. In the Extreme Transformation book, there is a list of the allotted calories for breakfast, high carb and low carb meals. Can I use those allotments for the meals while doing the turbo cycle? I guess you’d take out the fat for breakfast, but do the carbs and proteins stay at 100 and 150 calories.

      Sorry for all the questions. I did order Chris’ book that talks more about turbo cycling, but I wanted to get a head start and I was confused about doing it with the techniques I learned in the Extreme Transformation book.

    6. Hi Jamie: The calorie recommendations are a bit different for the Turbo Cycle, so aim for these macro percentages: High-Carb Meal:
      Protein: 40%, Carbs: 40%, Fats: 20%. Low-Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%.

    7. Hello!

      I don’t understand the macro percentages. Are you able to tell me the calorie amount for protein, carbs and fat for breakfast, low and high carb for the turbo cycle meals?

      I just found the chart with the calorie amounts to make your own meals in the extreme transformation book easier to follow. I’d like to do the extreme cycle, but my weight wasn’t dropping.

      Really confused with the differences in all the books. I assumed when I finished the first 21 days from the Extreme cycle that I could drop into Turbo cycle by just swapping out two high carb for low carb days as it says in the extreme book. There was no explanation for how breakfast doesn’t have a fat and that you need to do a high carb day slingshot every four weeks in the Extreme book.

      Just confused it I should go back to the extreme cycle as I’ve been doing Turbo as suggested in the extreme book but it turns out I wasn’t doing it completely right.

    8. Hi Jamie: Okay, now I see where you’re confused, and I’m so sorry if I added to your confusion. The Turbo Cycle, as outlined in this blog post, is from Chris and Heidi’s second book, “Choose More, Lose More for Life.” The Turbo Cycle, as it relates to the Extreme Cycle in “Extreme Transformation,” is a tiny bit different from the Turbo Cycle as outlined in this post, but you can do the Turbo Cycle exactly as it’s outlined in “Extreme Transformation,” and do both low- and high-carb days as you’ve been doing on the Extreme Cycle with a low-carb meal on both low- and high-carb days and by adding a fat to every breakfast. Again, I’m so sorry for the confusion! Hope that helps, and please let me know if you have any further questions.

    9. Thanks for clearing things up. Glad I can still use the recipes in the extreme book.

      Should I weight myself on Saturday morning instead of Sunday on the “extreme” turbo cycle? That’s the last low carb day of my week.

      And for the “extreme” turbo cycle should I do the slingshot that is in the extreme book ever fourth week or only for a plateau? And if I should do the slingshot on the “extreme” turbo cycle is it the double carb version or high carb day version.

      Thanks for answering my questions, sorry for the confusion. I like to make sure I am doing things right. Been enjoying the recipes and have found this plan great so far!

    10. Meant to say Saturday is the morning after my last low carb day of the week. Blergh!!! Thanks again!!!

  127. Hi, I’ve been doing a carb cycling plan for a while now, it’s pretty accurate but I’m trying to improve because I think I can do more and I’m worried about catabolism. I’m cycling my carbs in a 5 days cycle wich consists in 2high days followed by 3 low days. I never go too low on my low days (around 50/75g) and in my high days I take around 200/250g and have a “cheat meal” in one of them. My workout plan consists in 3 cardio/abs days and 3 heavy workouts but I’m not tweaking my diet trough my workout plan, I just keep cycling it so sometimes my low carb days end up meeting my heavy workouts and same with the high carb with cardio workout. I mean, i can’t complain because it’s working but do you guys think that a tweak in my plan, like your plan, is a better way to reach even better results?
    Thank you in advance!!
    Best regards πŸ™‚

    1. Hi Simao: It sounds like you’re on the right track! Chris and Heidi recommend doing no more than 2 low-carb days in a row, so you might try tweaking what you’re doing to allow for that. This Turbo Cycle does follow a two low-carb days in a row plan, so that might be a good place to start. I hope that helps!

  128. Hey,

    I am doing the turbo cycle (looking to lose 30 pounds then tone and lose the last 10 pounds using a different carb cycle).

    I have a question about the macros, I use a food tracking app and it shows that I am always going over 35g of carbs on my low days, which is the amount I read in another article I should eat.

    I have been doing the plan strickt and I am still getting about 45-60 grams on my low days. Is this correct? Or is the other article I read way underestimating the amount I should be eating?

    Thank you,
    Sarah

    1. Hi Sarah: Sounds like you have some great goals! Here are some percentages you can shoot for when planning your meals: High-Carb Meal:
      Protein: 40%, Carbs: 40%, Fats: 20%. Low-Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. Hope this helps – you can do this!

  129. Hi!

    I’m Chelsey, I’m 20 years old and 5’11.
    I have a couple questions for you, if you wouldn’t mind getting back to me.
    I’m really looking to pretty much just get lean and cut for summer. I am currently 152lbs so I’m looking for a carb cycle that would help me get lean/cut.
    Turbo sounds the best to me so far, but I’m wondering what your opinion might be.

    Also on the low carb days what would be the lowest I should go for carbs?

    Thank you!

  130. I apologize if this has been asked already, but I was wondering if you have a plan for vegans? I really want to do the Turbo cycle, but most vegan proteins are also fats or carbs. Do you have any suggestions?

    1. Hi Lisa: There are some vegan options in carb cycling for proteins: Soy protein sources such as tofu and tempeh, and other vegetarian protein options such as hemp, bean, and pea protein. Hope that helps!

    1. Hi Claudine: Chris and Heidi’s new book, “Extreme Transformation,” does have 21 days’ worth of recipes. You can find it here: http://amzn.to/1RKDIgo. And Chris and Heidi are working on a new app that will be announced in the next few months. Hope that helps!

    1. Hi Jill: On the Turbo Cycle, women eat 1200 calories on low-carb days and 1500 calories on high-carb days. As far as macros go, Chris and Heidi have figured out all of your macros for you in carb cycling (for both low- and high-carb meals) for the Easy, Classic, Turbo, and Fit Cycles, so you don’t need to worry about tracking them. Follow your carb cycling plan, eat proteins, carbs, and fats when outlined in the meal plan, and you’ll be getting all the macros you need to be healthy and lose weight. However, if you’d like to count your own macros, here are some general recommendations: High-Carb Meal: Protein: 40%, Carbs: 40%, Fats: 20%. Low-Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. I hope that helps!

    2. Starting day 1 of low carb day..I typically dont count calories, however when i do I aim for the 1200 calories. I have preplanned my meals and have already tracked them and before adding in my dinner for the day, I only have 93 calories remaining to hit 1200-obviously after dinner, I will for sure be over 1200 calories; should I be concerned over this-i have portioned everything out? Please advise! TIA!

    3. Hi Jennifer: It’s okay to hit around 1200 calories, but you want to aim for as close to that number as possible. Here are some macro percentages you can aim for that can be a double check for your calorie counts: High-Carb Meal: Protein: 40%, Carbs: 40%, Fats: 20%. Low-Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. You can do this!

  131. Hey ! I’m 5’4 and 280 lbs. Desperately needing to lose weight. And i of course want to lose fast πŸ™‚ ive been a dieter my whole life looking to lose for good Love the show and have read up about the different cycles. I’m currently on a low carb diet but want to switch to one of yours. Which one would be best given my weight and need/want to lose ? πŸ™‚

  132. Hello,
    I have 2 questions.
    First. Say I cheat on a not cheat day, and am over in calories and my macros are all messed up. Is it better to eat more healthy foods and get your macros on point before the end of the day but be over even more calories, or should you just stop where you’re at and not worry about the macros for that day.
    Second. Sometimes I’m up for 19 hours straight. I am wondering if you say eat every 3 hours, but if I do that I will be over on calories. Should I stick to the 1200/1500 on these days or up it since it’s a longer day?
    Thanks!!

  133. Hi Team Powell,

    My husband told me I was not going to buy your book Choose to lose. Boy was he wrong not only did I buy it, I read it and tried it. I lost 35 lbs and 4 year later I am still down the 35 lbx. I need to lose another 15 to 20 to be where I really want as I am only 5′ 2″. I go to the gym 2 x a week and walk 4 days. I also work out at home with videos and in the garden. I am going to try the next step to lose the other 20 lbs.

    1. Hi Carolyn: Congratulations on not only losing 35 pounds, but on keeping it off for 4 years! You can do this!

  134. Hello Team Powell,

    I am so excited. I just received Chris’ book yesterday and the new 21 day transformation book. I had a question about breakfast. Can I have a hard boiled egg with a carb as opposed to just egg whites?

    1. Hi Sandra: Welcome to carb cycling! Yes, you can have a whole egg as your protein serving with a carb and a fat for breakfast.

    2. Thank you. I’m confused about Choose to Lose and Extreme Transformation. In the Choose to Lose carb cycles, you can’t have a fat with breakfast but with the 21 day Extreme transformation you can. Yesterday was my first day on the Turbo Cycle, so just to confirm, I can have a whole egg with my breakfast right? Thank you so much!!

  135. Hey Team Powell,

    I weigh 260 at 5’7″. I’ve been trying to lose weight for a year and I am at a weightloss plateau.
    I work out 6 days a week, weight lifting and cardio.
    I track everything and eat 2000 calories a day. I lowered my cal intake recently and haven’t lost anything either. I am not sure what else to do or change.
    Please help.

    1. Hi Ryliegh: It sounds like you’re on the right track! Here’s a post that outlines the basics of Chris and Heidi’s carb cycling program, and I hope you can find some things to add to what you’re already doing: https://heidipowell.net/9060. You can do this!

  136. Hi Team Powell,

    I’m 5’9.5″ and 120 pounds. I workout 6 times a week- usually just plyo workouts for 45 minutes to an hour but I’m starting weightlifting! Needless to say it’s nothing too heavy yet. Still the very basics. Anyways, right now I’m eating 130g protein, 146g carbs, 46 fats. Does that sound right or should I adjust? Thanks!!

    1. Hi Olivia: Your macro requirements can be different and constantly changing as you add healthy weight/increase muscle. Here’s a post that might help you figure out what will work best for you: https://heidipowell.net/10540/ask-the-powells-gaining-healthy-weight/. In general, a 40%/30%/30% ratio of proteins, carbs, and fats can work for general health, but these percentages can change based on your goals. Good luck – you can do this!

  137. Hi Team Powell,

    I am just getting ready to try carb cycling. I’ve always exercised and recently began more serious weight training and working with a trainer to gain muscle and tone for an event. I got down to 12.9% body fat and felt and looked great! After a crazy few weeks with the kids, lack of sleep , I had some issues with sticking with my diet and gained a few pounds back. I am still working with the trainer and feel like I can get back on track with the Turbo plan.
    I wake up at 5 am, and work out at 6am. I usually do a small protein snack pre-workout but do not eat breakfast until after I workout. Since you suggest eating within an hour of waking, is this going to effect my results at all?

  138. Hi! I recently just bought your book, Extreme Weightloss. I have 100lbs to lose so I thought this was best cycle to use, but after skimming through the book (I just got it today), I noticed it said the turbo cycle shows the fastest results. Would you recommend me doing the turbo cycle since I have so much to lose? Thank you!

    1. Hi Chelsea: I’d start with the Extreme Cycle, and after one 3 week phase, you can switch to the Turbo Cycle as it’s outlined in the book if you’d like to or do another 3 weeks of the Extreme Cycle. You can do this!

    1. Hi Nicole: Fruit is a carb, so you’ll only want to eat it as the carb portion of a high-carb meal.

    1. Hi Deanna: You’ll aim for 1200 calories on low-carb days and 1500 calories on high-carb days.

  139. I have been doing the carb cycling and it is working for me but I am only 170 pounds, my finacee is 6 ft 5 in and 330 pounds. he needs to lose around 50 pounds to be leaner. He is a very solid man just needs to eat better and tone up. Do you suggest he eats only 1200- 1500 calories a day also? He is a miner and I think at this calorie level he would be very weak and hungry? please advise.

    1. Hi Stacey: The daily calorie recommendations for men on the Turbo Cycle are 1500 on low-carb days and 2000 on high-carb days. And we’re so excited carb cycling is working for you!

  140. Hi Chris, Heidi and team,

    I have a question regarding fat in the morning. I often have natural peanut butter or almond butter with my ezekial toast/steel cut oats. Is this not allowed considering it is a fat?

    Also I am very new to carb cycling and am nervous regarding energy for my workouts. I find I function at a higher level when I do not restrict myself to very low carb. Is this going to affect my workouts? I a looking to lean out to show my more muscle tone. I tend to do HITT workouts with weights, and sprints, and have recently starting to incorporate super setting weight lifting into my workouts as well. Which plan would you recommend to achieve my goal? (I was reading about both the extreme, turbo and fit. As a side note I am going on a vacation in May and am hoping for some major results by then, and then plan to ease into a more sustainable plan afterwards.)

    1. Hi Jaclynn: On the Easy, Classic, Turbo, and Fit Cycles, you eat a protein, carb, and veggie for breakfast – no fat. On the Extreme Cycle (https://heidipowell.net/10503) you do eat a protein, carb, fat, and veggie for each breakfast. If you’re concerned about your workouts, you might want to try either the Fit Cycle or the Extreme Cycle. On all cycles, you work out at least 5 days a week, so that is taken into account for the meal plan too. You can do this!

  141. Hey guys,
    I’m 5’3 160 lbs. I started the turbo cycle last week. Last week I lost 4 lbs, but this week I haven’t lost anything. I’m following the plan to a T, weighing, measuring, and tracking everything I eat. 1200 calories on my low carb days, 1500 calories on my high carb days. I do crossfit 4-5 times a week. Anything I can do to speed up the process?

    1. Hi Tris: It’s very common for your weight loss to fluctuate like this at the beginning of a new program. Keep doing what you’re doing (you’re doing awesome, BTW), and you will be good to go! If you can add in an extra day of exercise, that could help (5 days a week at minimum), and make sure you’re drinking your water and doing your weekly Reward Day too.

  142. Hi! I am on day 4 of my first week of the Turbo plan, which means I am on a low carb day! Normally on Fridays, I workout and focus on my legs and get a real good sweat session on. Is it okay to still workout hard on low carb days or should I keep it low key?

  143. Hi y’all!
    My name is Tiffany. I am 5’4 and weigh 245… I completely lost control of my diet/exercise when I had my third child. πŸ™ I have ordered your book, but I’m wondering which program you would suggest for me? I need to be in the 150-160 range. I have recently been told that my blood pressure and cholesterol are getting out of control. I’ve known for a long time that I’ve needed to make some changes just can’t find something that I can stick to. I’m impatient and don’t like to wait for results πŸ™‚ haha All that to say… which program do you think would work best for me? Turbo or Extreme? Thanks!

    1. Hi Tiffany: If you ordered Chris and Heidi’s new book, “Extreme Transformation,” it contains the Extreme Cycle, so I’d start with that one. If you ordered “Choose More, Lose More for Life,” I’d start with the Turbo Cycle. Both cycles can work, and you can change cycles at any time!

  144. Hi, I have one other question please. I have about 120lbs to lose so am very overweight. I have previously been using myfitnesspal which suggest 1803cal a day for me based on my weight and height etc. For someone of my weight, would you suggest starting with the 1200 and 1500 calories or should I reduce my calories to those as I lose the weight?
    Thanks Lynne

    1. Hi Lynne: We would suggest trying the 1200 and 1500 calorie recommendations, and please keep in mind that some fitness apps will add back in any calories you burn working out to your daily calorie total. We don’t want to do this – these burned calories go towards your daily calorie deficit, which leads to lost pounds. You can do this!

  145. Hi, my mom has introduced me to yourselves and carb cycling and I am just waiting or your book to arrive from Amazon. I am wondering if you can please give me more info on the Reward Days. From what my mom has said these are days that you can eat what you want ( within moderation ) but I found a video on The LIst TV that the two of you did and on there you suggest that you only have 1 cheat meal on the reward day. If that is the case, the other two meals of the day do they need to be based on the high carb or low carb guidelines ( I am looking to do the Turbo cycle)

    Thanks Lynne

    1. Hi Lynne: Different cycles treat the reward day/reward meals differently. For the Turbo Cycle, Day 7 of every week is a Reward Day, and you can eat anything you want up to 1000 extra calories – healthy, cheat-type foods, or both! It’s awesome!

  146. Hello Team Powell! Love you guys; have lost 37lbs so far on your program πŸ™‚ I have a question about exercise though. I LOVE the treadmill but can’t decide/figure out if its better to stay within my target heart range 138-148 or really push myself. I start getting really annoyed by having to maintain the slower speeds just to maintain that heart rate. Any advice?
    THANK YOU!!!!

    1. HI Jennifer: Congratulations!!! That’s so exciting! You might try adding some intervals into your workouts, and you can learn more about these here: https://heidipowell.net/1330/mix-up-your-cardio-routine-with-intervals/. And if you really feel like you’re moving to slow, try using the talk/sing test during cardio: If you can talk pretty normally, you’re going too slow. If you can sing, you’re going way too slow. If you can’t talk, you’re going too fast. Try and find a range in between talking normally and not being able to talk, and that’s a good fat-burning range. Hope this helps!

    1. Hi Jen: You can add flavorings as you’d like to, just be sure and keep track of the calories.

  147. I started the Turbo cycle two weeks ago and am loving it. I have the book as well, but still have a few questions. I know it say to eat 1200 calories on LC days and 1500 on HC days. Could you give me the break down of the Grams i should be consuming on LC and HC days. For example on low carb days I consumed 133 g of protein, 72 grams of carbs, and 24 grams of fat. On HC days i had 146g of protein, 131 g of carbs, and 20 grams of fat. I feel like this is incorrect and am doing it wrong, can you clarify for me please.

    1. Hi Nikki: We really don’t have macros broken down into grams/meal for the Turbo Cycle, but here are some macro percentages you can aim for for both low- and high-carb meals:

      High-Carb Meal:
      Protein: 40%
      Carbs: 40%
      Fats: 20%

      Low-Carb Meal:
      Protein: 40%
      Carbs: 20%
      Fats: 40%

      To figure out the percentage of a macro in a food, multiply the # of grams of protein or carbs by 4, and the grams of fat by 9, and divide that number by total calories. For example, if a food has 100 calories and 8 grams of protein, multiply 8 x 4 / 100 = 32% protein for this food. Hope that helps!

    1. Hi Nicole: Agave nectar is a sweetener, and it’s not on the approved foods list. If you do choose to use it, remember to count those calories as they can add up pretty quickly. Hope that helps!

  148. Hi again Team Powell. I am a vegetarian that has followed extreme and turbo cycles. Love them both! It’s now become an easy part of life eating this way! I am considering switching to vegan and wondered if your list of approved proteins only consisted of vegan protein powders, tofu or tempeh?
    Do you suggest either of these cycles for vegans?

    Thank you,
    Nicole

  149. Hi Team Powell,

    I have been doing the Turbo Cycle for months now and love it! I am trying to lose the last stubborn couple pounds. What cycle do you recommend?

    I also have two nutrition questions.
    What percentage of carbs, proteins and fats should my calorie intake be in low and high carbs days?
    Also I workout at least 5 days a week and rotate between cardio and strength. Should my calories intake be net or gross of calories burned. (Example low carb day – burned 300 calories so I can eat 1500 calories?)

    Thank you!
    Lindsey

    1. Hi Lindsey: The Turbo or Extreme Cycles are the best for losing the weight the fastest, so either one can work, and you can change cycles at any time. As for macro percentages, Chris and Heidi have figured out all of your macros for you in carb cycling (for both low- and high-carb meals) for the Easy, Classic, Turbo, and Fit Cycles, so you don’t need to worry about tracking them. Follow your carb cycling plan, eat proteins, carbs, and fats when outlined in the meal plan, and you’ll be getting all the macros you need to be healthy and lose weight. However, if you’d like to count your own macros, here are some general recommendations:

      High-Carb Day:

      Protein: 40%
      Carbs: 40%
      Fats: 20%

      Low-Carb Day:

      Protein: 40%
      Carbs: 20%
      Fats: 40%

      And we always go by gross calories consumed, and we don’t add back any calories burned. Any calories burned go towards your daily calorie deficit, which adds up to lost pounds. It’s like this: calories consumed – less calories burned = calorie surplus (gain weight) -or- calorie deficit (lose weight). Hope this helps!

  150. HI Heidi,
    My question is pertaining to eating breakfast within 30 min of waking up and what flexibility there is in this. I get up very early and go straight to the gym to get my workout in usually a combination of lifting and cardiovascular exercise for at least an hour. I am not hungry that early and don’t want to train feeling full. What do you suggest to clients who train first thing in the early morning as far as nutrition goes when doing your turbo carb cycling program? Thanks for your time!

  151. I love overnight oats and trying to make the measurements work. I always use 1/3 cup oatmeal, 3 oz Greek nonfat yogurt and 1/2 cup unsweetened milk.

    To make a proper size for macros should it be 6 oz yogurt ( to count as protein) 1/2 cup or 1/3 cup oats? (For carbs) and 1 cup almond milk? Plus throw in a fat?

    I know 3 oz of protein is a serving please tell me approx how many carb grams to make one serving?

    What category does almond milk fall in?

    How many ounces in nuts can you have for a fat?

    1. Hi Dan: This depends on which cycle you’re following. For the Turbo Cycle, you don’t add a fat for breakfast. For the Extreme Cycle, you do. If you’re following the Extreme Cycle, here’s a blog post that can help you understand how to put your meals together: https://heidipowell.net/10617. For any of the other cycles, there’s a graphic in this post that can help: https://heidipowell.net/4514.

  152. Aftenoon Powells,

    I’m a 28yo guy, at the edge of being overweight, recently diagnosed with hypertension, and quite frankly tired of not looking and feeling great. I recently started doing green smoothies (mostly consisting of kale, spinach, or romaine and cucumber with a little bit of fruit like a kiwi, a squeezed lime, and/or a little melon or berries; low sugar fruits, flaxseed and sometimes added plant protein etc…) under recommendation from my doctor and a friend that is a nutritionist. My nutritionist friend is actually who directed me to you and your husband for carb cycling because she believes it might be the best option for me. Now that the long explanation for my comment is out of the way hahaha… I was wondering if I would still be able to do my morning smoothie with my bit of fruit while doing the turbo cycle. Thank you.

    1. *for clarification, the doctor recommended incorporating more plants in my diet and the nutritionist recommended the added seed, protein, etc…

    2. Hi Kaleb: On the Turbo Cycle, every breakfast is a high-carb meal, which means you’ll eat a serving each of protein and carbs, and veggies also if you’re still hungry. There’s a great graphic in this post that shows you how to put all your meals together: https://heidipowell.net/4514. However, it’s always best to follow your healthcare team’s recommendations. Good luck – you can do this!

  153. Hi,
    I was so excited to start carb cycling and I’m on week two of the turbo cycle and no results! I am drinking a gallon of water a day and working out everyday. I do cardio three days ( 45 min. on elliptical or bike ) and the other days a moderate pilates / stretching workout. I only had one slip up by drinking a glass of wine the day before the reward day and didn’t go overboard on that reward day. I typically eat all the foods suggested and have always had an active healthy lifestyle but, I’m in my mid forties now and can’t break this plateau. I need to only lose 15 or 20 pounds and feel really frustrated at this point. Anything I need to adjust to get better results?
    Thanks so much!

    1. Hi Cara: It sounds like you’re on the right track. Try upping your cardio to 60 minutes, 5 days a week, make sure you’re also doing the 9-Minute Missions or another strength training program, and try tracking your calories (1200 on low-carb days and 1500 on high-carb days). The less weight you need to lose, the closer you have to watch your calorie intake. Hope this helps – you can do this!

    2. Thanks for the quick reply. I forgot to add that I do my own version of the 9 min. missions as I’m trying to challenge myself with adding more squats and pushups each week as well as a total of 100 reps with 15 pound weights doing biceps, triceps, rows, etc. on the cardio days so I almost thought I was maybe doing too much but, should I be doing that along with the cardio 5 days /wk.? When do I see results and do I just stick with this turbo cycle for a month and try a new cycle after the slingshot week? After that week is that when the results will kick in?
      Thanks!

    3. Hi Cara: While strength training and cardio are both important for overall health and weight loss, for losing weight, you’ll want to spend more time on cardio since that’s where you usually burn more calories. For strength training, be sure you’re not working the same muscle group two days in a row also. This helps to alleviate your risk of injury. I’d try and bump up your cardio and aim for 5 days a week, and also do your strength training, but have your cardio be your main focus/where you spend more time. You can do this!

  154. hello, how are you guys doing today? πŸ™‚
    Ive been trying to figure out what my carb cycling macros should be and i do 2 high carbs 3 low carbs and 1 medium carbs, I’m 141lbs and exercise 6 days a week doing cardio and weight lifting. Here is my carb cycling macros

    high carbs
    carbs: 250
    Fat: 56
    Prot: 141

    low carbs:
    carbs: 165
    fat: 65-71
    prot: 141

    Medium carbs
    Carbs: 200
    prot: 141-150
    fat: 67

    Does this look good to you guys?

    1. Hi Bethany: We really don’t have a medium-carb day in carb cycling. You can get some ideas of the daily macros we follow in carb cycling in this post: https://heidipowell.net/10617. And your macros do depend on your goals – weight loss or gaining healthy weight. Hope that helps!

    2. oh okay, will the page that you showed should have how to calculate how many carbs and what not that i should have? thanks for the reply

  155. Hello!
    First of all im so impressed of the the extreme makeover wight loss show/program. I have had the problem of my weight almost all my life. 2003 i got in a accident and hurt my back badly and had to have a back surgery, after that i gain a lot of weight, almost 35 kg. I succeed to lose from that 35 kg 20 kg witch was ineradicable and the years went and all good. 2011 i got depressed and it was an hard depression so they gave me anti – depression that made me gain 30 kg in 6 month and i lost from them 10 kg, but then I gained it back in 1 ? month but that was after 4 years, during the 4 years it have been ups and downs, but more downs. Today i standing on 102 kg on my 157,5 cm and im so depressed that i dont know where to start anymore, What i need to know is : How much carbs should i eat on my low and high carbs day and what about the calories amount, i have so many questions. I live in Finland and here what i have felt the nutritionist arent that good, i have been 3 times and no help at all, thats why i would like to give this a try Turbo carb cycling. And then what about my work out days, when im i not suppose to lift? I miss the old me when i had energies and life lust that I have lost. Can i find anywhere some male plan? I would be super thank full for your help! <3 thank you so much!!

    1. Hi Beri: Thank you so much for your comment! You can get answers to all your questions in this post and the links within it: https://heidipowell.net/9060. And as with any nutrition and exercise program, it’s best to discuss this program with your healthcare team first and then follow any modifications they might recommend. You can do this!

  156. Is the carb cycling safe to do while breastfeeding? Or while pregnant? I have a 1 year old that still gets breast milk (in addition to solids) but I would love to find a way to kick start some muscle.

    Also, we are hoping to have another so I would love to know for future reference. Thanks!

  157. Hi Team Powell,

    I have recently started the Turbo carb cycle, but am concerned that I need to tweak something. I just finished week 2 and have not lost any weight as of yet. I’m staying within the guidelines of the plan, have worked out 5-6 days a week, and have stayed within 1200 cals on low carb days and 1500 on high carb days. I’ve been at a plateau with my weight loss for quite some time, and was hoping that carb cycling would be the solution for me. πŸ™ Any advice??

    1. Hi Tracy: For some people, it takes a few weeks for their bodies to get used to a new way of doing things depending on what dieting they’ve done before. I’d give it one more week, make sure you’re following the plan to a T, and see what happens. Depending on how much weight you want to lose, your rate of weight loss can be slower. Also, are you drinking all of your water every day? Chris and Heidi recommend 1/2 your body weight in ounces (200 lbs = 100 oz of water) every day. Are you doing the weekly Reward Day? These are important for overall success also. Please be patient – you can totally do this!

    2. Thanks for the feedback! I have been doing the reward days, but could probably drink a bit more water. I have been stuck at 163 pounds for over a year and just can’t seem to get past that number no matter what I try. I’d like to loose another 30 pounds and am growing more and more discouraged. I’ll give it another week and see what happens. If I haven’t lost anything by the 4th week, should I do the slingshot week or should I continue on with the Turbo Cycle? Would it be beneficial to try a different cycle?

  158. Hi! I plan to start the Turbo Carb Cycling and this may have already been answered and I’m sorry if it has been! Is there a workout schedule I should follow? As far as weight training on high carb days vs low carb days and cardio other days, no cardio, etc? Any help or tips are appreciated!

    1. Thank you so much that does help! I just have 1 more quick question. I know it says to eat 30 minutes within waking and I watched the video of Heidi & Chris when they talked about eating before and/or after workouts. My question is I tend to get up at 3am and get my workout done because I work early and my gym is very busy after work. Is there a link or something I can read on how to schedule my eating around early morning workouts? I just ordered the book and cannot wait to start this program!

    2. Hi Morgan: You can eat before your workout or after your workout, or you can eat 1/2 of your first meal pre-workout and 1/2 after your workout. Just do what works best for you!

  159. Hi Heidi,
    Love your book and this site. I have been researching carb cycling for about a month. Every time I try to put together a meal plan, the end # of calories are way off, since most foods contain a mixture of carb/protein and fat, eg., beans have all three components. Any suggestions on how to put together a daily meal plan for high and low carb days without spending hours on calculations for each food? Many thanks.

    1. Hi Regina: There’s an awesome graphic in this post that shows you how to put your meals together: https://heidipowell.net/4514. And when you follow these portion size guidelines, all your macros are taken care of. Chris and Heidi try to make things as simple as possible. Hope this helps!

  160. Hi Guys,

    First let me say you guys are awesome! Second, my husband and I are seriously thinking about starting carb cycling. We have been eating Whole 30 (similar to paleo) for about a year now and have had some great results however we have stalled out and have had a hard time finding a healthy way to eat for life. I have followed heidi on facebook for months and had never fully investigated into their program until recently. My questions stem from switching from paleo based to this. On occasion we eat sprouted grain bread and brown rice that we like without any issues but we have eliminated our dairy intake to pretty much none unless we splurge on pizza. Also our fats of choice have been avocado oil, avocados, homemade paleo mayo, and almond butter. Im trying to figure out a way that we can follow both as close as possible. we are not avoiding grains due to any allergies and have avoided dairy because of acid reflux and other stomach aliments for my family of 4. Are we able to use the fats we like on low carb days or should we switch completely? I have borrowed the book choose more, loose more and still reading it. Im waiting for the newest one to come in, but i’d like to start asap. I prep our food for the week every weekend and I’d like to get a head start.

    thanks so much:)

  161. I’m thinking about doing this but I was wondering if I should do the turbo cycle or the extreme cycle? I need to lose about 80 lbs.

    1. Hi Devon: Either one can work, and you can change cycles at any time. I’d start with the new Extreme Cycle, and go from there. You can do this!

  162. I’ve started the Turbo Cycle as of last week, and had some more questions so I’ve bought your book and am waiting for it to arrive. I tried doing a keto diet for 5 weeks, however my sleep suffered and I felt my stress levels were higher, even my hair seemed to start falling out more by the end of the 5 weeks, so that’s why I decided to start carb cycling instead, I think it’s more suited to my hormones. However my main question is this: if I make sure to stay at 1500 calories on higher carb days, is there still a reason why I can’t eat fats (i.e. coconut oil or olive oil) on those days? I’m finding myself getting very hungry on higher carb days, and was thinking maybe eating more fat would help with satiety. Or is there a metabolic reason for not having fat along with the carbs? Thanks for the info!

    1. Hi Tara: It’s best to not include those fats on high-carb days. Fats and carbs play slightly different roles in carb cycling, so that’s why they’re separated into different days (except for that carb portion for every breakfast). If you’re hungry, you can add in more veggies to your meals, which can help.

  163. Hi thank you for this amazing information. I will be starting the turbo cycle. I have just ordered your book I can’t wait for it to arrive. One question I have is I lift heavy three times a week ( 80 kg). i am suppose to have 140g of protein a day as it goes by 1g per lbs of body weight. What i want to ask is just having a palm size of protein per meal be enough ? as I don’t want to loose any muscle or would i need to measure it per meal ? also I normally have a casein shake with unsweetened almond milk before bed would this still be ok on my low carb days ?

    I would love to hear from you

    Thank you.

    1. Hi Natasha: Are you doing the Turbo Cycle to lose weight? If so, it’s best to follow the program as outlined. Chris and Heidi have had clients who also lift heavy and who have also lost weight on these cycles. You might also want to look into the Fit Cycle (since you do lift heavy) or the Extreme Cycle. You can find these cycles here: https://heidipowell.net/2719/carb-cycling-the-fit-cycle/ and https://heidipowell.net/10503/carb-cycling-the-extreme-cycle/. If you feel you need to tweak your chosen cycle a bit, you’re welcome to do so, and it might affect your rate of weight loss a bit, but do what you feel is best for you and your goals. We wish you the best – you can do this!

    2. Hi thank for the rapid response yes I am doing the turbo cycle to loose weight. But I am lifting weight to build my glute muscles so want to make sure that following the programme will still build my muscle mass if that makes sense. But i don’t want to consume more protein if it is not needed. also is a casein shake with unsweetened almond milk okay before bed ? or would only water be ok on low carbs days ?

      Thank you so much and my book arrived today I am absolutely loving it πŸ™‚ you guys are awesome !!!

    3. I’d give the Turbo Cycle a try as it’s outlined, and you can substitute your weight lifting program for the 9-Minute Missions in the Turbo Cycle. As for your nighttime shake, it’s best to stick to the 5 meals a day, unless this shake is your 5th meal of the day. You got this!

  164. I was thinking of doing the turbo cycle! Is there a number of carbs I should aim for on both low and high carb days?? Also, should high carb days be workout days?

    1. Hi Angela: All your macros are figured out for you in the program, you just need to follow it! We try and make it super easy. ? And what works as far as working out is different for each person. The Turbo Cycle is designed for up to 60 minutes of cardio Monday-Friday, but do what works best for you! You can do this!

  165. I have been following the turbo carb cycle for about a month now and really love it! However I have not lost as much weight after the first week or so. I am a 6 foot tall woman and wonder if those same calorie guidelines of 1200 for low carb and 1500 for high carb are an appropriate amount? Do I need more calories because of my height? Thanks!

    1. Hi Tracy: Your rate of weight loss can depend on several factors like the amount of weight you’d like to lose, your body composition (bone and muscle mass), and others. The 1200 and 1500 calorie daily consumption recommendations are general recommendations and should work for most people. You can find more information on calories in this post, and it might help you figure out what will work best for you: https://heidipowell.net/5366/all-about-calories/. And remember, you can change cycles at any time, so you might want to check out the new Extreme Cycle (https://heidipowell.net/10503/carb-cycling-the-extreme-cycle/), which has a 1500 calories/day recommendation and a few other tweaks as well. I hope this helps – you can totally do this!

  166. I love carb cycling and absolutely love love love this article, I am never able to explain to people carb cycling but this definitely helped. Im looking to change up my meals, do you have an example high and low carb days somewhere on your website

    1. Hi Colleen: We’re so excited this article was helpful! Here are some meal ideas for low- and high-carb days (all recipes are from Chris and Heidi’s books: “Choose to Lose” and “Choose More, Lose More for Life”): Low-carb day: Breakfast (within 30 minutes of waking): Basic Omelet with a corn tortilla to make it a wrap. Snack (3 hours later): A protein shake with a portion of a healthy fat, like peanut butter, mixed in. Lunch (3 hours later): Tomato Basil and Garlic Chicken with a portion of olive oil drizzled on top. Snack (3 hours later): Sonora Cottage Cheese with a portion of avocado. Dinner: (3 hours later): Lemon Chicken drizzled with salad dressing.
      High-carb day: Breakfast (within 30 minutes of waking): Denver Omelet with a portion of your favorite fruit or oatmeal on the side.
      Snack (3 hours later): Greek Yogurt Parfait with a portion of low fat granola. Lunch: (3 hours later): Caribbean Jerk Chicken with a portion of brown rice. Snack (3 hours later): Protein shake with a portion of oatmeal mixed in. Dinner (3 hours later): Apple Cider Chicken. And remember, you can have veggies (the non-root/non-starchy type) with every single meal, and you can use any of the foods on Chris and Heidi’s approved foods list – in the proper proportions – to create meals to fit your needs. I hope this helps! ?

  167. Hi, I posted this once and my question disappeared so I thought I would give it another try. Between turbo and extreme which offers faster results? Also which book is best to purchase for each? Thanks!

    1. Hi Glinda: All posts have to be approved before they post, so that’s why you’re not seeing your post. I’d purchase Chris and Heidi’s newest book, “Extreme Transformation,” as it’s their most updated program, and it contains the Extreme Cycle. http://amzn.to/1RKDIgo. Good luck – you can do this! ?

  168. Hi!

    I find that on the low-carb days, I am very weak and it is hard to exercise even moderately (I am on the turbo cycle). Should I have a pre-workout meal in addition to my normal meals (breakfast, morning snack, lunch, afternoon snack, and dinner)? If so, should it be carb based or protein based? Thanks!

    1. Hi Nadia: This can happen for some people. One thing is to make sure you’re eating those two fist fulls of veggies with every meal, and that can help since veggies are technically carbs. Here’s another post that might help too: https://heidipowell.net/9194/qa-with-the-powells-to-eat-or-not-to-eat/. And if you’ve only been carb cycling for a short time, your body should get used to this new way of doing things. And make sure you’re drinking all your water (1/2 your body weight in ounces every day) too, which can also help. I hope this helps!

  169. Hello! A couple questions. First, if I’m on a low carb day and do an intense workout, how do I refuel? Normally it’s taught that you eat something like fruit to replenish, but since that is out of the picture, would you recommend a fat? And also- I left a similar question on your Instagram, Heidi- If I am turbo cycling, do I add in the new Extreme Transformation rules (fat during breakfast on high carb and replace carb with fat for last meal of high carb days)? Thank you!!

  170. Hi Heidi, I just got done with Chris’ Choose More, Lose More book. Both of you are great inspirations – first for showing us true love and what good honest people look like when they truly have their best friend as their spouse, and second for the amazing inspiration of health.

    I am starting on the Turbo Cycle today. I am finding it very difficult to find good resources through the book, or even the Vemma site. It looks like the app has been removed from the US iTunes store and finding examples for the meals and the workouts is not easy to find. I don’t understand why it is so difficult to find the step-by-step examples.

    Do you have any suggestions on where to go and get started? Mainly looking for the workouts you want me to do and some example meals by the week so we can get them prepared ahead of time.

    1. Hi Dave: All the workouts are outlined in the book, and you can use the recipes and food list at the back of the book to plan and put your meals together. We don’t have a day-by-day meal outline for the cycles in “Choose More, Lose More for Life.” There’s an awesome graphic in this blog post you can use as a quick reference for putting your meals together: https://heidipowell.net/4514. I hope this helps – you can do this!

  171. Hi, I read your book extreme transformation but I’m not sure that cycle is for me and just wanted some advice. I am a crossfit trainer and I’m in pretty good shape. I would just like to shed a little excess fat and tone up. I know you have other cycles mentioned in your previous books. Would the fit cycle be better or even the turbo?

    1. Hi Jennifer: Since you are so active, you might begin with the Extreme Cycle as outlined in “Extreme Transformation.” And you can change cycles at any time too. You can do this!

  172. Hey guys,
    i have another question for you. I was unfortunate to get really sick this week which is also my second week of turbo cycle. I had to break my diet just for the sake of eating something that would stay in my stomach. My question is do i start again on monday with first week or do i make some other arrangements ?

    1. Hi Stella: I hope you’re feeling better! Just begin Monday with week two, and you should be good to go!

  173. Hi Heidi!! I just ordered your new book from Amazon! I’m very excited to start. I’ve been eating clean for almost 2 years now after having my second baby, and unfortunately I’ve been plateaued for a while….like a year;( Still want to lose around 5 or so pounds, but wanting to add some muscle too. I’m 5’3 and 133, size 2. I really want my belly to shred some more because I am still clinging to the “mommy pooch” (lower abs). I’ve been staying around 1300 calories and am just stuck! I do HIIT training around 2-3 times a week and run 2-3 times a week. I am about to run my second half marathon. I’m wondering if I’m not eating enough calories? or if it’s because I’m trying to stay low carb for too long? I’m hoping this plan helps!!

  174. Hi! I’m on the turbo carb cycle and I must say I’m really enjoying it. On low carb days I eat about 1200 calories and on high carb day 1500. I’m wondering about my workouts…. if I work out about 2 hours and I burn like 800 calories…. do I need to eat more? So do I need to up my calories to 2000? Thanks for answering!

    1. Hi Stephanie: No, you don’t want to eat back any calories you burn. Those calories burned go towards your calorie deficit, which leads to lost pounds. It goes like this: Calories consumed – calories burned = calorie deficit (lost pounds) -or- calorie surplus (gained pounds). Hope that helps! You can do this! ?

  175. We just bought your book we have been paleo for 3 yrs has anyone had results with this but also staying paleo ?

    1. Hi Steve: You’ll have to make a few substitutions, but it can be done. And you can substitute any high-carb meal for a high-carb meal (the same with low-carb and clean cheat meals), and you can also put your own meals together. Whatever works best for you!

  176. Hey Heidi and team,
    I have to ask for advice cause my working hours are pretty specific. I work 12h day shift (08-20) next day 12 night shift (20-08). Im off the day i get off night shift and the next day. For most part anyway sometimes it shifts in a way that im only off the day i get off night shift. My question is how to fit my meals around night shift. I usually wake up around 9 and then have a nap at 16-18.30 or so. if i eat my last meal at 9 pm id prolly be kinda hungry at night. Is there a way to modify this to suit me in some way. Thank you in advance πŸ™‚

  177. Hi!
    So i want to switch from the Extreme Cycle to the Turbo Cycle. Can I still use the menus in the Extreme Transformation book. For example…do the low carb days in the book correlate to the correct meals needed for the low carb days in the Turbo Cycle? Just wanted to check before I make the switch!
    Thanks.

  178. I’ve been reading through all your responses and they’ve been very helpful! One question I haven’t seen asked… is it okay to skip the reward day or is that necessary on the plan? I was looking into starting the turbo cycle, but I’m currently doing a whole30 (strict paleo for 30 days) and a reward doesn’t really fit with that. Of course I could probably come up with something if I needed to. I think I saw mentioned above to take in an extra 1000 calories on the reward day. Any info would be helpful, thank you!

    1. Hi Sam: Yes, the reward day is a big part of carb cycling success, but you don’t have to eat “reward”-type foods on this day. You can eat anything you want, including healthy foods, up to 1,000 extra calories. Hope that helps!

    2. Thanks so much for your speedy response! I should’ve also asked, is that 1000 calories over the 1200 low carb day or 1500 high carb day?

  179. Hi Powell Team,

    I generally work out in the late afternoons with meal 5 falling as my post workout meal. I read that I shouldn’t include carbs in meal 5 to burn more fat during the night but should I be adding carbs to this meal since it’s post workout?

    Thank you!

    1. Hi Tish: Great question! Since you’ll have veggies with this meal, and they are carbs, you should be good to go!

    2. Sounds good, thank you! What are the recommended calories for women on high carb and low carb days? Also are there macros we should be trying to hit on each?

    3. It’s recommended that women eat 1200 calories on low-carb days and 1500 calories on high-carb days. And we don’t have macro counts – if you follow the portion size guides you’ll get all the macros you need. Hope that helps!

  180. Hi! I’m reading extreme transformation right now and of course I’m loving the book! I’m also doing the diet bet this month and using your turbo carb cycle to help me meet my goals. I’m wondering if the extreme carb cycle will work better than the turbo carb cycle? And I’m also wondering if it’s okay to use a little bit of gat on high carb day ( to bake some chicken in)

    Thanks!

    1. Hi Stephanie: It’s best to not eat fats on high-carb days. You can use cooking spray for cooking. The Extreme Cycle is the newest cycle and includes all the things Chris and Heidi have learned through working with their contestants on the show over the past few years. Any of the cycles can work, and you can change cycles at any time. You can do this! πŸ™‚

  181. Hello,
    Happy New Year!! My husband and I are going to begin the turbo cycle tomorrow. I am a little confused on what we eat for breakfast. I know we do a carb every morning. Do I include the leafy green and a fat? What I had in mind was…egg whites protein, bell pepper carb or oatmeal carb, a leafy green, and cheese for fat?
    Also on high carb days do I include a fat?
    Does every meal include leafy greens?
    Thank you!!

    1. Hi Leslie: On the Turbo Cycle, every breakfast contains a portion each of protein, carb, and veggies (the non-root/non-starchy type). So for your suggested breakfast, you can eat the egg whites (protein), a carb, and up to two fist fulls of veggies, which could include the pepper and leafy greens. And you can have two fist fulls of veggie with any meal on any day. Hope that helps – you got this!

    2. Thank you for the quick response. Do we include a fat at breakfast everyday?
      Also, do I work out before I eat breakfast or after.
      Thanks again.

    3. If you’re following the Turbo Cycle, then you do not include a fat with breakfast. If you’re following the new Extreme Cycle, then you do. Hope that helps!

  182. Hi Heidi and Chris!

    Just bought extreme transformation!
    One question, I will be following the 1500 calories a day plan. How many calories am I allowed on the rest day?

    1. Hi Stephanie: With the Extreme Cycle, on your Reset Day, shoot for up to an extra 1,000 calories.

  183. Hey Heidi,

    I am in the middle of reading your new book and love it! Can’t wait to start carb cycling. I am wondering if the turbo cycle will help me lose weight faster than the extreme cycle?

    1. Hi Tara: The Turbo Cycle is the most updated cycle, and it can help you lose weight the fastest. As with any of the cycles, you can change cycles at any time. Good luck! ?

  184. Hello Heidi!!!
    I am 50 years old and I am a Fitness Instructor– so I workout all the time. I just got the book and am planning on starting out with the Turbo Cycle. Here is my question– I don’t eat within 30 mins of waking up. I teach morning classes and my body can’t handle the food before my workouts. My goal is to just get rid of that stubborn 5 lbs of fat that is in my mid section. I am only 4’9 tall and I had a hysterectomy when I was 40. I am not a big eater — so this eating 5 times a day is going to be rough . So can the every 3 hours start after I have my first meal?? Thank you for your help and all that You and Chris do to help everyone to get healthier!!! Happy New Year!!

  185. Hi Heidi,

    I am following the turbo cycle. I like to eat veggie burgers for a meal, however when I look at the nutrition facts most of them are high in carbs. Can I eat them on a low carb day? Is there a certain typo of veggie burgers that are better than others?

    1. Great question! Would you please tell me how many grams of protein and carbs are in your veggie burgers so I can help you figure this out? Each one can be very different.

  186. Heidi,
    I recently finished reading Chris’s book, Choose to Lose. I have decided to start off with the Classic Cycling and may eventually be brave and move into the Turbo cycling ? My hubby bought me a juicer for Christmas and was wondering if there is a way for me to incorporate that into carb cycling or should I save it for my free day?

    Thank you!

    1. Hi Randall: You’ll want to discuss carb cycling with your healthcare team just in case they recommend any modifications due to your weight loss surgery.

  187. If I’m following the turbo fire how many calories should I aim for on Reward day? Also, does it make a difference if I make Saturday Reward day instead of Sunday?

    1. Hi Shandi: On your reward day, you’ll eat 2500 calories (1000 extra calories). You can make it Saturday instead of Sunday, then your week will begin on Sunday (day 1). You can do this! πŸ™‚

  188. Hey guys! Thank you again for all that you do here to help us. I have a question, I have been following the Turbo cycle very strictly for 8 weeks now but have not lost any weight. To sum it up, I’m 23 weighing 125 and just looking to “cut” 5 pounds or so. I do a combination of weight training and cardio for an hour 6 days per week. Since I’m active and following the Turbo cycle is there any way to get off this plateau? Thank you in advance!

    1. Hi Sarah: You might want to try the Fit Cycle (https://heidipowell.net/2719/carb-cycling-the-fit-cycle/) since you are so active and have a few pounds you want to lose. Give it a try – keep doing the reward days, daily calorie recommendations, and slingshot week every 4th week, and you should be good to go! And you can change cycles at any time too, so please keep that in mind. You can do this! πŸ™‚

  189. Hi Heidi, I started turbo carb cycling last week. Weigh in was Saturday and I was down 6.4 lbs. I almost fell off the scale! Thank you to both you and Chris! I did strict low carb on and off for years but my body didn’t seem to react to it anymore and I was so convinced my body couldn’t stand carbs that it took a lot to start the carb cycling way of life! Having the sprouted grains in my daily allowance makes me very happy….even more so when I see the number on the scales ? Thank you to both you and Chris for caring! Xox

  190. Hey Guys, I have a question. I used this carb cycling method a few years ago and got amazing results. Carb cycling is absolutely right for my body type. However with it being a few years ago I have forgotten my ratios on the days as compared with my training schedule. So I was wondering if you could give me a quick guide to follow. I am probably at 30%-34% body fat right now. I weigh about 175 and I am 34. I do fasting light intensity cardio for 30 minutes 7 days a week keeping hr at 120-125. Two days a week I do MMA, Muay Thai style training, and 2-3 days a week is Tabata or HIIT. I have been taking in 1400 cal a day, but I am starting Turbo carb cycle again. Should I increase my calorie intake, keep it the same, or decrease? And what macro breakdown do I use on the high and low carb days? Thanks for the help, it is greatly appreciated!!

    1. Hi Kaci: In carb cycling, we really don’t count macros, just portion sizes (and calories if you’d like). You’ll eat 1200 calories on low-carb days and 1500 calories on high-carb days. 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. Good luck – you can do this! πŸ™‚

  191. I think this is a silly question… but I will ask anyway! πŸ™‚ I kind of made my own carb cycling up (it fits in my schedule well) and I’m wondering if you think I’ll still get the same results. Will this work?

    Monday- low
    Tuesday- high
    Wednesday- low
    Thursday-low
    Friday- high (reward meal)
    Saturday- low
    Sunday- high (reward meal)

    1. Hi Shandi: If you’re comparing your cycle to the Turbo Cycle, it’s hard to tell what results you’ll get since you don’t have the reward day included in your cycle and you have two reward meals throughout your week. Your cycle is kind of a twist on the Easy Cycle (which has reward meals on high carb days). But if this will work well for you, then go for it! And you can change cycles at any time too. πŸ™‚

  192. This is a great resource! Thank you.

    I am an avid runner, recently completed a marathon, but I want a new challenge. Although running has made me physically fit, cardio wise, it has not given me the physique I would like.

    My plan is to start doing strength circuits three times a week and to scale back on my running, but to still have long runs on the weekends. If I carb cycle, do strength circuit training, and still run 4-5 times a week, will it be possible for me to get lean?

    Thanks!

    Tara

  193. I started working out with a personal trainer in February. I am about 5’2″ and 250 pounds. I started out three times a week and have since added in two boot camp/cross training classes with the same guy. So, monday-friday I work hard for one hour at the gym. My diet is not working. I have lost little to know weight. I work in a very sedentary type of job (hospice nurse practitioner driving around all day). I am looking at carb cycling but how do you work that when you are working out monday-friday? I have a couple reasons for gettin g healthy.. Not just for me but also to hopefully encourage my brother that is obese to the point he doesn’t want to leave his house. I love the gym and feel like I am doing good in that area and I love love love weight lifting and would love to reincorporate some gymnastics in to my life but I need the weight to come down. I would love any help or advice I can get. Thank you πŸ™‚

    1. Hi Jennifer: Carb cycling could work very well for you! The plan has you doing cardio (we call it Shredders) for up to an hour (or longer, if you’d like) Monday-Friday, so this fits into what you’re already doing! And you can change cycles at any time – it’s totally up to you. You can do this!

  194. I started carb cycling today, as I’ve always loved the show and respect what you and Chris do for others. Your own journeys are very inspiring as well. For Turbo Carb Cycling, is there a set number of carbs for low carb days? Or an overall macro guide for this style of cycling?

    1. Hi Will: In carb cycling we don’t count grams of anything, that makes it easier. 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. If you follow the portion size guidelines (like in the graphic), you’ll get the correct amount of macros you need. Hope that helps!

  195. hi, just wondering if those dried bagged veggies, the dried snappeas etc, with sea salt, what category do the fall in,it’s processed and baked, but still a veggie, it’s a great crunchy snack

    1. Hi Tina: They would be veggies, just watch the sodium content and the calories. Dried foods usually have a smaller portion size. πŸ™‚

  196. Hi Heidi,
    Just another question, please. I have been using My Fitness Pal to keep an eye on my calorie count. In the book, If i read it correctly, it says you can have as much approved veggies as you want.. do you count all the veggies in the intial calorie count as well? Just want to make sure I am doing this right… Thank you!!

  197. Hello Heidi, I’ve just ordered Chris’s ‘Choose to Lose, 7 Day Carb Cycling Plan’ book and while a part of me is excited at the prospect of its arrival, another part of me is rather scared, as I’ve tried to lose weight so many times before I’ll feel awful if I fail again!
    I’m 58 and have around 28lbs to lose. I’m limited on the exercise I can do at the moment, as an accident knocked my pelvis out of alignment and it’s painful much of the time. However, the good news is that my osteopath says this is ‘fixable’ and I should be more mobile in a couple of months. But I don’t want to wait that long to start my carb cycling. Can I still lose weight on if I can only walk 15 to 20 minutes twice a day?
    And, to add insult to injury (no pun intended!) years of low carb eating (unsuccessful because I was too hard on myself so it wasn’t sustainable) has knocked my faith that I can eat carbs and still lose weight. Please help. Debs.

    1. Hi Deb: Yes, you can still lose weight even though your activity might be a bit limited. A huge part of losing weight is good nutrition, so you should be good to go there with the nutrition part of carb cycling. Move as you can as directed by your healthcare team, make sure your nutrition is spot on, and you can reach your goals!

  198. I started the Turbo Cycle yesterday and I just want to thank you for being active on these posts. I just have a question. Is it possible to feel like your eating to much at first? I feel like I am eating to much and from past dieting history I am actually feeling a little guilty about it.

    1. Hi Linda: Yes, it can seem like a lot of food compared to other eating plans, but it’s all healthy foods, in the right portions, so you’re good to go!

  199. I’m thinking about going on the turbo cycle. I need to lose around 10lbs. I work out 5 days a week mostly weights and some indoor cycling classes. The trainers at my gym recommend me eating 1,600-1,800 calories. But in the turbo cycle is says 1,200 calories. Can I still lose weight eating 1,600-1,800 ? I’m wanting to lose 10lbs of fat and add muscle. Thank you!!

  200. Hi, Heidi! I know this post is old, but I’m gettin’ on the Turbo bandwagon again! I have Chris’ book, but I’m still a wee bit confused/conflicted. One of my favorite “everday” foods is a nonfat latte at my mid-afternoon snack (combats my afternoon slump!) I was mistakenly thinking my nonfat milk was a protein. But I see it listed as a carb. Does that mean that on my LC days, I can only have it at breakfast (as part of my HC breakfast) and then I need to skip it for the rest of the day (or use a milk alternative?) I just want to make sure. I’ve tried to “sub” in unsweetened almond milk, but I struggle to choke it down! Thank you!

    1. Welcome back to carb cycling! πŸ˜‰ Milk isn’t really on the plan since it does have carbs (but not enough for a complete carb serving) but not enough protein to count as a protein. However, you could count any non fat milk as part of a carb portion if you want to. Hope that helps!

    2. No wonder I couldn’t “find” it on the plan! I do love me some nonfat milk. So thanks for letting me know how I can judiciously include it in moderation. Today is a HC day, so I’m off to make a latte!

    3. One other thing I can’t find on the plan, yet I have a LOT of access to at this time of the year: winter squashes. In particular: Spaghetti squash, Acorn, Butternut and Pumpkin. Help: are they “starchy” veggies (treated like a healthy carb) or “non-starchy” veggies (treated like a green?) I don’t know which they are. Thank you!

  201. Something Nice, I had no idea that something so amazing like this even existed. I am trying to lose weight, and I think these carbon cycling techniques are going to help me significantly. I wanted to go on the Chris Powell show and I told him I wanted to change my life on his show; he told me I can do it without the show and he sent me a link (cool) and recommended me to to try carb cycling. How Awesome!!! I think I am going to try this carb cycling regime.

  202. Hi Heidi!

    Im super intrested in carb cycling and cant wait to start. Are there any meal plans I can follow to make things easier ?

    1. Hi Ashley: We don’t have any meals plans available, but 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: https://heidipowell.net/4514. And here are some meal ideas for low and high-carb days (all recipes are from Chris and Heidi’s books: “Choose to Lose” and “Choose More, Lose More for Life”):

      Low-carb day:
      Breakfast (within 30 minutes of waking): Basic Omelet with a corn tortilla to make it a wrap.
      Snack (3 hours later): A protein shake with a portion of a healthy fat, like peanut butter, mixed in.
      Lunch (3 hours later): Tomato Basil and Garlic Chicken with a portion of olive oil drizzled on top.
      Snack (3 hours later): Sonora Cottage Cheese with a portion of avocado.
      Dinner: (3 hours later): Lemon Chicken drizzled with salad dressing.

      High-carb day:
      Breakfast (within 30 minutes of waking): Denver Omelet with a portion of your favorite fruit or oatmeal on the side.
      Snack (3 hours later): Greek Yogurt Parfait with a portion of low fat granola.
      Lunch: (3 hours later): Caribbean Jerk Chicken with a portion of brown rice.
      Snack (3 hours later): Protein shake with a portion of oatmeal mixed in.
      Dinner (3 hours later): Apple Cider Chicken.

      And remember, you can have veggies (the non-root/non-starchy type) with every single meal, and you can use any of the foods on Chris and Heidi’s approved foods list – in the proper proportions – to create meals to fit your needs.

  203. Powell Pack! You are so inspirational! I’m super interested in carb cycling, however, I’m curious how this works with body building (I’m just starting my muscle building journey after a 6 month weight loss journey). I’m 5’8″, and weigh 148lbs, I would still like to lose belly fat, but start defining and building muscle. I’m hoping my caloric intake to roughly 2500 calories with 1-2 hours in the gym daily. Powell Pack input? Also, thank you Heidi for giving me the goal of competing in a fitness competition!

    1. Hi Katie: Carb cycling, as it’s designed here, is more for weight loss. If your main goal is to build muscle, you can follow the carb cycling principles, you’ll just need to adjust the serving sizes for your necessary calorie intake. And make sure you’re getting extra lean protein too. Good luck!

  204. What cycle should I do if I want to lose 15-25 lbs? I have your book. I feel good about the rest of my body except my stomach. I’ve had five children and want to start exercising. Sticking with it is the problem. I am 5’4, 145 lbs. I’m also a full time student. I’ve finally finished breastfeeding my 20 month old! Yay! Lol. So I don’t want to be constantly dieting. I want to get it done and then maintain.

    1. Hi Paula: Any of the cycles will work for you, and you can change cycles at any time. πŸ™‚

    1. Hi Nicole: Aim for a fist-sized portion of oatmeal. Learn more about how to put your meals together here: heidipowell.net/4514.

  205. Hi Heidi!

    I picked up your book hoping it will help me bust through my longggg plateau..I’ve been low-carb for the last couple months and have lost fat but have gained muscle due to intense weight training so actually weigh more but look smaller. I’ve decided to commit to the turbo cycle and my question is, when we are doing our high carb meal in the morning, is it ok to have a smalllll amount of fat? my go-to breakfast is normally egg whites cooked in a non-stick pan (no oil) with a piece of toast that has a dollop of natural peanut butter. do i have to sacrifice this? will this small serving of fat interfere with the cycling process?

    Warmly, Laura

    1. Hi Laura: It’s best not to have fat with your breakfast. Have you tried PB2 (powdered peanut butter)? That might work for you and would fit into your high carb breakfast. πŸ™‚

  206. Hello,
    I really am happy with this eating plan, my moods are more even and feel great!

    I was interested in some feedback and/or advice. I have been classic cycling for a bout 6 weeks. I lost 8 lbs initially. I have not got down since the first two weeks. I weigh 187, am 5’2 and hypothyroid. I exercise 6-7 days a week. Four days include running one hour consisting of 5 miles plus, power yoga and booty barre on the other three days. I am a very active mother of 4 as well. I noticed that my total calorie intake on high carb and low carb days are around 1400-1600 calories total when using myfitness pal without adding in exercise calories. I do not feel too hungry and feel my energy is good. All in all am I getting enough calories for all the exercise I do? Is that why I am not losing anymore weight.? I should share that I have had a very hard time losing weight with any plan. Thanks
    Thanks!

    1. Hi Katie: It sounds like you’re on the right track! Here’s another post that might help you figure out what’s going on: https://heidipowell.net/5366/all-about-calories/. And in carb cycling, it’s recommended that women eat 1200 calories on low-carb days and 1500 calories on high-carb days, so with the calories you’re consuming, you should be good to go. If you’d like to, you can change cycles at any time, and with your activity level, you might want to try the Fit Cycle: https://heidipowell.net/2719/carb-cycling-the-fit-cycle/. Be sure your portion sizes are right on, make sure you’re drinking your water every day, and that you’re also doing your reward days and monthly slingshot week. You got this!

  207. What about winter squash ie, acorn, butternut, pumpkin and spaghetti. Are these all for HC days…
    The food list squash anytime and the book reads, squash – 3 med..so I assume this is for summer squash, ie, yellow and coyote…which are all LC.