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 breakfast—on both low and high carb days—will consist of a portion each of protein, carb, and fat. For the next three meals of the day, 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.
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
Hi Team Powell –
I am ready to start carb cycling (since I have so much to loose I am going to follow the Turbo cycle.) My question is should I just pop in on the day of the week that I am starting and go from there (ie today is Wed so start with a high carb day or should I treat today as my Monday and start as a low carb day?
TIA!
Have a great day!
Cheers,
Heidi
Just begin on the day of the week in the schedule, and you’ll be good to go! (Do not treat today as a Monday). Happy carb cycling!
Hi Heidi,
I first heard about carb cycling on your IG account…I’m VERY interested in this. But my question is how to pick the right plan. I run 3x a week 5-7 miles each run. I do a full body circuit 2x a week lifting weights. I just finished running my 2nd half marathon and plan to do another in few months. My weight hasn’t budged with all the training I have been doing. I am currently breastfeeding and am 14 mos PP. I am 15 lbs away from pre baby weight. Would like to see if carb cycling will do the trick! Help! Thank you!!!!
Hi Sarah: It sounds like you’ve got an awesome workout program. Since you’re breastfeeding, here’s another post from Heidi’s blog that outlines her breastfeeding nutrition program: https://heidipowell.net/2275/q-a-carb-cycling-while-prego/. Once you’re finished breastfeeding, or with your doctor’s okay, you might want to start with the Fit Cycle since you are so active, and you can change cycles at any time!
Hello, Is there a link to a food list of recommended foods while carb cycling? Thanks!
I’m so sorry, there is not. You can find the complete list of approved foods in “Choose More, Lose More for Life.” For the basics, proteins are lean meats and dairy (egg whites, cottage cheese, nonfat/low fat Greek yogurts). Carbs are fruits, whole grains and pastas, legumes, and starchy/root veggies. Veggies are all of the other veggies. Fats are nuts, nut butters, low fat/reduced fat cheeses, egg yolks, low fat dressings, avocados, olives, and oils. Hope that helps!
Hello,
I have a question regarding eating non fat greek yogurt, can I have the type with fruit in it as one of my carb’s in the morning? Or do I have to use fresh fruit ?
Thanks
Yes, you can eat nonfat Greek yogurt with added fruit. 🙂
Hello,
Sorry I just want to be clear aboiut the fruit and the low fat greek yogurt. Please clarify if I can eat the low fat greek yogurt with the sugary fruit already mixed in. Or…do I have to add fresh fruit to plain fat free greek yogurt. If I can eat the pre-made small container with the fruit in the bottom can I count that as a protin and a carb?
Hi Shelly: You can do either. If you buy the fruit-in-the-bottom yogurts, just watch the carb content (if you want it to count only as a protein portion), and depending on which type you buy, it could either be a full carb portion or part of a carb portion based on the carb content. There are so many different flavors and varieties, that there’s not one answer to this question.
On high carb days can I eat fruits at every meal or just my first meal of the day? Thx!
Hi Abby: You can have a portion of fruit as the carb part of any high carb meal.
Hi!
I am excited to start carb cycling but always struggle with protein choices. I am a long-time vegetarian and I prefer not to eat eggs. Do you have any suggestions? Thank you!
Hi Lindsay: You can try tofu, tempeh, and TVP. Welcome to carb cycling!
Hi Team Powell, I have been using myfitnesspal and have lost 35 pounds in 90 days, I am curious to try Carb Cycling, but should i strive to stay on my calorie goal with myfitnesspal? I tend to lose better when i eat more, for example, when my goal is set at 1400 a day, i lose nothing, when i up it to 1650, i lose weight. Thanks for your input. See you in DietBet in a few days 🙂
Chris and Heidi’s carb cycling program is formulated with the recommended daily calorie counts in mind. However, you can do what works best for you!
Help please!
I have read the book (choose more) and am gearing up to do the turbo cycle. It says on high carb days you have a cup of carbs (fist) with each meal but in the foods list it’s broken down into 100 calorie portions. Do I go buy the cup or the 100 cal serving? Is there a way to make a gram goal for carbs? I do better with measurement and being able to reach numbers so I would like to make a carb goal for each day low and high.
Thanks!!!
Hi Holly: In carb cycling, we don’t count grams of anything, we count portions sizes, so I don’t have any gram info to share with you. As for your first question, you’ll want to follow the portion size recommendations. The calorie counts are for references purposes, and because some people do like to also count calories. And it’s easier to list foods within those parameters (70-100 calories, etc.) instead of having to list each food’s calorie count separately. Hope that answers your questions – good luck!
I am about 75 pounds over weight and I do not exercise. I have zero motivation unless I have someone working out with me to help encourage me…..what are some tips to help motivate me. Also I struggle to eat healthy unless I have food choices/recipes to try. Can you give me any help with this?
I want to try to turbo cycle but unsure of where to begin. High / low….means nothing to me. I do better with a list of foods to eat/ not to eat.
Hi Sarah: You can get Chris and Heidi’s complete approved foods list in their book, “Choose More, Lose More for Life,” and there’s an awesome graphic in this post (as well as some other useful info) that outlines how to put together every meal in carb cycling: https://heidipowell.net/4514/carb-confusion/. Welcome to carb cycling – you can do this!
Hi Sarah (again): 😉 Check out this post to learn about Chris and Heidi’s #1 motivational tool: https://heidipowell.net/8679. Make and keep that first promise to yourself today, and you’re on your way!
I am starting the Turbo cycle. Just completed your book…. Choose more, lose more and was wondering what snacks do I use? can you give me some examples?
Thanks!!!
You can choose any foods from the list beginning on page 192 in the book. There’s an awesome graphic (as well as some other helpful info) in this post that outlines how to put together every meal in carb cycling: https://heidipowell.net/4514/carb-confusion/. Good luck!
If overweight, should you figure your numbers based off of your current weight, or lean body mass?
Hi Tim: As far as calories are concerned, men eat 1500 calories on low carb days and 2000 calories on high carb days in carb cycling. And there?s an awesome graphic in this post (as well as some other helpful info) that outlines how to put together every meal in carb cycling ? both low and high carb, so follow the portion size guides for each meal, and you’re good to go!
Hi, I have a question. Currently I take a shake that has 20g of protien and 5g of carbs. Can I drink this as a snack on my low carb days? Thx!
Hi Abby: This shake could actually be the protein portion of any meal – both low and high carb.