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!
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Thank you so much for your quick response!
So sorry 2 more questions:
1. what makes a protein shake count as JUST a protein vs. a shake that is counted as a protein + carb (like shakeology). Currently I use Orgain vegan powder mixed with 1 cup almond milk and at least 2 handfuls of spinach… and I am not sure if it would be considered a protein or a protein and a carb. Can you recommend a powder that would just be counted as a protein…. with my schedule a shake would be my easiest meal #2 but I don’t want to do it if it counts as a protein + carb obviously.
2. Are there any meal replacement bars that can work as low carb meal? I love the Perfect bars (which don’t have any added sugar or anything artificial) They are made from nut butter so I would assume that 3/4 of a 310 cal bar would count as a protein + fat. Are there any other bars recommended as a low carb meal? I have the book but didn’t see any listed…..(which probably means they are off limits :))
Thank you again!
Hi Julie: 1. For a powder/shake that would count only as a protein, look for those with between 15-20 grams of protein and less than 5 grams of carbs per serving. 2. Protein bars: For low carb meals, Chris and Heidi prefer Quest and Kind + Protein bars. They have some carbs on the label, but since most of these carbs are dietary fiber, they are actually what we call “non-impact carbs,” and these carbs don’t count. They also have a good amount of protein and fat?perfect for low carb meals! For high carb meals, they recommend Think Thin and Cliff Builder, even though they do have some fat content. The key to knowing which bar is best for which type of meal is to look at both the carb and fat content. If more calories come from fat than carbs, then that bar is a good option for a low carb meal. If the reverse is true, then that bar is a good option for a high carb meal. They do recommend consuming only one protein bar a day, since it is best to eat whole foods whenever possible. Hope that helps!
Hi there, I teach (4-6 x per week) and take (5-6 times per week) barre workouts, are they ok for the “shredding” portion of the workout requirement? We get a ton of strengthening, stretching and in my class lots of 7-10 minute cardio bursts.
Also, I am a little but confused about calories. on LC days it looks like the required food would add up to 1000 calories, if I add two fists of veg per meal that is another 200 calories and if I add flavoring to a few of the meals it would add at least another 100-200. Are we counting the calories from (non starchy veggies?). I add spinach to almost everything I make so I wasn’t sure if those calories “count” or if we are just counting the required foods plus any extra flavoring. I want to stay at the 1200 calorie range and just want to be sure I am not going overboard with anything 🙂
Also, can we swap a carb for wine on 1 of the high carb days or only on reward day?
Thank you so much. Cannot wait to get started!
Hi Julie: Yes, your barre workouts definitely count as shredders. If you already have a strength training and cardio program in place you can definitely do that instead of the 9-Minute Missions and Shredders. Yes you’ll add the calories of everything you eat. If you have “Choose More, Lose More for Life,” there is a foods list that begins on page 192 that has calories included, and that might help as you plan your meals. And it’s best to keep wine for reward days. Welcome to carb cycling!
I just started carb cycling in attempt to break through a plateau and lose the last ten pounds. Most of my life I weighed 116 pounds at 5’5 and then last year I gained 34 pounds during a stressful few months of my life. I’ve lost 24 of those pounds, but have been stuck for the last two months trying to lose the last ten. I was doing strictly low carb and working out four days a week and haven’t lost anything in quite a while.
I recently read Chris’ latest book, and I’m really hoping the turbo cycle will work for me. I just have one question that I can’t find anywhere – is it important that I workout days 1-5 of the turbo cycle, or can I workout any of the days as long as it’s five total? I’m doing Orangetheory Fitness classes five days a week, and usually end up taking a day or two off during the week and working out on the weekend. Is that okay? For example, this week I’m working out days 1-4 and 7.
Thanks so much for your help!
Hi Mackenzie: Yes, that’s totally okay! As long as you’re getting in some rest days and working out the recommended 5 days/week, you should be good to go. Welcome to carb cycling!
Hello,
I am on day two of the program and have two questions:
1. If I want to have a morning latte for breakfast, would the milk in the latte count as a carb? Also do you recommend Fat Free milk or is 2% Milk OK to drink?
2. I am assuming since on Reward day you can eat just about anything, you can have wine on that day. Is having wine on any other day allowed?
Thanks for your help!
Julia
Hi Julia: Let’s get you some answers! 1. Cow’s milk is not actually on the approved foods list, but if you do choose to use milk in your lattes, it counts as more of a flavoring and doesn’t really count as a portion of anything (protein, carb, or fat), and go with fat-free. 2. You can have wine on your reward day, but it’s not recommended on any of the other days. Welcome to carb cycling!
Thank you for your response.
Sorry, I am confused… more questions:
1. If cow’s milk is not on the allowed food list, do I used almond or coconut Milk? and how much of it is allowed?
2. I may have missed it in the book, but is flavoring allowed with every meal? and is flavoring different than a fat?
Hi Julia: Yes, you can use unsweetened almond milk (coconut milk is pretty fatty, so it’s not recommended), and use as much as you need to (and remember to count those calories too). A cup of unsweetened almond milk has between 30-40 calories, depending on the manufacturer. And flavorings (a separate category from fats) are allowed at every meal if you’d like to include them, just keep track of those calories, as they can add up quickly.
Confused about calories…. I’ve recently started carb cycling after reading Choose More, Lose More and see there are calorie differences between the low carb and high carb days. I have the low carb days under control, being that the calories consumed matches the portion sizes i should be eating. However, on high carb days the books says I should be consuming closer to 1500 calories. The question is… how am I supposed to eat 1500 calories if I shouldn’t exceed the serving sizes of palm, fist, thumb, etc….Is it OK to double my protein and carb serving size for 2 meals in order to achieve the recommended caloric intake?
Hi Meredith: The portion sizes can be a bit tricky since everyone’s hand, fist, thumb sizes aren’t necessarily the same size. I’d try and stick to the combinations in each meal (protein, carbs, fats, veggies), but go by calorie counts instead to make sure you’re getting in all of your calories, and use the portion sizes as a general proportion/ratio reference. I hope that makes sense!
Hi! A couple of years ago I did the turbo cycle and loved it! Since then I’ve had my 3rd baby boy and need to start this again. Is this safe for breastfeeding? I wouldn’t imagine that any adjustments need made but thought I’d better ask. Thanks!
Hi Ashley: Congratulations on your new baby boy – that’s so exciting! Here’s a post that outlines Heidi’s breastfeeding nutrition program: https://heidipowell.net/2275/q-a-carb-cycling-while-prego/. 🙂
Hello Powells!
My wife and I are fans of the show. I have a little bit of a personal training background and am serving in the Marines. I have two quick questions: 1. Given the extreme physical activity level in the military, would you recommend a little higher of a daily caloric intake to account for the higher basal metabolic rate? 2. I know you and your hubbs are busy training clients regularly for your show, but have you considered a tour around the country to gather people and have a group exercise session to raise awareness and otherwise? I think there would be plenty of interest in the Southern California area!
Hi Jay: Yes, if you have an extreme and intense workout schedule, then you would want to adjust your calorie intake accordingly. Good luck!
I’ve been carb cycling for just over a week now and loving it (lost 6 lb in the first week!). Do you have a standard ratio for high carb days and low carb days? I use myfitnesspal and it’s great for tracking but i want to make sure I’m getting as low or high as I need to be. MFP is automatically set up for 50% carb, 30% fat and 20% protein. Any help as to percentages or even grams would be helpful 🙂 I’ve been trying to stay at 1200-1400 cal on LC and 1500-1700 on HC since I’m around 300lb. Thanks for your help!
Hi Brooke: Congratulations on those 6 pounds gone – that’s awesome! In carb cycling, we really don’t count percentages or grams, just portion sizes and calories (if you’d like to). It sounds like you’re definitely on the right tracK – you got this!
Hi Heidi! I just started the Turbo Cycle about 2.5 days ago(Monday August 17th, 2015) and I have done two low carb days and today is my high carb day. I do not feel like I am losing weight is this normal?? Also, I am planning on only doing this program for 2 weeks would that be enough time to lose 10 pounds? I weigh about 160ish right now and I am 5’10. Also for my workout so far I walked 5 Miles on Monday and Ran/Walked on Tuesday for 20 minutes. Do you prefer me to do longer workouts? I only did these things because I did not have a lot of time those days to do a longer workout, but at least I got something in. Thanks! Hope to hear from you soon!(:
Hi Heidi! I just started the Turbo Cycle about 3 days ago(Monday August 17th, 2015) and I have done two low carb days and today is my high carb day. I do not feel like I am losing weight is this normal?? Also, I am planning on only doing this program for 2 weeks would that be enough time to lose 10 pounds? I weigh about 160ish right now and I am 5?10. Also for my workout so far I walked 5 Miles on Monday and Ran/Walked on Tuesday for 20 minutes. Do you prefer me to do longer workouts? I only did these things because I did not have a lot of time those days to do a longer workout, but at least I got something in. Thanks! Hope to hear from you soon!(:
Hi Haley: It’s not common to be able to feel like you’ve lost weight after only 2.5 days on any program. Keep doing what you’re doing, makes sure you’re getting in all your exercise (both cardio and strength training), follow the nutrition side of your cycle, weigh on day 6 only, and you should be good to go. However, with a starting weight of 160, it would be very difficult to lose 10 pounds in two weeks. Each pound = 3500 calories, so to lose 10 pounds, you’d have to cut 35,000 calories in 14 days, which equals a calorie deficit of 2500 calories per day. That’s not realistic or healthy based on your current weight. You want to make sure you’re losing weight at a healthy rate so your weight loss will be long term and not adversely affect your health. You can do this!
Awesome post- what daily total percentage of carbs are you aiming for on both low and high carb days? Low I tend to eat 20%, versus high carb days when I may be 40-50%
Hi Kellie: In carb cycling, we don’t count percentages or grams, just portion sizes (and calories if you’d like to). This makes it so much easier!