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’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!!
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!
If I track my Macros on My Fitness Pal do I track my veggies?
Hi Jodi: Yes, you’ll want to track everything you put into your mouth. ?
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?
Hi Kerri: Here’s a post about eating and working out, and it will give you some great ideas: https://heidipowell.net/9194/qa-with-the-powells-to-eat-or-not-to-eat/. Good luck – you can do this!
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!
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!
Hi Team Powell!
Wondering is fruit not considered a carb? Or can we have it on a LC day? Thanks!
Hi Nicole: Fruit is a carb, so you’ll only want to eat it as the carb portion of a high-carb meal.
I am just over 300 pounds and 5 ft 4 inches. How many calories should I shoot for to start out with.
Hi Deanna: You’ll aim for 1200 calories on low-carb days and 1500 calories on high-carb days.
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.
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!
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.)
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!
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?
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.
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?
Hi Beth: Yes, you should be good working out hard on a low-carb day. ?