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
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?
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!
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??
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!
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.
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!
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.
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!
Also, should I do HIIT and more cardio on high carb days or low carb? On what days should I weight train??
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!
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!
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! 🙂
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??
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! 🙂
How many grams of carbs should be considered low on low days and how many considered for high on high days?
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!
How do I go about figuring my macros, as I would like to start the Turbo Cycle? I just need to lose 10 lbs…..
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!
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?
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!
I lost 180 lbs doing the turbo cycle it?s amazing (and I have PCOS and Hasimotos)
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!
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! 🙂
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!
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.
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! 🙂
Is farro an ok grain to eat on high carb days?
Hi Jake: In our program, you can eat any carbs you prefer as the carb of any meal. 🙂
Also, what is the max sodium level for the day
Hi Jake: We recommend less than 3000mg per day, and less is idea. 🙂
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.
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!
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?
Hi Jake: Great question! You’ll want to make sure whatever is in your meal adds up to the total allotted calories. 🙂
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…
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! 🙂
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.
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! 🙂
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.
Hi Sheila! You can totally do this! 🙂