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 was wondering. Is it ok to lift heavy even on the low carb days? I’ve learned when you lift your muscle need carbs. However, I’m needing to shed 20 pounds and I want to do the turbo cycle. Can I still lift on my low carb days as well in this cycle? I’m also do HIIT cardio as well.
It depends on what you mean by “heavy” lifting, which could be different for each person, but you should be okay. If you have a high carb day the day before you should definitely be fine, but try it and see. If you find it doesn’t work for you, then try to rearrange your schedule so it will work for you. Happy Turbo Cycling! 🙂
I am starting the turbo carb cycling program. I wanted a better explanation of what reward day entails. Could you direct me to a blog from Heidi or Chris that explains “reward day?” Thank you.
On your reward day you can eat up to 1000 “extra” calories. These can be anything, but it’s best to stay away from your trigger foods if you’ll be tempted to over do it. 🙂
How many carbs should you consume on low carb days and how many carbs on high carb days ?
For all the answers to your question – and more – check out this post: https://heidipowell.net/4514/carb-confusion/. 🙂
Hi!! I try turbo carbs cycling and i wanna know what can i eat for snack when i am in low carbs day and when i am in high carbs day??
Thank you:)
Every low carb meal is made up of a portion of protein, healthy fat, and veggies (the non-root/non-strachy type). Every high carb meal is made up of a portion of protein, carbs, and veggies (if you’re not full). For a great graphic, as well as some awesome carb info, check out this post: https://heidipowell.net/4514/carb-confusion/. To put together a meal/snack, simply choose one from each category from the approved foods list. You can get a free list when you sign up for Chris’ free enewsletter at chrispowell.com.
Hi there! I’m excited to give this a try. I’ve been using myfitnesspal to track my calories and I’m still confused on whether or not I should use my calories burned in my tracker. If I am supposed to have 1500 calories during my HC day, then burn 250-300 calories working out; does that mean I should be eating really 1800 calories or not? Some much needed help on this would be great 🙂 I’ve been stuck at the same weight for much too long.
Thanks
Leanne
No, you don’t eat back the calories you burn – those add to your calories deficit to lose weight. Check out this post for more calorie-related info: https://heidipowell.net/5366/all-about-calories/. 🙂
A friend shared this site with me…and I have a question. I have been at a plateau and realized that I have been eating high carbs for the last week or so (very high). Should I eat low carbs for a period of time before starting the turbo cycle? Hope to get an answer soon! Thanks so much for this!
No. Your body needs carbs, proteins, and healthy fats. Just begin the Turbo Cycle and you’re good to go!
Hi, team Powell. I’m in my mid 40’s and tried several ways to lose weight but haven’t been successful. I just returned to exercise only doing cardio for an hour a day to start out. Anyways , I purchased a fit bit to track my calorie burn each day and my intake it’s like 2500 calories but it increases my intake calories the more I burn. You’ve peaked my interest in your book and I’m running out to buy one , also I’m addicted to your show love it. I guess my question would be can i stay at 1500 calories even though my burn is high ??? I appreciate any help you can offer
Yes, you can! And don’t eat back the calories you burn – those add to your calorie deficit, which leads to weight loss. Check out this post for more calorie-related info: https://heidipowell.net/5366/all-about-calories/. Happy carb cycling! 🙂
Thank you for the great information Powell’s. I am going to start the turbo cycle. I have a lot of weight to lose and struggle to stay on track. My son leaves for the Air Force this week and it is time to change my life. I understand the low carb days but what can I eat on the high carb days and how much ??? Thank you.
Check out this post for more carb info: https://heidipowell.net/4514/carb-confusion/. Happy carb cycling! 🙂
Desperately need a week of menus for the turbo and fit carb cycles. Thanks.
We don’t have a week of menus available, but you can choose options from each area (proteins, carbs, veggies, and fats) when planning your low and high carb meals.
Hello to the Powells!
My name is joe and I am currently 425 lbs. I am fairly active but struggle to lose weight. I am currently trying to lose 100 lbs in 6 months and I am 40 down with a long way to go. I lift 6 days a week with and hour of cardio. I am following athe 21 day fix plan, any suggestions to ramp up the weightloss?
Congrats on your weight loss – that’s awesome! Check out Chris and Heidi’s carb cycling program in their book, “Choose More, Lose More for Life.” Besides the Turbo Cycle, there are three other cycles you can choose from. With your goals, the Turbo Cycle would be a good choice.