Confused about carbs and how they fit into carb cycling? Believe me, you’re not alone! Many of my most frequently asked questions are about carbs. And yes, with all the talk of “carbs this” and “carbs that” in the media, it can get a bit confusing. It gets even more complicated when you think you need to keep track of grams of carbs per meal and per day and the “good” vs. the “bad.”
It’s time to rethink how you think about carbs, agreed?!
First, the basics: Carbs—and the roles they play in your diet—are actually pretty simple. If it comes from a plant, it’s a carb, and carbs are the preferred fuel source for your muscles and organs. Breads, beans, potatoes, table sugar, fruits, and vegetables are all carbs.
There are two categories of carbs: simple and complex. The simple, not-so-healthy ones are found in foods such as cakes, cookies, some commercially made breads, and many processed foods. Fruits are also considered simple carbs because of the type of sugar they contain, but they’re a healthy choice because they’re loaded with vitamins, minerals, electrolytes, antioxidants, and some fiber. Your body breaks down simple, not-so-healthy carbs very quickly, which spikes your blood sugar levels and stimulates the release of insulin, resulting in a craving for more simple carbs. And that is soooo not good!
Complex, healthy carbs—like those found in legumes, root vegetables, whole-grains, cereals, breads, and pastas—are typically high in fiber, which slows food digestion and the release of sugars. This keeps your blood sugar and energy levels steady (and longer lasting), so your calorie-burning furnace stays hot and burns more calories! And that is awesome!
So how do carbs fit into our carb cycling program? It’s actually pretty simple. No matter what carb cycle you choose, every breakfast of every day will contain a carb. Every breakfast, every day. Your carb can be a grain, a legume, a starchy or root veggie, or a fruit.
In the Easy, Classic, Turbo, and Fit Cycles, on low-carb days, your remaining four meals (spaced every three hours) consist of a portion each of protein, fat, and veggies (think fibrous green veggies, not the starchy, root kind), and on high-carb days, your remaining four meals (spaced every three hours) are made up of a portion each of protein and complex carbs (grains, legumes, starchy or root veggies, or fruits). To learn more about the new Extreme Cycle, go here. And no matter which cycle you choose, if you’re ever still hungry, you can always throw in a portion of veggies (again, the fibrous greens). Remember: With carb cycling, you can have non-root/non-starchy veggies with every single meal (starchy, root veggies, like potatoes, will fall into the carb category)! Pretty simple, right?
Here’s what it looks like, including some handy portion size helps, for the Easy, Classic, Turbo, and Fit Cycles:
Here’s the most important take-away about carbs: With carbs and carb cycling, it’s not about a magic number of grams of carbs to eat every day. It’s about that carb for breakfast every morning and spreading your carb intake throughout your high-carb days so your body gets the greatest benefits from those healthy carbs you eat. Carbs are amazing, and they can be an important key to achieving your transformation goals. 🙂
693 Responses
Hi,
I am trying to figure out how many grams of protein I am sappose to be eating. Based on research it is 1 gr per pound. I am almost 50 grams off per day. I love protein, drink protein shakes that contain 30 g and cannot hit this amount.
In carb cycling, we don’t count grams of anything, we count portion sizes. The graphic in this post will show you how to put together every meal in carb cycling – it’s so easy! As far as protein powders/shakes, Chris and Heidi recommend whey-based ones that have between 15-20 grams of protein and less than 5 grams of carbs per serving.
I hope you still get notified of comments on this old entry, I plan to start my carb cycling on Sunday and normally on week days, I eat 1/2 cup of plain oatmeal with a little cinnamon and stevia for breakfast (made with water) but that would just cover the carb portion of my breakfast, without doing eggs, what would be a good source of protein and veggies to have with the oatmeal? I’ve seen plain greek yogurt as a protein option but not sure how 2 servings of veggies would fit in with oatmeal and yogurt? any suggestions?
all the breakfast recipes in the book seem to be eggs with veggies… I really like my oatmeal breakfast and am willing to switch it up some days but not all of them 🙂
There are several protein options for your breakfast. You could drink a protein shake with your oatmeal, have some Greek yogurt (low carb type) on the side, have some eggs on the side, and others. And you only have 1 serving of veggies with every meal, not two. 😉 You can have any veggies you’d like, and with high carb meals, if you’re full, you can skip the veggies for these meals if you’d like to.
Such a big fan of the Powell pack! I am wanting to try carb cycling and plan to buy Chris’ book ‘choose more, lose more’ and preorder their new one coming! I just had a question that I’m not finding the answer too. What would you recommend for someone wanting to stay away from grains? I have a gluten tolerance and prefer to not eat grains all around except occasional oat meal. On a high carb day would I just mainly stick to vegetable and fruit carbs? Thanks!
Hi Chelsea: On a high carb day, you can choose fruits, legumes, and root/starchy veggies. Happy carb cycling!
Assuming that a salad consists of leafy greens, veggies & a low fat protein, that then leaves the dressing as that meal’s “fat”. Do you have a recommended salad dressing for salads on low carb days? I’m never quite sure how much fat is too much fat for each meal (some dressings have 7 grams per 2 TBS, others have 12 grams per 2 TBS, etc.). Looking to lose weight, so just want to make sure I’m not choosing something incorrectly! Thanks so much!
If you have “Choose More, Lose More for Life,” on page 198 is listed the acceptable fats. For salad dressings, you can have 2 tablespoons of low fat creamy dressings, and 1 tablespoon of regular dressings (these servings are between 70-100 calories). I hope this helps – happy carb cycling!
I usually drink a natural isolate whey protein as snacks since it is quick and easy while chasing my toddler around. It has 25g protein and is naturally sweetened with stevia, but has 2g of carbs. Is this a no-go on low carb days after breakfast?
This shake would work as the protein portion of any carb cycling meal. You’re good to go!
Question about calories – I am 5’7″ 149. I am not looking to lose weight; goal is for fat loss and clean bulk. In one of the other responses, I saw a comment that a man should eat 1500 low carb days and 2000 high carb days. If I look at that as gross, net of exercise and daily caloric need, I would be well into a deficit; this would cause further weight loss and possible muscle depletion. What should I do?
If you’re not wanting to lose weight, then you’ll want your calorie consumption and calorie burn to be as equal as possible. Here’s another post that might help: https://heidipowell.net/5366/all-about-calories/. Good luck!
Hi- Can you switch carb cycling plans weekly : week 1 fit, week 2 turbo, etc. or is it best to stick to one plan over a longer period of time?
Also, I complete my workouts in the morning prior to breakfast. What are my best options when cycling that will not mess with my 5 meals a day plan and keep me on track?
Thank you!
While you can switch carb cycles, it’s best to try and stick with one for a few weeks. Each one is tailored a bit differently and will help you lose weight at different rates, so keep that in mind too. As for eating and working out, here’s a video blog that might help you figure out what works best for you: https://heidipowell.net/9194/qa-with-the-powells-to-eat-or-not-to-eat/. Happy carb cycling! 🙂
Hey so i was wanting to start carb cycling doing the turbo carb cycle. I understand the days and whats a carb and protein and fat. Wht im confused about is in the one picture where it shows what to have for breakfast on a LC day and HC day to the side it says add 2 handfuls of veggies to each meal..would each meal be just breakfast lunch and dinner or snack time as well? Thanks in advance
Will this work after a total thyroidectomy? Or should i just for love carb?
I’d suggest you discuss Chris and Heidi’s carb cycling program with your healthcare team, and then follow any modifications – if any – they suggest. We wish you the best!
Thank you for providing this valuable info. I you don’t necessarily count macronutrients, but roughly, how many grams of carb do you consider low vs high. Thanks again!
In carb cycling, we really don’t count grams of carbs, we count portion sizes as shown in the graphic in this post. Hope that helps!
I am looking forward to starting the Carb cycle, but I love air popped popcorn. Can I have this on high carb day or would I need to limit it to only once a week on reward day? Thanks
Air popped popcorn is an awesome option as the carb part of high carb meal. Happy carb cycling!