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
Heidi I can’t find chris’s news letter to get more information on food for carb cycling? please help.
Thxs Hugs
Chris’ site has been redone, and the list has been removed. We’re working on getting it on this site. There is a complete list of approved foods in “Choose More, Lose More for Life,” and it’s more extensive than the one that was on Chris’ site. Happy carb cycling!
The flavorings listed in the book, are they still considered fats? Don’t know whether to count them as the fat portion of my meals or to eat another fat with it?
They are counted as “extras,” and you’ll want to make sure and include their calories in your daily calorie count.
Couple questions,
– Are banana peppers bad to add to meals?
– Can we eat veggies between meals if we’re hungry or do we only add it to our meals?
– I’m on the turbo cycle. Week one I lost 6 lbs. But week 2 and 3 I barely lost anything. If i keep losing weight this slowly I won’t even lose 10 lbs this month. I haven’t cheated once and I have stuck with the plan exactly how Chris says to do it. I workout for an hour almost every day too. Suggestions???
Let’s get you some answers to these questions! 1. Since peppers are considered veggies, you can add them to any meal. 2. It’s best not to eat between meals. 3. It’s very common for your rate of weight loss to fluctuate as your body adjusts to a new way of doing things, and your rate of weight loss can also be affected by how many pounds you want to lose. Are you drinking all your water? Are you changing up/varying your workouts? Are you working out Monday thru Friday as recommended? Are you able to work in extra movement throughout your day to burn even more calories? And please don’t get discouraged. Even a 1-2 pound/week rate of weight loss is awesome, and means you’re developing healthy habits that will benefit you throughout your life. You got this!
Hi, I just purchased Choose More, Lose More and I?m excited to give this a try. But I’m a bit confused about where fruits fit in, or if they fit in at all. On the “What Can I Eat” list, the carb list has all the sub-categories broken up into grains, legumes, pasta, root & starch vegetables. Then Fruits are listed separately under the “Fruits” list, not the carb list. However, the only categories you show for meals are Protein, Carbs and Veggies. So just where does fruit fit in? Did the publisher make the Fruit list separate when it should be part of the carb list? Or is all fruit just bad and should be avoided completely not part of any meal plan except on the “guilt free day”? Thanks!
Great question! Fruit is definitely counted as a carb in carb cycling, and all carbs – fruits included – are an important part of carb cycling success. I hope this helps!
Quick question…none of these carb cycling websites really tell you this…are we supposed to be counting the total amount of carbs OR net carbs (carbs – fiber) ? Thanks!
No, in carb cycling there’s no gram counting, we use portion sizes instead. It makes it pretty easy! The graphic in this post is really helpful in helping you know how to put together your carb cycling meals. Good luck!
I just finished Choose to Lose, and I’ve made a list of all the recommended foods that I like to eat (I’m not picky, so it’s pretty long!) I did notice there are no pork products in the recommendations. Is this just a personal religious choice of Chris and Heidi, or is there actually something that makes pork undesirable as a protein option? Thanks!
Pork tenderloin was added to the approved foods list in Chris and Heidi’s second book, “Choose More, Lose More for Life,” so that is an approved pork food. Happy carb cycling!
I just started carb cycling this week thanks to your Choose to Lose book! Question: I’m doing a pretty intense lifting/cardio routine and burning a ton of calories. I’m starting to feel weak and tired. 1200-1500 doesn’t seem like a lot of calories. Should I be increasing that if my workouts are intense? Thanks!
Since you referred to “Choose to Lose,” I’m assuming you’re following the Classic Cycle. Since your workouts are pretty intense, you might want to try the Fit Cycle: https://heidipowell.net/2719/carb-cycling-the-fit-cycle/. And remember, you can change cycles at any time.
Hello,
I’m CONFUSED
Hope you are still giving some advise on this site
I’ve seen you guys on Dr. Oz, some show are about Monday, Tuesday, Thursday Friday low carb days. Wednesday & Saturday high carb days. Sunday, somewhat free.
Then I’ve seen every other day, high carb, low carb. Which is it? Where can we get a list of the high/low carb foods?
Thanks so much.
Susan
How your low and high carb days are arranged depends on which carb cycling you’re following. Learn more about all the carb cycles here: heidipowell.net/2713/carb-cycling-101/. You can find Chris and Heidi’s complete carb cycling program, along with an extensive list of approved foods, in their book, “Choose More, Lose More for Life.” Hope that helps!
How is unsweetened almond milk counted?
Up to 2 1/2 cups of unsweetened almond milk can be counted as a beverage – it doesn’t really fit into any category so it can be used with any meal. Just keep an eye on your overall calorie count as this amount does have some calories.
Do I need to count calorie of veggies?
I count calories everything except veggies.
In the 4th week, I do not get the free day just high carb day. Correct?
I love carb cycling!!
Thank you!
If you’re counting calories, then you will also count the calories of any veggies you’re eating. And you will have a reward day during your slingshot week every 4th week too. We’re excited you’re loving carb cycling!