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
I am just starting. In the classic cycle, a high carb meal is protein carbs and vegetables 5 times a day?
Hi Cindy: Yes, this is correct for a high carb day. 🙂
Hey Team Powell
I started Turbo yesterday with low carb and today with high carb to stay on track with the week, and i have more questions.
My breakfast is 2 whole organic eggs, a slice of plain ezekiel toast, and a handful of carrots. I’m confused on if i’m messing this up…is 2 whole eggs too much yolk? Is a slice of bread and a handful of carrots just two servings of carbs or a carb and a vegetable?
And if you can give me any way to make broccoli taste better with some sort of seasoning without hurting my low carb days that would be great ? I’m working towards eating a larger variety of greens and broccoli is my go to right now. 2 cups at every meal after breakfast helped curb all of my cravings otherwise which is amazing and if i really have to tough it out and go plain, i’ll make it work!
try cauliflower instead of broccoli
Hello– i’m going on my 2nd week of Turbo Carb Cycling & am wanting to making healthy desserts (plain greek yogurt bark) but i really want to add a bit of sweetness — Which form of stevia is best to use? Liquid Drops, Stevia in the Raw, etc? There’s so many artificial sweeteners i don’t want to end up choosing the wrong wrong thinking it’s healthy/natural.
I forgot to mention— i have Truvia– but after researching i realized it’s not natural so that type is a no go for carb cycling correct?
Truvia is totally okay! 🙂
You can use any type of stevia that will work best! 🙂
Truvia is ok!?– FANTASTIC– one less item on my grocery list =) thank you!!!
Quick question! On high carb days, if a meal that was prepared for me has one to three nuts in it … Or a sprinkling of Parmesan cheese, how damaging is this? Will it throw off my whole week? I know I am supposed to be eating only a protein and carb and no added fat … But wondered if the fat in such small portions might be considered a condiment at that point?
Thanks so much!
Hi Raquel: It’s best to not add any fats to your high carb meals since foods do have some naturally occurring fats in them. 🙂
Hi! First of all, thank you for your work!
I’m planning a new meal plan for me, and I got to know this webpage, which is awesome. I’m thinking about starting classic or fit method, as I want to increase my lean mass without gaining too much fat in the procces and I’m starting with around 15% body fat. That’s why I need to increase my calorie intake to around 3000-3200, and maybe 2600-2800 on non-training days. My doubts (some of thousands) are: should I increase protein, carbs or fat intake to get to that number? Only protein? Do I have to increase carbs and keep protein number steady? Should I to get to max-calorie even in non-training days suppling with protein?
Well, I find carb cycling always focused on weight lose, but it seems to be a good option to increase mass without fat. The thing is there is far less information about it.
Thank you so much
Regards form Spain
Hi Nie: You can adapt any of the carb cycles to your calorie range using these percentages: Easy, Classic, Fit, and Turbo Cycles: High Carb Meal (including EVERY breakfast): Protein: 40%, Carbs: 40%, Fats: 20%, Low Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. Extreme Cycle: Breakfast (EVERY day): Protein: 30%, Carb: 40%, Fat: 30%, High Carb Meal: Protein: 40%, Carb: 50%, Fat: 10%, Low Carb Meal: Protein: 40%, Carb: 10%, Fat: 50%. And here’s another post that might help too: https://heidipowell.net/10990. Hope this helps – you can do this!
Hi guys!!
I’m a big fan of your show,every Sunday I wake up at 7:55am just to watch it (I’m in M?xico).
Since January I tried a lot of diets and I had lost 22 pounds, today my weight is 243.6, and 5’4″ height. I really need to accelerate this process so I decided to follow a Carb Cycling diet. I have been reading about in your blog and I was about to buy one of Chris’ books, But I would like you to help me to decide which plan I must follow and what book I should buy.
I need to go from size 20 to size 16 before the end of the year, do you think this is possible and healthy?
Thank you!!
Hi Roberta: I’d get “Extreme Transformation,” Chris and Heidi’s newest book. http://amzn.to/1RKDIgo. And they recommend a 10% weight loss goal in your first 90 days. You can do this!
Hi, I am reading your book on extreme transformation and I am trying to figure out how I create my own meals. I travel a lot for work and need to do some easier things. How do I know the portion size for the amount of carbs I am eating? I used to do the zone and that was great but I am not so sure about portion sizes and what is appropriate for me. I currently weight 260 at 5’4″ and am looking to go for extreme or turbo plans.
Thanks,
Hi Jessica: You can get some great tips for creating your own meals on the Extreme Cycle in this post: https://heidipowell.net/10617. And welcome to carb cycling!
Hi Heidi! Thank you so much for sharing all this Information on carb cycling. I am I week 2 :).
I have a protein shake/meal replacement that I love but it has 10 grams carbohydrates….is this okay on low carb days?
Hi Tisha: For low carb days, you’ll want to use a powder with preferably 5 or less grams of carbs per serving. And welcome to carb cycling!
Hi Heidi, I am going to start the turbo Cycle. How do I know which food falls into which category? For example, is cheese a fat or a protein?
Hi Vickye: In general, lean meats, egg whites, low-fat cottage cheese, and nonfat plain Greek yogurt are proteins. Nuts/nut butters, oils, cheeses, avocados, and olives are fats. Fruits, whole grains, cereals, pastas, legumes, and starchy vegetables are carbs. There is an extensive list of food options in “Choose More, Lose More for Life,” so that would be helpful too. You can do this! You can find a link to purchase this book, and any of Chris and Heidi’s products, here: https://heidipowell.net/books-dvds/
Hi Team,
Quick query??Do I weigh/ measure my protein & carbs after or before cooking?
Thank you!
On Day 2?Felt really good bout eating clean??Meal planning for the 1st time ever! Very excited bout this!
Hi Sasha: If ingredients are listed as cooked in the recipes, then measure those cooked. Otherwise, measure foods pre-cooking. You can do this!