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
Greetings :)I hope this gets to you… My husband and I are trying your suggested life transformation and have a couple questions. 1. In Chris’s book he writes in his “promise” section to eat a fruit a day. But if we are carb cycling and fruit is a carb..is this kind of carb ok everyday? I am confused. Also, he mentions to eat 30 minutes upon waking. ok But in another section he mentions its ok to go right from 9 min mission into my hour work out but then I don’t eat for 1.15 hrs after waking. Is this still ok? I have tried soo many programs before and don’t want to screw it up. Also, my husband has a distended barrel abdomen and no matter how fit he gets it is still hard as a rock and barrelly.. It sticks out past his pecs… What is that all about? HELP he is soo frustrated. Thanks so much for your help. Love the show and the book! Dawn
Great questions! 1. Fruit is ok everyday as long as you eat it for your first meal. 2. Get that first meal in within 30 minutes of waking. IF you want to split it up a bit (part before your 9 minute mission and part after) that’s ok too. The important thing is to eat every 3 hours from there. 3. Every body is different. You might want to talk to your family doctor about it. 🙂
this is helpful but I find it all confusing even though I have the book. It wasnt clear what to do with fruits but here is sounds like I can only eat them on high carb days or for breakfast.
hmmm there goes those green smoothies. Gotta have some fruit in them.
Is there any way to translate carb servings into daily macros for low and high? Ie low carb day 30g and high carb 100.
You don’t have to do that. 🙂 We’ve taken all of the complicated calculations out of it for you. YAY!
Thanks Heidi, just the article I needed on the day I was questioning myself on those carbs I love so much.
Actually, I am still confused. As fruits are carbs as well, does that mean they should only be eaten on high-carb days or at breakfast any day? That is what I have been following, but I’m not sure if I am right in doing so. Thanks!
That is correct.
This is great on explaining more about carbs!
Could you please explain more about the good fats?
I try and follow whats in your book but the list is very limited.
IM TRYING TO LOSE WEIGHT AND TURN IN TO MUSCLE WHATS BEST WAY TO DO IT
I work third shift I need some suggestions how to eat doing this. I eat at noon go to bed like 2. Get up at 9. Have coffee don’t eat again until 230 am . Sometimes snack on popcorn during day .
I am wondering…can the carb cycling plan work for a vegan? Most everything I eat is technically a carb! Thanks!
I just started th 7day carb cycle. Good so far my only concern is I’m hypoglycemic, should I be doing anything different? I am only finding it hard doing the exercises first thing in the mornig. And what I mean is working out on an empty stomach and how weak I feel after I’m done.