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’m super interested in carb cycling but nervous about the seemingly extremely low calorie intake. i burn around 1200 calories a day in just my workouts so if i only consume 1200 on low carb days i’ll be in a starvation state wouldn’t i? can i increase the calories and custom tailor the plan but just stick to the general idea of it?
Hi Stefanie: The key to losing weight is to have a calorie deficit – burn more calories than you consume – so these recommended numbers are solid. For example, if you consume 1200 calories a day and burn 1700 through daily activities and body functions, you’ll have a 500 calorie deficit each day, which equals a pound a week weight loss. You don’t want to go below 1200 calories a day because that can put your body into starvation mode. Hope that helps! 🙂
I’ve just purchased your book since after trying a ketogenic diet (which was too extreme and basically made it “easy” to eat bacon ALL the time).
My only question is around breakfast timing. I’m up around 6 am and then it’s a half hour of getting everyone ready before we head out to daycare dropoff and then I go straight to the gym (class at 7am). There isn’t enough time for me to eat before class (and i wouldn’t want to either) so my first available time to eat breakfast is at 8:30 am when I get to work, making it harder to get 5 meals in per day and I know the book suggests eating when you first get up. Any suggestions?
Hi Kathryn: Welcome to carb cycling! Here are a couple of posts that can help you plan your meals in the way that will work best for you: https://heidipowell.net/10556 and https://heidipowell.net/9194. You can totally do this! 🙂
what exercise should I do with the fit cycle???
Hi Anique: On the Fit Cycle, you’ll do Shredders (cardio): https://heidipowell.net/9058 and 9-Minute Missions (strength training): https://heidipowell.net/9045. 🙂
Hi Heidi,
I bought your Extreme Transformation…what can I use for snacks instead of dairy products? I have developed a sensitivity and some days I’m ok and others I am not. so just looking for some non-dairy ideas…
thank you,
Shelly
Hi Shelly: There are a lot of other protein and fat options besides dairy. Get a great list beginning on page page 302. 🙂
You use to have a PDF document link with the approved foods list. I recently moved into a new house and mine disappeared off from the refrigerator. I can’t seem to find it anywhere. Do you have a link to it. I have the Choose more to Lose more book but wanted something I can just glimpse at when making my menus.
Hi Norma: I’m so sorry, but we don’t have that PDF available any more.
Hi,
First of all I want to thank you for sharing this great information.
I told my Clients/Friends about your carb cycles and they’re ready for the challenge, so that’s great news.
I only have one question regarding the low and high carb cycles. So on the low carb cycle days I should start with my breakfast “Proteins + Carbs” , but are these the only carbs for the whole day?
This means that my breakfast consists of 20% carbohydrates (75 grams) ??
75 grams Carbs
150 grams Proteins
150 grams Fat
Intake Goal 1500
Please let me know! I appreciate your help!
Thanks,
Angelo
Hi Angelo: For the carb cycles you’re talking about, it’s recommended that women eat 1200 calories on low carb days and 1500 calories on high carb days. Men will eat 1500 calories on low carb days and 2000 calories on high carb days. We really don’t have macro breakdowns for each cycle since everything is figured out for you if you follow the plan. But in case you do want to track macros, here are the recommended macro percentages for the Easy, Fit, Classic, and Turbo Cycles: High Carb Meal (including EVERY breakfast): Protein: 40%, Carbs: 40%, Fats: 20%, Low Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. So even on low carb days, you will get a few carbs in your diet after breakfast, but that’s totally okay. Just follow the chart in this post as you put together your meals, and you should be good to go!
Hello
Do you recommend for me to do Fit or Turbo cycle I need to loose around 10-15 lbs I’m 5’3 , 138lbs …I workout 5-6 times a week doing insanity Max 30 or hammer n chisel strength workouts …I’ve been following Turbo as much as I could but no weight loss
Hi Dina: You can try the Extreme Cycle – our newest cycle: https://heidipowell.net/10503. 🙂
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Hi can I use the calorie counts from this chart for Turbo cycle …to know if a container says 150 of turkey or peanut butter for fat 100 calories
I don’t understand how many calories are Low Carb : protein 40% fat 40% and Carb 20%
Hi Dina: This chart is for the Extreme Cycle, and this cycle is a bit different from the Turbo Cycle. Here’s how you can convert percentages to grams for the Turbo Cycle: Daily protein and carb grams: total daily calories (1200 for low carb days and 1500 for high carb days) X recommended percentage ? 4 = total grams for the day. For fats: total daily calories x recommended percentage ? 9 = total grams for the day. Once you have a daily total, you can divide these grams between your meals as you?d like, keeping in mind the recommendations for how to put your meals together. 🙂
I started the turbo cycle, but what should I be eating for the reward day? Is it a low carb day plus a “cheat” meal?
Hi Emily: On your Reward Day, you can eat anything you want up to an extra 1000 calories! 🙂
Hi do I follow for Turbo cycle the calories for extreme cycle meal plan
Example
Breakfast same for High n low
Protein 150 cal Carb 200 cal
Low carb day
protein 150 cal
Fat 100 cal
For all 4 meals
High carb day
Protein 100cal
Carb 200 cal
For all 4 meals
Hi Dina: No, the recommendations are a bit different for the Turbo Cycle. Here are the macro percentages to aim for: High Carb Meal (including EVERY breakfast): Protein: 40%, Carbs: 40%, Fats: 20%, Low Carb Meal: Protein: 40%, Carbs: 20%, Fats: 40%. 🙂
What would that be in calories per each protein carb and fat ?