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 really like carb cycling but i don’t know exactly how many calories i need. i do my diet with 1000 on low carb and 1300 on hight carb
Hi Mary: If you’re following the Easy, Classic, Turbo, or Fit Cycles, you’ll eat 1200 calories on low carb days and 1500 calories on high carb days. If you’re following the Extreme Cycle, you’ll eat around 1500 calories every day. We recommend that you never go below 1200 calories a day as your body does need calories to simply function properly. I hope this helps, and we wish you the best! You can do this!
Hi I am confused with “fats” some cc sider nuts as fats. But they are also protein. So how do you calculate on a low carb day the amount?
Hi Nat: In carb cycling, we consider nuts as fats, and while they do have some protein and carbs, we try and keep things as simple as possible. If you’re following the Easy, Classic, Turbo, or Fit Cycles, then you’ll follow the chart in this post when putting your meals together. For the Extreme Cycle, you’d follow the chart in this post: https://heidipowell.net/10617. I hope this helps! 🙂
so no fat on high carb days? that’s what the chart looks like
Hi J: On the Easy, Classic, Turbo, and Fit Cycles, you don’t consume fat on high carb days. Some foods have a bit of naturally occurring fats, but this is totally okay. 🙂
Hi Team Powell-
I have been doing the extreme carb cycling for almost 4 weeks now and have lost about 7 lbs (my goal is 20 lbs.). So far I’m quite impressed with the program and I am enjoying the carb cycling. (My weight loss has slowed down the past two weeks so will probably do a slingshot week next week).
Some carb confusion questions I have are in regards to some veggies. I have been supplementing most of my mid-day meals (meals 2-4) with carrots, grape tomatoes, cucumbers, and sugar snap peas, among other easy finger food vegetables. Are any of those veggies considered a starchy veggie (thus a carb) or are they part of the unlimited veggie category? Also- what about butternut squash– veggie or carb?
With the veggie/carbs questions above, do you calculate your veggies into the calorie/macro count for meals?
Thanks for any and all assistance. And thanks for the very helpful meals on the app– love it!
Hi Mary: All of the veggies you listed are considered “unlimited” except for peas and carrots. Those are considered carbs, and carrots are kind of on the fence, so eat those more sparingly. In general, any non-root/non-starchy veggies are great options for unlimited veggies. And while they are unlimited, we do recommend that you track anything that you put in your mouth – it keeps you accountable. And we’re so excited you’re loving the app!
I am concerned…I am a 66 yr old woman in a wheelchair….I need to loose 100 lbs to have my knees replaced…being in a wheelchair I get little exexcise so I burn off very little calories. I’m confused whether I should start off with Turbo or go with Extreme….I have been doing Extreme for several days and can not believe how much food you have/need to eat daily….since I can not burn off much with exercise am worried with this much food I will continue to gain…fast. Please advise me…I’ve heard carb cycling is the fastest way to loose weight, and that is what I need…but do you think it can help me?
Hi Janet: Since 80% of weight loss is nutrition, following a sound nutrition program like carb cycling can definitely get you closer to your goals. If you’re using the app, when you update your progress in the app, you should have an option automatically pop up asking if you want the program to auto-adjust for faster results. Please click YES, and let the program do its work! If you’re not following the app but following the Extreme Cycle as outlined in “Extreme Transformation,” you can rest assured that the program is designed for weight loss and you won’t want to decrease your calories. We wish you all the best – you can do this!
I’ve been following extreme transformation for 2 months and I’m happily down 10 pounds! To lose more I’ve started turbo cycling but I’m getting bored from the same low carb meals. Are there other recipes of yours for this phase other than in the extreme transformation book? I can find a lot of random low carb ideas on line but your recipes help me with portion control and others don’t . Another question: is it okay to simply continue turbo until I reach my goal weight or do I need to throw in a few high carb days too? Thanks for your help!
Hi Betty: There are a lot of meals in Chris and Heidi’s new app that will launch tomorrow (http://thetransformapp.com), and they have lots of other recipes in both of their other books too: https://heidipowell.net/books-dvds/. You can also use the chart in this post to put your own meals together. And you can totally do the Turbo Cycle until you achieve your goal!
Hi Betty, I was wondering did you find the first week or two tough where you didn’t loose any weight? Im 7 months postpartum and trying to loose my 53 lbs (now 44lbs) of baby weight. Im just starting into week two but was a little bummed I only lost 1.5lbs the first week. Just curious someone else who’s been on the program longer how you found the first few weeks 🙂
Hi Shannon: You are doing awesome! Your rate of weight loss can fluctuate at the beginning of a new program while your body adjusts, but it?s really nothing to worry about. Here?s a post from Heidi?s blog that gives some reasons why this can happen as well as some awesome troubleshooting tips: https://heidipowell.net/12026. And if your program ever thinks you’re plateauing, when you update your progress in the app, you should have an option automatically pop up asking if you want the program to auto-adjust for faster results. Please click YES, and let the program do its work! You got this! 🙂
Hi, I would like to try this, but am concerned about the calories. I know you’ve answered questions about calories, but mine comes from a hypo hypo/hypothalim amenorrhea point of view. This is something I’ve dealt with in the past and have been super fit/marathoner, but I was within normal bmi range when diagnosed (plus found out I have hashimotos at the same time). I was able to regain my period by completely stopping workouts and eating at least 2,500+ calories a day instead of focusing on nutrition for a few months. Anyway, I want to keep my period but re-enter the fitness world, work on my nutrition, and feel good again, but am worried about losing my period again if I go under 2,000 calories since my body seems to be more sensitive than others. Have you dealt with this before?
Hi Sara: With medical any issues, it’s always best to follow your healthcare team’s recommendations for both nutrition and exercise. You might discuss Chris and Heidi’s carb cycling program with your team and then follow any modifications they may recommend. We wish you all the best as you work to achieve your goals – you can do this! 🙂
Is butternut squash (as well as acorn & spaghetti squash) considered a starchy veggie? I’m finding mixed reviews on this one.
Hi Rochelle: In Chris and Heidi’s carb cycling programs, all squash are considered veggies. 🙂
hi heidi:),
im so happy i found this article to read:), ive only recently started carb cycling and its been so hard. im 19, female 5’2 weigh 57kg. ive been at my weight loss journey for 6 months and now i feel like im hitting a plateu. my belly fat doesnt seem to be shifting, especially the lower part. i researched a lot on what diets i can do and i found carb cycling, to loose fat but maintain the muscle. so far ive been finding it hard on what to eat. i have 2 high carbs days which is leg days mon and thurs. mornings i have 2x slice wholemeal toast with almond butter avocado and fruit. 3 hrs later a snack, a protein bar paired with fruit. then lunch chicken breast with green beans and 125g of brown rice. 3 hrs later fruit with nuts. then 3 hrs later dinner chicken breast with veg and salad or lentils with salad/veg. sometimes 3 egg whites with veg and 2 wholemeal toast. 2 hrs i hit gym half a banana before i go, 2 hrs workout later protein shake and fruit with cottage cheese. low carb day same brekky, dinner just chicken salad with avocado snacks the same dinner chicken again with veg or stir fry the rest the same. i know its super long:/ , i would love if you help me out. thank you.
Hi Mehz: Which carb cycle are you following? If you’re following the Easy, Classic, Turbo, or Fit Cycles, then follow the chart in this post when putting your meals together. If you’re following the Extreme Cycle, follow the information in this post: https://heidipowell.net/10617. You’ll have a serving of protein for every single meal no matter which cycle you follow, then follow your cycle as outlined to add a carb, or fat, or both (again, depending on which cycle you’re following). Hope this helps! 🙂
Hi ,
I have done 6 NPC Competitions in the last 3 years, so I am use to preparing my meals but I always weigh my food. I am looking at the chart to prep my meals. Am I to add veggies to every meal on high and low carb days? Today (Sunday) will be a high carb day because today is leg day. breakfast I crushed up 2 rice cakes, mixed some strawberries and blueberries and used a cup of unsweetened almond milk with a scope of protein powder. My next meal will be a protein, probably potatoes and should I had asparagus or green beans?
For tomorrow on low carb day, would a meal be grilled chicken, green beans and tablespoon of olive oil?
thanks
Hi Rachel: Yes, you can add veggies (the non-root/non-starchy type) to every meal, both low and high carb. And your meals sound great, just make sure you’re not getting in too many carbs for those high carb meals. 🙂
Heidi,
My biggest issue is and has always been that I am a super fussy eater. I don’t really like vegetables at all and have a hard time eating. I can eat carrots, peas, potatoes and corn but that’s about it. So having a handful of veggies with each meal seems daunting to me. Any suggestions on how I can follow this plan effectively being such a fussy pants? :/
Hi Jenn: How about salads? Or try new ways of cooking veggies, which can help also. Can you eat veggies grilled with a protein source? Like for fajitas, or something like that? I’d keep experimenting, and do your best! And you can also juice your veggies if you need to, and try adding a handful of spinach or other greens to a fruit smoothie also. Hope this helps!