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 interested in starting the turbo carb cycling but I?m confused as to how many grams of carbs/fats/proteins I should be eating on a low carb day vs high carb day. Is there a calculation I should use to figure that out?
Hi Jacqie: There’s a “Create Your Own Meals” chart in this post: https://heidipowell.net/10617. While this post is about the Extreme Cycle, you can still use the chart to figure out your own macros. Just remember that each gram of protein and carbs has 4 calories, and each gram of fat has 9 calories. Otherwise, we use the portion chart in this “Carb Confusion” post. 🙂
Hello! I’m going to start carb cyclying according your program, but I’m still wondering how many grams of protein, carbs, and fat I should be having in each meal. I know you provide the diagram with the palm, thumb, fist size portions, but shouldn’t I be tracking the macros and calories of what I’m eating? Also, it okay to eat protein and fat that have carbs in them on the days that we aren’t supposed to eat carbs at all?
Hi Hannah: There?s a link to an awesome calculator in this post: https://heidipowell.net/10990. This calculator won?t break down your calories into low and high carb days, but there?s a ?Create a Meal? chart in this post that can help you figure out low and high carb days: https://heidipowell.net/4514. Just remember that each gram of protein and carbs = 4 calories, and each gram of fat = 9 calories. And you can eat whatever foods will fit into your macros. We also offer a customized nutrition program in our app, The Transform App (http://thetransformapp.com), which adjusts as you progress towards your goals. The app has several amazing workout programs too! Hope this helps! 🙂
Hi,
Carb cycling is not a new topic for me, had great results last yearwith it but I am confused about this combination for low carb days.
I had e.g 100g of raspberries with cottage cheese and couple of walnuts for meal 3 on LC day, so I was wondering if it’s okay.
I used to eat that on low carb days and had pretty good results. This was before even knowing about you guys 🙂
I have chosen transform app to kickstart my new transformation as I gained back some pounds lately.
Hi Ana: Since raspberries are carbs, if you’re following any of our carb cycles, you won’t want to eat them for meals 2-5 on a low carb day. Hope that helps – you got this!
I just started using your app. It seems like I am on the Fit Cycling but I really want to lose weight. I am at 36% BF and weigh 168. Based on my scan at nutrishop, they said I need to lose about 28 lbs of fat. Should I be on a different carb cycling plan?
Hi Bobbi: Welcome to the app! Each of the programs offer a weight loss option – the main difference between the programs is the type of workout you’ll do. You can learn more about this here: https://heidipowell.net/12104. And your carb cycle is assigned to you based on your goals on all programs except the at-home program. I hope this helps, and you can totally do this! 🙂
Hi,
I don’t know if this is where to post a question. I had posted one before but cannot find it–sorry! Hope you see this. I am VERY confused about portions and protein sources (I’m a strict Vegan). I am on the TURBO cycle (or trying to–this is day three and I am struggling with what to eat.
I read Chris’s books and I have read through all of the forum posts and replies (seriously : ) I have seen my question a few times, but the answers are still not registering.
Please bear with me. QUestions:
1) Chris’s chart for portions is causing me stress (lol). It is not possible to measure everything via that visual. In the book, there is a rubric that defines each portion by a ratio of 1. So 3/4 cup of oatmeal (I’m assuming cooked?) is one carb portion. (1) portion of Tofu is 4.0 oz = 1 protein. Can I use this metric on the Turbo cycle? It makes more sense to me. I am even more lost as to portion sizes and getting enough (and not too much) protein and carbs) if I use the formula conversions:
Low Carb Day = (1200 X 40% (p)) / 4; (1200 X 20% (c)/4; 1200 X 40%)/9; Carbs & Proteins are a 1 to 4 (calorie) ratio. Fats are a 1 to 9 (calorie) ratio.
2) On one of the Q&A’s it says that a Cliff+plus bar is a good meal replacement for high and low carb days, but the bar has 30 carbs that include 21 grams of sugar.
3) Worst problem–which is making me feel I need to quit before I’ve really started: I’m truly struggling with what to use as proteins during the day. I cannot bring a shake with me–I have no access to a refrigerator. Plus, the protein shakes are very expensive, so eating 4 a day as a protein replacement is not possible. The Tofu packages have all different values listed as a portion size. An 8 oz package of X-tra firm tofu consists of 4 servings (as per the package), with each serving being 84 calories with 8 grams of protein. Even if I use 1/2 a package to meet the “4.0 oz” = 1 protein option on Chris’s list, I will only have 16 grams of Protein, which is low?
As you can see, I’m very twisted on what to do-lol. I hope you see this!!
Thank you
CT
Hi CT: No worries! Just count total carbs from here on out. Let?s get you some answers to your questions:
1. The calorie portion chart is simply a resource, and it was easier to show 100 calorie portions than multiple portion sizes. If you need, for example, 150 cals of a certain food, then multiply what?s on the 100 calorie chart by 1.5, and you?re good to go. And that chart from this post can be used on all carb cycled: https://heidipowell.net/10617.
2. As far as protein bars, many do include fat and carbs beyond our recommendations, but they are a great option in a pinch versus choosing a less-healthy option.
3. For any foods, just try and match the recommended macros for that meal as best you can. It can definitely be trickier on a vegan plan, but it’s doable! Here’s a post that might help: https://heidipowell.net/12054 You might also be interested in checking out our app, The Transform App (http://thetransformapp.com), which has over 500 meals, including many vegan options.
You got this! 🙂
Hope that helps! ?
I have a question about the statement below about the carb cycle not being assigned to you on the home program. I signed up for Turbo and I workout at home. I want to lose 10-12 pounds tops. How do I know if I am on the right plan to support those goals?
On the fit cycle, Can I eat all the vegetables I want without counting them?
Hi Shaye: You can eat non-root/non-starchy vegetables, which are considered “free.” Hope that helps! 🙂
So if we are counting carbs are we going off total carbs consumed or can we subtract the fiber allowing for more carbs ? Does that make sense?
Hi Cortnie: We always count total carbs. 🙂
Hi Heidi!
I started with Transform (FINALLY) this week with my husband. The majority of the meals work great for ME, however, he is extremely PICKY. I want to make this as enjoyable for him and easy for me (I do all the prep right now) so that he can see the health benefits of this lifestyle.
Are there any meals that incorporate bacon or sausage? Typically he would LIVE off of a bacon or sausage biscuit for breakfast. Unfortunately I don’t see anything close to that to help satisfy this craving for him.
Any guidance would be MOST appreciated!!
Hi Lisa: Welcome to Transform! We do have a few meals with bacon and sausage, but for the most part, we stick to leaner meats in the recipes. He can sub bacon or sausage in some of the low carb meals, but he will need to adjust the macros accordingly since they are usually higher in fat than lean meat options. Here is a quick comparison between 3.5 ounces of chicken breast and 3.5 ounces of chicken apple sausage: Chicken (109 cals, 1.2g fat, 0g carbs, 22.9g protein). Sausage (160 cals, 10g fat, 3g carbs, 14g protein). If he has difficulty with subbing, to get him started, he could total up his recommended macros for the day and then aim to hit those totals every day. That way he could include his bacon and sausage (in moderation) and still make progress towards his goals. He could then work towards matching the macros for each meal. We do recommend that every dinner is a low carb meal if at all possible, as this has produced the best results. But it really is all about helping him to make those small, simple changes at the beginning. I hope this helps! 🙂
Hi,
Thank you so much. Yes , it does help. I actually want to use your app and sign up for the plan, but I do not use a smartphone. I have my laptop, but it does not work with the program, unless I am doing something wrong in the download.
I could certainly use help!
Thank you!
-CT
Hi CT: The app will only work on a smartphone or a tablet at this time. We’re hoping to make it available for a laptop or desktop at some point! 🙂
Hi,
I keep forgetting my very basic question:
It looks like a meal and a snack are the same thing (i.e. we eat the same amounts for each meal on High carb days, and each meal on low carb days, but we are eating 5 rather than 3x/day). Is this correct?
-CT
Hi I am using your Transform app and the calorie counts seem really high 1800-1950 and 2700 on my reward day?
Does this seem accurate?
Hi Shawna: Welcome to Transform! It is VERY common to be surprised at the amount of food you should be eating to reach your goals! Most people have the misconception (and ?old school? mentality) that you have to starve yourself to reach your goals?this is not the case at all. For our approach, we start you at the highest calorie intake possible to boost your metabolism and prime your body, then if you EVER plateau, the program will adjust your portions in a ?step-down? manner, to maximize your results and keep you losing. This is transformation the way it SHOULD be done! Your meal plan is totally customized to you and your goals, and so you can feel confident that if you eat all of that delicious food, you will achieve your goals! 🙂
Hi Team Powell,
Thank you so much –I’ll look forward to the laptop app!
I’m a bit concerned though, as without it, I think I may not succeed. I’m really struggling with getting enough protein without the carbs for each meal as a strict vegan.
I actually gained a pound this first week. I’m going to give it another week, but any tips for a Vegan high protein/low carb meal that I can ‘grab & go’ would be great! I don’t mind eating the same thing over and over–it’s the thought process and trying to plan the right options that are causing the stress-lol.
If you have any tips for what I could use as a meal for low carb day, that would be so wonderful, as I can’t afford another week of gaining.
Thank you!
-CT
Hi 🙂
just one question…on High Carb days for meal 2,3,4,5 you don’t add any fats ?
Thanks !
Hi Silvana: You are correct! No fats for high carb meals. 🙂
Hi CT,
I?m also Vega and I get you!
I just started this using huge amounts of tofu, but that results in too much fat on high carb days.
I will use Pea Protein Powder other Vegan Protein powders and defatted Peanut powder as my low fat protein source. I don?t care about the taste, will just stir it in water, maybe add some vanilla. It?s a cheap and good option for me.
Hope this help!
So confused. Is there not a list of what foods are carbs, protein and what vegetables?
Hi Sarah: There are protein ideas in this post: https://heidipowell.net/11162. For carbs, think fruits, root/starchy vegetables, whole grains, legumes, etc. There are complete lists in all of Chris and Heidi’s books: https://heidipowell.net/books-dvds/. Hope that helps! 🙂
Is doing fasted cardio first thing in the morning good to do while on the turbo cycle?
Hi Scott: We recommend eating within 30 minutes of waking and to schedule your first meal around your morning workout as best works for you. Fasted cardio works for some people and not for other people. Here’s a post that can help: https://heidipowell.net/10556
Hey there!
I think I have confused myself! For the snack portions, am I supposed to eat a serving of vegetables with it?
Thanks!
Hi Rachelle: You can have veggies (the non-starchy/non-root type) with any meal or snack! 🙂
What is the difference between turbo and extreme cycle? I just bought the book and I love it so far. Also had a question of what pumpkin is considered a vegetable or carb and is cloud bread allowed? I’m very excited to start this journey.
Thank you.
Caroline
Hi Caroline: On the Extreme Cycle, You’ll have 4 high carb days, followed by 2 low carb days, then your reset/cheat day. On the Turbo Cycle, you’ll do 2 low carb days, 1 high carb day, 2 low carb days, 1 high carb day, then your reset/cheat day. And pumpkin is considered a vegetable. And cloud bread is allowed, and it would count as a fat. You can do this! 🙂