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 wish this information wasn’t so old because no female should eat 1200 cal a day I don’t care how big or how small you are a child eats more than that in a day
Hi. Should someone really be eating 1200 calories if they are lifting heavy and trying to lose fat and recomp. That seems extremely low and old school thinking. What would be a good range for calories if you lift heavy four days a week?
Hi Nicole: In Chris and Heidi’s books and basic general carb cycling program, 1200 was the calorie amount for low carb days for women. And yes, that number is low, but for the general public, it’s difficult to recommend calorie ranges since each person, their goals, and other factors are so different. As to the answer to your question, the correct range for you depends on your current biometrics, your complete workout schedule, your daily movement amounts, and other things. Our app, The Transform App (http://thetransformapp.com), does offer a customized calorie/macro program, and it also adjusts as you progress towards your goals. I hope this helps! 🙂
I’m a bit confused. Just read extreme transformation and am following that method, but I’m wondering if I should be doing turbo cycle for weight/fat loss?
Hi Shannon: The extreme cycle, which Chris and Heidi designed after working with their contestants on the show, is an amazing cycle, so if it will work for you, then go for it. You can find descriptions and links to all our carb cycles in this post: https://heidipowell.net/2713. We recommend you follow the cycle that will work for you long-term, whichever cycle that might be. We wish you all the best!
Hi, I am looking at new options to help lose this , hormone/thyroid related female over 60 fat accumulation.
I’ve been doing a “Leptin Sensitivity” (KETO on steroids), diet since January 2020. Although it did aid some serious issues I have, my body seems to have gone into a metabolic slumber.
I need to lose this fat (belly, saddle bags, lower back and arms) and help my hormones/thyroid as much as possible using diet. (I am on medications for both.)
Do to severe disabilities, my exercise is mostly NON weight bearing. I can walk, swim and do some aerobics on treadmill and stationary bike. I do targeted exercises here at home, but all non weight bearing.
I am a “light” exercise person. I love 30 minute aerobics, and some light weights at the gym.
Probably 3 times a week.
So, my question is: the visual for Carbs, Proteins and Fats, is it the size of my palm for protein, size of a fist for Carb portions and size of thumb for fats?
Hi Salome: Yes, you are correct! And here are some FREE resources that can be helpful too: Here are some FREE resources you can use to begin your transformation journey TODAY! https://transformhq.com/freebies/ You can totally do this! 🙂
Hi,
I don’t do any heavy lifting. HIIT (with different body part targets) 4xweek with 2 days of light cardio. Is carb cycling something to do while doing HIIT. I was planning on doing turbo with High Carb on my 2 biggest HIIT days (Legs & full body) or should I keep HC to my off days?
Hi Jamie: Yes, carb cycling can be used with any workout program! And which days (HC or LC) to do on which workout days is totally up to what works best for you. We hope you’ll love carb cycling!
I started the turbo carb cycling and I?m struggling to get to 1200 calories on either day. It?s not super clear how you?re supposed to get to 1200 calories when your carbs, fats, proteins, and veggies are in 100 calorie portions. How much protein and carbs do I eat per meal so that I?m not eating too little ? I?m so confused.
Hi Noel: The foods in the list are in 100 calorie portions simply to make it easy to get 100 calories at a time. You’ll need to eat as many 100 calorie portions each day as needed to reach your daily calories. I’d follow the chart in this post to help you put your meals together, and you should be good to go!
When looking up recipes Keto keeps coming up. Would low carb days be considered keto?
Hi Lindsay: Our low carb days are not really considered keto since they include more carbs than a regular keto meal plan day. If you’re using our app, The Transform App, and are interested in keto, we do have a modified keto plan available. Hope that helps!