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
According to my “Smart Food Guide”, Greek yogurt is listed as a protein and yogurt with fruit is listed as a carb. I generally have Greek yogurt every day as part of a meal as protein. Should I only be having this on a high carb day?!? I generally have the Greek yogurt with almonds and veggies on a low carb day.
Hi Heidi, I am wondering how or if I can do carb cycling with any workout regime. I am not new to fitness, been consistently exercising for a about 5 years.(never been sedentary though) I alternate cardio and weight training e/o day for 6 days a week,changing up cardio weekly and weights monthly, always challenged there….but, I have been stuck in a plateau with only about 10 pounds to lose for about 6 months. 🙁 any suggestions you can give me would be great. thank you
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Heidi,
Hi! I have been at a plateau for over a year and a half now weight wise. I lift heavy three days a week with cardio two other days. I have leaned out quite a bit even though my weight has stayed the same. My question is this. I am still trying to lean out a little more and lose those last pesky 5 lbs. Where does dairy fit into this equation? I love greek yogurt and usually eat a serving a day with fresh berries and raw nuts. I also have a small serving of half & half in my coffee and a serving of cheese a day (type varies). Is this hurting my goals? Should I remove some or all of this dairy from my diet? Which category, carbs, protein, etc. does it fall into? Also is there a limit on the amount of fruit you should eat in one day? Thanks so much for your help!
Stacie
i dont understand carbs but want to learn please
I am celiac, also a pescatarian. I do not eat ‘junk food’ not even the gluten free versions, yet I cannot seem to lose any weight. I need to lose about 30lbs. The last 2 1/2 yrs I have been under lots of stress and also a life cycle change and now have found that I have gained about 18lbs. I read both of Chris’ books and am still confused about the high/low carbs when I eat like this all the time.
Legumes, which is known to cause leaky gut along with pasta, whole grain, all these “good carbs” that u are advising others to consume are not good for people. Most of these items contain partially hydrogenated soy bean oil, are processed, filled with sugar, enriched wheat or white flour. Can u please tell me what u advise about all these things contained in most of these products?
If you eat before a workout, is your body burning fat stores or the food you just ate?
What is the type of carb-cycle you would recommend for someone who does Crossfit 4-5 times a week?
The Fit Cycle https://heidipowell.net/2719/carb-cycling-the-fit-cycle/ 🙂
I have a concern. I really REALLY want to try this Carb Cycling, however, I have been told by personal trainers as well as my own research, that due to my own rigorous workout schedules (I teach/do High Intensity Circuit Training classes 3-4 days a week PLUS 2-3 times a week I’m at the gym beating myself with strength training), I should be taking in upwards of 2400+ cals a day..I have read the *Choose To Lose* and I am having a really hard time trying to figure out what my “High Days & Low Days” should be. Then I see this post here, and now I’m more confused. His book talks about 2300 (High Day) 1500 (Low Day), that’s a HUGE caloric difference and with me having MS, I cant afford my body getting too run down due to major caloric deficits. I have a considerable about of muscle mass, but my BF% is still pretty high and I want to change that. At 5’9, my peak was 232# and have been holding 194-198 for over a year and would like to think this program would help me thin out my BF% & also help me “feed the machine” to keep my body strong as my MS is starting to progress a little more. Also, I don’t know if I should, or need, to follow the workouts Chris has in the book seeing as how much I already do. Even the littlest about of guidance would be SO appreciated.
It all depends on what you are trying to achieve and it sounds like your workouts are pretty intense already. Because of your health challenges I would recommend sticking to what your doctor says. 🙂