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
If grabbing a quest protien bar, do you count Total Carbs or Net carbs?
Whew! This explains so much! Total clarity! Thank you thank you thank you!!!!! 🙂
Started day 1 today—missed both snacks due to class and a late lunch hopefully day 2 goes better!… I mentioned this plan to my doctor and her only response was ‘I recommend low carb/no carb only’… I made my own choice to try carb-cycling after doing a lot of research on it.
Christina, are you diabetic?
Hi I currently do crossfit to help loose weight and for strength my question is I work out 6 days at week at the 5 am class now as much as I would love to eat before class I don’t for fear of it coming back up I do have a protein shake. .Can I eat my morning meal 30 min after class ?
Thank you Chris and Heidi… I was able to finish my 1st day of turbo cycle successfully and didnt even feel hungry… infact was not able to eat so much… just because of you guys.. You guys motivated me to try it once again and it workedd…. I am so happy… THANKYOU SO MUCH!!!!… will keep you guys updated about my weight loss… !!!! :-D..
Current Weight = 76 kgs.
This is awesome! You got this! 🙂
Hi,
I read chris’ book- choose more lose more.
I have few doubts and posted that on fb, I guess this is the right place I should have posted. :-).
Please please answer my questions:
1) when can we have beverage?
2) what if the calorie intake exceeds the standard calories?
3) I saw few items whose calories differ from the calories given in the book. Please tell me which one to follow.
4) how much of solid food can come in 1 oz? This is my first day, all I am ending up is measuring the protein on food weighing machine as 1 oz = 26 gm. Please tell me the measurement.
5) sometimes the portion size you have provided exceeds or doesnt reach to the portion sizes according to my hand. What should I do in this case?
6) How should I measure the cardio exercises like zumba and dance (except trademill) and can I do them for as much as I want to do, exceeding 5 minutes for sedentary people?
7) can I include wheat and black chickpea?
For now I can only think of these.. please please answer my question. I have already started my day and thinking whether this diet will work or not as there is a lot of difference in calories given in book and the calories given on net. I just want myself to feel motivated to do this diet and struggling to make myself believe that yes, I can reduce 57 pounds and ton my body using your formula.. please please help me……
Is carb cycling healthy for breastfeeding moms? My baby will be a year and I will start weaning her soon. I just want to know if it’s safe to start as I’m weaning her. Thanks!!!
Hi! I am on week two of the turbo cycle. I find it incredibly difficult but I believe it is worth the sacrifice. I have ten pounds to lose to be at a healthy weight. I have hit a weight loss plateau for more than three months and was really hoping this would do the trick. I exercise 4-5 days per week and burn 600-800 calorie during each session. My intensity is there because I often have to bring my heart rate back down after hitting beyond 85% of my maximum. The scale is not moving nor are my measurement. Any advice is appreciated:) Thank you for being Awesome!
would love to get the free printable food guide!
How do I do this if I am gluten free?
when you chose carbs on high carb days, simple pick gluten free carbs like sweet potatoes, gluten free pastas and such.