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 Heidi
I watched the television show and read Chris’s book “Choose to lose” and I loved it.
My biggest challenge is proteins due to allergies. I can’t eat read meat and eating chicken too often drastically slows my bowel and causes a lot of pain and discomfort. I can eat some fish like salmon but not shellfish.
I’m okay with nuts but allergic to peanut.
ANY SUGGESTIONS?
Here are some ideas: dairy products (cottage cheese, egg substitues/whites, Greek non fat plain yogurt, vegetable proteins (tempeh, TVP, tofu), pork tenderloin, and whey protein shake powders. Hope that helps!
i’m loving the carb cycling I’ve been on it a week now and have lost 6 pounds. i’m having trouble coming up with some snacks for the in between meals?
thanks
Are raw carrots ok to eat on a low carb day?
Carrots are considered a starchy/root veggie, so they are best for high carb meals. 🙂
Hi …I just got done reading Choose More Loose More and I am excited to start this journey …I have one question I think I am just “thinking” to much about it and getting confused….If I want to make up my own meal for example I love overnight cold oatmeal in the mornings ..I make it with 1/2 c oatmeal 1/2 c greek yogurt and 3/4 c almond milk… Is this something I could eat on my high carb days? Or how do can I figure out what I need to adjust to make this work for cycling? any help is greatly appreciated…
thanks so much
This oatmeal recipe would have most of a carb portion (the oats – an actual portion is 3/4 cup), most of a protein portion (the Greek yogurt – an actual portion is 3/4 cup), and a healthy fat (the almond milk – anything over 1/2 cup is considered a healthy fat). So as you’ve described it, this would be a great reward day meal. Please refer to the foods list beginning on page 192 for more information. Happy carb cycling!
Hi Heidi, I am a 26 yo female with hypothyroidism. I am trying to lose about 35 pounds. I am currently 178 pounds and 5’11”. I want to be around 140 at the end of my journey. I’ve lost about 8 pounds, but it’s taken me about 2 months (trying to wean off eating out and drinking alcohol). I want to add a protein supplement and start the turbo carb cycle. Do you have any ideas if this will affect my hypothyroidism? I am currently on medication to keep it in a normal range. Please let me know! I appreciate your help!
It’s best to discuss this with your healthcare team as they are best equipped to know if the program will work for you as-is or if any modifications need to be made for your hypothyroidism. Happy carb cycling!
I’m excited to get started with Carb Cycling! As a general rule, how many carbs is considered “low” versus “high”? I’ve purchased the book, but haven’t seen it anywhere. Thanks!
We don’t count grams of carbs in carb cycling, we count portion sizes. There’s a great graphic in this post (as well as lots of other awesome info) that will teach you how to put together every meal – both low and high carb – in carb cycling: https://heidipowell.net/4514/carb-confusion/. Happy carb cycling!
I have a question about protein. The amount I weigh requires me to eat 140 grams of protein. (Weight is 284lbs.) To lose weight. …Does this sound right to you?
Hi Marissa: In carb cycling, we don’t really count grams, we count portion sizes, so it’s hard to answer this question.
I love you both! The show has inspired me to quit being lazy and lose weight! ! Being more active, trying to eat healthier, and being a better example to my kids. 🙂
Do think you can eat too much fruit? I eat very healthy, want to carb cycle, but LOVE my fruit.
While fruit is very nutritious, it’s also important to eat other things like proteins, healthy fats, whole grains, and veggies. In carb cycling, however, you can have fruit as the carb portion of any breakfast and of any high carb meal. Happy carb cycling!
Are quest bars good on both low carb and high carb days? If it has low net carbs, then it would work for low carb days?
They are best for low carb days. 🙂
How are questbars considered low carb? The label says 21 grams of carbohydrates. Is the dietary fiber not considered to be “carbs” in the carb cycling program? If we have a protein shake do we look at the sugar grams vs dietary fiber? and how does sugar alcohol play into all of this?