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
Im just starting to get into exercising… and I tried to do a pull up today… cannot. any good ways to help build arm muscles and to have a goal to complete a pull up? I have 2, 5, 8 lbs weights and a kettle bell. also push ups?? how many sets? I did dislocate shoulder in highschool so my one shoulder is weaker.
To strengthen your upper body, do pushups, bicep curls, tricep dips or raises, shoulder presses, chest presses, and ab exercises to strengthen your core. If your shoulder starts to bother you, it would be a good idea to get it checked out sooner rather than later. Start with two sets of 12-15 reps with a rest in between sets. If you can finish the second set, then increase your weight a bit. If you can’t quite finish that second set, then your weight is pretty right on. Good luck! 🙂
Hi! A month ago I started carb cycling, love it so far! Also seeing/experiencing results while I was already quite “in shape”, so that’s great! I’m just confused about one thing: The book says you can add two fist portions of veggies to you meals, or as much as you want. Does this mean the calories of the veggies don’t count? Or do they? Hope you can help me, thankyou!
Great question! Yes, the calories of the veggies do count towards your daily total, but since they’re veggies, the calorie count is small. Happy carb cycling!
I’m excited to get started on carb cycling, but have a question regarding the inclusion of only low fat dairy and egg whites. I try to eat ‘whole’ foods and wonder if full fat dairy and whole eggs can be used with carb cycling? and what the impact of that would be? Thank you for your insight.
Great question! Here’s some info that will hopefully help you figure things out: 4 egg whites = 1 protein serving, 2 egg yolks = 1 fat serving (so basically, 2 eggs would be 1 fat and 1/2 a protein). Full fat dairy would be considered a fat due to the high fat content. Happy carb cycling!
I know there are recipes in Chris’s book, but is there another place online where we can find other carb cycler’s recipes or Chris or Heidi’s additional recipes. I’m trying to find new and simple meal plans so I don’t get bored. Thanks so much.
There are some recipes on this site: https://heidipowell.net/category/blog/food/ (you might have already seen them). As for other carb cycling sites, I’m not really familiar with any.
Hi!
I have just reread Chris’ newest book as I am in my first week of carb cycling (Turbo Cycle). I have a couple of questions that I can’t seem to find the answer to:
1. What is hummus considered…a healthy fat? Since it is Chickpeas, I wasn’t sure if this could only be consumed on High Carb days.
2. In regards to the slingshot week, am I correct that you are saying to eat the serving of carbs each meal of each day, but no healthy fats at all that week (unless they are eaten on the reward day)? That seems awhile to go without eating a healthy fat of some kind, so I wanted to double check that.
3. Is it okay to work out on the reward day, but to take off working out on one of the low carb days?
Thanks in advance!
Danielle
Great questions! 1) 2 tbsp on hummus is considered a flavoring. More than that would be considered a carb or fat depending on how much fat is in the hummus. 2) Yes, during your slingshot week you don’t eat any healthy fats (except on reward day). 3) It’s best to follow the exercise program as outlined in the book. Happy carb cycling!
I started carb cycling about a month ago and I’ve lost 15 lbs! It’s so helpful that I’m not hungry or craving, likely because I’m eating such a balanced diet. Could you please clear up for me whether or not we “have” to eat two fists full of veggies at our snacks? I would rather only at meals, but if it’s necessary to eat the veggies at all 5 meals, I’ll do it. Thanks!
Congrats on those 15 pounds gone – that’s awesome! Two fist fulls of veggie are recommended for all low carb meals, and for high carb meals if you’re still hungry. You got this!
I just have a question regarding the veggies, this is only my first week on the classic cycle. My first day on low carb was pretty hard and I had to eat some extra veggies. What I am wondering is if we can have 2 servings (if needed) at the snack time or if it is just with the whole meals 3 times a day?
You can have two fist fulls of veggies with all 5 meals every day. Happy carb cycling!
Hello — I want to start carb cycling and get my family into it, but I’m somewhat confused. In the post above, Heidi says every breakfast of every day is a high carb meal, but none of the recipes (looking in the “Choose More, Lose more for life” book”) beneath “Breakfast” have a carb included in them for low-carb days.. help!
At the end of every recipe in “Choose More, Lose More for Life” there are instructions on how to make each one either a low or high carb meal. Hope that helps. Happy carb cycling!
I have been reading a lot lately about reverse dieting in the bodybuilding world primarily and the damage that low calories can have on your metabolism. The calories suggested for women, even on high carb days, seem low to me at 1500. I know this is probably an estimate but wanted to hear your thoughts on the topic. At some point would it be acceptable after the body is responding to the cycling to slowly add more calories to our diets each week so that we are eating the max amount of calories possible while still losing/maintaining weight? I hope this makes sense. I would really like to try this carb cycling but am curious about my questions above.
Chris and Heidi designed their carb cycling program after a lot of research. Here’s another post that might shed some more light on this topic: https://heidipowell.net/5366/all-about-calories/, and you can read more about their program in their book, “Choose More, Lose More for Life.”
Can I do this program if I don’t eat dairy?
Yes, you can!