Chris Powell Transformation Specialist

Carb Cycling 101

Carb cycling is the foundation of what I do every day and with every client.  It works!  I’m going to introduce you to the basics of carb cycling and the four different carb cycling plans—Easy, Classic, Turbo, and Fit—as well as 9-Minute Missions, which work in combination with carb cycling for optimal weight loss results.

First up, the carb cycling basics.

What is Carb Cycling?

Carb cycling is an eating plan with alternating high-carb and low-carb days. It’s that simple. It also has built-in reward days or reward meals (depending on the plan you’re following), so you can still eat your favorite foods on a regular basis. Sounds pretty much perfect, right? You can eat healthy foods, enjoy foods you love, and still lose weight.

While each plan has a different mix of high-carb and low-carb days, each day works basically the same:

• Eat five meals—no more, no less.
• Eat a high-carb breakfast that includes both protein and carbs within 30 minutes of waking.
• Eat your remaining 4 meals—either high-carb or low-carb, depending on the plan you’re following—every 3 hours.
• Choose approved foods (Sign up here to receive a FREE printable food guide!)
• Drink a gallon of water.

How does it work?

In order to lose weight, our bodies need the right combination of proteins, carbs, and healthy fats. Here’s why:

• Protein builds and maintains muscles and these muscles burn calories like an inferno. Protein also breaks down more slowly than carbs and fat, which burns even more calories and helps you feel fuller longer.

• Carbs are the preferred fuel source for your muscles and organs, and they come in healthy versions (vegetables, fruits, grains, and legumes), and not-so-healthy versions (cakes, cookies, soda, doughnuts, candy, and many processed foods).  Healthy carbs are also crucial for burning calories, and since they break down more slowly than those not-so-healthy carbs, they keep your blood sugar and energy levels steady, and they also keep your calorie-burning furnace hot so it burns more calories!

• Healthy fats (unsaturated fats) eaten in moderation help the development and function of your eyes and brain and help prevent heart disease, stroke, depression, and arthritis. Healthy fats also help keep your energy levels steady and keep you from feeling hungry.

So why do we alternate high-carb and low-carb days in carb cycling? On high-carb days you’re stocking your calorie-burning furnace so that on low-carb days your furnace burns fat, and lots of it! This pattern tricks your metabolism into burning a lot of calories, even on those low-carb days. It’s an amazing and well-proven process.

What are the benefits?

Carb cycling has many benefits:

• It fits any lifestyle.
• You’ll learn how to shed weight and body fat, and how to make smart lifestyle choices for the rest of your life. This puts YOU in control.
• You’ll feel better and have more energy.
• You’ll eat the foods you love.
• You’ll build lean, strong muscles.
• You’ll be empowered physically, mentally, emotionally, and spiritually.

We’ve touched briefly on carb cycling. Learn more about my four Carb Cycling plans to find your ideal one and let’s get cycling!

Easy Carb Cycle

Classic Carb Cycle

Turbo Carb Cycle

Fit Carb Cycle

We’ve just skimmed the surface of carb cycling here. Get even more details on carb cycling in my books Choose to Lose: The 7-Day Carb Cycle Solution, and Choose More, Lose More for Life

Carb Cycling: The Fit Cycle

Do you want to “lean up” without compromising your athletic performance? Do you want to train for long periods of time? Then the Fit Cycle is the cycle for you. The Fit Cycle not only eliminates fat, but it also supplies your body with the fuel it needs to perform successfully, no matter what sport you choose to excel in.

Unlike the other three carb cycles, the Fit Cycle only has two low-carb days per week, and there’s a very important reason for this: The extra high-carb day allows your muscles to absorb more fuel (glycogen), which you’ll need for maximum athletic performance. During your low-carb days, when this supply of glycogen gets depleted, your muscles will develop insulin sensitivity. When you then have a high-carb day or your reward day, these insulin-sensitive muscles will actually soak up more carbs, your body will burn this extra fuel instead of storing it as fat, and you’ll still lose weight. It’s an amazing process!

Here’s what a Fit Cycle week looks like:

<insert chart, Choose More, Lose More, p. 88>

With the Fit Cycle you won’t lose weight as fast as with the Turbo Cycle, but you will be able to maintain your athletic performance. However, if you do experience a slight decrease in your athletic performance with this cycle, and you’re not as concerned about losing weight, try combining the Fit Cycle with pre- and post-workout supplements or meal replacement shakes with some extra macronutrients.

And as with the other cycles, you can stay on the Fit Cycle or change cycles at any time. It all depends on your weight loss and athletic goals.

For more information on the Fit Cycle or any other cycle, check out my book, Choose More, Lose More for Life.

Carb Cycling: The Classic Cycle

I first introduced the Classic Cycle in my first book, Choose to Lose: The 7-Day Carb Cycle Solution. While the Easy Cycle is the easiest cycle, the Classic Cycle is the simplest carb cycle. It offers a quick and easy introduction to carb cycling and results in fast and steady weight loss.

Unlike the Easy Cycle, which has a reward meal incorporated into every high-carb day, the Classic Cycle has an entire reward day every week. Imagine that—a whole day to satisfy those cravings for your favorite foods! And you’ll still lose weight.

Here’s what a Classic Cycle week looks like:

<insert chart, Choose More, Lose More, p. 85>

With the Classic Cycle, besides losing weight at a quick and constant pace, you’ll also be able to tune into what is happening in your body during this carb cycle process. You’ll learn and actually feel how food affects your body, and while you may experience some brief periods of nausea, headaches, low energy and other symptoms as you change the way you fuel your body, these will be temporary. In the end, you’ll have a whole new appreciation for this marvelous body you have! And as with the Easy Cycle, you can stick with the Classic Cycle throughout your weight loss journey or move onto another cycle. You are in control!

Find more information on the Classic Cycle in both my books—Choose to Lose: The 7-Day Carb Cycle Solution, and Choose More, Lose More for Life.

Carb Cycling: The Turbo Cycle

If you want to shed those extra pounds extra fast, the Turbo Cycle is for you. Of the four carb cycles, this cycle takes off weight the fastest. Unlike the Easy and Classic cycles, which alternate low and high-carb days, the Turbo Cycle pits two low-carb days against every high-carb day. That means you’ll burn fat two days in a row before your body’s furnace (metabolism) is re-stoked on your high-carb day, and you’ll lose weight really, really fast!

Even though the Turbo Cycle has an extra low-carb day as compared to the Easy and Classic cycles, it is not a calorie-restricted cycle. Women should not consumer fewer than 1,200 calories a day, and men should not consume fewer than 1,500 calories a day. And since you’ll have two low-carb days in a row, you may feel less energetic on the second low-carb day. But this is okay. These low-carb days are powerful weight-loss accelerators!

Here’s what a Turbo Cycle week looks like:

<insert chart, Choose More, Lose More, p. 87>

As with the other cycles, you can stay with the Turbo Cycle as long as you want, or you can change cycles. This program is tailor-made to you and you alone!

For more information on the Turbo Cycle or any other cycle, check out my book, Choose More, Lose More for Life.