Chris and I have been so excited and touched by the positive feedback we’ve received on our new book, Extreme Transformation! As part of our whirlwind adventures, Chris and I recently had the opportunity to visit the amazing peeps at The Chew. Polycystic Ovary Syndrome (PCOS) is a common endocrine system disorder that affects between 5-10% of women of childbearing age. Throwing a New Year’s Eve party tomorrow but you want to kick off 2016 with some healthy eating?
The holidays are wrapping up, the New Year is beginning, and so many of us—myself included—are turning our attention to new health and fitness resolutions.
One day in 2011, Kari Ianuale was getting dressed for work and was having a difficult time buttoning up her size 24 pants. Unfortunately, injuries happen, whether they’re exercise-induced or a by-product of simply living life.
Congratulations to our book winner, Christy Troxell-Thomas Veggies are so awesome that even though they’re complex carbs, we’ve given them their very own group in carb cycling! Good ol’ oatmeal, a popular go-to for breakfast since way back in the early 1850s, is a true nutritional powerhouse. I’m often asked about diabetes and how it relates to carb cycling and exercise, so let’s talk about diabetes!
I stole this way-too-yummy shake recipe off the Instagram account of my good friend (and fellow fitness junkie), Kacey Luvi. 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. 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). 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.
How much fiber a day should I be consuming and what are some good, low-carb sources of fiber? Hi Jennifer: Fiber comes from carbs, so you will get some fiber in fruits and veggies as well as whole grains and legumes.
Hi Tara: Shakeology shakes would be best for a high-carb meal as they do have a good amount of carbs, and one shake would count as both the protein and carb portion of a high-carb meal.
Hi Jen: You can use flavorings throughout the day, just be sure to include them in your calorie count.
I am confused that on some of your high-carb day meals, you add cheese (bbq chicken pizza, etc). I was looking at the graph above, how come Chris and Heidi don’t suggest having a carb with a fat? Hello, quick question for me also : i am starting carb cycling this week after a long time of plateau in my fitness journey. Hi, I’ve written to you a couple of times already but have many questions to ask still, especially now since I keep on not loosing weight, not even one single pound:( Is it ok to write long long questions here?
Hi Elisa: Sometimes it takes a bit longer to answer comments, but we do our best to answer all of them.
Hi, I didn’t see this question asked in this thread (sorry if it was and this is a repeat).
Hello, I just bought the choose more, lose more book and I’m ready to start the classic carb cycling. Only 5 minutes of daily exercise can make you fit and help you reach your weight loss goals. And since I had several Lisas enter, the winning Lisa’s email address has something to do with stars. The 4th season premiere of Extreme Weight Loss (formerly known as Extreme Makeover: Weight Loss Edition) aired on ABC last night!
If it comes from a plant, it’s a carb, and carbs are the preferred fuel source for your muscles and organs. The simple, not-so-healthy ones are found in foods such as cakes, cookies, some commercially made breads, and many processed foods.
This keeps your blood sugar and energy levels steady (and longer lasting), so your calorie-burning furnace stays hot and burns more calories! 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. I have been carb cycling for a few weeks now and have seen a HUGE difference in my slim down goals.
For fruits and veggies, look for strings, seeds, stalks, and skins, and these types will have more fiber in them. I am going to try the Turbo Cycle because I need to loose weight fast well at a healthy rate while working out and then I plan to continue being healthy and active.
I know veggies are a carb, but are they NOT considered a carb in the plans if they are the green leafy ones (not root veggies etc)?
However, you’ll only want to add a fat to it for a low-carb meal or a carb for a high-carb meal. Since there is a bit of fat naturally in some foods, there will be some fat in meals even on high-carb days. Is pumpkin one of the veggies you can eat unlimited or would it be only for a high carb day?
If you have read it anyways could i get any advice regarding the best cycle for my situation and any advice? There’s a graphic in this post that outlines how to put all carb cycling meals together, and on high-carb days, fruit can be the carb portion of any high-carb meal. And it doesn’t count as a carb serving because it does have a considerable amount of fat.
Basically, for a high-carb meal you eat a protein, carb, and veggies (if you’re still hungry). It might be easier to track your calories and make sure you’re getting the right portions sizes if you serve spaghetti and sauce separately. Yes, Quest-like bars are considered low-carb, especially since they have a pretty good amount of fat. You advise to eat your first meal within 30 minutes of waking, what if I work out first thing in the morning and don’t wake up in enough time to eat prior to working out (as context I do crossfit)?
So if your reward day is Saturday (day 7 of the carb cycle week), then day 1 would be Sunday, and you’d go from there.
So with that information and from what I can gather in the book, would you approve this for breakfast: Protein Shake with 2 scoops protein powder, 2 cups water or unsweetened vanilla almond milk, 2 TBSP peanut butter, and 1.5 cups of oatmeal blended in? 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. 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).
Carbs are amazing, and they can be an important key to achieving your transformation goals. I was looking at my food diary the last couple days and noticed that I’m eating little to no fiber. And make sure you’re eating high fiber sources for your breakfast carb, for your veggies (which you can eat with every meal), and for high-carb meals. I have a quick question…can I use shakeology shakes as snacks on low carb days or should I just use as a meal on high carb?
We try and keep that fat to a minimum, so you wouldn’t want to add olive oil or any fats for high-carb meals. I ask as I’d love to make a pumpkin soup as an afternoon snack, but not sure where it fits in. If you need to know more info of backround, meal plan, anything that would be usefull I would be more than happy to share and listen to any advice, beeing pretty frustrated once again here Sorry for the negativity…thank you!!!
The way to lose weight is to burn more calories than you consume, so make sure you’re doing that.
The foods list with calories is to help you put your meals together and give you an idea of how many calories are in certain portions sizes, and these portion sizes do not always match up with the portion size guide.
Do you recommend a certain protein powder like Optimum Nutrition, or something like what I can get at my local Wal-Mart? And yes, with all the talk of “carbs this” and “carbs that” in the media, it can get a bit confusing.
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. I was following the ideal protein diet and have lots of high protein low carb snacks left that would hate for then to go to waste.
But if it is a portion of almonds, how do you measure that in ounces or how many almonds per serving. Im 52 now and find I lose slower now, but on your plan I actually lost more and quicker than I usually do, so Im excited. I didnt see tofu as one of the protein s listed in the chart…But is it ok to eat during the extreme cycle or should it only be eat en on hc days or not at all?thanks again! But maybe I’m confused but I thought that on high carb days the last snack and the dinner the carbs are not allowed? You can use both to put your meals together to help you make sure you’re staying on track. 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 carb cycling seems to work for me (and I love the idea of the 5 meals a day plan because I seem to have a high metabolism because I get hungry more often than my husband, who teases me your always hungry! If you’re following the Turbo Cycle, aim for 1200 calories on low-carb days and 1500 calories on high-carb days. Unfortunately as we know, eating healthy can be a lot more expensive and my grocery bill went up about $25.00 on the plan, Any suggestions on helping to do healthy eating on a budget?
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