Carb Cycle Basics

(Carb Cycle Progam information contained in this post is credited to Chris Powell at www.chrispowell.com)

Carb Cycle Basics

I started my weight loss, again,in October 2013 when I was my heaviest ever - 280 lbs. I chose Weight Watchers because it had worked in the past and I was always successful in losing up to 50 lbs. This time, though, my journey is longer. My total weight loss would need to be 110 lbs!

I like the Weight Watchers program because followers are eating real food, have to make crucial decisions about purchasing the food, there is support by way of meetings and online/etools and resources, tracking is a must and they encourage exercise.

Programs that have prepared foods may get fast results but followers are usually not learning to change habits and there is no maintenance support after the weight is lost and the pounds come back.

After losing about 55 lbs, my weight loss stalled. Partly because I was slipping back into old habits and partly because my body had grown accustomed to my new habits.

In December 2014, I had a partial hysterectomy. I feared the weight coming back as I would have 7 weeks of recovery in which I could not workout or run. In the end, I only gained 10 lbs and to date I have lost it all thanks to Carb Cycling.

My body and my mind needed a change. 

I needed something different so I talked to my trainer/friend Chris Kueneman at Higher Ground Fitness in Bakersfield, Ca. (http://highergroundfitnessdc.com)

 He shared with me the success both personal and from clients about carb cycling.

I really didn't have to change all that much.

What I was mainly changing was how often I ate and when I was and wasn't eating carbs!

I NEEDED TO FUEL MY BODY DIFFERENTLY!

I am still following Weight Watchers however I am following Simply Filling.

I am tracking using My Fitness Pal for a few reasons: I need to SEE calories and sodium intake and I need a more focused tracker for exercise and calorie intake/deduction based on that.

I also track on good ole pen and paper because I need to track WHEN (the exact time) that I'm eating to ensure that I'm eating 5 times per day within 3 hour intervals.

I KNOW, it sounds like a alot but lets face it - I HAVE ALOT TO LOSE!

So here are the basics of Carb Cycling:

I am using the Turbo Cycle which is:

Sunday- cheat day (I still eat 5 meals but alternate between carbs/fats at each meal)
 Monday- high carb
 Tues- low carb
 Wed- low carb
Thurs- high carb
 Friday- low carb
 Sat- low carb.

*You can choose any day to be your cheat day.

*There are different Cycles to choose from. See cycle details at www.chrispowell.com

EVERYDAY  eat FIVE meals - one every three hours - follow correct portion sizes and don't over do it.

EVERY DAY  eat for breakfast- a starchy carb, a veg or fruit, and a protein serving.

LOW DAYS (eat 4 meals in addition to breakfast that include): a protein, a fruit or veg and a healthy fat.

HIGH DAYS (eat 4 meals in addition to breakfast that include): a protein, a fruit or veg and a starchy carb.

WATER - drink at least ONE gallon of water per day! It is necessary to hydrate your body correctly! That's = 128 fluid oz. or 16- 8 oz glasses.

Example: here is what a HIGH DAY might look like for me

Meal #1 @ 6:30 am - protein = Vanilla Protein Shake

-veg/fruit = Granny Smith apple

-starchy carb = dry oatmeal

(I would blend this together as a shake)

-10 oz of water

-1 cup of coffee no creamer/no sugar

Meal #2 @ 8:30 am - protein=Strawberry Protein Shake

- veg/fruit =banana

- starchy carb= blueberry bagel low cal

Meal #3 @ 12:00 pm - protein = 3 oz chicken breast diced

- veg/fruit =  lettuce, cucumber, celery

- starchy carb = garbanzo and kidney beans

Meal #4@ 3:15 pm - protein = Quest or other low sugar protein bar

- veg/fruit = cucumber

- starchy carb = flavored low fat/low sugar yogurt

Meal #5@ 6:00 pm - protein= egg salad

- veg/fruit = artichoke hearts

- starchy carb = 2 slices 45 cal whole wheat bread

*At every meal I also drink at least 16 oz of water and additional water while working out.

Example: here is what a LOW day might look like for me

Meal #1@ 6:45 am - protein= Vanilla protein shake

- veg/fruit = none

- starchy carb = dry oatmeal

-other = vanilla, cinnamon

*blended as a shake; you could also just make oatmeal

Meal #2@ 8:45 am - protein = Quest or other protein bar

- veg/fruit- apple

-healthy fat = raw almonds, low fat string cheese

Meal #3@ 12:00 pm - protein= In & Out Cheeseburger protein style (no bun, no sauce)

- veg/fruit = lettuce, tomato, onion

- healthy fat - none

Meal #4@ 2:45 pm - protein = protein bar or shake

-veg/fruit = baby carrots

- healthy fat - raw walnuts

Meal #5@ 6:00 pm - protein= lean ground beef

-veg/fruit- lettuce, tomato

-healthy fat = black olives, low fat cheese

-other = low fat dressing

*taco salad at home

DON'T DECIDE ON YOUR OWN WHAT A CARB IS AND WHAT A HEALTHY FAT IS!!!

*Make sure protein shakes/drinks/bars are low calorie, low sugar and high protein

(print this at www.chrispowell.com by signing up with your email address- it's an instant download)

So that's probably enough for one post! Please post any comments or questions!

My next post will contain information on the protein drinks and bars that I use and information on meal prep! Preparation for the week is crucial to stay on track to your goals!

Meal prep is EASY, FAST and frees up your time during the rest of the week!

Meal prep HELPS you make better eating decisions!!!

God bless you in YOUR journey!

3.1runmom