​Chris Powell's Carb. Cycling

Chris Powell is the trainer on ABC’s television show "Extreme Weight Loss". He holds a degree in exercise science and has devised a plan that he calls “carb cycling” in which he recommends cycling between low carb and high carb days. The seventh day is a “reward day”. Powell explains the carb cycling plan in tow of his books, “Choose to Lose” and “Choose More Lose More for Life”.

The Rules

Low Carb Days
  • Breakfast consists of a portion of protein (size of palm), a portion of carbs and as many vegetables as you want. 
  • You then eat 4 more times and each meal or snack has a protein, a fat (the size of your thumb) and as many vegetables as you want
High Carb Days
  • Breakfast consists of a portion of protein, a portion of carbs and as many vegetables as you want.
  • You then eat 4 more times and each meal or snack has a protein, a portion of carbs and as many vegetables as you want.
Reward Days

Reward days are high carb days. The reward day is designed to help with any cravings for special foods. If the food is a trigger food, however, you will need to give it up. The concept of carb cycling is to trick your metabolism so that it doesn’t go into starvation mode. Then when you have a reward day it resets your metabolism. 
Sample Menu
 
Any Breakfast:
Omelet made with egg whites and vegetables served with oatmeal
Fruit or whole grain toast

High carb snack:
Cottage cheese or yogurt with fruit and vegetables

Low carb snack:
Same as high carb snack above

High carb lunch or dinner:
Portion of lean protein
Serving of pasta, rice or legumes
Vegetables

Low carb lunch or dinner:
Portion of lean protein
Vegetables
Salad with oil dressing
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