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Choose More, Lose More for Life diet by Chris Powell (2013): Food list

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Choose More Lose More for Life - diet book by Chris Powell from Extreme Makeover: Weight Loss EditionChoose More, Lose More for Life (2013) is a carb-cycling diet written by Chris Powell from Extreme Makeover: Weight Loss Edition. It’s the sequel to Choose to Lose (2012), with alternative cycles.

  • Carb cycling – 4 different patterns.
  • High-carb days – Eat 5 times a day, protein + carbs + veggies for all meals/snacks (eat similar amounts for each meal or snack)
  • Low-carb days – Eat 5 times a day, protein + carbs + veggies for breakfast, protein + fat + veggies for other meals/snacks (eat similar amounts for each meal or snack)
  • Reward meals or reward days – unrestricted, eat in moderation
  • Slingshot week every 4 weeks – high-carb every day

Below is a description of the food recommendations in the diet. Cycle options  |  General guidelines  |  Low carb days  |  High carb days  |  Reward meals  |  Reward days. There’s a lot more in the book.

Get a copy of Choose More, Lose More for Life for guidelines for transformation, setting goals and promises, exercise guidelines and specific exercises, serving sizes of food for 100 calories, guidelines on bulk-prepping, and recipes

The reasoning behind Choose More, Lose More for Life

The book argues that high-carb days boost your metabolism, which then stays high on low-carb days, burning more fat than it would on a static or stable nutrition program that has you eating the same way every day. The author says that the most important step is to make a commitment to yourself, not just to lose weight but to change your life: Exploring your identity, finding your authentic self, and getting to know your emotional side – what makes you tick and what makes you stumble – are essential to transformation.

Choose More, Lose More for Life diet plan – What to eat and foods to avoid

Select which cycle you want to follow, then follow the guidelines for what to eat and avoid in general and on low carb days, high carb days, reward meals, and reward days.

Cycles – 4 choices

There are 4 variations of carb cycling for you to choose from, based on your lifestyle and needs. From easiest to most difficult:

  • Easy cycle
    • This is a laid-back version for people who are just starting the journey and who feel that they might lack the willpower to stick with carb cycling – you can reward yourself regularly
    • For 3 weeks, carb cycle
      • Day 1 – low carb day
      • Day 2 – high carb with one reward meal
      • Day 3 – low carb day
      • Day 4 – high carb with one reward meal
      • Day 5 – low carb day
      • Day 6 – high carb with one reward meal and weekly weigh-in day (morning)
      • Day 7 – high carb with one reward meal
      • Then for 1 week, follow the Slingshot Technique – every day is a high-carb day
  • Classic cycle
    • This was the cycle suggested in Choose to Lose
    • For 3 weeks, carb cycle
      • Day 1 – low carb day
      • Day 2 – high carb day
      • Day 3 – low carb day
      • Day 4 – high carb day
      • Day 5 – low carb day
      • Day 6 – high carb day and weekly weigh-in day (morning)
      • Day 7 – Reward day
      • Then for 1 week, follow the Slingshot Technique – every day is a high-carb day
  • Turbo cycle
    • This accelerates and intensifies your carb-cycling results so you can reach your weight-loss goals as quickly as possible
    • For 3 weeks, carb cycle
      • Day 1 – low carb day
      • Day 2 – low carb day
      • Day 3 – high carb day
      • Day 4 – low carb day
      • Day 5 – low carb day
      • Day 6 – high carb day and weekly weigh-in day (morning)
      • Day 7 – Reward day
      • Then for 1 week, follow the Slingshot Technique – every day is a high-carb day
      • You’ll feel a dip in your energy level with two low-carb days in a row, especially on the second day
  • Fit cycle
    • This is for you if you’re already super-active but you want to drop some weight; it allows you more carbs while exceling in your sport or training for long stretches of time each day. It claims to increase your performance – on your low-carb days, when you deplete your glycogen stores, your muscles develop insulin sensitivity, so when you eat high-carb your insulin-sensitive muscles super-compensate and soak up more carbs than they normally would. If you’re focused on your performance and don’t want to lose weight, pre- and post-workout supplementation, perhaps meal-replacement shakes with some extra macronutrients, can help fuel your performance while minimizing weight loss
    • For 3 weeks, carb cycle
      • Day 1 –  high carb day
      • Day 2 – high carb day
      • Day 3 – low carb day
      • Day 4 – high carb day
      • Day 5 – high carb day
      • Day 6 – low carb day
      • Day 7 – Reward day and weekly weigh-in day (morning)
      • Then for 1 week, follow the Slingshot Technique – every day is a high-carb day
  • Maintenance – diet for life
    • Continue to eat 5 times a day and drink plenty of water
    • Select a cycle that works for you – either the Easy Cycle or the Fit Cycle
    • Make sure you continue to reward yourself, and that the reward will satisfy you – it could be once a week, or twice a week, or every other day, or once a day
    • Give yourself an acceptable weight range to stay within. If you’re gaining weight, reduce the rewards and carb cycle the weight back down. If you’re gaining weight, add in 100 calories of smart carbs each day

Women shouldn’t consume fewer than 1,200 calories a day; men shouldn’t consume fewer than 1,500 calories a day

If your body adapts to the three weeks on, one week off pattern, do a Slingshot then and there to get off your plateau. If that doesn’t work – check your portion sizes and fine-tune them if you need to, or try switching to a faster carb cycle – Easy to Classic, Classic to Turbo

If you have a weigh-in that baffles you as being higher than expected, think back a day or two and notice how much sodium you may have eaten in canned foods, cured meats, or other processed foods

Don’t try to speed up weight loss by eating fewer calories – if you do that, your body will get the signal to protect its fuel reserves. Make sure you get your calories

General guidelines

Foods to eat in general with Choose More, Lose More for Life

  • When to eat
    • Eat breakfast within 30 minutes of getting up
    • Eat another meal or snack every 3 hours for a total of 5 meals/snacks in the day
    • Example carb-cycling meal schedule, with a 6.45 am wake-up time: 7 am breakfast, 10 am morning snack, 1 pm lunch, 4 pm afternoon snack, 7 pm dinner;  eat similar amounts for each meal or snack
  • Protein – lean and low-sodium
    • Beef – cube steak, flank steak (lean), roast beef (low-sodium), round steak, sirloin steak (extra lean), ground beef (extra lean)
    • Game meats – venison, elk
    • Pork – tenderloin, low-sodium ham
    • Poultry – chicken breast (skinless), chicken thighs (skinless), ground chicken breast, duck breast, turkey breast (low-sodium deli), turkey breast (skinless, not deli), ground turkey (99% fat-free)
    • Fish – branzino, catfish, cod, flounder, grouper, haddock, halibut, pollock, salmon, sardines, sea bass, snapper, sole, swordfish, tilapia, tilefish, trout, tuna
    • Shellfish – clams, lobster, shrimp
    • Dairy – cottage cheese, egg substitutes, egg whites, Greek yogurt (nonfat, plain)
    • Powdered protein – whey protein, egg protein, soy protein, rice protein, hemp protein
    • Vegetable protein – tempeh, textured vegetable protein, tofu. For vegetarians, tofu can be substituted into any meal
  • Fats
    • Dairy – cheeses – blue cheese, brie, cream cheese, egg yolk, feta cheese, goat cheese, mozzarella, parmesan, romano, sliced cheeses (e.g. cheddar, colby, gouda, havarti, monterey jack, muenster, swiss)
    • Dairy – other – cream, sour cream
    • Dressings – creamy dressing, mayonnaise
    • Fruit – avocado, olives
    • Nuts and seeds – almonds, almond butter, peanut butter, pecans, sesame seeds, sesame butter, sunflower seeds, walnuts
    • Oils – flaxseed oil, olive oil
  • Vegetables
    • Unstarchy vegetables – artichokes, asparagus, bell peppers, bok choy, broccoli, broccoli rabe, brussels sprouts, cabbage, cauliflower, celery, chard, collard greens, cucumber, endive, eggplant, fennel, garlic, green beans/wax beans, kale, leeks, mushrooms, mustard greens, okra, onions, peppers, parsley, radicchio, radishes, rhubarb, salad greens (arugula, romaine, other lettuces), scallions/green onions, shallots, snow peas, spinach, sprouts, squash, tomatoes, turnips, zucchini
    • Root vegetables and starchy vegetables, listed under carbs below
  • Flavorings
    • Herbs – including basil, parsley, rosemary, thyme
    • Spices – including cajun seasoning, cayenne pepper, cumin, fennel seeds, garlic powder, ginger, Italian seasoning, paprika, steak seasoning
    • Butter spray, chili paste, chili sauce, extracts (e.g. almond extract, peppermint extract, vanilla extract), hummus, horseradish sauce, hot sauce (e.g. Tabasco), ketchup (low-sodium), lemon juice, lime juice, low-sodium broth, low-sodium soy sauce, marinara sauce, mustard, salsa, tomato paste, tomato sauce, vinegar (e.g. cider, red-wine, white-wine), Worcestershire sauce (watch out for high sodium)
    • Salad dressings – consider the fat content – balsamic vinaigrette, French dressing, Italian dressing
    • Sweeteners – stevia (e.g. SweetLeaf, Truvia), xylitol (e.g. Xlear, Xylosweet), sorbitol, erythritol, honey in very small amounts
  • Beverages
    • Almond milk (unsweetened), soy milk (unsweetened)
    • Coconut water (pure)
    • Coffee, tea (regular, green, or herbal)
    • Tomato juice
    • Water (flat or sparkling)

Foods to limit with Choose More, Lose More for Life

These may be eaten for breakfast on low-carb days, and in all meals on high-carb days

  • Fruits
    • Apples, apricots, bananas, berries (blackberries, blueberries, cherries, raspberries, strawberries), grapes, grapefruit, kiwifruit, lemons, limes, oranges, mangos, melons, nectarines, papayas, peaches, pears, pineapple, plums, tangerines
  • Carbs
    • Breads – brown rice tortillas, corn tortillas, Ezekiel 4.9 breads, Ezekiel 4.9 English muffin, Ezekiel 4.9 tortillas, whole-grain bread
    • Cereal – All-Bran, Fiber One, Kashi Go Lean, Kashi Good Friends Cereal, Kashi Heart to Heart, low-fat granola, old-fashioned oatmeal, steel-cut oatmeal
    • Grains – amaranth, barley, bran, buckwheat, brown rice, millet, oats, popcorn, quinoa, wild rice
    • Legumes – beans (boiled or low-sodium canned), lentils, soybeans/edamame, soy nuts (slightly salted)
    • Pasta – brown rice pasta, couscous, whole grain pasta
    • Root vegetables – beets, carrots, parsnips, potatoes, rutabagas, sweet potatoes/yams
    • Starchy vegetables – corn, peas
  • Meal replacement shakes
    • Contain protein, carbs, fiber, vitamins, and minerals (avoid carb-containing shakes for no-carb meals)

Foods to avoid with Choose More, Lose More for Life

These may be eaten in your reward meals or reward days, if you have to, but keep them out of your house to avoid temptation

  • Processed and refined carbohydrates
    • Table sugar and other sugars, including brown sugar, corn syrup, raw sugar
    • Candy, chocolate, ice cream, soda with sugar
    • Fruit juice
    • Refined flour / white flour and foods containing it
    • Baked goods such as bagels, white bread, cake, cookies, crackers, pretzels, donuts, pastries
    • White rice
    • Chips
  • Processed foods
    • If you have to get processed foods, try to find low-sodium options
  • Fatty foods
    • Fried foods
    • Hydrogenated oils
  • Foods high in sodium
  • Alcoholic beverages
    • Beer, wine, hard liquor
  • Artificial sweeteners
    • Saccharin (Sweet’N Low), sucralose (Splenda), aspartame (Equal, NutraSweet)
    • These can be useful while you’re cutting back on sugary processed foods and getting used to eating whole, healthy food
    • It may be a good idea to eventually switch from artificial sweeteners to natural sweeteners

Low carb days food list

Foods to eat on low carb days in Choose More, Lose More for Life

  • What to eat when
    • Eat breakfast within 30 minutes of getting up:
      • Protein (palm-sized portion – 5 ounces for men and 3 ounces for women) +
      • Carb (clenched-fist-sized portion – 1.5 cups for men and 1 cup for women) +
      • Unstarchy veggies (at least 2 clenched-fist-sized portions – 3 cups for men and 2 cups for women)
      • This is the only day of the meal with carbs
    • Eat another meal/snack every 3 hours until you reach 5 meals/snacks  (similar quantities for each meal or snack; in some places in the book he asks you to eat 5 meals, in other places 3 meals and 2 snacks – it’s the same thing):
      • Protein (palm-sized portion – 5 ounces for men and 3 ounces for women) +
      • Fat (thumb-sized portion, from the base up – 2 tablespoons for men and 1 tablespoon for women) +
      • Unstarchy veggies (at least 2 clenched-fist-sized portions– 3 cups for men and 2 cups for women)
      • Sauces, dressings, and condiments portions should be no larger than the size of your index and middle finger, from the base up
    • Drink a gallon of water every day
  • See “what to eat” above for the types of foods to eat
  • To kill your cravings: Start your day with a high-fiber breakfast; fill up with water throughout the day; put something minty in your mouth; if an incredibly strong craving pops up on a low-carb day, eat just a little portion of healthy fat and drink some water – within 15-20 minutes your craving should be under control

Foods to avoid or limit on low carb days with Choose More, Lose More for Life

Note that you may go through detoxification if you’ve been eating junk food, particularly high-sugar high-fat foods, for years. You might experience nausea, headaches, low energy, and other symptoms. These should pass. If your detox symptoms are too uncomfortable, you may want to begin with the Easy Cycle and transition later to the Classic Cycle when your detox is done and you’re ready for faster results

If you cheat on a low-carb day, don’t freak out. Don’t play catch up – have a high-carb day the next day if that’s on your cycle.

High carb days food list

Foods to eat on high carb days in Choose More, Lose More for Life

  • What to eat when
    • Eat breakfast within 30 minutes of getting up:
      • Protein (palm-sized portion – 5 ounces for men and 3 ounces for women) +
      • Carb (clenched-fist-sized portion – 1.5 cups for men and 1 cup for women) +
      • Unstarchy veggies (at least 2 clenched-fist-sized portions – 3 cups for men and 2 cups for women)
    • Eat another meal/snack every 3 hours until you reach 5 meals/snacks (similar quantities for each meal or snack; in some places in the book he asks you to eat 5 meals, in other places 3 meals and 2 snacks – it’s the same thing):
      • Protein (palm-sized portion– 5 ounces for men and 3 ounces for women) +
      • Carb (clenched-fist-sized portion – 1.5 cups for men and 1 cup for women) +
      • Unstarchy veggies (at least 2 clenched-fist-sized portions – 3 cups for men and 2 cups for women)
      • Sauces, dressings, and condiments portions should be no larger than the size of your index and middle finger, from the base up
    • Drink a gallon of water every day
  • See “what to eat” above for the types of foods to eat

Foods to avoid or limit on high carb days with Choose More, Lose More for Life

Reward meal food list

Foods to eat in reward meals in Choose More, Lose More for Life

  • You can have this at any meal except dinner (rewards are avoided at dinner because late nights tend to be a slippery slope for most – once you start rewarding, you can’t stop)
  • Enjoy your favorite foods during your reward meal
  • Try not to go overboard, but ensure that you’ve satisfied your cravings
  • Consider enjoying your favorite foods outside of your home to keep the temptations out of your kitchen

Foods to avoid or limit in reward meals with Choose More, Lose More for Life

  • You should probably avoid your trigger foods – anything you crave that might be a slippery-slope food for you that you can’t stop eating once you get the first taste
  • If you can’t shake a hankering for your trigger foods, explore other options that might satisfy your needs – for example, if you can’t resist potato chips, try a different crunchy salty snack like pretzels or popcorn instead

Reward day food list

Foods to eat on reward days in Choose More, Lose More for Life

  • What to eat when
    • Eat breakfast within 30 minutes of getting up
    • Eat another meal every 3 hours until you reach 5 meals
    • Eat what you like in moderation; watch out for calories and sodium
  • Enjoy your favorite foods during your reward day

Foods to avoid or limit on reward days with Choose More, Lose More for Life

  • Watch out for your trigger foods

Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, not endorsing it.

Get a copy of Choose More, Lose More for Life for guidelines for transformation, setting goals and promises, exercise guidelines and specific exercises, serving sizes of food for 100 calories, guidelines on bulk-prepping, and recipes

Buy now from Amazon
Also visit the author’s social media sites: http://chrispowell.com, https://www.facebook.com/realchrispowell, and https://twitter.com/RealChrisPowell. He recommends these resources: Weight Watchers, Overeaters Anonymous, and FindSportsNow.

How has this diet helped you? Please add a comment or question below.

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{ 66 comments… add one }

  • Cara mengobati November 25, 2013, 7:26 am

    need more info on diet plan

    • Penny Hammond November 26, 2013, 8:19 am

      This is a summary of the foods to eat on the diet – for a full description of the diet, please see the book.

  • jane January 30, 2014, 12:52 pm

    thank you, this was information I was looking for. I am currently on the fast metabolism diet and this seems very similar to me.

    • Yogana October 13, 2014, 8:38 am

      Jane, I’m was in the Fast Metabolism diet for two cycles. I lost so little in the second one that I decided to try this carb cycling. How are you doing with the Carb Cycling? Did you get better results?

  • Nancy February 15, 2014, 6:33 pm

    At the start of your article it says:

    High-carb days – 5 meals a day, protein + carbs + veggies for breakfast, protein + fat + veggies for other meals
    Low-carb days – 5 meals a day, protein + carbs + veggies for all meals

    Shouldn’t the first line be for LOW carb days and the second for HIGH carb days?

    • Penny Hammond February 16, 2014, 4:22 pm

      Oops, thanks for spotting that! I’ve updated it.

  • yetsi March 22, 2014, 6:28 pm

    Hello thanks for this. Can you help me with this? I dont like banana, what else can I have?

  • Elena April 15, 2014, 2:39 pm

    Hi! Thanks for the this! One question.. i did’nt get the part of “weekly weight-in day (morning) can you explain that to me please?
    Thanks again!

    • Penny Hammond April 16, 2014, 7:40 am

      The author suggests you weigh yourself only once a week, on day 6 (usually a Saturday).

      Here’s what he says about the weekly weigh-ins and tracking weight loss (p.64):
      “What to Expect: Things to Look Out For
      So you’re carb cycling away, eating the right foods at the right times. How do you know you’re getting anywhere? You do a weekly weigh-in each Saturday (no more often than that, as your weight fluctuates from day to day!), but sometimes from week to week you might not see a change in that number on the scale. Don’t worry about it— it doesn’t mean you’re not making progress! In fact, you’re most likely burning fat as your body develops new muscle— which burns fat faster. There are other, more reliable, signs to show that your body is responding exactly the way it should:
      – The fit of your clothes (they should be getting looser; this is the very best indicator of where you’re at)
      – Your physical and mental energy level (you’ll notice extra energy on high-carb days)
      – Your appetite and craving levels (just a heads-up: cravings might be higher on low-carb days)
      – Water retention (you should be peeing more on low-carb days than on high-carb days)
      – Sleep quality (you might fall asleep faster after a high-carb day, but you should feel better rested after a low-carb day due to the increased output of growth hormone)”

  • Linda April 20, 2014, 7:36 pm

    I have the book and have read it cover to cover and I still can’t figure something out. It’s 5 meals, 3oz protein, veggies, carbs or no depending on the day, fat or no depending on the day. Now I see a graph that says 3 meals and 2 snacks. Which one am I suppose to follow. 5 meals or 3 meals and 2 snacks? Ty for the info!

    • Penny Hammond April 21, 2014, 7:03 pm

      The portion sizes he gives for snacks is the same as for meals; I think that he words it this way because people are more used to the concept of 3 meals and 2 snacks. Eat the portion sizes given for all meals and snacks, whatever you prefer to call them.

  • Bree June 2, 2014, 4:28 pm

    Hey Penny,

    Do you know how many grams of carbs are to be consumed on the low and high carb days?
    How many do you eat?

    Or whoever else is doing this, how many do you eat?

    Thanks heaps :)

    Bree

    • Penny Hammond June 8, 2014, 12:12 pm

      Chris doesn’t give portion sizes in terms of grams of carbs – because people are different sizes, he asks you to use your hand size to work out your portion size.
      No counting grams of carbs.
      You should only eat the permitted carbs – they’re listed in the general guidelines above.

      On low carb days, he says you should have carbs for breakfast only – a clenched-fist-sized portion, which is about 1.5 cups for men and 1 cup for women.
      On high carb days, he says you should eat carbs with each one of your 5 meals/snacks in the day – a clenched-fist-sized portion, which is about 1.5 cups for men and 1 cup for women.

  • Liza June 3, 2014, 12:04 am

    I read that it says to eat first meal 30 mins after waking up. I like to exercise before I eat my breakfast. Will this affect my results if I wait?

    • Penny Hammond June 8, 2014, 12:17 pm

      The book says again and again that you should eat within 30 minutes of waking up.
      Chris talks about a short exercise program that he does before breakfast – “9 Minute Missions” (p.64). But it looks like if you want to do a long exercise program you should do it after your first meal.

  • Holly June 3, 2014, 11:58 am

    I have the book – love it – but I want to print out the sample weeks in the appendix so that I can follow the daily 9 minute workouts, etc. – however I have a digital copy and I cannot print from the Kindle Reading App. Is there a way to get these sheets in a pdf version??

    • Penny Hammond June 8, 2014, 12:23 pm

      I don’t know about any pdf’s – you could download Kindle for PC or Kindle for Mac, open the book and use ‘print screen’ on your computer to capture a copy

  • Soso July 1, 2014, 5:26 pm

    Hey
    I am french and I Read Chris powell’book
    When he says one cup for women , I don’t how much is it in grams
    Someone could help me?
    Thank you

    • Penny Hammond July 2, 2014, 2:00 pm

      1 cup is a volume measurement, rather than weight. It’s 236 millilitres – say just under 250 ml.

  • Soso July 12, 2014, 5:21 pm

    Thank you penny for your help

  • Pumzapimu July 13, 2014, 12:15 am

    Clenched fist size portion for the whole meal or one thing in meal should be of this size . I mean the whole meal should be if clenched fist size or protein also carbs etc each of them should be this size ?

    • Penny Hammond July 13, 2014, 8:23 am

      Eat all the foods listed for that meal, and for each type of food use the portion size listed for that meal.

      Looking at the example of breakfast on low-carb days:
      Eat all of these:
      (1) Protein – have a palm-sized portion – 5 ounces for men and 3 ounces for women
      (2) Carbs – have a clenched-fist-sized portion – 1.5 cups for men and 1 cup for women
      (3) Unstarchy veggies – have at least 2 clenched-fist-sized portions – 3 cups for men and 2 cups for women
      The total amount of food on the plate would be about 3 1/2 – 4 clenched fists

  • Kim Hutchins July 14, 2014, 11:28 am

    I know it says to stay with the same portion size each meal and snack. But will it mess up the whole plan if I eat somewhat less on my snacks and a little more on my meals? During the work week while at work it’s really hard to have say a meal during my snacks, because my break times don’t allow me but just a few minutes. Thanks

    • Penny Hammond July 14, 2014, 5:39 pm

      It’s possible the plan might not be so effective if you do that, but reality exists so do what you can!

  • Ally Rich July 23, 2014, 3:52 pm

    Hello,
    On the classic plan, can you switch the reward day to Saturday instead of Sunday?

    Thanks in advance!!

    • Penny Hammond July 24, 2014, 7:23 am

      Chris says “I’ve made Sunday the reward day in the programs that follow, but if there is another day of the week that would be a better reward day for your life, you can declare it your reward day. But be sure you set this reward day in stone so you don’t find yourself “chasing the reward”— or justifying more than one reward day a week.” (pp. 75-76)

  • Linda Henry July 29, 2014, 7:30 pm

    Popcorn was on the shopping list in the book. When can we have popcorn. Can it be a high carb day snack every once in a while. Missing salty snacks and crunch.

    • Penny Hammond August 4, 2014, 7:31 pm

      Popcorn is a permitted carb – when you’re allowed to have carbs in a meal or snack, you can have popcorn in the permitted portion size.

      • Lexi March 25, 2015, 3:24 pm

        Hi Penny,

        What is the permitted portion sized for popcorn please? I couldn’t find it in the book. Thanks!

        • Penny Hammond March 26, 2015, 3:40 pm

          Count popcorn as a carb, and look for the meals where you’re allowed carbs and the portion sizes for them. It’s generally a clenched-fist-sized portion – 1.5 cups for men and 1 cup for women.

  • amy m September 4, 2014, 9:17 am

    Hi, i just started the classic carb cycling plan and i am a little confused about how to properly use condiments. Ex: hummus, light mayo, ketchup. Is it ok to use these things daily? I have the book but can not find any additional info on this topic. Thanks!

    • Penny Hammond September 4, 2014, 10:10 am

      Chris says that sauces, dressings, and condiments portions should be no larger than the size of your index and middle finger, from the base up.
      Note that ketchup and hummus contain carbs – and on low carb days you should only have carbs for breakfast.

      • Karen January 21, 2015, 9:05 pm

        I’m confused too about when to use “Flavorings” or condiments. ketchup and hummus are listed under flavorings which contain carbs and Penny Hammond suggested on low carb days to only eat these items at breakfast or with any meal on High carb days. But almond butter, mayo and dressings which are listed under fats also contain carbs within the diet it says items in the fat category are allowed at each meal (except at breakfast) on low carb days. I’m confused!

        • Penny Hammond January 23, 2015, 7:55 am

          This is a low-carb diet, not a no-carb diet. The serving sizes for these foods are very small and the book says you can eat them at that portion size.

  • Lee September 24, 2014, 10:31 pm

    I’m so confused, can someone list an example of what you would eat on a high carb day VS A low carb day?

    Thanks for any help

    • Penny Hammond September 28, 2014, 2:57 pm

      On a low carb day, you might have protein foods and unstarchy vegetables and some fat. You can also have a small amount of carbs for breakfast.
      On a high carb day, you can also have whole-grain or unprocessed carbs at certain meals – whole grain bread, whole grain cereals, legumes, whole grain pasta, root vegetables, starchy vegetables.
      Look at the guidelines for what to eat at each meal on high-carb days and low-carb days.

  • Ang Fraser October 1, 2014, 3:19 pm

    Hi I’ve just started the plan and I’m confused as to where fruits fit into it. I can’t really find it in the book. I can see what fruits are ok under smart foods but can you have fruits on both high carb and low carb days? Thanks for any help you can give

    • Penny Hammond October 5, 2014, 2:19 pm

      In the “food promises” on page 29, no. 39 says “Eat a piece of fruit every day”. So you should have fruit on low-carb as well as high-carb days.
      However, Chris definitely lists fruits as carbs. So on low-carb days you should have them in the only meal that allows carbs, which is breakfast.

  • Margarita Escalante October 7, 2014, 4:19 pm

    I bought both books. Read them. I still don’t really get it! I guess my mind in too used to WW. I have problems with what he considers Proteins and Carbs… I’ve always thought Yogurt was Dairy. But he has classified it as a Protein. So is Fruit a simple Carb? Then what is a corn tortilla? A carb also? Can we eat Fruit on Low Carbs days? or just protein and fat? Fruit and Breads are for High Carb days only? Or can we use fruit and oatmeal for Breakfast only on Low Carb days.. then for meals to follow, Protein and a fat… So confused. And No FAT on HCdays…Just LOST!! But need to lose 140 lbs. ,well at least 100 to be healthy. TY!

    • Penny Hammond October 8, 2014, 8:47 am

      There are 3 main “macro-nutrients” that provide calories in foods: Protein (building blocks for your body) and Carbohydrates/Carbs and Fats (both energy sources). Foods are made up of these “building blocks” plus water, vitamins, minerals, and other things in small amounts. Look on nutrition facts labels to see how much of each of these is in a particular food – in the USA they all list fats, carbs, and proteins. You can also look up the nutrients in foods on a nutrition database such as http://ndb.nal.usda.gov/ndb/foods.

      Yogurt and other milk products are dairy foods because they’re produced from milk, that’s where they come from on the farm (and eggs tend to get grouped with dairy). But the foods themselves contain a mixture of protein, carbs, and fats – cheese and cream have more fat and yogurt has more protein.

      Fruits, corn tortillas, breads, and oatmeal are mainly carbs, and that’s what you’re cycling on this diet. You can have them on high-carb days, and for breakfast only on low-carb days.
      And you’re right, no fat on high carb days – on those days you’re getting your energy from carbs.

      Hope that helps!

  • Dawn October 18, 2014, 10:30 pm

    Hi, I have just ordered Choose More, Lose More. I know you are suppose to eat 30 min after waking up. However, 3 days a week I get up at 3:20am to head to the gym. The other 2 days, I’m up at 4:30 to head to the gym. How should I go about this 30 min rule? That is really early to attempt a meal.
    Thank You!

  • Rodrigo November 8, 2014, 12:03 pm

    Hi i have a few questions, ive started this plan to lose body fat, bu i have a few questions.

    1. On high carb days, should I eat carbs in all meals including dinner?
    2. On high carb days can I eat for example brown rice in every meal(1.5 cups) even though it has more calories than certain other carbs
    3. How many cals on high carb and low carb days

    Thank you

    • Penny Hammond November 9, 2014, 11:34 am

      Chris says that on high carb days, you should have carbs with every meal on high carb days.

      The book doesn’t tell you how many calories to eat on this diet – the main point is to cycle the amount of carbs you eat. So as long as you’re eating whole food carbs as recommended in the book, it doesn’t matter if one type of whole food carb or another.
      There’s nothing in the book saying that you have to have variety in the carbs you eat, but the author does encourage you to eat a variety of foods generally.

      The number of calories on high carb and low carb days aren’t given, as this isn’t a calorie-counting diet.

  • Rodrigo November 8, 2014, 4:52 pm

    Is the cheat meal obligatory?? If i still eat healthy on that day will beneffit or affect my progress? Im trying to cut fat in the healthiest and fastest way

    • Penny Hammond November 9, 2014, 11:44 am

      It looks like Chris advises reward meals / reward days so you can satisfy your cravings without cheating – they’re designed to satisfy your psychological and emotional cravings for the sugary or fatty foods you love the most (p.74). If you don’t have cravings, have a regular high-carb day instead. If you do have cravings (be honest with yourself), follow the guidelines and have reward meals so you don’t feel deprived or restricted.
      Keep in mind that there’s no single definition of “healthy” food – what’s health-giving for one person may not be for someone else, and if you have pre-conceived ideas of what is healthy you may actually be depriving yourself of foods that might benefit you.

  • Roxy November 24, 2014, 2:27 pm

    Chris Powell 7 day carb cycling you can chose from a smoothie with almond milk, protein and 1 cup of fruit everyday, can I do the same with his new book/program Chose More Lose More it seems different for breakfast?

    • Penny Hammond November 26, 2014, 4:27 pm

      The Choose More, Lose More for Life diet has 4 different patterns of carb cycling, and there can be some variation of high carb days and low carb days depending on which pattern you choose to follow. However, for high carb days the meal plan is always the same, and for low carb days the meal plan is always the same, and for breakfasts for both high carb and low carb days you’re told the same thing – to eat protein (palm-sized portion – 5 ounces for men and 3 ounces for women) + carb (clenched-fist-sized portion – 1.5 cups for men and 1 cup for women) + unstarchy veggies (at least 2 clenched-fist-sized portions – 3 cups for men and 2 cups for women). So you should add some unstarchy veggies to your breakfast.

  • Roxy November 30, 2014, 11:27 am

    When choosing a protein bar what is a the nutinal guidelines I should look for ie. Fat, carbs and protein?

    • Penny Hammond November 30, 2014, 5:16 pm

      Chris doesn’t mention protein bars in his guidelines.
      See if you can find something that doesn’t contain any of the “don’t eat” ingredients.
      Then look for something that fits with the guidelines for the particular meal you’re looking to substitute. You should make sure you’re still getting unstarchy veggies, which I don’t think are ever included in protein bars.

  • DaShaunda December 5, 2014, 4:26 pm

    I like to make meals like zuchinni lasagna or chicken enchiladas. If I’m not able to have any fat on hc days, then these meals wouldn’t work because they have cheese, right?

    • Penny Hammond December 5, 2014, 7:34 pm

      You’re right – but you can have them on your reward day!

  • Roxy December 9, 2014, 1:44 pm

    I have been doing the turbo cycle, and today was a bad day had a bad lunch on my LC day, what do I do to recover?

    • Penny Hammond December 10, 2014, 9:03 am

      Chris says that if you cheat on a low-carb day, don’t freak out. Don’t play catch up – have a high-carb day the next day if that’s on your cycle (p.85)

  • Carmen February 7, 2015, 10:57 am

    meals should be made as described ?? then carbo + protein + vegetables for breakfast and then it depends on what provides the schematic ??? if I wanted to have breakfast and snacks with protein and carbohydrates only then I could add 6 handfuls of vegetables in the other meals ??? Then for cups or punching means for food already cooked or raw and private waste ?? ‘Thank you very much

    • Penny Hammond February 8, 2015, 2:16 pm

      Yes, the meals should be made as described – that means that you have to eat vegetables with your breakfast, even if that sounds strange to you.

      I can’t see clear guidelines about whether the vegetable portion sizes, where you cook the vegetables, are for raw or for cooked. So I looked at the recipes for spinach, which can be very bulky when raw and shrinks down a lot when cooked. The recipes don’t talk about cooking spinach, but one recipe (Chicken Ratatouille) calls for about 1 cup of baby spinach per portion, which is about one fist size, and it’s wilted by putting the hot sauce on top of it. So I assume that the quantities are for the raw vegetables.

  • Michelle L February 16, 2015, 1:12 pm

    2 questions –
    1. I am also a little confused about fruit. I see that you should eat fruit daily, treat it as a carb, and eat it in the meal that allows carbs. So for example breakfast each day allows a carb. For women its one cup. I assume the cup can be made up of whatever you like for a carb, like a half slice of sprouted grain bread and 1/2 cup of fruit?

    2. I have been following the FMD for about 40 days. I am looking to switch to carb cycling, but I am having trouble making a meal map similar to what the FMD offers for planning. Are you aware of any meal planning tools/ maps for this carb cycling plan?

    Thank you!

  • Doris m. March 15, 2015, 10:06 pm

    Is this. Diet. Good. For diabetes

    • Penny Hammond March 16, 2015, 7:19 pm

      The book doesn’t claim that this diet is good for diabetes.

  • Mark Santelli March 25, 2015, 11:01 am

    You listed Alcohol beverages to avoid.
    But in the book those are the beverages Chris suggest
    In moderation.
    I thought you might want to change that.
    Thanks, Mark
    BTW, I love this blog of the break-down

    • Penny Hammond March 25, 2015, 11:21 am

      Thanks for the heads up. Could you please tell me what page you saw that on?

      On page 28 this book says “Cut out the beer and alcohol”
      On page 242 he tells you to throw out “alcoholic beverages: beer, wine, and hard liquor”.
      Searching for beer, wine, alcohol, and liquor, I can only find Chris telling you to avoid them, nothing about having in moderation.

  • janet May 4, 2015, 5:09 pm

    I just want to confirm. I’m doing Turbo Cycle and the book says to do the shapers (strength training) exercises on days following a High Carb day. Is that correct? Other sites recommend doing strength training on High Carb days. Thanks for clarifying.

    • Penny Hammond May 7, 2015, 7:03 am

      I’m sorry, I focus on the food side of diets not the exercise side. It’s possible that the book and the other sites have different recommendations based on what the authors believe works best.

  • cathy steeves June 9, 2015, 3:03 pm

    almost nine months ago I started a low carb diet I lost a little over 50 pounds in about four and a half months now I’ve been staying the same the last couple months so I just started this carb cycling diet yesterday so I’m really hoping it works and I am enjoying everybody’s comments thank you

    • Penny Hammond June 15, 2015, 12:11 pm

      Well done with your weight loss so far, and good luck!

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