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Lose Weight with the Seven Day Carb Cycle Solution

Updated on October 11, 2016

Transformation Specialist Chris Powell is the fitness guru behind the amazing results on ABC’s Extreme Makeover Weight Loss Edition. He regularly helps people drop not 10 or 20 pounds, but 150 to 250 pounds with his diet and exercise plans. Chris feels he has come up with the solution for rapid fat burning, while cutting the cravings for carbohydrates that can typically sabotage even the most determined dieter.

He is not the only one who thinks his plan is foolproof. Dr. Oz recently dedicated an entire episode to the diet, and mentioned several times during the show that his medical team has reviewed the data and research, and feels this could work for many. Chris Powell has come out with a book summarizing the plan called Choose to Lose the 7-Day Carb Cycle Solution.

Carbohydrate are the sugars and starches that become the bulk of energy for all living things. The liver converts carbs to glucose which increases blood sugar and caused insulin to be released. If too many carbs are ingested, the blood sugar spikes, and what can’t be used as energy is converted to fat.

Both Chris and Dr. Oz feel that low carb diets work to an extent, but they lower your metabolism, so eventually when carbs are re introduced the weight tends to come back on, and often more weight is gained because the metabolism is sluggish.

Chris is a former body builder, so has taken some lessons from his past and resurrected the idea of carb cycling. He feels if a diet incorporates both low carb and high carb days, the body can efficiently burn fat, while be satisfied with carbs.

Our bodies need carbs. This is the primary energy source for the body, and brain. Dr Oz’s medical team found the Thyroid gland slows down without carbs, causing the metabolism to slow. When the metabolism is down or calorie levels are down, the body goes into survival mode, and starts storing more fat.

Top 3 reasons why we overeat

Chris Powell feels there are 3 main reasons why people overeat

1-The people around us. Social influences are a big reason to overeat.

2-Boredom. Chris has coined the term hypno-binging where people mindlessly eat while driving or watching TV. Before they know it a few chips has turned into the whole bag being empty.

3-Eating out. This used to be a seen as a treat, but people now eat out sometimes more often then they eat at home. Psychologically though, many still feel like a eating out is a reward, and tend to overeat especially with carbs.

The Plan:

The diet follows a 7 day cycle. It is a low carb day followed by a high carb day alternating for 6 days. The 7th day is a cheat day. For instance if the diet starts on a Monday, this will be the high carb day, Tuesday Low carb, alternating until Sunday which is the cheat day. It seems it may be easiest to pick the cheat day and work the schedule from there.

The main principal is to eat within 30 minutes of waking, and every 3 hours after, giving 5 meals per day.

The high carb days are 1500 calories for women and 2000 calories for men. This is the metabolism boosting part of the diet. The low carb days are 1200 calories for women and 1500 for men, and this is when the fat burning happens.

The breakfast is always high carb 7 days per week.

Chris doesn't want you counting calories or carbs. Instead he likes to use simple portion sizes with the hand as a measuring device.

The protein should be the size of a palm

The carb is the size of a clenched fist

The vegetables are minimum 2 fists

The fat serving is the size of thumb

High carb day:

The high carb day consists of eating approved high carb food, lots of veggies and protein. These days are to be low fat. Sample menu ideas:

Breakfast: Greek yogurt and fruit (banana), or low fat granola and protein shake, or Greek yogurt with low fat granola

Lunch: ground turkey and pasta , or tuna sandwich on whole grain bread with lettuce and tomato , or chicken tostadas (chicken, peppers, corn tortilla, black beans)

Snack: whey protein shake blended with oats (Dr Oz liked this one)

Dinner: Flank steak and small potato, or whole grain pasta with chicken and lots of vegetables and marinara (remember no fat)

Preview of Episode on Dr Oz

Low carb day:

The low carb day consists of eating protein, lots of vegetables, and healthy fat.

Sample menu ideas:

Breakfast: sandwich whole grain English muffin, egg whites, salsa tomatoes, breakfast taco (corn tortilla egg whites and tomatoes Mrs dash)

Snack: protein shake with peanut butter, or celery peanut butter and cheese stick,

Lunch- lettuce asian wrap with protein and avocado and vegetables

Dinner :steak with green beans with almonds

Cheat day

The Cheat day allows us to stay on the diet emotionally and psychologically. It tricks the body into thinking you are not on a diet which turbo boosts metabolism when the surge of carbs happens. Think during the week, at a weak moment while dieting, of what you want on your cheat day.

Cheat day has 4 rules:

1- The cheating can only occur at breakfast and or lunch, because eating carbs late in the day are more likely to stay as fat.

2- You can only eat 1000 calories more than you are normally eating. So 2500 calories.

3- You must eat at a table, without distraction, so you enjoy the cheat

4- There cannot be any leftovers or you will be more likely to cheat later in the week. He suggests having your cheat meal at a restaurant, so it can be fully enjoyed.

Acceptable carbs

Bread: Must be whole grain or Ezekiel,

Tortillas: brown rice, corn or Ezekiel

English muffin: Ezekiel

Cereal: All Bran, Fiber One, Kashi (go lean, good friends or Heart to Heart), Low fat Granola, oatmeal

Fruit: Apples, apricots, bananas, berries, grapes, kiwis, melons, oranges, tangerines

Grains: Amaranth, Barley, buckwheat, couscous, long grain brown rice, or wild rice, spelt

Pasta: brown rice or whole grain

Potato: Russet, red or Yellow or Sweet potato, small

Peas, corn, lentils, beans(legumes)


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