Free Chris Powell's Choose More, Lose More for Life by Chris Powell Page A

appetite).
      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 fifteen to twenty minutes, your craving should be under control!
    Vegetables:
Vegetables fall into the carbohydrates category, but since they’re mostly low-carb and they’re a huge part of carb cycling, I put them into their own group. Veggies are hugely nutritious and send all kinds of good stuff to every part of your body. Everything from your heart to your immune system benefits from a veggie-filled diet, and the antioxidants in veggies help prevent cancer! You can eat as many of these low-calorie beauties as you like, and since they come in such a variety of tasty flavors, shapes, and textures—green beans, spinach, carrots, onions, and so many others—
you won’t get bored
. Filled with fiber, veggies keep you feeling full for a good, long time. Without a doubt, veggies are the perfect food when you’re out to get rid of your fat.
    Healthy Fat:
Speaking of fat, I’ll let you in on a delicious fact:
You can eat fat
when you’re carb cycling! Healthy fat, that is. We’re talking about peanut butter, string cheese, eggs, and a whole assortment of other plant- and dairy-based foods. When you’re carb cycling, you can eat healthy fat on your low-carb days. You’re already getting enough calories on your high-carb days, so you should stay away from fat then. But on low-carb days, a little healthy fat will keep your energy from dipping too low, and will keep you from feeling too hungry. Don’t eat too much, though, or this high-calorie stuff will hold back your weight-loss mission.
    How to Eat: When you’re carb cycling, it’s vital to put together the “when to eat” and “what to eat” components the right way to get the best, fastest possible results. Here’s how to do it:
ON HIGH-CARB DAYS: BOOST YOUR METABOLISM
When to Eat
What to Eat
What Happens
breakfast within 30 minutes of waking up
protein + carb + veggies
wakes up your metabolism and gives your body the fuel it needs to start the day
every 3 hours until you reach 5 meals
protein + carb + veggies
jacks up your metabolism, fuels your organs and muscles, and delivers vitamins and fiber
ON LOW-CARB DAYS: BURN THE FAT
When to Eat
What to Eat
Results
breakfast within 30 minutes of waking up
protein + carb + veggies
wakes up your metabolism and gives your body the fuel it needs to start the day
every 3 hours until you reach 5 meals
protein + fat + veggies
burns fat, maintains your muscles, balances your hormones, and delivers vitamins and fiber
ON REWARD DAYS: RESET YOUR SYSTEM
When to Eat
What to Eat
Results
breakfast within 30 minutes of waking up
Enjoy your reward foods in moderation! (see Appendix C, “Reward Foods,𔄭 at the end of the book)
satisfies your cravings, rewards you for your progress, increases your calorie intake to maintenance level, and maintains your muscles
every 3 hours until you reach 5 meals
Enjoy your reward foods in moderation!
jacks up your metabolism and develops your calorie-burning muscles.
    How to Keep It Going: Every once in a while, it’s a good idea to restart your carb-cycling engine. Even though the high-carb/low-carb pattern prevents your body from adapting to a predictable intake of calories every day, which keeps your metabolism hot even when it should be cool, your intelligent body will eventually wise up to your tricks. When that happens, your metabolism will drop off and your weight loss will slow down or even stop. To restart the process, you’ve got to change up the way you’re eating yet again.
    Once a month you’ll devote a week to the Slingshot Technique. During this week, every day will be a high-carb day. Eat exactly as you do on normal high-carb days, and by the seventh day your metabolism will be blazing away again. When you go back to carb cycling, your body will forget the trick you pulled on it before and start losing weight again. What’s more, the