Choose to Lose: The 7-Day Carb Cycle Solution

Choose to Lose: The 7-Day Carb Cycle Solution

3.6 101
by Chris Powell

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From celebrated fitness trainer Chris Powell, star of ABC's EXTREME WEIGHT LOSS, comes this inspirational weight loss book to help anyone conquer their weight. You've seen him change lives on television. Now, in Choose to Lose, Powell presents fast and easy workouts, diet guidance, basic recipes, and insight into finding the true transformation

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From celebrated fitness trainer Chris Powell, star of ABC's EXTREME WEIGHT LOSS, comes this inspirational weight loss book to help anyone conquer their weight. You've seen him change lives on television. Now, in Choose to Lose, Powell presents fast and easy workouts, diet guidance, basic recipes, and insight into finding the true transformation mindset. Following his Carb Cycle Solution, you can drop pounds safely and quickly while learning how to listen to your body to optimize your overall health and fitness.

Powell's easy-to-follow Carb Cycle Solution contradicts everything you've heard about avoiding carbohydrates in an attempt to lose weight. Not only does Chris encourage you to eat carbs, he will show you how to use them to amplify your weekly weight loss. By cycling between high-carb and low-carb days, your body will alternate boosting metabolism one day and burning fat the next. You will never feel deprived of the foods you love, because you can fine-tune the solution to suit your needs. Powell gives you complete control over your nutrition plus plenty of opportunities to indulge, and offers many delicious recipes to help you stay on track. If you work it, the Carb Cycle Solution may very well work for you—for the rest of your life.

With detailed exercises and accompanying photographs, as well as guidelines on how to revamp your environment, support system, and more, Powell not only shows you how to lose pounds, but also works with you as a coach and mentor, teaching you how to finally take control of the incredible machine that is your body. His words of encouragement will be there day after day as you build unstoppable momentum, guiding your body toward your ideal weight.

Great physical change begins with a psychological one: Change your mind, change your body.


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Editorial Reviews

Publishers Weekly
Powell's celebrity status from ABC's Extreme Makeover: Weight Loss Edition will likely spur readers seeking their own little miracle as he promises results that are "easy, fast, and fun"; certainly the story of a 630 lb. 26-year-old who lost 401 lbs. in 22 months should convince some doubters. Moreover, his perspective of body fat as "unused" energy and the self as "an athlete-in-training" are as helpful as his visual aids. Included are master grocery lists and directions on how to prep food for three to four days in just 45 minutes. However, Powell's regimen gets complicated once the alternating exercises are added to the diet mix-and for those who make it this far, Powell then demonstrates both proper and improper workout methods. The bottom line is that Powell's regimen sounds great as long as he's around to administer it and dish out daily encouragement. Unless he comes with the book, though, it could be difficult to achieve the desired results. (Dec.)
Library Journal
Claiming that most Americans eat like Sumo wrestlers (little at breakfast but gut-busting portions for lunch and dinner), this book by Powell (known as the fitness trainer on the TV show Extreme Makeover: Weight Loss Edition) is aimed primarily at the already morbidly obese. His upbeat message is that yes, you can lose weight; in fact, this group of dieters tends to find the early days easier than others do. Powell's carb cycling plan loads carbs (good ones, not bad ones) on alternate days, purportedly fooling the body so it won't go into the starvation mode that keeps the pounds on. But all dieters must make a commitment, and that is what Powell aims for, inspiring readers to change their lives for the better.

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By Chris Powell


Copyright © 2012 Chris Powell
All right reserved.

ISBN: 978-1-4013-2445-2

Chapter One


According to government statistics, 70 percent of adults in the United States are overweight, including the 34 percent—a third of our population!—who are obese. Even more staggering is the rate of obesity among our children. No wonder more than half of all Americans have tried a weight-loss regimen at some point. Unfortunately, nine out of ten of us give up our weight-loss efforts within a week, often within the first three days. I witnessed this over and over again in my work as a personal trainer.

The National Institutes of Health (NIH) evaluates weight and overweight using a measure called Body Mass Index (BMI). BMI calculates the relationship between height and weight: The more you weigh relative to your height, the greater your BMI. Here's how it all adds up:


Underweight Healthy Weight Overweight Obese Morbidly Obese (BMI under 18.5) (BMI 18.5–24.9) (BMI 25–29.9) (BMI 30–39.9) (BMI 40+)

Average under 110 lbs 110–144 lbs 145–173 lbs 174–232 lbs over 232 lbs Woman (5'4" tall)

Average Man under 125 lbs 125–163 lbs 164–196 lbs 197–262 lbs over 262 lbs (5'8" tall)

What's your BMI? Visit and use the BMI calculator or check the charts in Appendix A.

When I made nutrition plans for my clients, they'd at first think their program was fantastic. But three days or a week later, real life would set in, and they'd surrender. They couldn't hit their weight goals, so they ended up feeling like failures. For me, it felt as if I wasn't doing my job. I had failed to give my clients a plan they could stick with. How to break through that three-day to one-week failure wall? I was determined to find the secret to sustainable weight loss and the keys to improving physical health and emotional well-being. I had to make weight loss easy, fast, and fun.

I knew it was possible to stay motivated for more than a few days or a week, but I also knew we each have a unique, individual, and super-busy life. It became clear to me that all too often our habitual lifestyle doesn't facilitate weight loss. To lose weight permanently, I realized, we must embrace a new lifestyle. To embrace a new lifestyle, we must be equipped with the right mindset, the right knowledge, and the right tools.

A light bulb went off in my head. I realized what my clients needed to know and what tools they needed to make sustainable change in their lives. I started to design a whole new way to lose weight. Now, after years of hard work and incredible results with my clients, I've created a program—The Carb-Cycle Solution—that's effective for everyone.


If you work it, The Carb-Cycle Solution will work for you, for the rest of your life. As you change your lifestyle, you'll quickly realize that you can lose weight and keep it off. You'll see the results you want and quite possibly surpass your expectations.

My program, The Carb-Cycle Solution, is a unique twist on the powerful weight-loss method called carb cycling. Essentially, it's a system for eating a high-carbohydrate diet one day followed by a low-carbohydrate diet the next. Alternating high-carb days with low-carb days is a wonderfully balanced nutrition technique. It's easy to follow because you don't feel deprived, and it can bring you amazing and permanent weight-loss results.

There is a reason why I work with the super obese: They have a longer journey than any of us, but they are able to completely transform their bodies and change their lives within just one or two short years. They are living proof of the body and mind's amazing ability to transform. And if they can do it, anyone can do it: especially you.


Ah, the word "diet." It probably makes you think of restriction, deprivation, and boredom, among other disagreeable things. I want you to rethink this four-letter word. The word diet simply refers to a pattern of eating. That's it! You can have a 5,000-calorie-a-day diet, or a 1,500-calorie-a-day diet. Some diets are high in protein and low in carbohydrates, and some diets are high in carbohydrates and low in fats. There are diets that are high in pizza and low in vegetables. The way you eat right now is your diet.

You're reading this book, so chances are that your current diet—your pattern of eating—isn't working for you. You've taken the first step toward choosing to make changes to your diet. Awesome! As the old saying goes, "If you always do what you've always done, then you'll always get what you've always got." It's so brilliantly simple and true, especially when it comes to the way you eat.

The many popular diets out there have similar themes. They're about counting calories, limiting carbohydrates or fats or meats, following the glycemic index, watching portion sizes, eating in specific ratios, and on and on. Please don't get me wrong: These programs include some bright ideas. They're popular because in one form or another, they've proven successful for some people. But it can be easier!


I have designed The Carb-Cycle Solution with long-term practicality in mind. I don't want you to lose weight for just a year; I want you to lose weight for a lifetime. Along with hundreds of my clients, I have been following this plan for many years with ease.

The Carb-Cycle Solution takes the best from the most effective diets out there and puts a real-life twist on the concepts. Real people with real lives and real weight to lose can easily follow my plan. It not only stimulates weight loss, it works emotionally and psychologically, banishing feelings of deprivation and limitation. You'll eat whole, healthy foods and reward yourself with cheat foods as often as every other day. And you don't have to count calories or figure out the glycemic index. This no-nonsense practical approach simplifies nutrition to make it fast, easy, and fun.

The key to The Carb-Cycle Solution, and what most distinguishes it from traditional diets, is its colossal improvement over the others: It doesn't let your body adapt to a monotonous diet and exercise routine. Yet it's so incredibly easy to do. You simply alternate between high-carb days and low-carb days. This tricks your body into maximizing fat loss, conquering the dieter's plateau, and bringing long-term weight loss. You'll drop pounds safely and quickly and learn how to optimize your overall health and fitness.

Another plus of The Carb-Cycle Solution is that you can fine-tune it to suit your needs. You can reach your goal in a couple ways: over a long period of time with lots of flexibility, or in a shorter, more rigorous interval. Either way, the program empowers you to create the body you've always wanted ... while you eat the foods you enjoy! You'll be astounded at how easy it can be to keep your new, fantastic physique for the rest of your life. You are in control.


The Carb-Cycle Solution consists of only two parts. The 7-Day Carb Cycle (see Chapter 9) boosts your metabolism so your body can burn fat rapidly. You simply alternate days when you eat a high-carbohydrate diet with days when you eat a low-carbohydrate diet. If you ever hit the dieter's plateau and your weight loss slows or stops, the Slingshot Technique (see Chapter 11) changes up the carb cycling pattern to restart your metabolism, so you can lose even more. In both stages, you have complete control over your nutrition, plus plenty of opportunities to indulge.

It's no secret that the most phenomenal weight-loss success stories start with not only good nutrition but also exercise. Along with carb cycling, you'll start a workout program that you can easily fit into your lifestyle, preferably first thing in the morning for best results. For strength training and body-shaping, on your low-carb days you'll do basic exercises that I call shapers. Each shaper workout takes only 10 minutes, and you can do it almost anywhere. Six days a week you'll do cardiovascular workouts that I call shredders. These are intervals of low-, moderate-, and high-intensity cardio exercise that take just 6 minutes each. Shredders optimize fat burning.

The Carb-Cycle Solution nutrition and exercise program works in 90-day phases. Each month in a phase consists of three 7-Day Carb Cycles plus one Slingshot week, and from one month to the next you increase the intensity of your workouts.

You should notice a difference in the way you look and feel less than a week after you start The Carb-Cycle Solution. How long it takes to reach your goal weight depends on how much weight you want to lose. If you're looking to drop 30 pounds, you can probably reach your goal with one 90- day phase. If you need to lose 150 pounds, it may take several phases to get there in a healthy way.


Along with the nuts and bolts of The Carb-Cycle Solution program, this book contains a wealth of insider tips and tricks to keep you motivated, plus ways to chart your progress. Transformation is as much about the mind as it is about the body. Choosing to make a change is the first and most important part of The Carb-Cycle Solution. By picking up this book, you're already heading in the right direction.

You're at the beginning of an exhilarating journey, and I'll be by your side to help you become who you really are. Along the way, we'll celebrate your victories, big and small. So let's get started—it's going to be fast, easy, and fun.

My heartfelt welcome to you!


Excerpted from CHOOSE TO LOSE by Chris Powell Copyright © 2012 by Chris Powell. Excerpted by permission of HYPERION. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Choose to Lose: The 7-Day Carb-Cycle Solution 3.6 out of 5 based on 2 ratings. 101 reviews.
W-Tramontana More than 1 year ago
This book is like the key to the puzzle of how to lose weight. The book itself is well written and you can tell Chris took the time and really thought it out. It has his verbiage so you know HE WROTE THE BOOK, there's no question about it. It's not another one of those books aiming to inspire you to lose weight by doing the same exercises. This is a TOTALLY fresh and original way to lose weight. Read the book from front to back - I finished it in 3 days, you'll be happy you did. Also, DO THE 'EXERCISES' TO PUT YOUR MIND IN CHARGE OF YOUR BODY. It seems silly, until you stand in front of the mirror, and actually see what Chris is telling you to do and see your body for what it really is. He calls you out on not doing it (loved that part, too haha). This book will definitely help fight obesity in America, if everyone reads the entire book. It's a very easy program to follow, and you get to enjoy foods you enjoy. YOU WILL NOT BE HUNGRY.
Kate73KC More than 1 year ago
I started doing his carb on/carb off program in the fall when he was on the Dr. Oz Show. I lost 30 lbs. without a book. I can't wait to buy the book. I have 10 lbs. to go!
krista0 More than 1 year ago
I have been on the weight loss roller coaster for about 30 years and have spent the last three years on the same coaster with my husband. We both have a decent amount of weight to loss and got tired of trying the eat like a bird diet plans. We started watching Extreme Makeover Weight Loss Edition with Chris Powell and just absolutely fell in love with him. He motivates and inspires people daily. One day my husband was watching his stuff on you tube and discovered that he had this book. We bought the book and it changed our whole view on "dieting". This book will truely change your mind on food and your inner self wether you have 10 pounds to lose or 300. The plan is easy to follow if you pay attention. You set up your own meals in approriate portion sizes (it is all explained) with the calories you should have and everything. He gives you morning shapers to do every other morning and teaches you to transform your mind and allow your mind to rule your body. There is no I can't if you just believe in yourself. We only started a week ago and together we have lost 21 pounds. We have many more to go but we are motivated due to the changing of minds and becoming "athletes in training!" I highly recommend that you get this book and follow this plan. It WILL work if you put mind over matter and believe it can. Follow it and you too will be successful! Good luck and I KNOW YOU CAN ALL DO IT TOO!
Anonymous More than 1 year ago
I like the principals in this book. There are easy to follow and simple. My only complaint (Yup, there's a qualifier) and it has to do with my nook, really. When there is a chart of any kind it's almost unreadable.
Anonymous More than 1 year ago
I read this book in about a day, it's only about 160 pages. In the preview you do not get anything of the actual plan because he begins with lots of background necessary for understanding why you should be following the plan. There's some inspirational stuff from his own life as well as from one of his clients. But, the actual plan is easy to follow and it makes sense! I've been doing it about a week and I already notice changes in myself, both physically and mentally. This is something anyone can follow and you can eat good food that you like and even cheat a little (NOT BINGE) because it's good for your metabolism! I actually felt too full the first couple of days from all the food I had to eat. This book is all about portions, using your metabolism to your benefit, and eating food groups in the right way. This is finally a book that anyone can follow! Yes, you will have to buy healthier options and get used to things like whole grain breads and pastas and put away the so called "healthy" things that aren't really that good for you, like regular yogurt. But, there are easy recipes and simple exercises that leave you sore even if you worked out before! But, on this plan you can have meat, pasta, cheese, peanut butter, etc, as long as it's the right kind of meat, pasta, cheese, and peanut butter and as long as it's in the right size for you. You don't get to see much in the preview, but it's worth it!
JB6 More than 1 year ago
This book is awesome. I have not started yet (next week) but I can tell. Hell, I've read every diet book out there, and this one takes the cake. This is doable, and very similar to the only one that has ever worked for me, only this is better. I recommend this book. I really like that he has worked with people who are severely overweight. He knows that it is very different than working with someone who needs to loose 50 or less pounds. If you need to loose 50 or more, this guy knows what it's all about. I have 150 pounds to loose (wow, that is hard to admit). If you have never struggled with food addiction, you cannot know what it is like....and it is not like other addictions, it is truly unique, but this guy gets it, and this book is like a breath of fresh air. Even if you are new to weight loss, you'll love this book. It is so well written, easy to understand. He doesn't over complicate it or get wordy just to fill pages. It reads like a normal conversation, you can understand it, which will make it easier to follow. He used the analogy of a furnace to explain the way the body uses energy....and I GOT IT....a light switch went on. I am so happy to have purchased this instead of the other one I was looking at.
Anonymous More than 1 year ago
I like the idea but certain things i dont feel i can do long term. No milk allowed not even in coffee. Protein every meal 5 meals a day. If you dont like eggs every a.m. you are left with plain yogurt or cottage cheese. Also in order to get protein in 2 of the 5 times i need to rely in whey or similiar protein shakes. There are plenty of proteins,carbs, and fats you can choose from on this program. However, the program does have many restrictions. If its not on the list you cant eat it. The only up side to that is you are allowed cheat meals or you can make sunday a free day. This may be my saving grace if i try this diet. I normally do weight watchers where i can have milk and flavored yogurt, icecream and anything i want as long as i count points. I was looking 4 something different, because of little success. Due to that reason alone i might give this a try or atleast begin adding small changes to my WW plan (e.g. make high point days using activity points and your extra weekly points, and fluctuate high and low point days, no simple sugars, eating protein first then carbs, cutting back on milk-NOT eliminating it. In the end i think its an interesting read. Maybe borrow it from a friend or library first though to make sure its for you. Regardless of if you follow it to the letter, there are ideas you can take and use such as his fitness plan and other tips and info in this book.
AllAs More than 1 year ago
I just finished reading the book and loved the information provided in regards to macro-nutrients and the important roll each plays in a person's metabolism. If a pregnant/breastfeeding woman wants to purchase the book just for weight loss, don't waste your money. I am breastfeeding and the very first thing written is to not follow the eating plan- bummer!
Anonymous More than 1 year ago
Good book with some good ideas. Not just a low carb Atkins diet.
Anonymous More than 1 year ago
Enjoy this book alot. I have alot of spurge days and still lose weight. I think it does trick your body. I am down 23.4 pounds. The dvd i got at wallmart. You will love it..
Anonymous More than 1 year ago
Can you drink diet drinks such as diet soda, diet ice tea, crystal light drinks? Are you limited? I started Atkins Diet 3 weeks ago lost 10 pounds then for some unknown reason I gained 2-1/2 back and I don't understand how..I didn't cheat or change anything. I sure hope this diet works better. I really want a diet I can be at ease with and I love what I am hearing that he tells you how to exercise and helps mentally and physically not just diet wise. I have to buy the book then I will get started! Wish me luck and please send me tips or ideas. We should all keep in touch so we can help each other through this journey. Good luck to you all and God Bless!!! Thank You Chris you are amazing can't wait till 8:00 Extreme Weight Loss is on tonight :)
Anonymous More than 1 year ago
Got me motavated again
Anonymous More than 1 year ago
I love Chris Powell and this book does not disappoint. It is very easy to follow, it's concise, great recipes also
Anonymous More than 1 year ago
I love the easy way he breaks down creating a new lifestyle. My favorite part of this book is his explanation of carb cycling and some of the recipes. I still go back and use some recipes periodically but love the protein shake one.
Anonymous More than 1 year ago
My mom and I have been reading this book and love it! We have tried the methods that he uses and we would lose a couple pounds a week with out really trying. I have PCOS which means i have to lose weight to have kids. I does not discuss PCOS but I can use his methods for weight loss safely.
Anonymous More than 1 year ago
I have followed this diet for a week now but have not lost any weight yet. I would like to hear from other people that have tried it, if it works and is so, how much longer do I have to wait to see results. I am getting discouraged:(
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