The 3 Week Diet

Chris Powell on Good Morning America: New Year’s Weight Loss Tips

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Trainer and transformation specialist Chris Powell made an appearance on Good Morning America (video above) on January 5, 2012 — part of the New Year, New You Series — to discuss the diet tips and meal plans from his newly published book, Choose to Lose: The 7-Day Carb Cycle Solution. The book outlines the very diet he used to enable obese participants to lose drastic amounts of weight on the ABC reality TV series Extreme Makeover: Weight Loss Edition.

During his discussion with ABC’s Lara Spencer he outlined the carb cycling principles, stressing that carbohydrates are necessary for both weight loss and to fuel the body — our brains and muscle especially — with glucose. It is a matter of choosing the right kind of carbs; they should be natural, whole and unprocessed, such as whole grain cereals, sweet potatoes and potatoes. The refined carbohydrates, white bread, white pasta, and products made from white flour are the ones to avoid.

He noted that for the past 30 years, bodybuilders have used carb cycling — alternating high carb days with low carb days — to lose weight and burn fat without slowing down the metabolism.

In summary, the diet consists of a high carb day followed by a low carb day. Three daily meals and two snacks are consumed. Calories do still count, and are also cycled; the high carb days allowing 300 more calories for women, and 500 calories more for men. He adds that it’s especially beneficial for dieters to eat complex carbohydrates in the morning to curb appetite throughout the day.

He also talked about his 3-2-1 exercise plan incorporating interval training for better fat burning results: 3 minutes low Intensity, 2 minutes moderate intensity and 1 minute high Intensity.

For more details check out the article at ABC GMA and check out the new book, Choose to Lose: The 7-Day Carb Cycle Solution“.

As regular readers know, I have written quite often about Chris Powell and the participants of the show Extreme Makeover: Weight Loss Edition. The stories of transformation are quite inspiring and reveal how transitioning to healthy diet foods and making lifestyle changes can set a person in a new direction. Transformation is achievable, no matter how many pounds you have to lose or how detrimental your diet has been or how intimidating the thought of making positive changes may initially seem. That’s great to see anytime (you can, in fact watch video on demand at, especially in a New Year which brings hopes of fulfilling weight loss resolutions and other diet and fitness goals.

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