Chris Powell, the trainer behind the miraculous weight-loss transformations on ABC's " Extreme Makeover: Weight Loss Edition," says people looking to lose weight in the New Year don't need to run away from  carbohydrates like pasta and bread, which have been long feared by dieters.

It's just the opposite, Powell says.  Carbs can amplify your weight loss  if consumed  the right way.

In his new book, " Choose to Lose: The 7-Day Carb Cycle Solution," Powell lays out his Carb Cycle Solution plan that alternates high-carb and low-carb days to boost your body's metabolism and fat-burning ability, and thereby maximize weight loss.

Powell appeared today on " Good Morning America" to reveal his diet plan, exercises and bonus tips he says will give you a whole new body in the new year.

The Carb Solution Plan

Powell's plan includes three meals and two snacks per day, alternating a high-carb plan one day with a low-carb plan the next. Scroll down to see a sample of high-carb and low-carb meal plans from the Carb Cycle Solution.

While carbs are welcome in Powell's plan, calories still count.

The average woman consumes about 1,200 calories per day on a low-carb day, 1,500 calories per day on a high-carb day and up to 2,400 calories per day on a cheat day while following the plan, according to Powell.

The average man, he says, is allowed 1,500 calories per day on a low-carb day, 2,000 calories on a high-carb day and up to 3,000 calories on a cheat day.

Powell's Diet Tips

Even the most dedicated dieter still gets cravings, so Powell has three tips to help curb hunger and keep you on track .

1) If you are going to a party or out to eat with friends, take psyllium fiber pills beforehand.  The pills, available at health food stores and in some grocery stores,  help keep you full longer.

2) Chew sugarless mint gum to curb cravings and distract yourself from eating more food.

3) Add a flavor packet to your water to enjoy the taste, while cutting the hundreds of calories found in regular fruit juice.

Powell's 3-2-1 Exercise Rule:

When it comes to exercise, Powell applies the same high-low rule that he uses in the diet, incorporating intervals to maximize fat and calorie burn.  Follow this 3-2-1 plan, he says, to banish your bulge.

3 Minutes Low Intensity - You can maintain a conversation and are breathing easily.

2 Minutes Moderate Intensity - You can still maintain a conversation  but your breathing is heavy.

1 Minute High Intensity - You are breathing heavily and you can't hold a conversation longer than three words.

High Carb Day

Breakfast: 

Power Crunch Cereal (Mix ½ cup low-fat granola or All-Bran with 1 scoop vanilla protein powder and ½ cup unsweetened almond milk)

Snack:

Yogurt Crunch (Mix 1 non-fat Greek yogurt with ½ cup low-fat granola and a dash of Stevia)

Lunch:

Chicken Tostadas

Snack:

Chocolate Oatmeal Power Shake

(Blend 1 scoop chocolate protein powder with ¾ cup regular oatmeal, cooked, and ½ cup unsweetened almond milk)

Dinner:

Chicken Stir-Fry

Low Carb Day

Breakfast: 

1 cup nonfat Greek yogurt

1 banana

2 stalks celery

1 dash Stevia

Snack:

Cottage Cheese on the Border (Blend 1 cup nonfat cottage cheese with 3 tablespoons salsa and add ½ cup chopped tomato.  Serve with 1/3 of a sliced avocado.)

Lunch:

Asian Wraps

Snack:

Chocolate Peanut Butter Shake

(Blend 1 scoop chocolate protein powder with  1 tablespoon of  natural peanut butter and ½ cup unsweetened almond milk.)

Dinner:

Chicken Veggie Parmesan