Tuesday, July 24, 2012

Carb Nite - The Cliff Notes

A lot of you have questions about the carb nite approach we've been utilizing. Here are the cliff notes from the Carb Nite Solution eBook by John Kiefer. You can read the eBook to get a getter grasp (and I suggest you do as it will answer lots of questions) but these are the basics.

Designed specifically for ongoing fat loss, not just weight loss.

It is a tool, not a lifestyle, designed to promote optimal health and optimal body fat loss. This simultaneously raises HDL levels, improves insulin sensitivity, and lowers both triglyceride and LDL levels.

There is emphasis on maintaining muscle size and strength during weight loss.

Having your Carb Night on the tenth day is not only a 'break' it's essential to create a necessary insulin spike.

On Carb Night: after 9 days, your body has disabled it's ability to convert carbs into fat, and there for burns them off as heat - a spike in your metabolism.

The morning after Carb Nite MUST be fats and proteins and a return to maxing out at 30g Carbs.


After the first 9 day stretch, you have more flexibility as to when you have your carb night, once a week, with a minimum of four days in between carb nights.


What does ketogenic mean?  Well, there are enzymes that your body produces that convert carbohydrates into fat to be stored.  Keeping carbs low at 30g / day blocks these enzymes by elevating ketones, so the carbohydrates are used as opposed to stored. Increasing to even 50 or 60 can trigger fat storing enzymes.


WHEN READING NUTRITION LABELS AND COUNTING YOUR CARBS:


TOTAL GRAMS OF CARBS - TOTAL GRAMS OF FIBER = USABLE CARBS


The stages:


Reorientation
For the first nine days, keep carbohydrates to 30g or less per day, not counting fiber grams . Eat enough food to keep hunger under control without counting calories. 


Carb Night
Day ten: begin day as normal. Starting between 4-6pm, eat a sizeable amount of carbs: pasta, fruits, potatoes, bread, ice cream, pie, whatever. Eat carbs the rest of the evening.


The Morning After
Go back to 30g or less of carbohydrates per day.


The Long Haul
For up to six months, continue this cycle with carb night once a week, keeping them at least a full four days apart. i.e if Carb night is Friday, you can't have another until Wednesday.


The Rules:


Eat Plenty of Fat
Your body needs an alternate fuel source. Avoid 'low fat' products.


Enjoy a FULL Carb Night
It is not Carb MEAL. You're looking for 6-8 hours of eating carbs. Say, an early supper, late dinner, with snacks in between and after. You don't need to have large amounts of food, even just snacking on fruit all night does the trick.


Never Skip a Carb Night
Carb night keeps your body in an accelerated fat-burning state. Plus, it will drive you crazy.


Never have Carb Night Sooner than the FIFTH day after your last one.
The body needs at least four days to totally shed all stored carbs from carb night and for the carb storing enzymes to fade. Sooner than that could result in fat-gain.


Hopefully this was helpful and answered some questions. I highly recommend that everyone read the Carb Nite Solution eBook, which further explains everything. Rob put a copy in the early chat, and I have one if you want a copy emailed.







159 comments:

  1. I'd really like a copy as well.

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    Replies
    1. How can I get a copy via email? Email address is "STEM at outlook dot com" - thanks in advance

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  2. Me also please... Scoobysnack1983@aol.com

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  3. If you are willing to provide a copy of this eating plan I would greatly appreciate it. My email is dcrowl at gmail dot com

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  4. I would like a copy please. Thank you so much in advance.
    zoey10123456@hotmail.com

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  5. Could I get a copy too carolyn2428@gmail.com thank you!!!

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  6. Cold I get a copy to?
    sabri323@hotmail.com ty

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  7. me too! Email me.
    alew 31 at i cloud dot com

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  8. me three will8422@googlemail.com

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  9. I would love to have a copy of that as well, thanks for sharing! sjanett.de.geus@gmail.com

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  10. Please email me a copy to jacqui.bazza@gmail.com thank you.

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  11. Please could you e-mail me a copy to natzmarais@gmail.com. Thanks.

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  12. Please email me at msefchick@gmail.com - thanks!

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  13. Could you email me a copy at sinyard76@gmail.com Thank you!

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  14. Can you please email me a copy at ripcurl_gurl26@hotmail.com - Thanks in advance!

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  15. Please send me a copy steds1977@gmail.com!
    Thanks and greeting from Italy!

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  16. I'd love a copy, thanks so much!

    frightenedfattystartscrossfit@gmail.com

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  17. Would you mind emailing me a copy as well please? Would really appreciate it!

    ozjyeo@aol.com

    Thanks a TON!

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  18. I would love a copy of this

    pasi_hautala@hotmail.com

    Thanks alot!!

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  19. If you're still giving copies please!
    vm.fitness@yahoo.com

    ReplyDelete
  20. Would be really grateful for a copy if you are still doing this: shanilla.m@googlemail.com

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  21. Please send me a copy to, much appreciated!!

    jillshubby@yahoo.com

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  22. Can I please get a copy!

    ugotrocked@yahoo.com

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  23. Can I please get a copy :) ?

    katrinkristofers@gmail.com

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  24. Could someone please send me a copy?

    blake.t.fitzgerald@gmail.com

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  25. May I please have a copy?
    Trichief@gmail.com

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  26. in case you still are claraelliem@yahoo.com :)

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  27. Can i have a copy too please?
    calinbola@gmail.com
    Thanks

    ReplyDelete
  28. I would like a copy if you are still doing that. Thanks! louiscsnow@gmail.com

    ReplyDelete
  29. Please send me a copy and many thanks. Barbararappaport@yahoo.com

    ReplyDelete
  30. please send me a copy, Thanks for this article, it helps me a lot. zuzana.kracalikova@gmail.com

    ReplyDelete
  31. If you can still send copies, it will be deeply appreciated to angel_of_insania@yahoo.com. Thank you!

    ReplyDelete
  32. Please send me a copy at racerx2670@tahoo.com. Thanks in advance.

    ReplyDelete
  33. Thanks for the Cliff Notes! Could you send a copy to atcleveland@gmail.com? Thanks!

    ReplyDelete
  34. Could you possibly email me a copy? My email is emily34331 at yahoo dot com

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  35. any chance i could still get a copy? tom27897@msn.com

    ReplyDelete
  36. I would love a copy also! Please email me at Musclefanatic11@yahoo.com

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  37. i would appreciate a copy too. salamangkero1@gmail.com

    many thanks

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  38. Hi, I'd love a copy sent to fire.n.ice@hotmail.com.au
    Thanks so much!!

    ReplyDelete
  39. May I please have a copy? My email address is beccanunxx@gmail.com. Much appreciated.

    ReplyDelete
  40. I would really appreciate if you can email me a copy. My email is vbenv1992@gmail.com.
    Thanka in advance and thank you very much for the info

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  41. Thank you for the basics, but I would also like a copy. Cherylsmoses at yahoo.com

    ReplyDelete
  42. This comment has been removed by the author.

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  43. Hi, could I please get a copy too? mpbb90@gmail.com thanks!

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  44. I would really appreciate if you can email me a copy. My email is liveinlove@gmail.com.
    Thanks in advance and thank you very much for the info.

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  45. I would also appreciate a copy

    Jonathanwinspeare@gmail.com

    Thanks ever so much

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  46. Could you email me a copy I would appreciate it. Thank you!
    Dc1914@yahoo.com

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  47. I'd appreciate a copy.
    ron.manuel@gmail.com

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  48. I would love a copy! Thanks - orv@ispr.is

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  49. Can you email me a copy! Thanks mirandaliz102@gmail.com

    ReplyDelete
  50. Could you mail me a copy please, really want to know more about this diet.
    nadeznathefirst at gmail dot com

    ReplyDelete
  51. I'd also be interested in a copy, reddrambler327@gmail.com

    ReplyDelete
  52. Could I please get a copy of the book smcsman@hotmail.com

    ReplyDelete
  53. Hello,

    I am starting this and would love a copy of the book. Your cliff notes was excellent. I had some questions about fruit, artificial sweeteners and dairy. I'm hoping reading the full book or at least skimming to certain sections as well as recipes if you would please send a copy to dnahumphrey@gmail.com. Thanks so much.

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  54. Great summary, could you send s copy to tazdhaliwal@gmail.com
    Thanks in advance

    ReplyDelete
  55. Excellent summary! Would you mind sending a copy to lilmissadventurous@gmail.com?

    Thanks for a great writeup!

    ReplyDelete
  56. please send me a copy ...thanx in advance lawrence@roxburyclinic.com

    ReplyDelete
  57. Would love a copy too......Thx
    Jdyeager4@aol.com

    ReplyDelete
  58. I would like a copy as well.....dymondd79@gmail.com.... Thnx in advance :)

    ReplyDelete
  59. Excellent summary! Thanks for a great writeup! Would you mind sending a copy to klindstro1@cox.net

    ReplyDelete
  60. I'm really intrigued with this eating plan. I found it in the Woman's World Magazine this week. If you are still emailing copies I would also really appreciate it if you would send me a copy as well. - magisandra@gmail.com - Thanks so much in advance!

    ReplyDelete
  61. I would also love a copy alifeuncomplicated@yahoo.com

    ReplyDelete
  62. Would love a copy! janne076@gmail.com

    ReplyDelete
  63. Would also love a copy if your still emailing- tcagliostro@gmail.com

    ReplyDelete
  64. Please send me a copy as well acb6664@verizon.net Thanks so much in advance :)

    ReplyDelete
  65. Wow, these are great cliff notes. Could you send me a copy please. My email is bab1961@gmail.com. I really appreciate what you have done.

    ReplyDelete
  66. I would love to give this a try! Could you possibly send me a copy as well? I would greatly appreciate it. My email is verycheryl@gmail.com

    ReplyDelete
  67. I have been doing low carb but would like to incorporate the 5 day Carb Night! If you can and still are I would like a copy. halloran@live.com Thanks.

    ReplyDelete
  68. Send me a copy please, thanks e-mail wardcharlie564@Gmail.com

    ReplyDelete
  69. I just switched from regular Atkins to carbnite. I like that you shared notes. If you are still sharing the file could you please email me at jacxx@rocketmail.com.
    Thanks
    Jackie :-)

    ReplyDelete
  70. I've been on Atkins as well and just read about carb nite. Tried one carb nite and have broken through a plateau. Would love to have a copy.
    karenfalk@gmail.com
    Thanks,
    Karen

    ReplyDelete
  71. Great info this was really helpful . I would appreciate a copy if that is possible. Thanks. My email is
    k.sand87.ks@gmail.com

    ReplyDelete
  72. Would you please email me a copy to patsyncastillo@gmail.com Thank you!

    ReplyDelete
  73. If its still available could you please send me a copy to jjo1104@comcast.net

    Thanks!

    ReplyDelete
  74. Please send a copy, if all available. marshaxxx3@yahoo.com
    Ty

    ReplyDelete
  75. Please send me a copy at russvanheerden@gmail.com

    Thanks a mil!

    ReplyDelete
  76. If this is still available could I PLEASE get a copy sent to lisaspittler@yahoo.com
    Thanks!!!!

    ReplyDelete
  77. Would love a copy. Badbadbirdman@gmail.com

    ReplyDelete
  78. Could you please email me one.
    Thank you so much

    neal.bakerlis@gmail.com

    ReplyDelete
  79. e-copy of the book please. Thank you so much.
    Also, I appreciate the clear and concise cliff notes in your blog.
    skylerbazant@yahoo.com

    ReplyDelete
  80. please an e-copy! Thanks!
    juststuff2see@gmail.com

    ReplyDelete
  81. Please send an e-copy, thank you!
    H5x5@hotmail.com

    ReplyDelete
  82. Thank you very much for your summary! I would like a copy please. Thank you so much in advance!
    lavillette28@gmail.com

    ReplyDelete
  83. Would love a e-copy Latrelg@gmail.com! Thank you!

    ReplyDelete
  84. Hi I would love a copy as well jamdung1@gmail.com. thank you

    ReplyDelete
  85. If you are still emailing copies, I would love to have one sent to me! hatmaker723@yahoo.com
    Thank you in advance!

    ReplyDelete
  86. Would love a copy as well - edkpark at yahoo.com

    ReplyDelete
  87. I'll take a copy: eljay887 at yahoo.com
    Thanks!

    ReplyDelete
  88. I would love a copy please jt7194@gmx.com
    Thank you!

    ReplyDelete
  89. copy of the book please suzah8611@yahoo.com

    ReplyDelete
  90. Would love a copy please...Email: 35galena@gmail.com

    ReplyDelete
  91. I would love a copy if you are still willing to send it

    jwbosley@gmail.com

    ReplyDelete
  92. are you still emailing copies? if so julia[dot]vance[at]outlook.com

    ReplyDelete
  93. I would also appreciate a
    copy of the book, please. E-mail is ovando1985@yahoo.com. Thank you in advance.

    ReplyDelete
  94. I'd appreciate a copy of the book as well. Thanks for the great notes! here's my email address. it's alandeftfist@gmail.com

    ReplyDelete
  95. I would like a copy as well, please. carlatam@gmail.com

    ReplyDelete
  96. I would like a copy as well jmcervantes74@Gmail

    ReplyDelete
  97. if you are still emailing copies, my email address is ejbigdawg@gmail.com and I'd love one.

    ReplyDelete
  98. Could I get a copy please? kaylincookiemata@gmail.com
    Thanks so much!!! I appreciate it!!!!

    ReplyDelete
  99. Hi!

    Great summary. Can you send me a copy of the ebook to joselasa@gmail.com.

    Thank you!

    Jose

    ReplyDelete
  100. I am in dire need to lose weight and been trying different programs. Can you send me a copy to mikecbrew@yahoo.com! thanks so much!!!

    ReplyDelete
  101. Could I get a copy as well? Jacamposu@hotmail.com thanks!!!

    ReplyDelete
  102. Could I get a copy at loridally@me.com? Thanks!

    ReplyDelete
  103. Me too, please. Hallieadrienne@aol.com

    ReplyDelete
  104. Can you email a copy to lisatufariello@gmail.com

    ReplyDelete
  105. Can you email me a copy too please > mikeg183@gmail.com Thanks

    ReplyDelete
  106. Can you email me a copy too please > aleena.oneill@gmail.com
    Thanks!

    ReplyDelete
  107. Email me a copy as well. Email is juharris03@hotmail.com

    ReplyDelete
  108. Thanks for the summary. Please also email me a copy> ionagalistan@gmail.com

    ReplyDelete
  109. I just heard about Carb Nite earlier this morning. If it's not too late in the game, would you please be so kind to email a copy to greaterthantees@gmail.com?
    Thanks!

    ReplyDelete
  110. Can I have a copy please. gittlesons@gmail.com
    Thanks.

    ReplyDelete
  111. I would like a copy as well please. ugoubani93@gmail.com

    ReplyDelete
  112. Could I please get a copy as well? Turk.Shaad@gmail.com
    Thank you

    ReplyDelete
  113. I would love to get a copy if you still have ashlielewis@gmail.com

    ReplyDelete
  114. If this is still available, I would love a copy please. angieroyal2@gmail.com - Thanks!

    ReplyDelete
  115. This comment has been removed by the author.

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  116. The program sounds amazing! May I please be sent a copy as well? Thanks!
    vonsoptionday@gmail.com

    ReplyDelete
  117. I would love a copy, please. vinodonna@hotmail.com

    ReplyDelete
  118. Could you kindly send a copy to alisonshek1@gmail.com

    Thanks!

    ReplyDelete
  119. Can you please send a copy to hiyalauren@gmail.com

    ReplyDelete
  120. Can you please send a copy to hiyalauren@gmail.com

    ReplyDelete
  121. could you send me a copy too ?
    thanks for you article that clear thing.
    lisa.haag@hotmail.fr

    ReplyDelete
  122. Could you send me a copy as well at jamdung1@gmail.com

    ReplyDelete
  123. Is it possible for me to get a copy of this? jennptran@gmail.com Thank you!

    ReplyDelete
  124. Please send me a copy.
    Thanks so much dcrides[at]me.com

    ReplyDelete
  125. Please send me a copy.
    Thanks so much dcrides[at]me.com

    ReplyDelete
  126. Please send me a copy.
    Thanks so much dcrides[at]me.com

    ReplyDelete
  127. If this is still up...i'm dying to have a copy as well!
    cabanariot@gmail.com

    THANX!

    ReplyDelete
  128. That would be AWESOME! cellis@g.clemson.edu

    ReplyDelete
  129. I been doing this for a month it works I lost 20 pounds so far. Great cliff notes but I have done question that the book might answer for my wife witch wants to start this but has some question I can't answer.
    Please if you still have the copy if you could please e-mail me a copy. Would really be thankful.
    Almagud@yahoo.com

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  130. I would love a copy of the carb nite diet as well

    Please and thank you for your time

    Audryradcliffe@gmail.com

    ReplyDelete
  131. Great Summary, If you still are able to do so please send me a copy courtney.canfijn@gmail.com

    ReplyDelete
  132. Wow i would love a copy if you can send it to me id appreciate it datdude101101@yahoo.com

    ReplyDelete
  133. Can i sweet talk someone into sending me a Copy please.. jeeplife2020@gmail.com thanks so much..

    ReplyDelete
  134. I would appreciate a copy if you could send, please! Bcunningham40@gmail.com

    ReplyDelete
  135. We would love a copy! Whenever you get a chance please email it to us at : tolitgilber@yahoo.com
    Thank you and have a great day!

    ReplyDelete
  136. Please mail me a copy if you don't mind! Thank you plippmin@aol.com

    ReplyDelete
  137. Would it be possible to mail me one please
    ascullard13@gmail.com
    Thank you

    ReplyDelete
  138. I'd like to have a copy aswell, please!
    longjohn88@gmx.net
    thank you!

    ReplyDelete
  139. I'd like to have a copy aswell, please!
    longjohn88@gmx.net
    thank you!

    ReplyDelete
  140. If you can still send a copy please
    khristileelister@hotmail.com
    thank you

    ReplyDelete
  141. If you're really sending out copies of Carb Nite, I would love one! Thank you so much or the cliffnotes btw! This really helped explain everything.

    regit2001@hotmail.com

    Christian

    ReplyDelete
  142. If you're still sending out copies of Carb Nite, I would love one! Thank you so much or the cliffnotes! It helped me get a better understanding.

    Rickat773@yahoo.com

    Rick

    ReplyDelete
  143. If you're still sending out copies of Carb Nite, I would love one! Thank you so much or the cliffnotes! It helped me get a better understanding.

    Rickat773@yahoo.com

    Rick

    ReplyDelete
  144. Well,I really am a late bloomer,I just now heard about Carbnite.Thanks for the information above (Cliffnotes)Are you still offering the book by email?If so,I would greatly appreciate your taking the time to send.Thankyou,Diana
    di2christ@yahoo.com

    ReplyDelete
  145. Well,I really am a late bloomer,I just now heard about Carbnite.Thanks for the information above (Cliffnotes)Are you still offering the book by email?If so,I would greatly appreciate your taking the time to send.Thankyou,Diana
    di2christ@yahoo.com

    ReplyDelete
  146. Are you still sending copies? :D Super interested!

    Thanks, Christina

    christinamalbers@yahoo.com

    ReplyDelete
  147. Could I please take you up on your offer of the Carb Nite copy emailed to me? I really want to start this diet ASAP. Email is teddyvamp at gmail dot com. Thank you so much for offering!

    ReplyDelete
  148. Id like a copy too if your still offering email is tmccurry313@gmail.com

    ReplyDelete
  149. I'd like a copy also, my email is aaronf28@gmail.com

    ReplyDelete
  150. I'd like a copy also, my email is aaronf28@gmail.com

    ReplyDelete
  151. This comment has been removed by the author.

    ReplyDelete
  152. I'd like a copy as well please. Thank you. Jdoss64012@gmail.com

    ReplyDelete
  153. I'd love a copy too!! The cliff notes were great thank you!!
    Rachelisabel@hotmail.com

    ReplyDelete
  154. Omg ive been looking for this book forever! I would love a copy of this!!! My email is Deanw12@gmail.com thank you so much!

    ReplyDelete
  155. Would love to get one copy my email mickask@live.fr
    Thanks a lot and happy new year

    ReplyDelete
  156. For the people requesting a copy of the ebook, I was never sent one upon request but I did find that you can find the entire e book if you google it. Hope that helps.

    ReplyDelete