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.