JOHN KIEFER CARB NITE SOLUTION PDF

When I first started Carb Nite I explained to my friends and loved ones why I needed to indulge once a week and they were all on board. They were just excited that I wanted to eat out and made it a fun game of choosing restaurants whose menus I wanted to explore. Not only was I able to experience some amazing cuisine, I re-gained a social life that I previously shied away from when food was involved. Mary shared a similar experience, but her switch to Carb Nite also meant enjoying her family gatherings again without guilt.

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When I first started Carb Nite I explained to my friends and loved ones why I needed to indulge once a week and they were all on board. They were just excited that I wanted to eat out and made it a fun game of choosing restaurants whose menus I wanted to explore.

Not only was I able to experience some amazing cuisine, I re-gained a social life that I previously shied away from when food was involved.

Mary shared a similar experience, but her switch to Carb Nite also meant enjoying her family gatherings again without guilt. She comes from a large family, who celebrates regularly with copious amounts Filipino cuisine. Using Carb Nite she could easily schedule her nights of carbs around family events and enjoy the delicious food, knowing that it was only going to help her achieve her goals.

Sounds like a win-win, right?! Your success depends on a full enjoyment of Carb Nite. Eating high-GI carbs once a week in the evenings creates that perfect insulin spike needed to extend our bodies ability to burn fat. Sound too good to be true? Mary and I felt the same way after hearing it the first time too!

But after years of strict low-fat, no cheat-meals and endless hours spent in the gym with little to show for it, we were open to trying something new. Take the opportunity to listen to your body and learn from it by the food choices you make on both your ultra low-carb days and your Carb Nites! We can enjoy yummy treats that help us achieve the results we, and so many others want.

Our diets were so strict that even just the thought of having a cheat meal left feelings of guilt. I remember one fitness friend advise me that for every drink or shot of alcohol I had I should do an additional 45 minutes of cardio to my normal routine. Talk about buzz kill. Not that drinking alcohol was on my to-do list.

But being scared to partake in a celebration of some kind with a glass of wine left me feeling like an outsider. Pre-Carb Nite Mary and I both dreaded going out to eat. We were hesitant to say yes to friends when they invited us out and attending social events like birthdays, etc was more of a stressor than it was fun. Carb Nite gave us more than the freedom to eat foods we previously shied away from. It opened to door to understanding how our bodies work and how we can use our favorite foods to achieve the health and aesthetic goals most people seek.

The variety of treats we can have without guilt has also made for some delicious food discoveries. It gives me what I need while still enjoying what I want. What more could I ask for? She has helped hundreds of clients—and thousands more online—reach their fitness goals through a combination of workout programming, nutritional planning through both protocols, and food science education.

To consult with Alex on a one-on-one basis, or to become one of her clients, visit our contact page. Alex Navarro and Mary Gines — why they ditched the low-fat craze and jumped on the ultra low-carb band wagon with The Carb Nite Solution. I started yesterday and I have a few questions. Maybe I can find the answers here. I am an iced tea drinker. I know Kiefer gives recommendations of green and herbal teas in the book but will drinking black tea hurt my efforts?

Also, will eating other protein or fat foods not listed in the book hurt? Thanks for any help!! As for the fat and protein choices, you can have anything source you want that fits within the guidelines. I eat low carb and at times the strong carb cravings have ended as you described in your cookie confession — I thought something was wrong with me or I was in the early stages of an eating disorder.

While that huge stack of doughnuts on your site looks heavenly, I question my restraint after being restrictive. Do you keep a carb number in mind based on how your body reacts? I know the first CN can be a little stressful, not knowing what or how much to eat. Start with something more savory like a sandwich, burger or even sushi.

Then save dessert for as close to bedtime as possible, so you can enjoy your much deserved treat and then hit the hay! I hope that helps! Keep us posted on your progress and enjoy your Carb NIte!! Also, when you do the Carb-Nite do you keep your fat intake low while taking in the carbs and sugar? In general though, most people keep their ratios anywhere from. For those who exercise regularly, and by exercise I mean resistance training, I generally recommend having protein around.

Although I personally indulge in ice cream and baked goods more often than not on my Carb Nites and they are far from low-fat. Again, it is something that each individual will have to play with based on their goals. Best of luck! Would carb nite hurt me in the long run? Did my first week and lost approx 4 pounds.. I am trying not to be discouraged but, I am.

I hear all these amazing results. I monitor my carb intake with an app. Should I start exercising? Only good thing is I did lose inches. The average weekly loss can range from lbs a week and every week will be different. The fact that you lost some weight that first week is a great sign and the inches lost is even more important to consider than the scale number. Keep focusing on those inches! Long walks can help though too…so feel free to walk whenever you can and enjoy it!

Thank you for this information. I have been reading like crazy and still feel confused about a few things in CNS. After lots of research, it seems like maybe I need to replenish my glycogen stores to kick start my metabolism. I seem to have gains even if I have a little more than 10 grams of veggie carbs a day. I think my metabolism is jacked up! So I want to start CNS.

What should my workout schedule look like? Do you have an example of a 10 day plan? How often do you work out? What kinds of workouts? Do you do carb loads on workout days? Is that what I should expect? Of course I have a long way to go, my goal is 75 more pounds. Save my name, email, and website in this browser for the next time I comment. The Switch - Low-fat to Low-Carb. The real life cookie monster. It was my behavior around the stealing of cookies that was cause for concern. The reason most people fail at diets is their restrictive nature.

Courtesy of the Muppet Mindset. It works by eating ultra low-carb for up to 7 days, which has a long list of benefits in of itself which you can read about in What is Ultra Low-Carb ULC?

On the evening of the 7th day enjoy some of your favorite carb-rich treats, providing you with a necessary insulin spike that revs metabolism. Why do we love Carb Nite? Carb Nite is NOT a cheat meal. June 9, by Alex Golodriga 15 Comments. View all posts. February 4, by Alex Golodriga 12 Comments. March 18, by Alex Golodriga 5 Comments.

Jillyboo Posted June 23, pm 0 Likes. AlexNavarro Posted September 3, am 0 Likes. CThames Posted November 20, pm 0 Likes. AlexNavarro Posted November 20, pm 0 Likes. Alex Navarro Posted June 3, pm 0 Likes. Hope that helps! Congrats again and keep up the great work! AlexNavarro Posted June 5, am 0 Likes. Best of luck!! Mommaof3 Posted July 5, pm 0 Likes. Is this to safe to do while breastfeeding?

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John Kiefer: Carb Back-Loading – #19

For the sake of brevity, I focus on how to follow the process and omit many of the scientific explanations for why this solution works so well. Nevertheless, I hope you find this information useful. You should eat carbs for the rest of the evening—this includes all the way until bedtime and maybe a midnight snack. The carb night should last at least 6 hours, but no more than 8 hours. Have a Carb Nite at least once per week, but you must keep them at least four full days apart. Rule 1: Eat plenty of fat.

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After my first ten-day cycle of the diet, I lost a significant amount of weight. Why is this happening? We also have to keep in mind that this is a totally individual thing, and there can be any number of causative factors. If this starts happening to you, you need to focus on keeping your carb nites limited, and they have to be a lot cleaner. They have a really high amount of fat—particularly trans fats—to go along with a lot of sugar.

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The Carb Nite Solution

By: Dave Asprey. John Kiefer is an exercise scientist, nutrition expert, and author of the new book Carb Back-Loading. John applies his knowledge from a career in physics to hack the human body for fat loss, muscle gain, and improved performance. He is the author of the Carb-Nite Solution, and is releasing a new book that is designed for rapid fat loss and muscle gain. John is coming on Bulletproof Executive Radio to help you do what some people call alchemy — burning fat and building muscle at the same time.

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