Short question: Have you done carb nite and did it work for you?
Long Question: Am I doing this wrong? Why isn't it working? My info below.
5'2, 150.4 lbs. 38 years old female. Metabolically disordered much of my life.
I've lost 20 lbs since February of 2012 on a very low carb, paleo based diet. I eat no more than 20g of carbs a day, usually in the form of non-starchy vegetables and a little dry red wine at night (5 fl oz). In terms of energy, concentration, clear skin, and sleeping, I thrive on a macronutrient breakdown of 65% fat, 10% carbs, 25% protein.
In July my weight loss ground to a halt. I started CarbNite in August, hoping to get the weight loss going again, hoping to lose another 20 lbs. The other 20 would get me within 10 lbs out of my recommended weight range. Metrics say I should be 122, and I'm shooting for 130. Anything extra is great.
At first I was doing CarbNite after a huge workout, which Mark seemed to recommend when you search carb refeed on Mark's Daily Apple. I read the book explaining CarbNite again and realized I should do the cardio afterwards. I changed that last week.
My workout entails endurance cycling, but not in a steady state cardio situation. I go up 2000 feet, then down it, coasting. Coast and relax on the flats. Do it again, etc. So its my intervals. My heart rate is in the 160-180s and then hanging out in the 120-130s in the coasting areas.
Otherwise its light walking, cycling for commuting, about 30 minutes a day for cycling, an hour for walking. None of these are steady state cardio situations either. They barely count as cardio. Unless there's like a bus I have to outrun.
I work 10 hour days + 3 hour commutes, so I haven't had time to work in weights yet. I will do so when my work situation changes in November.
The first night I did the carb refeed, I could only shove down 100g of plantains. I couldn't eat anymore. Felt gross!
The subsequent three nights saw the grams go up to steadily to 300, which Mark recommends. But the other three times I followed the CarbNite protocol and had a lot of high sugary, gluten free things. (Yay Gluten Free Donuts!) And to make things worse, I'm not hungry the next day and my digestion is wrecked for another two days.
Yet I have only lost .5 lb, and that was after the first night of plantains. It hasn't moved since.
Other things to know: I've upped my progesterone and feel so much better PMS wise. Other Supplements: Magnesium Citrate, Turmeric, Rhodiola, Ashwagandha, 3000 mg of D3, multi vitamin.
I'm unsure of how to get the hormones moving again. I want to hack my leptin!
asked byKelleil (1207)
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on September 14, 2012
at 11:23 PM
I've worked with a couple of women like you who've done heavy keto and then switched to Carb Nite and didn't see results. Doing long term keto really fraks with your thyroid and leptin levels and it takes time to get them back where they should be.
With the exception of the plantain incident, it sounds like you're doing everything just fine. You lost half a pound in the first week, that was probably water weight. If you had been in a "balanced" diet before going on Carb Nite you would have lost a lot more, but coming from a ketogenic diet means you probably weren't storing much.
The main thing you should do at this point is start getting resistance exercise in, which will assist in regulating your hormones.
Causes for concern: Are you saying you bike for 3 hours every day? Just clarifying here.
Basically it will take TIME more than anything else for your body to start shifting the fat again. It will happen. Stick to the diet, at least it is more fun than straight keto. :)
(My source: I worked with Kiefer (the guy who wrote the book) for the past year and produced and cohosted his Biojacked podcast. Oh and I am on Carb Nite or Carb Backloading all year.)
on December 18, 2012
at 10:28 PM
In his book Keifer says that you shouldn't follow a ketogenic diet for more than six months at a time. Maybe you should take a month off and just eat a healthy, balanced diet to sort of hit the reset button and then continue with carb nite
on October 14, 2013
at 02:46 PM
You are doing it wrong.
You need to do resistance training to do carb back loading/ carb nite.
Resistance training enables non-insulin mediated translocation of tGLUT, this basically means your muscle cells can soak up glucose without insulin. The muscle cells soak up the glucose before the insulin is released and when it is released, it is in a smaller amount. The fat cells cannot get full with glucose when the insulin hits because the muscles have already soaked it up.
However, if you don't do the resistance training this magical effect does not happen and there is a good chance some of the glucose is going end up in the fat cells.
Resistance training is crucial for these protocols, Kiefer makes this explicit in the books.
on October 14, 2013
at 05:06 AM
Sorry, a little late to the party here, but couldn't help notice OP's macro percentages. If her Carbs are no more than 20g on average, and her percentage is listed as 10% carbs, that would place her TOTAL calories at 800 per day if my math is correct. Very low calories would cause your body to slow down drastically, the classic starvation response.
You may want to keep your baseline no lower than 1100-1200 calories a day. I'd probably bump up, just for a few weeks, your carbs to 50 to 100g...give your body a chance to heal/recover. 800 seems too low.
on April 16, 2013
at 10:27 PM
I am curious about Carb Nite as well. Has the OP had any better results after a few more months? Anyone else out there tried it?
on September 14, 2012
at 09:04 PM
You lost half a pound after doing one thing differently for one day? I'd say either your Carb Nite thing is incredibly effective or else it's just water weight.