2

votes

Have you done the carb nite protocol?

Answered on August 19, 2014
Created September 14, 2012 at 8:31 PM

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.

About me:

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!

7904c7276d7e48f1be887fabd263bfd9

(300)

on October 14, 2013
at 03:07 PM

sexy post, sadly on an old thread. surprised how many people strictly adhere to fringe protocols without bothering to understand them to any real degree.(mostly keto)

F405f666c78f0c1164752900c7844a45

(0)

on October 14, 2013
at 02:51 PM

Also sounds like you have a stressful life '10hour days and 3hours commutes'. Your cortisol could be very high, especially with long term keto. Your thyroid may also be low due to long term keto. Both these factors could be significantly hindering your weight loss.

32652cb696b75182cb121009ee4edea3

(5802)

on April 21, 2013
at 07:07 PM

Thanks, that's exactly the kind of info I was looking for. Right now I'm eating most of my carbs at dinner (tho still low - under 75g). Then in the morning either (1) doing low intensity exercise fasted, or (2) eating a small cup of blueberries before crossfit. It's working decent, but just wondered if there was more tweaking I could do without screwing up my hormones.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on April 21, 2013
at 06:15 PM

I stopped before more info regarding women was released. This is what Kiefer says now, a bit of a bummer. http://www.dangerouslyhardcore.com/5302/kiefer-qa-the-carb-nite-solution-for-women/ When I'm not injured and lifting I follow the back loading protocol with only small amount of carbs, which was more successful.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on December 19, 2012
at 05:03 PM

Ooooh hadn't thought of that. Thanks. I've done carb nite for awhile now and actually gained a few lbs. Thanks for the idea.

E8fbc8067e64d0994aa70171601e68fd

(297)

on September 16, 2012
at 06:43 AM

Got it. Yes, keep going on Carb Nite. The fat will start to shift in a few weeks probably. One thing you should realize is that it's high-intensity interval training, not straight "cardio", that's helpful after the carb nite. The point of HIIT training on a cyclic ketogenic diet like Carb Nite is the depletion of glycogen. Doing this early on the cycle, i.e. within in the first 2 days of the high carb day, allows you to get into a high fat burning mode much more quickly. Good luck, feel free to ask me for help as you go along.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on September 15, 2012
at 02:27 AM

No the total commute is 3 hours. The bike ride to the train and back is 15 minutes a piece. Then I take my bike on the train & ride the rest of the way. So 2.5 hours of the commute is sitting on my ass. So you think I should keep going with CarbNite? I'm worried about the 6 months time frame. I really appreciate your input.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on September 14, 2012
at 09:05 PM

Carbs add water, so it shouldn't be water weight.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on September 14, 2012
at 09:05 PM

It goes up, but its within range.

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7 Answers

best answer

0
E8fbc8067e64d0994aa70171601e68fd

(297)

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.)

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on September 15, 2012
at 02:27 AM

No the total commute is 3 hours. The bike ride to the train and back is 15 minutes a piece. Then I take my bike on the train & ride the rest of the way. So 2.5 hours of the commute is sitting on my ass. So you think I should keep going with CarbNite? I'm worried about the 6 months time frame. I really appreciate your input.

E8fbc8067e64d0994aa70171601e68fd

(297)

on September 16, 2012
at 06:43 AM

Got it. Yes, keep going on Carb Nite. The fat will start to shift in a few weeks probably. One thing you should realize is that it's high-intensity interval training, not straight "cardio", that's helpful after the carb nite. The point of HIIT training on a cyclic ketogenic diet like Carb Nite is the depletion of glycogen. Doing this early on the cycle, i.e. within in the first 2 days of the high carb day, allows you to get into a high fat burning mode much more quickly. Good luck, feel free to ask me for help as you go along.

1
47aaa3fdb68527e1c51ad2bcd6f9c761

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

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on December 19, 2012
at 05:03 PM

Ooooh hadn't thought of that. Thanks. I've done carb nite for awhile now and actually gained a few lbs. Thanks for the idea.

0
F405f666c78f0c1164752900c7844a45

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.

F405f666c78f0c1164752900c7844a45

(0)

on October 14, 2013
at 02:51 PM

Also sounds like you have a stressful life '10hour days and 3hours commutes'. Your cortisol could be very high, especially with long term keto. Your thyroid may also be low due to long term keto. Both these factors could be significantly hindering your weight loss.

7904c7276d7e48f1be887fabd263bfd9

(300)

on October 14, 2013
at 03:07 PM

sexy post, sadly on an old thread. surprised how many people strictly adhere to fringe protocols without bothering to understand them to any real degree.(mostly keto)

0
Medium avatar

(154)

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.

0
32652cb696b75182cb121009ee4edea3

(5802)

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?

32652cb696b75182cb121009ee4edea3

(5802)

on April 21, 2013
at 07:07 PM

Thanks, that's exactly the kind of info I was looking for. Right now I'm eating most of my carbs at dinner (tho still low - under 75g). Then in the morning either (1) doing low intensity exercise fasted, or (2) eating a small cup of blueberries before crossfit. It's working decent, but just wondered if there was more tweaking I could do without screwing up my hormones.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on April 21, 2013
at 06:15 PM

I stopped before more info regarding women was released. This is what Kiefer says now, a bit of a bummer. http://www.dangerouslyhardcore.com/5302/kiefer-qa-the-carb-nite-solution-for-women/ When I'm not injured and lifting I follow the back loading protocol with only small amount of carbs, which was more successful.

0
F9638b939a6f85d67f60065677193cad

(4266)

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.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on September 14, 2012
at 09:05 PM

Carbs add water, so it shouldn't be water weight.

0
7bf306ada57db47547e9da39a415edf6

(11214)

on September 14, 2012
at 08:53 PM

This seems a little sick to me. I can't see how it is supposed to help you. Get a glucometer and see what it is doing to your blood sugar levels.

19ff515e8ec02d95e8f2cf68c3ec1373

(1207)

on September 14, 2012
at 09:05 PM

It goes up, but its within range.

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