#johnkiefer

Keeping this short again.

Road behind the friend I lost over the summer on the way to work. Awkward. Praying she didn't notice [not that it matters I guess...how did I become 15 again?!]

Minor notes:

-must get 8 hours of sleep...at least 7 on a regular basis

-must drink more water

-must focus

I also needed some motivation today so I reread a good article:

[since hyperlink feature is apparently not working >:/ HERE!!]

http://athlete.io/5368/yogurt-is-not-a-meal/

:)

 Carb Nite Solution

 Written and well researched by John Kiefer. Use to run a site called Athlete.io.

 The problem with the health industry, in my opinion, can be summed up in 2 major categories. 1) most people are giving wrong information and 2) most of the time it all comes down to your individual body and capabilities; someone telling you what to do all the time doesn’t always work.

 What I love about Kiefer is he is backed by science. He has his masters in Physics and spent a decade of his life obsessing, reading, and researching health studies. He is not bias, he’s an expert trainer so he has help regular people drop weight as well as many different types of athletes. His Carb Backloading diet is exclusively for those who lift heavy [much more involved and teaches you more to listen to your body], a diet I plan on following once I get most of this weight off using Carb Nite.

 SO!! Carb Nite. You start off with 9 full days of eating less than 30g net carbs. Make sure you get plenty of protein and PLENTY of fats. He explains in the book why it is SO important to get enough fats ESPECIALLY when you are going ultra-low carb. I made the mistake of skipping that and I can tell you, you FEEL the difference!! Plus, it can prevent you from losing fat.

 On the 10th day, you continue to eat low carb, but for 6 to 8 hours in the evening [timed for up until you go to sleep], you eat  high glycemic carbohydrates in addition to protein and veggies, and for the 1st half of the evening you should eat low fat. The key is to get dramatic insulin spikes to reignite fat burning hormones that have been suppressed during the low carb days. There is a list in the book of ingredients in foods to avoid and caution.

 After that, you continue to do low carb except once a week is your carb nite. Carb nites should be separated by at least 5 days [I believe…or 4, but definitely 5] or just once a week to simplify things. You stay on this for 6 months at a time with at least a month break.

 Kiefer does an EXCELLENT job explaining why this works and supports it with an enormous amount of citations. He also gives you VERY simple charts to follow.

 I’m not one who believes in counting calories or ratios according to weight. I think our bodies are more complex. While this diet is not for everyone, it’s pretty easy. There are only a few things to keep track of to make sure you’re on the right track and results are pretty fast. I was doing it completely wrong before and I was still seeing results. Now that I’ve find tuned this and have restarted it, I’m SUPER excited to see and share the results :)

 For more info: http://carbnite.com/