Carb Nite Solution Results After 4 Weeks
For the past month I’ve been experimenting with the Carb Nite Solution. If you want to learn more about how it works, you can read my recent book review, but needless to say I was pretty convinced of the potential of this protocol as an effective way to burn body fat.
OBJECTIVE: Lower my body fat.
- Follow the Carb Nite Solution as rigorously as possible
- At the same time, use paleo and primal principles (eating whole foods, avoiding wheat products, legumes, vegetable oils, processed foods etc).
- On Carb Nites, primarily use safe starches such as rice, potatoes, and sweet potatoes as my source of carbohydrates.
- Carlson The Very Finest Liquid Fish Oil – My primary source of Omega 3s
- Vital Omegas – My source of Omega 3s when I’m on the road
- Damage Control Master Formula – Good source of micronutrients, vitamins, and other stuff for support.
- Vitamin D – Because I definitely don’t get as much sunshine as I need
- Vitamin C – Extended release capsules
- Garden of Life Primal Defense Ultra Probiotics
- L-Glutamine – Used post workout and sometimes pre workout.
- Natural Calm Magnesium – Before I sleep on graveyard shifts as a sleep aid
- Upgraded Collagen – Used post workout and before I sleep on graveyard shifts as a sleep aid
- Upgraded Whey Protein – Protein source with colostrum and 0 carbs as a meal on the go or recovery shake
- Upgraded MCT Oil – Good source of saturated fat
- Upgraded Coffee – Mycotoxin free coffee
- Upgraded Coconut Charcoal – When I eat from uncertain sources
**I take some of these daily and some off and on depending on whether or not I’m on the road or working a graveyard shift
- Daily AM Blood Ketones
- Daily AM Fasting Blood Glucose
- Daily AM Weight
- Daily AM Basal Temperature
- Weekly Abdominal Circumference Measurements
- Crossfit or weight lifting 1-2 times per week
- BJJ 2-3 times per week
- Walking or slow jogging at least 10,000 steps (~5 miles) per day.
CARB NITE SOLUTION RESULTS AFTER 4 WEEKS:
* I have to apologize for the data gaps that occurred. It was due to my running out of ketone and glucose strips as well as times when I was on the road without access to a scale.
As you can see I lost a total of 3 lbs from when I first measured my weight on 10/8/2013. I didn’t count the measurement from 10/2/2013 because that was before I initiated my experiment (I was in ketosis and fell out before I started this experiment on 10/6/2013). On the days after my Carb Nites I gained up to 4 lbs. This is mostly due to the water weight that comes along as with the carbs as the body replenishes it’s glycogen stores.
AM BLOOD KETONES:
By the time the Carb Nite rolls around, I’m pretty well into ketosis. Being able to measure blood ketones is very powerful because it is objective proof that I’m consuming a diet low enough in carbs to push my body into ketogenesis. It also removes any doubt that there are hidden carbs in my diet that could be sabotaging my efforts. As long as I’m ketotic when it’s time for Carb Nite, I know I’m adhering to the protocol.
AM FASTING BLOOD GLUCOSE:
My blood glucose jumped into the mid to high 90’s pretty consistently after the Carb Nites, but fell back to the mid to low 80’s within a 1-2 days, also consistently, as I resumed eating an ultra low carb diet.
AM BASAL TEMPERATURE:
I don’t really detect any consistent patterns here. Since one of the main symptoms of hypothyroidism is a lowered body temperature, I was curious to see if this would correlate with anything, especially since I’ll be in a ketogenic state more consistently.
Kiefer also mentioned that one of the possible side effects of a Carb Nite was an elevation in body temperature that could continue throughout the evening and into the next morning as a result of the up-regulation of metabolism. While I actually DID notice increase in my body temperature a few hours after eating carbs (unfortunately I never got around to measuring it), this effect did not carry into the next morning for me.
This is probably the most important marker to track changes in body composition. It’s a good sign that I’ve lost 1 inch so far after a month of the Carb Nite Solution. Hopefully this pattern will continue.
Since I was already eating a relatively low carb diet and presumably jumping in and out of ketosis pretty regularly since my first experiment with nutritional ketosis, following this diet was pretty painless. In fact, the hardest part for me were the Carb Nites. I was actually too full to shovel enough carbs down! During my non Carb Nite days, I’d pretty much only eat two meals with a bulletproof coffee in the morning on some days. On Carb Nites I had to force myself to eat an early supper, late dinner, followed by a late night snack…. on top of my normal ultra low carb lunch. It was way more food than I was used to.
An unsavory side effect for me on Carb Nites was that I became extremely gassy! It definitely wasn’t pleasant for anyone in my vicinity. I guess my gut bacteria aren’t really used to processing such a large influx are carbs and things get wacky in there.
I also noticed an interesting pattern with the re-emergence of the keto rash, prurigo pigmentosa, which I will discuss in further detail in a subsequent post.
Let me know what you think so far and if you guys have any suggestions for me!
Check out my Carb Nite Solution results after 10 weeks and my followup blood tests:
- Cyclic Ketogenic Diet (Carb Nite) and Vitamin D Levels
- Cyclic Ketogenic Diet (Carb Nite) and Testosterone Levels
- Cyclic Ketogenic Diet (Carb Nite) and Thyroid Hormone
- Cyclic Ketogenic Diet (Carb Nite) and Blood Glucose, HbA1c, Fructosamine, and Insulin
- Cyclic Ketogenic Diet (Carb Nite) and Cholesterol