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Could someone please explain the concept of multiple “meals” as part of Carb Nite? I think often it is like 3? meals in a 6-8 hour window that begins in the afternoon and ends at bedtime, is that right? . . and if it is right . . why does it need to be that way/what is the reason?And do I understand that it is not enough to spike insulin levels just once on a Carb Nite, but it is either better or perhaps necessary to spike insulin levels more that once? . . . Could I have some details on this . . the best way to achieve the desired number and spacing/timing of the meals/spikes. . . how long the meals last, etc?And are discrete "meals" better than continuous snacking on carb nites?And it would not work to do one carb meal on carb nite but more carb nites per week (for Carb Nites. . if you were not working out in a Carb Back-Loading-worthy way), right? How come?
Did you check out the latest YouTube's on the DH page?
I did. . . I watched a bunch of them last night . .. I believe you might be referring to this one: How Long Of A Carb Nite Do You Need? The #1 Mistake To Avoid http://www.youtube.com/watch?v=jDAk2PgE52E&list=UUJL518suhHO-iLeRB8Ha6wg&index=3 . . . that was actually at least part of the inspiration for the question!
I also thought of a follow up question: Re: the need for Multiple “Meals” and the length of Carb Nite, are the rules the same for women as for men?Do women need a 6-8 hour window, the same as men?Can women handle multiple carb meals on carb nites (without gaining fat)? How many carb night meals are optimal for women?Can women really "go for it" on eating carb nite meals, same as men?
Also, what about exercise on carb nites? I understand that it is desirable to exercise . . especially to lift . . espeically heavy . . . before the first carb meal of a carb nite . . . what about after the first carb meal (inbetween the carb meals) . . does it make sense to do either strength training or cardio/HIIT or some such after carb nite has commenced?
Hey!Alright so the confusion about the actual CN. Well meal timing. I hope this helps. During the 6-8 hour re feed of high glycemic carbs, with adequate high glycemic load is needed every 7 days. After the Prep Phase of course. The spacing of the meals is a personal choice and individual. Most of us can literally snack on foods throughout the 6 hours. Most of us have a dinner, 1-2 desserts, and a final meal. You want to have protein with each carb meal. Getting your daily needed intake. With some information out there, like on the DH website, like the Tubecast, will explain exercising on CNS, meal timing, how to structure meals, etc. You can lift heavy (to help avoid damage and based upon goals) prior to a CN. The next day HIIT or weights (morning fasted). The rules don't apply to both genders. Each male and female HAVE to structure their meals differently. Because women in nature do not have that much muscle mass as men do, so men can get away with a little more food. However, as a running joke around here that most women out eat me both ULC and CN 😉
Do women need a 6-8 hour window, the same as men?I usually keep mine around 5 hours, sometimes 6. I suppose 3-4 hours would be too little and 9-10 would be too much. In other words, keep it somewhere in the middle. You want to continuously spike insulin...whether its a few times or constantly. After enough CN's you'll see what works best and what you can tolerate.Can women handle multiple carb meals on carb nites (without gaining fat)? How many carb night meals are optimal for women? Yes and refer to above.Can women really "go for it" on eating carb nite meals, same as men?Yes, and you should. You're only consuming carbs for 4% of the week - this is the time to really take them in and put them to use.
Also, what about exercise on carb nites? I understand that it is desirable to exercise . . especially to lift . . espeically heavy . . . before the first carb meal of a carb nite . . . what about after the first carb meal (inbetween the carb meals) . . does it make sense to do either strength training or cardio/HIIT or some such after carb nite has commenced?
It's helpful, not necessary. Depends on your goals. From recent podcasts and videos, it seems a CN the day of or before heavy training has benefits. Any training you can do will be beneficial. Many people do HIIT following their CN.Check out a few women's logs.
a running joke around here that most women out eat me both ULC and CN 😉
I don't understand what that means (in context re: the Carb Nite Solution). . . or what it might imply about the best way for women to eat while on the Carb Nite Solutions protocol . . either during the ultra Low carb week . . or during the carb nite . ..
What is the rational for the 6-8 hour window once a week instead of a shorter window more frequently? I did watch this video: How Long Of A Carb Nite Do You Need? The #1 Mistake To Avoid http://www.youtube.com/watch?v=jDAk2PgE52E&list=UUJL518suhHO-iLeRB8Ha6wg&index=3 I think Kiefer said in the video that the carbs resparked your fat burning hormones for 4 or 5 days . . . but I think the goal is to have 1 carb nite every 7 days on average . . why wouldn't it make sense to have smaller carb nites with shorter windows but more often? The reason that I am asking is that the 6-8 hours with 2-3 meals feels excessive to me (. . . I think part of it is a "volume" of food thing . . I am not used to eating these sorts of carbs and it seems like they have more volume/less density than the fat and protein that I am used to eating . . . and I'll ask again, are women really supposed to go for it on the carbs on carb nite? . . . it feel like the wrong thing to me) and after 3-5 days of aiming for < 30 usable carbs/day . . I feel really depleted . . it feels like what might be "right" for me would be a more modest carb feeding more often . . . my primary goal is fat loss and I am not doing carb back-loading-worthy workouts . . actually by the time carb nite-day rolls around . . I feel too depleted of energy/carbs to workout . . (I understand that workingout for Carb Nite Solution is not mandatory . . but that it is a plus . . ) What would happen if I tried less carbs (and time spent eating) on carb nites but had carb nites a bit more often . . would that very likely result in gaining fat instead of losing fat? If so, would it be possible for you to explain why that is?
What is the rational for the 6-8 hour window once a week instead of a shorter window more frequently? I did watch this video: How Long Of A Carb Nite Do You Need? The #1 Mistake To Avoid http://www.youtube.com/watch?v=jDAk2PgE52E&list=UUJL518suhHO-iLeRB8Ha6wg&index=3 I think Kiefer said in the video that the carbs resparked your fat burning hormones for 4 or 5 days . . . but I think the goal is to have 1 carb nite every 7 days on average . . why wouldn't it make sense to have smaller carb nites with shorter windows but more often?I think the length of time is to get a good healthy insulin exposure to accomplish the boost in leptin and thyroid hormone... could be that a shorter time doesn't have that effect. A longer time seems to get you into a fat storage mode with enzymes upregulated to convert carbs to fat. I think the 7 day period is to maximize the worthwhile fat burning period. Levels of leptin and thyroid hormone start to decrease after 4-5 days post CN, but you still have usable time where you get enough benefit from them, especially if you have significant body fat to lose, that it is worthwhile delaying the carb refeed. As you drop body fat % (look for a post by Fairy with more info), it is seems beneficial to keep in the higher leptin and thyroid hormone range, the first 4 days post CN, in order to drive fat burning which is more difficult as you get lower on the BF% range. So as BF% goes lower, you increase frequency of CN to eventually every 4-5 days. Shorter than that and you negate the rhythm of this hormonal method and need to switch to another mechanism like CBL. I still think you will need a good whack of carbs for that same time period on CN... maybe a little less? The reason that I am asking is that the 6-8 hours with 2-3 meals feels excessive to me (. . . I think part of it is a "volume" of food thing . . I am not used to eating these sorts of carbs and it seems like they have more volume/less density than the fat and protein that I am used to eating . . . and I'll ask again, are women really supposed to go for it on the carbs on carb nite? . . . it feel like the wrong thing to me) and after 3-5 days of aiming for < 30 usable carbs/day . . I feel really depleted . . it feels like what might be "right" for me would be a more modest carb feeding more often . . . my primary goal is fat loss and I am not doing carb back-loading-worthy workouts . . actually by the time carb nite-day rolls around . . I feel too depleted of energy/carbs to workout . . (I understand that workingout for Carb Nite Solution is not mandatory . . but that it is a plus . . )Depending on your body fat level, more frequent CN might benefit you. You might also look at your fat intake during the ULC phase, that could have something to do with the "depleted" feeling. What would happen if I tried less carbs (and time spent eating) on carb nites but had carb nites a bit more often . . would that very likely result in gaining fat instead of losing fat? If so, would it be possible for you to explain why that is?
Here's a link to the Fairy post that I referenced above.http://dangerouslyhardcore.com/forum/index.php?topic=6123.0/<a href="Not sure why the link doesn't work... you should be able to copy and paste it though." class="bbcode_url">Not sure why the link doesn't work... you should be able to copy and paste it though.
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