What Is Carb Backloading & How Does It Work?
Live Lean Nation, if you’re one of those people that can’t stop snacking at night, on today’s episode of Live Lean TV, I’m going to share how you can snack at night and still lose weight. It’s called Carb Backloading.
Carb backloading is a nutrition protocol popularized by a guy named John Kiefer. It simply means consuming your carbs later in the day.
Here’s a Simple Overview of How Carb Backloading Works
Earlier in the day you’d consume primarily all your calories from protein, fat, and vegetables to optimize insulin sensitivity. In other words…
The more insulin sensitive your body is, the better it is at processing carbohydrates in the muscle and liver cells rather than storing them in your fat cells, as body fat.
Then you’d schedule your workout later in the day. Within that 4 hour window after your workout in the evening, you’d consume your carbohydrates before you go to bed.
When Are You Most Insulin Sensitive In The Day?
The two times of day you’re most insulin sensitive is in the morning and after your workout. However, when you consume carbohydrates in the morning, like most people do, you lower your insulin sensitivity throughout the day and night, becoming more insulin resistant.
So if you’re night time snacker, you’d want to avoid carbohydrates or keep them to a minimum throughout the day.
This will keep your insulin sensitivity as high as possible at night, so when you consume your post workout shake, meal, and any night time snacks, your body will be very receptive to all the nutrients, thus storing them in the muscle and liver cells, rather than in your fat cells.
In the morning, eat your meat and nuts breakfast comprised of high protein, fats, and vegetables. This type of breakfast will feed your muscles, maintain your focus, and balance your energy levels throughout the day. Say goodbye to your energy crashes.
By now you know the nutrition philosophies I teach here on Live Lean TV all revolve around turning your body into a fat burning machine. In other words, creating an ongoing hormonal environment in your body to continue burning stored body fat for fuel, not carbohydrates.
By focusing on fats and proteins, especially earlier in the day, you’ll be burning a higher percentage of body fat for energy than if you body first has to burn through carbohydrates.
With all this said. This is just another nutrition tool. If you’re just beginning your journey to Live Lean, don’t let this overwhelm you. Just focus on committing to eat one ingredient foods. If you’re more advanced and you find you’re a snacker at night, try carb backloading and see how it works for you. At the end of the day, this is all just advice. It’s up to you to figure out what works best in your lifestyle, and commit to it.
Need Help Preparing High Protein, Healthy Fat, & Low Carb Meals?
If you need help putting together low carb meals high in protein and healthy fat, go join all our other inner circle members at TeamLiveLean.com. We upload a brand new cooking lesson recipe video every week, and to date, we have close to 60 recipes videos exclusive to TeamLiveLean.com. We’d love to have you join our inner circle family and get you your best body yet.
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Questions For You:
– Have you ever heard of carb backloading?
– If so, have you tried it? How were your results?
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