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What Is Carb Backloading And How Does It Work?

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How To Snack at Night and Still Lose Weight

On today’s episode of Live Lean TV, I’m answering the question, what is carb backloading and how does it work? 

If you’re one of those people that can’t stop snacking at night, I’m going to share how you can snack at night and still lose weight.

It’s a carbohydrate timing approach called carb backloading.

But before I share how carb backloading works, scroll to the comment section below, and tell me what snacks do you constantly eat at night?

What Is Carb Backloading?

Many of you have asked me about carb backloading.

Carb backloading is a nutrition protocol popularized by a guy named John Kiefer.

It simply means you consume the same amount of carbohydrates you typically eat in a day, but you eat them later in the day.

How Does Carb Backloading Work?

Here’s a simple overview of how carb backloading works.

Earlier in the day, you’d consume primarily all your calories from protein, healthy fat, and vegetables.

This will optimize your insulin sensitivity for the day.

How To Prevent Blood Sugar Spikes And Improve Insulin Resistance

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 later in the day, you would schedule your workout.

Within the 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 During The Day?

The two times of day when you are most insulin sensitive, is in the morning and after your workout.

However, when you consume your carbohydrates in the morning, like most people do, you lower your insulin sensitivity throughout the day and night.

This means you become more insulin resistant at night.

This isn’t a good thing if you are a night time snacker.

If you are night time snacker, you should avoid carbohydrates, or keep them to a minimum, throughout the day.

When you do this, at night time you increase your insulin sensitivity as high as possible.

This means when you consume your carbohydrate rich post workout shake, meal, or night time snacks, your body will be very receptive to all the nutrients.

In other words, your body will store the nutrients in the muscle and liver cells, rather than in your fat cells, thus adding more body fat.

Carb Backloading Meal Plan In The Morning

Here’s your carb backloading meal plan in the morning.

In the morning, eat your meat and nuts breakfast comprised of high protein, fats, and vegetables.

How To Make A Meat And Nuts Breakfast Recipe

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.

In Conclusion

So let’s wrap this up Live Lean Nation.

By now you know, my nutrition philosophies that I teach here on Live Lean TV all revolve around turning your body into a fat burning machine.

Turn Your Body Into A Fat Burning Machine For Life [Improve Insulin Sensitivity]

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 your body fat for energy, then if you body first has to burn through carbohydrates.

But with all this said, carb backloading 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 eating more 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.

But 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 then commit to it.

Join Team Live Lean

If you need help putting together low carb meals, high in protein and healthy fat, go join all our other inner circle members at Team Live Lean.

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We currently provide our members with over 200 step-by-step cooking lesson recipe videos.

You’ll also get weekly meal plans, a 30 day workout programs every month, and so much more.

We’d love to have you join our inner circle family, and get you your best body yet.

There is so much value here, so go join our inner circle team at


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Question Of The Day:

  • What snacks do you constantly eat at night?
  • Have you ever head of carb backloading?
  • If so, have you tried carb backloading? How were your results?

Share your experiences in the comment section below.

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29 responses to “What Is Carb Backloading And How Does It Work?

  1. Love cottage cheese before bed around 7 bedtime 830ish, I would love to
    meet up in NYC and meet you guys but in VA, Yall are amazing with all the
    free advice, Channel is like a one stop shop fat blaster channel LOVE LIVE

  2. me i eat a stick of butter first and then some bacon with ice cream with a
    lot of chocolate yup thats my snack at night =) thank you and stay tune for
    more advice

  3. I must be stupid because this was a little overwhelming and confusing but
    thank you for the info I find that I feel a lot better in the morning when
    I eat carbs at night and I also feel a lot better with the nuts and protein

  4. Well this throws everything I knew completely into reverse. I was consuming
    more carbs in the morning and tapering off at night. Interesting to see how
    “Carb back loading” will work for me. Btw, love the “Gumby” hair do 🙂

  5. Are your recommendations exclusively for omnivorous diets? What about vegan
    diets? Im a high protein vegan….plant proteins like legumes, lentils,
    spirulina, and quinoa are all included in my diet…..I get more than 1gram
    per kg body weight every day and lift weights/cycle/teach yoga/swim/rock
    climb, so I have lot of energy to exercise……HOWEVER, I do struggle with
    waking up at night to eat! What are your recommendations for people who eat
    a large, filling dinner with goods carbs, yet still wake up at
    12pm/1am/2am/3am to snack?


  6. Boy is this wrong. Brad, read the book 80-10-10 and understand why high carb, low fat is the way to not just live lean but live long which you won’t do if you try to limit your carbs!

  7. Brad, sharing carbbackloading with the liveleannation…. Dam giving my
    secrets away.ha. I’ve been doing CBL for a while. It’s strange as I can eat
    my maintenance-calories in a CBL for, yet still loose weight. CBL needs me
    to eat way above maintenance just just maintain. !! It’s great though

    1. Dude, he answers this question in the article. Answer: Meat and nuts breakfast. He even linked to his blog post about. This is one of my favorite meals now. Beef is good, but Try it with ground turkey, too.

  8. My all time favorite night time snack is definitely hummus with grapes. Not
    sure if eating healthy fats at night is a good thing

  9. every night i eat at least 1000 calories before bed like with in 5 minutes
    and i stay shredded year round. keep your calories in check and it doeskin
    matter when you consume your calories your body doesn’t know it just
    matters that you are taking in enough to maintain or gain… right right???

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