Does a cupcake come on that kale salad?

Part 2 Carbnite

This is how Coach L and I eat. It's pretty simple. After an initial 10-13 zero carb adjustment period, you eat under 30g of carbohydrate each day for 6-7 days. This teaches your body to utilize protein and fats as fuel sources instead of carbohydrate. The benefit to this is that your body will turn to your fat stores in order to provide your body with energy. This diet, like any good diet, is not a quick fix. I have been eating this way since November and have only lost 2% body fat during this time. However, I have been able to add muscle. For me, staying at the same bodyweight while losing body fat and building muscle is a win-win. I also love this diet because it keeps me sane. I know that every 6 days or so, I will get a non-optimal meal such as doughnuts, pizza, nachos, etc. You get 1 night per week to do this. Knowing I have a "carbnite" in the near future allows me to stay on track because I will be able to have anything I've been craving soon enough. The carbnite is very important as it stokes your metabolism and helps to start up some hormones that, on a long-term, low-carb diet, start to slow down.

 

Carb Backloading

This is very similar to the diet above except carbs are eaten in the evenings after training days. This diet works very well for people that are already at a lower body-fat percentage. You can manipulate your carbohydrate intake in relation to your activity level. This is how a lot of higher-level CrossFit Games athletes tend to eat. They consume carbohydrate pre- and post-workout. I don't recommend this diet unless you're under 15% body fat or so. People tend to overeat carbs here. Some people, like Dr. Pease, are genetically elite and can eat carbohydrate in excess and still stay lean. Most of us are just not built like that.

 

In summation:

1. Keep things simple! If it's processed, it's probably not worth putting into your body. Eat whole foods, and opt for grass-fed or wild-caught versions of protein.

2. Don't fear fats! Dietary fats are important and can be used by your body as fuel. Fats do not cause insulin spikes either!

3. Pick a plan you can stick to. Don't be afraid to live. If you fall off the wagon, don't beat yourself up. Get back on that wagon the next chance you get.

4. Listen to Justin- he is awesome!

Coach Justin

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