Delaterre Shred Phase III Meal Plan: Carb Nite Solution

A lot of you have questions about the carb nite approach we're utilizing for the Phase III of the Shred Challenge .

Carb Nite Solutions (CNS):  Designed specifically for ongoing fat loss, not just weight loss. It is a tool, not a lifestyle, designed to promote optimal health and optimal body fat loss. This simultaneously raises HDL levels, improves insulin sensitivity, and lowers both triglyceride and LDL levels. There is emphasis on maintaining muscle size and strength during weight loss.

The 1st 10 days of the Carb nite diet is called the "recalibration period". During this period, you keep your body in ketosis.

Ketosis /kɨˈtoʊsɨs/ is a state of elevated levels of ketone bodies in the body. Ketone bodies are formed by ketogenesis when liver glycogen stores are depleted.When glycogen stores are not available in the cells, fat (triacylglycerol) is cleaved to provide 3 fatty acid chains and 1 glycerol molecule in a process known as lipolysis. Most of the body is able to use fatty acids as an alternative source of energy in a process called beta-oxidation.

What does ketogenic mean?  Well, there are enzymes that your body produces that convert carbohydrates into fat to be stored.  Keeping carbs low at 30g / day blocks these enzymes by elevating ketones, so the carbohydrates are used as opposed to stored. Increasing to even 50 or 60 can trigger fat storing enzymes.

In lay man's terms, the calibration period is done to force your body into ketosis, so it starts to burn your stored fat cells for energy. Consuming 30g or less of carbs keeps your body in that mode.

Cons of CNS

• Its difficult for most people. You need to be disciplined and dedicated to your goals to enjoy the benefits of CNS.
• It involves very limited range of foods. You'll be eating only protein with your carbs coming from vegetables.
• Performed the wrong way could lead to weight gain.

Pros of CNS

• It works. Performed the right way will force your body to burn those stubborn fats.
• You get to eat your favourite foods every 7 days after your recalibration period.
• You burn fat while maintaining muscle mass.
• For the Shred participants: we want you to be conscious of the macros in your meals. To understand them.

The stages

Reorientation / Recalibration

For the first nine days, keep carbohydrates to 30g or less per day, not counting fiber grams . Eat enough food to keep hunger under control without counting calories.

TOTAL GRAMS OF CARBS - TOTAL GRAMS OF FIBER = USABLE CARBS

Carb Night

Day ten: begin day as normal. Starting between 5-7pm, eat a sizable amount of carbs: pasta, fruits, potatoes, bread, pie, whatever. Eat carbs the rest of the evening.

Note for females: Thanks to your hormones (estrogen: especially during your ovulation period), you aren't free to carb up on anything like your male counterparts. Your body may tend to hold on to water weight. Don't worry, it will shed it in a few days. Also, during your carb nights, Please keep it as low fat as possible. So limit dairy and high fat foods like icecream, full cream milk, oreos, etc. Carb up on white bread, rice, fruits....etc.

Dairy has chemicals in it that are cannabinoid. These chemicals stimulate the same receptors in the brain that smoking weed does. Which makes you hungrier.

The Morning After

Go back to 30g or less of carbohydrates per day.

The Rules

1. Eat Plenty of Fat.Your body needs an alternate fuel source. Avoid 'low fat' products.
2. Enjoy a FULL Carb Night. It is not Carb MEAL. You're looking for 6-8 hours of eating carbs. Say, an early supper, late dinner, with snacks in between and after. You don't need to have large amounts of food, even just snacking on fruit all night does the trick.
3. Never Skip a Carb Night. Carb night keeps your body in an accelerated fat-burning state. Plus, it will drive you crazy.
4. Never have Carb Night Sooner than the FIFTH day after your last one. The body needs at least four days to totally shed all stored carbs from carb night and for the carb storing enzymes to fade. Sooner than that could result in fat-gain.

To our shredders

We know this will be challenging to you. But we're confident that you can do it. You held on till this time, 4 weeks is a piece of cake. If you need help please contact us via twitter or our email address delaterre.ng@gmail.com . 

Stay Healthy

The Delaterre TGZ Team

REFERENCES

• Ketosis: http://en.wikipedia.org/wiki/Ketosis
• Carb nite: http://crossfitchallenge732.blogspot.com/2012/07/carb-nite-cliff-notes.html