Excerpt: The Carb Nite Solution

In advance of the reloaded edition of The Carb Nite Solution we’ll be releasing later on this year, we’ve decided to treat you to a few excerpts. Here’s the first installment:

We’ve All Been There

Nearly all of us have battled with our weight. For some of us, this started as early as our teens. For others, it began in adulthood. We’ve tried every new diet, adhered to every rule, and attempted to squeeze every last promise from all the texts we’ve bought. Daily menus are earnestly followed. We purchase exotic foods, take up life-altering exercise programs, and—perhaps most burdensome of all—we buy every recommended supplement. The religious fervor of few monks can compare with the zeal of our dieting discipline.

Fueled by nearly instantaneous weight loss, we fly through these first few weeks. Confidence rises, excitement takes hold, and we press forward. Everything, however, eventually comes to a screeching halt. Almost as quickly as we shed the initial weight, our progress stalls. We’re no longer losing weight, the food choices are monotonous, we’re feeling weak, and we’re drooling over decadent treats as though we haven’t seen food in months. Believing we’re doing something wrong, we return to the pages of our current dieting bible and look for the missing details that can put us back on track.

It’s hard to understand. We’re doing everything right. Calories are in the allowable range, there’s not too much fat or too many carbs, and we’re getting plenty of exercise. What’s going wrong? Frustration replaces confidence, then quickly makes way for desperation. We cut calories. We ratchet up the exercise. We cut the fat. We cut out sugar. We cut out more fat. Still, little progress is made.

Disgruntled and disheartened, we finally throw our hands up and quit. Clearly, the diet didn’t live up to its claims—but we blame ourselves for the disappointment. We figure we’ll give it another try further down the road when there’s more time—as though we haven’t sacrificed enough precious time already. Even after we gain all the weight back, we’ll defend our diet like brainwashed disciples, claiming, “It really worked for me.”


Millions experience this situation every year. Many popular diets are excellent for achieving health goals like lowering cholesterol and triglyceride levels, or managing conditions like insulin resistance. Problems arise, however, when you use these popular diets to achieve a goal for which they were never intended: fat loss. Manipulating the different aspects of the body responsible for fat loss—metabolism, hormones, fat cells, and enzymes—defies conventional methods, requiring a radically different approach. These popular diet plans improve specific aspects of heath and assist weight maintenance. Their utility, however, ends there. Don’t misunderstand me here—good health is always a concern, but if your goal is weight loss and, in particular, fat loss—getting rid of cellulite, flabby butts, beer bellies and love handles—you’ve been using the wrong tools.

The Puzzle

LCHPUnlike most in this field, I’m not a medical doctor or nutritionist to the stars. I’m a physicist. Like you, spending years trying to conquer my problem with body fat left me tired and frustrated. I’ve tried every diet imaginable—low-fat, low-carb, high-protein, zones, phases, and everything else—while attempting to erase the stigma that first began when, in the middle of sixth grade, another kid looked me square in the eyes and said, “You’re fat.”

In the years that followed, committing to weight loss was no small task. The late 1980s witnessed a flood of discoveries about hormones, food, metabolism, and fat cells that overwhelmed experts in the fields of health, nutrition, and weight loss. Faced with a million scattered puzzle pieces, all coming from the same box, experts began arranging pieces to form their own images. There was a problem, though: nobody knew what the final picture should look like.

Beginning with relatively few pieces that fit together nicely, they expanded to broader and broader topics. As pressure mounted to explain the growing number of discoveries, interpreting study results liberally, and often incorrectly, became commonplace—and pieces that didn’t quite fit were pounded into place. Rather than clear, crisp images, these randomly created mosaics fueled an eruption of new and speculative diets. Unfortunately, these contained gaping holes and incorporated only a fraction of the pieces.

This surge of research and speculation, fortunately, set a renaissance of sorts into motion. Diet books, with their new theories, needed support, and authors began including citations. This diet industry renaissance coincided with my growing interest in weight loss. Living within minutes of a world-class medical library, my curiosity led me to examine the offered proof by consulting the original scientific papers.

I spent months, and years, reading journal articles. It took time to learn the technology, but within months, I’d made my first startling discovery: the research available, even some of the research that was cited, didn’t support even one author’s theory. The citations consisted primarily of nicely fitting studies, along with a few results twisted beyond recognition—the obvious smashed-to-fit pieces. These authors ignored or belittled everything else.

Insatiably, I began checking the validity of other diets over the following years, accumulating vast stores of research in the process. I eventually abandoned these pseudo-scientific diet books and began seeking my own answers. I wanted to know why it seemed impossible to lose my body fat, and why so many others were having the same trouble. Was losing the extra pounds really hopeless? Or did some method of stripping fat from the body—something effective for everyone, not just the extremely obese—exist? If such a method did exist, I was going to find it—and if I didn’t, at least I’d know enough to never get duped into trying another fad diet.

Being a physicist gave me a different perspective than most in the field of diet and weight loss. Relying on the research of others when pursuing your own work is essential to success in the academic world of physics. You can never assume anything if you expect to be successful. You need scientific proof, so I applied these same principles as I searched for a solution.

The mind-boggling amount of information and numerous considerations gave me the exact same million-piece puzzle others had already grappled with without having the slightest idea of the final picture. I refused, however, to throw valid pieces away or distort results to my own ends, even if only a quick glance at the answer was possible. After reading over 20,000 peer-reviewed research articles, a stroke of luck turned out to provide the desperately needed glimpse of the completed picture. A single event helped pull together years of research, and The Carb Nite Solution emerged.

To be continued… 

  • http://twitter.com/marcusbowlerhat Marcus Miller

    Just purchased the original Carb Nite a few weeks back, is this upgrade free to folks that have purchased before?

    Would love a quick bit of advice as well – I have carb night, and have a small amount of weight to lose, more leaning out than getting thin and I also lift fairly heavy. Fairly traditional Starting Strength style training, 3 times a week and am at the point where all lifts are difficult (1.5 bodyweight back squat, double bodyweight deadlift, chins, bodyweight bench press, 75% bodyeight press etc.

    Would carb backloading be a better option for me now or should I do carb nite till I get to my desired level of leanness?


    • Robert Johnson

      I want to know if this update will be free too.

    • http://twitter.com/Joe__Herrera Joe

      Kiefer’s got a video where he addresses this you can find on YouTube. CBL really hits its stride if you’re roughly 15% BF or lower.

      • Jason Detwiler

        Joe is spot on. You could also experiment with a MTWF training split (5/3/1 or any Squat, Bench, DL, OHP focused program with one each day) and do between 1-4 carb nites to see which setup fits your needs.

      • http://delightfultastebuds.com/ Jos

        What’s the title of the video?

  • Damon

    This snippet speaks volumes to the majority of my clients. Can’t wait to read more.

    • Rakesh Patel

      as well as to a majority of my patients

  • Adam Duggan

    Really excited about the updated version. The original is amazing…I can only imagine what the new one will be like! Lot’s of new science!

  • JL

    Hi, I bought CBL a little while ago and began the diet plan but I got derailed because I was diagnosed with stage 4 adrenal fatigue and i was instructed to eat within 2 hours of waking and refrain from training to exurtion such as heavy weights, HIIT or any type of cross fit. Just walking for now. I am also doing IV vitamin therapy as I have some gut issues and very low on iron. I am also perimenapausal so also trying to balance hormones now. My goal is to get healthy but I don’t want to lose any muscle or bone mass and for that you have to lift heavy. Do you have any suggestions or does anyone else reading this experience the same? Thanks keep up good work.

    • deborah kaplan

      I’m also peri menopausal. I had 2 major joint surgeries last year within 7 months of each other. I’ve been doing CNS strict for past 6 months. Prior to that I’ve lived a modified CNS/carb cycling/paleoesque(whole foods/no sugar) existence for the past 20 plus years. With rehab for my surgeries I can only do a modified leg workout, and not as heavy like I’ve trained for the past 30 years. CNS has kept my body in check and allows me to maintain my muscle while rehabbing. I do HIIT about 2 x a week with one CN. However I start losing my pump and fullness 5 days after CN so I have been putting extra carbs in 4-5 days after my CN to stay full . I also come from a competitive bodybiulding/fitness/triathlete background. *(no more long distance though!) I’d love to talk to other women who are peri menopausal. So please feel free to contact me. But all in all CNS is a great program for managing muscle loss. I’m testament to that. And in fact, I’ve been able to put on upper body muscle without lifting weights at all for the past 10 months. I started CNS strict about 4 months after my shoulder surgery.

  • Mason

    Any chance on a discount for current CNS owners?

  • Rosalinda

    I can’t seem to get my questions answered on starting the cns. I started today but what I want to know is will I lose muscle? I mean I do split training and usually have carbs pre and post training, so what should I have post training now? I know it also says not to really do any hiit training so I’m just focusing on my splits. I don’t have too much energy and not lifting as heavy but I’m sure this will change as soon as ketosis kicks in. Thanks

  • Philip@DHForums

    “You can never assume anything if you expect to be successful. You need
    scientific proof, so I applied these same principles as I searched for a

    Really enjoyed the whole post. Very persuasive too! Take my money now.

  • Julie Lacouture

    Kiefer, I am excited about the new edition. I read it a few months ago and I know there are many changes and updates. I felt while reading it the first time that it was already a bit outdated. I have become addicted to the articles, tube casts and podcasts. I really want to get every detail I can. I take the forums with a grain of salt because I think the info gets a bit twisted with everyone’s take on your plan and it gets complicated.
    The only downside to much of this information is it seems really focused to gym rats and body builders. I have started lifting heavy over the last six months but I am a regular female at 41% body fat. I was very excited about your “lies the government tells you” tube casts but you have not published anything new. I was in the Air Force for 9 years before getting out to have babies. I would starve myself for weigh ins each year and follow the advice from Air Force dietitians and I was miserable(I actually put on weight each year despite the low fat and calorie restriction) I wish I had your book while I was still in, I could have enjoyed life a bit more and been less stressed about my body and probably been in better health. I went to the doctor the other day and when discussing my weight loss and exercise efforts My doctor really questioned/ disagreed with my heavyweight training! I told him it was one of he healthiest things I had ever done. How is the medical community so out of whack? Anyway I really think your information is important and I wish it could be shared and passed to average people to improve their lives. These diet lies are making people sick! Thank you.

    • http://azraelsblogaboutwhatever.blogspot.com/ Patrick Talbert

      The medical community is out of whack because there’s no money in keeping people healthy. This is an unfortunate realization that I made a few years ago when I finally cleaned up my diet and my life hasn’t been the same since. In a good way, of course. :-)

  • Julie Lacouture

    I have a CN question in regards to calorie restriction. You say above that calorie restriction does not work and I believe it. But I have and you reference a CN macro ratio of .5gFat:1gProtein for your ideal body weight ( this is from one of you podcasts, not the book) So my ideal body weight just a guess is between 140 and 150. It’s hard to know because its body fat that really matters. So that would mean approximately 140g protein/ 70 g Fat. That comes in at about 1120 calories maybe 1200 with the trace amount of carbs. Is this too low or fall into the calorie restriction? Or is it OK because it is ULC and its more about hormone manipulation. I find it hard to reach this point and really do not feel satisfied until i am at a more 1:1 ratio. I am also having very slow results, do I just have to go lower and deal with not feeling as satisfied? I am currently around 206 and 41% body fat. I am currently using. 5:3:1 program and lift 4-5 days a week. I would like to be under 25% body fat so I am no longer considered obese.
    Also will the new book discuss he car
    Also with he new edition discuss carb Nite for females a bit more? I read about men having these huge binges on carb nite. You also mention women should have less. Maybe some examples. I know everyone is different but maybe a range of carbs in grams? My results have seemed so slow I am looking for anyway to tweak this. maybe I am reading too much into the details or making this complicated. Thank you for the wonderful articles and the new education on nutrition.

  • MD

    Im having a difficult time determining if I should do CBL or CNS. I have done quite a bit of digging on the subject and read posts but having trouble determining a specific answer. Heres my story. My top weight ever was 370, Last year while doing IF (24 hour fasts with one meal a day) coupled with p90x i got down to 330. Then I was diagnosed and began treatment for low testosterone levels. continued training hard, and then got down to 312 at the lowest. I had to back off the test treatment because of cost but I was still working my @$$ off. Now I’m back up and have hovered in the 330’s or a good year again, just yesterday I weighed back in at 350. in a week I put on 15lbs according to the scale all while not making any significant changes in my diet or workout regimen.

    So I work with a personal trainer 4 times a week (burning around 7-800 a session on the hrm and leaving a big pudle of sweat every time)and do cardio on the 5th day take weekends off, and my diet is typically consistent of whole food (whole wheat, oatmeal, chicken blah blah).

    So which would I best be served by, I have a lot of fat to lose but I work out very hard 5 days a week. my understanding (before knowing which book to buy and method to follow) is the CBL is routed in reloading after your intense workouts.

    • MD

      Sorry forgot to thank anyone in advance for their help.

  • Md

    Continued looking and the answer was under my nose.. being 20%+ BF I want to do CNS. I had assumed this from reading other things but my main concern was from my intense workouts.

    Here is the video that addressed it http://youtu.be/yc15FEcFUXI BTW DH sounded like Jack from lost when I was reading the comments and had the video hidden

  • Shan

    Should you do the carb nite solution if you have insulin resistance? Will it do harm to your health?