Carb backloading raises your metabolism and helps you sleep better. By consuming a measured amount of carbs later in the day, the added glycogen can lower cortisol, ramp up your metabolic rate and help you sleep deeper. Carb backloading also gives you many of the benefits of low carb while addressing a few of the drawbacks.
Low carb eating works very well to increase insulin sensitivity which has been proven in studies to lower the risk of diabetes, Alzheimer’s and numerous chronic diseases. Long term restriction of carbohydrates can lower thyroid output in some people and also lead to insomnia. Carb Backloading can be the happy medium especially after an extended period of low carb eating.
Metabolic Meals CEO
What I eat in a day: Carb Backloading
AM: 10% Carbohydrates, 40% Fats, 50% Proteins
PM: 50% Carbohydrates, 20% Fats, 30% Proteins
- 7 am: Black Coffee
- 11 am: 2 Pack of Top Steaks
- 2 pm: Bunless Bison Burger with Pepper Jack and Pistachio Carrots
I’ve found that allowing at least 12 hours between my last meal of the day and my first works best for me so I don’t usually eat a meal until closer to lunch. It may sound strange to most, but eating just protein for my first meal gives me more energy and mental clarity. From there, I’ll continue with low carb eating in the form of a protein and vegetable side.
- 4 pm: Collagen Protein with Reds Powder & 1 oz Macadamia Nuts
An afternoon protein shake was primarily whey based for years, but now I prefer Collagen protein with either a Reds or Greens powder for some additional micronutrients. I may also add some additional healthy fats like macadamia nuts or a spoonful of coconut oil.
Dinner will always have carbohydrates included and the amount is usually determined by whether I exercised that night or not. The carb sources that seem to help me get the response I’m looking for are: jasmine rice, white potatoes, sweet potatoes and fruit.
I really enjoy using the Metabolic Meals Signature Sides to create all kinds of different combinations in less than 10 min.
- 9pm: Bowl of Mixed Fruits (Oranges, Cherries, Kiwi)
The last meal of the day for me feels like dessert. I SERIOUSLY love fruit. All kinds really, but kiwi, cherries and oranges are my favorites. I will either eat this by itself or add a cup of Greek yogurt with it.
These selections describe a sample day for me and I’ve been eating pretty much this way for the last 5 years. Since making this switch from a fairly strict low carb diet, I’ve gotten leaner, have more energy and sleep significantly better. It allows me to enjoy my favorite foods, just with a bit of strategy around timing.
Want to design your own day? Check out the menu for ready-made meals, signature sides, premium proteins and desserts.