For most of the day, you’re going to be eating protein and fat-rich foods. This is the only hard and fast rule, so for the most part, you can eat whatever you like (and in whatever amount) as long as your carbs are controlled. One exception to this concerns eggs—they can raise insulin levels just like carbs. Kiefer explains where the danger comes from and how to control it.


See all the Carb Back-loading articles.

Read the transcript for part one of the interview with nutrition expert John Kiefer.

Pick up a copy of Carb Back-Loading 1.0, Kiefer’s e-book, at