carb nite plan

Unfortunately you have to purchase the book to view the whole thing. You can either buy the book itself or get a PDF of it. For the orientation period (10 days) you eat less than 30g of carbs and on your 10th night you can have your first Carb Nite. After that you go back to eating less than 30g a day but you now can have a carb nite once per week, just make sure they are atleast a full four days apart. I have the book and it is really helpful if you are serious about the diet. Lots of good info! And also remember you are looking for Net Carbs (subtract the amount of fiber from the carb amount and that is your total)