Carnivore x2 weeks. Prior to this we were Keto x5.5 months. My husband is struggling to get in all his fat:protein due to satiation. Any tips/suggestions on how to navigate through this? Assuming it’s part of the transition? Thanks in advance!
Meaning he is full before hitting his target protein/fat macros?
If that's the case, here's some ideas:
1. Swap out leaner cuts with fattier cuts (ex: replace sirloin for chuck) - he'll be able to consume more calories for similar volume.
2. If he can tolerate it, adding raw dairy to meals can be a great way to get in more calories (usually recommend the opposite of this to those trying to lose weight, as dairy can easily add up calorically and is not as satiating).
3. Add a meal. If he's eating OMAD or 2MAD currently, see if he can go for a 3rd meal at some point (I know this is not necessarily ideal for fasting windows, but one must consider what the main goal is right now).
4. Go for ground meat more often, ideally a higher fat % grind. Having to cut through and chew steaks is more work than eating ground meat, which some of the 'chewing' aspect is already done for you. A higher fat % grind, just like the fattier cuts, will allow him to get more calories in for the same volume of food.
5. Duck eggs? They're larger than chicken eggs, containing a bit more fat/protein per egg. Could be an idea (similar volume).
6. Try adding raw sources of fat -- easy way to add extra fat into the diet with adding copious amounts of rendered fat (ex: beef suet, iberico pork fat, beef trimmings)
As a whole, I'd argue most people are more satiated when coming to carnivore. I don't know that it's necessarily part of the transition, but he may find in time he's able to "put down" more food as his body starts to utilize all the nutrients (assuming he's remaining active). Curious to see how this goes for him!
Thanks so much! Yes, he’s struggling getting in all his macros because he’s so full. Will try some of these suggestions. Appreciate the in depth input!
I would focus him on meeting his protein goal first. Our bodies need protein. Fat is more of a lever. So, if he has weight to lose he can eat less fat and his body will pull the add'l fat he needs from his stored fat. He will want to eat a minimum of 40-50g of fat/day (protects hormones). The fat macro is not a goal...but a limit (maximum). As he gets to his goal weight, he may need to slowly start increasing his fat to prevent add'l weight loss. Fattier cuts of meat, fat bombs, etc. help with that. You might also want to check out Marie Emmerich's site. She has been doing Keto/Carnivore for 15 years. I've learned a lot from her & her husband Craig. They are both Carnivore now.
@searmst2 Yes, 40-50g of fat/day is the minimum...to keep your hormones functioning well...I said that. But your fat macro limit (determined by using a macros calculator) might be a lot more...let's say 90-140 or more, depending on your goals (wt loss, accelerated wt. loss, maintenance, or weight gain) and typically your gender, height, current weight, activity level, etc.).
Lots of folks think the fat macro is a goal. It's not. It's a maximum. If you exceed the maximum substantially but hit your protein goal and keep your carbs low (typically under 20 total carbs or under 10 total carbs (depending on whether you are Keto or Carnivore and whether you are insulin resistant or not), you will either stall weight loss or gain weight. Folks who are Carnivore don't typically have to worry about carbs but may if they are eating a lot of eggs, cheese, liver, and certain seafood. Comes into play more if you are Keto. If you exceed your fat macro and don't hit your protein goal on a consistent basis that can create other health-related issues.
@BitsyKeto yes I think I was referring to what you had written in parentheses, but I see now what you are saying!
RE: your last sentence -- We are also in the "high protein" camp (do not skimp on protein macros and use fat as a tool for weight loss or weight gain) -- it's interesting that "Paleomedicina" finds that HIGH fat, lower protein (at least 85% fat) is the key to healing... Seems there's a lot of varying opinions on this.
Could also be just part of the conversion. When I started, almost a year ago with Carnivore (2 years keto before that), I wasn't as hungry and had trouble getting my macros. I kept going then the next thing I knew, I couldn't eat enough. It has leveled out much better now and I do OMAD* and it seems perfect for me.
*One Meal A Day
Meaning he is full before hitting his target protein/fat macros?
If that's the case, here's some ideas:
1. Swap out leaner cuts with fattier cuts (ex: replace sirloin for chuck) - he'll be able to consume more calories for similar volume.
2. If he can tolerate it, adding raw dairy to meals can be a great way to get in more calories (usually recommend the opposite of this to those trying to lose weight, as dairy can easily add up calorically and is not as satiating).
3. Add a meal. If he's eating OMAD or 2MAD currently, see if he can go for a 3rd meal at some point (I know this is not necessarily ideal for fasting windows, but one must consider what the main goal is right now).
4. Go for ground meat more often, ideally a higher fat % grind. Having to cut through and chew steaks is more work than eating ground meat, which some of the 'chewing' aspect is already done for you. A higher fat % grind, just like the fattier cuts, will allow him to get more calories in for the same volume of food.
5. Duck eggs? They're larger than chicken eggs, containing a bit more fat/protein per egg. Could be an idea (similar volume).
6. Try adding raw sources of fat -- easy way to add extra fat into the diet with adding copious amounts of rendered fat (ex: beef suet, iberico pork fat, beef trimmings)
As a whole, I'd argue most people are more satiated when coming to carnivore. I don't know that it's necessarily part of the transition, but he may find in time he's able to "put down" more food as his body starts to utilize all the nutrients (assuming he's remaining active). Curious to see how this goes for him!
Thanks so much! Yes, he’s struggling getting in all his macros because he’s so full. Will try some of these suggestions. Appreciate the in depth input!
I would focus him on meeting his protein goal first. Our bodies need protein. Fat is more of a lever. So, if he has weight to lose he can eat less fat and his body will pull the add'l fat he needs from his stored fat. He will want to eat a minimum of 40-50g of fat/day (protects hormones). The fat macro is not a goal...but a limit (maximum). As he gets to his goal weight, he may need to slowly start increasing his fat to prevent add'l weight loss. Fattier cuts of meat, fat bombs, etc. help with that. You might also want to check out Marie Emmerich's site. She has been doing Keto/Carnivore for 15 years. I've learned a lot from her & her husband Craig. They are both Carnivore now.
Did you mean a minimum (instead of maximum)? I would think 40-50g fat/day to be really low maximum!
@searmst2 Yes, 40-50g of fat/day is the minimum...to keep your hormones functioning well...I said that. But your fat macro limit (determined by using a macros calculator) might be a lot more...let's say 90-140 or more, depending on your goals (wt loss, accelerated wt. loss, maintenance, or weight gain) and typically your gender, height, current weight, activity level, etc.).
Lots of folks think the fat macro is a goal. It's not. It's a maximum. If you exceed the maximum substantially but hit your protein goal and keep your carbs low (typically under 20 total carbs or under 10 total carbs (depending on whether you are Keto or Carnivore and whether you are insulin resistant or not), you will either stall weight loss or gain weight. Folks who are Carnivore don't typically have to worry about carbs but may if they are eating a lot of eggs, cheese, liver, and certain seafood. Comes into play more if you are Keto. If you exceed your fat macro and don't hit your protein goal on a consistent basis that can create other health-related issues.
@BitsyKeto yes I think I was referring to what you had written in parentheses, but I see now what you are saying!
RE: your last sentence -- We are also in the "high protein" camp (do not skimp on protein macros and use fat as a tool for weight loss or weight gain) -- it's interesting that "Paleomedicina" finds that HIGH fat, lower protein (at least 85% fat) is the key to healing... Seems there's a lot of varying opinions on this.
Could also be just part of the conversion. When I started, almost a year ago with Carnivore (2 years keto before that), I wasn't as hungry and had trouble getting my macros. I kept going then the next thing I knew, I couldn't eat enough. It has leveled out much better now and I do OMAD* and it seems perfect for me. *One Meal A Day
Awesome, Jody. Thanks!