What to eat & drink, how much and when
What to eat & drink, how much and when
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Introduction to meal frequency
Introduction to meal frequency
When to eat and what to eat is covered here
What To Eat (Meats)
What To Eat (Meats)
Red Meat: Pork, Beef, Lamb, and Game
White Meat: Turkey, Chicken, Fish, and Seafood
Organ Meat: Liver, Kidney, Bone Marrow, Heart
For the majority of people, these will provide all the nutrition you need, including vitamins, minerals, and protein.
What To Eat (Eggs and Dairy)
What To Eat (Eggs and Dairy)
Eggs: Chicken, Duck, and Goose Eggs
Dairy: Butter, Cheese, and Cream
How Much To Eat
How Much To Eat
The simple answer is to eat as much as it takes to feel full. Meat is an incredible filler, and you’ll be surprised how little it will take to keep you going for many hours while on the carnivore diet.
The general rules
The general rules
Protein: 1gram of protein per pound of your
Protein: 1gram of protein per pound of your
lean bodyweight (if you weigh 170lbs you need 170 grams of protein, simple)
lean bodyweight (if you weigh 170lbs you need 170 grams of protein, simple)
Fat: 1gram of fat per pound of your
Fat: 1gram of fat per pound of your
lean bodyweight.
lean bodyweight.
As above, it's that simple to start.
As above, it's that simple to start.
For example,
You want to weigh 100lb then you need 100 grams of protein and 100 grams of fat. This is around 66% fat and 34% protein by 'calories.'
As you adapt to this way of eating, you might need more or less. How can you tell? Your body will tell you! If you start to gain unwanted body fat you may need to eat less fat. One big caveat here, if you are healing then this is normal and many people gain a little body fat but feel so much healthier. Once the healing has taken place then the body composition starts to improve.
Some people can eat up to 2.5lbs of meat per day, other folk do well on less. For example a very fit carnivore I know eats around 300-350g per day spread over 2 meals and he weighs 175lbs. Dr Baker mentioned on the Joe Rogan #1050 podcast interview how he has seen many people eat on average about 2 lbs (900 grams) of meat per day.
What To Drink
What To Drink
Water (just drinking water is optimal. Flat is generally better than sparkling if you suffer with belching)
Coffee (Swiss Water Decaf, I recommend avoiding caffeine for fat loss)
Tea, including herbal teas, are OK
Drinks are OK as long as you don’t sweeten them with any type of sugar. What you want to avoid is any type of drink that contains carbs like sodas, fruit and veg juices, and energy drinks as these will disrupt your fat loss if that is your goal.
When To Eat
When To Eat
Contact me for more detail if you have questions regarding
OMAD
2MAD
3MAD
And variations
Hydration
Hydration
Drinking too much water
Drinking too much water
This is one of Coach Stephen’s bugbears! Drinking too much water can lead to a condition called water intoxication, or hyponatremia, which occurs when the balance of electrolytes in your body is disrupted due to an excessive intake of water. This can dilute the sodium in your blood to dangerous levels, leading to symptoms such as headache, nausea, confusion, seizures, and in severe cases, coma or death.
The color of your urine can serve as a general indicator of your hydration levels. If your urine is clear, it could indicate that you're drinking too much water and flushing out important electrolytes, leading to an imbalance. On the other hand, if your urine is dark, it could indicate that you're not drinking enough water.
It's important to maintain a balance of electrolytes in your body, as they play a crucial role in various bodily functions, including maintaining fluid balance, transmitting nerve impulses, and contracting and relaxing muscles. An imbalance of electrolytes can lead to dehydration, cramps, fatigue, and other symptoms.
The recommended daily water intake varies depending on several factors such as age, gender, activity level, and overall health. It's important to listen to your body's thirst cues and drink THE APPROPRIATE AMOUNT of water to stay hydrated, but not so much that it leads to water intoxication.
What To Drink
What To Drink
Water (flat / sparkling are both fine, water is OPTIMAL)
Coffee (Swiss Water Decaf, I recommend avoiding caffeine for fat loss)
Tea, including herbal teas, are OK
Drinks are OK as long as you don’t sweeten them with any type of sugar. What you want to avoid is any type of drink that contains carbs like sodas, fruit and veg juices, and energy drinks as these will disrupt your fat loss if that is your goal.
Remember you must not drink too much water, if your urine is clear you are probably drinking too much water and depleting your electrolytes
Remember you must not drink too much water, if your urine is clear you are probably drinking too much water and depleting your electrolytes
What are the 4 most prominent electrolytes humans need and where do we obtain them from?
What are the 4 most prominent electrolytes humans need and where do we obtain them from?
Electrolytes are minerals that carry an electric charge* and play an important role in various bodily functions, including hydration, muscle and nerve function, and blood pressure regulation. Here are four of the most prominent electrolytes and where they can be obtained from:
Sodium -
Sodium -
Sodium is an essential electrolyte that helps regulate fluid balance and blood pressure. It can be obtained from salt!
Potassium -
Potassium -
Potassium is important for muscle and heart function, as well as fluid balance. Good sources of potassium include dairy products and meats.
Calcium -
Calcium -
Calcium is important for strong bones and teeth, as well as muscle function and blood clotting. It can be obtained from dairy products and some canned fish such as sardines.
Magnesium -
Magnesium -
Magnesium helps regulate muscle and nerve function, as well as heart rate. Good sources of magnesium include Seafood - Oysters, salmon, and halibut are all good. Meat - Beef, pork, and poultry can also provide magnesium. Dairy products - Milk, cheese, and yogurt are other animal-based sources of magnesium.
It's important to maintain an appropriate balance of electrolytes in the body to support overall health and well-being.
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