How much you eat, when you eat and macro ratios
Simple meal planning
Just a simple illustration to help with putting meals together
Macro split most commonly used
Many people worry too much about 'macros' and calories. Most carnivore foods have this split. This ratio IS BY CALORIES NOT WEIGHT
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One Meal A Day
OMAD - A Convenient Way to Eat
For many, the OMAD pattern of eating offers a simple and efficient way to manage their meals. Whether you travel often, work in shifts, or have a busy schedule, eating just once a day can be a lifesaver.
Imagine freeing up all the time you spend on meal planning, shopping, and preparation. No more wasted time or dirty dishes. By eating only one meal a day, you can cut your meal time by two-thirds.
In addition to saving time, OMAD can also provide other benefits. As a form of time-restricted eating and intermittent fasting, OMAD can help reduce hyperinsulinemia, control diabetes, and improve metabolic syndrome.
2 Meals A Day
Pros of eating two meals a day in more detail
Improved digestion: By eating two larger meals per day instead of multiple smaller meals, it may lead to better digestion compared to eating multiple smaller meals throughout the day.
Increased focus and mental clarity: Intermittent fasting has been associated with improved brain function and increased focus. Ref: https://pubmed.ncbi.nlm.nih.gov/18779282/
Flexibility: The two meals a day diet allows for more flexibility compared to the "one meal a day" diet, which can be more difficult to maintain in the long term.
Easier to eat enough: Especially protein and fats
More Socially Accepted: May fit in better with family life.
Mix-Up Your Meals
Pros of eating various amounts from day-to-day
Mixing up your meals can sometimes be referred to as 'The metabolic confusion diet,' or also commonly called calorie shifting, (which encourages daily exercise and eating below your daily calorie needs.) Therefore, some people think you’ll likely be in a 'calorie deficit' and it is that which leads to weight loss over time. But this is different.
Proponents of the diet claim that alternating between high and low calorie days will “confuse” your metabolism and make it work harder since it will have to adapt to changes in calorie intake. The Mix-Up DOES NOT SAY RESTRICT CALORIES but to eat a lot more one day, then less the next. Also mix-up the macro split, maybe go high protein one day and high fat the next.
While you can’t really “trick” your metabolism, this method does seem to help prevent your metabolism from slowing.
2MAD Example timing
How much you eat
At its most basic you can start with this formula
1 GRAM OF PROTEIN PER DESIRED WEIGHT IN LBS (2.2 grams per KG)
1 GRAM OF FAT PER DESIRED WEIGHT IN LBS (2.2 grams per KG)
For example, if you want to weigh a lean 140lbs, you'd eat 140g of protein per day and 140g of fat per day.
Remember that you derive more 'calories' from fat compared to protein even though the weight is the same
140g of protein (4kcl per g) will give you 560 calories
140g of fat (9kcl per g) will give you 1,260 calories
Total calories comes to 1,820 calories
This formula works for a lot of people, but if it doesn't, you may need to calculate your calorie needs and divide your macros up that way. Here's how.
A Different Take On Calories
A Simple Experiment to Understand the Lack of a Relationship Between Calories and Weight
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Serving Size: 170 grams
Protein: 48 g (X 4 = 192 Calories)
Fat: 24 g (X 9 = 216 Calories)
Carbohydrate: 0 g
As you can see Ribeye is not 1 to 1 on weight but works out roughly 1 to 1 in calories. This is why some people add butter to their steak, to increase the fat intake. In this example you might add 24g of butter to make it a 1 to 1 ratio in weight.
As I said a lot of people thrive with this simple APPROXIMATE 1:1 ratio. Unfortunately some people need a little more 'tweaking'
Some members are less tolerant of fat and feel better on a higher protein to fat ratio. In this case simply eat enough protein and consume fat to satiety. Using the above Ribeye example they might not need to add butter.
SYMPTOMS DURING ADAPTATION
Some people new to this way of eating experience negative side effects like diarrhoea. This is normally because the gallbladder, the organ responsible for creating enzymes that break down fat isn't quite as efficient as it should be at this time but the good news is that it tends to adapt.
Another occasional problem is a feeling lethargic or low energy which is usually due to not having enough fat.
There are 4 calories in every gram of protein. There are 9 calories in each gram of fat.
To get a 1:1 ratio of fat to protein in grams, you'll need to get a 70% fat to 30% ratio of protein in calories.
If I need to eat 2,000 'calories' as an example. Then by grams I need the following
2,000 x 70% fat = 1,400 calories of fat which, when divided by 9 = 155 grams.
2,000 x 30% protein = 600 calories of protein which, when divided by 4 = 150 grams
When to eat
Examples of macro
breakdowns of food
A breakdown of the nutrition profile of Salmon
A breakdown of the nutrition profile of Beef
A breakdown of the nutrition profile of eggs
A breakdown of the nutrition profile of Pork