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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2MAD Example timing
How much you eat
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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