Sunday, 12 January 2014

Carnivore RDA Version 2

Menu:
  • 7oz beef/lamb, 30% fat
  • 2oz mackerel
  • 110g beef/lamb tallow
  • 2 eggs, whole
  • 2oz pork kidneys
  • 1/4oz pork liver
  • 2tbsp gelatin powder
  • 1/2tsp losalt
  • 1/2tsp Himalayan pink salt
  • 1tsp/1g kelp/kombu, dry
  • 16floz tea
  • 400mg magnesium citrate
  • 2 egg shell calcium / month (1/2 per week)

Why?
Over my continuing research I've found out a few things since the first carnivore RDA post:
  • We need less retinol/vitamin A: 1200ug (~4000IU) is ideal, with >600ug (~2000IU) being minimum, but vitamin A is found in all animal fats so liver/yolks/dairy is less critical.
  • We need less calcium: 200mg a day is fine, and possibly even better than higher amounts; as long as there's plenty of vitamin D, K2, magnesium, and other co-factors, calcium intake is a non-issue. Still less than 100-150mg probably isn't very good, stick to around 200mg a day.
  • We need more magnesium per calcium: reading some books on holistic health care, it said that the ideal ratio of magnesium:calcium in the tissues is 3-4:1, so intake should be similar. I'm not increasing the recommendation for magnesium supplementation, but rather decreasing calcium as per last bullet point, and putting focus on using a salt like Himalyan pink salt which is naturally rich in magnesium.
  • We need more kidneys: selenium needs to be ~200ug a day ideally, and the decrease in the other foods decreased the selenium intake, so kidneys were boosted to 2oz per day to maintain selenium intake.
  • We don't need quite as much zinc: in the first carnivore RDA I used 12:1 as the zinc:copper ratio, but 10:1 is fine.
  • We need less protein: my first dietary recommendation, to match the USDA RDA was very high in protein, I decreased it in the first carnivore RDA, and I'm decreasing it again. Excessive protein simply isn't needed, there's no point to eating more protein than we need, it just inhibits ketosis and can stall you. 15% of calories is ample protein. I also decreased the gelatin slightly, but it's still >15% of the total protein, so fine.

Nutrition:

Macro-nutrientGrams%kcal
Protein74g15.5%
Carbs2g0.4%
Fat188g84.1%


VitaminUnitcRDAv2In Menu Above
Vitamin A (retinol)ug/IU600-1,200ug
(~2,000-4,000IU)
683ug
(2,273IU)
Vitamin B1 (thiamine)mg0.40.44
Vitamin B2 (riboflavin)mgN/A2.18
Vitamin B3 (niacin)mgN/A17.60
Vitamin B5 (pantothenic acid)mgN/A5.13
Vitamin B6 (pyroxine)mg0.016mg/g protein

1.24
(0.0167mg/g protein)
Vitamin B9 (folate)ug100-200130
Vitamin B12 (cobalamin)ug12+16.54
Biotinug50+No data, sufficient
Cholinemg500516
Vitamin Cmg09.56
Vitamin DIUUse blood levels477
Vitamin Emg0.65mg/g PUFA5/87
(0.66mg/g PUFA)
Vitamin K1ug015.05
Vitamin K2ug80No data, sufficient

MineralUnitcRDAv2In Menu Above
Calciummg150-200186
Phosphorusmg~700726
Magnesiummg450-800
(3-4x calcium)
583
(3.1x calcium)
Potassiummg~2,0002008
Sodiummg3,000-7,0002878
Coppermg1-30.98
Zincmg10-30
(~10x copper)
10.74
(11x copper)
Seleniumug~200209
Manganesemg11.66
Ironmg8
(16 for females)
10.81
Iodineug1,500-3,5003492
Molybdenumug45+No data, sufficient
Chromiumug25-35No data, sufficient

Tweaks:

  • Supplement 100ug selenium instead of 2oz kidneys
  • Supplement ~2000IU retinol instead of 1/4oz liver
  • Supplement 1 drop 7% Lugol's solution instead of seaweed.
  • Use no losalt and only 3/8tsp sea salt to keep sodium to potassium ratio the same, this is probably fine after keto-adaptation.




6 comments:

  1. With that much meat, how is there only 10.74 mg of zinc in that menu?

    ReplyDelete
  2. See you still blogging, still eating all meat? I love your posts. Thank you.

    ReplyDelete
  3. Apologies, my first question is. " Are you still blogging!"

    ReplyDelete
  4. Hi, can I contact you through your email? I've something to share that might interest you.

    Aaron
    aarongrey112 gmail.com

    ReplyDelete
  5. Wow is just the simple word that may explain that how much I liked it. It was nicely stuffed with the material I was looking for. It’s great to be here though by chance. natural factors magnesium citrate

    ReplyDelete
  6. Don't want to dissuade you from your experiment, but the official RDA for Manganese (and possibly Copper) are very likely underestimated. Nobody knows how much manganese and copper people really require, and so the official RDAs were simply determined by looking at the "average intake" of refined Western diets. Whole food diets, would have *significantly* higher Manganese intakes. This is true of both whole grains or whole carcass diets (in true "whole carcass" carnivorous diets, extremely high managanse is found in the intestines and in the stomach contents).

    The true adequate intake might be five times as much as the adequate intake, if you consider that the diabetes-busting Ma Pi diet has eight times as much.

    ReplyDelete