- 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)
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.
|Vitamin||Unit||cRDAv2||In Menu Above|
|Vitamin A (retinol)||ug/IU||600-1,200ug|
|Vitamin B1 (thiamine)||mg||0.4||0.44|
|Vitamin B2 (riboflavin)||mg||N/A||2.18|
|Vitamin B3 (niacin)||mg||N/A||17.60|
|Vitamin B5 (pantothenic acid)||mg||N/A||5.13|
|Vitamin B6 (pyroxine)||mg||0.016mg/g protein||1.24|
|Vitamin B9 (folate)||ug||100-200||130|
|Vitamin B12 (cobalamin)||ug||12+||16.54|
|Biotin||ug||50+||No data, sufficient|
|Vitamin D||IU||Use blood levels||477|
|Vitamin E||mg||0.65mg/g PUFA||5/87|
|Vitamin K2||ug||80||No data, sufficient|
|Mineral||Unit||cRDAv2||In Menu Above|
(16 for females)
|Molybdenum||ug||45+||No data, sufficient|
|Chromium||ug||25-35||No data, sufficient|
- 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.