Average Daily Amounts:
15oz lamb/beef, ~17% fat
+ 3tbsp tallow (or 465g 24% fat beef/lamb)
3oz mackerel (or 4oz salmon)
55g lean pork
3 large eggs (save the shells for broth)
2oz chicken liver
2oz pork kidney
15g pork liver
1/7 of home-made broth (link at bottom of post)
6g potassium chloride salt
7g sea salt
1 litre water
Technically plant foods:
2tsp tea
Supplements:
300mg magnesium citrate
Nutrition:
2021 calories, 162g protein (34% of calories), 3g carbohydrates (1%), 144g fat (65%).
Vitamins & Minerals:
>15x RDA: B12!!
>4x RDA: Vitamin A, B2, selenium.
>3x RDA: B3/niacin, vitamin D, calcium.
>2x RDA: B5, B6, copper, phosphorus, zinc.
>1x RDA: Fotate, B1, iron, magnesium, manganese, potassium, sodium.
Below RDA: Vitamin C 41.3mg 55%, vitamin E 4.5mg 30%, vitamin K1 23.2ug 26%.
Vitamin C: Very little is needed on a carnivore diet, just don't overcooked your meat.
Vitamin E: Little is needed as you're not eating putrid vegetable oils, grass-fed meat has plenty.
Vitamin K1: Only found in plants, but K2 which isn't measured, found in grass-fed meat and liver does everything K1 does as well as helping bones.
Ratios, etc.:
Calcium:Phosphorus = 1.95 (ideal ~2)
Zinc:Copper = 10.9 (ideal >10)
Potassium:Sodium = 2.4 (ideal >2)
Omega-6:omega-3 = 1.6 (ideal <2)
Saturated:Mono-unsaturated = 1.1 (ideal ~1)
Poly-unsaturated = 4% of calories (ideal ≤4%)
Link to weekly shopping list and how to make broth.
This is super! Thanks very much for posting this info. I've put a link at Low Carb Friends in the Lifetime Carnivore thread.
ReplyDeleteYour blog is really interesting, right now I'm starting to being zero carber and this is really helpful to me.
ReplyDeleteI have few questions, I'd be really thankful if you could response me them.
Instead magnesium citrate, could I use magnesium aspartate and magnesium oxide?
How many pork skin grams, chicken feets and eggshells you use usually in your 7 day's broth?
How much time should be the broth on low fire?
Could I add beef bone marrow bones to my broth?
Does chicken feets (bones) and eggshells are fully disintegrated or you have to remove them?
In case of the addition of beef bone marrow's, I think they won't be disintegrated so I have to remove them when finished?
Could I do a large broth like for 14 days and just frozen the half to consume later while the other half ia in the refrigerator to being consuming every day?
Again I'll be very thankful if you could response me this questions.
Thanks so much in advance n_n
Glad you liked my post Enyx.
DeleteMagnesium citrate absorbs well, oxide absorbs a lot less and gives diarrhoea. Do not take any mineral aspartates as it acts as a neurotransmitter and can mess you up.
I don't measure my broth ingredients generally. I just fill my slow cooker up. If you're following the menu above, then add all the eggshells you get from eating the eggs to the broth. When using chicken feet, I usually add about a pound at a time.
I keep the slow cooker going until the stuff is mostly dissolved. I use bones in my bone, when they can be easily crushed my hand, they're done. The bigger the bones, the longer it will take. With bones and inch or so thick it will take several days.
Yes you can add marrow bones, also hooves, heads, basically any body parts you can't eat directly.
The eggshells should fully dissolve, but feet and bones won't completely dissolve, when they're falling apart easily the broth is ready. Yes you will need to remove the solids.
I usually use a potato masher to crush everything when they're really soft then let it soak a day longer. Use a sieve or sieve and cloth to remove the solids. A gravy seperator is useful to remove the fat that will float to the top, it's been cooking for a long time or the fat will be oxidised; or put in the fridge and remove the solid fat on top. Always store the broth in the fridge or freezer, you shouldn't need to freeze it for a two week batch, if you remove the solids and fat properly it will last a long time. I've only ever had one batch eventually go bad and that had quite a bit of fat left in it as the fat was quite unsaturated, being pork fat, and there was semi-liquid fat even when left in the fridge and so was hard to remove.
If you need any more questions answering, I'll be happy to answer them. We can talk privately if you prefer, email me at 'princesarah[at]pyria.co.cc'.
Great resource thanks for sharing it.
ReplyDeleteDePaw, is vitamin K1 more important than K2? I'm actually getting the latter from supplement.
ReplyDeleteIm sure DePaw will agree but K2 is where its at, K1 needs to convert to K2 which is what you actually need.
DeleteWe can make only a tiny amount of K2 from K1. The conversion is actually done by gut flora, so ruminants are best at it.
DeleteK1 and K2 have different roles in the body. K1 is mostly for clotting, and it's easy to tell if you have a deficiency if it takes too long for a wound to stop bleeding. K2 is for calcium metabolism and deficiency is hard to detect properly as there are not acute symptoms just stuff like osteoporosis and heart disease which take decades to occur, so it's more dangerous as it's a hidden deficiency.
Interesting. I eat very, very little carbohydrate but I also respond very well to Ketosis. At that protein level I don't think I'd be anywhere near ketosis and without carbs my energy would drop. Do you find you are at your best around 30% protein? I find that 150gm of protein is an absolute max, and that 100-110gm (130ish on workout days) is a lot more the thing. What there an adaptation period to the higher protein level?
ReplyDeleteI currently eat ~20% of my calories as protein, or about 100g protein and 10-15g carbs (but many pure carnivore days which are actually ~2g carb days from trace carbs in eggs/organs). I was originally eating ~150g protein but do much better at 90-100g as too much protein just triggers cravings for grainy/sugary crap.
DeleteI also enjoy being in ketosis, I can tell if I knock myself out of ketosis straight away as the next day I was be really grumpy and irritable. Ketosis really does give me smooth moods.
I agree the protein is a little high in this menu but will be releasing a version 2 which will incorporate my research into how nutrient needs change on a ketogenic high-fat carnivore/near-carnivore diet compared to a high-carb grainy SAD diet. For the moment, you can probably just reduce the amount of lamb in the menu and replace those calories with tallow to get better protein/fat calories percentages. The second version will keep protein to a more sensible amount.
Sorry some of these replies took so long. For some reason on my computer I can't comment on my blog, I can log into the admin panel but not into the blog itself to comment. Using my brother's computer to do this. Technology is annoying.
ReplyDelete