Carnivore Fat To Protein Ratio Explained!
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- Опубліковано 27 чер 2024
- If there was one question I get most often on my channel It would be about the carnivore fat to protein ratio and how to calculate it. There’s a lot of confusion about the 70% fat to 30% protein ratio that is typical on the carnivore diet so today, I’m going to break it down for you as simply as I can, show you how to track these macros easily and share with you some example meals that are 70% fat to 30% protein.
Once this clicks for you, you are going to be able to work with any kind of fat to protein ratio you would like but for the sake of simplicity, I’m just going to focus on 70% fat to 30% protein today.
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Chapters:
0:00 Intro
0:39 What are Macros?
1:55 Breaking Down my Personal Macros
2:25 How to Use MyFitnessPal to Track your Macros
4:15 Example 70/30 Meals
6:28 But Do I Need to Track my Calories/Macros?
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This is probably one of the best videos I've seen on the subject, well done.
Wow, thanks!
Of all the carnivore videos I have watched you are the first one that have really explained this topic well and showed how to best keep track of it all. You have great videos.
Thank you so much!
Your explanation made this concept clear for me for the first time. Brilliant video. Thank you so much for taking the time to upload. Very best wishes to you and your lovely family. 😊
Glad it was helpful!
Jenny is definitely the absolute BEST with explaining everything about carnivore 🙌🏼. I send everyone to her channel. Thank you Jenny for always making things clear. I’m still having a stall and it’s been two months. I just can’t stop having cream in my coffee, still can’t get all the calories in because I am NOT hungry! Just wanna lose another 5-10 lbs. guess I’m supposed to be where I’m at possibly 🤷🏼♀️.
Wow, thank you! I am also stuck, cant get past 152.8 for the past 4 months. I am working on figuring out a solution and will create a video as soon as I do :)
@@JennyMitich I’ll be waiting for that video for sure 🙌🏼. I’m 5’8” and go between 160-162.4 lol. And I barely eat and not on purpose, I have no appetite 🙄. Can’t wait for your update Jenny ♥️.
Awesome video Jenny 🔥. First time I have understood how the ratio works. Thank you for all the fab videos you do 🙏❤
Happy to help!
Thank you so much Jenny for showing me how to track what I eat. This video was so helpful. No wonder you're growing your channel so fast with all the important content we need to know as carnivores. Keep up the good work you're doing a great job!🤗
Thank you, I will :)
I'm at 65 days carnivore. Only lost 4 lbs. Did a cortisol test its above normal limits. Probably interfering with wt loss. I'm near goal. I'm 155 want to be 147
Hey Virginia! Higher cortisol levels can indicate stress of some kind, which can totally interfere with losing weight. Also, the closer you get to your goal weight the slower it will come off, at least in my experience.
Try intermittent fasting and a drink of apple cider vinegar and lemon juice. Try to fast for 16 hrs.
😅@@JennyMitich
Great video! I’m almost a year in and don’t count macros anymore haha. Ribeyes, ground beef, bacon and eggs for life!! ❤️
Nice! Yea, I dont think its necessary to count macros in the long-term unless you are running into issues. If I wasnt sharing my data on UA-cam I wouldnt track my food anymore either :)
@cynthiahelmich3762 how much weight have you lost and how do you like carnivore diet ?
THANK YOU for this video! Trying to understand the tracking and you explained so well. I appreciate this knowledge and it’ll help me move forward more easier.
You are so welcome!
Your videos are always so helpful. You just have a way of explaining things in an easy to understand, useful manor without any extra stuff that confuses things. ❤
Thank you so much :)
This is the most informative what how why explanation of macros I have been able to understand 👏🏽👏🏽
Great! I am glad it was helpful :)
I’m in your circle group… love this video! Tracking what I eat is so important for me because I can look back over the week and see what worked and didn’t work.
Hey there! I totally agree, I love having the historical data
I really needed this thanks!
Glad it was helpful!
Most people on carnivore sort of land on a few meals they eat repeatedly. Makes tracking super easy. I used tracking paying attention to my energy level and sleep. Makes a difference. Landing at 60/40 to feel my best. I have heard some talk about menopausal women needing less fat. It's good info
Very true! I am eating ground beef, steak, eggs, and bacon about 85% of the time.
Thank you!
You're welcome!
Hi Jenny, I've been carnivore since August of 2022. LOVE your videos!! You're gorgeous - thanks for all wonderful content!
Hello! Thank you so much :)
Good video as always! 👍
Thanks again!
Great explanation!
Glad it was helpful!
I can learn so much from you, Jenny. I think Imma try carnivore once I get my own place. I've been lowering my carbs and upping my fat
Nice! Easing into it is awesome :)
Top quality video. 🙏
Thank you 🙌
Thank you
You're welcome
Thank you for this video. It was very helpful to me. I have been carnivore for 2 months. Lost 27lbs., but recently stalled.
Youre very welcome!
Carnivore 15 months. Strictly BBBE and water only. Lost 45lbs the first 6 months bit nothing since. Im still 50 lbs overweight. 186g of fat and 181g of proteins everyday. Insulin is at 6 and Fasting gluclose is at 73. Why has my weight loss stalled for so long?
Hello and thats a great question! It could be so many things. How's your sleep and stress? What is your exercise like? Maybe you need to raise or lower your calories a bit, maybe raise or lower your fat...there are so many levers you could tweak
Hello! Ok, so this video is going in my carnivore folder for reference. Thank you. I hvnt come across a video like this one and I need it. ❤
Glad it was helpful!
@@JennyMitich very. Thank you.
You have a great voice. Love your videos.
Thank you so much!
@@JennyMitich you're welcome
the fact that excess protein can be converted to glucose blows a huge hole in the argument that "Keto/Carnivore" is unhealthy, and that the body "has to have carbs" to be healthy (sugar feeds the brain lie}, as any tiny amount of glucose the body requires is supplied by the protein intake.
I love you Jen 💪🏾💪🏾💪🏾
Thank you :)
Good video.
Thanks!
New Subscriber here. Thank you so much for explaining this it's so hard to understand what I'm supposed to eat how much I'm supposed to eat between fat and protein.
Hello and welcome! I am glad it was helpful :)
Thanks Jenny. As a senior, I am favoring more protein than fat . And I usually trim off all of the fat from the steak and just add butter to it (don't like the texture, ha) needless to say I don't track but I weigh everyday since I am at goal weight! Cheers
Hello! See, I am the opposite, I love the fat on steaks. I am a savage LOL
Hi Jenny! Love your videos!! How do you know if you're under eating?
Hello! I would recommend tracking your food for a couple days to get an idea of how much youre eating, and then evaluate from there.
I look so pretty, love the hair and makeup 💄
Thank you so much 😀
Yes! That's going to be my issue...insulin and glucose bcuz im type 2. 😫
It may be!
@@JennyMitich I'm praying that as I begin utilizing keytones for energy that i wont hv those horrible lows that will cause me to hv to eat some carbs. That's why I was thinking I should go keto-carnivore first but limit the carbs to anything but refined carbs like breads, cookies, crackers, pastries, and pasta. Idk. I'm so confused but I'll work it out. 😔
Thank you!
@@beekind6267 for sure! If you keep it to meat, veggies, and low sugar fruit and ease down on the carbs that way it can be helpful
@@JennyMitich yes, that's what I was thinking too. 🙏🏽
It makes me insane to track calories, I do OMAD carnivore and try to eat things I know are 70/30 then I’ll up the fat a little from there assuming I’m getting close to 80/20 fat to protein but I think I fluctuate a bit. Losing a slow 3-4 lb a month should get to goal weight by august.
My step day would eat a half stick of butter, bacon and eggs every morning. 100% of the time he eat the fat off meat first and anyone else's that didn't want theirs. Would have live well into his 90s if COPD hadn't got him.
Really wish my digestive system could handle eggs and butter or even heavy cream 😕 I hope I can reintroduce those foods at some point when my gut is healed. Thanks for the video🤍
Hopefully you will in the future! The body is amazing and can heal over time :)
How does the app know the fat to protein ratio of the piece of steak or whatever that I just bought?
It looks to me like it varies all the time.
Hello! The food database has verified nutrition info, so they are getting info from nutrition labels or from conventional sources that have figured the composition out. There is a checkmark next to the food items that have been verified (at least in MyFitnessPal)
Where did you get that shirt!!!
Oh man, Im glad you get the reference! Thats my favorite bit from the Chappelle Show. I got it on a random T-shirt site online years ago, probably in 2019 or 2020
are the eggs called the fats and the ground beef called the protein? Please spell it out very simple thank you
Hello! There is fat and protein in both.
Howdy , I believe i am experiencing xanthelasma . It is caused by cholesterol i think. Do i need to lower my fat&/or protein overall? Appreciate any help, thanks
Hello! I had to Google that because I have never heard of it. From my quick read, its typically caused by diabetes, high blood sugar, etc. Dietary cholesterol would not be causing that to happen. How long have you been on carnivore?
@@JennyMitich 1 year. I read that an overload of cholesterol is released into sacs around the eyes. On carnivore, cholesterol is king right? Any suggestions?
@@dianejones4276 no idea, I’m not a doctor🤷🏼♀️have you had any bloodwork done recently?
@@JennyMitich cannot be seen until Sept. Then I will
@@dianejones4276 ah ok.
Hey Jenny did ya figure out how to crack this stall dilemma yet 🙄. I don’t know what to do anymore. I barely eat and I’m pretty active too. I can’t give up my coffee with cream though and maybe that’s why I’m stalled 🤷🏼♀️.
Hello! Not yet, but if you are barely eating, that may be the problem. If you dont get enough food you wont lose weight. What's your calorie intake for the day, protein, and fat?
@@JennyMitich I don’t count calories. When it’s OMAD it’s basically my coffee and cream in the morning, and 4:30 pm either a rib eye or chopped meat half a lb with butter for both. TMAD I’ll have 3 eggs with either bacon or sausage. Sometimes for a fix I have a scoop of peanut butter because I do love my PB 🥰. But then when I try to add more food on weekends I gain a pound or two 😩.
Hi I have? I’m on this diet for 2 nd week but today my stomach feels like hungry but I don’t want eat do you know what should I do maybe I need time to adapt?
For me, as long as I get enough fat, my hunger is reduced. Also, drinking hot green tea or water helps me a lot.
@@lpg12338 ok thanks ☺️
Hello! Food aversions are totally normal in the beginning of carnivore. That will even out after the first month. In the meantime, just make yourself eat something carnivore, you definitely don't want to go without food.
@@JennyMitich ok thanks ☺️
I do not track my food. I go by my hunger pain. I do track my sugar intake.
Nice! Do what works for you :)
Are we sure this is correct? Anthony chaffe I thought stated 2 grams of fat per 1 g of protein, 2:1 ratio
Hello! Yes, he would be saying the same thing as me in a different way.
Thank you for your response! But I thought by what he was saying wouldn't that calculate then as 2gs of fat to 1 g of protein so if you have 150g of protein, wouldn't you need 300g of fat?
@@soboss137 I think he meant 2 g of protein to 1 g of fat calorically, not in grams. If you were eating 300 g of fat and 150 g of protein that would be a much higher fat to protein ratio. Also, that would be hard to do for a lot of people. You’re talking 2700 cal just for the fat grams alone. Add in the 600 cal for the 150 g of protein and you’re talking about a 3300 cal day. I input that information into MyFitnessPal and that would be an 80% fat to 20% protein day, 3300 cals, 165g protein and 293g fat. That’s doable for somebody that’s very active, or very tall, but for somebody my size I wouldn’t be able to eat that much food. And I can eat a lot! If I adjust the calorie goal down to 2000 staying at that 80% fat to 20% protein, I would need to consume 100g protein and 178g fat.
But in this video we’re talking about 70% fat to 30% protein calorically, so it ends up being equal amounts in grams. That’s why I just put this into MyFitnessPal, because it can get confusing otherwise. But I’ve also not seen any of Chaffee’s work talking about this so he very well could be saying what you think he’s saying, I have not seen the video🤷🏼♀️ I hope this helps and doesn’t just make things more confusing😂
Ok, so basically you are saying it should be around 1:1 then in terms of grams in meat? So as an active male if I get about let's say 220 grams of protein a day, I would need around 220 grams of fat potentially as well? So I should try to buy meat that is around 80:20 most likely, where the fat per serving is usually close to 1:1? For example 80/20 ground beef I buy is 23g of fat and 19g of protein per serving, and some of the fat probably cooks off a bit so ends up being pretty close to 1:1?
Ok, so basically you are saying it should be around 1:1 then in terms of grams in meat? So as an active male if I get about let's say 220 grams of protein a day, I would need around 220 grams of fat potentially as well? So I should try to buy meat that is around 80:20 most likely, where the fat per serving is usually close to 1:1? For example 80/20 ground beef I buy is 23g of fat and 19g of protein per serving, and some of the fat probably cooks off a bit so ends up being pretty close to 1:1?
Too much fat will cause diarrhea. I increased my egg count from 9 to 11 per day. Had loose stools to diarrhea. Scaled back and doing better. Everyone is different so you need to know what your body reacts to. My 2 cents.
Agreed!
I'm still confused. Can you explain in oz not grams. I stay so confused.
Hello, Im sorry, it doesnt work that way. Just use the food tracking apps, it makes it so simple.
Holy crap, you went thru this WAY WAY TOO FAST. I had to pause it every few seconds. Good info but SLOW DOWN if you want people to get it. Thanks ❤
Hey hope your good Also sometimes I share this, the Bible says that GOD loves us so much that he sent his son JESUS CHRIST to this earth and HE lived a perfect sinless life.And JESUS went to a cross and gave HIS life for us.And rose again in 3 days and who ever will receive JESUS AS THEIR SAVIOR AND ASK HIM TO COME INTO THEIR HEART AND FORGIVE THEIR SINS,HE WILL TAKE YOU TO HEAVEN.
YOURE PHOTOSHOPPING YOUR VIDEOS!
Look at her cheeks 😂😂😂
I see all these influencers eating sticks of butter… will we still lose body fat eating that much dietary fat??? I struggle to eat big portions of food …
Hello! It is more nuanced than that of course, and it depends on so many factors. Dietary fat isnt making you fat, its the sugar and carbs. Don't worry too much about the portion sizes and all that, just figure out what works best for your lifestyle.
Yeah so in Australia, this app is $30 a month. I’m not that bloody stupid.
Gday fellow Australian! There is a free version of MyFitnessPal available here. I use it to check my macros. Hope all is going well for you mate.😊
I beg to differ mate, as all these apps have a free version!
@@francisvlatko2834 yeah true but I can’t change any default settings. For example, serving size is in hm. I’ve never even heard of hm. Can’t change it to grams.
@@francisvlatko2834 its letting me have a 30day free trial but then pay monthly or yearly
Calories? Really?
Yep!
@@JennyMitich so humans use heat for energy? Show me on the ETC and/or the Krebs cycle where the “calorie” is.
@@johndim11 🤦🏻♀️you’re over complicating it. This is a very basic overview so that people can understand a carnivore fat to protein ratio. Don’t make it difficult.
@@JennyMitich I’m not making it difficult. This is basic human physiology. The sad part is we’ve sold people on the idea of a “calorie”. They get fixated on it as if it impacts their body. It doesn’t. People get obese because of the impact their food has on their hormones. Not some value food exploding in a bomb calorimeter has on water.
@@johndim11 I totally agree with you. But most people don’t understand the intricacies of that.
Your explanation made this concept clear for me for the first time. Brilliant video. Thank you so much for taking the time to upload. Very best wishes to you and your lovely family. 😊
Glad it was helpful!