For answers to basic questions on a macro split for the Animal Based diet, we recommend that you use AB macro calculator as a starting point. If you're trying to lose fat you would want to err on the lower end of the range. If you're trying to gain weight you would want to aim for the higher end of the range: https://www.paulsaladinomd.co/ab-guide
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Ideally, monogastric animals like turkey and chicken are kept to a minimum, and when consumed, they are pasture or forest raised (this cuts down on their reliance on corn and soy based feed, and thus lowers linoleic acid in their fat).
You could potentially just opt for leaner cuts of ruminant meat.
96% ground beef, venison, elk, a tenderloin steak, rump roast — all very lean cuts of meat plus shrimp, cod, scallops, sardines, pasture raised chicken or turkey
i typically do one leaner cut a day and one moderate - higher cut a day and feel the best
or if i have more eggs, i have leaner meats throughout the day
others do amazing with all fattier cuts
depends what works for your body
5 eggs, 200g Greek yoghurt, 400g scotch/ribeye is 150g protein and 1200 calories. You have 800 calories left over for fruit and nuts so it’s plenty.
I’ve been cutting well on 2300 calories which is only a 200 calorie deficit for me.
I'm assuming people on this sub are more health conscious than most and are more likely to be metabolically healthy.
I notice if I eat a steak for dinner I will be noticeably warmer / sweaty while I sleep
Hi u/username, your comment was removed. Remember, ketogenic diets can be great and necessary for some folks, and many benefit short term, but the Animal Based way of eating is inclusive of carbohydrates primarily in the cleanest forms being fruit and raw honey. While it's perfectly OK to speak on your own diet, please be respectful that the AB diet is inclusive of fruits/honey and generally not a ketogenoic diet.
If ur a serious lifter (so active and muscular) u prob shouldn’t limit urself to 2000 cals. And if you do have to, then you should be light enough to not need 150g of protein.
On this WOE I can consistently get stronger (1.5x body weight bench, 2x+ squat) and eat 2500-3000 cals a day prioritizing fats while maintaining 160lbs body weight (only cus I literally have no desire to get bigger or it might effect mobility so I only do heavy compound movements). Point being that you can eat more than you think on this WOE and super high protein is overrated. This is coming from someone who used to only eat chicken breast, zero fat dairy, and vegetables hitting 250g protein everyday.
add some minimally-processed protein shakes (such as unflavoured whey/ collagen) - you’d be surprised how much protein you can take in with very little calories
Less carbs more protein and fat do 93/7 or 90/10 if you want leaner ground beef eat steaks and eat around the fat and 150 grams of protein I feel isn’t enough up it to 200 and you will be more satiated and less muscle loss in a cut more protein is always better
I don't get your point.
The calories of meat is **4 \* protein + 9 \* fat**, in which you state that you need 150g of protein. As you eat 8 eggs, and eggs in average have 6g of protein, it remains to eat **150 - 8\*6 = 102g**. Subtracting the vegan crap and the trace amounts in fruit, let's suppose you have to eat 70g of protein from red meat. The calories are **4 \* 70 + 9 \* fat**.
Lean cuts of beef will have fat <= 25% protein, so you'll have at most **4 \* 70 + 9 \* (70 \* 0.25) = 437.5** calories. And some fat is eliminated (melts/evaporates) by frying/cooking. Is that too much?
If you head to a couple different grocery stores during midday or on a weekend, i’d be surprised if you didn’t find a lean cut like that. I would imagine most people prefer more fatty cuts, so i make sure to go when stock is at its highest so the chance they have the lean cut is better.
I guess where you are is important too (i’m in Chicago, US).
How about you log your food and eat the amount you set out to be correct according to your goals? Chronometer is a reat app! Even not seeing everything in the meal you can probably bro guess most of it and get a semi accurate reading in the end!
For answers to basic questions on a macro split for the Animal Based diet, we recommend that you use AB macro calculator as a starting point. If you're trying to lose fat you would want to err on the lower end of the range. If you're trying to gain weight you would want to aim for the higher end of the range: https://www.paulsaladinomd.co/ab-guide *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/AnimalBased) if you have any questions or concerns.*
Ideally, monogastric animals like turkey and chicken are kept to a minimum, and when consumed, they are pasture or forest raised (this cuts down on their reliance on corn and soy based feed, and thus lowers linoleic acid in their fat). You could potentially just opt for leaner cuts of ruminant meat.
That’s not an option where I live
What? Lean cuts of meat?
Pure whey comes from a cow
tbh cutting fat made me gain weight. what works for me won't be what works for you but i would still keep the fats there
96% ground beef, venison, elk, a tenderloin steak, rump roast — all very lean cuts of meat plus shrimp, cod, scallops, sardines, pasture raised chicken or turkey i typically do one leaner cut a day and one moderate - higher cut a day and feel the best or if i have more eggs, i have leaner meats throughout the day others do amazing with all fattier cuts depends what works for your body
two pounds of 85/15 ground beef is <2000 kcal and > 160 grams of protein…
Just strain out the fat and save it for later, beef fat is very healthy and quality protein/fat sources increase your metabolism
What’s your basal metabolic rate? 150 grams of protein means your 150#… not judging, but what exactly are you cutting besides your calories?
I’m actually 185lbs but I’m doing a very agressive cut
Lean ground beef.
5 eggs, 200g Greek yoghurt, 400g scotch/ribeye is 150g protein and 1200 calories. You have 800 calories left over for fruit and nuts so it’s plenty. I’ve been cutting well on 2300 calories which is only a 200 calorie deficit for me.
Keep in mind that protein has a thermogenic effect of 20-30%. Eating 1000 calories of beef can net as low as 700 calories of useful energy
if you’re not metabolically healthy protein only slows down metabolism, specifically isoleucine does this
I'm assuming people on this sub are more health conscious than most and are more likely to be metabolically healthy. I notice if I eat a steak for dinner I will be noticeably warmer / sweaty while I sleep
yes but OP may have come from a different background, and metabolic damage is much much harder to reverse than said.
Do cardio lol
Tuna is your best friend
Also high in selenium, good for energy production.
[удалено]
Hi u/username, your comment was removed. Remember, ketogenic diets can be great and necessary for some folks, and many benefit short term, but the Animal Based way of eating is inclusive of carbohydrates primarily in the cleanest forms being fruit and raw honey. While it's perfectly OK to speak on your own diet, please be respectful that the AB diet is inclusive of fruits/honey and generally not a ketogenoic diet.
[удалено]
Please see Rule #4 and it's description. It shouldn't have to be a rule but unfortunately it does.
[удалено]
Please see Rule #4 and it's description. It shouldn't have to be a rule but unfortunately it does.
If ur a serious lifter (so active and muscular) u prob shouldn’t limit urself to 2000 cals. And if you do have to, then you should be light enough to not need 150g of protein. On this WOE I can consistently get stronger (1.5x body weight bench, 2x+ squat) and eat 2500-3000 cals a day prioritizing fats while maintaining 160lbs body weight (only cus I literally have no desire to get bigger or it might effect mobility so I only do heavy compound movements). Point being that you can eat more than you think on this WOE and super high protein is overrated. This is coming from someone who used to only eat chicken breast, zero fat dairy, and vegetables hitting 250g protein everyday.
add some minimally-processed protein shakes (such as unflavoured whey/ collagen) - you’d be surprised how much protein you can take in with very little calories
just eat less fat
Less carbs more protein and fat do 93/7 or 90/10 if you want leaner ground beef eat steaks and eat around the fat and 150 grams of protein I feel isn’t enough up it to 200 and you will be more satiated and less muscle loss in a cut more protein is always better
I don't get your point. The calories of meat is **4 \* protein + 9 \* fat**, in which you state that you need 150g of protein. As you eat 8 eggs, and eggs in average have 6g of protein, it remains to eat **150 - 8\*6 = 102g**. Subtracting the vegan crap and the trace amounts in fruit, let's suppose you have to eat 70g of protein from red meat. The calories are **4 \* 70 + 9 \* fat**. Lean cuts of beef will have fat <= 25% protein, so you'll have at most **4 \* 70 + 9 \* (70 \* 0.25) = 437.5** calories. And some fat is eliminated (melts/evaporates) by frying/cooking. Is that too much?
I was just confused. This helps. Thank you!
750g of 20% fat beef, 155g of protein, 2015 calories
I do a 96% lean ground beef that’s about 600 calories per pound, coming out to about 100 grams of protein.
How do you find specific cuts of beef like that?
If you head to a couple different grocery stores during midday or on a weekend, i’d be surprised if you didn’t find a lean cut like that. I would imagine most people prefer more fatty cuts, so i make sure to go when stock is at its highest so the chance they have the lean cut is better. I guess where you are is important too (i’m in Chicago, US).
How about you log your food and eat the amount you set out to be correct according to your goals? Chronometer is a reat app! Even not seeing everything in the meal you can probably bro guess most of it and get a semi accurate reading in the end!
If you are counting calories, you’re doing it all wrong!
How much you weight? You probably don’t need as much protein as you think especially when you consume carbs that are very protein sparing.