Weight loss is a complicated topic.
For some people it’s all about calories.
Some say it’s mostly about meal timing.
Others say it’s all about ketosis.
I have my personal opinions on all of these, but trying to persuade you, I’m just laying out what I think is best. I’ve been doing this health and nutrition and fitness thing for years. This is what I’ve seen work the best in my life and in clients and friends and family…
1. Prioritize protein. Eat something like 25-35% protein.
This is a solid general range that most people fall into. It’s really hard to eat more than 35% of total calories from protein, at least for me, but it’s possible.
I don’t think I’d recommend going above 45% of calories from protein as you can run into urea issues.
I also wouldn’t recommend going under 20%. That’s just a missed opportunity for most people. And eating protein under 10% of total calories would be dangerous.
2. Utilize intermittent fasting
16/8, one meal a day, multi-day fasts, whatever works for you, just make sure you are utilizing some kind of time-restricted feeding. And don’t snack. Eat a meal. Stop eating.
3. Walk and otherwise move and be careful about overeating after intense exercise
If you’re trying to lose body fat while spending a lot of time working out, you’ll likely end up overeating.
It’s extremely hard to not overeat when your body is putting in a lot of work. Most of the research shows this to be true, with many making claims that exercise has nothing to do with weight loss. I kinda agree. Building muscle helps with weight loss, but it takes a lot longer and is harder to balance if training/building muscle while trying to cut fat. Few can do both at the same time.
You’re better off with lower intensity training, lots of walking and general outdoor movement, and a baseline fitness routine.
4. When you figure out your feeding schedule, 2x meals a day, 1x meal, 3x, whatever, don’t deviate from it until you can see results.
And the thing you really need to watch for are those small snack attacks that come up later in the day when your body is still saying, “I’m hungry.”
If you can resist eating when your body is trying to get you to eat, you’ll reach your goals. It’s really as simple as that.
The results for most people come in those small habits. Saying no to snacking when you should not be snacking is the difference between staying where you are and getting to where you want to be. For some, this is why they are still gaining weight even after cleaning up their diet.
You can still overeat on a carnivore diet since your body is trying to maintain its setpoint. It’s trying to get you to eat to stay the same. Your body doesn’t want to burn off fat. It thinks it needs it to survive. So it will try to dupe you into doing things not conducive to your goals, like snacking late at night. (I used to wake up 4-5am and walk to the fridge like a zombie to feast anytime I went to bed with a bit of hunger.)
Below are some extra strategies for busting through weight loss plateaus on a carnivore diet as well as general weight loss and fat loss tips.
CARNIVORE WEIGHT LOSS PLATEAU | WHAT TO DO WHEN YOU STALL
Have you hit a weight loss plateau on the carnivore diet?
This can happen for a variety of reasons, but today I highlight some of the most common. You can also apply these principles to just about any diet.
Here's why you might be stalling out in your weight loss efforts on a carnivore based diet.
1. Make sure you are cooking raw whole foods at home in your own kitchen
You need your body to do the processing. This ensures you get full faster than eating anything that is already processed for you.
Examples include whole salmon fillet vs canned salmon. Or a whole steak sliced into thick slices over diced steak.
2. Make sure you are utilizing fasting. Ideally skipping breakfast.
Then test whether your biggest meal should be your first meal (if you worked out, it probably should be) or whether your biggest meal should be more around dinner time.
Experiment to find which helps you satisfy your appetite the best
3. Eliminate ALL plants and dairy… and only reintroduce dairy slowly after 30+ days.
For obvious reasons: one or both of these may be complicating issues you can’t identify. So until you remove them from your diet, you won’t know.
Diary is also inherently calorie dense and iis easy to over do.
4. Drink More Water
No brainer. Can help cull hunger pangs + make you feel full faster.
Often times hunger pangs are actually thirst. So stay hydrated.
5. Eat less fat. Blasphemy, I know.
Try trimming your steaks a bit (save it for rendering or give it to a fav pet).
If you are eating your typical calories in a day, cutting fat back a bit and replacing it with a bit more protein can help you thermogenically burn more cals to process + fill you up faster without noticing less cals.
You aren’t trying to calorie restriction, but you are trying to offset some grams of fat for protein which can have fat-burning benefits as well as hunger control appetites.
Final notes on carnivore weight loss:
The key is controlling hunger while increasing satiety. That’s what you want. And protein + water + utilizing intermittent fasting is your best way to do that.
This will help you avoid overeating while helping you get down to a better baseline of food intake that is optimal for utilizing fat burning in the fasted state.
IS A KETO DIET OR CARNIVORE DIET BETTER FOR WEIGHT LOSS?
Is a keto diet better for losing weight? Or does a nearly zero-carb, animal foods focused carnivore diet get weight loss results faster?
First we will define each, in my definition of the word. Keep in mind these definitions will sometimes range, and I’m also not referring to a therapeutic ketogenic diet that would be used to treat patients with epilepsy for example.
I’m going to define keto as the general diet people are using for weight loss.
Keto is defined as a high-fat, around 60-80% of calories coming from fat, 10-15% coming from protein and less than about 5% coming from carbs.
These ranges fluctuate depending on who you ask, and some even suggest keeping carbs no more than 20g a day as a general guideline.
Keep in mind that a keto diet is mostly focused on the quantity of food you are consuming and doesn’t make any claims to the types of foods. So there is def keto done the wrong way and keto done the right way based on real foods.
The carnivore diet is a diet in which most of the nutrition comes from animal products, between 85-100% of calories.
Carnivore is higher protein than a keto diet generally, but you could do a strict keto carnivore diet that has the same ranges as keto using animal-based fats while eating less protein.
If we were to compare the two, I would say that carnivore is best done with a much higher protein intake. I personally prefer every meal to be primarily protein, then fat. So that’s the version of carnivore I’ll talk about today.
Some versions of carnivore eating include dairy products, some do not. I personally consume dairy strategically. If you are trying to cut, dairy should be avoided.
Ok now that we have keto and carnivore defined, I’m going to answer the question of today's video: which is better for weight loss, a keto or carnivore diet?
Instead of giving you a direct answer yet (you’ll have to wait until the end of the video for that), I’ll give you my points first. This will be better for learning.
Since you are eating more protein on a carnivore diet, you are receiving the following benefits.
Satiety: Protein is the most filling food you can eat. It takes a while to chew, it’s very hard to overeat and it is the most thermogenic calorie you can eat.
Every macronutrient you eat, whether that is a carb, protein or fat, requires processing by your body. We can all this the thermogenic expense, which we can approximately estimate in terms of calories.
Protein is rated at the highest, with some approximations putting the cost to process protein at something between 20%-30% of calories consumed.
What this means is, if you consume 100 calories of protein, generally it’s going to take about 20 or 30 calories just to process that protein.
This is why I’m so pro-protein.
If humans had issues eating protein, we’d have died off a long time ago. That’s all I’ll say about that.
I could end this video now and you’d have my answer to whether keto or a carnivore diet is best for weight loss.
2. Animal products are more filling and harder to replace in the form of highly palatable junk food.
The same cannot be said for high-fat foods, which are a dime a dozen in our modern food system.
When it comes to animal products, it is much harder to find reasonable products in our convenient -focused-on-the-go food landscape.
This keeps you paying closer attention to your meals and the ingredients you are choosing. It also keeps you more in the kitchen, which gives you ultimate control over everything you are eating.
So when it comes to carnivore or keto, this is definitely a lifestyle benefit, but it’s a benefit nonetheless that gives carnivore the clear advantage for weight loss.
Carnivore is nearly zero-carb, which is more of an elimination style, which is better for weight loss because you are controlling all the variables.
Keto dieters often consume carbs, just in lower quantities. This may include plants, tubers, even sometimes sugar, so there are still many foods that may be causing inflammation, leaky gut or autoimmune symptoms in people, many of which go undiagnosed.
Because carnivore eliminates these, you have a clean slate to let your body do its thang. This is a huge benefit for weight loss, one that might be more or less effective for you depending on your biology.
Finally, the last benefit is simplicity.
Carnivore diet is simple. Period.
I’m sure you guessed it by now, but I believe a carnivore diet is superior to a standard keto diet for weight loss.
It really is the most ancestrally appropriate way to live.
3 Biggest Fat Loss Mistakes Everyone Makes | Here’s How You Avoid Them
Today we cover FAT LOSS plateaus and three of the big mistakes that no one really talks about.
What's great about today's tips is they don't require a huge lifestyle overhaul the way many weight loss suggestions do.
These tips are easy to implement and can help you bust through weight loss plateaus.
They also happen to be some of the First Principles of human health, so ya, that's a bonus.
Whether you want to lose weight or not, you need these tips in your life for health and longevity.
Plants Vs Meat: Which Is Better For Fat Loss?
In this video, I cover whether a plant-based diet or a meat-based diet is better for weight loss, weight maintenance or weight gain.
These ideas may not be new to you, but they do serve as reminders of the First Principles of human nutrition, so the need to highlight them is important since so many of us have diet creep.
Diet creep, as I define it, is when those small seemingly “healthy” or “ok” foods creep into our eating habits. They sabotage our weight loss efforts and we are often unaware of the consequences until we are 5 pounds overweight.
Even the most dedicated carnivore may start letting a bit of fruit or almond butter (or both) Creep in as those sweet cravings cometothe[ surface.
So just look at the coupe comparisons real quick.
1. Carbs and insulin
Carbs are a primary driver for insulin, a storage hormone. Eating carbs makes you fight an uphill battle for fat loss.
There are other downstream issues with the hormonal response to carbs, but as it relates to weight gain, these really are working against you.
When you eat a primary carnivore approach, your carbs are near zero. And protein and fat do not have the same metabolic effects towards weight gain that carbs do.
This is why fruit gets sweet, plump and colorful right before winter: it’s the animal's way of fattening up and the plants' way of spreading seeds. Both figured out how to do something that could help the other in a symbiotic way. That’s Mother Nature at her finest.
Of course, we can eat fruit or any food anytime we want. So there is no longer mother nature’s natural checks and balances in the equation.
2. Protein and fat contain all the essential minerals your body needs.
There is no essential nutrient in the plant kingdom. Meaning you don't have to eat plants to survive.
You do need to eat protein and fat to survive, and many of these nutrients are not found at all in the plant kingdom.
Taking signals from Mother Nature, that is way smarter than us, and you see how humans are default meat-eaters.
Plants beget eating plants.
Meat and protein beget satiety.
When you eat plants, your body receives little nutrition as well as carbs, both of which signal your body to eat more. They have a eat more effects.
Crack open a steak or a pound of ground beef, cook it, eat it, then talk to me about whether you want any more food?
If you are trying to lose weight or prevent fat gain, eating animals as your foundation is going to be miles ahead of plants for the simple fact that you are satisfied.
These are those videos that help strengthen our resolve by sticking to the First Principles of nutrition.
We need to be as strong as we can here so we can constantly course-correct as we are led astray.
Our environment pulls us into sickness. It does not promote health or longevity. It actively stresses our system and leads us to disrepair. If we let it, we will lose our life. Slowly, or maybe quickly without notice, but lose it we will for sure sooner than we should have.
This is why a carnivore-based, meat-centric approach to human nutrition is better for weight loss, fat loss and overall freaking health.