Carnivore Diet and Beef Jerky: The Ultimate Weight Loss and Appetite Hack
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- Опубликовано: 2 авг 2024
- To start this piece off, I want to give you a brief intro to the energy balance equation.
Dr. Ted Naiman was recently on the podcast. I've followed his work for a while.
He breaks down food into two buckets:
Energy - fat and carbs
Nitrogen/repair - protein
His basic thesis is most people do better with more protein followed by a balance of fat and carbs.
This is a nuanced answer to nutrition, which is the right answer to nutrition, but I like his approach precisely because I've never thought about nutrition this way, and it has simplified the way I think about food in a lot of ways.
This is my general strategy for a carnivore diet:
Eat most of my nutrition from animals
Keep a little bit of plant stuff in my diet for variety, microbiome variability, enjoyment and because it is more ancestral appropriate than a 100% meat-only diet
Within those two, I focus on protein, trying to get about 35-40% of my calories from this macronutrient.
By focusing on protein, I get high satiety, minimal fat gain, and the best chance at more fat loss without lacking performance.
Now the amazing hack that I wish I started when I first stumbled into a carnivore diet is homemade beef jerky.
Here's why I think jerky is the ultimate hack.
It's mostly protein
It's delicious
It's an easy to store protein source you can freeze.
It's the perfect food when you aren't in the mood to eat a large steak.
Number 4 is what prompted the video today.
I usually break my fast with a steak, sometimes with ground beef.
Then I'm not that hungry later in the day. Sometimes I'll eat a small meal and sometimes I'll eat a larger meal depending on recovery and recent exercise intensity.
Lately, I've been less hungry as I've been recovering from a minor surgery that has made it so I can't lift weights.
During this time, I noticed myself leaning closer to an OMAD style of eating in which I fast longer then eat a big dinner, and that's it for the day.
When this happens, I will often feel the urge to eat, but eating a pound of ground beef or steak is rarely enticing later. (Interesting phenomenon, not sure why that is.)
As a result, my second meal is usually skewed toward something like cheese, avocado, or snacking on whatever easy to eat things are in the kitchen.
This is where jerky comes in like a champion. So I grab a few sticks of jerky and maybe a slice of cheese, and I'm satisfied and done eating for the day.
This keeps me eating more protein. It fills me up. It removes the urge to eat other easy-to-grab foods like nuts or cheat foods in the pantry. I don't even go there.
If you are trying to lose weight, homemade beef jerky is your literal godsend.
I would recommend keeping a container on the counter at all times. And if you are trying to move to an OMAD style of eating or just want an easy way to up your protein intake, JERKY IS THE ANSWER.
@ColinStuckert
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I eat lots of jerky both liver and beef it helped when I moved to a carnivore diet
Going to do it! Great idea for on the go..and want to control what's actually in it!
You are correct! Our ancestors ate that way. Our DNA is structured to use jerky. Humans are carnivores.
Only problem is I can’t control myself with jerky
Wow colin you got me really interested thanks for the great idea!!!!
I love beef jerky to!! Plus it's good not having big meals at night!!
I just ordered me a food dehydrator can't wait to get it!!
I make Lamb jerky, using Lamb Leg. Fresh, never frozen. No salt, no marinade. I just use a rotating fan and a meat rack. 10 hours with 1 rotation. Then l keep it in fridge, it will continue to dry. Then, enjoy. I eat .5 pound per day/ 1 leg per week. Anyone wanting to commit to Raw carnivore, should try it. I include egg banana smoothies for carbs and extra fat with jerky meal.
Look up South African Biltong. Much much better tasting 😋 ... dont need an oven either. I made 5 pounds of Biltong a few weeks ago. Eat it as my snack when watching movies or if I am still hungry after my meal.
It's literally on my list to try this. Ill move it up to my list today. Ty
Biltong is yummie
I only eat biltong now it’s so much better tasting
I am 66 years old and only three weeks into a Carnivore diet. Like you I have not really been wanting more than 1.5 meals a day, but when I feel like snacking, jerky sounds awesome. Other carnivore snacks that my amazing wife has come up with are zero carbs deviled eggs, chicken wings (one carb each depending on the recipe) and Italian seasoned beef meet balls. I love cheese (way too much) so I have nearly removed it from my diet. My wife and I are working on cream sauces for the occasional pork chop, chicken breast and shrimp! We are monitoring most of my vitals and I have lost eight pounds. You are one of my favorite RUclips inspirations. Thank you for your enthusiasm and your spot-on perspectives on this Carnivore life-style.
Terry, thank you for sharing and the kind words. You can be a role model for others so share what you learn about nutrition with anyone that will listen!
How is carnivore going? I'm 3 months in, but its LITERALLY SAVED MY LIFE!
@@TheRealJames_Brown I reached a plateau, lost 20 pounds and I hovered between 18 to 20 pounds for months. I decided after my last blood tests (no increase in cholesterol) to include berries into my diet due mostly to a drop in vitamin C. 2023 was a stressful year and I was on and off the diet, but I started again January 2024. I expect to be at my proper weight by May. I appreciate you for asking! Happy 2024.
Ive been carnivore for 6 mos. Make lots of jerky.I prefer the fatty cuts like chuck.
Cut it thin. Redmonds Salt only, no marinade. Dehydrate. The fat is delicious! Try it!
☝🏽BINGO 💯
Omg.. this is me!!! I don't like fast food so I've been eating jerky when on the go and on vacation!! Hard boiled eggs and jerky is my go to meal!!!
Facts
Yes, it's actually very cool. Just meat is so freaking expensive 😩
Slave plant based beans & rice is more affordable
excited to try this. Have made beef jerky at home in the past just as a snack / project, but now looking to lose weight and will definalty give this a go. Thanks!
Yup, home made jerky is a winner in my household, I constantly have jars of various cures for everyone to dip in as they like. It just GOES! Yes, it should be a staple for everyone. Yes, you need to use lean meat, especially if you plan to try and keep it any length of time. So much better than a biscuit barrel!!! (Never had one of those, ever.... )
My liver jerky tasted like liquorice. The favourite ones here are plain salt and pepper, I like a balsamic vinegar marinade, would not ever consider going near soy or worcester sauce as a marinade. Coarse ground blac pepper and salt, who needs anything more. ..... mm m mmmmmm.
I now keep it on my counter at all times!
Good man :)
Could you do a follow-up video about what cuts of meat you ended up loving best and making most?
And runner-ups and budget-friendly options. I'd like to maky jerky, but long-term experimentation is not really my thing.
Thanks.
I make brisket jerky taste so good won't eat much too busy chewing
If you like some heat, try mrs dash jalapeño mix rub. Its bomb. Always make your own jerky. They just put too much additives in commercial stuff. For a dip, use ghee butter.
Good job!
Yup commercial stuff is full of junk
I am doing the carnivore diet and I am trying to lose weight. I’m trying to stay below 1800 cal a day while still doing weightlifting for over over an hour 5 to 6 times a week and running 3 miles with every weightlifting session. I bought a dehydrator and have been thinking about how to use jerky to keep my calories low for the day while still getting my protein go. Eating boneless skinless chicken breast sucks a lot. But not when it’s turned into the jerky! I made my first batch of chicken jerky today, and it came out great. All I had to do is marinate it in a plastic bag overnight and put it into the dehydrator for 5 1/2 hours at 165°. It came out great.
I purchase thinly sliced bottom round roast, cut it into strips, place it on the dehydrator stainless steel trays, salt it with Redmond's smoked salt, and dehydrate it for 4 hours at 160 degrees. So delicious!
The only Carnivore hack is eating 2 to 3 pounds of meat per day and no fasting. It's a higher protein to fat ratio. There's veteran carnivore women that have been eating that much per day since 2006 and they are healthy and lean as hell. They are the OG Carnivores. Check out My Zero Carb Life RUclips channel.
Hey I’d like to have some coaching or ask some questions. Do you have a email I could get ?
Beef jerky movement lets go champ 💪🏽💪🏽💪🏽
Ahh vegan is better, Arnold schwarzenegger said plant is better too.
So I like a intelligent human I believe the media and jo Biden
Maybe not great for fat loss, but I have been getting good quality sugar free bacon and dehydrating it. Makes house smell like heaven. Fat melts in mouth and meat still chewy.
Ooh, gonna try this, I do like my bacon raw anyway. Thinking about it I prefer it raw because it is less salty than cooked, so bacon jerky will be waaaay too salty for me but I bet the others will love it. Won't need to worry about fat going off, I am sure it won't last long enough to worry!
If it keeps you on your plan, def is good for your diet
You are wrong. As long as it's sugar free it's great for fat loss.
you convinced me to get a dehydrator
Liver jerky....how did you season? Thanks in advance
Right now not much, just some spice blend or just salt. Im gong to experiment more with flavors.
The Ancestral Mind by Colin Stuckert thanks for the fast response! I wonder how it would taste with a marinade of coconut aminos and spices
Yes, not cooking the meat is the best way to go. Try air dry, they came even better. Slim cut of grass fed top round. The best!
But doesn't higher protein put you at risk for using protein as energy? Which you yourself had said is not an ideal source of energy.
Can you pretty please do a video on how to make jerky?
Roger
Buy carne asada. Already sliced thin. I put some fish sauce on it and throw it in the dehydrator.
There is "two schools" :
1) High fat moderate protein to lose body fat
2) Moderate fat high protein to lose body fat
For me, it is the second point. If I eat a lot of fat, I gain a lot of weight (but my energy level is better).
What are your thoughts about neoglucogenesis ? Does it prevent fat loss ?
Some of these are def person dependent and stress plays a role. I side more on the end with Dr Naiman in optimizing protein when possible for fat loss. Even things like strawberries that have high satiety yet low cal can be a good option.
I suspect that breaking down protein is not ideal but body can do it and thus may have metabolic benefits for fat loss. It does much better with fat. I wouldn't say it prevents, but there are multiple levers to consider
@@ColinStuckert , body is a so complicted engine.
Hi, is it wrong to eat sausages and deli meat? love your channel from here in the United Kingdom, thank you
Hey Natalie. I dont think anything wrong with them. One considerations i smany brands use cheap meat products to make these. So if you found a really high quality product made on a farm, love it. or make your own even.
@@ColinStuckert Thank you Colin for replying! love your videos!! xxx
Yesss legit af bro.... I would eat toxic filth in late night but I switch to Jerky and the flavor gave me thar dopamine hit and satisfied me and the sugar cravings went away... ideally Jerry keeps the chips away
If you really want a life hack. Go to the Mexican meat market and get the top round steak. It's already sliced really thin last time I bought it was like six bucks a pound. But I've seen it for as low as $3 a pound.
This shit works buddy LOL I just tried it now and fast along with it also and gallon of water let me tell you not hungry @ all
Shit hahah beef jerky cost to much and is loaded with sugar! Been making my own way before keto but I have it as a meal at least twice a week!!! Road jerky is a must!!! Take care collin!!! In beef jerky we trust!! I could go on...
Look up south African biltong. No sugar. Better with some fat on. 100 times better than jerky
Need to try South African biltong with some fat on 100% better than Jerky
But beef jerky has a lot if salt. The more salt the more water retention. The more water retention, the more water weight retained.
you need salt. and no. that's simplistic nonsense
If you want to be successful in life. Beef jerky
Give the kid some raw grass fed beef fat with that jerky and he'll grow big and strong
That's our exact plan haha
He never shows you how to make beef jerky FYI
I lost 55 pounds in 3 months by eating only beef jerky and drinkable yogurts.
Thats impressive. Were u eating augar free beef jerky ?
Aren't you worried about the increased cancer risk eating all the red meats?
Lol
Good God this guy can talk! Get to the point and stop yapping.
you have the God-like power to pause, skip forward and listen at 2x speed. And yet you still sit here complaining? Ain't that some shit