Hello people hope you all have been having a good holidays season.
I need some advice on what to do with my carnivore diet. Here goes my explonation of my situation (i will try to be as clear and concise as i can)

I am Brazilian(and live in Brazil) and here red meat or even ruminant meat has become very expensive. I have been eating a carnivore diet for almost 1 year. In the first 6 months I ate only red meat and eggs. I managed to lose about 15 pounds, but mostly water (and a couple of inches around my waist). My body fat has changed a lot. (In my first 3 months) I switched to chicken thighs (usually roasted) I managed to lose another 5-6 pounds and decrease some of my bodyfat (justa bit), land also some key massurements like waist and legs, but I have been stagnant for 3 months.(at least)
Now, Brazil has been suffering from the devaluation of our currency (1 dollar now equals 6.2 reais) and the rise of  inflation,  I can no longer afford red meat and ruminant meat.
I have been eating 1 kg of chicken thighs(usually roasted)  and 7 -8 whole eggs a day. (all this food divided in 2 meals, in a 6 hours window). Nothing else. Nowadays I can only afford chicken (I prefer chicken thights because they are fattier) and burgers patties.
 I am 35 years old, weight around 185 lbs and go to the gym 3 times a week (I do strength training to build muscle and help lose body fat). I started the carnivore diet for 2 main reasons: to lose body fat and get below 15% BF (I am around 20-22% BF) without having to starve myself . I have no health issues or chronic diseases. I also haven't experienced many of the famous carnivore benefits like increased energy or better sleep.
Now that i explained my situation, allow me ask you a few questions as someone who still need to lose the last 15-20 pounds of body fat without being about to buy red meat or ruminant meat, shoudl or could do: 

1- Can I eat a carnivore diet and lose the excess body fat I still have if I can only afford chicken and Bugger patties? 
2- How can I calculate how Bugger patties  or chicken  I should eat to lose body fat?
 3- When should I start using the CICO model, since eating until fullness(satiety)  really stopped working for me after the initial 3-4 months of being a carnivore?

4-Should i in my fanancial situation migrate to a Keto diet? IN can of Ys, how do i calculate how much food i should eat to lose bodyfat?

I am afraid that I will have to quit the carnivore diet, since I cannot afford red meat or ruminant meat, and also because of my lack of results in terms of losing body fat. I do not know what to do in my situation.

Thank you for your attention.
 

I will say, yes, you can hit your targets with chicken and eggs. 

The weight loss is all about being in a calorie deficit. If you burn more than you eat the weight loss will occur. One of the things I found was that sometimes my weight would remain the same but I would have to cinch my belt up a notch. I started off at 306 and this week I weighed 221, losing 85lbs in a little less than 8 months.

My suggestion would be to continue with the chicken and eggs, maybe adding fish and pork if that is an option. 

The amount of protein needed to build muscle is under constant debate, but it is around .75 grams per pound of body weight. Getting there can be done with chicken and eggs. The pork and fish would be a bonus if that is better option than red meat.

I'm at the spot where it is hard for me to eat enough during the date to hit 221 grams of protein. I had adjusted/felt really comfortable with one meal per day but as of late I have been eating a second meal. Even after 8 months it is still a constant adjustment. If I eat only when I am hungry the weight falls, if I eat two times per day to get to a higher protein content, I feel stuffed, and my stools get loose/sometimes really loose. 

I'm not much on recommending because I only have 8 months on Carnivore and only feel comfortable talking about my experiences. If I were going to recommend something considering the lack of red meat I would look into fasting. Do a 24 hour fast, then a few days later do a 48. Then work yourself up to a 72 hour water fast. 

Best of luck. I hope you can find the path to get you where you want to go.

Scott

You can make a switch to Keto, for sure. No problem. Now if you choose to go back to carb burning, I think you may gain weight back, you'll hold on to more liquid, and your body will go back to its old ways, fat cells do remember, after all. Whatever keeps you in ketosis, eat it. Have you considered pork? 

Forget the CICO model as long as you are in keto. IMO that would be a waste of time. It's really more like, carb in, carb out, thus when you are low carb/keto, it is not needed. It may even throw you off. 

11 hours ago, Scott F. said:

The weight loss is all about being in a calorie deficit.

Carb deficit, good sir! 

 

Have. You thought about fasting like Dr Sean O'Mara. He fasts several days each week. Fasting isn't starving if you stick to water and don't try to fast with flavors.  The body can be quite comfortable fasting once you get past the habit of eating regularly.

On 12/28/2024 at 6:31 PM, Andre said:

1- Can I eat a carnivore diet and lose the excess body fat I still have if I can only afford chicken and Bugger patties? 

Yes. Chicken is still nutritious and those burger patties/ground beef is still red ruminant meat.

On 12/28/2024 at 6:31 PM, Andre said:

2- How can I calculate how Bugger patties  or chicken  I should eat to lose body fat?

There really is no "calculation". Obese individuals are admonished to eat until they are comfortably full, with no snacking. Oftentimes it is easier for them to eat one meal a day, because they are (1) less active while overweight, and (2) using their own fat stores for fuel. Their big bellies are like reservoirs of tallow that they can tap into at any time.

But the closer you get to an ideal weight or the more active you are, the more frequent hunger you may feel. Once you start "calculating" then your entering into CICO territory.

On 12/28/2024 at 6:31 PM, Andre said:

When should I start using the CICO model, since eating until fullness(satiety)  really stopped working for me after the initial 3-4 months of being a carnivore?

Whenever you want to go down this route. While it's true that calories don't matter, it still provides a useful metric for how much you are eating, just like measuring and weighing your food would.

A prolonged calorie deficit will eventually slow your metabolism. The body is smart, and will adapt. 

On 12/28/2024 at 6:31 PM, Andre said:

Should i in my fanancial situation migrate to a Keto diet? IN can of Ys, how do i calculate how much food i should eat to lose bodyfat?

That is entirely up to you. A clean keto diet that is mostly meat with some low carb veggies on the side is still a proper human diet. The calculations would be the same. Keep the carbs as low as possible. Eat only when you are actually hungry. Don't snack.

 

Thank you for addressing my post. It wasn't clear to me how I can increase the amount of burgers and eggs I need to lose body fat. Eating until full stopped working for me a long time ago. I have about 15 pounds of excess body fat to lose and just eating until full has not led to any fat loss for over 4 months.

What should I do as someone who can only afford eggs, burgers or chicken?

Thanks

On 12/28/2024 at 11:31 PM, Scott F. said:

I will say, yes, you can hit your targets with chicken and eggs. 

The weight loss is all about being in a calorie deficit. If you burn more than you eat the weight loss will occur. One of the things I found was that sometimes my weight would remain the same but I would have to cinch my belt up a notch. I started off at 306 and this week I weighed 221, losing 85lbs in a little less than 8 months.

My suggestion would be to continue with the chicken and eggs, maybe adding fish and pork if that is an option. 

The amount of protein needed to build muscle is under constant debate, but it is around .75 grams per pound of body weight. Getting there can be done with chicken and eggs. The pork and fish would be a bonus if that is better option than red meat.

I'm at the spot where it is hard for me to eat enough during the date to hit 221 grams of protein. I had adjusted/felt really comfortable with one meal per day but as of late I have been eating a second meal. Even after 8 months it is still a constant adjustment. If I eat only when I am hungry the weight falls, if I eat two times per day to get to a higher protein content, I feel stuffed, and my stools get loose/sometimes really loose. 

I'm not much on recommending because I only have 8 months on Carnivore and only feel comfortable talking about my experiences. If I were going to recommend something considering the lack of red meat I would look into fasting. Do a 24 hour fast, then a few days later do a 48. Then work yourself up to a 72 hour water fast. 

Best of luck. I hope you can find the path to get you where you want to go.

Scott

I dont think you read my post. I can only afford Chicken, Bugger patties and eggs

On 12/29/2024 at 4:03 PM, Miranda said:

Have. You thought about fasting like Dr Sean O'Mara. He fasts several days each week. Fasting isn't starving if you stick to water and don't try to fast with flavors.  The body can be quite comfortable fasting once you get past the habit of eating regularly.

Not my body. The most i was able to be without food was 2 days and war hard. If i could just go a couple of days a week without eating, i would be able to lose bodyfat even eating icecream. So would most people too

Edited January 12, 2025Jan 12 by Geezy

On 1/4/2025 at 8:42 AM, Bob said:

That is entirely up to you. A clean keto diet that is mostly meat with some low carb veggies on the side is still a proper human diet. The calculations would be the same. Keep the carbs as low as possible. Eat only when you are actually hungry. Don't snack.

 

1- THe Bugger patties have some carbs. It is that a problem or as long as i am eating meat and eggs(even if bugger patties) and not other carbs?

Edited January 13, 2025Jan 13 by Bob
Fixed formatting

On 12/29/2024 at 11:11 AM, Orweller said:

Carb deficit, good sir! 

 

NOt true. For more than 11 moths i only ate meat and eggs and for at least 6 months of those 11, i did not lose any bodyfat. I can even gain wait eating 0 carbs

On 12/28/2024 at 11:31 PM, Scott F. said:

I will say, yes, you can hit your targets with chicken and eggs. 

The weight loss is all about being in a calorie deficit. If you burn more than you eat the weight loss will occur. One of the things I found was that sometimes my weight would remain the same but I would have to cinch my belt up a notch. I started off at 306 and this week I weighed 221, losing 85lbs in a little less than 8 months.

My suggestion would be to continue with the chicken and eggs, maybe adding fish and pork if that is an option. 

The amount of protein needed to build muscle is under constant debate, but it is around .75 grams per pound of body weight. Getting there can be done with chicken and eggs. The pork and fish would be a bonus if that is better option than red meat.

I'm at the spot where it is hard for me to eat enough during the date to hit 221 grams of protein. I had adjusted/felt really comfortable with one meal per day but as of late I have been eating a second meal. Even after 8 months it is still a constant adjustment. If I eat only when I am hungry the weight falls, if I eat two times per day to get to a higher protein content, I feel stuffed, and my stools get loose/sometimes really loose. 

I'm not much on recommending because I only have 8 months on Carnivore and only feel comfortable talking about my experiences. If I were going to recommend something considering the lack of red meat I would look into fasting. Do a 24 hour fast, then a few days later do a 48. Then work yourself up to a 72 hour water fast. 

Best of luck. I hope you can find the path to get you where you want to go.

Scott

I eat 2 pounds of chicken thighs and 8 eggs every day and I could eat a little more. That's over 225 grams of protein. I tried fasting for 48 hours and I was hungry as hell. If most people could go a few days without eating, most people wouldn't be overwhelmed no matter what.

I didn't understand how much food you actually eat. Also, dont know how you experience can help me because you had a lot of bodyfat to lose. I am now at 185-186lgs -+22%BF i have no more than 15-20lbs of bodyfat to lose. It is much easier to lose bodyfat when you are 100lbs overfat than when you are 10-20lbs overfat.
I cant also only afford Bugger patties, Eggs and Chicken.

2 hours ago, Andre said:

NOt true. For more than 11 moths i only ate meat and eggs and for at least 6 months of those 11, i did not lose any bodyfat. I can even gain wait eating 0 carbs

It shows that calories in calories out do not work. If you can lose weight eating ice-cream as you claim, why haven't you? Why waste time with meat? Do what works for you, not for anybody else. It is your body. 

On 1/12/2025 at 10:28 AM, Andre said:

 

1- THe Bugger patties have some carbs. It is that a problem or as long as i am eating meat and eggs(even if bugger patties) and not other carbs?

What's in the burger patties? Are they prepackaged? Is there an ingredients list?

Most ground beef, at least here in the USA, is 100% beef with no fillers. There are 0 carbs or just trace carbs. You have to portion it out and make your own patties. But in the prepacked burgers you might find some fillers - grain, oils, corn starch, etc. We normally want to avoid these things.

Eggs also have trace carbs, but that's fine. A carnivore diet is low carb, but not necessarily carb free.

There are a myriad of factors that can cause a weight loss stall. Carbs creeping into your diet. Overeating. Eating before going to sleep. Undereating and your body slows down metabolism as a survival mechanism because it thinks there is a famine. Hormone imbalance. Thyroid or other medical issues. And more.

All we can do is make suggestions on where to look and what to try. But it's YOUR N=1 experiment, and YOUR N=1 results.

 Id dump the gym membership and do push ups etc on your own. You'll never be a accomplished body builder (if that is what you want) without a high budget for protein.  If I were you, Id buy high protein beans and whatever meat you can afford and drink water.  

6 hours ago, ketomonster said:

high protein beans

High protein, just not bio-available. A pork chop would do fine. And I've eaten my share of beans over the decades... protein shakes, etc. Bloat city. 

2 hours ago, Orweller said:

High protein, just not bio-available

Not to mention toxic. 

Ill give you that,  if he saves money on a gym membership he can forego the toxic beans and live "his best carni life" 

Edited February 5, 2025Feb 5 by ketomonster