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Macros by the Moon - Carnivore, Ketovore, Keto and Low-Carb Cyclical Eating for Women with No Cycle.


A few months back I was going to create a fasting guide using moon phases for women who lack their cycle, whether it be PCOS, menopause, or something else. I wanted it to be something we could use to reset our hormones. The more I thought about it, the more I realized I didn't want it to be just about fasting...or about fasting at all. If fasting is something you thrive on and it doesn't create chaos for your hormones then it can be a personal option for you. I am huge on not sharing information I am not certain about.


My blogs are more of a diary of the things I am trying. Maybe there will be something in my writings that helps you as well. I sure hope so.


I am post-menopausal and experience hypothyroidism. I am attempting to give my hormones a reset. If you haven't read my back story I will just share that I have been keto/carnivore since January 2018 with many healing benefits. I am constantly searching for a happy balance to live an optimal lifestyle. I am only 5'2" and I base my protein needs on my ideal body weight, not the weight I am now. When you create your fat/protein/carb cyclical eating plan using moon phases make sure to calculate your macros for your height and ideal body weight. I use 1.2 - 2g of protein per pound of ideal body weight. You can also use this free TDEE calculator to determine your macros here.


Here is an example of how I eat.




New Moon - Menstrual Phase - Carnivore - Keto - Ketovore


Macros:

Protein 60-85 grams (remember to determine your macros 1.2 - 2 g of protein per pound of ideal body weight or use the TDEE calculator)

Carbs < 20 grams

Fat 200 grams


Examples of what I eat during this phase would be ribeyes, salmon, short ribs, pork belly, bacon, chicken thighs, eggs, sardines, 80/20 beef, or any fatty meat that I digest well.

There is a high fat level in these meats and I find them very satiating. I sometimes add butter or goat cheese to hit those fat macros. I do not place too much stress on it if I do not get it exactly. Sometimes I listen to my body and if it says NO, then I listen.


If I eat carbs at all during this phase it is usually things like broccoli, asparagus, cabbage or any of the lower carb choices to keep my carb count under 20. Sometimes I just eat meat and am more carnivore leaning into ketovore.


I just eat a lot of one ingredient foods and do not make a hastle of it. You can see examples of what I eat on my IG page here @nutritionrituals


** I eat this way until the First Quarter Moon phase and that is when I switch over to more carbs and less fat. I do not mean highly processed junk food. That will NOT heal you. If you are a carb/sugar addict sometimes this can trigger you. If you need to stay in the higher fat zone longer, then do so. This is where you use your intuition to decide what's best for you. You can also decide if you need to stay there longer to become fat-adapted. Another blog on fat adaptation and ketosis is coming soon. There was a time I did not know the difference.



First Quarter Moon - Pre-Ovulation Phase - Carb Cycle - Low Carb


Macros:

Protein 60-85 grams  (remember to determine your macros 1.2 - 2 g of protein per pound of ideal body weight or use the TDEE calculator)

Carbs 20-75 grams (based on your needs and goals)

Fat 130 grams


Examples of what I eat during this phase are leaner cuts of meat such as sirloin, 90% ground beef, chicken breasts, ground chicken, ground turkey, turkey, lean pork, leaner cuts of fish, and any lean meats you enjoy and can digest.


This is where I may add in sweet potato, white rice, artichokes, or any gut-healing, friendly carb that is not highly processed. I do not do a lot of white rice, but if I feel my body needs it I will add in no more than half a cup. As for sweet potatoes I ususally eat 3-5 ounces. I have to be easy with sweet potatoes as it is one of my trigger foods. I just use my intuition around what I feel my body needs. No one can tell you how to do that. It is something you just learn to do. I also eat my proteins first and carbs last. Oddly enough it affects your blood sugar less. I learned that wearing a CGM (continuous glucose monitor.) If you want to learn how to get one, send me an email at nutritionrituals@gmail.com


**You will eat the nurture phase untl the Full Moon Phase.



Full Moon - Ovulation Phase - Carnivore - Ketovore - Keto


Macros:

Protein 60-85 grams (remember to determine your macros 1.2 - 2 g of protein per pound of ideal body weight or use the TDEE calculator)

Carbs < 20 grams

Fat 200 grams


The Full Moon phase is identical to the New Moon phase. However, different hormones are at play. You can reference the new moon for ideas on eating fatty meats at this time. Sometimes I will go more carnivore on one and more keto on the other. Sometimes I just feel I need broccoli, or cabbage. If I feel that way, I give my body what it asks for.


Some people may get bored eating this way but I like the changes on each moon phase. It shakes things up a bit and gives my body things it needs. There are many ways to cook a steak, so try and get creative. I do use Slap Ya Mama seasoning on a lot of my foods. It took me a long time not to need to cook things that needed recipes. I am southern, that is what we do, COOK! I do love the simplicity of just buying a piece of meat and cooking it in less than 20 minutes. However, I now take the time to chew and digest my food and you should too.


** You will eat this way until the Last Quarter #Moon phase.



Last Quarter Moon - Post-Ovulation - Pre-Menstruation ( I call it dragon lady red zone phase) Nurture Cycle - Carb Cycling- Low Carb


Macros:

Protein 60-85 grams  (remember to determine your macros 1.2 - 2 g of protein per pound of ideal body weight or use the TDEE calculator)

Carbs 20-75 grams (based on your needs and goals)

Fat 130 grams


Examples of what I eat during this phase are leaner cuts of meat such as sirloin, 90% ground beef, chicken breasts, ground chicken, ground turkey, turkey, lean pork, leaner cuts of fish, and any lean meats you enjoy and can digest.


This is where I may add in sweet potato, white rice, artichokes, or any #gut-healing, friendly carb that is not highly processed. I do not do a lot of white rice, but if I feel my body needs it I will add in no more than half a cup. As for sweet potatoes I ususally eat 3-5 ounces. Some of you can get away with up to 150 carbs here. I can't. Play around with it. Watch your blood sugar and other signs that it may be too much.


This phase is the one where women can feel an intense hunger and cravings. You may also feel more fatigued leading up to menstruation. My husband once called me the lady on the red dragon when we were looking at packages of tea. How dare him! Ha. You may even be irrational at this time. Take care of yourself during this time. Well, take care of yourself all of the time but really nurture yourself in this phase.


** You will eat this way until the New Moon Phase.


You may be seeing the pattern of eating now. New Moon and Full Moon are identical and so are First and Last Quarter Moon. They just represent different parts of your cycle and different #hormones are at play. You will do this with each change of the moon phases. The moon phases are almost a 28 day cycle which makes it perfect to represent the shifting of our female hormones. Now remember, this is something I am doing and I created this for me because of #hypothyroidism and #post-menopausal. I feel it could work for women who suffer #PCOS and #perimenioasual as well.


I also wanted to add, I do not go out and buy the most expensive cuts of meat. I shop at Aldis daily. My #budget is low because I have 3 hungry teens at home. I have to be frugal. If you can afford filet mignons, I envy you, lol. I buy and eat what I can afford, but make it as healthy as possible because I deserve good nutrition and so do you.


I will be sharing some hypnotherapy and mindset tools soon in the 13 Days of Rituals. I suffer #ADHD so be patient with me.


I use cronometer to keep track of my #macros. I hate tracking but have learned to love weighing my food and keeping track. Most people think they will overeat if they do not track but I realized I was undereating. If you need help, reach out.


Look out for my hypnotherapy tools coming soon in 13 Days of Rituals. Mindset is everything. Just remember:




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