Overview
Dr. Chaffee offers practical guidance for starting and maintaining a carnivore diet, including food choices, common pitfalls, and ways to optimize success without overcomplication.
Core Principles of the Carnivore Diet
- Eat meat (preferably fatty cuts) and drink water; salt to taste.
- Organs are optional; consume sparingly due to high nutrient density.
- The primary rule is to avoid plants, sugar, and anything artificial, including sauces and seasonings.
- Honey is not recommended due to its plant origin and high fructose content.
- Focus on what not to eat, as much as on what to eat.
Eating Habits and Hunger Signals
- No need for calorie counting, portion control, or fasting/intermittent fasting.
- Eat fatty meat when hungry until satiation; stop when it stops tasting good.
- Re-learn hunger cues, which normalize without carbohydrates.
- Avoid under-eating by listening to genuine hunger signals.
Food Choices and Sensitivities
- Any meat (beef, chicken, fish, eggs, etc.) is acceptable; individual sensitivities may vary.
- Those with autoimmune issues may benefit from limiting non-beef animal products.
- Avoid overcomplicating choices—eat what tastes good and fits your budget.
Exercise and Performance
- Exercise is not mandatory for health benefits on a carnivore diet.
- Diet quality drives health and workout optimization, though exercise provides additional benefits.
Handling Mistakes and Social Situations
- Perfection is not required; occasional deviations are normal—just resume the diet.
- Alcohol can impair progress but is less harmful if other dietary aspects remain carnivore-focused.
- Social pressure and naysayers are common; arm yourself with facts and supportive resources.
Fat Intake and Digestion
- Fat intake should be guided by taste and stool consistency.
- Hard stools suggest a need for more fat; overly loose stools may mean too much fat or continued use of stimulants or sweeteners.
- Bile availability limits fat absorption; excess fat typically passes through the body.
Practical Advice and Mindset
- Keep the diet simple: meat, water, salt.
- Eat at times that best fit your schedule; meal timing is not critical unless consuming carbohydrates.
- Trust natural satiety signals instead of external calculations.
Recommendations / Advice
- Avoid coffee, artificial sweeteners, and fiber supplements for optimal digestive results.
- Increase fat intake if constipated; reduce if experiencing loose stools.
- Seek additional resources or expert videos for specific concerns (e.g., cholesterol, fiber).
Questions / Follow-Ups
- Viewers are encouraged to ask specific questions in comments for future video topics.
- Upcoming videos will address fiber, constipation, and other related topics.