I commonly get asked how to get started, and what to watch out for, so I try to address that here, along with common things that come up and trip people up with this new way of eating.
ALSO! You DON'T have to take any supplements in general. If you need to take supplements to get basic nutrition, then by definition your diet is deficient. Carnivore isn't. If you get tested and have a mild deficiency for some reason, which can rarely happen, that's when you think about supplementing. One thing to remember is that most people don't get enough sunlight, and if you're in the temperate latitudes you wont get enough anyway for 9months out of the year, even if you spend a lot of time outside. Animal fats and butter have vitamin D already in them, but if you're not getting enough for whatever reason, you can think about taking vitamin D3 (not D2) then. Links and resources below for some good to know about studies and resources!
summerizer
Dr. Anthony Chaffee provides a detailed guide on starting the carnivore diet, focusing on eating meat and drinking water while avoiding plants, sugars, and artificial ingredients. He emphasizes the importance of listening to hunger signals, the benefits of avoiding calorie counting, and the simplicity of the diet. Key advice includes not overemphasizing fasting or exercise for health, knowing potential pitfalls, and understanding personal reactions to different types of meat and fat intake. Additional tips for social situations, such as alcohol consumption, and reassessing dietary choices after slip-ups are also discussed.
Key Points
Basics of the Carnivore Diet
The carnivore diet consists primarily of eating meat and drinking water, with the option to salt to taste. While organ meats are nutritious, they should be consumed in moderation due to the risk of hypervitaminosis. The focus should be on muscle meat, which provides all necessary nutrients.
What to Avoid
A strict guideline is to avoid all plants, sugars, and artificial ingredients, including sauces and seasonings. Particular attention is given to the avoidance of fructose, even from products like honey, which can be harmful.
Listening to Hunger Signals
Dr. Chaffee emphasizes the importance of relearning hunger signals, which may be distorted by carbohydrate intake. He encourages eating until satisfaction, and advises against overthinking hunger and portion control.
Common Pitfalls and Social Situations
The video discusses the need to navigate social settings, particularly regarding alcohol consumption. Dr. Chaffee shares personal experiences with sobriety during social events and encourages viewers to remain adaptable without serious repercussions from occasional slips.
Fat Intake Guidelines
Recommendations on fat consumption include listening to taste and monitoring stool consistency to assess proper fat absorption. Dr. Chaffee explains that most fat intake is absorbed effectively unless an excess is consumed.
Simplicity of the Diet
The main takeaway is to keep the diet simple: eat meat, drink water, and enjoy life. Complications or calorie counting are unnecessary, and clarity on what can and cannot be consumed helps in maintaining the diet.