Are You Eating Enough On The Carnivore Diet?

it's very easy to undereat on a carnivore diet your hunger signals are very uh well they're just much more mild and subtle than when you're eating carbohydrates when you eat carbohydrates it just accents that that hunger signal and your body thinks you really need energy when you don't necessarily and so you you tend to have a stronger signal so when that goes away you have a much more subtle signal and so people can undereat very very easily I did for the first few years that I was doing this and I even noticed this I was like I haven't eaten three days four days and I'm working out like crazy and like I I should really eat but I remember thinking to myself I'm like I'm just not hungry I am just not hungry but anytime I would eat it tasted amazing and I enjoyed it and that's when I came to realize that that taste signal is is a better marker and so you have to relearn your hunger signals and go going by taste so if if meat fatty meat especially because as any chef will tell you fat is Flavor if if you're eating you know fatty meat and you're hungry it will taste good and so you just you're getting that positive feedback but then eventually once your body is has enough of it it actually will get less and less positive feedback until you until you get no positive feedback and then you just feel like I'm not really interested in needing this and you just naturally stop if you keep eating it you'll actually get negative feedback and it'll actually start tasting bad and you won't want to do that and some people I have patients that have had you portion issues and they're used to eating a a large volume of food and they say I I can't finish my meals I get halfway through and I just like I feel nauseous and I hate it just tastes disgusting and I have to force feed myself and of course I explained to them well this is your body telling you that you were actually done halfway through the meal and well your meal was done halfway through your plate and that you should just you know put it in the fridge and then come back to it another time next one what is your next mistake that people make when starting a carnival diet yeah the next one would just be not eating enough fat in particular that's a very common one people will maybe they'll they'll be eating more meat and they'll be eating a lot more fat than they used to but but of course we've been told for the last 40 years 50 years don't eat any fat and so most people are eating a lot more fat than they used to eat but it's not enough fat and so they're thinking couldn't possibly be that because you know I'm eating so much more fat than I ever ate so obviously I'm eating enough fat but in fact there's a lot more than that so animals in the wild typically get around 70 to 80% calories from fat carnivores because they eat animals with fat and they go for the fat first but also herbivores because that's actually what they break down fiber into so they eat fiber but it's actually their bacteria that that digest and absorb the fiber and as a byproduct they release fat and protein so even a gorilla and a cow that just eat plants grass and leaves they actually absorb fat and protein and so we all need fat and protein they get that you know gorillas get around 70% calories from fat cows get even closer to 80% calories from fat and again so that's that's a lot a lot more fat than people think because we've been told to get like less than 20% calories from fat well now you want more than that and it's different for different people but it's generally a lot more than people think and so if people are tired or the large egg especially if they're not having as good of workouts and they don't have the same energy levels that they used to on on exertion that can be a major uh reason why and so just to think about that maybe you know am I eating enough fat that's why I have butter is gold uh because butter fatty meat and all the fat is really important because that's what keeps you satiated yeah absolutely and your body your body chases nutrients more than it chases calories and uh you know fat is is not just a calorie Source you know it it is an essential nutrient there are essential fatty acids that you have to have that you cannot get from anything except animal sources and they come with a lot of fat soluble vitamins that you know that you do need that are essential so you know you do need to eat these things and so when you're getting these nutrients from the fat and from you know from High nutrient dense foods which meat is and especially uh you know there's different sort of qualities of meat as well but when you're getting that high quality nutrition you know you will be satiated for longer because your your body has those those nutrients and so you stay you stay uh more satiated with better energy levels longer and what about the Converse that people some people eat too much fat because they have an appetite for fat it's difficult to eat too much fat a from from taste things would just not start start not tasting as good but also you have a sort of an overflow valve for fat anyway because our body has a limited capacity for absorbing fat so we make bile from our liver that's store our gallbladder released into our intestine uh small intestine and that is what emulsify stat allows us to absorb it you you have a finite amount of bile it's it's not made very quickly you know it takes 24 hours to make around 800 milliliters of of bile and after that you're you're you're out you know you run out and so once youve run out it's very difficult for your body to absorb that it can it can do a little bit it can you know especially like medium chain fatty acids can get a bit of those but it's actually a very very small percentage of the fat can be absorbed without bile so the vast majority of that will go out and so the only way you could really overeat fat is well you could overeat fat in the sense you eat more fat your body can absorb but you're not going to absorb it really so it's very hard to over absorb fat and you were uh you know some people think that well maybe I have to take digestive enzymes and like ox bile or something like that that then you can over absorb fat absolutely you know if you take Ox bile and that forces your body to absorb fat because now you're adding more bile to the mix but I I think that that's probably not a good idea because your your body doesn't do anything on accident it's not I don't think it's making a random amount of bile just for a random amount of fat in return your body is very precise and what it's going to expend energy on and resources on and so I think that it's it's making a calculated attempt to say hey we're going to have this much bile because we want this much fat in return we want to return on our investment so I don't think that that's random hey guys just want to take a second to thank our sponsor carnivore bar I don't promote many products because honestly all you need to be healthy is 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of overeat fat and over absorb fat hey you'd have to take Ox bile or you'd have to eat so much excess fat that even that small percentage of excess fat or or that small percentage of fat that was absorbed then becomes too much and so you have to eat so much fat so you're going to have most of this stuff is going to be going out remember and when you have an abundance of fat uh in excess that you're you have to excrete that that comes out as loose stools you get diarrhea so you're going to have like quite dramatic uh diarrhea and loose tools and this is that's not going to be a very fun situation and so you're going to look at that and be like okay I'm not g to just keep doing that and if you just keep eating fat and keep eating fat keep eating fat you're going to keep having horrible horrible experiences and so you could do that but it's very very difficult and you you have to really fight against your yourself to do it okay here's a question for you so I have so many members on my community group that say I am doing strict uh BB and they have loose toools they say Reena what can I do so you're saying don't take a lip supplement don't take the ox bile because it can make you over absorb fat now and then you're going to eat more so what can can people do when they're first starting if they're getting loose stols how can they help with that uh well it depends it depends on what cause causes it because a lot of people do a cornivore diet differently and so most most people drink coffee and most people keep drinking coffee when they go carnivore and coffee is a laxant and when you don't have this just T of fiber blocking the pipes you know it's that laxative effect is much more dramatic and more noticeable and so maybe you're drinking the same amount of coffee but now you're getting diarrhea right also artificial sweeteners you know even you know especially like the know sucros and the different sort of sugar alcohols those are definitely laxitives but even Stevia among fruit sweetener they could they could act in that way as well so those are those generally need to be taken out but some people say Well they're not carbs so that's okay on a cornerboard diet it's like well it's not meat and you know it's not it's not animal so you know I wouldn't I I still wouldn't eat it and it can act as El laxative and uh and soak can coffee so I would eliminate those two first but if they're only on meat and only on water right or or BBE strict not having anything else um you know the beef butter eggs uh beef butter bacon and eggs that that Dr Barry does um and they're only doing that uh nothing else then yes I would say that you know you're just you can just pull back on on the fat you just don't need to eat as much fat now many people follow a carnival diet and they lose weight but others don't lose weight or they hit a weight loss Plateau that's why I created the ultimate 4-we fat loss course to help you easily lose fat all the links are in the description and you can get 20% off for a limited time how about now Carnival mistake number three uh it is probably coffee most people drink coffee and they they keep doing this and uh and then they they'll run in into that sort issue that we were just talking about with with loose stools or they might not have loose stools may have normal stools what that can do that can Mas how much fat you're taking and so you know if you if you have dry hard stools then that means your body's absorbing all the fat that you're you're taking in and none is getting sent out right so you do have that cap you do have that overflow valve and after that that's going to go out it's going to go into your stools you're going to excrete it and that's actually what's going to keep your stool soft and so you know you may go less often but that's not constipation constipation is dry hard stools on Bristol stool chart and look that up and so if there's fat in it it it'll dry out it doesn't matter how long it's you know your colon is supposed to dry out it's supposed to dehydrate this stuff that's its job and so you know people say well you need to eat Fiers you can move the too super quick so it doesn't dry out you know all that much you're you're literally fighting against your nature so obviously that's incorrect when you have excess fat that keeps that in there it's already dry you know fat repels water and so it can stay in there for as long as you want it will never get more dry than that and it'll stay so so it's that little excess fat that means a you're getting enough fat because you're you're absorbing as much as your body wants you to absorb so I would consider that definitionally enough F and then a little extra and then you know and that's that's your clear objective marker that you know you're getting enough fat and your body's absorbing everything it wants to and a little extra right so if you're constipated you're having dry hard stools and you're drinking coffee then you can actually speed things up and it can move it through and you think oh yeah I'm not having normal stools having normal stools and normal consistency stools and so that that's fine but they have other problems and they're not they're not doing as well Skin's not as as as good their hair is you know a bit dry and brittle they don't have have as much energy when they're working out and things like that and um even though they're drinking coffee they're not having they don't have great energy levels which you know can also be damaged by caffeine as well um you know that's what you have to sort start to think about you know if if you're eating enough fat and you're drinking coffee you probably should have diarrhea and so that can that can mask people that are undereating fat coffee is the one thing coffee is the one thing sweetness yeah that's fine cream yeah that's fine coffee it's really really addictive yeah it's a t it's a tough one you know but one thing I tell people is that you know you want I mean some people like the like the ritual they like making it they like the smell they like going to coffee shops there's that social experience with it which is fine you know I mean I still you know hospitals run on coffee right everybody you know nurses and doctors and everyone like you know if you want to you know if you want to you know uh be nice to your team you bring coffee you know when you're when you're meeting up uh on a break you meet for coffee it's it's always coffee you bring you know you know if you you know you want to bring like a treat for the nurses on the ward it's either chocolates or coffee and so you it's very much a coffee driven industry I don't drink coffee but I still go to coffee I still buy people coffee if they want it if they choose to do that uh they choose to do that to themselves um you know and I just drink water you know so I still have that social aspect I'm still there and still enjoying it um if if that's okay and you really just want the actual caffeine you want the the kick then you what I suggest is trying my caffeine tablets caffeine pills and that at least eliminates out all these other things that are in coffee that aren't necessarily you know what you want all the diuretic sort of effects and pro-inflammatory factors that will make you sore like I you know I I drank one cup of black coffee I was I was sore for two days I'm like I don't I don't want want to be sore ever so you know coffee is not really for me and so you can try that with caffeine and at least have that and then you'll find that actually your energy levels are better overall throughout the day if you don't have any caffeine and because you might have that big jump in the morning oh I feel great this is great but then you have that lag and drag and and then you kind of feel gross you kind of feel like you're withdrawing from a drug you just feel junky and and uh you are that's because that's that's what it is it is a drug and so you know you'll find that you have better energy levels overall you sleep much better which means you'll have better energy the next day uh if you avoid these sorts of things hey everyone really happy to announce a new sponsor for the show for everybody down in Australia Stockman Stakes who are delivering high quality grass-fed and finished pasture raised beef and other meats flash frozen and vacuum sealed to your door something that I've been enjoying a lot of myself recently as well they also have a great range of specialty items such as high fat keto mints and carnivore beef and organs mints with liver kidneys and beef heart as well so use code chaffy today for free order of beef mints or another specialty gift along with your order at Stockman steaks.com and I'll see you over there thanks guys so I would love to know from everyone watching have you quit coffee are you doing coffee does anyone feel better from like not having coffee or is it something that you just can't give up so comment down below because as you know with Dr chaffy he's just all about having coffee I'm not there yet but maybe you can inspire all of us that are coffee drinkers to get there but Dr chafy what is Carnival mistake number four that we're making um well I think a major one is is keeping in some sort of sweetener you know like the monk fruit sweetener or the stevia or or the sugar alcohol things like that usually the coffee and and and sweeteners go hand in hand usually someone's still drinking coffee and well I don't want to put sugar in it so I'll put this art this sweetener in it as well or May you know maybe in in Hulk you know heavy cream or something like that they ask me like well I do have heavy cream in my coffee you know is that okay and I was like well heavy cream is fine you know coffee's not great you know and so you know that's my that's my main thing is is is I think it's as important what not to eat as what to eat you know you're eating meat you're getting fat those are very important nutrients those are vital you need those but there are other things that just cause harm and then those things are plants plants and fungi and so you know they all have different sorts of Defense chemicals and different ways and means of protecting themselves you know to varying degrees but you know if you're looking for Optimal Health and you're looking to feel as as good as you possibly can then you know you do want to sort of eliminate these things down to just meat and water maybe salt to taste if that's know your predeliction but you know the main thing is is to try to eliminate out all of these other things and I I definitely think artificial sweeteners are are in that category I think that specifically for weight loss uh and fat loss because I think you know fat loss is a better way of of saying it because you know you may you know I lost 23 pounds just DP ditching vegetables and increasing the amount of feet I quintupled my calories and lost 23 pounds by ditching you know uh spinach kale and broccoli that's all I was eating spinach K and broccoli and like mean meat and I wasn't eating that much I rapidly or dramatically increased the my calories and the amount of meat I was eating and just stopped the greens I lost 23 pounds in 10 days but then I stayed exactly the same I didn't change my weight I weighed the same for months after that but I just started visibly transforming I started stacking on muscle and shredding fat and so I was replacing one tissue with another so I was I was getting rid of fat but I was putting on muscle at just it just happened to be exactly equivalent as far as weight was concerned which was interesting and very interesting I'm sure that everyone wants that like that's the ideal that you just cut out some vegetables don't need who wants who wants vegetables who in their right mind is going to say I want to eat kale spinach all the rest of it it's conditioned to us to think that's green and that's good but wouldn't we just love to lose like 23 lbs jack up and have like beautiful muscle that's what we all want yeah no I I don't think there's anyone who wants to eat vegetables that doesn't have stockhome syndrome you know they suffering from some sort of like you know like serious brainwashing and conditioning but yeah so so sweeteners I think that those are those are major one that that inhibit fat loss in particular and you know you hit your lyic system you get this this sweet taste and this you know can signal um your body to think that there's sugar coming and there you know there's conflicting studies on that but there are studies showing that you can get rebound hypoglycemia and an insulin Spike for eating any sort of sweetener you know that doesn't have have sugar in it so you know either way you know this isn't something that even existed 50,000 years ago or 100,000 years ago or even a 100 years ago in a lot of cases and so you you can't really argue that this is something that we need this is something essential this is something that belongs in our food in our food um because it didn't exist you know when I when I talk to people and they say you know well you know I really like corn because I felt so good on it but it really you know didn't work out for me and I asked them what what they mean by that and they say well you know I felt really good I had great energy mental Clarity was was was wonderful and I you I reversed all my my autoimmune issues those were all improving my diabetes was getting better but I just wasn't really losing weight so I guess it didn't work for me it really sucks because I felt so much better on so many other ways my first thought is well actually sounds like you doing it worked really well for you actually a lot of the times I ask them okay what exactly are you eating and quite often they'll they'll think well I'm just eating meat and water I'm doing carnivore it's like okay are you only eating meat and only drinking water there's no sweeters no coffee no this no that nothing nothing nothing and you know quite often they'll say okay well I am having coffee and I'm putting my fruit sweetener in it and I'm doing this I'm doing that and it's just like okay so there there's other things but and very often the people that you know specifically have problems with their weight and fat loss are still incorporating artificial sweeteners uh something that that people may think that they're they're very very limited and they're like I have no options I have no choices and and they get pretty sad about it and they they get worn down and beaten down they think like oh I just can't anything un Limited