Fruits, Juices, and Honey: These are primary sources of carbohydrates. Enjoy fruits like oranges, berries, and mangoes, drink fresh fruit juices, and use honey as a natural sweetener.
Dairy, Milk, and Cheese: Prioritize full-fat, organic dairy products. Drink whole milk, eat Greek yogurt, and include various cheeses in your diet.
Ruminant Meats and Shellfish: Focus on nutrient-dense proteins. Consume beef, lamb, and shellfish like oysters, mussels, scallops, and shrimp.
Saturated Fats: Use coconut oil, butter, tallow, and palm oil for cooking and flavoring.
Starches: Incorporate easily digestible starches. Eat potatoes, sourdough bread, and rice as part of your meals.
Foods to Limit:
Olive oil (Yes! Really!)
Fatty fish, such as salmon or sardines
Foods to Avoid:
Unsaturated Fats: Avoid seed oils and limit olive oil due to their high unsaturated fat content.
Beans, Legumes, and Nuts: These can be hard to digest and contain anti-nutrients.
Certain Vegetables: Avoid raw or undercooked vegetables, except for Ray Peat's famous carrot salad which is recommended for its detoxifying properties.
Hydration: Drink plenty of milk and orange juice (over plain water) to stay hydrated.
Monitor Your Body: Pay attention to how your body responds and adjust portions and foods accordingly.
Information on this web site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. Consult with your physician before making any changes to your diet.
