Ray Peat Diet Guidelines

dairy, fruit and meat are the core of his diet.

dairy for the protein, calcium, and other nutrients fruits (or other sugars as 2nd choice) for the KAs and EAAs gelatin to balance the aminos and to replace the need for eating animal brains and other organs muscle meat as a supplement for protein magnesium, etc.

- he gets from 120 to 150 grams of protein per day. Doesn't feel quite right when he goes as low as 100. A few quarts of milk, several ounces of cheese, gelatin in some form (broth, chicharrones, gummy bears, etc.), at least a quart of orange juice (or equivalent other fruit), and the occasional (rotating) eggs, shellfish, fish, and beef, bison, or lamb, in one or two of his meals.

- says one must always balance protein with sugar (fruit being the best) because protein alone lowers blood sugar and you need the sugar to better metabolize the protein. So when he eats protein, he eats sugar with it: about 1:1 fruit to meat, and about 2:1 fruit to cheese.

- says best to limit meat due to the tryptophan and antimetabolic properties, but it can be handled if consumed with fruit and gelatin.
He does eat meat almost every day, or just beef or lamb broth When the meat is aged he doesn't like the taste so he doesn't eat much of it.

- he eats meat with gelatin. The gelatin can be either from regular powder or from broth cooked no more than 3 hours (otherwise you degrade the nutrients he says).

- he avoids all fatty fish.

- says chicken should be eaten no more than one meal every 10 days due to toxins and PUFAs.

- eggs where the chickens are fed corn and soy should be minimally consumed (for him 2 per week if that), and with one egg you need about
10 ounces of OJ to balance it (because egg protein is a powerful insulin activator).

- he eats shellfish about once every ten days. Shrimp, scallops,