At the start of my Ray Peat style diet journey, everything I read at the time said to balance your macros at every meal.
So that’s all three macros – protein, fats and carbohydrates.
One reason was blood sugar balance. The other main reason, was to make sure you were getting all your macros in for the day in the correct proportions to be beneficial.
So far so good. Logically it makes sense.
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Others are charging hundreds, even thousands of dollars, for the same information.
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Note: if you’d like a little more information first, head to the Ray Peat Beginners Guide.
Does eating dairy foods give you big boobs and belly fat?
In my experience – yes it does. But let me explain why I’m not quitting dairy altogether.
Hands up who’s eating has been a little all over the place lately and needs to lose weight and get back on track with a Summer Diet Restart that’s Dr Ray Peat Inspired?
The good news is that I’ve just created the new Zen Beach Diet 3 Day Summer RESTART book and double bonus – you can even get it for FREE! Read on to find out how.
Everyone needs an easy curry recipe in their repertoire.
A lovely new follower of my blog and books, found a picture on my Instagram (@slimbirdy) of this Coconut Fish Curry which I haven’t made for years. She was looking for the recipe on my blog but couldn’t find it, because it wasn’t there!
So thanks for your lovely request! I made it again to ensure it works and made a slight change, complete with Ray Peat Inspired twist. So this easy curry recipe is how I would make it now and is still delicious. Enjoy!
I just wanted to show everyone how I am incorporating more fruit and protein into my meals with this High Protein Rice Salad.
Once you measure out all the components too, it shows how easily the fat portion rises quickly, even when I am really trying to keep all added fat to a minimum. (There’s more than enough in the food itself.)
There is no doubt that cheese is a wonderful food in the Ray Peat line up. When weight loss is a consideration however, the protein vs fat equation comes into play in all the cheeses you are eating.
This post was inspired by two of the members of our private Facebook group who were discussing cottage cheese and the fact that it was awful and tasteless. Another issue was gut irritation.
High protein ice-cream for breakfast?
You bet! That’s what I’ll be eating in the heat of summer with loads of fruit.
In our Facebook Private Group, we were discussing making sure we get enough protein to keep the liver functioning properly. One member complained that she struggles to get it all in because she doesn’t always feel like it. So I asked the question:
Food is so confusing these days mainly because you’ve got many competing interests trying to tell you what to buy. From an unbiased health perspective though, let me explain why I believe grains are unhealthy.
Grains are one of two food types not recommended in the Ray Peat style diet. The other is Polyunsaturated Fats, which you can learn more about here.
The issue is not so much a piece of bread or croissant you are having occasionally, balanced with a nutrient rich, varied protein and fruit based diet. The issue is when people eat MAINLY grains and green leafy vegetables, day in and day out.
Things like cereal and toast for breakfast, sandwiches for lunch then pasta for dinner. For twenty years! Then over time, you start to see a systemic breakdown in optimal body function. For some it arrives sooner with gluten and other anti nutrients blasting holes in the gut, making people intolerant to everything.
Briefly the problem with starch is that it all turns to glucose raising blood sugar sky high and requiring high levels of insulin. It also creates endotoxin in the gut and stress in the body.
(Sign up to our free 7 day email course on ‘How to eat for weight loss’ to learn more detail about the problems with starch.)
The well known protein in grain causing so many issues for an ever increasing number of people. While only about 1% of the population may have full blown Celiac’s Disease, another 4% have a diagnosed wheat allergy. With many more suffering symptoms such as these:
So it’s quite a line up of feeling poorly, which some may not even associate with their love of fresh crusty rolls!
Read more here: https://www.healthline.com/nutrition/signs-you-are-gluten-intolerant#section12
It’s a head spin right? Our whole lives we’ve been told to eat more fibre for a healthy gut and general health. As it turns out not even true, and in fact and many of the damaging anti nutrients following, are found in the outer husk of the grain which we are encouraged to eat. The main issues with harsh fibre is that it damages the gut lining leading to Leaky Gut issues, but it also feeds the bad bacteria in the gut, creating endotoxin and more problems.
– insoluble fibre – excess of which may cause gut issues and bacterial overgrowth
– phytates – blocking mineral absorption like zinc, iron, calcium & magnesium
– lignans – cause gastrointestinal distress
– lectins – damage the gastro intestinal lining and cause inflammation
– oxalates – which cause kidney stones
– pufas – causing thyroid and carbohydrate digestion issues
– goitrogens – disrupting the production of the thyroid hormone eg: millet
– saponins – can disrupt epithelial function in a manner similar to lectins, and cause gastrointestinal issues, like leaky gut syndrome. Eg: oats
No wonder we don’t feel so well. As I said, it’s not about the occasional croissant you are having, but the inclusion of grains daily in most meals for many years.
Other issues
Cause tooth decay
Obesity
Blood sugar imbalances
Mood changes
Heart disease
Inflammation
For all these reasons grains are relegated to the sometimes pile and limited to the two options -white rice and real white sour dough bread, which are the only two least likely to cause issues.
Keep and open mind, be aware of how you feel after grains and make your own decisions.
To your health,
Kristy x
Everyone loves fruity muffins, but they’re even better for your health when they are Gluten Free Blueberry Muffins!
I was trying to think of other things to have for breakfast instead of eggs, fruit and Greek yogurt or the 5 other options in my Zen Beach Diet book. All are fabulous choices but sometimes you want something that still fits the Ray Peat Inspired eating model, but is a little different. The fact that it can be eaten with the amazing protein filled cottage cheese and zesty marmalade is just an added bonus.