Tag Archives: losing weight

The Zen Beach Diet – New Book!

diet, healthy, metabolism, get fit, ray peat

First of all I just wanted to thank everyone who has purchased my books in the past. It means the world to me and enables me to keep researching, experimenting and sharing health discoveries that hopefully help everyone else as well on their journey.

To that end, after months of hard work and my kitchen/household turned upside down, I am excited to reveal my latest book – The Zen Beach Diet!

It’s based on my experiences with the Dr Ray Peat style of eating and solves the many questions about what to eat, how much to eat, what does a day of eating look life for you, how to formulate a meal, exact macros, calories and how to balance your starch and fat intake.

It features information, what types of food to eat, how to measure your food without counting calories, a basic meal plan and a 7-day meal plan as a guide.

Delicious new recipes for breakfast lunch and dinner are also included like Tangy Beef Stir Fry, Bacon Cheesy Breakfast Scramble, Cucumber Cracker Stacks and more.

The major takeaway is how to incorporate so much fruit into your meals, which seems to be what people struggle with the most and yet is an important feature of this style of eating.

Not only is it full of great information, it is also features some stunning beaches around the world taken by my husband and professional photographer Adrian Alford. Enjoy the amazing view as you learn how to finally get your health and weight on track and into the Zen Beach vibe.

Priced at only AU$9.95, it’s a PDF file of 34 mb and is available for immediate download here.

To your health!

 

Kristy x

Low Fat Diet – A Health Perspective

low fat, keto, macro, balanced diet, ray peat, weight loss, hormones, thyroid

(Image by www.adrianalfordphotography.com)

I just wanted to give everyone an update on my super low fat diet experiments.

As you may or may not know, since about June (4 months,) I have been trying to have only 20g fat a day, (10% of my 1,800 calories,) which was spurred on by the desire to lose about 5kgs (10lbs) within a Ray Peat diet framework.

(10% of calories was deemed to be the magic level where weight loss was more likely, along with a wider margin of calories allowed to no adverse effect.)

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Low Fat Chewy Plum Fudge

ray peat, low fat, weight loss

When people start eating a Dr Ray Peat type of diet they think, “look saturated fat is protective so gimme all the ice cream, let me put butter on everything and what do you mean a handful of grated cheese at every meal may be too much?”

20 kgs (40lbs) overweight a few months later and they wonder what happened!

Saturated fat IS protective, but only in the right doses.

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Fruity Cake

fruitycake

(Image by www.adrianalfordphotography.com)

Since I started reading and blogging about the Ray Peat way of eating – it’s been about 3 years now – my realisation is that 90% of people put on weight when they start eating this way.

(I did a survey on my One Ten Toned –Slimbirdy – Eating Peaty FB Group and the result was 88% with weight gain – so very close.)

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What I eat in a day – Ray Peat Inspired

coffee, metabolism, ray peat, breakfast, orange juice

I frequently get asked – so what does a day of eating look like for you? So I thought I would document it, to help others out.

  • Note I have updated this to reflect the fact that I am not doing super low fat of 20g a day (or 10% of calories any more.) Click here to read why this came about.

So overall I aim for 1,800 calories – 100g protein, 40g of fat and the rest carbs per day. I won’t always hit these targets, as measuring and counting every ounce of food I eat is not conducive to a balanced, happy life for me. However every quarter or so, I plug everything into cronometer.com to see what’s what, and if anything needs adjusting.

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Cardio Workout at Home – High Metabolism

ray peat, high metabolism, cardio, There is no exercise that can actually increase your metabolism per se, only exercise that can lower it – when it’s too hard and extreme it may damage your thyroid and engage stress hormones too often.

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Sweet Paprika Fish Pot with Mango

I keep hearing this a lot in the Ray Peat groups and forums – but what can I eat? So this year, I’m going to find, share and create more food suggestions and recipes to make life easier for myself and everyone else.

I’m not a fan of long-winded, elaborate recipes, I prefer quick and simple, but you can still pick a herb or a spice that can change the dish completely and give it a little pizzazz.

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Dr Ray Peat Inspired Weight Loss

ray peat, weight loss, metabolism, losing fat, healthy

So interesting reading in the RP groups recently and the study where a bunch of guys were given 6,000 calories and no exercise and demonstrated that while their metabolism increased, so too did their fat and other, not so great, health markers.

While the study was extreme, I think it was a great example of how too many people emphasise the increase of calories as the only way to get to health and a higher metabolism using Ray Peat principles. (Anything under 2,500 calories was deemed to be an eating disorder! What?)

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Dr Ray Peat beginners guide to high metabolic eating & exercise

belly fat, ray peat, metabolism, exercise, weights, thyroid, hypothyroid

I’m coming across more and more people who are health damaged by keto, low carb, paleo, veganism, intermittent fasting and even excess exercise, so I just wanted to make a summary post of all my articles so far, that talk about my journey back to health via the Dr Ray Peat guidelines.

Just this past week a friend with weight issues tested her waking temperature and came in at 36.1C (97F) – so it’s not diabolical but whatever she is doing is contributing to her metabolism decline, which will only get worse if she doesn’t address it now.

Another follower on IG complained about not being able to lose weight any more, she had lost and regained a few times in the past but just couldn’t budge it any more, despite still eating the recommended balanced diet with low calories and doing heaps of cardio. Her temperature – 35.0C (95F) and pulse 60 bpm – which is pretty bad and the level I was when I realised I was heading down the wrong path.

Then two other people where a dietitian and an obesity specialist both recommended low carb/keto diets!

So there is no surprise that the US currently has a thyroid dysfunction epidemic and Australia will soon follow, given the popularity of keto/low carb and quitting sugar at the moment. What controls the metabolism…the thyroid gland!

So if you are already in the damaged state, these articles will give you an insight as to what you may be doing wrong and the steps required to fix it.

Understanding PUFAs

Why knowing your waking body temperature is so important.

Fast metabolism

Metabolism update

Sugar is actually good for you

The switch from Low Carb to Pro Metabolic – what to eat

The switch from Low Carb to Pro Metabolic – what NOT to eat

Low Carb and hair loss

Hair loss, low calories and excessive exercise

Carb loading to restore metabolism

Pro metabolic eating awareness

Testing your thyroid

Drinking coffee correctly

Where you may be sabotaging your metabolism

Pro-metabolic snack ideas

Weight loss troubles with standard advice

Exercise that preserves your metabolism

Dr Ray Peat Inspired Weight Loss

Dr Ray Peat inspired recipes

So this is a snapshot of the pro-metabolic direction for optimising your health and hormones with food and exercise. (I don’t know anything about the supplementation side of things because I didn’t need to do that. I do take about 4000mg of Vitamin C a day though, just because it makes me feel better and it actually reduces cortisol.)

After two years now my body temperature has increased from:

A waking temperature of 35.3C (95.5F) – and after exercise/walking was 34.3C  (93.7C).

To now, just in the last few weeks, I’ve reached 36.7C (98F) waking and goes right up to 37.7C (99.9F) after food. (I credit my new light weights exercise program for this last boost.)

When my body fell into a heap two years ago with a pile of hypothyroid symptoms, I had also put on about 6kgs (12lbs) since my lowest low carbing weight, but I didn’t put on any more while switching to Peaty foods. This was because I ignored most of the advice to drastically increase calories to help the body heal, namely because I researched the forums first and everyone who said they did this put on loads of weight. Honestly I don’t think it gets you there any faster, your body needs time to learn how to process carbs again properly, and clearing the fat out the way was probably the most effective tool for me.

Anyway, please join us in the private Facebook group where we discuss more about this and share ideas and experiences:-

http://bit.ly/SlimbirdyFBGroup

Please start on the super easy One Ten Toned exercise program to make sure whatever exercise you are doing now, is not sabotaging your healing efforts:

http://www.onetentoned.com

I show some of the exercises on my YouTube channel:

http://bit.ly/YouTubeSlimbirdy

Having muscle tone helps your body burn fat at rest, shifts around the belly fat, and just helps with circulation, posture, and puts the spring in your step.

And please share this post with anyone you feel is suffering the effects of wrong diet and punishing exercise, so we can help as many people as possible get on the right track.

A big thank you to Dr Ray Peat whose wisdom is helping so many people regain their health.

Happy, healthy and now on the right track.

 

Kristy x