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 2020 (4 months,) I have been trying to have only 20g fat a day, (10% of my 1,800 calories.) This 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.)
Do you know how much daily exercise for health we are supposed to be doing? How much is too much, where it starts to negatively impact your health? Do you know the best exercise to lose weight?
I was visiting my parents who live two states away and I have a running joke with my father, where I ask – “Dad have you been lifting your weights a little?” He always replies, “I’ll start tomorrow.” He has said this for the last 30 years!
While grass-fed meat is definitely on the Ray Peat menu, a veggie burger recipe can fit in the diet too.
A diet for a fast metabolism includes sweet fruity treats, so this Chewy Plum Fudge recipe fits the bill.
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.
A gluten free fruit cake recipe comes in handy because when eating for high metabolism, you will need to incorporate quite a bit of fruit.
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 Slimbirdy – ZEN Beach Diet – Eating Peaty FB Group and the result was 88% with weight gain – so very close.)
I frequently get asked what I eat in a day. So I thought I would document it, to help others out.
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.
This Rice Bake recipe was created due to the outrageously long-term summer heat in Brisbane, and my laziness!
I just don’t want to cook elaborate meals every day, especially after a workday. So we needed to be able to cook something once and eat it for the rest of the week. We do add other things to switch it up, but at least half the cooking and thinking about it is already done.
The flavours of this Butter Chicken recipe are amazing and the secret twist – I use all vegetables and no chicken.
Who’s heard of protein fasting?
It’s supposed to be the safest way to tap into autophagy (body protein recycling) without wrecking your metabolism and hormones like regular intermittent fasting tends to do, especially for women. I personally tried both intermittent fasting during the day and also at night, using the minimum hours recommended. In both cases my body temperature fell over time, which is a sign of a slowing metabolism.
More on that another time but in the meantime, a big batch Butter Chicken recipe that saves you cooking for a few days at least.
This little cardio workout at home is about the limit of what needs to be done for health. Did you know that intense cardio can actually damage your health?
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.
White fish is one of the recommended easily digestible proteins in the Ray Peat style diet, so this Sweet Paprika Cod Recipe will make cooking it super easy for you.
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.