Tag Archives: ray peat

meal plan ray peat

Meal Plan – Ray Peat Inspired

When you have issues with food, diets and weight loss, the thought of constructing a meal plan can be overwhelming.

For me personally, the less I focused on food in the past, the more successful I was in terms of weight control. I would just eat whatever, when I was hungry.

Then I started a blog about food, weight loss and diets and now am torturing myself a bit more!

This is why when I write about diets or a meal plan, it  has to be so simple, that you and I can just live our lives in peace. I don’t want to count calories, macros and log food for every meal.

What a nightmare!

Which is why I created the cup system in the ZEN Beach Diet. It is a mechanism of freedom, so that we can all be on track, without having to think about it too much.

Before we get to the freedom and bliss part though, we need to do a bit of background learning about the make up of foods, so we can apply the cup principle by sight moving forward.

Let’s use an example of my lunch today. So the header picture was lunch – cucumber, grated apple, tuna, cheese, and then a dressing of low fat yogurt and Dijon mustard. I had this with 2 cups of orange juice. Here are the stats from cronometer.com:

meal plan ray peat

meal plan 2

I don’t normally have this combination. It was a case of ‘what was left in the fridge‘ before shopping day. However it demonstrated an important point in light of a recent comment in the private FB group.

A great question

The poster was asking about appropriate snacks. They were so hungry even after their meal. A few questions later and the real issue was they were not having enough carbs in the meal. It was an attempt to lose weight, as they felt that indulging in too many carbs was the cause of weight gain. However the reduction was far too low.

She was having about a quarter of what is recommended. This is not enough food . It also would also mess up the protein to carbs balance.  It would cause a cascade of cortisol issues in the body as she endured hunger.

So the main point is that low carb fruits and vegetables like zucchini, squash, cucumbers and even tomatoes are low carb options. If we are going by the cup measures, we may need 2 or 3 cups in place of say a cup of apple or mango which are higher in sugar and carbs.

The make up of your meal plan is so important to your weight loss success. Many people get such a shock when they input one of their typical meals into cronometer.com and see the stats of what they are actually eating. Mostly it’s too low in protein and carbs and too high in fat.  We do this only to learn initially.  Afterwards using the cup method and once you get the hang of it, you won’t have to count or log anything ever again.

Now that sounds like a better lifestyle to me!

Learn how to do this properly via the ZEN Beach Diet. All you need to get started for under AU$10. So cheap it’s totally worth a look and as some have already found, it’s all they needed to know.

All bliss.

 

Kristy x

Zen Beach Diet

Share to:
calorie intake a day

Calorie intake a day. What I eat in a day updated 2021.

One of the most visited articles on the slimbirdy.com website is this one – What I eat in a day. People are trying to see what others eat on a Ray Peat style diet as well as their calorie intake a day. Just to see how it differs from what they are doing, to get the results they want.

Continue reading

Share to:
ray peat diet

Ray Peat Diet Beginner Issues

When people first start on a Ray Peat diet, most find it confusing, overwhelming and contradictory to everything else they’ve ever learned about health.

Then some negative effects start to kick in. They start to wonder if this approach is any good at all. Isn’t a Ray Peat diet supposed to be great for your health? Why do I feel like crap?

At this point, most give it away.

Continue reading

Share to:
Ray Peat Carrot Salad

Ray Peat Carrot Salad

 

One of the first things you hear about when starting to follow a Ray Peat way of eating is the Ray Peat Carrot Salad.

I have included it in the meal plans of both my ZEN Beach Diet book and my 3 Day Summer RESTART books, because it’s a pretty important part of a daily routine.

Continue reading

Share to:
Ray Peat Diet

Ray Peat Diet

Ray Peat style diet made easy.

Do you frantically try and lose weight every year just before Summer?

With a Ray Peat inspired diet, THIS year is the LAST time you’ll need to do this.

You’ll also have:-

  • More energy
  • Better sleep
  • Better moods
  • Balanced hormones
  • Fast metabolism
  • No starvation
  • No intensive exercise (some exercise yes, but nothing horrid)
  • You get to have coffee, delicious fruit, ice cream and many of the things you love to eat, because they’re actually good for your thyroid and metabolism.

 

You will feel amazing!

 

Prepare to un-learn everything you thought you knew about health.

Others are charging hundreds, even thousands of dollars, for the same information.

You even get access to a Facebook support group to keep learning and asking questions!

 

Start today and feel the best you have in years!

 

For a  tiny price of only US$7.70 the ZEN Beach Diet ebook includes:

  • Run down of main points of Ray Peat diet information
  • A 7-day meal plan
  • Delicious recipes
  • Tips and hints for weight loss with this diet
  • A unique portion system to avoid calorie counting
  • Beautifully photographed and a delight to read
  • A Facebook support group

ray peat diet

Join hundreds of women who are already enjoying this unique eating style and feeling better than ever.

Ray Peat

It’s the only book of it’s kind anywhere in the world, that gives you the precise information you need, for the tiny price.

Start your Ray Peat inspired journey the right way from the beginning.

 

Available today for immediate download worldwide.

Only US$7.70.

 

Payment via Paypal.

PDF download for your laptop, computer, phone or ipad.

Buy Now.

 

Zen Beach Diet

Note: if you’d like a little more information first, head to the Ray Peat Beginners Guide.

Dairy and Belly Fat

Dairy, Big Boobs and Belly Fat

 

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.

Continue reading

Share to:
Sweet Treats Recipe

Easy Desserts Sweet Treats Book

 

Months in the making, this Sweet Treats recipe book is a collection of fruit based and gluten free easy desserts.

Kristy Alford has been eating according to Dr Ray Peat principles for about three years. She has successfully increased her body temperature, metabolism and cleared all of her hypothyroidism symptoms caused by a keto diet. Symptoms included her hair falling out and feeling cold all the time. To read the complete list of symptoms click here.

Central to that success is the use of fruit and sugar correctly as a main carbohydrate source. This book is a small collection of beautiful easy desserts and recipes that she created.

What’s in it?

It features puddings, cakes, a parfait, ice cream, custard and more. As well as a unique solution to a slice base, that is not nuts or the traditional flour or biscuit options. There are just over twenty recipes and it is spectacularly photographed by her husband, Adrian Alford, bringing the dessert creations to life.

There are also snippets of Dr Ray Peat inspired information and stories of finding the right ingredients, when just sticking everything together with nuts is no longer favoured!

It’s priced at only AU$9.95, (US$6.50, GBP 5.15) and is a 32 page PDF file of 35 mb.

Cook, eat & enjoy; the Sweet Treats recipe book is  available now for immediate download HERE.

Dessert Recipes

Other books

This book is part of the five book series on the Dr Ray Peat style of health and a fast metabolism written by Alford. The others include One Ten Toned which is a home workout plan. This book explains how traditional exercise is lowering your metabolism. It also details what to do instead.

The third book, called the ZEN Beach Diet, is the eating plan using Dr Ray Peat principles to achieve metabolic health while losing weight at the same time.

The fourth book called the FAT Burner HIIT Guide is short guide showing how frequent movement throughout the day aids weight loss.

And the fifth book called the 3 Day Summer RESTART, takes the principles from the ZEN Beach Diet and simplifies it even further. A diet plan that’s easy to stick with, is one that will last long term.

Read more about all books here. 

(Note: a majority of these recipes are new and will not be published on the www.slimbirdy.com website. All free recipes previously created can be found here.)

Note:

Purchase any two of my three Ray Peat Inspired books & receive a BONUS Fat Burner HIIT guide to ramp up your weight loss without damaging your health, absolutely FREE.

That is, I will manually send you the Bonus Guide when I see the sale come through for any two of the Zen Beach Diet, One Ten Toned or Sweet Treats

zen beach diet

Share to:

Ray Peat Weight Loss

ray peat weight loss

 

Ray Peat weight loss is elusive for many, mainly due to following wrong advice. Hopefully by the end of this article you may figure out where you are going wrong.

Interesting reading in the Ray Peat groups recently and the study where a bunch of guys were given 6,000 calories and no exercise. It 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 Dr Ray Peat principles. (Anything under 2,500 calories was deemed to be an eating disorder! What?)

Continue reading

Share to:
ray peat beginners guide

Ray Peat beginners guide to eating for a fast metabolism

A fast metabolism is one of the key factors that improves overall health no matter what your specific ailment.

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.  A fast metabolism is a really big part of the solution.

Examples of issues

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. Already world wide nearly 20% of all women have PCOS! Given the popularity of keto/low carb and quitting sugar, these issues are no surprise.

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.

Articles

Understanding PUFAs

Why knowing your waking body temperature is so important.

Fast metabolism

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

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 2000mg of non acidic 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.)

weight loss

 

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. 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 of the way via a lower fat diet was probably the most effective tool for me.

4 years on

Now I am four years into committing to a Ray Peat style lifestyle, the weight I want to be and thriving. A few more recent articles may be helpful:-

What I eat in a day

Low Fat Diet – A Health Perspective

Cheeses Protein vs Fat

Dairy, Big Boobs & Belly Fat

You learn so much along the way and lowering fat and actually dairy too has been a big factor in my success. The above articles will explain why.

Further resources

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.

Also I have now completed the ZEN Beach Diet book which summarises all of the above and gives you a meal plan, macros and recipes to get started on right now. Available here.

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

Zen Beach Diet

Share to:
skim milk

Skim Milk is good for you

Skim Milk is good for you. Do you believe me?

I’ve seen it a couple of times now on social media where health bloggers and even a famous, healthy living personality have dissed skim milk, labelling it as highly processed, devoid of nutrients, not real food blah, blah, blah. And they took pride in saying they don’t drink milk anymore anyway!

Despite wanting to answer on those posts and give a different view explaining how skim milk is good for you, my response would be too long.  So I’ll come over here and have a rant on my blog instead!

Continue reading

Share to: