kyrre
creecel
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# Ray Peat-Inspired Diet Guide for Fat Loss
### Core Principles
- Focus on pro-metabolic foods
- Maintain adequate protein for muscle preservation
- Include natural sugars and saturated fats
- Avoid PUFAs and processed foods
- Regular eating intervals (every 2-3 hours)
### Daily Meal Plan
#### Breakfast (400-450 calories)
- 2 whole eggs with 1/4 cup cottage cheese
- 1 cup fresh squeezed orange juice
- 1 medium carrot, raw
- Coffee with whole milk
- 1 tsp coconut oil in coffee (40 calories)
#### Mid-Morning (200 calories)
- 1 cup whole milk
- 1 tablespoon honey
- Optional: gelatin powder mixed in
#### Lunch (500-550 calories)
- 4-5 oz lean grass-fed beef or liver
- Steamed carrots and mushrooms (cooked in 1 tsp coconut oil)
- Small baked potato with butter
- 1/2 cup fresh tropical fruit
- Optional: 1/2 cup white rice if very active
#### Afternoon Snack (200 calories)
- Homemade gelatin with orange juice
- Small glass of coconut water
- 1 tsp coconut oil melted in warm milk (40 calories)
#### Dinner (450-500 calories)
- 4-5 oz white fish or shellfish
- Cooked mushrooms (in 1 tsp coconut oil)
- Steamed bamboo shoots
- 1 cup whole milk
- Optional: 1/2 cup white rice if needed
### Coconut Oil Integration (240-360 calories/day)
Daily target: 2-3 tablespoons total
Distribution:
1. Morning: 1 tsp in coffee (40 calories)
2. Lunch cooking: 1 tsp (40 calories)
3. Afternoon: 1 tsp in warm milk (40 calories)
4. Dinner cooking: 1 tsp (40 calories)
5. Additional if needed: 1-2 tsp (40-80 calories)
### Approved Foods List
#### Proteins
- Eggs (preferably from pastured hens)
- Dairy (whole milk, cottage cheese, cheese)
- White fish
- Shellfish
- Grass-fed beef
- Liver
- Gelatin
#### Carbohydrates
- Fresh orange juice
- Tropical fruits (pineapple, papaya, mango)
- White rice (in moderation)
- Honey
- Carrots
- White potatoes
- Bamboo shoots
#### Fats
- Coconut oil (virgin, unrefined)
- Butter
- Cream
- Egg yolks
#### Beverages
- Fresh orange juice
- Whole milk
- Coconut water
- Coffee
- Mineral water
### Foods to Avoid
- Seed oils and polyunsaturated fats
- Most grains and beans
- Raw cruciferous vegetables
- Most nuts and seeds
- Processed foods
- Industrial vegetable oils
- Artificial sweeteners
### Supplement Considerations
(Discuss with healthcare provider)
- Vitamin E
- Magnesium
- Vitamin D (if limited sun exposure)
- Gelatin powder
### Implementation Tips
1. Monitor morning temperature and pulse
2. Eat protein every 2-3 hours
3. Include carbohydrates with protein
4. Salt food to taste
5. Start coconut oil slowly
6. Stay hydrated
7. Get adequate sleep
8. Manage stress
### Progress Tracking
Monitor:
- Morning body temperature
- Pulse rate
- Energy levels
- Digestion
- Sleep quality
- Weight (weekly)
- Measurements (monthly)
### Important Notes
1. Consult healthcare provider before starting
2. Adjust portions based on hunger and progress
3. Listen to your body's signals
4. Be patient with the process
5. Maintain consistent meal timing
6. Quality of food matters as much as quantity
### Signs of Success
- Stable energy throughout day
- Good digestion
- Improved sleep
- Steady weight loss
- Maintained muscle mass
- Normal body temperature
- Regular pulse rate
### Meal Prep Tips
1. Keep fresh orange juice ready
2. Pre-cook proteins in coconut oil
3. Steam vegetables in advance
4. Keep gelatin desserts prepared
5. Stock up on quality dairy
6. Have coconut oil portions ready
Remember: This is a guideline and should be adjusted based on individual needs and responses. Always prioritize how you feel and consult with healthcare providers when making significant dietary changes.
### Core Principles
- Focus on pro-metabolic foods
- Maintain adequate protein for muscle preservation
- Include natural sugars and saturated fats
- Avoid PUFAs and processed foods
- Regular eating intervals (every 2-3 hours)
### Daily Meal Plan
#### Breakfast (400-450 calories)
- 2 whole eggs with 1/4 cup cottage cheese
- 1 cup fresh squeezed orange juice
- 1 medium carrot, raw
- Coffee with whole milk
- 1 tsp coconut oil in coffee (40 calories)
#### Mid-Morning (200 calories)
- 1 cup whole milk
- 1 tablespoon honey
- Optional: gelatin powder mixed in
#### Lunch (500-550 calories)
- 4-5 oz lean grass-fed beef or liver
- Steamed carrots and mushrooms (cooked in 1 tsp coconut oil)
- Small baked potato with butter
- 1/2 cup fresh tropical fruit
- Optional: 1/2 cup white rice if very active
#### Afternoon Snack (200 calories)
- Homemade gelatin with orange juice
- Small glass of coconut water
- 1 tsp coconut oil melted in warm milk (40 calories)
#### Dinner (450-500 calories)
- 4-5 oz white fish or shellfish
- Cooked mushrooms (in 1 tsp coconut oil)
- Steamed bamboo shoots
- 1 cup whole milk
- Optional: 1/2 cup white rice if needed
### Coconut Oil Integration (240-360 calories/day)
Daily target: 2-3 tablespoons total
Distribution:
1. Morning: 1 tsp in coffee (40 calories)
2. Lunch cooking: 1 tsp (40 calories)
3. Afternoon: 1 tsp in warm milk (40 calories)
4. Dinner cooking: 1 tsp (40 calories)
5. Additional if needed: 1-2 tsp (40-80 calories)
### Approved Foods List
#### Proteins
- Eggs (preferably from pastured hens)
- Dairy (whole milk, cottage cheese, cheese)
- White fish
- Shellfish
- Grass-fed beef
- Liver
- Gelatin
#### Carbohydrates
- Fresh orange juice
- Tropical fruits (pineapple, papaya, mango)
- White rice (in moderation)
- Honey
- Carrots
- White potatoes
- Bamboo shoots
#### Fats
- Coconut oil (virgin, unrefined)
- Butter
- Cream
- Egg yolks
#### Beverages
- Fresh orange juice
- Whole milk
- Coconut water
- Coffee
- Mineral water
### Foods to Avoid
- Seed oils and polyunsaturated fats
- Most grains and beans
- Raw cruciferous vegetables
- Most nuts and seeds
- Processed foods
- Industrial vegetable oils
- Artificial sweeteners
### Supplement Considerations
(Discuss with healthcare provider)
- Vitamin E
- Magnesium
- Vitamin D (if limited sun exposure)
- Gelatin powder
### Implementation Tips
1. Monitor morning temperature and pulse
2. Eat protein every 2-3 hours
3. Include carbohydrates with protein
4. Salt food to taste
5. Start coconut oil slowly
6. Stay hydrated
7. Get adequate sleep
8. Manage stress
### Progress Tracking
Monitor:
- Morning body temperature
- Pulse rate
- Energy levels
- Digestion
- Sleep quality
- Weight (weekly)
- Measurements (monthly)
### Important Notes
1. Consult healthcare provider before starting
2. Adjust portions based on hunger and progress
3. Listen to your body's signals
4. Be patient with the process
5. Maintain consistent meal timing
6. Quality of food matters as much as quantity
### Signs of Success
- Stable energy throughout day
- Good digestion
- Improved sleep
- Steady weight loss
- Maintained muscle mass
- Normal body temperature
- Regular pulse rate
### Meal Prep Tips
1. Keep fresh orange juice ready
2. Pre-cook proteins in coconut oil
3. Steam vegetables in advance
4. Keep gelatin desserts prepared
5. Stock up on quality dairy
6. Have coconut oil portions ready
Remember: This is a guideline and should be adjusted based on individual needs and responses. Always prioritize how you feel and consult with healthcare providers when making significant dietary changes.
