How did ray peat diet:A Complete Guide to Health

if you are having issues like thyroid or need to boost your metabolism, you may want to try the Ray peat Diet, as it is said to affect thyroid and sex hormones positively. To choose whether this diet may be healthy or harmful, you must learn how it works, its benefits, and its side effects.

Who Is Ray Peat?

Raymond ‘Ray’ Peat, born in 1936 and died in 2022, obtained a PhD in biology and focused on physiology, studying the human body and hormones since 1960.
In 1968, Peat started investigating energy expenditure and weight loss by researching progesterone’s effects on hormones. This later grew to encompass additional endocrine hormones such as thyroid and estrogen, leading to the creation of the Ray Peat Diet.

What Is Ray Peat Diet?

The Ray Peat Diet follows dietary guidelines to support metabolic health and hormonal balance by making pro-metabolic food choices.

To make these changes, you must eat healthy fats, moderate protein, carbs, coffee, and moderate white sugar, avoid all PUFAs, and adhere to the guidelines below.

Rules

• Eat more often and have meals consistently throughout the day.
• Refrain from practicing intermittent fasting.
• There are no specific instructions for macronutrients or calorie consumption; however, typically, consuming 2000 calories may result in a caloric
• deficit and weight loss (men typically consume 3500-4500 calories daily, while women generally consume 2000-3000 calories per day).
• Gradually increase your intake of energy.
• Ingest moderate protein levels, at least 80g daily, from dairy items, gelatine, and low-PUFA fish. Individuals who are highly active can
• intake of approximately 100g of protein per day.
• Ingest protein with fruits (or other carbs) to enhance metabolism.
• Consume reasonable quantities of saturated fats like butter, coconut oil, and macadamia nut oil.
• Use many raw, unpasteurized dairy products like whole milk and full-fat cottage cheese.

Although the food sources that provide the necessary macronutrients for Ray Peat’s Diet seem controversial, Ray Peat and his followers believe they can improve metabolism and weight loss.

How Does the Ray Peat Diet Work?

The Ray Peat Diet asserts that making pro-metabolic dietary adjustments enhances health by promoting conditions for optimal body function. Peat highlights the significance of carbohydrates, stating that excluding them could negatively impact thyroid function and other hormonal systems. Unlike popular diets such as Carnivore, Keto, and Paleo, the Ray Peat Diet allows for the consumption of sugar from both natural sources (such as fruits, juices, and honey) and industrial sources (like soda), as it is seen as a significant stimulant for insulin.

How it works?

The idea behind sugar consumption is that the body utilizes glucose (sugar) for cellular activities. Ray Peat ingested more than 1600 calories each day (equivalent to 400g of carbohydrates) from sugar and sugary carbs.

This eating plan permits high amounts of carbs and fats but limited protein, as some amino acids, which are protein components, are said to slow down metabolism.

Furthermore, individuals following a Ray Peat Diet must eat more often, as it is thought to boost metabolism.

Understanding which foods to include and exclude in a Ray Peat diet is essential for promoting metabolic health and ensuring the proper intake of necessary macronutrients.

Ray Peat Food Pyramid

The following food pyramid shows the main macronutrient sources of the Ray Peat Diet.

As the above food pyramid suggests, you can consume whole-food sources, including:

• Healthy Fats: Butter, coconut oil, tallow, etc.
• Seafood and Low-Fat Fish: Oyster, cod, crab, sole fish, shrimp, etc.
• Animal-based Sources: Oxtail, gelatin, shanks, liver, milk, pork rinds, cheese, chicken, eggs, etc.
• Starchy Carbohydrates and Root Vegetables: Carrots, yams, potatoes, bamboo shoots, etc.
• Fruits and Fruit Juice: Oranges, grapes, papaya, sapotas, mangoes, lychees, cherries, melons, etc.
• Sugar Sources: Honey, cane sugar, white sugar, Mexican cola
• Coffee (especially with meat, to balance the amino acid profile of lean cuts of meat, i.e., the methionine: glycine ratio)
• Home-made popcorn and corn tortilla chips fried in coconut oil
• Chocolate and Ice Cream
• Water: Should be consumed minimally as the main sources of hydration are milk, fruit, and fruit juice.

However, other common foods are not allowed in the Ray Peat Diet, especially anything containing PUFAs (polyunsaturated fatty acids), like nuts, seeds, beans, mayo, soy, etc.

Foods Not Allowed

• Beans and Legumes
• Soy (of any sort) is avoided for containing goitrogens and other antinutrients like phytic acid and lectins.
• Fermented Foods: Yogurt, apple cider vinegar, and black pepper (as they are considered toxic and carcinogenic)
• Above-ground Vegetables: Crucifers, greens, herbs, leafy, and fibrous vegetables like thyme, oregano, and basil
• Industrial Fruits: Apples and pears, seed-containing fruits like berries and figs, and grapefruit
• Bananas and dates
• Grains: Wheat, barley, rye, oats, white rice, and brown rice (as they contain phytic acid and lectin)
• Maple Syrup
• Walnuts, sunflower seeds, salmon, mackerel, corn and flaxseed oils, and fish oil are all categorized as PUFAs.

Fat is a key macronutrient in the Ray Peat Diet and can come from different sources, except plant-based ones.

What Kind of Fat You Should Eat on Ray Peat Diet?

It is compulsory, particularly for individuals with hypothyroidism, to steer clear of PUFAs while following the Ray Peat Diet.
Despite being thought of as beneficial for the heart, PUFAs are prohibited in this diet because they can interrupt thyroid function.
Too much omega-6 fatty acids in polyunsaturated fatty acids could negatively affect the heart’s health. Linolenic acid, a type of omega-6 fatty acid, can transform into arachidonic acid, directing to inflammation and problems such as blood clot formation and constriction of blood vessels.

Supporters also argue that PUFAs are prone to oxidation, making the oils rancid and harmful.

Who Should Be on Ray Peat Diet?

In general, anyone can test this diet, and followers of the Ray Peat Diet also believe it can successfully regulate thyroid function. It is advisable to seek advice from a healthcare provider before attempting this diet.
However, other than this assertion, are there any health advantages to adhering to the Ray Peat Diet?

Ray Peat Diet Benefits

Ray Peat researched physiology, concentrating on hormones and the impact of diet on hormonal equilibrium. Although some foods in his pyramid correspond to recent research findings, not all are safe.
The main problem with the Ray Peat Diet is its lack of research on its short- and long-term impacts. Most of its alleged advantages are based on individual accounts, so it is crucial not to make broad assumptions about these outcomes.

Benefits

• Critics claim that consuming salads or carrots may have advantages but do not directly impact hormone balance, such as estrogen.
• Ray Peat asserts that this diet enhances thyroid hormone levels and increases insulin secretion.
• Nevertheless, seeking guidance from a medical professional for tailored recommendations is crucial, particularly if you have preexisting health issues.
• Before starting the Ray Peat Diet, it is important to comprehend the possible side effects fully.

Difference Table

This table highlights the Ray Peat Diet’s unique emphasis on pro-metabolic foods and its distinctive guidelines for those interested in metabolic and thyroid health. Always consult a healthcare provider before starting any diet.

Conclusion

Biologist Ray Peat developed the Ray Peat Diet to boost metabolism and enhance overall health and fitness.

Supporters think it provides several health advantages, such as weight reduction, hormonal equilibrium, and regulation of insulin levels. Yet, little research exists on its impacts.

Before starting this diet, talk to a healthcare professional to confirm that the foods included are safe for your health and match your objectives.

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