The Ray Peat diet, also known as the "pro-metabolic" or bioenergetic diet, is an approach to nutrition popularized by Ray Peat, who held a PhD in Biology with a specialization in Physiology from the University of Oregon and taught at several universities. Unlike many diets, the Ray Peat diet isn't a rigid plan but a set of principles focused on optimizing metabolism and hormonal balance, especially thyroid function. This is achieved through "pro-metabolic" dietary changes. Peat's dietary approach is based on the bioenergetic theory of health, which focuses on supporting thyroid function and the body's natural energy-supporting hormones progesterone and pregnenolone.
Core Principles of the Ray Peat Diet
The Ray Peat diet centers around several key principles:
- Prioritize energy intake: Provide the body with sufficient energy from both fats and carbohydrates.
- Embrace saturated and monounsaturated fats: Focus on these types of fats while avoiding polyunsaturated fats (PUFAs).
- Nutrient density is key: Consume a wide array of nutrient-rich foods.
- Avoid processed foods: Eliminate processed foods and artificial sweeteners from the diet.
- Hydration and moderation: Drink plenty of water, and moderate consumption of caffeine and alcohol.
Macronutrient Balance
The Ray Peat Diet includes all macronutrients but at varying levels. Unlike diets such as Carnivore, Keto and Paleo, the Ray Peat Diet allows sugar, whether natural (from fruits, fruit juice, honey) or industrial sources like soda, as they are claimed to be insulin activators. Ray Peat himself consumed over 1600 daily calories (400g Carbohydrates) from sugar and sugary carbohydrates.
The diet allows plenty of carbohydrates and fat but moderate levels of protein, as it is claimed some amino acids - building blocks of protein - suppress metabolism.
Rules of the Ray Peat Diet
- Eat more meals every day: Consume food more frequently throughout the day.
- Avoid intermittent fasting: Do not engage in intermittent fasting practices.
- Calorie intake: There is no specific rule for macronutrients or calorie intake, but generally, consuming 2000 calories can lead to a caloric deficit and weight loss (3500-4500 calories/day for men, and 2000-3000 calories/day for women).
- Gradual increase: Increase your energy intake gradually.
- Protein Consumption: Consume moderate amounts of protein, no less than 80g daily, from dairy products, gelatine, and low-PUFA seafood.
Fats to Favor and Avoid
Fats to Avoid
On a Ray Peat Diet, especially if you have a hypothyroid condition, you need to avoid PUFAs (polyunsaturated fatty acids). Although these fats are known to be heart-healthy, they are not allowed on the Ray Peat Diet, as they are believed to disrupt thyroid function. Also, omega-6 fatty acids in PUFAs can negatively impact heart health when consumed in excess. Linolenic acid, an omega-6 fatty acid, can be converted to arachidonic acid in the body and cause inflammation and vascular problems, such as blood clots and narrowing of blood vessels. The followers of this diet also believe that PUFAs are easily oxidized, which can cause the oil to become rancid and toxic.
Read also: Comprehensive Guide to Ray Peat's Weight Loss Ideas
PUFAs can be found in:
- Nuts
- Seeds
- Fatty fish, such as salmon and mackerel
- Vegetable and Seed Oils (like canola, corn, soybean, walnut, cottonseed, peanut, and flaxseed oils)
- Margarine
- Energy or granola bars
- Potato chips
- Fast foods and fried foods
Saturated Fats
SATURATED fats like coconut oil, palm oil, and butter are not only permitted but encouraged by Peat.
The Role of Sugar
The theory behind consuming sugar is that the body uses glucose (sugar) to perform cellular functions. Glucose is the primary fuel used by the cell. Cells are indeed capable of using fats for energy, but this is substantially less efficient than the oxidative respiration performed with glucose. Many people assume glucose is only available for a short time after ingestion, but this is not true. “Glycogen” is a starch created by the body and stored in the muscles, brain and liver. As mentioned above, the ability of the body to store glucose as glycogen is heavily dependent on the liver.
Potential Benefits
Dr Ray Peat studied physiology and focused on hormones and the effects of eating habits on hormonal balance, and some - not all - of the foods mentioned in his food pyramid are safe to consume based on recent research. However, the most important point to note about the Ray Peat Diet is that not enough research has been done on this particular eating routine to explore its short- and long-term effects. So, most of the information on the benefits of this diet comes from personal reports and user experiences. So, you must be cautious about generalizing the results.
Anyhow, Ray Peat claimed that this eating routine can positively impact thyroid hormones and insulin secretion.
Read also: Comprehensive Guide to Ray Peat
Potential Downsides
The Ray Peat Diet is a high-carbohydrate diet, meaning that consuming large amounts of carbohydrates will prevent ketosis, making weight loss too difficult. Consuming high-sugar foods can fluctuate blood glucose levels, which can cause insulin resistance, diabetes, and related health issues.
Consuming carbohydrates and sugar on a Ray Peat Diet can cause health problems, including:
- Inflammation and Heart Disease
- Obesity
- Type 2 Diabetes
- Increased Mortality
- Mood Swings and Tiredness
- Increased Hunger
- Cancer
- Fatty Liver
Inflammation and Heart Disease
Research shows that diets high in sugar can cause inflammation and increase the levels of triglycerides, blood sugar, and blood pressure, all of which are heart disease risk factors.
Obesity
A 2020 study exploring the association between sugar and obesity found that added sugar, often from sugar-sweetened beverages, is one of the main causes of obesity and weight gain.
Type 2 Diabetes
Despite the beliefs of the Ray Peat Diet followers about the positive effects of sugar on controlling insulin, different studies demonstrate that drinking sugary beverages can increase the risk of type 2 diabetes.
Read also: Benefits and Risks of the Ray Peat Diet
Increased Mortality
Analyzing various bodies of research has indicated that consuming high levels of carbohydrates can increase the risk of total mortality. Also, a 2023 narrative review on the effects of sugar on human health has concluded that consuming excessive added sugar has various negative impacts on human health and well-being.
Mood Swings and Tiredness
Numerous research shows that consuming carbohydrates can negatively affect mood categories, including alertness and tiredness, reinforcing a vicious circle. Additionally, consuming sugar can lead to metabolic syndrome and subsequently metabolic disease.
Increased Hunger
Sugar-sweetened drinks allowed on a Ray Peat Diet, including soda and fruit juice, contain high levels of fructose (a kind of sugar), boosting your appetite for food, which is against the goal of this diet for calorie deficit and weight loss. Also, a 2022 study suggested that consuming fructose in excess can cause leptin resistance, disrupting hunger cues, which can lead to overeating.
Cancer
Consuming high-sugar foods and drinks can lead to obesity and inflammation, which are among the main risk factors for cancer. Also, a 9-year study on over 22000 men concluded that consuming sugar can increase the risk of prostate cancer.
Fatty Liver
Fructose, the natural sugar in fruits, is digested and broken down in the liver. In the liver, fructose is turned into energy or stored as glycogen. However, the liver can only store large amounts of glycogen before converting excess amounts to fat. Consuming too much fructose from fruits and fruit juices causes fructose overload in the liver, leading to nonalcoholic fatty liver disease (NAFLD).
Who Should Consider the Ray Peat Diet?
Generally, any healthy individual can try this diet; even the followers of the Ray Peat Diet believe that it can be an effective approach to managing thyroid function. However, it is wise to consult a healthcare professional before trying this diet.
Sample 7-Day Meal Plan
Here is a sample 7-day meal plan for the Ray Peat Diet. You can modify the foods based on your specific needs and preferences, but ensure to avoid the foods excluded from the diet.
Day 1
Here are the foods you can eat on the first day of the week on the Ray Peat Diet.
Day 2
Here are the foods you can eat on the second day of the week on the Ray Peat Diet.
Day 3
Here are the foods you can eat on the third day of the week on the Ray Peat Diet.
Day 4
Here are the foods you can eat on the fourth day of the week on the Ray Peat Diet.
Day 5
Here are the foods you can eat on the fifth day of the week on the Ray Peat Diet.
Day 6
Here are the foods you can eat on the sixth day of the week on the Ray Peat Diet.
Day 7
Here are the foods you can eat on the seventh day of the week on the Ray Peat Diet.
Light Therapy
Light therapy is also a component of the Ray Peat method, with a focus on red light as a possible anti-stress mechanism that can support longevity and reduce the cellular deterioration that comes with aging. Red light, which is a component of sunlight, can penetrate tissues easily and support healing, Peat has suggested. Living in a dark environment without much sunlight can be detrimental to health, he argues. Lerche adds that if you live in a climate where you can’t get enough sunlight daily, it may be worth investing in a light therapy machine to boost your levels.
Scientific Evidence
As a scientist himself, Peat has performed studies of hormones and how diet can influence them. There is some evidence hinting at these ideas, but generally speaking, the concept lies outside the bounds of conventional nutritional advice. It’s also unclear whether the anecdotal results some believers have found are actually a result of the diet.
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