Food pyramid

FATS
40–50 g/day · PUFA <3 g
Cocoa butter ▪ Stearic acid

Butter ▪ Ghee ▪ Tallow

Coconut oil

Heavy cream

PROTEINS
Max 60–100 g · 20–30 g gelatin

	Lean shellfish							Lean fish						Poultry
	Crab	Oysters	Lobsters					Canned sardines		Lean tuna				Chicken
	Mussels	Shrimp	Scallops					White fish						Happy egg
								Cod	Haddock	Pollock	Solefish			Chicken	Quail	duck
Dairy
Milk								Cheese
Cow	Goat		Animal rennet							Hard cheese
		Goat Gouda	Pecorino Romano	Gran Padano	Parmigiano Reggiano				Comte	Manchego

CARBS
200–300 g + more if active

Ripe fruit ▪ Orange juice ▪ White rice ▪ Potatoes ▪ Honey ▪ Sugar ▪ Mexican Coke ▪ Coffee + cream ▪ Chocolate

“As little as one or two teaspoonfuls of coconut oil per day appears to have a strong protective effect against obesity and cancer.” - Ray Peat

Top of the pyramid (fats)

40-50 g, increase if moving a lot or feeling unsatiated, PUFA limit <3 g

• Refined coconut oil
• Grass fed butter
• Ghee
• Tallow
• Heavy cream
• Olive oil (Sparingly, even high-quality olive oil contains about 8 to 12% PUFA)
• Stearic acid
• Cocoa butter
• Palm kernel oil
• Macadamia nuts

Middle of the pyramid (proteins)

Max. 60 g if stationary, if lifting 100 g, 20-30 g from gelatin

• Lean shellfish
  • Oysters (St. Jean's Smoked Oysters, Crown Prince Natural Smoked Oysters in Pure Olive Oil)
  • Crab
  • Shrimp Scallops
  • Mussels
  • Octopi
  • Squid
  • Lobsters
• Lean fish
  • Canned fish: sardines
  • White fish
    • Cod
    • Haddock
    • Pollock
    • Sole fish
  • Lean tuna (beware of radioactive and heavy metals)
• Poultry
  • Chicken (Lean, organic, free range, high quality, watch out for high tryptophan, balance with gelatin)
  • Happy egg
    • Chicken
    • Quail or duck (high in choline)
• Dairy (Avoid sour, emulsifiers, added vitamins A/D)
  • Milk
    • Raw or flash/pasteurized (A2, more digestible casein)
    • Non-homogenized
    • Whole or low fat (low if high consumption)

• Lactose-free (Lactose free milk can be useful but the lactase enzyme that they add to it may be irritating so just beware)
• Goat milk is always better (naturally non-homogenized, most digestible casein, but always high fat, you can skim your own or switch to A2

• Cheese (animal rennet)
  • Pecorino Romano
  • Gran Padano
  • Parmigiano Reggiano
  • Goat Gouda
• Hard cheese
  • Comte
  • Manchego
• Semi-hard
  • Ementhaler
• Fresh cheese
  • Ricotta
  • Cottage cheese (beware C:P 1:2, Good Culture, Daisy brands)
  • Cream cheese
• Ice cream (basic flavors, no gums)
  • Haagen Dasz
  • Strauss
  • Van Leeuwen
• Yoghurt (not sour)
  • Greek yogurt
  • Strained yoghurt
• Sweetened condensed milk

• Meat
  • Ruminant (ground or non-muscle meat, paired with gelatin)
    • Lamb
    • Veal
    • Bison
    • Beef
  • Organs
    • Beef and chicken
      • Livers
      • Hearts
      • Kidneys
      • Tripe
    • Gelatin
      • Broth
      • Jelly
      • Oxtail
      • Gelatin powder (Great Lakes)
    • Snacks
      • Beef jerky (anything that has been cured or dried for a long time may be high in histamine)
      • Low fat pork rinds (Epic brand)
      • Low fat canned or deli meats

Bottom of the pyramid (carbs)

Start with 200-300 g carbs, incrementally increase as you burn more calories

• Fruits (All very ripe, organic, if not organic - Journal of Agricultural and Food Chemistry paper, confirm baking soda soaks remove 67-99% of surface pesticides from produce)
  • Valencia oranges
  • Canteloupes
  • Honeydews
  • Grapes
  • Papayas
  • Sapotas
  • Mangos
  • Dates
  • Lychees
  • Cherries
  • Watermelons
  • Cherimoyas
  • Longans
  • Dried fruits (Dried fruits are tricky, lots of them are dried before they are ripe. Safest may be mangos and dates)
• Vegetables
  • Bamboo shoots
  • Carrots (raw, washed)
  • White russet potatoes (rinsed, overboiled, with butter)
  • Masa harina (Corn Flour)
  • White button Mushrooms (at least 20 minutes boiled)
  • White rice (washed, soaked, ideally overboiled in broth)
• Sweeteners
  • Honey (40% fructose and 30% glucose, local, raw, organic, unheated)
  • White sugar (sucrose)
  • Maple Syrup
• Drinks
  • Fruit juice (No pulp, not from concentrate, sweet-not sour, organic if possible, strain fibers, Potassium modulates insulin)
    • Guava Juice
    • Orange juice
    • Grape juice
    • Apple Juice
  • Coffee (with sugar and cream/milk)
  • Mexican coke
  • Red Bull
  • Low fat cow or goat milk
  • Coconut water
• Snacks
  • Potato or nixtamalized corn tortilla chips (Siete, Barnana, Bugles, some Xochitl brands, not fried in PUFA)
  • Chocolate (High grade, high %)