Food pyramid

“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)
  • Parmigiano Reggiano
  • Pecorino Romano
  • Gran Padano
  • 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 %)