The Perfect Health Diet
Here’s our Perfect Health Diet food plate:
NOTE: This is our new food plate, updated 2015. Foreign translations of the original food plate may be found here.
We recommend:
- About 3 pounds [1.4 kg] of plant foods per day, including:
- About 1 pound [0.45 kg] of safe starches, such as white rice, potatoes, sweet potatoes, and taro;
- About 1 pound [0.45 kg] of sugary in-ground vegetables (such as beets or carrots), fruits, and berries;
- Low-calorie vegetables to taste, including fermented vegetables and green leafy vegetables.
- One-half to one pound [0.25 to 0.5 kg] per day of meat or fish, which should include organ meats, and should be drawn primarily from:
- ruminants (beef, lamb, goat);
- birds (especially duck and wild or naturally raised birds);
- Shellfish and freshwater and marine fish.
- Low omega-6 fats and oils from animal or tropical plant sources, to taste. Good sources include:
- butter, sour cream, beef tallow, duck fat;
- coconut milk or oil
- palm oil, palm kernel oil, olive oil, avocado oil, macadamia nut butter, almond butter, cashew butter
- Acids to taste, especially citric acid (lemon juice, lime juice, orange juice, grapefruit juice), lactic acid from fermented or pickled vegetables, vinegars, tannic acids from wine, and tomatoes.
- Broths or stocks made from animal bones and joints.
- Snacks or desserts from our pleasure foods: fruits and berries, nuts, alcohol, chocolate, cream, and fructose-free sweeteners like dextrose or rice syrup.
By weight, the diet works out to about 3/4 plant foods, 1/4 animal foods. By calories, it works out to about 600 carb calories, primarily from starches; around 300 protein calories; and fats supply a majority (50-60%) of daily calories.
In the shadow of the apple are foods forbidden because of their high toxin content. Notably:
- Do not eat cereal grains — wheat, barley, oats, corn — or foods made from them — bread, pasta, breakfast cereals, oatmeal. The exception is white rice, which we count among our “safe starches.” Rice noodles, rice crackers, and the like are fine, as are gluten-free foods made from a mix of rice flour, potato starch, and tapioca starch.
- Do not eat calorie-rich legumes. Peas and green beans are fine. Soy and peanuts should be absolutely excluded. Beans might be acceptable with suitable preparation, but we recommend avoiding them.
- Do not eat foods with added sugar or high-fructose corn syrup. Do not drink anything that contains sugar: healthy drinks are water, tea, and coffee.
- Polyunsaturated fats should be a small fraction of the diet (~4% of total calories). To achieve this, do not eat seed oils such as soybean oil, corn oil, safflower oil, sunflower oil, canola oil, or the like.
We highly recommend certain foods for their micronutrients. These include liver, kidney, egg yolks, seaweeds, shellfish, fermented vegetables, and bone broths.
We also recommend augmenting the diet with certain supplements. See our Supplement Recommendations page. These nutrients are deficient in modern diets due to removal of minerals from drinking water by treatment, depletion of minerals from soil by agriculture, or modern lifestyles that deprive us of vitamin D by indoor living.
We recommend tweaking the diet for certain diseases. Neurological disorders often benefit from a diet that is ketogenic; other conditions may benefit from lower carb diets. These variations are discussed in the book:
See the “Buy the Book” page for other purchase options.
via this link:
Hi, again, Paul…I understand cereal grains are toxic for us…but what about the cereal “grasses” themselves?
This is what is in the SuperGreens powder I recently started taking when I am unable to go grocery shopping to get fresh produce.
I would avoid the grasses of grains.
Best, Paul
Will do…thanx!
PS: I forgot to ask…is it ok to leave the skin on when cooking & eating vegetables like carrots, beets, potatoes, sweet potatoes, parsnips, etc.?
Yes, it’s fine to eat the skin of all of those.
Oh, good! Thanx!
All the Best to you, too!
Why??
Just thought of another question.
What about Lentil Sprouts?
Or any other of the Sprouts?
I think I read somewhere that being germinative they’re NOT toxic…is that right?
Hi Paul. I’m getting your book in about a week or so. I’ve been wondering, since it is hard to find tapioca, plantains and taro in Slovenia, could their flours still be used as a substitute? Best, N.
Hi Nejc, Yes, although flours are never as good as natural whole foods.
Best, Paul
Nejc H. You can get plantains in L’Eclerc and sometimes in some bigger Interspar centres.
I know you say to avoid oats but are gluten free steel cut oats acceptable or should oats be avoided all together?
Hi Michelle,
These are judgement calls, I think in our book we gave oats a grade of C and rated them the safest grain after rice. You have to decide how stringent you want to be.
Best, Paul
Hi paul, i have a question regarding supplements, can you guide me when is the best time of the day to supplement. Do you have any strategies?
With food, preferably at a midday meal (lunch).
Thank you Paul, i read your book and it helped me a lot.
Hi Paul,
I read your fascinating book. Seems reasonable to me,
whatever that means.
What about all those doctors: Greger, Fuhrman, Ornish, McDougal Esselstyn, the China Study; They all present scientific papers as proof of: Vegan is best. Whole grains and Beans are the healthiest foods on earth. Animals, Eggs, Milk Products, Saturated fats: The worst foods. I would have liked to have science based comments on that ideology in your book.
Could you comment here?
Hi Inbal,
I think the benefits of those diets, where they exist, are due to switching from processed foods (sugar, starch, oil, no micronutrition) to natural whole foods. But among natural whole food diets, the vegan/plant-based diets are inferior to PHD.
Best, Paul
Here you have some info about “China Study”: https://chriskresser.com/rest-in-peace-china-study/
Hi Paul,
Any thoughts on this study linking low gluten diets to higher risk of type 2 diabetes?
https://www.sciencedaily.com/releases/2017/03/170309120626.htm
Hi Jorge, it’s just observational finding an association. It looks to me like the association is between higher gluten and higher fiber intake overall, which is a protective factor for diabetes. That’s no reason to change PHD recommendations as foods like potatoes, fruits and vegetables are high in fiber. Best, Paul
Hi Paul, I tried the diet but did poorly due I think to lack of insoluble fiber (I don’t do well on soluble). Do you know of a safe source of insoluble fibre, even if in supplement form?
Thank you.
Hi Paul, What about Mercola’s argument against too much fruit, being that you should stick to 15g a day and that Fructose is metabolised by the liver and potentially harmful.
Just want to know your thoughts on this?
Cheers
Matt
Hi Matt,
PHD recommends getting about 15% of carbs from fructose, see the book for why that is optimal, and that translates to about 25 g per day. It’s possible that Mercola got the 15g a day from us as on his lower-carb diet that is about 15% of carbs also.
Best, Paul
Paul,
Is Creatine supplementation acceptable with the diet? I used to take it in the morning but have heard that you frown on that. Can I take the supplement at night?
Yes, it’s a beneficial supplement. I would recommend taking it with the first meal.
Hi Paul. I have struggled with Candida and Gut Dysbiosis for over 25 years, so any new approach is very welcome! Does your book have any specific guide lines for yeast infections ? I’m aware you suggest 600-800 carb calories for Candida issues ( which seems immense compared with anything I’ve tried before ! ) but can you advise Fat and Protein levels too please ?
John ( U.K )
Hi John,
My problems went away on PHD, so I think it’s very effective for those issues. I would advice reading our book and following its advice, or read this page (The Diet) and the Recommended Supplements page.
Best, Paul
hello,
I just rread through the book today I do think I will be implementing a lots of what in it.
I have two questions for you
1) what supplement brands do you recommend?
2) when it comes to fasting is just a bulletproof coffee in the morning considered breaking the fast?
Hi Andrew,
We don’t recommend specific brands, as we have no way to evaluate brand quality, but you can see some suggestions on our recommended supplements page: http://perfecthealthdiet.com/recommended-supplements/
A bulletproof coffee does break the fast. It maintains a carbohydrate and protein fast, but adds a lot of calories (the equivalent of a full meal), which takes away many of the benefits of fasting. I generally don’t recommend getting a lot of calories from purified nutrients (starch, sugar, or oil as in bulletproof coffee), but rather from natural whole foods.
Best, Paul
Hello Paul. I am on the PHD because my cardiologist recommended it, not necessarily for weight loss. I was losing weight prior to starting the diet, although I’m not at all heavy. Now, on the PHD, I am continuing to lose weight and it’s almost too much (I’m down to 140, which is light for my frame).
So, my question: How does one GAIN weight on this diet?
Thanks very much,
Jim
Hi Jim,
How tall are you? The general prescription for gaining weight is more calories. If you are underweight, usually more saturated fat, starch, and possibly protein (if your diet was deficient) will help most; then some resistance exercise.
Then, I would try supporting immunity with vitamin A, D, C, glycine/taurine/NAC. Optimize per the book and see the recommended supplements page.
Next, I would look at lab values to see if any clues can be found there. For example, low LDL may indicate a parasitic infection that could be treated with mebendazole.
Best, Paul
Thanks, Paul. I am 5’6″. My LDL is actually a tad high, rather than low. I suppose increasing the fats, starches and protein is the way to go. I do exercise daily, both at the gym and at home.
I received your book from Amazon today and am looking forward to reading it (the doc gave me a “cliff notes” version). I read the first portion online. At present, I’m hoping (beyond the science) to discover my food choices and plan to stay with your plan for the long haul … hence the variety I’m hoping to discover.
Anyway, thanks for writing back so quickly.
All the best,
Jim
Hi Jim,
An extra 10 pounds might do you good, but you’re close enough to ideal weight that I wouldn’t pay attention to that as a metric – rather work for better general health and your weight will migrate to its optimum. Once you relieve inflammation, it will be easier to gain muscle and lean mass.
Best, Paul
Hey Paul
USA today just reported on a study about coconut oil not being healthy. Do you have a rebuttal?
Thanks
Avinash
It was rebutted, years in advance, in our book. See http://perfecthealthdiet.com/recommended-supplements/comment-page-40/#comment-1758483
I don’t tolerate Coconut, oil, milk etc due to high Salicylates. So it’s good for some.
what are your thoughts on pseudo grains like quinoa?
See http://perfecthealthdiet.com/2010/09/the-oldest-profession-quinoa-millet-and-emmer-and-einkorn-wheat/
Hello Paul, the PHD sounds interesting,, I’m looking at buying the book, but I just wanted to know do you cover things like SIBO, Histamine intolerance, Fodmaps and Salicylate intolerance? As at present I have to avoid most starches due to inflammation, fruit, Honey and anything containing fructose.. Anything Coconut I react too..
thanks for your time.
MG
Hi Mister G,
PHD works for a lot of things, even if the illness is not discussed in the book — if we had to discuss which nutritional interventions work for each illness, it would get repetitive (similar advice for many conditions) and would expand the length of the book enormously. In general all four of those things tend to clear up readily on PHD. We do have a few therapeutic supplements that can help, mainly the bile/immune supports of glycine/taurine/NAC and vitamin C, also 2 tbsp vinegar and 3 egg yolks per day are important, and intermittent fasting and circadian rhythm entrainment (see Part V of the book).
Best, Paul
Longtime follower, and PHD has helped my family a lot. But I wonder if you have any creative ways to make use of all those uneaten egg whites (?) Discarding them feels wasteful.
We discard them. Don’t think of it as waste — you don’t feel ashamed to discard the shells, why the whites? The value is in the yolks.
If you have pets maybe they’ll like the whites.
Best, Paul
You could try doing ‘oeufs en neige’ or whip them until they reach a snow like consistency. Good to accompany berries, can also be used in many recipes, for example meringues and coconut macaroons. Or just crack 1 whole egg or two and make an omelette or some scrambled eggs or some egg fried rice, adding the whites. I hate to throw away food too!
Paul, what are your thoughts on IF’ing while having adrenal fatigue?
Thanks!
Intermittent fasting is good for adrenal fatigue as long as you don’t undereat. The key is circadian rhythm entrainment.
Best, Paul
Thanks Paul! Could you elaborate more on how IF is good for AF? Do you feel timing early morning sunlight with breakfast is necessary for circadian rythm entrainment? Thank you for your time!
Hi Shane,
My view is that early morning sunshine and activity are important, but eating is not. There is an alternative theory that one should eat a bit early in the morning as well. It could be true but there is not yet convincing data.
Best, Paul
Thanks Paul! Maybe for my n=1 I will try a little of both and see how it goes. Thank you for your time!
Paul, I have been dealing with gut infections for over two years after having been on a very low carb diet for over six years before that. I continue to have SIBO even after several rounds of herbal antimicrobial treatment. I follow your plan as best I can but still have trouble eating too many carbs because of the SIBO. I also have very low T3. Do you have any suggestions for curing SIBO as well as helping with low T3? Thank you.
Hi Mary,
Some keys for SIBO and for hypothyroidism are: intermittent fasting (but without reduction of food intake), circadian rhythm entrainment, vitamin A and D optimization (liver and sunshine; or supplements), lots of vitamin C, supplement glycine (5 g/day), taurine (1 g/day), and N-acetylcysteine (1 g/day), 3 egg yolks and 2 tbsp vinegar per day. Supplement iodine 225 mcg/day.
Best, Paul
Thank you, Paul. Some of these things I am doing already. I will try the others, too. I’ve had trouble with egg yolks in the past – feeling nauseated, achy, sleepy – but it’s been a while since I’ve eaten them, so I’ll try again and see. One more question: Do you think it would be good to do any antimicrobial herbs again for the SIBO? Or would you suggest that I just stick with working on improving digestion and immunity? Thank you.
Hi Mary,
With the egg yolks, be sure to discard the whites; mix the yolks with food so they are diluted; and microwave long enough to cook the yolks. I wouldn’t go overboard with the antimicrobial herbs, but do use herbs in abundance to flavor your food, they are healthful. More important for SIBO is to get dietary extracellular matrix (from shellfish or soups/stews made from animal connective tissue) to improve gut barrier integrity, salt and iodine for stomach acid, to acidify the diet with vitamin C, vinegar, and bile acids (for which you need egg yolks, vitamin C, glycine, and taurine), support gut motility with the acetylcholine precursors vinegar and egg yolks, and to support mucosal immunity with vitamins A and D to support antimicrobial peptide production. Intermittent fasting starves the bacteria for 16 hours per day, giving your immune system a leg up, and promotes gut motility. Circadian rhythm entrainment does so as well, supporting night time immunity and gut motility to clear germs from the small intestine. Minimize alcohol.
Best, Paul
Paul, Thank you so much. Mary
Paul, For the past two days I have tried eating just one egg yolk cooked the way you recommended but have not done very well – stomach upset, extreme sleepiness, joint stiffness. Do you have any suggestions? Do you think I should keep trying with the egg yolks? Or is there an alternative I could try? Thank you.
For the past three weeks, I’ve experimented with eating egg yolks. My SIBO symptoms have gotten markedly worse during this time, and I have developed issues with skin, sinuses, and joints that I wasn’t having before. So I’m concluding that egg yolks are not for me, at least until I become healthier (i.e., less gut inflammation and fewer food sensitivities).
My gut is doing much better since I began implementing your recommendations, including eating egg yolks. I no longer have SIBO and my digestion is much improved. Thank you for your help. I continue to have hypothyroid symptoms, though, including cold hands and feet (and feeling cold generally), fatigue, and dry skin. My TSH and T4 are normal, but my free T3 continues to be really low (1.5). Is there anything you would recommend for this?
Hi Paul,
I recently was diagnosed with HPA axis dysregulation. My functional medicine dr wants me to take my supplements at breakfast and lunch. I don’t do breakfast and I’m fine until around noon. How should I take my first dose without breaking the 16 hr IF?
Thanks in advance!
bought the book and have tried it for a week. it is weird to eat so much rice and potato. I also don’t use calorie counter can you not use ounces or cup sizes instead? I also would be really happy if you had a suggested menu for a week or 2 that kind of trains you on amounts and what should be ate. I am single and the cooking is a pain. also only lost half a pound in a week which is not good. I am 40 lbs overweight.
Hi Paul,
I see how often you emphasize three egg “yolks” daily. Are the whites of the eggs off the diet? I usually scramble three eggs in the morning. Am I doing it wrong? Should I just be separating out the yolks?
Thanks,
Jim
See for example http://perfecthealthdiet.com/recipe/phd-baby-food/#comment-1709534
Got it. Thanks. One more question, if you don’t mind. In the book and on the site you say very little about turkey as a meat option. Or, at least I can’t find any reference to it. Why is that? Just curious.
Paul,
What would you do for insulin resistance? I don’t have diabetes but my insulin is very out of wack. Last test showed insulin shot to 50 before coming down and I have been perfectly PHD for a long time?? After I eat carb my eyes feel funny and sometimes I feel very hung over and very bad an hour after
Hi Paul,
First of all, thank you so much for your wonderful work. I haven’t looked through all of it; I only just now came across your site in a search on Candida and fasting/ketosis. But it seems like you are doing some great and important work.
Unfortunately, I have not readily been able to find a definitive answer to my question of whether or not fasting has a detrimental effect on someone combating Candida overgrowth. And does it matter which stage of the healing process one is in while undergoing a fast? And when I say “fast”, I’m referring to a complete fast in a 24-hour period – no foods or liquids at all. The only thing I did take, however, was one probiotic pill (not high-dose billions but, rather, millions).
I also only just now read that coconut oil actually raises one’s level of ketones. I have recently increased my coconut-oil intake dramatically – have found a wonderful recipe for coconut-oil chocolates, and even more recently I’ve been adding a tablespoon to my date-husk coffee. But have I been inadvertently feeding the candida and therefore killing some while keeping others alive? So confusing.. And then there’s something I just read about the ketones not being in the gut, but I didn’t totally understand that concept, whether it affects candida overgrowth or not.
Any input you can give would be greatly appreciated. Thank you very much 🙂
Dear Paul,
I’ve read your book and am really impressed by it. I’m in a rough spot with my health right now and could use some guidance as what to do.
I’ve recently discovered that I’m histamine intolerant; the reaction to any histamine rich/liberating food is severe headaches, rashes/itching, swollen face/puffy eyes, increased joint pain, sinus issues, inflammation, trouble sleeping, anxiety, hair loss… and so on. Some of these symptoms has been with me for quite some time and gets worse when ingesting histamine, some are only related to the histamine (like the puffiness/rashes etc).
My questions are:
What can I do to get better? What steps should I take?
Do you recommend a low histamine diet, temporarily – and then a histamine balanced diet after a certain point?
What do you think of supplementing with Daosin?
I could really use some help! It would be very much appreciated!
With kindness,
Simone
What is a carb calorie?
Hello Dr. Jaminet,
My Mother was diagnosed with Prediabetes in late 2015, and has been yo-yo dieting ever since. She is 52, 5’8”, 188 lbs, and 27% body fat.
How should she alter the food intake recommendations to lower her blood sugar levels? Any specific foods to emphasize/eliminate? A specific ratio of carbs-fats-proteins?
Your help would be greatly appreciated.
Best regards,
Andy
Well most diets these days are using the same concept. Avoid this, eat that because its healthy.
How is possible to be the “Perfect Diet” when allows honey as healthy, the moment it isn’t?
Straight talk about high-fructose corn syrup: what it is and what it ain’t
Honey isn’t as healthy as we think
Or when this “Perfect” diet promotes coffee and vegetable oils (palm oil?), two of the worst recommendations.
How Coffee is Making You Fat
6 Reasons Why Vegetable Oils Can be Harmful
Palm oil: bad news for forests, and your liver
Thanks, but no, thanks.
Hi Krken,
You should read the book. For a start, you need the concept that nutrients are beneficial up to a point, then cease to beneficial in higher quantities, and can eventually become toxic in very high doses. This doesn’t argue against eating moderate amounts.
Honey is an excellent example of a food which is fine in small doses.
The coffee critique does not have a single observation demonstrating that the observed effects are harmful. The presence of fungal mycotoxins in coffee has been refuted in a number of studies.
The critique of vegetable oils that you cite is based entirely on criticism of omega-6 and trans-fats, all of which critiques can be found in our book, and which are why we limit these fats to at most 3% of calories. But not all vegetable oils are high in omega-6 or trans-fats. Palm oil is one that isn’t. Others such as avocado oil or olive oil or many nut butters are moderate in omega-6 content and can be eaten in moderation.
The palm oil critique was based on an overfeeding study, https://www.ncbi.nlm.nih.gov/pubmed/?term=24550191, in which participants ate 3 muffins with 750 calories “on top of the normal diet.” Of course body fat increases during overfeeding. Saturated fats are known to exacerbate the negative effects of energy-excess diets, but that is part of a normal physiological process by which they help prevent over-eating and maintain a normal-energy diet and a normal weight. Overall, the effects of eating saturated fat in moderation (and as a high percentage of total fat intake) are highly beneficial to health. Please note that your critique of palm oil is in contradiction to your critique of vegetable oils.
Best, Paul
Palm oil is a fruit oil.
I recommend reading the book. It lays out the foundation of the diet in a clear manner. All of your questions will be answered.
Best
Peter
Hey Paul,
The PHD book is a truly amazing body of work.
Do you have any insight on prostatitis? I’ve found that this plagues many men and it’s medical ambiguity lies within the shadows of diet.
This infection could be bacterial or fungal.
Some have recommended low carbs, low sugar. Any added insight?
Thank you so much!
You should follow the zinc and copper supplement reccomendations on the supplements page
Hi, I note in your writings some distrust of plant protein. I am an ethical wholefood-eating vegan who is switching to a higher protein, lower starch, more fat (nuts/avocados) diet with added seaweed based loosely on Aviva Romm’s work.
With the PHD is it possible to switch the meat, eggs and dairy to plant alternatives and see benefits?
Obviously don’t want a debate on my choice to be vegan because I simply won’t change that. But interested in your thoughts on getting best diet as a vegan.
Coconut oil has had some bad reports lately (it raises both LDL and HDL);also, it seems that coconut oil is not even particularly high in omega-3 fatty acids: https://ndb.nal.usda.gov/ndb/foods/show/659?n1=%7BQv%3D1%7D&fgcd=Fats+and+Oils&man=&lfacet=&count=&max=50&sort=default&qlookup=coconut+oil&offset=&format=Full&new=&measureby=&Qv=1&ds=Standard+Reference&qt=&qp=&qa=&qn=&q=&ing=
How now brown cow?
What would be a good breakfast?
Hi Paul – If I am going to take Zinc, I notice you say its important to take copper as well, to balance the Zinc… if I eat beef liver once a week is that enough (copper) or what do you recommend? If I don’t eat liver how much copper do I need and how do I take both the zinc and copper? Why is it important to take copper if I take Zinc? Thanks Paul! – GINA
Hi there,
Is pumpkin a permissible starchy veggie?
Thanks in advance !!
Jessica
Never mind just saw the recipe for pumpkin mousse, looks delicious!!
Hi Paul,
Just found your website today while searching for higher carb, ketogenic diets so I’ve not read your book yet. My big concern these days since I’m turning 50 next year is high IGF-1; please see this study http://www.cell.com/cell-metabolism/abstract/S1550-4131(14)00062-X. Since reading it, I’ve been looking to switch some of my protein to vegetable sources like beans, which you don’t recommend. Any thoughts about IGF-1, your diet and cancer risk for my age group? Thanks!
Hi Traci,
This topic is discussed in the book, and although the book was written several years before that paper, the same concepts are there. You can reduce protein for greater longevity but less current strength and robustness. I am not convinced that the difference between plant and animal protein is significant enough to account for the differences seen in that paper, which aren’t well supported by other studies, and are vulnerable to statistical error due to the small number of vegetarians. So I would think reducing protein would make more sense than switching to plant protein, although beans are an excellent food if properly prepared (would recommend overnight soaking followed by preparation in a pressure cooker).
Best, Paul
Hi Paul,
I have read your book and was wondering in terms of weight-loss how you would rate the following more specific diet plans, which I think are all within what you recommend in your book as the PHD diet.
A) Just eat the PHD diet and let nature take it course getting you to the right weight set-point.
B) Eat the PHD diet, but reduce fat intake by say 50% compared to normal PHD diet until happy with weight again.
C) Eat the Ketogenic version of the PHD diet.
D) Eat your minimum PHD diet suggestion (500 kcal carb/300 kcal protein/500 kcal fat) until happy with weight and revert to standard PHD diet.
Which one would get quicker, yet sustainable and livable, results in your view?
Secondly I wonder what is actually a natural weight in your view? Or rather what is a natural fat percentage to aim for and hope to get to with a natural weight final set point on a PHD diet? As a man I would guess it would hit around 10% to 15%? What is your view?
Your answer and help is very much appreciated!
Thanks,
Allan
Hi Allan,
I would recommend (a) to get started and get familiar with the diet. Weight loss is not only about diet, but lifestyle (intermittent fasting, circadian rhythm entrainment), but good nutrition is foundational. Then, to accelerate weight loss, one can reduce fat as in (b), perhaps to the level of (c). However, one should never reduce calories so much that one becomes hungry more than briefly at the end of the overnight fast.
The natural weight varies based on infection and microbiome status but in an entirely healthy microbe-free person (which doesn’t exist) it would probably be around BMI 20. More normal is a BMI which rises with age but is typically in the 20-25 range.
Best, Paul
Good day!
I just bought the book and started reading yesterday, so I’m sure that some of my questions will be answered there, but I am curious about who things.
First, a little history. I have been overweight all of my adult life and eventually drift into morbid obesity. In March, 2016 I took control of my life at age 59 and have lost 165 pounds! My blood tests look great and my doctor has been taking me off of various meds. Now I am looking at ways of eating for the rest of my life and The Perfect Health Diet seems to be a good fit.
So, I am anxious to get started, so here are two initial questions…
1. I have a history of gout, and have had three flare ups since taking off the weight and adjusting meds. I am still taking Colchicine as a preventative but would love to get rid of that as well. What do you thinkm of PHD for a chronic gout sufferer?
2. When you talk about carbs as a percent of calories, are you counting total carbs or net carbs?
Thanks!
…ron
Hi Ron,
PHD is great for gout. Cut down on fructose and alcohol and omega-6 fats, increase saturated fats and egg yolks/choline/phospholipids. For weight loss, see http://perfecthealthdiet.com/2014/08/ancestral-health-symposium-tak-weight-loss/.
When I say carbs I mean digestible carbs, “net carbs” basically although I don’t use that term.
Best, Paul
Thanks Paul! Understood!
I’ll finish the book and talk to my doctor.
One follow up? A lot of the published information on gout advises against the consumption of organ meat, but PHD includes it (albeit a small amount). Would this be problematic for someone like me with a history of gout?
Thanks!
Hi Paul! Do you think that the lectins in fruits and vegetables are a concern? I have heard that tomatoes are toxic as are cucumbers and any fruit or veggie with seeds. And potatoes too. I avoid all grains except whits rice. That should be good enough. Right?
Can this be adapted for a vegetarian?
Dear Paul,
what do you think about this?:
https://www.washingtonpost.com/news/wonk/wp/2016/02/17/what-actual-caveman-dna-says-about-the-paleo-movement/?utm_term=.0da79e26e664
Thanks!
Hi Paul ! Would you recommend raw caaco ? Thanks !
Best
Nathalie
Hi Paul, I am a registered dietitian who recently started working with endurance and strength athletes. Thank you for writing this book. I have been evolving away from the SAD taught by our educational institutions and promoted by AHA, NIH, USDA, etc toward a diet like what you present. I would love some guidance for athletes. Do you have a resource for me? Thank you!! Valerie
What kind of nuts are the best in the pleasure foods?
I know peanut is excluded but they’re from the same family
ty
Macadamia nuts have the least omega-6 polyunsaturated fat.
Hey Paul,
Do you agree with Dr. Fung that fasting doesn’t cause muscle loss and reduction in BMR?
It depends on context. Calorie restriction causes muscle loss and reduction in BMR. Intermittent fasting that is properly circadian timed and that doesn’t reduce caloric intake can increase muscle mass.
Hi Paul, I am trying to follow keto diet, but every time I go into ketosis I get UTI. But you do recommend keto diet and if so how to get around UTI. Thanks.
Hi Andy,
I don’t recommend the keto diet unless you have a condition like epilepsy for which it is therapeutic. Even then you need to be very careful or side effects are likely to pop up. In this case, it is hard to know what is causing the UTI but carbs are important for immunity so I would try restoring carbs as a first step. Try to eat according to our food plate.
Best, Paul
Do you have any recommendations for paraphrenia?
many thanks
(I’m sorry, I use google translator because I do not know English)