I am trying to formulate a Ray Peat inspired pescatarian diet. Please tell me if my requirements are correct, and what I should add to make sure there are no holes in my diet.
From my research on these forums this is what I have come up with
Dietary Requirements
Woman: 80 g of protein minimal (100 g if active - for best resistance to stress, more protein is desirable), 35g fat, 70 g of Carbs. 25% of calories come from fat and 50% come from carbohydrates.
Foods
Protein: Dairy (grass-fed & free-range. Goat milk less estrogenic. 1 quart = 32 g of protein), cheese (cottage cheese, real animal rennet), eggs (1 egg = 6 g of protein) and seafood (especially oysters and shrimp), potatoes (protein 4g / potato) mushrooms (protein 1g / cup), Greek yogurt ("strained" Greek yogurt means less acidic whey/lactic acid).
Carbs: grains (masa harina, white rice or oats).
Vegetables: Summer squash and bamboo shoots are the best cooked vegetables; well cooked kale and broccoli are okay, too. Carrot. Broccoli (vit k)
Fat: Coconut oil (refined and deodorized), butter, ice cream, olive oil (sparingly because of PUFA's).
Gelatin: shrimp and oysters.
Stomach/digestion: vinegar (antimicrobial/suppress bacteria), raw carrots (disinfectant - intestines), unpasteurized sauerkraut (probiotics).
Vitamins and minerals: grass-fed butter (vit A), mushrooms (zinc), cooked green leaves for calcium, nettle tea and kale (for calcium and vit k), organic coffee (magnesium - but has to be consumed with some sugar or with meal to prevent stress response due to low blood sugar/hypoglycemia), bamboo shoot (b1, b6, manganese, zinc), raw carrots (vit a & k), sauerkraut (vit b6, vit c).
Fiber: boiled bamboo shoots, apples and pears.
Avoid PUFA and legumes, like avocados, nuts, seeds. Soy (estrogenic). Gluten. Amino acids methionine, cysteine, and tryptophan.
Supplements
B12 (injections), Vit. D (5000iu), K2, pregnenolone (300mg / week), cod liver oil, aspirin (anti-inflammatory).
Diet example
Breakfast --> an egg and quart of milk (38g protein), butter on grains, organic coffee.
2 Hrs Later --> 1/2 oz cheese & salad (raw carrot, coconut oil, vinegar, salt)
Lunch --> a tuna salad, fruit or milk if more calories are needed
Supper --> Oyster stew & salad & potato OR chicken breast with well boiled spinach or broccoli & fruit
Bedtime --> snack of milk & fruit
From my research on these forums this is what I have come up with
Dietary Requirements
Woman: 80 g of protein minimal (100 g if active - for best resistance to stress, more protein is desirable), 35g fat, 70 g of Carbs. 25% of calories come from fat and 50% come from carbohydrates.
Foods
Protein: Dairy (grass-fed & free-range. Goat milk less estrogenic. 1 quart = 32 g of protein), cheese (cottage cheese, real animal rennet), eggs (1 egg = 6 g of protein) and seafood (especially oysters and shrimp), potatoes (protein 4g / potato) mushrooms (protein 1g / cup), Greek yogurt ("strained" Greek yogurt means less acidic whey/lactic acid).
Carbs: grains (masa harina, white rice or oats).
Vegetables: Summer squash and bamboo shoots are the best cooked vegetables; well cooked kale and broccoli are okay, too. Carrot. Broccoli (vit k)
Fat: Coconut oil (refined and deodorized), butter, ice cream, olive oil (sparingly because of PUFA's).
Gelatin: shrimp and oysters.
Stomach/digestion: vinegar (antimicrobial/suppress bacteria), raw carrots (disinfectant - intestines), unpasteurized sauerkraut (probiotics).
Vitamins and minerals: grass-fed butter (vit A), mushrooms (zinc), cooked green leaves for calcium, nettle tea and kale (for calcium and vit k), organic coffee (magnesium - but has to be consumed with some sugar or with meal to prevent stress response due to low blood sugar/hypoglycemia), bamboo shoot (b1, b6, manganese, zinc), raw carrots (vit a & k), sauerkraut (vit b6, vit c).
Fiber: boiled bamboo shoots, apples and pears.
Avoid PUFA and legumes, like avocados, nuts, seeds. Soy (estrogenic). Gluten. Amino acids methionine, cysteine, and tryptophan.
Supplements
B12 (injections), Vit. D (5000iu), K2, pregnenolone (300mg / week), cod liver oil, aspirin (anti-inflammatory).
Diet example
Breakfast --> an egg and quart of milk (38g protein), butter on grains, organic coffee.
2 Hrs Later --> 1/2 oz cheese & salad (raw carrot, coconut oil, vinegar, salt)
Lunch --> a tuna salad, fruit or milk if more calories are needed
Supper --> Oyster stew & salad & potato OR chicken breast with well boiled spinach or broccoli & fruit
Bedtime --> snack of milk & fruit