Perfect Health Diet

Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat

The Diet - Perfect Health Diet | 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.

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More specifics on what to eat:

• 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, [high-oleic sunflower seed oil is also low omega-6]
• 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.

• 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 [e.g. Eden canned beans which Paul endorses] but we recommend avoiding them. [red lentils (which are just lentils without their casings) and yellow mung beans (again, hulled) are probably safest if needing plant-based protein, ideally soaked and pressure cooked]
• 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. [high-oleic sunflower oil is low in omega-6 and should be fine]