The Ray Peat Diet Explained in Simple Terms

The Ray Peat Approach: Supporting the Body, Not Restricting It

Lately, there have been a lot of posts and shares circulating about Ray Peat. If you’re not familiar with his work, Ray Peat was an American biologist (PhD) who dedicated his life to helping people understand and improve their health. His work focused on the relationship between hormones, diet, metabolism, and the body’s response to stress.

What makes Ray Peat’s approach different is that instead of focusing on restriction, he focused on nourishment, energy, and reducing stress on the body. Many people are drawn to his ideas because they offer a gentler way of thinking about health.

Ray Peat put a lot of emphasis on mitochondria and energy production. His idea was that when the mitochondria are able to produce enough ATP, the body functions the way it’s supposed to. He believed that many modern health problems come from impaired energy production. Things like excess estrogen, diets high in polyunsaturated fats, calorie restriction, and over-exercising can all place stress on the body and interfere with that process.

The Role of Diet in Supporting Energy

Certain foods support metabolism and mitochondria — the more ATP your mitochondria produce, the more energized you’ll feel. See the pyramid below; it’s a simple example that reflects Ray Peat’s philosophy of diet.

Ray Peat Diet food pyramid (from “Ray Peat Diet: Benefits, Downsides, & Points You Can’t Miss!” on The Primal). Source: theprimal.com

As the food pyramid above illustrates, the Ray Peat Diet emphasizes whole-food sources, such as:

1) Tropical fruits like oranges, grapes, papaya, sapotas, mangoes, lychees, cherries, and melons.

2) Seafood: Rich in zinc and selenium, such as shrimp, oysters, and cod, 2–3 times a week.

3) Dairy: Preferably raw, full-fat if you can tolerate it — milk, cheese, etc.

4) Carbohydrates: Potatoes, honey, sweet potatoes, and white rice

5) Animal products: Gelatin, oxtail, eggs, beef.

6) Coffee: Organic is better since most coffee is sprayed with pesticides.7) Saturated fats: Coconut oil (especially helpful if you have thyroid issues), butter, ghee.

Here’s a list of foods that are generally limited or avoided on a Ray Peat–inspired diet:

Foods to Avoid on a Ray Peat–Inspired Diet

1) Legumes and soy: Beans, lentils, and all kinds of soy are usually skipped because they have compounds like lectins and phytic acid that can stress digestion.

2) Fermented foods and strong condiments: Apple cider vinegar, some fermented yogurts, and black pepper are generally limited.

3) Above-ground vegetables and strong herbs: Cruciferous veggies like broccoli, cauliflower, cabbage, leafy greens, and herbs like thyme, oregano, and basil are minimized.

4) Certain fruits: Industrially grown fruits like apples and pears, seed-heavy fruits like berries and figs, grapefruit, and also bananas and dates are usually avoided.

5) Grains: Wheat, barley, rye, oats

6) Sweeteners: Maple syrup 

7) Polyunsaturated fats (PUFAs): Most nuts (like walnuts), seeds (sunflower seeds), fish (salmon, mackerel), seed oils (corn, flaxseed), and fish oil are avoided because they can interfere with energy production.

Ray Peat Diet Benefits

Disclaimer: Everyone’s body responds differently to dietary changes. You may notice different results or changes than someone else.

1) Weight Management

Many people report being able to maintain a stable weight on the Ray Peat diet, and some also experience weight loss. However, weight loss is not usually the primary goal of this diet. More commonly, people adopt the Ray Peat approach to improve metabolism and address underlying chronic symptoms.

2) Chronic Symptom Relief

As mentioned above, one of the main reasons people try this diet is to reduce or reverse chronic symptoms. The Ray Peat diet emphasizes whole foods, especially fruits rich in antioxidants and healthy fats that support hormone conversion. In theory, if more people followed a Ray Peat–style diet — avoiding PUFA oils as Ray Peat recommended — many chronic symptoms could improve.

3) Mental Clarity

Stable blood sugar levels and improved thyroid function are often associated with better mental sharpness, improved mood regulation, and reduced stress and anxiety. According to Ray Peat’s research, consuming carbohydrates regularly — such as small snacks — may help lower anxiety and support a more stable mood.

4) Better Digestion & Gut Health

Ray Peat’s approach emphasizes easily digestible foods and avoiding grains and beans, as these can cause gut discomfort in some individuals. Many people report improved gut health as a result.

One of my favorite Ray Peat–inspired recipes is the raw carrot salad, which has  antimicrobial properties and helps to clear endotoxins. 

Ingredients:

• 1 medium raw carrot

• 1 teaspoon coconut oil

• 1 teaspoon apple cider vinegar (or white vinegar)

• A pinch of salt

Instructions:

1. Wash and peel the carrot.

2. Grate or julienne it into thin strips.

3. Add coconut oil, vinegar, and salt.

4. Toss well and let it sit for a few minutes before eating.

How to eat it:
Many people enjoy this salad once daily, often between meals, to support digestion

Ray Peat Diet Disadvantages

1) Weight gain

Certain individuals have reported gaining weight on this diet, mostly due to increasing their fat intake. Even though saturated fats can be beneficial, overconsuming coconut oil, ghee, butter, or cream may lead to weight gain, since one gram of fat contains 9 calories, while one gram of carbohydrates contains 4 calories.

2) Concerns About Disordered Eating

You may come across online critiques claiming that people who follow Ray Peat’s principles develop disordered eating, largely because the approach eliminates or restricts certain foods — such as nuts, some vegetables, grains, processed foods, and other items listed in the “Foods to Avoid on a Ray Peat–Inspired Diet” section. Before starting this type of dietary approach, I strongly recommend understanding the reasoning behind these guidelines so you can apply them thoughtfully rather than rigidly.

Carbohydrates, Fats, and Protein: How Much of Each?

According to Ray Peat’s work, the main focus of the diet should be on carbohydrates rather than fats. Peat believed that adequate carbohydrate intake supports thyroid function, maintains stable blood sugar, and fuels metabolism efficiently. When the body has enough glucose available, it is less likely to rely on stress hormones like cortisol and adrenaline for energy. This is why fruits, juices, honey, and other easily digestible carbohydrate sources form the foundation of his approach.

Fats are still included, but in moderate amounts, with an emphasis on saturated fats over polyunsaturated fats. While saturated fats can support hormone production and cellular health, Ray Peat cautioned that excessive fat intake can slow metabolism and contribute to weight gain if it displaces carbohydrates.

Protein is also important in the Ray Peat approach, mainly to support tissue repair, liver function, and hormone balance. Easily digestible protein sources such as dairy, eggs, gelatin, and well-cooked meats are commonly recommended.

Typical daily ranges often used by followers of Ray Peat’s principles:

• Carbohydrates: ~200–350 grams per day (or more, depending on activity and metabolism)

• Protein: ~80–120 grams per day

• Fat: ~50–80 grams per day

Red Light Therapy Through the Lens of Ray Peat’s Work

Ray Peat was a big fan of red and near-infrared light therapy. In his research papers and writings, he explained that these wavelengths can improve the activity of cytochrome c oxidase — an enzyme involved in cellular energy production. In his view, better mitochondrial respiration means:

• More cellular energy (ATP)

• Lower production of stress hormones

• Less inflammation

• Better tissue repair and recovery

My personal experience with red light therapy has been the best out of all the therapies I’ve tried. Of course, consistency is key, but what I’ve noticed is: better handling of stressful situations (likely due to lower cortisol), hair growth, clearer skin, my post-surgery scars becoming almost invisible, and improved energy levels. I’ve been consistent for over one year, and it has worked really well for me — especially since I do a lot of sports and also use it for recovery.

For anyone interested,  I’ve linked the red light device I use here: LUMEBOX . This is simply what has worked well for me.

If you’re looking for another great red light therapy device, SunPowerLED is also a high-quality choice. It delivers strong results and has a reputation for durability and reliability.

If you’d like to learn more, I’ve written a full article on red light therapy here: READ THE ARTICLE

My Personal Experience on the Ray Peat Diet

I’ve been following the Ray Peat diet for over two years, combined with red light therapy (not 100% strictly — I’d say about 80–90%). Since then, I haven’t been sick, I can eat more without gaining weight, and my energy levels are really high. This allows me to do sports every day for 2–3 hours without any issues.

If you’re interested in learning more about Ray Peat’s work, here are some good resources you can check out:

Questions? Let me know in the comments!