The Perfect Health Diet is, by
calories, a low-to-moderatecarbohydrate
(20 to 35 percent),
high-fat (50 to 65 percent),
moderate-protein (15 percent)
diet. However, by weight, the diet
is about 65 percent plant foods, 35
percent meats and oils.
DO eat:
• About one pound per day—
roughly, four fist-sized servings
—of “safe starches”: white rice,
potatoes, sweet potatoes, taro,
winter squashes, and a few
others. Add up to another pound
of sugary plants—fruits, berries,
beets, carrots, and such—and as
many low-calorie vegetables as
you like. Be sure to include a bit
of seaweed, for minerals. In
total, you might eat 2 to 3 pounds
of plant foods.
• At least a half pound, probably
not more than one pound, of fatty
meats, seafood, and eggs. Once a
week, eat salmon or other coldwater
fish for omega-3 fatty
acids.
• Eat 2 to 4 tablespoons of
healthful cooking oils and fats
per day—enough to make your
food delicious but not oily.
Butter, sour cream, beef tallow,
duck fat, coconut oil, olive oil,
and tree nut butters are the best
fats. Use spices, including salt.
Liberally use acids such as
vinegar, lemon juice, and lime
juice.
• Adjust the amount of food to fit
your appetite, but keep these
relative proportions of plant and
animal foods. Adjust the
proportions of fat, starch, and
protein to make your food as
delicious as possible.
Do NOT eat:
• Grains and cereals (including
wheat, oats, and corn but
excluding rice) or any products
made from them (including bread
and pasta). However, it is okay
to eat gluten-free products made
from rice flour, potato starch,
and tapioca starch.
• Sugar, corn syrup, or products
containing them (soda, sweets).
• Beans or peanuts (such as
soybeans, kidney beans, jack
beans, or pinto beans).
• Omega-6-rich vegetable seed
oils (such as soybean oil, corn
oil, safflower oil, peanut oil, and
canola oil).
AVOID:
• Milk, but DO eat fermented or
fatty dairy products: butter, sour
cream, ice cream, cheese, yogurt.
Finally, DO:
• Eat “supplemental foods” such
as beef liver, shellfish, kidneys,
egg yolks, bone and joint broth
soups, seaweed, tomatoes, and
fermented vegetables to obtain
crucial micronutrients.
Supplement other nutrients as
needed, especially magnesium,
iodine, and vitamins C, D, and
K.
• Practice intermittent fasting by
restricting eating to an eight-hour
window.
• Exercise in the morning; expose
your skin to sunshine; avoid
bright light and too much food at
night; and get a good night’s
sleep.
This is designed to walk you
through a strategy for achieving good
health by seeking perfect heath. Our aim
is to eliminate every nutrient deficiency,
remove every dietary toxin, and eat
nothing in excess.
This is a highly effective strategy for
healing because most chronic diseases
have many causes, each contributing a
mite to the disease, but cumulatively
causing great harm. Only when many
causes are addressed can diseases be
cured.
Not only does dietary perfection heal
many diseases; we believe it is also the
best strategy for healthful weight loss,
for athleticism and fitness, as well as for
longevity.
