The Perfect Health Diet is, by calories, a low-to-moderate-carb (20%) high-fat However, by weight, the diet is about 65% plant foods, 35% meats and oils. Paul Jaminet and Shou-Ching Jaminet All rights reserved. . no more, no less. This is done by eating the macronutrient proportions of the Perfect Health. I've done a lot of my diets in my time. There are short-term, hardcore “fit into my skinny jeans by Friday” weight loss plans, and there are more.
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Here's our Perfect Health Diet food plate (foreign translations here). We recommend: •About 3 pounds [ kg] of plant foods per day, including:?About 1 pound. The paleo diet has come to be well known in the past few years, with the Into the debate stepped Paul and Shou-Ching Jaminet, with their book, now in. Printable Perfect Health Diet Shopping List PDF. Print a shopping list with Perfect Health Diet compatible foods to make healthy grocery shopping a snap!.
The Jaminets, both scientists, were motivated by longstanding health problems to find the answer to their problems. Controversy in ancestral health land has ensued over this, and will likely continue, but the Jaminets make an excellent case for the inclusion of starches in their diet.
In any case, the emphasis on carbohydrates is only a small part of this book, though worth emphasizing here for the way it differs from more standard paleo prescriptions. The Jaminets offer some interesting and novel — at least, novel to me — arguments. It follows that becoming properly nourished is a necessary condition of becoming lean.
Proper nourishment includes both forgoing food that contains toxins, e. Another novel argument is that which tries to discover the optimal macronutrient composition by looking at the content of human breast milk, which evolution has shaped to ensure that human infants receive the best nourishment for their survival and growth.
The Jaminets conclude that, while babies need somewhat more carbohydrate for their large and growing brains, which human milk provides for them, the fat and protein content is similar to what adults need in their daily eating.
They also take a look at what all mammals need and conclude that whether the mammal is a carnivore or herbivore, at the cellular level the needs remain the same, and the digestive tracts of various mammals ensure that their needs are satisfied. There is much, much more to this book. The Jaminets discuss fasting, fats, proteins, carbohydrates, vitamins and minerals and other micronutrients, and how to obtain these from the diet and avoid food toxins.
They discuss proper supplementation, as well as the notion that infections may be a leading cause of much illness, even those we normally think of as associated with aging or just normal wear and tear.
The book also has chapters on the optimal amount and type of exercise, which confers great benefits in surprisingly small amounts and which conversely appears alarmingly easy to overdo. Circadian rhythms also come up; one of their novel and interesting arguments concerns the fact that watching television appears to be worse for health than mere sedentary behavior, which they believe may be due to the disruption of circadian rhythms by nighttime viewing of TV.
Every step of the way, the Jaminets meticulously support their arguments with citations from the scientific and medical literature.
In contrast to many health- and diet-related books, Perfect Health Diet requires the reader to take nothing on faith. The book is written for skeptical grownups who have no need of yet another guru.
Yet any thinking adult willing to make the effort will find nothing overly difficult here. This is just a fabulous book. The book addresses almost everything you need to know to live in perfect health, and the arguments of its authors are thoroughly convincing. If you have the slightest interest in improving your health, you owe it to yourself to read this book. I teach you how to eat right, get strong, live long, and win, with science-based health and fitness.
Read my site for life-changing knowledge. I found their several angles of evidence e. It was also a much more pleasant way to eat; being able to have 5 cups of veggies a day and a bit of fruit!
I feel like staying on this super-low carb diet for so long delayed my health from beginning to improve as well, as it made my body work harder than it had to on food assimilation which of course leaves less metabolic energy and bodily resources left over for the work of healing.
The book explains that eating very low carb and making your body convert proteins to carbs puts strain on the liver and uses up bodily resources, generates ammonia as a toxic by-product, puts a person at risk of glucose deprivation if the are ill or lacking in certain nutrients and makes nutrient deficiencies more likely due to lower fruit and vegetable intake.
Very low carbohydrate intake can also cause problems with vitamin C utilisation that may even lead to scurvy, as vitamin C is stimulated by insulin. For these reasons they recommend eating an amount of carbs daily which is very close to how much the body actually needs; - carb calories daily or roughly 50 - grams of carbs daily.
I agree with the authors that healthy people will likely have few problems converting one macronutrients to another such as protein to carbs, and carbs to fat but for those of us that are ill it is best to save your body the work and to eat foods in the appropriate macro-nutrient percentages to start with. That just seems to make so much sense!
Things about the book I am not sure about, to some entent: 1. I'm not convinced that all of us can handle the foods the authors describe as "safe starches" and in those amounts. For me eating rice with meals gives me so much carbohydrate it leaves me feeling spacey, hungry and unsatisfied.
I am also unconvinced that eating rice is better for you than eating the same amount of carbs in vegetable form, as the authors even say themselves in the book that rice is low in nutrients compared to other foods, calorie for calorie. There is no real nutrition in it, and so for me no reason to eat it - and lots of reasons not to.
I found it even more surprising that not only did the authors recommend eating rice often, but they even extended this to processed foods like rice crackers and rice noodles. Foods many of us with an interest in healthy eating and nutrient-dense eating just wouldn't want to eat at all.
I recommend trying the authors' "safe starches" idea and seeing if it works for you, but being aware that for some of us these foods may be best avoided or minimised and eating LOTS of non-starchy veggies and serves of fruit may work better for you.
Like many others I also cannot tolerate any of the dairy products the author recommends and also have egg allergy issues. I feel these issues could have been discussed a bit more in the book, as they are so so common.
I also think fermented foods and drinks could have been emphasised more and disagree with the authors' assertions that nuts and seeds need only be soeaked if you eat a lot of them. For those of us with lots of gut and digestion problems, soaking all nuts and seeds can make a wonderful difference that is really noticeable. I wish so much I had learned about the importance of soaking nuts and eating fermented foods sooner! While this book provides a great summary of many of many of the best books on nutrition, the same cannot be said of the information given on supplements.
This information was very patchy, incomplete and just plain wrong in many instances and it does not at all tally with the information given by those that are the genuine experts in this field. The information seems to come from strange sources, and not from genuine experts in the field. The RDAs are quoted a lot and discussed as if they were important and trustworthy and no names of orthomolecular experts or similar are really mentioned.
Such an average quality and incomplete guide may be okay for healthy people but for anyone battling serious health issues I would urge them to read far more deeply on this topic than this book allows and to ignore much of the information given in this book.
Despite what the authors of this book claim, those of us with serious health issues absolutely need intelligent and often intensive and wide-ranging supplementation along with a healthy diet before we can start to regain our health. We need as much of each nutrient as we actually need, and not just how much the RDA has been arbitrarily set at.
Supplement plans must be individualised, as much as possible. We also need to take the right balance of nutrients, and not lots of one thing and none of another related thing. This has absolutely been my experience and holds true for vast numbers of other patients.