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September 20, 2016
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October 22, 2016

Nutritional profile for a Latvian – a Ray Peat inspired approach


Ray Peat inspired diet. My version using products, that are freely available in Latvia.

Draft version, just most important concepts, without references yet:

Morning routine:

Coconut + raw carrot. Both are easily available. Coconut oil prices range from 10-20 for liter. Carrots are priced < 1€ for kg and are available all year. In markets you can easily get organic versions of carrots. They are grown by local households and stored in basements.

Carrots are protected from bacteria. Coconut oil will kick metabolism early in the morning. Carrots fiber is good for health in general (in opposite to seed fiber).


Supplement with few peaces of seaweed for iodine (required for thyroid – T3, T4 hormone production). Honey can be supplemented to tea/coffee anytime. Salt can be used as per necessity. No strict restrictions.


At least little bit of protein preferably should be included in each meal. Protein must be always supplemented with some type of carbohydrate (sugar). Egg contains all 28 amino acids. Body has no place for amino acid storage it implies, that protein must be supplied every 5 hours. If protein is not supplied, then it will be extracted from bones and muscles for operational demand of the body. Organic eggs from average size farmers are available for average price of 1.5€ in the central market.


Next meals:

As stated earlier, protein intake is suggested every 5 hours. Total protein intake general guideline is 1 gram per pound of body weight for reasonably active person. Good source of protein is organic beef (priced around 3.5€ kg):


Bulk of daily calories should come from easily digestible carbohydrates like fruit. Fruits contain all necessary vitamins, minerals and enzymes. Seeds must be avoided at all cost and preferably fruits should be peeled. Exes fiber will interfere with digestions. Seeds are packed with inflammatory compounds for protection. Apples, Pears, Plums and other locally grown and freely available. Prices depend on season but generally range 0.5-2.5€ kg.


Berries ar good, because they also are rich in vitamins and minerals. In order to avoid seeds and skin juices or vinegar must be used. Prices range from 1-5€ for liter (apple juice is the cheapest, blubbery most expensive):


Dairy products are recommended. But high quality ones from local farmers are preferred. Butter for saturated fats. Milk contains sugar, saturated fat and good quality protein.


Milk, heated in high temperature, must be avoided at all cost!

Starchy carbohydrates like potatoes and beets must be limited. They are quite allergenic and can promote obesity. Must be supplemented with butter or olive oil for slower absorption. Must be heated/boiled for 30+ minutes:

Seafood like oysters, shrimps and mussels must be used on weekly basis for specific vitamin and mineral supplementation:

Mushrooms can be used on weekly basis for specific mineral supplementation:

Little bit of vitamin/mineral supplements is OK also. There is no way to accumulate enough sun for D vitamin synthesis in Latvia in winter time:

Weekly items:

  • Beef liver (100 grams): A and B-12 vitamin boost
  • To be continued

Final notes of article draft version:

  • Avoid grains/seeds and fruit skin
  • Avoid polyunsaturated fats (vegetable oils, fish oils and other sources)
  • Avoid processed/packaged foods – try becoming cook for yourself and your family
  • Dont go crazy with drinking water. Avoid cold water



  3. (Ray peat podcasts)


Maris Dargis

1 Comment

  1. […] For alternative food sources please check this article: Ray Peat diet for Latvian. […]

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