Optimal Diet By Dr. Jan Kwasniewski

Key Principles of Optimal Diet by Dr. Jan Kwasniewski

The Optimal Diet or (Optimal Nutrition, Kwasniewski Diet) is a high fat, low carbohydrate diet developed by Polish doctor Jan Kwasniewski in the 1970s. The diet uses specific proportions between proteins, fats and carbohydrates (typically a 1: 3 : 0.8 weight ratio), and it emphasizes foods with high biological value, such as butter, lard, egg yolks, meat and bone stocks.

The Optimal Diet emphasizes the importance of consuming healthy fats as part of a balanced diet. These fats are essential for brain function, hormone production, and overall health.

Dr. Jan Kwasniewski explains that the ratio of fat, protein and carbohydrate in the diet should be the same as nature’s most perfect food – human breast milk!  Which he states in his book to be as follows: for every 1 gram of protein you consume between 2.5 – 3.5 grams of fat, and 0.5 – 0.8 grams of carbohydrate (mostly from vegetables including potatoes, but NOT grains or seeds which are high in enzyme inhibitors such as phytic acid).

This comes out to about 77-82% fat, 13% protein, and 7%-10% carbohydrate.

Each of the macronutrients – proteins, fats and carbohydrates – is meant to be consumed in an ideal quantity and should be in an ideal balance with the others.

Foods Recommended on the Optimal Diet:

Daily, the diet can typically include about 20-40 grams organ meats (liver, heart, kidney, etc), 50-150 grams muscle meats, 4-8 egg yolks and 2-4 egg whites. Fatty cheeses, cream and marrow, provides some additional proteins.

Pork meat is recommended, as pork is the animal closest to humans biochemically. To achieve an ideal balance between omega-3 and omega-6, animal foods from pasture animals are preferred.

Recommended fats include butter, cream, lard and marrow. Other animal fats such as duck fat, goose fat or beef tallow are also considered good fats.

For carbohydrates, potatoes and vegetables are recommended. They can be supplied with small quantities of grains, berries and fruits. Kwasniewski claims that more than 300 grams of vegetables daily are unnecessary.

Healthy Fats Recommended on the Optimal Diet:

1. Animal Fats: butter, cream, lard, beef tallow, marrow, duck fat.
2. Ghee (Clarified Butter): Ghee is a type of clarified butter that is rich in fat-soluble vitamins and conjugated linoleic acid (CLA).
3. Full-Fat Dairy: Consuming full-fat dairy products like cheese, yogurt, and milk can provide healthy fats, particularly conjugated linoleic acid (CLA).
4. Fatty Fish: While not a traditional fat, fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids.
5. Avocados: Rich in monounsaturated fats, avocados are an excellent source of healthy fat.
6. Olive Oil: A staple in Mediterranean cuisine, olive oil is a rich source of monounsaturated fats and antioxidants.
7. Coconut Oil: A saturated fat that is high in medium-chain triglycerides (MCTs), coconut oil is a good source of energy.
8. Nuts and Seeds:
   • Almonds: Rich in vitamin E and magnesium
   • Walnuts: High in omega-3 fatty acids and antioxidants
   • Chia seeds: Rich in omega-3s and fiber
   • Flaxseeds: High in omega-3s and fiber

The Optimal Diet, developed by Dr. Jan Kwasniewski, has been associated with numerous health benefits when followed consistently.

Health Benefits:

1. Weight Loss: The diet promotes a natural weight loss process, as it encourages whole foods and healthy fats.
2. Improved Blood Sugar Control: By skipping grains for breakfast, the diet helps regulate blood sugar levels.
3. Reduced Inflammation: The focus on omega-3 fatty acids, antioxidants, and anti-inflammatory compounds can help reduce chronic inflammation.
4. Lower Cholesterol Levels: The diet’s emphasis on healthy fats, such as animal fats, avocados and olive oil, can help lower cholesterol levels.
5. Improved Insulin Sensitivity: By promoting a balanced macronutrient ratio, the diet can improve insulin sensitivity.
6. Reduced Risk of Chronic Diseases: The Optimal Diet may help reduce the risk of chronic diseases like heart disease, type 2 diabetes, and certain types of cancer.
7. Improved Cognitive Function: The diet’s emphasis on healthy fats, antioxidants, and omega-3 fatty acids can support brain health and cognitive function.
8. Reduced Anxiety and Depression: The diet’s focus on whole foods, omega-3 fatty acids, and antioxidants may help alleviate symptoms of anxiety and depression.
9. Improved Sleep Quality: The diet’s emphasis on healthy fats, can promote better sleep quality.
10. Increased Energy Levels: By providing the body with a balanced supply of macronutrients, the Optimal Diet can lead to increased energy levels.
11. Immune System Support: The diet’s emphasis on antioxidants, omega-3 fatty acids, and vitamins may help support immune function.
12. Skin Health Improvement: The diet’s focus on healthy fats, antioxidants, and omega-3 fatty acids can promote skin health.

DISCLAIMER:

The information here is provided for informational purposes only. It is not presented with the intention of diagnosing or treating any disease or condition. It is in no way intended to substitute for the advice provided by your doctor or other health care professional. (Read more)

Sources:

1. “Homo Optimus”, by Jan Kwasniewski, Marek Chylinski
2. Kwasniewski, J. & Chyliński, M.: Homo Optimus. 2000. Warszawa: WGP Publishing (orig. title: Dieta optymalna. 2000).
3. A discussion of the efficacy of The Optimal Diet”; http://thincs.org/discuss.highfat-lowcarb.htm (accessed Jan 18, 2007
4. Kwasniewski, J.: Optimal Nutrition. 1999. Warsaw: WGP Publishing (orig. title Żywienie optymalne. 1999).