What diet does Dr. Peter Attia follow?

December 24, 2025 •

4 min read

Dr. Peter Attia's dietary approach has evolved considerably, transitioning from strict ketogenic and extended fasting regimens to a more balanced, sustainable plan, prioritizing a high protein intake of about 1 gram per pound of body weight. This reflects his deepening understanding of how the diet does Dr. Peter Attia follow is a means to achieve his ultimate goal of promoting long-term health and muscle mass for longevity.

Quick Summary

Dr. Peter Attia's evolved nutritional strategy prioritizes high protein intake and metabolic health, departing from his past rigid ketogenic and multi-day fasting protocols. His approach emphasizes nutrient-dense foods, stable blood glucose, and sustainability for long-term healthspan and muscle preservation.

Key Points

Dietary Evolution: Dr. Attia moved away from rigid ketogenic and extended fasting diets toward a more balanced, sustainable approach prioritizing muscle mass and metabolic health.
High Protein Focus: A cornerstone of his current diet is a high protein intake, targeting 1 gram per pound of body weight (2.2 g/kg) to support muscle retention and growth.
Food Quality over Restriction: He prioritizes whole, nutrient-dense foods and strictly avoids processed junk foods, added sugars, and high-fructose corn syrup.
Flexible Macronutrients: Unlike his keto days, his current plan includes a balance of healthy proteins, fiber-rich carbohydrates, and healthy fats, with specific ratios tailored to individual needs.
Personalized Monitoring: Attia uses tools like continuous glucose monitors (CGMs) to track his body's unique response to different foods and inform his dietary choices.
Strategic Fasting: He now practices shorter, less frequent fasts, viewing fasting as a strategic tool rather than a constant regimen, to mitigate muscle loss.
Reduced Alcohol Intake: Attia advises limiting alcohol consumption, recognizing it as a net negative for longevity and overall health.

The Evolution of Peter Attia's Dietary Philosophy

Dr. Peter Attia, a physician focused on healthspan and longevity, is known for his data-driven and non-dogmatic approach to nutrition. His personal diet has evolved significantly over the years, demonstrating a willingness to adapt based on new scientific evidence and personal experience. He rejects the idea that a single diet is best for everyone, instead advocating for a personalized approach that aligns with individual metabolic health and long-term goals. His journey from a strict ketogenic dieter to his current high-protein, balanced method provides valuable insights into optimizing nutrition for a longer, healthier life.

The Ketogenic Years (2011-2014)

From approximately 2011 to 2014, Attia was a dedicated proponent of the ketogenic diet, which he followed in two phases. He began with a very low-carb phase, consuming as little as 20 grams of carbohydrates per day, before shifting to a more flexible version that allowed up to 100 grams. During this period, he experienced notable benefits in mental clarity, weight management, and physical fitness. He ultimately transitioned away from strict keto not due to a lack of efficacy but because of concerns about its long-term health risks and the priority of preserving muscle mass.

The Intermittent and Water Fasting Period (2014-2020)

Following his keto phase, Attia explored various forms of fasting, including daily time-restricted eating (TRF) and extended multi-day water fasts. He experimented with eating windows as narrow as 2-4 hours a day, alongside three- and seven-day water fasts conducted periodically. His interest was driven by the potential benefits of metabolic flexibility, insulin sensitivity, and cellular autophagy. However, he eventually scaled back on these intense regimens due to the toll they took on his energy levels and, more critically, the risk of muscle mass loss. He now considers fasting as a tool to be used strategically and less frequently.

The Current Nutritional Framework

Attia's current diet is based on a flexible framework prioritizing specific principles over a rigid set of rules. The primary goals are increasing or maintaining muscle mass and reducing body fat.

Key dietary principles:

High Protein Intake: Attia emphasizes consuming a high amount of protein to support muscle protein synthesis, targeting roughly 1 gram per pound of body weight (2.2 g/kg). This is significantly higher than the standard Recommended Dietary Allowance.
Calorie Awareness: He tracks his daily calorie intake, aiming for a range of 2,700–2,800 calories to support his active lifestyle and body composition goals.
Food Quality: Attia strictly avoids processed junk food, added sugars (especially high-fructose corn syrup), and sugar-sweetened beverages. He instead focuses on whole, nutrient-dense foods.
Mindful Carbohydrates and Fats: Rather than eliminating carbs or fats, he encourages consuming healthy versions, such as fiber-rich carbohydrates from vegetables and fruits, and healthy fats from sources like olive oil and avocados.
Personalized Metrics: Attia utilizes a continuous glucose monitor (CGM) to understand his individual glycemic response to different foods, allowing him to fine-tune his carbohydrate intake.
Alcohol Reduction: Citing health risks and a lack of nutritional benefits, Attia limits his alcohol consumption to no more than seven drinks per week and a maximum of two per day.

A Typical Day of Eating for Dr. Attia

Attia's daily meal plan is carefully constructed to meet his high protein and calorie targets.

Breakfast: A large portion of eggs (both whole and whites) with toast and butter. Protein Shake: A blend of protein powder, almond milk, and frozen fruit to supplement protein intake. Lunch: A large salad featuring chicken and a variety of vegetables, dressed with olive oil and balsamic vinegar. Dinner: A varied meal that fits within his overall calorie and macronutrient goals, often including lean protein and healthy carbohydrates. Supplements: A regimen including omega-3s, magnesium, and vitamin B6, among others.

Comparison of Attia's Past and Present Diets


Feature	Past Approach (Keto / Extended Fasting)	Current Approach (Longevity Framework)
Core Philosophy	Restrictive, focused on ketosis via fat burning and autophagy via fasting.	Balanced, focused on muscle preservation and long-term sustainability via nutrition and exercise.
Key Macronutrient	High fat, very low carbs.	High protein (1g/lb), balanced carbs and fats.
Fasting Frequency	Extended (multi-day water fasts) and frequent (daily 20:4, 22:2 TRF).	Strategic, less frequent (shorter periods, occasional TRF).
Carbohydrates	Heavily restricted (20-100g/day).	Included, focusing on fiber-rich sources like vegetables, fruits, and healthy starches.
Primary Metric	Blood ketone monitoring.	Body composition (maintaining muscle), blood glucose, and overall metabolic health.

Conclusion: A Personalized, Data-Driven Approach

Dr. Peter Attia's diet is not a static regimen but a dynamic, personalized strategy for long-term health and vitality. By shifting his focus from rigid, extreme protocols to a balanced framework emphasizing high protein, food quality, and sustainable practices, he has created a model that prioritizes muscle mass and metabolic health for a better healthspan. His reliance on personal data, such as from continuous glucose monitoring, further underscores his evidence-based philosophy. The ultimate takeaway is that no single diet is perfect for everyone; rather, it is about understanding your own body and constantly adapting your nutritional strategy to meet your unique longevity goals. For more details on his personal evolution, you can explore his podcast, The Peter Attia Drive.

Frequently Asked Questions

No, Dr. Peter Attia no longer follows a strict ketogenic diet. He moved away from keto around 2014, shifting his focus to a more balanced and sustainable eating plan that prioritizes muscle mass and metabolic health.

Dr. Attia recommends a high protein intake, advising his patients to aim for roughly 1 gram of protein per pound of body weight per day (or 2.2 grams per kilogram), which is a significant increase from standard recommendations.

Attia has not stopped fasting entirely but now takes a much more flexible and less rigid approach. He no longer engages in the extended multi-day water fasts he practiced in the past, reserving fasting as a strategic tool rather than a fixed routine.

He found the prolonged and rigid fasting too intrusive on his life and realized it came with a risk of significant muscle mass loss, which is counter to his longevity goals. The strict keto diet also became less practical and less aligned with his evolving understanding of long-term health.

Carbohydrates are no longer heavily restricted but are consumed mindfully. Attia focuses on fiber-rich carbohydrates from whole foods like vegetables, fruits, and healthy starches, rather than refined or sugary options.

He uses tools like a continuous glucose monitor (CGM) to personalize his carbohydrate intake and tracks his overall protein and caloric consumption, often using apps like Carbon.

Attia recommends limiting or avoiding alcohol. He believes it offers no nutritional benefits and poses health risks, suggesting a limit of no more than two drinks per day and seven per week.

Yes, Attia incorporates a range of supplements into his routine, including omega-3s, magnesium, vitamin D3, and creatine, personalizing his regimen based on his needs and lab tests.