HOME
Muscle Group Exercise Videos
The Tsimane Diet
An Interactive Guide to the Heart-Healthy Lifestyle of the Amazon
What is the Tsimane Diet?
The Tsimane people, an indigenous group in the Bolivian Amazon, have what scientists consider the healthiest hearts in the world, with remarkably low rates of coronary atherosclerosis. Their diet, combined with a highly active lifestyle, is a key factor. This guide explores the principles and provides a sample meal plan inspired by their way of eating, which is high in unrefined carbohydrates, low in fat, and free from processed foods.
Core Principles
🌾
High Complex Carbs
Around 70% of calories come from fiber-rich, unrefined sources like plantains, manioc, rice, and corn.
🐟
Lean Protein
Protein is sourced from lean wild game and freshwater fish, not from domesticated, fatty meats.
🥑
Extremely Low Fat
Fat intake is very low, with no added oils, butter, or dairy. Fats are naturally occurring in protein sources.
🍓
No Processed Sugar
The only sugars consumed come from natural sources like fruits and honey. No refined sweets or sodas.
🌍
Whole Foods Only
The diet consists entirely of whole, natural foods that are hunted, foraged, or grown locally.
🚶♂️
High Physical Activity
The health benefits are inseparable from a lifestyle of constant, natural movement through farming and foraging.
Macronutrient Breakdown
The diet's composition is drastically different from a typical Western diet. The emphasis on complex carbohydrates from whole food sources is a defining characteristic, providing sustained energy for a physically demanding lifestyle.
Interactive Weekly Meal Plan
Breakfast
Lunch
Dinner
Key Food Staples
Plantain
Manioc (Cassava)
Freshwater Fish
Lean Wild Game