How Much Fat Should We Eat On A Raw Vegan Diet?

 

How much fat should you eat on a raw vegan diet?

You might be perplexed by this question.

Surely, you may say, as long as it is RAW then it is HEALTHY!

Or you may think to yourself “as long as I eat raw, my body will be able to tell me how much to eat”

Alternatively, you may be thinking “surely, we must make sure we eat an abundance of healthy fats”

Unfortunately, a healthy raw diet is not as simple as “as long as it is raw it is healthy”

Especially as many foods are labeled “raw” but in reality they have been dried, processed or dehydrated in some way which has changed the nature of the food completely.

Have you ever eaten truly RAW nuts? They are not as moreish and hard to put down as those in a bag.

Let’s get back to diets in general.

When we look for clues as to how we should design our diet we could do much worse than looking at the diets of the “blue zones”. These are the areas in the world that are renowned for producing the highest proportion of centenarians (people who live to age 100 and older) and healthy older people per capita.

The researchers have looked at the similarities between these populations and have found a few things in common. When it comes to diet they all consume a mostly plant-based diet.

And what was also remarkable was that carbohydrates made up the vast majority of the diet, 70% and upwards for each population with no exceptions.

When we look into the science of nutrition and of sports performance we find that carbohydrates are the body’s preferred source for fuel. Top athletes maintain a high carbohydrate diet when they wish to perform at there highest level.

But perhaps this equation is different for a raw diet?

The work of Dr Douglas Graham would suggest not. With over 35 years of experience working with people who were eating raw diets he often found that people were consuming as much as 60% or more of their diet from fat.

Often this was in the form of processed fat like oils, nut butters, seed spreads and tahini…which quickly add up to a LOT of calories as FAT is more than double the calories of carbohydrate sources.

Do we have long term studies on a high fat raw diet versus a low fat raw diet? Sadly not.

We have to assume the same rules apply regardless of whether the diet is raw or not. We should head towards a diet made primarily of fruit to make sure we will feel and perform our best on a raw diet.

Fruit provides us with the perfect balance of carbohydrates, proteins and fats that help us to feel and perform our best.  But if we do not eat enough fruit to satisfy our caloric need we will inevitable start being hungry for almost anything else.

At that point, our cravings for fatty foods will become much more intense.  But when we eat these foods we are left with a heavy feeling in our stomach and still no real sense of satisfaction

Fruit is truly where it is at for performance and health!

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When Is The Best Time To Eat On A Raw Vegan Diet?

 

Have you seen all of the hullabaloo about when is the best time to eat?

Or how restricted your eating “window” should be?

Perhaps you should not eat in the morning, or not eat at night, or only eat when the sun is up?

There is a lot of confusion out there about when to eat but a lot of this comes back to problems created by how poorly most people eat.

Think about it:

If you are eating a BAD diet, of course you are better off restricting how much you eat! 

It is probably best not to eat hard to digest, junk foods late at night as it could interrupt sleep.

But what about the healthiest foods?

As fruit is what our body is designed to digest it is very easy for our body to digest and takes very little energy compared to other foods. Fruit does not stay in our system for day after day continuing to rot and cause gas and other issues.

Should we be worried about restricting our eating window when it comes to fruit?

I had a friend who told me it was very bad to eat fruit after 6pm. What I have found over the years is that people share these ideas with often no evidence for why this is a bad thing apart from perhaps their own interpretation of their own personal experience.

What about not eating in the morning?

I don’t have any problems personally with eating fruit in the morning though I tend not to eat first thing. I think it is good to give your body a little time to wake up and also best to eat a little slower first thing.

If it works for you then do what works. But I would suggest not worrying too much about your eating window.

You are far more likely to under eat if you do this and under eating is already a big problem when it comes to a raw lifestyle.

Eat up and fruit up through out the day!

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How To Know You Are Eating ENOUGH On A Raw Vegan Diet

How To Know You Are Eating ENOUGH On A Raw Vegan Diet

 

One of the most controversial questions in the raw vegan world is “how much should we eat on a raw vegan diet”?

There are a number of differing opinions on this topic so it can be very confusing for a beginner.

You may also wonder whether you can simply follow your body’s own hunger cues. Unfortunately, this can be confusing on a raw diet as the body responds differently to a raw diet than to a cooked diet.

In this message I hope to go over some of the issues surrounding this question and give, hopefully, some very common sense guidance.

First off, we can perhaps throw out some ideas. For example some people claim that we should eat a particular weight of food. So they recommend you eat 2 pounds of food per day as long as it is raw.

This is too vague an answer. Different foods vary a lot in terms of the level of nutrition and calories so it just doesn’t make sense to use weight as a reliable measurement. 2 pounds of nuts is a lot different to 2 pounds of lettuce.

The most reliable way to know if you are eating enough is to track your weight. If you are losing weight (and this is not your intention) then you know you need to eat more. If you are gaining weight (and it is not your intention) then it is a good indication you are eating too much.

But exactly what are we eating too much of?

The most accurate way to measure the value of food in terms of the energy that it provides us is to measure the calories in a food. Some people may suggest that this is different when it comes to a raw food diet but there is little reason for anyone to believe it is different. There is some debate as to how accurate this process is, but it is the most accurate method we have.

If we can work out how many calories we need to maintain our weight and stay healthy then we could work out how much food we require and translate this to what is available to us on a raw vegan diet.

A method for determining how many calories we require comes from Dr Doug Graham’s book, the 80/10/10 Diet.

He states that we first work out our Basal Metabolic Rate. This is the energy we use if we were just to sit in bed and do nothing all day. In the case of a 150 pound person, their BMR would be 1500 calories. We figure this out simply by multiplying the weight of the individual in pounds by 10.

Once we have done this we must add on how many calories we use up in our day to day activities and exercise.

To get a more accurate reading you can use the Harris- Benedict equation for working out BMR and then multiplying this by an activity factor.

The average for a woman is around 1800 calories and for a man is around 2500 (per day).

If we translate that to raw food we have a few options. We can certainly make up these calories easily by eating nuts,seeds or oils as these substances are very dense in calories (mostly from fat).

However, to maintain a raw vegan diet long term it is important to feel good. When we eat a high proportion of our calories as fat we reduce our body’s ability to supply nutrients such as oxygen and sugar to the blood cells as efficiently as possible.

The ideal ratio of macronutrients in our diet is signified by the 80/10/10 proportion. At least 80% of our calories should therefore come from carbohydrates.

This matches the ratio that is inherent in most fruits. This is one of the many reasons that basing our raw food diet on fruit rather than fat is a better option.

Therefore, we simply now have to look at how many calories we require on a daily basis and aim to get most of those from fruit with a smaller percentage gained from vegetables, nuts and seeds.

For example, a woman requiring 1800 calories per day could make up her diet with 18 bananas. This would roughly be what she would require.

If she preferred more variety she could have 8 bananas (800 calories) , 6 large mangoes (approx 800 calories) and a large salad with some avocado (approximately 200 calories).

Someone looking at these quantities of food may start to think that this is “too much”. They are reacting to the volume of the food. With raw food we must eat a greater volume of food to get the same calories as we did from cooked food.

If we do not, then we will struggle to maintain our weight and struggle to avoid the temptations of other foods. When you are satisfied from eating enough fruit you are much less likely to be tempted by less healthy foods.

BEWARE: Not eating ENOUGH is by far the biggest reason people struggle to feel good on this lifestyle long term or remain successful on it.  It is also the reason we hear about “emaciated” raw vegans.  Almost all of the time, people were simply not eating enough.

In conclusion:

1. Calories: Work out your daily calorie needs. 

2.  Fruits: Become familiar with the amount of calories in all of the common fruits and other raw foods that you eat.

3. Eat Enough fruit to satisfy the majority of your calorie needs and make up the rest with vegetables, salads and nuts and seeds (at first this will seem like A LOT of food.  You will get used to this over time and enjoy the real feeling of satisfaction that comes with this)

4.Track Your Weight to see if you are eating too little or too much.

That’s about it.

You may wonder why you need to put this work in. Surely, if this is a more “natural diet” then our body should tell us all we need to know?

The problem with this is we simply don’t live in our natural environment and we were not brought up on our best diet. We have not learned from experience how much we need to eat to feel good.

I hope this works out for you, you can get back to me if you have some thoughts of your own.

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Love Fruit Podcast Episode 9 – Interview with Ellen Livingston

“Then in 2002, I learned of a natural, uncooked diet of fresh fruits and vegetables. After nearly 20 years of nutrition study, and as many years of suffering, the first book I read about a raw diet gave me the biggest “aha” moments of my life . . . I knew I had found some real answers, some core truths I was seeking. The very next day I adopted a raw vegan diet, and I have never turned back because I love the benefits so much.”

– Ellen Livingston

In this interview we speak to author, coach and speaker Ellen Livingston about her journey to a raw vegan diet. In particular she speaks about the importance of her spiritual journey and the connection between this and her health.

Ellen runs retreats and communities focused around raw foods, yoga and a healthier way of life. She has been a key speaker at the Woodstock Fruit Festival since it’s inception.

Check out this episode an our other episodes today.

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The Love Fruit Podcast Episode #5 – The Raw Viking- Robert Rehnmark

In this episode of the Love Fruit podcast we are joined by the Raw Viking, Rob Rehmark.

Rob has been on a vegan and raw vegan diet for many years and made his transition through following his own path. He has attended many fruit festivals around the world and inspired others with his videos on his Raw Viking page.

He now intends on moving to Ecuador to build his own fruitful paradise. I think you will enjoy this episode and Rob’s ideas a lot.

Find more about Rob here:

https://www.youtube.com/channel/UC-fpi1fdycaj8SVJ7Zg6i_A

And hear more episodes of the Love Fruit Podcast here:

Podcast

You can also find us on Spotify, Stitcher and other podcast networks.

 

 

 

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Don’t Eat This Raw Food To Avoid Tooth Decay As A Raw Vegan

Recently, a friend sent me a message.  She has been on a 100% raw vegan diet for over 5 years.

“Do you know anything about teeth?”, she said.

Unfortunately, I have had to learn a lot about teeth because I have had some issues with damage to my teeth over the last few years.

She let me know she had been to the dentist.  He had told her that the enamel was thin on A LOT of her teeth.  She had cried about it later that day.  She was no longer sure what to think about this diet as her dentist had told her that the problem was the fruit.

“Do you eat dates?”, I asked.

“Yes, ALL THE TIME” she said.

Bingo.

“Give up the dates, 100%, zero tolerance policy”

I went on to explain to her in detail why this was almost certainly the main cause of the issue.  I made sure to go over the point again and again as many people do not like hearing this advice.

Why am I so clear about this?

For years, I new that I was having problems with my teeth on a raw diet and couldn’t seem to find the solution.  I had been to many dentists and went to talks from raw food gurus and read their books.  I had become more confused rather than found clarity.

I started to make some changes that made a real impact such as using interdental brushes or floss sticks after meals to clear out the food that was stuck between the teeth.  I would brush more often and I switched back to flouride toothpaste after many years using “natural” toothpastes that had no flouride.

These things made a difference but still some damage progressed.

Eventually a dentist explained to me I must be eating sugar.  When I explained to him that I ate fruit but not sugar he clearly said to me:

“it’s not fruit, fruit doesn’t do that.  It doesn’t stick to your teeth like sweets do”

He told me about people that had a pattern of damage similar to mine.  They would suck on mints or hard boiled sweets all day long.  The sugar would sit in the mouth and the saliva would become like a syrup coating the teeth for hours at a time, making tooth decay more likely.

“What about dried fruit?”, I said

“Yes dried fruit is the same as sugar” he said.

I suddenly thought of all the times I would put a date in my mouth and just sit it right beside my teeth and suck on it til it almost dissolved.

Dates had sometimes been a staple of mine on a raw vegan diet.  I had never eaten dates until I became a raw vegan…I didn’t really know what they were until I heard some raw gurus online say that dates and bananas were the rice and pasta of a raw vegan diet.

Of course, they are delicious and easy to get anywhere.  They can be stored easily and they are always ready to eat.  They are also dense in carbohydrates which many raw foods are not.

Some people have said to me “but dates are natural”

This is correct but they are also a fruit from a desert climate.  Our ancestors would never have come across fruits like that and most fruits would not have grown in direct sunlight either so they would not have dried so readily.

When I made a commitment to give up dried fruit and dates in particular it made a big change.  I regret not making this change 4 or 5 years ago.

I was speaking to a raw food guru recently and I mentioned this to him.  He said “yes, dried fruit will do that”.  I was wondering why he had never mentioned this when I had heard people ask him about teeth issues.  His answer had been “some people say their teeth is better than ever, some people have issues”…but he never seemed to offer a solution.

Another expert gave an in depth talk in which he seemed to be blaming a mineral deficiency.  He seems to blame mineral deficiencies for everything so it’s not surprising that he would.  As the saying goes:

“To a man with a hammer, every problem looks like a nail”

However mineral deficiencies are not the cause of this particular pattern of damage. If I had had a mineral deficiency my dentist  would have seen something very unusual indeed.  

Diseases related to dietary deficiency are from a bygone age when food was limited and most people struggled to get enough calories never mind get all their nutrients.  This doesn’t stop their being a mass paranoia among vegans and raw vegans that their diet is deficient in something….but this is not the case here.

A third expert blamed the way we eat the raw vegan diet.  We tend to snack all day long and our teeth end up exposed to an acidic environment all day with not enough time to remineralise.

Though his information was good, it still missed the core of the problem.

I suggest you take dried fruit off the menu if you are having any teeth sensitivities at all.  This could save you a lot of pain, a lot of time and a lot of money in dental costs in the future.

In other news….

Are you interested in learning about UK Fruitfest?  I am hosting a webinar this week that is open to all to join.  It takes place on Thursday at 7pm GMT.

You can learn more about it and register here:

http://www.fruitfest.co.uk/registration

Stay fruity,

Ronnie Smith
UK Fruitfest

UK Fruitfest takes place this year from the 21st to the 28th of July 2019.  The venue is Croft Farm Waterpark, Tewkesbury, Gloucestershire.

Join our upcoming webinar this Thursday at 7pm CLICK HERE

 

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How Many Calories On A Raw Vegan Diet?

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Spoil Your Appetite With Fruit – Video With Dr Doug Graham

Have you ever wondered why desert has to be served after a big meal?

Why is our desire for food not completely satisfied by our meal?

Dr Doug Graham speaks about this concept in this video.

Generally, people do not eat enough volume or enough simple carbohydrate to truly spoil their appetite…leaving them snacking all day long or eating sweets after every meal.

This is because we are designed for consuming fruit. A larger volume of food and a food full of instant fuel from the sugars that are in fruit.

To truly feel a sense of satisfaction, learn to eat enough fruit!

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Jesse Bogdanovich’s Amazing Raw Food Healing Journey

Jesse Bogdanovich came to UK Fruitfest in 2016. He shared with us his story of healing on a raw food diet.

He made a truly amazing recovery and we are so glad he was at the festival to share his story with us.

The raw vegan diet has the power to change your life. Some people recover their health, some people find new purpose in life, others fall in love with nature or fitness.

It is a truly epic adventure. Once you are on the path you will never look back!

#fruitarian #rawvegan #rawfood #ukfruitfest #fruitfest

UK Fruitfest takes place from the 21st to the 28th of July 2019. The venue is Croft Farm Waterpark Tewkesbury, Gloucestershire. Book now: http://www.fruitfest.co.uk/registration

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The Golden Age And The Fall Of Mankind – Video With Tony Wright

Tony Wright joined us in 2016. He is the author of the books “Left In The Dark” and “Return To The Brain Of Eden”

Tony is the unofficial world record holder for the most days and nights spent without sleep, which shows his dedication to try to unlock the secrets of the human brain.

Could the move away from our natural diet of fruit have done more than just impacted the health of our body? Could it have affected the evolution of our brain?

Has our brain devolved? Did we once have abilities and function that we only now get glimpses of?

Read his books to learn more.

 

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