The 4 Principles Raw Diet

8/6/2019 The 4 Principles Raw Diet

1/24

The 4 Principles of aHealthy Raw Diet

How to End Your Confusion and Go

Raw Today!

by Swayze Foster

www.fitonraw.com
http://www.fitonraw.com/http://www.fitonraw.com/


2/24

Copyright and Disclaimer

Except for personal use, no part of this publication may be reproduced ortransmitted in any form whatsoever, electronic, or mechanical, includingphotocopying, recording, or by any informational storage or retrieval systemwithout express written, dated and signed permission from the author.

None of the recommendations or information contained in this publicationshould be considered medical or health advice. The publisher anddistributors of this special report recommend that you consult a physicianbefore making any dietary change or before implementing a new exerciseprogram.

While every attempt has been made to verify the information provided inthis special report, neither the author nor her affiliates/partners assume anyresponsibility for errors, inaccuracies or omissions. The responsibility for any consequences resulting from any suggestion or procedure describedhereafter does not lie with the author, publisher or distributors of this book.

Feel free to print this book and share it freely.

Copyright 2009 Fit On RawAll Rights Reserved.

Published by:Fit On Raw

P.O. Box 38122Germantown, TN

38183-0122www.tonraw.com

The 4 Principles of a Healthy Raw Diet

Fit On Raw 2009, All Rights Reserved Page 2
http://www.fitonraw.com/http://www.fitonraw.com/


3/24

About the Author

Swayze Foster

Swayze s interest in diet and tness began early on in anattempt to release excess weight. After over 2 years ofstruggling with anemia, restless leg syndrome, andthose last 10 pounds, she stumbled upon the raw fooddiet in late 2007. Swayze has been actively living andavidly promoting a low-fat, high-fruit raw vegan diet eversince.

In May 2007, Swayze

s love of animals convinced her tostart her own successful pet sitting business. Shecurrently has four beautiful raw-fed pets of her own, one11-year-old Border collie and three adult domestic tabbycats.

Swayze s formal studies include a focus on philosophyand anthropology at the University of Memphis.



To receive Swayzes raw health and fitness newsletter Peachy KeenEzine , as well as lots of practical information on going raw and beingfit, go to:

www.fitonraw.c om
http://www.fitonraw.com/http://www.fitonraw.com/http://www.fitonraw.com/


4/24

Table of Contents

FEELING CONFUSED? 5

WHY RAW ? 5BENEFITS OF RAW 6

#1:EAT ENOUGH CALORIES 8

THE TRUTH ABOUT FRUIT 8BENEFITS OF FRUIT 9HOW MUCH FRUIT ? 11

#2:LIMIT FAT CONSUMPTION 13

MACRONUTRIENTS DEMYSTIFIED 13THE P ROBLEM WITH TOO MUCH FAT 14HOW MUCH FAT ? 15

#3:DONT NEGLECT YOUR GREENS 17

FRUIT F IRST , GREENS S ECOND 17HOW MUCH GREENS ? 18

#4:TAKE A WELL-ROUNDED APPROACH 19

DIET IS NOT THE END -ALL , BE -ALL 19

PUTTING IT ALL TOGETHER 20

7 DAY MEAL P LAN 20

COUNTING CALORIES 23CONCLUSION 24




5/24

Feeling Confused?

If you are reading this special report, it probably means that you are brand new to theraw food diet. Perhaps you encountered it somewhere on the web or heard about itfrom a friend. Regardless, Im sure you are very excited and cant wait to get started!

With that said, you might be a little confused about exactly how to get started. Okaymaybe really confused! Thats completely understandable.

I remember when I first heard about a raw food diet. Not only did I have no clue as to

what exactly to eat, it seemed that no one else in the raw food movement did either!There are so many raw philosophies and gurus out there that it can be overwhelmingfor any beginner.

Luckily, I found myself on the right raw path fairly quickly and I have been following itever since. After reading The 4 Principles of a Healthy Raw Diet , you will be armedwith the tools you need for raw success!

But first, lets look at the basics.

Why Raw?Why go raw in the first place? Is there really a difference between foods that arecooked and foods that are raw? Arent raw foodists just a bunch of crazy tree-huggers?

No, we are not all tree-huggersbut we are a bit crazy! ;)

On a more serious note, there is a huge difference between cooked and raw foods. Here are just a few ways in which raw foods excel:




6/24

Raw food is more nutritious - Cooking food, whether you steam or fry it,removes much of the water from the food. Just look at the difference before andafter a pound of spinach is cooked! This water is necessary for both hydration of the body and assimilation of many important nutrients by the body.

Raw food is not altered Cooking food completely changes the chemicalmakeup of the food. For example, heating proteins fuses the basic amino acidchains together in a process called denaturing. The human body cannot dissolvethese unnatural bonds and so the food becomes useless to the body, not tomention toxic. Also, cooking carbohydrates results in carmelization of the sugarsand heated fats quickly become rancid.

Raw food contains fewer calories per bite --- A pound of bananas containsonly 400 calories with 3% fat. Compare that to the same amount of broiled steakand you get a whopping 1251 calories, 64% of which is fat! And thats with theexcess fat trimmed off.

Raw food is much more satisfying Because raw foods retain their water andfiber, they are higher in volume. On a healthy raw vegan diet, you can eat a verylarge amount of food and you will still lose weight!

Okay, so raw foods are inarguably better for us. But what about the effects of eatingthis way? What benefits can you expect from a raw food diet?

Benefits of RawHere are just some of the awesome results you can experience on a healthy rawvegan diet :

Improved digestion

Permanent weight loss

Increased energy

Better sleep




7/24

Great hair

Smooth, soft skin

Healthy teeth and gums

Mental clarityAnd so much more!

So what are you waiting for? Lets get started! :)




8/24

#1:Eat Enough Calories

The calories we eat on a day-to-day basis provide the fuel our bodies need to function.Without sufficient calories, we will not receive adequate fuel or nutrition.

Remember the comparison I made between a pound of bananas and a pound of steak?The steak contained over half the amount of calories as the bananas. This means goodthings for you. To meet your caloric needs, you get to eat substantially more calorieson a raw diet than you do on a cooked diet.

I say that you get to eat more calories because I see this as a plus rather than a minus.Im sure you do too! How many diet programs have you been on that have insisted oncalorie restriction? Personally, Ive been on far too many to count.

With that said, the average raw foodist has a problem with the calorie concept. Unlikemost Americans, many raw foodists do not eat enough calories! This has all sortsof consequences, such as severe cravings, binges, unwelcome weight loss and overallfatigue.

Believe it or not, there is a simple explanation for why the average raw foodist does noteat enough.

The Truth about FruitThere are several myths circulating within the raw food movement regarding fruit.Some raw food leaders even advocate severely limiting or even eliminating nutritious

sweet fruits such as bananas, peaches, mangoes, and oranges! As a result, many rawfoodists do not eat enough fruit.

I find that for most people on cooked food diets, fruit is not an issue. We have all heardsince childhood the importance of eating your fruits and veggies. While it might seemrather strange to eat a lot of fruit, most people are pretty open-minded. It is usually the




9/24

raw foodist that regularly shuns fruit.

To get to the bottom of this misguided fear, lets take a look at the most common fruitmyths.

Fruit is the cause of sugar metabolic disorders --- Many people, not just rawfoodists, believe that disorders such as diabetes and Candida are directly relatedto fruit consumption. It is not fruit that causes these disorders, but an excess of fat. Too much fat in the bloodstream blocks insulin from the pancreas fromreaching the sugar. The pancreas becomes fatigued from producing extra insulinand the blood-sugar level becomes elevated because the sugar cannot betransported out of the blood by the insulin.

Simple carbohydrates do not provide adequate nutrition --- The fallacy heresimply lies in equating sugar with refined sugar. There is no question thatprocessed junk foods like sugary cereals, donuts, and candy offer no nutritionalvalue whatsoever. In fact, these foods do a lot of harm to our bodies. However,raw fruit is not part of this category. The simple sugars glucose and fructosefound in fruit provide easy-to-access fuel for our bodies in their natural states.

You simply cant eat a meal of fruit --- Oh, really? While it may be hard at firstto eat an entire meal of fruit, it gets easier with time. In fact, eating a large fruitmeal is extremely enjoyableand completely guilt free!

Benefits of FruitNow that weve discussed some of the problems with fruit, I want to talk a little bitabout the benefits of fruit.

Fruit is easy to digest --- Fruit is very easy to digest because the sugars in fruitare already in their simplest forms. The body does not have to do any extrawork. It literally takes minutes for the body to digest a simple meal of fruit!

Fruit is water rich --- Fruit is full of water. Even dense fruits like bananas




10/24

contain much more water than any cooked food. This leads to easy digestionand satiation, not to mention comfortable elimination. :)

Fruit is packed with vitamins and nutrients --- The various vitamins andnutrients in fruits are necessary for adequate nutrition. For example, fruits arehigh in vitamin C, an essential vitamin for human health; we do not produce thisvitamin like carnivores. Just about everyday a new scientific study is producedlinking the consumption of fruits to healthy living. Im sure you have heard of theconnection between fruits like grapes and pomegranates and the antioxidantsthey contain. Its the big to-do right now.

Fruit is full of fiber --- Fruit in its whole state provides lots of fiber. Fiber is

necessary for digestion, satiation, and elimination. Unlike the fiber in complexcarbohydrates, the fiber in fruit is water-soluble. This means that it is easy-to-digest and does not harm the soft walls of our digestive tracts.

Fruit is appealing to everyone --- Everyone loves fruit! No one can resist thebeautiful colors and aromas of fruit. I bet you have noticed that whenever a freshfruit tray is offered at family or friendly gatherings, people flock to it.




11/24

What about complex carbs?

You might be wondering why I have not mentioned complexcarbohydrates like potatoes and grains. Complex carbohydrate means

that the starch in these foods must be converted into sugar before itcan be properly absorbed and assimilated by the body. Fruit is alreadyin this easy-to-digest form.

Humans do not have the ability to fully digest grains like somebirds do. Thats because we lack a little pocket in our throat called acrop that removes the tough outer shell from the grain. In addition,grains contain insoluble fiber, which is very tough and can actually leavelittle tears in our intestines!

Plus, who would want to eat a raw, starchy sweet potato or ahandful of flavorless grains anyway?

How Much Fruit?The amount of fruit actually required in the diet will vary from person to person. You

should eat as much as you care for until you are full and this fullness should last untilyour next meal time (about 3-5 hours).

If you find yourself hungry an hour after a meal, you did not eat enough fruit.

For those of you who need direct guidelines, 80-90% of your daily consumptionshould come from sweet fruit. This actually closely mimics the dietary habits of our closest primate relatives.

This means you will get to eat a substantial amount of fruit to meet your caloric needs.Lets return to the banana. One medium banana has about 100 calories. To eat 2000calories, you would get to eat 20 bananas.




12/24

Again, I say get to eat because it really is a pleasure to be able to eat as much as youwant. By eating a diet comprised of mostly fruit, you will be getting the best nutritionand fueling your body right.

Take a lesson from your primate cousins

I find it interesting that many people like to pick and choose whatthey want to take from nature. For instance, people eat raw because itsnatural, but then they create complicated mock pizzas and rawburgers. Correct me if Im wrong, but I dont think nature provided uswith a pizza tree or a burger bush.

If you want nature to be your guide, look to your closely relatedprimate friend the bonobo chimpanzee. These intriguing creatures arefrugivorous, eating a diet of primarily fruit with small amounts of vegetable matter, nuts and seeds. While they do partake in animalconsumption on occasion, this is only 1% or less of their diet.

All of the other great apes eat a high-fruit diet as well. The onlyexception is the mountainous gorilla, who does not have access toadequate fruit. When given the choice, even the gorilla prefers fruit

over greens, bark, insects, etc.




13/24

#2:Limit Fat Consumption

Im sure many of you know the importance of limiting how much fat you eat. Thats theone thing that almost every diet program has in common! A new study is producedalmost everyday pointing to the consequences of too much fat. The results cannot beignored.

However, there is one group of eaters who like to scoff at these facts about fat. Youguessed it, the raw foodists. The average raw foodist eats 65% of his or her calories from fat! Thats more than the average American.

This actually makes perfect sense. Let me explain.

Macronutrients DemystifiedThere are three macronutrients that provide our bodies with the calories we need:carbohydrates, protein, and fat. While it is thought that protein provides a lot of calories, this is unfounded. Many supposedly high-protein foods are actually high-fat

foods. For instance, one ounce of pecans is only 5% protein, but 87% fat!

Did you know that the average American consumes only 16% of his or her calories from protein? On a diet of 2000 calories, that means only 320 caloriescome from protein.

We already established that the average raw foodist does not eat enough simplecarbohydrates. That only leaves us with fat, in the form of nuts, seeds, oils, and

avocados. These are the foods that provide the calories in most raw diets.




14/24

How much protein do we actually need?

People are really confused when it comes to the amount of proteinthe human body actually needs. This is perfectly understandable. There

is so much misinformation out there, even within the raw movementitself. It can be hard to sift through it all and uncover the truth.

Actually, all foods contain protein. Fruit on its own will provide you with 3-6% of your calories from protein. The best way to get yourprotein is to eat a healthy raw vegan diet predominated by fruit, alongwith moderate amounts of vegetables and limited nuts and seeds.

Still not convinced? What about a human child? One would thinkthat growing children need the most protein of all, right? However,human milk contains only 5-6% protein.

The Problem With Too Much FatMany raw foodists will argue that raw fats are much healthier than cooked fats and donot result in such problems as heart disease and atherosclerosis. In essence, you can

eat as much avocado, nuts, and seeds as you want as long as they are raw.

Yes, its true that raw fats are much better than cooked fats. Cooked fatty foods havehad the majority of the water removed and many necessary micronutrients along withthat water. And lets not forget all the nutrients that are destroyed by the heat alone.

Once fats are cooked, they quickly go rancid and produce harmful carcinogens. Themore oxygen that these foods come into contact with, the more rancid they become and

the more dangerous carcinogens they produce.

However, too much fat in any form produces a host of problems for the consumer.

Excess fat interferes with sugar metabolism --- As discussed in Principle #1,




15/24

fat takes a much longer time to digest than fruit. This excess fat keeps insulinfrom reaching the sugar, resulting in sugar metabolic disorders like Hypoglycemiaand Candida.

Excess fat interferes with transportation of oxygen - -- Too much fat in thebloodstream also interferes with the red blood cells ability to transport oxygen.A low oxygenated body is a perfect environment for cancer cells to thrive.

Excess fat is linked to various conditions --- These include heart disease,atherosclerosis, breast cancer, prostate cancer, arthritis, and even depression.

How Much Fat?Unlike sweet fruit, it is very easy to quantify how much fat we should eat. No morethan 10% of your daily calories should come from fat. Anymore than this and itmeans that you are not eating enough carbohydrates. Again, this is what we see withthe other great apes.

In practice, this means 1-2 ounces of nuts/seeds or half to one medium-sized avocado.This amount may seem rather paltry, but remember that you will also be eating a greatdeal of delicious sweet fruit. You will hardly have room for anything else!

And if you feel the need to include more fatty raw food in your diet, you simply need toincrease your consumption of sweet fruit at meal times.




16/24

When to consume fatty foods

Because fat digests so slowly compared to fruit, I suggest eatingfatty foods during your dinner meal. If you eat fat before a fruit meal,

you will experience complications in your digestion.The best way to do this is to begin dinner with a fruit meal and

then continue with a vegetable salad, soup, etc. in which you can addsome avocado, nuts or seeds. Just make sure to wait at least 30minutes between your fruit and vegetable meal so that the fruit is fullydigested before you consume any fat.

You also do not have to eat fatty foods everyday. Personally, Ihave gone weeks without eating any fatty foods. You will not becomedeficient in essential fatty acids because these can be found in sweetfruits as well. On just fruit alone, 3-5% of your calories will still comefrom fat.




17/24

#3:Dont Neglect Your Greens

Vegetable foods are an important addition in a healthy raw vegan diet. Vegetables likelettuce and zucchini contain more minerals and high-quality protein than sweet fruits do.Did you know that romaine lettuce contains almost 25% protein and is sufficient iniron, calcium, and sodium?

Adding vegetables into your diet also adds great variety. There are so many differenttypes of greens and non-sweet fruits available all year round.

All vegetables are not created equal

Cruciferous vegetables such as broccoli and cauliflower areacceptable once in a while, but should be limited as they are a little bitharder to digest.

The best vegetables are tender leafy greens such as romaine andiceberg lettuce. These foods are easily digested by the body and,therefore, provide for great nutrient absorption and assimilation. A good

variety can be found in most supermarkets and organic is steadilybecoming more available. You can even grow your own with very littleeffort!

Non-sweet fruits, what I like to call vegetable fruits, are alsoexcellent. Botanically, these foods are fruits. Culinarily, they lack a lotof sweetness and have a higher mineral content similar to vegetables.

Fruit First, Greens SecondWhile greens and vegetable fruits are very important in a healthy raw vegan diet, theydo not provide much in the way of calories. One pound of romaine lettuce onlyprovides 77 calories! And thats quite a lot of lettuce.

This is one of the main reasons why sweet fruits will be your staple. They provide the




18/24

nutrition and calories to meet your needs.

While it may seem a bit difficult to eat a meal of fruit, it will not stay this way forever. If you give it your all and really make the effort, you will find yourself eating poundsof fruit and enjoying it!

How Much Greens?I recommend about 1-2 pounds of greens and/or non-sweet fruits per day. You can eatthem in the form of a salad, on their own, in a green smoothie, etc.

Many people find it hard to eat this much vegetable matter in one sitting. An easy wayto increase your vegetable consumption is to blend your greens into a smoothiewith fruit.

Called green smoothies, these are very popular within the raw movement. And withgood reason! Blending your greens does the chewing for you, making it much easier toincrease your consumption. Not to mention the great combination of sweet fruit andrefreshing greens!

See my 7-day menu plan for examples of some awesome green smoothies. :)




19/24

#4:Take a Well-Rounded Approach

Now that you have come to understand the basics of a healthy raw food diet, I want tothrow in a very important concept that most people miss. It is this lack of understandingthat can lead to fanaticism within many diet programs, especially the raw foodmovement.

Diet is Not the End-All, Be-AllWhile it is no question that what you eat on a regular basis is extremely important toyour overall health, food is not the only factor.

Here are a few of the lifestyle factors that have a direct influence on your well-being.

Adequate exercise

Adequate rest and sleep

Fresh air

Sunshine

Mental stimulation

Healthy relationships

There are many more, but these are the factors that people tend to miss. If I had topick, I would say many people disregard sleep all together. This is a shame becauseeven the best efforts put towards diet and exercise can be affected for the worse without

enough sleep. Never forget the power of a good nights sleep.




20/24

Putting it All Together

Now that weve gone through the 4 principles of a healthy raw diet , lets tie it alltogether into a simple diet plan.

Eat Enough Calories Make sure to consume enough nutrient rich sweet fruitto satisfy you, between 80-90% of your daily calories, so that you are completelysatisfied between meal times.

Limit Fat Consumption Limit fat consumption to 1-2 ounces of nuts/seeds or

one half to one medium sized avocado per day (based on a 2000-calorie diet)

Dont Neglect Your Greens --- Eat 1-2 pounds of mineral rich greens/non-sweetfruits like romaine lettuce, cucumber, and tomatoes a day.

Take a Well-Rounded Approach --- Being healthy is more than just diet. Cleanair, exercise, sunshine and sleep are all necessary to experience optimal health.

7 Day Meal PlanHere is a simple 7-day meal plan that will allow you to get started today. It is based ona 2000-calorie diet. As you will see, it is very easy to modify.

Day 1

Breakfast --- 12 large peaches (730 calories)

Lunch --- 7 medium bananas (730 calories)




21/24

Dinner --- Salad of 2 heads of red leaf lettuce, 1 medium cucumber, and 5medium oranges (480 calories)

Day 2

Breakfast --- Smoothie of 5 bananas, 1 pint of strawberries, and 1-2 cups of water (670 calories)

Lunch --- 7 medium bananas and 5 stalks of celery (760 calories)

Dinner --- Course 1) large cantaloupe, Course 2) Half a pound of tomatoes, half an avocado, squeeze of lime over a huge bed of greens (560 calories)

Day 3

Breakfast --- 5 mangoes (670 calories)

Lunch --- 2 pounds of grapes (630 calories)

Dinner --- Salad of 2 heads of butter lettuce, 1 medium red bell pepper, and 8medium grapefruits (700)

Day 4

Breakfast --- Fruit salad of 3 medium papaya, 3 medium oranges, and 3medium kiwi (700 calories)

Lunch --- Smoothie of 5 mangoes, 4 oranges, 1-2 cups of water and 10 small




22/24

leaves of romaine (960)

Dinner --- Course 1) 1 medium pineapple, Course 2) Soup of 4 mediumtomatoes and a handful of basil (330 calories)

Day 5

Breakfast --- Half of one large watermelon (680 calories)

Lunch --- 2 pints of strawberries and 2 pounds of grapes (850 calories)

Dinner --- Salad of 4 medium kiwi, one fennel bulb, and 1 ounce of raw pistachionuts (416 calories)

Day 6

Breakfast --- 12 deglect noor dates and 6 apples (700 calories)

Lunch --- 3 pints of wild blueberries (690 calories)

Dinner --- 2 medium zucchini sliced into pasta with sauce of 3 mangoes, 1 pintof cherry tomatoes and basil to taste (560 calories)

Day 7

Breakfast --- 1 pound of persimmons (580 calories)

Lunch --- Smoothie of 5 bananas, 1 pint of blueberries, and 1 bunch of spinach(790 calories)




23/24

Dinner --- Course 1) 2 pints of raspberries, Course 2) 12 medium stalks of celerywith 2 tbsp of raw sesame tahini (567 calories)

This menu contains much more variety than what most people eat in a day, or even aweek. I just wanted to show you what is possible. You will likely only use a few of thesefruits during the week, depending u pon what is in seas on and available in your area.

For instance, if it is autumn, you will probably be eating lots of grapes and persimmons.During the summer, melons, stone fruit, and berries are in season.

Of course, some fruits like bananas and papaya are available all year round. Bananasare known to be a staple in a high-fruit diet because they are calorically dense, easy toeat, and cheap.

I also tried to use fruit that is available in most grocery stores. Feel free to include moreexotic fruits like cherimoya, rambutan, durian, and jackfruit. They are regarded asextremely delicious and add great variety throughout the year.

Counting CaloriesAt first, I recommend to keep track of your calories on a daily basis. This will ensure thatyou are eating enough sweet fruit and not overdoing it on fat.

The source I recommend for this is www.nutridiary.com . Its free and easy to get started.

Once you are more comfortable with this way of eating, you will no longer need to trackwhat or how much you are eating.


http://www.nutridiary.com/http://www.nutridiary.com/http://www.nutridiary.com/


24/24

How many calories should I eat?

Typically, an active woman needs at least 2000 calories while an activeman needs at least 2500 calories per day.

If you sign up with nutridiary.com and fill out the personal data (height,weight, activity level, etc.), the site will generate a rough estimate of howmany calories you need each day.

Remember, this figure is merely an estimate. You may find that you needmore food to feel satisfied after meals or less food if you feel stuffedafter meals.

ConclusionI hope The 4 Principles of a Healthy Raw Diet has shown you how simple it really is togo raw. You can literally get started today by simply starting your next meal with asmuch fruit as you care to eat.

Now go eat some fruit! :D

Swayze

What are your thoughts on this report? Did you love it? Hate it? Have you alreadyforgotten what you read? Please send your comments to [email protected] or stopby the Fit On Raw Blog and leave a comment: www.fitonraw.com/blog

mailto:[email protected]://www.fitonraw.com/bloghttp://www.fitonraw.com/blogmailto:[email protected]:[email protected]

Documents

The 4 Principles Raw Diet