Raw Till 4 Principles

Freelee, who came up with the Raw Till 4 program, has provided a valuable, but lengthy document, listing the Raw Till 4 Principles.  These principles lay out the ground rules for following the program to make sure you get the best results.

After I started following the program I decided to make a quick RT4 cheat sheet that listed the program principles in a more succinct way.  This allowed me to post it on my fridge for quick and easy reminders on the RT4 guidelines.  I’m a stickler for following the rules, and having these rules handy helped me a lot.  I hope it will help you too!

The RT4 principles are your guiding light.  To get the most benefits, you should follow these principles to the letter daily.  Think of it as your Raw Till 4 bible.  I’ve created an image of the file for some color.  I’ve also created a PDF for you to download and print.

Click here to Download PDF of Raw Till 4 Principles Cheat Sheet

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RT4 principles

How To Live Raw Till 4 – Principles

  • Eat Plant foods Only. NO animal products
  • Raw fruits & greens ONLY till 4 pm
  • 1,000+ calories from fruit for breakfast
  • 1,000+ calories from fruit for lunch
  • Big green banana smoothies perfect for Breakfast and Lunch
  • High carb cooked dinner
  • For cooked dinner eat potatoes, root veggies, rice, gluten-free pasta
  • Daily fat intake ≤ 10%
  • Salt intake ≤ 1000mg per day
  • Eat whole, unprocessed foods ONLY.
  • Avoid all oils!
  • Big Green Salad With (Before) Every Dinner
  • Eat Organic foods if possible
  • NO sweets or fruit after cooked dinner
  • Eat Fully Raw One Day Per Week
  • Unlimited calories every meal, no restriction. Pound that fruit down!
  • Avoid Chickpeas, beans, lentils if possible
  • Drink > 4 Litres of Water Daily
  • Exercise Daily (Walk, jog, bike, etc)

This summary is based on the Raw Till 4 Principles created by Program designer Freelee at https://www.facebook.com/groups/rawtill4/

 

 

124 Responses to Raw Till 4 Principles

  1. […] Raw Till 4 Principles […]

    • Sina says:

      Hi I am coming from a history of Anorexia an Binge eating and would love to try this lifestyle, but I have some Questions:

      1. Why can you not have a cooked high carb meal for lunch and dinner?
      I am working in an office and we always have lunch together.
      2. can you eat your breakfast instead of drinking it? Sometimes I would like to chew my food.

      • Raw Till 4 says:

        Hi Sina,

        1. Because then they would have to call it something other than raw till 4. 🙂 but seriously, that is the guidelines they came up with so you’ll have to ask them for the science behind it.
        2. You can ALWAYS chew your food! I just happen to prefer smoothies as it is much quicker for me to eat the required amount of food.

      • Audrey says:

        Sina,

        From what I’ve learned, the primary reason that they suggest saving cooked food until after 4pm (so, essentially, dinner time/final meal) is because they are advocating for a high fruit diet, primarily. They believe that raw, fresh, organic fruit is the best form of food/nutrients/carbohydrates, but raw till 4 is meant to provide a way for those who are not ready to commit to a fully raw lifestyle to still partake in it for the most part. And because eating sugary fruits after eating cooked foods can cause fermentation and bloating/digestive issues, it’s best to save the cooked foods for last in the day, that’s all. Just to keep everything moving properly through your system!

        My suggestion is to try to stick to fruit during the day and either fruit for dinner or cooked carbs at that time, but if you have days in which you’d like to eat cooked carbs for lunch or even for breakfast, go ahead and do that! I would just probably continue the cooked foods throughout the day at that point then, just to ensure digestion is not messed with too much. I’ve learned of many people who have incorporated much more cooked carbs into their diet on this lifestyle and have been just great with still receiving the benefits! But in my experience, I simply don’t feel as fantabulous eating anything else as I do eating an abundance of my favorite fresh, organic fruits.

        It’s really all up to you! This lifestyle is meant to provide you with abundance in many different ways, not to make you feel restricted and secluded. Eating with friends on this lifestyle is so much easier than I think many people realize coming into it. 🙂

        Hope this helps! Good luck. Your body will thank you for this!

    • kat says:

      Why avoid lentils,chickpeas..??? They have protein, and a Lot of other nutrients we need daily!

      • Raw Till 4 says:

        Kat,

        Read the raw till 4 guidelines, Freelee explains why no lentils. I didn’t make up the program, I just follow it. If it doesn’t work for you it’s okay.

        • Stefany says:

          is it ok to eat past 6 days a week for dinner? Or would that cause weight gain?

        • Anthony James says:

          Leaving out pulses flies in opposition to all the wonderful advice from the MDs in PCRM. McDougall, Furhman, Barnard, Gregor etc. all have differing opinions on what is the healthiest plant based diet BUT they all agree pulses/legumes should be a part of everyone’s diet. Check out the research on these cancer-fighting little power-houses online. You’re right kat, freelee is wrong 🙂

    • Brittany says:

      Hi I have been on the diet for 2 months. Love it. Got diagnosed with addisons disease so I will live on steroids forever and just had hip surgery. Can’t workout for weeks and I am a workout aholic. Lol how much should I limit my dinner to. Cause on the steroids I’m always starving. I’m just worried I’ll gain not working out and not moving a lot especially water weight

    • BA says:

      What about corn and corn chips? I don’t eat pasta.
      And so no dessert ? I usually eat fruit or wine for dessert?

    • Desiree Rosa says:

      HI Freelee thank you for having a conviction about veganism and sharing your passion with the World. I’m a pre-med student and I would love to hear your advice about living on this lifestyle on a budget. Also, I would like to know why should Chickpeas, beans, lentils be avoided! Thank you for the inspiration I start my Vegan Lifestyle this month 😊

    • Joanna says:

      Hello, please can someone help me. I am a meat eater but i am just adjusting to the vegan lifestyle. I would like to go rawtill4… is oatmeal ok for breakfast. at the moment i am having oats, soya milk, blueberries for breakfast, 2 bananas, 4 dates a grapefruit and a pear during the day and peanut butter and bread and rice and veg. I have lots of different fruits rather than a ‘monomeal’ is that not as effective? and am i eating enough fruit…. i feel kind of strange eating more my ‘5 a day’ also can bananas go out of date, as freelee recommends ripe bananas but the ones i have here aren’t ripe yet they are out of date tomorrow?

      • ShuttleWitch says:

        No, Oatmeal is not okay for breakfast. Just fruit or green until 4pm!

      • Anthony James says:

        Freelee has a Youtube video which explains why the digestive system copes better with mono-fruit meals, although I’m not sure how detailed she explains it. You may want to read Doug Graham’s 80-10-10 book as I think that’s where she gets the info from. Her video is titled “Bananas ONLY diet! I ate bananas only for weeks”. But on this diet I don’t think mono meals are that important. It will be easier to get the required calories combining different fruits and will help keep the diet interesting and tasty.
        Have your oatmeal breakfast after 4 instead. Although I’ve been told by a naturopath not to eat fruit at night, but I don’t recall the reason why.
        I’ve chucked bananas in a blender that were so old they were mush inside and I’m still alive to tell the tale so don’t worry. Just avoid eating them green/starchy. Bananas don’t go “out of date” quickly like other fruits, they have a jacket that seals in freshness for ages!!!
        5 bananas is not too much, in fact it’s not enough. Freelee ate 50 in a day once and durianrider told me he ate 75 in a day once! My best is only 23 🙁

    • ori says:

      What about a snack after you eat cocked food ?
      What you can eat ?

    • Georgina says:

      How can you get enough protein if you avoid chickpeas, lentils and beans?

      • Anthony James says:

        You could eat only bananas all day and get enough protein (just like potatoes). So don’t worry. Do some research on “the protein myth”. Read the 80-10-10 diet.

  2. Cathie Ducase says:

    Hi, I just want to ask this question, does eating too much fruit increase your triglyceride to dangerous level? most especially for those people who haven’t fully transitioned yet to this style of eating. Thanks and more power to RT4!

    • Raw Till 4 says:

      Hi Cathie, I really am not able to answer that question medically. I can say from experience, that my triglycerides fell after transitioning to raw till 4 diet from my previous SAD diet. However, I also cut way back on alcohol consumption at the same time, so the lower triglycerides could have been a result of cutting down the alcohol.

  3. KJ says:

    Hi I was wondering why there is a rule to avoid oils? Obviously mainstream vegetable oils (eg canola oil) we know aren’t good for us but olive oil, coconut oil and macadamia oils are because of the medium and long chain fatty acids. From a nutritional point of view I understand the body needs some lipids as ‘essential’ fatty acids since the body cannot produce them on its own & they’re needed due to some vitamins being only fat soluble so we needs some good fats in our diet to help transport vitamins and other substances throughout the body, so why no oil & low fat on the Raw till 4 lifestyle ? Im trying to learn as much as I can about this lifestyle before embarking on it. thanks!

    • Raw Till 4 says:

      Because raw till 4 is about high carb low fat. Fat intake should be in the 5% range. So that leaves little room for oils or nuts.

  4. Lisa Baylis says:

    How many grams of sodium per day? Thank u 🙂

  5. Ziba says:

    I am just wondering if I can eat bread after 4? Thank you!

  6. Kit says:

    Hello!

    I am new to this and I am trying to do as much research as I can. I’ve noticed the area I live in doesn’t necessarily have the greatest variety of fruits (during the winter specifically). I keep running into generic fruits which I feel will plateau my taste and interest. I am wondering can I use frozen fruits during this time or is a BIG NO, NO to this diet plan?

    Thank you!

  7. Donna says:

    Why do you avoid Beans and legumes? Are raw nuts ok before 4pm?

    • Raw Till 4 says:

      Chickpeas, beans, lentils are not high carb choices so should be kept to a minimum. They give too much protein if eaten in excess. They can be added if your fat & protein intake stays around 5% of calories for the day. Be aware that combining them with high carb foods may hamper digestion. If they are tinned make sure they have “no added salt” on the can.

  8. Heather Stubbs says:

    Hello! What about drinks… Green tea? Herbal teas? Also.. Occasional glass of vino? Thx..:)

  9. Marie says:

    I would like to know why no chickpeas, beans and lentil? Thank you

  10. Ashley says:

    I’ve looked into Raw till 4 obsessively for the past 2 days and I was wondering how much greens/veggies is ok to eat prior to dinner. I understand the demand for fruit and I embrace it completely because I’m so in love with fruit anyway but reading other posts I was concerned by the lack of advice or mention for eating veggies other than a small salad at dinner.

  11. Sam says:

    Can Chia seeds be eaten?

  12. C says:

    What sort of weight loss would you expect to see eating this way?

    How much exercise do you recommend?

    Do you not find that you gain weight due to the high sugar content in fruit (especially dates).

    I’m really keen to try RT4 but concerned that I will gain weight rather than lose it. 2000+ calories seems such a lot!!

    Appreciate your wisdom.

    • Raw Till 4 says:

      You may gain some weight initially. It really depends on how you’ve been eating before starting RT4. I try to get in moderate exercise 3 to 5 times per week, biking, walking hills, jogging, body weight exercises, etc.

  13. Natalee says:

    Green banana smoothie? What do you normally add to this?

    • Raw Till 4 says:

      You can add whatever you want! Of course cabbage and banana wouldn’t taste very good! My fave is spinach, next up is Kale. Sometimes I just add romaine lettuce.

  14. liz says:

    Ive been vegan for a month now and i was reluctant on continuing or going raw because i had heard about losing my period but then i saw your video on it. Im going to give this a try. Thank you so much. I love all your videos.

  15. keri says:

    How much money do you think I should expect to spend for 1 week on this diet?

  16. Iris says:

    you recommend one day just eating raw per day… so it means that you eat raw after 4? and if i feel like eating raw instead of cook other days.. is this ok?
    and another question is about the amount of fruits that you recommend to eat… i’m usually full with 3 portions of fruits, do i have to force myself to eat more?
    thanks a lot…
    much love

    • Raw Till 4 says:

      You can eat raw all day as much as you want! as for the portions question, don’t think in terms of portions, think in terms of calories. You need to make sure you eat the required amount of calories each day. Just try to focus on the more calorie dense foods, so you don’t get super full!

  17. Lara says:

    Should I supplement with b12?

  18. Kristoffer says:

    I’m starting raw till 4 tomorrow, my goal is to loose as much fat as possible but at the same time gain muscle, how should I exercise to build muscle om this diet?
    I’m 17years old, male, 174cm and 56kg, should i still ear 3000 calories a day?

    can I put chlorella in my morning smoothies?

    • Lia says:

      I’m new to raw till 4 and I have a few questions to help me commit better to this lifestyle.

      1.Can I have veggies throughout the day (carrots, cucumbers, tomatoes, beets or any vegetable before dinner, excluding the salad we should have before/with dinner)?

      2. How many times per week should I supplement with B-12? Should it be daily? weekly? monthly?

      3. Can my meals be a mixture of fruits (that work well when combined together) or should it be a mono?

      Thank you

    • Anthony James says:

      Chlorella is great if you can afford it. It’s loaded with B vitamins, protein, zinc, iron and magnesium.
      From my experience wait til’ your body has fully adjusted to this new diet and then hit those weights hard, making sure you’re getting the required 3000 calories. Download cronometer app if you’re unsure how many calories you’re getting. Stick with gentle exercise like 30 mins of walking every morning when you first start the diet.

  19. Mary says:

    Can you eat quinoa corn?

  20. Mary says:

    Quinoa & corn for the cooked dinner meal?

  21. Lexi says:

    So, I’m allowed to binge eat raw fruit and vegetables till 4pm?

  22. RJ says:

    Hey, I’m loving the idea of RT4 because while I love raw fruits and veggies I still love cooked food. And it’s totally not as intimidating as fully raw which I would love to do, but it would take a lot of will power and I’m not sure I’m prepared for that lifestyle.

    I was wondering though since fat is restricted how much avocado would be okay to have in a day? Because I LOVE me some avocado and I’d hate to have to cut it out.

    • Raw Till 4 says:

      I love avocado too! I try not to eat it every day and when I do I’ll eat a half one day with a salad, and then wait a couple days for the other half.

  23. Susan Hill says:

    Hi, can you eat vegetables for lunch and still have fruit after?

    • Raw Till 4 says:

      as long as they are raw and your stomach is okay with that I say go for it! Some food combo freaks may disagree with that but do it if it works for you!

  24. Sonia says:

    What supplements do you recommend on this diet?

  25. Vanessa says:

    I was wondering what you put on your big salads. Do you just eat lettuce or is balsamic vinegar OK? Also, can you eat olives on rawtill4?

    • Raw Till 4 says:

      I use Tessemae’s All Natural Raspberry Vinagrette!!!!! I love this stuff. It’s pricey and it may not be available in all areas. It’s oil free and delicious.

  26. Emma says:

    isn’t it bad for the digestion to eat raw with cooked food? And do you have any tips for bloatings? (I’m bloated all day long…)

    • Raw Till 4 says:

      Bloating is common at the beginning of your raw till 4 journey, but should subside. If it’s gone on a long time, you may have to look at your food combinations as some combos can cause bloating.

    • Anthony James says:

      you shouldn’t be eating raw and cooked food in the same meal anyway.

  27. Sarah says:

    Can you eat oats for dinner and how much carbs can you eat? Can you eat veggies for breakfast and can you eat as much as you want during the day or is it just breakfast lunch and dinner?

    • Raw Till 4 says:

      Approved sources of cooked carbs are potatoes, root veggies, rice, gluten-free pasta, high carb ancient
      grains. These should be your main dinner staples, with other wholesome plant-foods as sides.

      This is from the principles of raw till 4

  28. Alyssa Di Nuzzo says:

    Hi! I love the sound of Raw till 4 and I realy want to try it! But why can you have chickpeas, beans and lentils?

    • Raw Till 4 says:

      I think freelee’s logic on this one is that they are high in protein, and this lifestyle is all about the carbs! She doesn’t say you can’t have them, she just says you shouldn’t make them your main staple, but instead, use as a small side dish! I LOVE black beans so I do eat them in moderation.

  29. Daniel Neumann says:

    Hi. I am seriously considering this way of eating. I have just under 1 year until my wedding and would like to get in better shape and look good for my to be wife. I work a desk job in front of a computer 9-5 with an hour commute to and from work. I play a lot of sport but am just a little concerned that not moving around a lot from 8am till 6pm may not be good for this way of eating. If I exercise before work and follow the diet will it be much of an issue that I am not active between 8am and 6pm?

  30. alivia. says:

    hi. so i’m thirteen years old, and i really want to try this diet. the thing is, like i said earlier, i’m thirteen years old. my mom thinks that it’s a bit too hardcore for someone my age, so she won’t let me do it. she IS willing to let me do it if i eat a regular meal after 4pm (with meat and some processed foods and oil and other things). would this affect the rawtill4 diet, or is it okay for me to eat like this? thanks!

    • Raw Till 4 says:

      I don’t think you should follow raw till 4 at all if you’re going to eat meat each night, honestly. Best to wait till you’re older and and on your own to try raw till 4

    • Duncan says:

      Tell your mum to fuck off and make her watch “earthlings” and I turned veggie when I was 12. Your body is already an adult. Forget political laws on adult age. Here’s a link for earthlings:

      Earthlings (Full Doc for Education): http://youtu.be/oDdlDYWG7no

      Also watch this: 101 – Reasons to Go Vegan – Presentation: http://youtu.be/W4HJcq8qHAY

      And this: Gary Yourofsky – The Most Important Speech You Will Ever Hear…: http://youtu.be/U5hGQDLprA8

      And this follow up Q&A: Gary Yourofsky – Q&A Session, 2010 Ga Tech: http://youtu.be/7PR64HGJoyk

    • Magenta says:

      My son wanted to be vegetarian as soon as he found out that “chicken” meant eating an animal. He was 6 years old. If it’s your choice to be vegetarian or vegan your Mum should be supporting you in this decision x

  31. Frankie says:

    I’m 16 and I really want to start this lifestyle.i have had a lot of stress in my life lately and I think this could help. Also I have always been about 10 pounds overweight and in lm scared if I start I’m going to gain more weight in the beginning. I have a lot of things coming up like prom and other events. Do u have any advice

  32. Fatima says:

    Coming from a diet consisting of meat and animal products would you detox before doing raw till4 or do you just jump in and start this lifestyle What would you do to prepare your body for this lifestyle

    • Raw Till 4 says:

      Switching to Raw Till 4 will certainly detox that meat out of your colon 🙂 No need for a cleanse, those are unpleasant at best, and dangerous at worst.

    • Anthony James says:

      I disagree. But I can only speak from personal experience. If you were going fully raw then the high fibre content over time should sweep clean your colon/digestive tract. But as this diet still contains cooked food, depending on how many years before this you’ve been on the SAD diet, your colon will have plaque/mucous stuck on the walls which inhibit nutrient absorption. I can attest to this cos I passed a bucket load of it after 3 sessions of colonic irrigation and a colon cleanse regime consisting of consuming a disgusting cocktail of pysillium husks, bentonite clay, flax and chia seeds courtesy of Tyler Tolman 5 times a day (thank you Tyler). It looks like green seaweed or rubber and didn’t smell strangely.

      I have done the Master Cleanse or Lemonade diet on a number of occasions and juice fasts, mainly centred around apples and carrots. I have read that apple, ginger and lemon with a pinch of sea salt makes a great colon cleanse but haven’t tried it yet as I assume you’d have to invest in a wheat grass juicer in order to juice a piece of ginger or at least a good juicer like a Champion, not a centrifugal juicer which is too wasteful.

      I’m sure Harley and Freelee would knock fasts and cleanses but I’d be careful taking advice from someone who eats bags of white refined sugar (Harley) and bare in mind that Freelee is an expert on raw living and would, I assume, be eating a lot better than any of us are over the past decade. Even her pre-vegan diet seemed a lot healthier than 90% of the population if her book “Go Fruit Yourself” is anything to go by.

      Anyway, cleanses and fasts are a contentious issue, everyone has an opinion but in the end you need to experiment for yourself. People have done water fasts for 60+ days and been fine. I’ve never heard of anyone dying from fasting.

  33. Van says:

    Hi I would like to ask, won’t eating SO much carb at night make you gain weight? Most people avoid eating carbs once the sunsets or eat lesser carbs at night…
    And are there no cheat days?

    • Raw Till 4 says:

      Well, actually, the carbs are reduced for the dinner meal. But no, the carb myth is just that, a myth. it’s all the other crap people eat that make them gain weight. Cheat days won’t be necessary once you get in the groove.

  34. Anne says:

    Instead of making a smoothie could i use a juicer instead? Would this give the same amount of calories?

    • Raw Till 4 says:

      I really can’t say for sure but in my opinion smoothies are better as you’re getting all that wonderful fiber. That being said, I do love a carrot apple ginger juice a couple times per week!

  35. jason biggems says:

    How much does this diet cost you per week? I realize the health benefits but on average would you spend about the same as someone on a regular meat fish diet?

  36. Ann says:

    I was wondering if we need to excercise on this diet/lifestyle plan? If so how much?
    Oh and why can’t we have sweets (fruits) after dinner?

    • Raw Till 4 says:

      Everyone NEEDS to exercise, regardless of their diet/lifestyle plan! Fruit after cooked food = digestion issues.

      • Lilan says:

        is digestion issue the only thing? Like, it won’t let me gain more real weight or so? Just digestion issues?

  37. Giselle says:

    Why avoid chickpeas, beans, and lentils?

  38. Lia says:

    I’m new to raw till 4 and I have a few questions to help me commit better to this lifestyle.

    1.Can I have veggies throughout the day (carrots, cucumbers, tomatoes, beets or any vegetable before dinner, excluding the salad we should have before/with dinner)?

    2. How many times per week should I supplement with B-12? Should it be daily? weekly? monthly?

    3. Can my meals be a mixture of fruits (that WORK well when combined together) or should it be a mono?

    Thank you

    • Anthony James says:

      B12 daily, unless you’re eating foods fortified with B12 after 4 or adding spirulina to your morning smoothie. Nerve damage from B12 deficiency is irreversible, please don’t risk it.

  39. Camp says:

    Just curious why you cut out legumes and beans? I’m a triathlete and been a vegan/(low fat/high carb) for 3 years after watching forks over knives. I train consistently 5-7days a week and this way of eating has taken me to the next level of my sport. I’ve always considered beans and legumes a staple in my diet because of the high carbs& protein. I eat them every day. Thanks for spreading the high carb/low fat message!

    • Anthony James says:

      Exercise builds muscle, not just eating protein. When I did the 80-10-10 diet (and essentially halved my protein intake), i lost a slight amount of muscle mass initially as the water retention moved out of the muscles but as I kept weight lifting and adhering to the diet, the muscle went back to where it was before.

  40. Sydney says:

    Hi I was just wondering for dinner if I have rice is it ok to have a Thai peanut sauce with it or is that bad?

  41. Mari says:

    Hi! Me and my husband have started the eating raw till 4 a few days ago. He had a sleeve gastrectomy procedure a few years ago and he’s unable to eat big amount of food at once.
    I wanted to know if it’s fine if he eats fruits and veggies throughout the day (of course till 4) and not a big amount concentrated by meal: breakfast and lunch?

    • Raw Till 4 says:

      He should consult a professional about this.

    • Anthony James says:

      Be careful about tooth decay from constantly snacking on fruit all day (especially dates). I had 4 cavities in a year on the raw food diet, but I only did the diet for 2 months of that year and I snacked on medjool dates and goji berries all the time. Frederick Patenaude had 30 cavities in a year on the diet if you read his book. That’s one reason to favour bigger meals and not snacking. But a dentist told me if you rinse your mouth out with just water after eating (any food) that will neutralize food acid.
      Also, it’s better to let your digestive system rest for several hours between meals. Ordinarily not being able to eat big meals is a blessing, but perhaps not on this diet! So favour calorie dense fruits and cooked meals instead.

  42. chay says:

    I love pasta and potatoes, but am worried about how to cook them and the sauces to add. How do you cook mashed, roast pots or wedges without oil? they would be very dry without. What go-to sauce would you use for a pasta dish that doesn’t have added oil/sugar already? I can make my own, but it woudl be nice to have something in the cupboard on those busy days. Cheers.

    • Raw Till 4 says:

      check my site for recipes and for the sweet chili sauce! For pasta I generally use organic diced tomatoes and a bunch of veggies for a sauce, or make my own homemade sauce.

  43. Ro says:

    I see we to eat potatoes, but what kind? Are sweet potatoes allowed? And also how soon can changes in loss of fat be seen?

  44. Rebecca says:

    Hell, I’ve been wanting to do rt4 for a couple months now, my only problem is that I live in a extremely remote location where fresh produce is rare and extremely over priced. But I know for a fact that no one here sells actual fresh dates so I was curious about your thoughts on packaged/dry dates?

  45. Cassie says:

    Hello, I’ve been vegan, half-raw for a few days now. I was wondering about oils in purees/ sauces etc. Like, I buy squash for my rice from the store and also tomato sauce’s, but they have oil in them. How bad is that if I have them only for dinner with my rice/potatoes etc?

    • Raw Till 4 says:

      No Oil for YOU! Sorry can never resist a soup nazi Seinfeld quote. On raw till 4 oils are a no no. make your own tomato sauces!

  46. Lilan says:

    Why should I not eat sweets/fruits after dinner?

  47. Francisca says:

    Can I have veggies for lunch?

  48. Sam says:

    why NO sweets or fruit after cooked dinner?

    I like fruits at night …this rules feels like a restriction and I don’t like restrictions

    Can you please advise

    thank you

  49. Egle says:

    hey, can I add spirulina, nutritional yeast or hemp seed powder to my morning shake or would that be too much protein?

  50. Anthony James says:

    I doubt these 3 things will push your protein intake much past 10% if you’re following the other rules (assuming just a teaspoon).
    Spirulina is a great source of B12 although there is some scientific data to suggest avoiding it (see Dr Greger’s advice).

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