A. How do i know im not eating enough calories from fruit?
1. Other food starts to look and smell good.
2. Cooked food looks more then the second rate option it really is.
3. Your energy, power, strength start to go downhill.
4. Your attitude starts to suck. You just want to rip apart people and scream at them with frustration.
5. You start to question this whole raw gig.
6. You get cravings during the day and evening.
7. You start to rely on discipline to keep you raw.
8. You start to make raw pasta dishes, raw cakes etc.
9. You start to question if we really need to exercise.
10. Your so thin and weak that your athletic friends start to get concerned.
11. You start to question veganism.
12. You start blending maccadamias with dulse and spread it on 1inch thick flax crackers you made at 3am in the morning.
13. You wake up at night and steal your housemates fruit. If your housemate is called banana guns and he told you not to eat the papaya, and you did, you aint eating enough fruit cals.
14. You start to want to take fancy herbs and experiement with other diets.
15. Your actually eating pizza and reading this.
16. Youve got some Fred Bisci Enzymes in your pocket and your ready to try the 'all raw but 20% cooked rule'
17. You want to believe that Brian Clement is right when he says corn chips are better than fruit.
18. You just paid aajonus vonderplanitz 400$ for a one hour consult and he told you to put an egg on a window edge for 50 days until its putrid and then to eat it. and you did it. you saw your dog eat some animal poo and you tried it too. ( true story i just heard).
19. You just cant sleep!! you are approaching insomniac.
1. Dehydration. Lets ensure we are drinking enough water that our urine comes out clear. Everytime. Weigh yourself first thing and then after exercise and drink the deficit in water. ie: if you drop 3kg from exercise, drink 3 litres before you eat anything and if your dropping that much weight in a couple of hours, then you simply aint drinking enough and will lose motivation soon enough to keep being active. Go out and get some fat pants and or antidepressants, cos eventually youll need em if you keep dehydrating yourself.
2. Long term undereating. Anorexics are the main ones. The gastric system gets stronger with use. When we undereat, our digestion gets weak and bloating gets more full on and then that causes more undereating cos the person doesnt feel well and the problem gets worse. Only way out is to start forcing in the fruit calories gently. Gently FORCE the fruit in. See it in a zen sort of way. :)
3. Combo abombo's. We eat nut pate for dinner and then want something sweet afterwards cos we simply didnt eat enough fruit that day or the day before or even the week before. So we put fruit on top and wonder why we feel it and then we blame the fruit. Eat mono meals. Big ones and on a hydrated system. Drink your water before you meals. Leave at least 10 minutes and then chow down. Your body will love you for it.
4. You know your doing the right things when your eating so much food you go to bed pregnant and wake up and you can almost feel your spine your stomach feels so concave.
5. When we eat enough, our stomach should be pregnant, cos if its not big n round after a meal, you simply aint eating enough.The magic thing with high water content foods like bananas, mango, grapes, blended dates is that they are mostly water by volume so the budda belly goes down in a few hours ready for the next meal. If it were animal product or cooked food, it would not go down hence all the big bellies around town that NEVER go down in the morning.
This might freak an anorexic mindset, but do you want health or to subscribe to some fashion belief that you must starve yourself so your stomach is dead flat 24/7? May as well wear heels or a suit to bed incase the papparazzi break in and take a photo of us..
6. Patience. Do the above and expect the flatest stomach of your life. Those that dont experience it are simply doing something else on the side. And thats fine, this path aint for everyone.
C. But my nutridiary numbers say I'm not high enough in a certain mineral/vitamin??
The following is a post by 30BaD Member Adam in response tothis discussion about nutritional needs. Here is a more accurate analysis of our nutrtional needs of a low fat raw vegan lifestyle.
"So, the numbers are typically based on USDA rdas. The numbers I tend to recommend (since there is such international discrepancy over Recommended nutrent intakes, and whether they are truly recommended intakes or reference nutrient intakes) are those set by the world health organisation (WHO) in their booklet
The trouble with nutrient intake requirements is that they vary so much depending on different factors.
For example, calcium intake requirements varies depending on consumption of protein, phosphorus, magnesium, sodium as well as due to consumption of anti-nutrient properties such as oxalic acid. Ideally, we want a 1:1:1 ratio between calcium, phosphorus and magnesium. when our sodium intake is less tha 1.15g per day, our calcium requirements drop drastically. When our consumption of animal proteins in the diet reduces our requirements reduce, and when they are completely eliminated they change even more.
Similarly, our zinc requirements vary dramatically, depending on whether we consume anti-nutrients such as oxalates and phytates, as well as whether we are exercising dramatically, taking medications or recreational drugs and whether the food sources are easy to digest.
If you read through the booklet it can be heavy reading if you don't have a science background in parts but fo the most part its pretty approachable I think. But I think its certainly worthwhile as you can start to see all the different recommendations that are actually given depending on the different factors in our diet and lifestyle, and why they make a difference. And you can start to see that the often quoted WHO recommendations are only based on safety margins (assuming you are consuming all the anti-nutrient factors, high protein and sodium intakes etc) so they can account for as many people as possible. So it becomes clearer that for most people, as long as they are not grossly deficient when they come to a raw diet, their nutrient requirements may be much lower than on previous diets consumed.
Most of the figures I tend to recommend are based on figures found in the WHO recommendations. Where a clear recommendation is not available (eg. with vitamin E, which is dependant on PUFA intake), I tend to just recommend what the UK government recommend in their DRV book produced by the DHSS, or what is an average of countries recommendations.
Some of the figures I recommend are similarly based on a margin of safety, and our nutrient requirements may infact be much lower (eg. omega 6), but I think its best to be safe rather than sorry.
It is important to remember that whilst these numbers may be useful for an average person, they cannot apply for everyone. Depending on whether you are severely nutrient deficient already, whether you have poor absorption of nutrients or intestinal damage, whether you live in a city, are pregnant, are male, female, under 18 or over 60, whether you use recreational or medicinal drugs or have done in the past, your nutrient requirements may vary substantially from these figures one way or another.
So, for most figures, I think you don't need to worry about changing, as long as you're getting enough calories (if you arent getting enough, your nutrient requirements will be higher as you will have an increased requirement due to the greater demand by organs like the adrenals and the nervous system.
Numbers I think that can be adjusted include:
Omega 6- You want to be getting at least as much as omega 3 (either 1.1g if youre female or 1.6g if youre male), or perhaps a little higher (2-3.3g)
calcium - as long as you are not consuming any salt (except for natural sodium in veggies and fruit of course) and animal products (be they eggs, dairy, meat or fish) then your calcium requirements are likely to be pretty low, although as mentioned previously, how low will depend on a number of factors. I think we shoudl ideally have a 1:1 ratio with phosphorus and ideally magnesium, but if one has to be higher than the other, I would say it should be calcium. 450-500mg should be sufficient as long as you are getting enough vitamin D.
Zinc - our requirements can be incredibly low if we are not consuming phytates, oxalates and tannins in our diet, and if we are not consuming refined sugars, medications, recreational drugs including caffeine, cigarettes, cacao and alcohol. How low will vary, for some non-pregnant, non-lactating females, this figure may be around 3mg, whilst for males, it may be around 4.3g. Though there is no certainty in this issue, since most variations in requirements are based on whether the diet is high in animal or grain products, rather tha fruit. As such, I tend to say that its wise to make sure one is getting at least 4.3mg, and ideally, 7mg for safety.
Selenium - there is no certainty on this. Some countries have had very low intakes (around 10mcg) with no problems. Certainly, almost all cases of people getting selenium deficient conditions involve those consuming intakes lower than 17mcg. However its generally recommended that the minimum women should aim to consume is 21-26mcg and for males around 26-33mcg as the minimum.
Sodium - Our requirements vary dramatically, depending on activity levels, climate, altitude, potassium intakes, kidney function and other factors. We can adapt to intakes as low as 69mg but its generally recommended to consume around 450-500mg per day.
Vitamin K - The requirement is thought to be 1mcg per kg bodyweight so that means that if you weigh 65kg, you need 65mcg
vitamin E - There's no consensus on our requirements for vitamin E, since our requirements depend upon our intake of PUFA's like omega 3 and 6. Its considered that if you are consuming more than 4.8mg per day then you are probably ok, but its usually recommended to consume 10mg or more per day.
Hope this helps.
D. Here on 30BaD we do things differently from other raw food sites hence we have earned the reputation as being one of the most-informative, least-dilute raw food forums on the planet, when you come to 30BaD you find the most up to date, accurate, helpful information on how to succeed long term on the LFRV lifestyle.
Please read the following...
* We recommend womyn eat at least 2500 calories from fruits daily and men get at least 3000 calories and more if one wants to live an active, passionate lifestyle. We will not tolerate what we deem as "anti-fruit" posts or advice that recommends calorie restriction/or the suggestion that others are "overeating on fruit"
* We do not subscribe to the concept of "waiting for true hunger" before eating, we find this advice subjective and potentially dangerous for our members. Posts recommending this will be deleted and members may face suspension, we take this advice very seriously.
* Recommending others restrict their water intake will not be supported here on 30BaD, these threads will be deleted and the member making this recommendation possibly suspended. This advice is not only unproductive but dangerous to the health of our members.
* Topics/posts/members that constantly question the validity of the calorie model may be suspended, the calorie model has been proven over and over again to be a highly valuable tool in succeeding on a 100% low fat raw vegan lifestyle and as a result we refer to it constantly.
* We do not subscribe to the concept of "emotional eating" so posts of this nature may be removed because at the end of the day they lead to calorie restriction and 30BaD is NOT about that, this lifestyle is about abundance not deprivation.
We have found a prescription that works so in light of this, topics started that constantly query the above recommendations will be deleted because "this is how we do things here on 30BaD" and if this doesn't suit and you feel like this is "censorship" then there is always other forums to welcome your differing views. We aim to keep this community as focused as possible on a high calorie, high carbohydrate, low fat raw vegan lifestyle....why? Simply because it works.
We welcome those who are happy to work with us and abide by the guidelines, please follow this link to the rest of the forum guidelines before posting...