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Raw till 4 похудение

Raw, Raw till 4, or Starch Solution?

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The Return of Raw till 4/ [and a rant about misinformation.]

Welcome back bananas! I went off of raw till 4 a long time ago, not wanting to be spending $$ on foreign produce. Obviously bananas don’t…

Baby Berry Muffins.

Ok, so maybe the title of muffins is a bit misleading…more of a cross between a cookie and a muffin. A crispy exterior and a…

Roasted Mushroom & Kale Pilaf.

I’m all for making meals that make excellent leftovers. I love to make a big dinner and have it for lunch the next day too. This…

Super Thick Ice Cream Shake.

It’s amazing how a few little tweaks can turn an every day smoothie into a decadent treat. I blended: 1/2 c of raw cashews that I…

Macro Bowls.

I’ve been trying to strike a balance between the *raw till 4* lifestyle and a macrobiotic lifestyle. The latter being much more easily done with what…

Banana Nice Cream.

It’s so easy, it blows my mind. Every time. Without fail. Pro-Tip: always have a bag of frozen, sliced bananas on…

Chocolate Cherry Dream.

Creamy & dreamy; chocolate & cherry; hot day & a cold drink. Yes, please. I’m pretty certain that I never actually used that “magic shell”…

Brown Rice & Veggie Sushi.

I’m always so proud of myself when I slice my sushi rolls and I see a beautiful little vegetable rainbow. No fancy ingredients or equipment needed.…

Zucchini Rolls.

I’d love to lie and say that this flavor combination took an incredible amount of thought, but it didn’t. It was just a few things I…

Zucchini Noodles & The Quickest Tomato Sauce Ever.

Less of a typical “sauce”. Think gazpacho. Actually, I ate the rest of it like gazpacho so… Summery, light and fresh. I made zucchini noodles (zoodles)…

Raw Chia Berry Tart.

How do food photographers not eat all the food before they’re done shooting? This is a problem of mine… I start with a whole pie and…

Banana Bowl.

Or: My love affair with bananas. I always have a giant freezer bag full of chopped bananas. At ALL times. Sliced bananas will freeze faster than…

4 Problems with “Raw Till 4”

Raw Till 4 is a “lifestyle” plan that was designed by Adelaide born Youtuber and blogger, Freelee the Banana Girl. As you can probably guess from the name, on this diet you eat “only raw fruits and greens till 4pm then follow with a high carb, low-fat cooked vegan dinner”.
The idea is based on the theory that the food we eat contains natural enzymes that help us digest food, and when we cook the food we destroy these natural enzymes and therefore our bodies cannot access to nutrients contained within.
But is this really the case?
4 Problems With “Raw Till 4”
Where is the Balance?!

The diet works under the guise of using seemingly healthy foods like fruit and vegetables (which we do as a population need to eat more of) but also excludes whole food groups, which is never a good idea. The lack of meat or meat alternatives (e.g. legumes, tofu, nuts & seeds etc), dairy products (or fortified alternatives) and whole grains like bread and cereals can lead to micronutrients deficiencies in iron, folate, zinc, calcium and protein which may promote loss of muscle tissue.

There are also risks with excess nutrients consumption. According to the Raw Til 4 FAQs, this diet promotes a 90/5/5 approach to calories intake: this 90% of your calories should be from carbohydrates, and 5% each from fats and proteins. This is waaaaaay out of proportion! While it is important to have carbohydrates in your diet, these have to be balanced with your other nutrient intakes.

As an example of what you could expect from this diet, here is the breakfast smoothie that is recommended on Day One of the program:

Raw Till 4 milkshake: 7 bananas, 750ml of water, 250ml of coconut water, 1tbsp of coconut sugar, vanilla essence

Now as we all know, the Australian Dietary Guidelines (ADG) recommend that we eat 2 serves of fruit a day, this is equal to about 2 medium fruits e.g. an apple and a banana…and here we have 7bananas in a single sitting! Now I don’t want it to seem like I’m contradicting my previous post, “Fruit has too much Sugar”, because it’s neither the sugar in fruit that’s a problem, nor is it eating fruit that’s a problem. RATHER, eating anything in excess can be damaging. In this case, eating that many bananas can lead to sharp rises in blood sugar levels that then come “crashing” down, leaving you with very little energy.

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Cooking ≠ Death of Nutrients

Cooking does not inevitably lead to a depletion of nutrients in your food! It all depends on the method of cooking. Boiling your fruit and vegetables, for example, will cause you to lose some water-soluble vitamins such as Vitamin C. However, if you are eating the recommended amount of vegetables, than any nutrients lost in the cooking process will be negligible.

ALSO cooking can actually assist with the release of vital nutrients as we eat them and reduce the chemicals that inhibit the absorption of minerals like zinc, iron, calcium and magnesium. Additionally, in order for our bodies to be able to absorb fat-soluble vitamins, we need to ingest fat! So cooking your veggies with a touch of Olive Oil will actually improve your body’s ability to absorb the nutrients.

Toilet Trouble…

Eating that much raw fruit and vegetables, I would imagine, cause diarrhoea and gastrointestinal disturbances due to the fibre over load! Although fibre plays an important role in most healthy diets, eating too much of it will increase activity in your bowels, which can lead you to feel constipated or dealing with diarrhoea symptoms, such as abdominal pains.

But many Raw Till 4 converts argue that this is just a sign of the body readjusting, or riding itself of toxins. Here is a little excerpt taken from a RawTill4 Blog:

“Many people fail when they try the Raw Till 4 Diet because they simply don’t have the drive and determination that you do. They complain about being full or constipated because they are ingesting way more calories per day, but they fail to keep pushing through…”

The problem with this mentality is that it relies on people ignoring their bodies warning signals. The symptoms that some people experience when going on the Raw till 4 diet include loss of period, head spins and headaches, exhaustion and mood swings. What many Raw Til 4 advocates claim are ‘signs of the body readjusting’ are actually signs of nutrient deficiencies.

4. Disordered Eating Habits

While Freelee promotes this plan as being “un-restrictive” she is referring to the fact there are no “calorie restrictions” which is problematic in itself. In a single sitting, followers are expected to eat a ridiculous amount of fruit in order to reach their recommended calorie intake (for women it’s 2500 and for men it’s 3000 – both above the ADG’s recommendations). The problem is that fruit, being packed full of fibre, is incredibly filling and yet on this plan people are expected to ignore their bodies satiety cues and keep eating – strikingly similar to Binge Eating Disorder.

There are threads on a “proana” website (a site that promotes eating disorders) where users detail their own experiences with the Raw Till 4 diet, with one user expressing concerns over the “bingeing” aspect:

“I TRIED this last year, and even though it was healthy. I did not lose any weight because she made me think it was okay to binge on fruit all day. SO that is what I did and I was not happy at all. She is triggering for my old [Binge Eating Disorder] problems because all she talked about was eating a crap load of food, she wanted you to stuff yourself every time you ate.”

While I am not suggesting that everyone who follows this diet has an eating disorder, it can definitely trigger those who are most susceptible!

She also frequently makes videos criticising someones health and weight (mostly aimed at women) and suggests that her vegan lifestyle is the only way to be healthy. She has also, on many occasions, called out celebrities who she believes are suffering from eating disorders and are therefore bad role models . While she may be attempting to help, the way she delivers her message is incredibly harmful. We need to try to reframe the debate away from only looking at size as an indicator of health. We must look at the whole picture!


If you are recovering from an eating disorder, or even if you are looking to lose weight, I suggest avoiding this diet all together! In the long-term, anything that is this restrictive will be unhelpful and potentially damaging. REMEMBER: IT’S ALL ABOUT BALANCE AND MODERATION.

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If you do however chose to go vegan or raw for ethical and moral reasons, than you must consult an ACCREDITED PRACTISING DIETITIAN FIRST!! This way you can make sure that all your nutrient requirements are being met.

Raw Till 4 (RT4) Diet Review

What is Raw Till 4? Are there any health benefits with this lifestyle? Is this food plan a good fit for you? Read more about the RT4 lifestyle below and decide for yourself.

Move over ‘Low Carb’ Diets because there is a new lifestyle in town called Raw Till 4. Supporters of this lifestyle claim that their bodies stay lean, clean and even disease free.

Raw Till 4, or RT4 for short, is a diet based upon the food macro ratio of (90/5/5) ninety percent of calories coming from carbohydrates and ten percent split between fats and proteins. Although it is a plant based high carb vegan diet relative to the 80/10/10 plan, the main difference is that RT4 encourages the consumption of ‘healthy cooked carbs’ at night with low or no sodium (so kiss the sauce goodbye, folks!).

To learn more information about protein, carbohydrate and fat ratios (aka. food macro nutrients) and instructions on how to calculate your individual nutritional needs use an online macro calculator and online food diary like cronometer.

As with any lifestyle change, consulting with a professional before embarking on any diet change is a must.

Who coined the term Raw Till 4?

Freelee the Banana Girl and Durianrider (aka Harley), the once exclusive fully raw fruitarians from down under now promote a healthy long-term vegan lifestyle of unlimited high fruit raw foods until 4pm then consume unlimited cooked vegan carbs (organic potatoes, yams, rice, quinoa etc.) until a few hours before an early bedtime. They have been at this RT4 lifestyle for approximately one year making Raw Till 4 a relatively ‘new diet’. Although they already had amazingly athletic bodies from 7+ years of eating mostly raw fruit, as seen on their most recent youtube videos they still sport incredibly lean and fit bodies.

The ‘proof is in the banana pudding’ as Freelee often says. This bike riding duo seem to have unlimited amounts of energy and swear by their lifestyle choices and want the whole world to know about how fabulous they feel when eating RT4.

Unlimited Eating

The most evident key to this lifestyle according to Freelee and Durianrider is unlimited carbohydrate eating. There are absolutely no restrictions or limitations when consuming a high carb, low fat, raw vegan lifestyle. Freelee and Durianrider call this “carbing the —- up!”.

The science behind this lifestyle is not based upon calories in or out, but RT4 is focused on getting glucose to the brain and muscles quickly and effectively. The body converts all maros (protein, fat and carbohydrates) into fuel. The best part about carbohydrates from fruit is that it easily and almost instantly converts into glucose energy the essential brain and body fuel. Fruit and vegetables are also high in antioxidants which prevent the infamous processed sugar crash known as oxidization.

Whereas, protein and fat need to be converted into glucose before being used as energy which takes a significant amount of effort. Could that be reason why it is so hard to stick to a low carb diet – the brain is constantly waiting for glucose?!

Keeping Active

All calories aside – keeping an active lifestyle is another key factor in order to obtaining the ‘fountain of youthful’ benefits of the Raw Till 4 lifestyle. Since this eating program promotes unlimited calories, the body must stay active in order to stay lean. Carbohydrates are easily turned into energy and easily burned off if a regular workout regimen is considered.

Building up muscles and turning the body into a fat burning machine doesn’t mean that the RT4 eater needs to work out every day all day. Instead, working out regularly for 30-45 minutes a few times a week, and integrating one super intense routine per week, every week – will transform your flab into firm and sexy power. Note, every week – no fitness vacations included!

Alcohol, Drugs and Processed Foods

Eliminate the guilty pleasures and reap the rewards.

If you were told that you could be the best you, inner and outer, by consuming high carb, low fat, low sodium and NO alcohol and drugs (including nicotine or caffeine) – would you? Well, this is what Raw Till 4 claims. It certainly doesn’t sound ‘too good to be true’ because eliminating sodium, fat, drugs and alcohol is very difficult to do in this day and age. But the fitness communities have always promoted the limited consumption of these items. Could eliminating these guilty pleasures truly have the power to transform your life from flab to fab? No matter how many results are accounted for, self discovery is the only way to answer that question.

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Human Growth Hormone

Don’t be a night owl because humans by default are not nocturnal.

Keeping your dream time in check is just as important as eating healthy and exercising regularly. Consider going to bed early and sleeping in later in order to obtain the full benefits of the Raw Till 4 diet.

The Human Growth Hormone, released during a healthy sleep cycle, is responsible for regulating body fat composition, fluids, muscles and bone growth, metabolism and even heart function. Coincidently sleep and exercise induce the regular release of this hormone from the endocrine system. So if you are planning on ‘carbing up’ be sure to get your daily calorie burn and keep a regular sleep cycle for the greatest RT4 body benefits.

Vegan For Life

The most mandatory aspect of Raw Till 4 is the Vegan lifestyle. That means absolutely no animal products whatsoever. There are so many anti-animal product studies around, proving that veganism can in-fact reduce and/or eliminate an astonishing amount of disease found in the first world countries. From weight loss, acne control, to curing autoimmune diseases, eliminating animal products from any diet certainly has proven benefits.

One of the eyebrow raising themes of this diet is the integration of B12 injections. Veganism is known to be lacking in a few vitamins and minerals, and B12 happens to be an important factor to consider. If one was to embark on a RT4 lifestyle, regularly checking B12 levels and supplementing when necessary is certainly necessary.

Initial Weight Gain

Seeking a youthful glow and fit body is almost metaphorically like finding the ‘holy grail’. With all of the stress associated with trying to obtain a fabulously fit body, some people end up ruining their metabolism. The body takes time to adjust from starvation mode and lack of nutrients. Any dietary change can affect the body in many ways. However, the Raw Till 4 goer’s swear by the long term results.

7 Day Meal Plan

If you are interested in trying the Raw Till 4 program, there is a 7 Day Meal Plan video made by Freelee, designed for new-bees to the RT4 movement. You can access that meal plan video by following this link.

If you have any further questions about the RT4 check out the Raw Till 4 website and fit-seeking community here.

And to conclude with the popular RT4 saying, be sure to go fruit and root yourself today!

Kaeli has always had an infatuation with keeping fit and improving life. Whether it is strength training, endurance building, or self-study research, she has devoted endless hours to them all. Her interest in health started at an early age. From swim competitions to long distance running, she discovered that keeping fit is an integral part of her life. After being diagnosed with. Read More

2 Responses to “Raw Till 4 (RT4) Diet Review”


Very maturing article.
gets people on the search for betterment
and bettering the way they take care of themselves and the earth. I
myself tried articulating some of the same concepts in this article a few years
ago, though at that time I don’t think it went over to well.

I have issues with
raw till 4 – such as digestive leukocytosis – Body try’s to fight against any cooked substances
that are consumed, loading the gut area and blood with white blood cells to
fight and neutralize such a foreign deranged substance. This essentially expends the body’s resources
and energies. Over long periods of time
this adds up quick. It seems the body prefer the sugary carbs
that earth grows and provides naturally at the peak of their maturity, not a
minute before or after (decomposing). human Cooking changes earths mature goods
to a state of decomposed matter or into something completely chemically
different from the product that nature (earth) created, therefore foreign to a
living human body. digestive
leukocytosis = depressing the living body.

I also understand
Raw till 4’s place in today’s world and among today civilization. Earths life support systems are the
immediate critical big picture and rt4 is a big step to helping these most
import life support system out. Rt4 is Far better than being in complete
discord and at war this earth and its life support systems. Carb up.


I just had to laugh at this comment “Veganism is known to be lacking in a few vitamins and minerals” .. clearly this author hasn’t done as much research as she’d like you to believe.. as a long term vegan, I don’t supplement with ANYTHING. I choose a few ‘fortified’ foods that have some B12, other than that.. nothing, nada, zilch..

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