15 Lessons I Have Learned From Raw Food, 80/10/10, and Raw till 4

Raw pesto pasta at Giva, in Chiang Mai, Thailand, 2013

After 6.5 years of eating an extremely high raw diet (100% for months at a time, usually a bit of cooked food in winter, nothing major) and following and learning from a multitude of sources, I am no beginner. These are the lessons I have learned:

1. Any version of a raw food diet is going to make you feel amazing at first.

I was on a high fat raw vegan diet, almost exclusively, for the first 3 years. I deviated very rarely and always stayed plant-based. I felt amazing, was radiant, and slim as a whip.

Higher fat raw foods are great transition foods, and when I ate them I followed no caloric recommendations, I just ate everything raw.

I know people on low fat raw, high fat, low calorie, high calorie, all natural, people with plastic surgery, thin, chubby – some look amazing and some look like shit. The important thing is to do raw or high raw in the way that you can stick to, and that makes you feel your best!

You must be patient as you will will probably have some detox symptoms to begin with, but they will pass and you will understand why people are so passionate about this lifestyle.

2. 80/10/10 is a good basic guide, but not a rule book.

This diet has basic good macronutrient ratios and outlines just-as-important aspects of true health. (note – my answers in the link are from 2.5 years ago and have changed greatly).

A low fat, high carb diet is excellent for mood, energy levels, and athletic endeavors. I don’t agree with all of the book, as it excludes things that I think can be beneficial (juice, herbs, certain supplements, seaweed for iodine and sodium for example), but in general, it gives good basic guidelines to follow, however, tweak the suggestions to work for you. Take what makes sense, and toss what doesn’t.  Eliminate the non-essential.

3. Raw till 4 is misleading and incomplete

This diet is better than the majority out there, but I disagree with some aspects of it. When I followed this a couple of years ago, I felt really good but still feel better being all raw.I was also bloated and rashy.

The idea that you can eat unlimited calories, and need to stuff yourself, is ludicrous. You need to take in enough. There is evidence for failure on this diet everywhere, as well as successes – generally the people who are successful are very active and have been for a long time. Newcomers that gain a ton of weight and are confused by it are going to be disparaged and either continue to gain or fall off completely. Activity level must be on par with the amount of food calories you take in. Movement is essential for health.

Restricting calories is not the way to go, either – but restricting is not the same as eating just what you need.

Another problem is lack of greens and vegetables (and variety of them). The majority of vegetables being eaten are cooked and so are devoid of most minerals that would be available otherwise.

The addition of processed food is one I disagree with. Whole foods like root vegetables, beans, and even grains (depending on what kind) are much better choices.

Lack of fat is another issue – the phobia of fat that is being perpetuated is nonsense. Most people who follow 80/10/10, or 90/5/5 and struggle are often satiated by a bit of fat – we do NEED it, but not in excess.

I do agree with getting in mostly carbohydrates because it improves your mood and your energy levels. However, macronutrients are not the only aspect of health! MICROnutrients are VASTLY important and need to be addressed far more often. Sodium is also higher on this diet (but still low) which may explain why people are so drawn to having some cooked food as sodium is required for proper health! This is one other thing I like about Raw till 4.

4. Don’t treat your teachers as gods

No one knows everything. If you start treating your teachers as gurus and leaders, or idolizing them, you will ignore your own intuition and continue to do things that do not work for you.

5. Your results should not take years

If you have greatly abused yourself for a long time, then yes, it may take longer for your body to heal – but the important thing to focus on is feeding your body the healthy amount of VITAMINS and MINERALS, and making sure that you can absorb them. Be patient and focus on feeling good first. Consistency is really the key.

6. Raw food can make you lose or gain weight

Yes, 2000 calories of raw food or whole food is going to be dealt with much differently than 2000 calories of junk. They are not the same. However, taking in more calories than you need is hard on your body and also hard on your finances. The only need for excessive caloric intake is if you are extremely active. You have a basal metabolic rate – which is how much energy (calories) you burn while at rest. For instance, for my height and weight, I would require 1300 calories just to keep me alive and functioning properly while lying bed doing absolutely nothing for the entire day. Then you need to figure out how much energy you expend while moving through your day. If you eat more than you burn, you may gain weight, unless you are regularly active and have a high metabolism.

7. Lower fat is the way to go, but protein, minerals, fat, and sodium need to be taken seriously

The main issue I had when going low-fat raw is that my skin got very dry and I had a bumpy rash on my cheeks for 2 years that mortified me. My skin was beautiful on high-fat raw. I was convinced my problems were from salt, but no matter how long I avoided it, nothing changed. I went without make-up for ages, no change. When I had a blip in my diet last winter and was questioning raw, I was eating mostly cooked for a little while and my skin got amazing. It was then that I made the correlation between lack of sodium and being dehydrated. Too little sodium will make you unable to hold on to any water you take in.

A low fat raw vegan diet is VERY low in sodium, particularly if you are eating mostly fruit and not enough greens (and you need a LOT, especially if you are eating low fat and not getting minerals from nuts and seeds). A better way to get sodium, if you are not consuming enough greens to do so (the bare minimum to live healthfully is 500mg a day, and should be below 2000mg per day) is from living foods such as miso, or the highest quality unrefined salt you can find, and a very small amount (no more than a teaspoon a day). Celery and greens are the best natural sources of sodium, however they still do not provide enough for excellent health.

Protein is to also be taken into consideration. Low-protein is touted as best, but people do get quite a lot of protein if they are eating a vast amount of calories. If you are not an athlete and do not require a lot of muscle re-building, this isn’t something you really need to worry about. If you do want to build a lot of muscle, you either have to eat a huge amount of calories (which will give you a lot of protein, yet it would be a small macro ratio) or eat a higher protein food (like beans, or grains, or raw vegan protein supplement). For instance, if someone eats 50 bananas, there is 64 grams of protein right there. But 20 would give you 25 grams. That is not conducive to building muscle mass. It is also 5000 calories vs. 2000, so it all depends on your fitness goals and personal aesthetics.

Having too little fat makes the diet more difficult to follow and makes it less satiating. You have to eat a lot more fruit to be satisfied and it might be much more than you require or want. By the end of the day I can’t wait for my savory meal. Fat is also important for a lot of functions in the body. People who eat low-fat raw, especially who avoid overt fats, will lack omega-6. If you do not eat enough greens, you will also lack omega-3. You also need certain fats to absorb certain nutrients. You do not need a lot of fat, but you do need some.

8. Cooked food is not poison, but you need to be careful what it is, and expect consequences

Living foods are superior to cooked foods, but not all cooked foods are created equal. Steaming is going to be better than any other cooking method, but even that does minor damage and should only be done for short periods of time.

A living food is still full of enzymes, probiotics, and other helpful nutrients, as in fermented foods. Sprouted foods (grains, beans) are also good, though they may be harder for you to digest – experiment.

There are some cooked foods I am still okay with, but keep to a minimum. These must be whole foods only – nothing refined and no grains unless sprouted and you feel okay with them.

I still feel better 100% raw and you may also. If I eat cooked food as a choice, it will be small amounts with large amounts of raw salad. If I start to neglect my fruit and salads and get bingey on cooked foods, then I know I have to cut them out again. It’s best not to flip-flop – either stick with raw or stay partially cooked.

9. Food combining does matter

You can experiment with combos that work for you, but this is especially important when it comes to combining fats and carbs, and also raw with cooked. You can see a good food combining guide here.  Improper food combining causes havoc on digestion and can cause bloating, gas, and improper absorption of nutrients.

10. Supplements are not evil – put health before diet dogma

If you are lacking something and cannot get it through your food, then supplement. If you are in a colder climate, or want to stay pale, take vitamin D. If you are low in B12, get supplementation in sublingual pills or shots. If you have specific body-building goals and follow a strict regime and require more protein yet want to limit your calories and fat intake, then by all means supplement – there ARE raw vegan protein powders available. If you lack zinc, selenium, or any other mineral that is available through small amounts of nuts, but are allergic, eat more greens or take a green powder like Vitamineral Green. Or simply take a supplement for whatever you are lacking – you can track on cronometer.com. You can tweak and figure out ways to get all the nutrients you need with whole foods (which is always best) but for whatever reasons you cannot eat certain things – location, allergies, previous health issues/surgeries, whatever – there are other options to help you!

There are a lot of options to allow you to reap the benefits of eating raw without falling back to cooked.

11. Exercise should be studied and taken seriously as well

Study the correlation between movement and diet, as well! So many people come to raw, or high carb, whole food veganism, and neglect the exercise part. You must have a method of aerobic movement, as that is what burns fat. Study physiology and basic exercise principles.

12. It is entirely possible to do while traveling, socializing, or on holidays with family

 With enough planning and care for oneself, this can be done easily. I have gone traveling both prepared and unprepared, and guess when I was successful? There are lots of resources online to help you, especially places like happycow.com – if you struggle with family or socializing, then simply don’t socialize with these people around food. There are many other ways to be with other humans than chowing down. I rarely go out to eat with people and when I do, I invite them to raw and vegan places. Everyone so far has liked it, and if I am invited out I bring my own food and if the person doesn’t know I eat a strict diet, then I tell them! If people make fun of you, then question how good of a friend they are.

13. No scene is devoid of drama and being pushy doesn’t work

There has been a lot of drama in the raw food movement in the last year, and it can be off-putting. Don’t allow the arguments of others taint what speaks to you. The most important thing is that you focus on your health, basic nutritional needs, and your own intuition.

Pushing your dietary beliefs on others will never be taken well. Wait until someone asks. Living your life will speak volumes more than being a raving fanatic.

14. You MUST MUST MUST think for yourself and do your own research

This is the most important point. Never take the word of anyone, even the people you think have all the answers. NO one does. I have learned so much from a multitude of people, professional and not, over the last six and a half years of daily study. Some information is monumental, and some is destructive. Some is fear-mongering, some is money-grubbing, and some is even in the pursuit of power.

If something does not ring true for you, tweak it and question it. Consider all angles and do a lot of research, on the actual science and on the person advising you.

15. A rigid, extremist viewpoint will be more detrimental to your health than anything else

Fanaticism will get you nowhere. If any of these methods work for you, CONTINUE DOING THAT, and if that changes, tweak it and question what you could be lacking nutrient wise or taking in too much of. Keep your ethics in mind as they are extremely important – plant foods are always the way to go for the benefit of yourself, animals, and the environment.

On an end-note – don’t take my word for it. I don’t know everything and do not claim to. These are simply my experiences and important things I’ve learned on my journey. I continue to research and tweak where needed. I know health is best on a plant-based diet, but I also know that health is much more than just macronutrients. There are tons of resources – documentaries, books, and ways to be raw. Do what makes sense for you, your goals, and your lifestyle. Drop the dogma, and embrace the pursuit of health and knowledge. Question everything, and don’t take any shit.

Recommended Reading:

The 80/10/10 Diet

Becoming Raw

Green for Life

Creating Healthy Children

Nutrition and Athletic Performance


Thrive Fitness

The Raw Cure

The Pleasure Trap

Could It Be B12?

The Vitamin D Solution

Eat to Live

World Peace Diet (for ethics)

Healthy at 100

The Food Revolution

Diet for a New America

Raw Family

The China Study


The Starch Solution

No Happy Cows

The Raw Secrets

Raw Food Controversies

The Detox Miracle Sourcebook

Recommended Watching:

Forks Over Knives

Earthlings (for ethics)


Food, Inc.


The Diet Wars

Fat Sick & Nearly Dead


Supercharge Me: 30 Days Raw

Simply Raw: Reversing Diabetes in 30 Days

Healing Cancer From the Inside Out

Hungry for Change

21 thoughts on “15 Lessons I Have Learned From Raw Food, 80/10/10, and Raw till 4

  1. Very nice post. I’ve been trying to go 80/10/10 raw vegan for a couple of month now, but every time I try I end up binging on chocolate/chips/popcorn/cheese after a couple of days. I think it’s because I don’t have enough fat during the day – could that be why I crave all those fatty foods?
    Like you said .. Everybody should listen to their body.. I tried using the cronometer calorie app and saw that I was eating less than 5 % fat .. And my protein intake was under about 5 % too! Do you have any tips on what veggies and fruits that are high on both proteins and fats? And what about beans?

    Thanks 🙂

    • Hello! Thanks so much, I’m glad you enjoyed it 🙂 I like to have a very non-dogmatic approach, because I have been caught up in the dogma before, believe me. It took the drama going to snap me out of it….

      I don’t have much fat during the day, and sometimes none – I like to leave it til the end of the day because it does not digest well with fruit or starches. I much prefer to have the fat with salad 🙂

      I think beans are great and I love how they taste – unfortunately they also give me gas so if I do have them, I have to limit them (I really like black beans, and hummus – though I get the oil free hummus if I have it, now). They taste excellent with salad, though if you do have cooked foods eat them with raw salad as it helps buffer the acidic response of the body 🙂 Especially if it’s grains like rice or something.

      I think anywhere between 10-20% fat is fine, honestly. And like I said, I felt amazing on a high fat raw diet for years, but I was not trying to be athletic at all – I still felt amazing. You can see what I looked like here 🙂 I think I was 32 in this video: http://youtu.be/VPOzSCnpfUo?list=UUpbvRknNm7a5e9kv7g5hqvQ – some people love being on a high fat raw diet and look amazing, and some don’t! I always suggest doing what works and tweaking when something comes up.
      Like for instance, i feel much better on low-fat, but when I eat a lot of fruit, I start having yeast issues regardless of how low fat I eat. Also, the lack of sodium caused me skin issues for a couple of years and so now I include some unrefined salt in my diet!

      I simply do not get upset with myself anymore if I “fail” on raw and end up eating some cooked food. It is no way to live – raw is wonderful and I have no doubt in my mind that I will continue to eat raw and high raw for the rest of my life – and I recommend everyone try it!

      As for high protein veggies and fruits…I would use hemp, as a first choice. I also use Warrior Force protein powder for smoothies, now, which is a raw vegan protein made from rice and hemp, but I only do this because I am trying to build more muscle and don’t want to eat more calories than I need or take in more fat than I need.
      Also, greens – as many as you can 🙂 I don’t really know any high protein fruits.
      One thing I have noticed about people who tout a low-protein diet who do look athletic – they eat a LOT of calories and they also exercise, a lot. So, in reality, based on their caloric consumption, they are getting in many grams of protein, whereas someone who doesn’t have huge athletic goals, would not be – but that’s okay! For instance, I don’t really have any dreams of being a distance runner or cyclist, but I do want muscle just for nice body shape and strength – so for me, I don’t want more calories, just some extra protein 🙂 I don’t have the funds or desire to eat 2-3 heads of greens a day, or to juice 3 heads of celery to get enough sodium, etc, etc, so I do what works. It takes time to figure it all out.

      Ohh I am rambling, I hope this helps, let me know if I can suggest anything else 🙂 I don’t profess to know everything, like I said, but I do insist people use their own intuition and do their own research 🙂 One person I recommend listening to is Tim van Orden, he has some great audiobooks and he actually does scientific research on his own to make sure what advice he is giving wouldn’t be laughed at by a 1st year biochem student. Smart guy.

      Anyway, hope this helps!!

  2. This article encompasses everything I learned too on all these diets. You also describe lots of parallels. Mainly the dry skin. I first developed the dry skin on 801010 raw. With a host of other problems that made me run back to whole cooked foods. Almost went back to an omnivore diet. But decided to give starch solution a try before I threw the baby out with the bath water. I really don’t want to eat animals, it grosses me out.
    While I have lots of cooked, I also eat about 10 servings of fruit a day and lots of salad. I feel so much better. My hair is growing back. But my skin is still an issue. A couple of months back I decided to add more fats (like 25%), but the skin got worse. That is the one area where I can’t figure out what to do.
    I experimented with more salt and I can only tolerate about 500mg/day.
    Maybe I have a thyroid issue.
    It scares me though because it comes on quickly and takes time to go away. This last bout of it hasn’t gone away for months.
    It’s a very distinct dry skin too. It’s like the skin you get after about 3 days after a sunburn. When it’s about ready to peel off and the skin has no elasticity and seems very thin. Like that of a snake thats about to shed its skin.

    • I notice all the low-fat raw foodists have paper-thin skin, UNLESS they eat 10-20% AND a LOT of greens. Have you tried eating seaweeds to get iodine for your thyroid? Maybe the type of fat makes the difference? Seeds are better than nuts, for instance, as nuts are more acid-forming. I still avoid oils for the most part, unless eating out. 500mg should be your bare minimum for sodium intake.

      Hmm, as for your skin that’s a tough one to say – are you eating a wide variety of greens? Maybe it’s an oxalate build-up? Try rotating your greens a lot – at least 7 types on a very regular basis. Check out the book Green for Life. The only other book I think is really worth anyone’s time is Becoming Raw.

      Or you could try the complete opposite and do a higher fat raw diet with lower glycemic fruits. Sometimes I do this, mainly in winter, and it works great.

      • Thanks for the advice Lorra. I take Atlantic sea kelp every morning, it’s made a world of difference.

        My fats are mainly hemp seeds. A few times/week I will eat a brazilnut for the selenium. I have about 1 avocado per week.

        As for greens, my salads are always made of a baby spring mix. I think there’s at least 5 types of lettuce/dark leafys in the mix. In addition to that, I eat steamed broccoli or kale or asparagus. Couple of times a weeks I juice a little dandelion leaves or cilantro or parsley. But I don’t drink a ton of juice. I didn’t know oxalate buildup caused skin issues.

        I’ve experimented with bouts of high fat in diet and I always break out. I feel lethargic as well. Definitely a high carb lifestyle is best for me but I have yet to find the right macronutrients balance.

      • Hi Anna,

        The healthier way is a high carb/fruit diet, definitely. I focus on health, not being lean. Being truly healthy will naturally get you a lean body – but if you want to be very lean you have to do the right exercise to get that type of body, and the type of exercise someone wants to do is purely personal – the best lean bodies I have seen are people who do HIIT, and also Muay Thai boxers.

    • Hello. I hope you get to read this…I used to have this issue as well! For me it was seborrheic dermatitis and it was on my face and scalp – it was horrible. It comes back if I eat cooked (especially grains), if I stop taking b12 and exfoliating, and if I eat high high fruit with less greens and no overts…so now I take b12 daily again consistently, I exfoliate 1-2x a week and brush gently with a baby brush daily to just get rid of dead skin and I eat an avocado a day on average…it’s almost completely gone 🙂 In the summer when I expose my skin to the sun daily and combine it with running (sweating) or swimming in the sea it goes away completely – I also feel much better in a sunny climate overall, so I’m planning on moving there in the future. Have you tried avocados, brushing, b12, sweating, sunbathing? Maybe just one of these things will help…And my skin did get really dry, flaky, itchy and thin on 9/5/5, even if I felt really good for the first month…when I eat avocados my skin is glowing, but I couldn’t eat them in the past when I stopped taking b12, so maybe you’re low on b12 and don’t feel good with overts as it makes you feel even more sluggish…that’s what happened to me at least. I noticed that when I drink green juices it helps as well, but I’m too lazy to be consistent with them. Hope this helps.

      Good luck!

      • Hi Tihana 🙂

        No worries, I deleted the link to your FB. I take B12 almost daily in a sublingual tablet (methylcobalamin) and I have no issues with skin unless I am eating high fat and high fruit. I only had an issue when I lacked sodium and this became clear only when I started eating food with salt again during a “fuck raw food” phase, which was short lived and based on the crazy beliefs of some of them. So in the long run it was a good thing I did that because I figured out my problem.
        I eat fats so that wasn’t the issue, I just try not to overdo them, and now I am going to be moving on to things higher in omega 3 (with a good ratio, like chia, flax, hemp, walnuts, greens, mostly) instead of high omega 6 like most other fatty plant foods. I love avocado 🙂
        The problem was also ONLY on my cheeks and scalp, which is weird, but actually not really, since areas of the face and body correlate with certain organs, but I’m not sure which. I haven’t had to think about that much in the last couple years.

        Thanks for your suggestions 🙂

  3. Lorra,

    Thank you so much for this article! I’ve been on a high-raw diet (first low fat, now high fat), since 2012, and it really pisses me off that the “raw food movement” unabashedly promotes a low-fat raw diet as the epitome of well-being FOR EVERYONE.

    I can say that it is not, and people should make their own determinations on what works for them. On a low fat raw vegan diet, I actually looked OLDER, felt worse, and was always hungry. I was also extremely thin (and I’m already a natural mesomorph)–not a good look.

    I do not think high sugar day in and day out is healthy. We need a mix of carbs, fats, and greens for optimal health, and everyone needs differing amounts of these nutrients to feel their best. Also, many people fail long-term on raw diets because a 90% fruit diet is simply unsustainable for the vast majority of people.

    On a high fat, raw diet, with tons of fruit and greens with some cooked starch, my skin in amazing, I feel amazing, and I am constantly mistaken for being 10 years younger (I’m 31).

    Thanks again for this well written, thoughtful, and very true post!

    • I agree totally. I looked okay but bloated on high fruit – and I was never satisfied – always ended up binging on nori or sundried tomatoes (sodium deficient!) – when I tried to satisfy myself with starches, it worked but I overate and looked crappy. I had a lot of stress at this time, too, and so I think I was covering my feelings by binging – and of course that was “normal” because STUFF IN THA CARBS, MATE! *eyeroll*

      Now I am much more in tune with myself, take advice from lots of people and completely disregard anything that does not ring true to me. People often think I am in my mid-20s and I am gonna be 40 in a couple weeks.

      Glad you enjoyed the post 🙂

  4. what would be the ratio you recommend if 80/10/10 seems fat is a little low? could it be 60/20/20 ? or 70/20fat/10 protein?

    • I would do either of those. I personally do not feel great doing 80/10/10 and have not in a long while. I do not eat a TON of fat, but I do eat higher fat and higher protein, now. I feel much better. Do what makes you feel good. I have experimented with many things over 10 years of eating raw, and it is not going to be the same for everyone, based on personal preferences, lifestyle habits, location, what is available, and more! I have let go of any dogma for eating this way, I just keep tweaking, taking advice that makes sense, and seeing if it works for me. I suggest everyone to do the same. Most people I know do NOT eat 80/10/10 anymore though I learned a lot from it, I do not follow it exactly, and never will. I could never stick to it for long, it is too strict for my tastes, and for living in a colder climate.

  5. Holy bananas! Reading this was like being inside my own head. This is by far the BEST advice ever written regarding food and health. I actually live by all of this now, but have had my fair share of ups and downs to get here. But I am so glad! Because when you have your health on point you can tackle lifegoals with clarity and live your best life! ❤ Thank you!

    • Wow, you have no idea how much this comment uplifted me and reiterated what I should do with my life. I wrote this like 4 years ago and have tweaked and learned so much more. I dunno if you can get praise higher than this. Thank you so much – it’s amazing what a quick compliment can do for one’s spirit.

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