Dear members of The Frugivore Diet.
You are most welcome to read through this Banana Wagon Tour for inspiration. This is based on the personal experiences of the Frugivore Diet team who have years of experience both in doing the diet and in assisting struggling new members, as well as research and science. We, The Frugivore Diet team not only want you to survive, we want you to thrive.
This is a thrivation diet plan, not a starvation diet plan!
The Diet in a Banana Peel:
Eat a monkey diet where most of your carbohydrates and calories are coming from whole ripe fruits supplemented with about ½-2 pounds of lettuce greens every other day (or every day if you choose) and less than a handful of nuts a day. Eat enough on a daily basis with a min of 2100-2500 calories for females and at least 3000 calories for males, more if you exercise, work, care for a family, breastfeed, study, or run errands. Drink 2-4 quarts of water a day and aim to pee clear, or mostly clear. Get 8-12 hours of sleep as you need. Exercise about 30 minutes a day 5-6 days a week with at least one day off for rest and repairs. Get about 30 minutes of sunshine a day on your skin for vitamin D, mental health, eye health, and healthy bones and teeth.
HCRV Brochure Feel free to download, print, and share.
For inspiration, read Testify!
Optional Plan: The 'Raw Till 4' diet 7 day food and exercise planner
Calorie Requirements
Our guidelines are 2500 calories for females and 3000 calories for males.
We are almost on target for conventional calorie recommendations. According to the National Heart Lung and Blood Institute, active female adults need 2400 and active male adults 3000 calories a day. Active people and athletes may need to add more. This is for basic energy requirements as well as to ward off deficiencies such as not consuming enough calcium. (Ref)
Restricting calories sets one up for failure on this diet resulting symptoms such as low energy, depression, and temptations to binge on high fat foods and or unhealthy processed foods.
Calorie restriction can lead to malnutrition and deficiencies. For example, low consumption of calcium can lead to a deficiency causing low bone density. Low bone density puts one at risk osteoporosis which may result in thin brittle bones, fractures, and oral problems. Several studies have linked higher intakes of fruits and vegetables with better bone health. (Ref: Low Bone Density, Osteoporosis, Food and Bones)
Read more: Why 2500/3000 Calories A Day?
Use http://cronometer.com/ to help give an idea about how many calories are being consumed and how many more are needed. The Frugivore Diet option will also helps calculate and compensate for sports and exercise.
Eat 1/2-2 Pounds of Lettuce Greens a Day
While it is not a guideline or requirement to eat that many greens a day here @The Frugivore Diet, eating up to 2 pounds of lettuce greens a day is recommended for optimal health benefits.
Lettuce Greens Not Confused with Cruciferous Veggies like Kale and Spinach
High Oxalate Content
Greens referred to here are tender lettuce greens and should not be confused with the cruciferous vegetables like kale and spinach. Many of our members cannot eat them without some short term and long term side effects. Cruciferous vegetables along with starchy foods like grains, tubers and potatoes, legumes and beans, and some nuts and seeds are considered high oxalate foods and can cause the following problems:
Immediate symptoms of high oxalate consumption include burning mouth and throat during consumption, digestive upsets including sour stomach, stomach pains, diarrhea, blood in stools, constipation, bloating, gas in its various forms including burping, belching, flatulence, and flatus, breathing and asthma symptoms, skin eruptions and acne, arthritis flare ups, kidney stones and kidney problems, urinary pain and or problems, irritation of the genitalia, body odor, and slowed digestion which makes it difficult to eat enough calories during the day.
Long term symptoms and diseases related to high oxalate consumption include kidney stones and kidney disease, urinary problems, breathing and asthma problems, digestive system irritation and or IBS (Irritable Bowel Syndrome), prevention of calcium absorption and assimilation with risk of osteopenia (bone softening), osteoporosis, and jaw, oral, and dental problems, iron deficiency anemia, and other systemic problems such as calcification of tissues and arteries also known as hardening of the arteries and or arteriosclerosis which can lead to heart problems and cerebrovascular accidents and strokes. Systemic circulation of calcium oxalate crystals can also cause them to be deposited in the visceral organs, bones, cartilage, and synovial fluid of joints resulting in pain, swelling, and arthritis.
Although many of the foods listed here are not against guidelines, we do request members who are sensitive to these foods to avoid eating them.
Starchy Food Problems
Starchy foods like tubers and potatoes, most nuts and seeds, legumes and beans, and grains and bread can cause the above mentioned problems because of their high oxalate content. In addition, in sensitive individuals, starches may cause blood sugar issues, hyperinsulinism, hypoglycemia.
Starchy foods are low in nutrients and contain little or no vitamin C. Humans cannot manufacture vitamin C, and will develop clinical and subclinical scurvy symptoms without it. Scurvy causes general weakness, anemia, gum disease, and skin hemorrhages.
Other problems with starchy foods include nutrients destroyed in cooking, being high in toxins, high in protein, have a poor calcium phosphorus ratio, and may ferment in the mouth leading to oral problems and tooth decay. Starchy foods can prevent calcium absorption by the body and or cause acidic conditions conducive to low bone density, osteoporosis, and or loss of teeth.
Starchy Foods vs Fruit n Lettuce
Healthy Weight Gain With Nutrient Dense Plant Foods:
Causes of healthy weight gain include: volume of water and fruit, proper hydration, intestines contain soluble fiber and fluid, bone density increase, muscle mass increase, healthier body tissues and organs, and increase in healthy body fat.
Indigestion and Abdominal Bloating:
It is normal because of the high volume of fruit, greens, and water consumed to go to bed fat and wake up flat. However, if there is pain and other problems, this is not normal, and should be addressed.
Although not all inclusive, possible causes of abdominal bloating include medical conditions, edema especially from salt consumption, calorie restriction, malnutrition, starchy belly, high oxalate foods, dehydration, and unripe fruit.
Dehydration:
Make sure you are eating on a hydrated system as it can be difficult to eat and or digest fruits on a dehydrated system. When rising in the morning drink 3-4 cups of water or more, then wait about 20 minutes before eating. This may be a good habit to follow throughout the day.
Best Raw Foods
http://rawschool.com/best-raw-foods/
Eating High Fat Not Recommended:
Eat little or no overt fats like those found in nuts and avocados. Blood lipids and fats sludge up the blood stream preventing absorption of oxygen, vitamins and minerals and calories leading to deficiencies and tiredness and not being able to perform optimally. Fats can also cause digestive difficulties and do not mix well with fruits.
Mixing a high fat diet and a high fruit diet can cause problems like Type 2 Diabetes, candida, and chronic fatigue syndrome, and weight gain. Mixing fruits and high fat foods can cause indigestion because fruits digest fast and do not mix well with animal products, fats, root vegetables like carrots, and cruciferous like broccoli that digest slowly.
CHEAT DAYS = SICK DAYS!
Cheating with cooked food, and even steamed vegetables, can cause digestive upsets, detox symptoms, and a return of previous conditions. What many members who have tried to transition have experienced is that the longer they eat raw, the cleaner their bodies get. Their bodies will react violently when they cheat with cooked food. Symptoms may include upset stomach, vomiting, constipation, headache, acne, and other detox symptoms. The best way to describe it is sudden onset of flu like symptoms which may last 1-3 days.
Transition Not Recommended
One cannot ride two bikes with one bum!
Eating fruit on top of slow digesting food can cause the fruit to ferment leading to digestive discomfort and or pain, gas, bloating, and other problems like brain fog.
Juicing Not Recommended
Some of our members have had troubles with juicing such as indigestion, sour and or acidic stomach, nausea and or vomiting, acid reflux, blood sugar spikes, spikes and or dips in energy, mood swings, dizziness, brain fog, headaches, migraines, excessive mucus production, acne and or skin eruptions, body odors, diarrhea, blood in feces, constipation, and inability to absorb and assimilate calories, vitamins and minerals in spite of high calorie count. The high sugar and acid content of some juices may give some people teeth pain and oral issues such as sores and bleeding gums.
Juicing removes the fiber from the fruits n veggies which is vital to the survival of our colons microbiome.
"Water only fasting in cases of acute illness or injury"
Frugivore Diet does not allow the promotion of unsupervised water only fasting for more than 3 days. Suggesting otherwise is dangerous to the health of our members and will not be supported here.
Colonics/Enemas Not Supported:
The Frugivore Diet does not tolerate the promotion of colonics or enemas nor suggesting them to other members and all posts promoting/recommending them will be deleted. The reason we stand by this is because of the safety of our members.
Colonics and enemas are not only unnecessary on a healthful high carb raw vegan diet, but can cause irreversible damage to digestive muscles if not “properly” administered. In some cases this can result in someone not being able to have an unassisted bowel movement for the rest of their life.
In addition to possibly causing irreversible damage to your body, many people become dependent on colonics and enemas and use them similarly to drugs in order to treat a symptom vs. addressing the problem. The body does all healing on it's own and shooting water (or coffee!!) someplace where it wasn't meant to go only causes unneeded stress on the body.
Importance of Fiber on any diet:
The soluble fiber in fruit and some vegetables may gel up inside the intestine. This fiber slows down digestion and regulates assimilation of nutrients as well as water absorption.
Diets high in animal products may have little or no fiber, and diets high in grain products that have insoluble fiber actually may scrape and irritate the intestines like shards of glass and do not digest well.
Fruits are high in soluble fiber which also causes easy elimination of feces just like toothpaste being squeezed from a tube. This soluble fiber attracts water and turns to gel in the intestines. (Ref: Soluble vs Insoluble Fiber, Soluble and Insoluble Fiber)
Without this fiber, nutrients, calories, and carbohydrates can pass right through the system without being digested and assimilated and possibly lead to unwanted weight loss and or malnutrition.
It is better to train the digestive system right from the beginning to properly chew, digest, and assimilate fruits and leafy greens. If you are having a difficult time with calories, then smoothies might be a compromise. With smoothies, the whole fruits and greens are blended and some of the fiber is still intact.
More Dietary Tips and Tricks and Troubleshooting
In response to a need for more comprehensive, detailed and sourced replies to many of your important questions, we introduced:
Aloha to Frugivore Diet's Welcome Wagon!
We hope these articles will help answer your questions and allay any concerns you may have in approaching these important aspects of HCRV and the Frugivore Diet way.
Not Sure about Something?
The Frugivore Diet is an international public forum with people coming from all walks of life to support each other in following a raw foods diet. Some people may have a good handle on diet, nutrition, and other medical topics. Some people may only be learning. We do not want to discourage asking questions, sharing, and learning. However, if in doubt about something, we would like to encourage people to ask long term members for advice:
TheBananaGirl aka Freelee
Disclaimer:
The Frugivore Diet and this blog is for informational and or social networking purposes only.
The medical and/or nutritional information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health
provider with any questions you may have regarding a medical condition. Never disregard professional
medical advice or delay seeking it because of something you have read on this Web site.
The Frugivore Diet is not a substitute for professional medical care. If you are having a medical emergency, please seek professional medical care and or call 911 if applicable as soon as possible. If you have chronic ongoing diseases and conditions, please continue to monitor those with a medical professional and or nutritionist.
Starting Your Journey:
Physical and Dental Assessments
Go to a doctor and have a physical and blood work, and visit a dentist to assess dental health. This will provide a benchmark for current health, medical conditions, and dental health. Many people will see improvements in their conditions after several months.
For Weight Loss Goals and or Body Building
Make a chart such as an excel sheet, and using a measuring tape, measure some key areas such as upper arms, waist, hips, calves. In the beginning, people tend to lose inches faster than weight, but most people reach their weight loss and or fitness goals in about 6 months to two years.
Frugivore Diet Recommended Reading
Go Fruit Yourself Freelee's ebook
Stupidly Simple Raw Food Recipes written by Peacekeeper Josh Fossgreen and can be purchased for download at Raw Food Freedom
The China Study by T. Colin Campbell explains why plant based diet is superior to a diet based in animal products, high protein, and high fat.
Not Milk Explains the degenerative diseases and conditions caused by animal milk consumption.
Disclaimer: @Frugivore Diet, human mothers are encouraged to breastfeed their infants whenever possible with human breast milk as human milk is the best milk for the human infant.
If someone cannot breastfeed such as our recent foster mom- breast milk banks, soy formula and other vegan based formulas such as organic banana flakes milk are possible options many have used succesfully.
Free ebooks
IMPROVING ON PRITIKIN— YOU CAN DO BETTER Ross Horne
THE HEALTH REVOLUTION --ROSS HORNE--
Animal Rights and Spiritual Harmony:
The World Peace Diet: by Will Tuttle, Ph.D Explores the spiritual side of veganism, vegan compassion, and animal ethics and rights, and how what we do to animals can come back and haunt us. Thus the paradox of "As you stab, so shall you be stabbed" is explored. As humans exploit, imprison, stab and torture animals, so too do human health issues increase, resulting in bodies being probed and stabbed by the medical establishment.
http://circleofcompassion.org/links.html
Frugivore Diet Babies
During pregnancy, continue to eat a low fat diet. High fat diets cause increased risks of gestational diabetes, high blood sugar, candida and yeast infection problems, and or big babies.
With time, pregnancy will cause an increased need for calories, so if one is eating 811 lfrv, their protein and fat intake will automatically increase as the calorie intake increases.
For those of you trying to get pregnant, but a fruity diet has made periods lighter, less frequent, or have disappeared, you may still be ovulating, so check body temp with a basal thermometer.
Periods - They May Be 'Normal', But Are They Healthy? Blog by our member Debbie Took.
Frugivore Diet Neighborhood Block Party
Please read Forum Guidelines Before Posting
the new lothlorien A Frugivore Diet allegory posted by: pradtf.
SALT: sorting the hype from the science (a MUST read) By Star Khechara
How To Stay 110% Raw In The Winter!!! By Peacekeeper Chris Randall
811 Gladiators Posted by Mikey Lovely six pack photos here!
shaving-under-your-arms-and-deodorant posted by SarahMae
Results of my experiment with soap/shampoo posted by Jon Fergus
Spring Into Action! Log your training here :) Posted by: ♥ AimeeLovesYou
What's the most annoying thing said to you about your diet Posted by: Kelin
My friend reversed thyroid cancer Blog Posted by: B
80/10/10 healed my Acid Reflux & autoimmune Gastritis By Gupta Banavari
sites of Frugivore Dieters Posted by: pradtf Network with other Frugivore Diet Members
Local Meetup Groups Index created by Josh Fossgreen
The *SHOCKING* Truth About Colonics and Enemas! By Peacekeeper Chris Randall
Frequently Asked Questions - The Frugivore Diet! By Freelee
Groups Join a group related to your favorite topic or hobby.
To be 100% HCRV, I MUST eat enough fruit!!
Beginners in a fruitarian/raw vegan lifestyle
I'm single, you're single. Let's mingle!
Girl Gone Raw 811 LFRV HCRV Girls.
Banana Bucks Hosted by gvn2fly Networking
Animals are my Friends not my Food
High Carb Cooked Vegan Discussions While we do not promote cooking here, if one is having a fruit emergency, then eating low fat cooked meals to get calories and carbs in is ok short term.
Frugivore Diet Humor: Vegans Can Be Fun Too!
30 bahahas a day Posted by pradtf
Frugivore Diet is A No Kill Zone!
Frugivore Diet does not tolerate promotion of the human supremacy syndrome. This means we oppose the harassment and exploitation of sentient beings for the 'potential benefits' of some humans. We find it unacceptable to suggest that humans use animals for experimentation, entertainment, consumption, clothing, economic benefit, and for food for pets etc. Forum guidelines
http://www.30bananasaday.com/forum/topics/please-read-our-forum
Animal Sanctuary and Frugivore Diet No Kill Zone!
That includes what we feed our pets!
For more animal rights information:
http://yourcybercourt.info/arveg/vegpets.html
http://yourcybercourt.info/fallacies/list.html
http://davidsztybel.info/ Animal Rights Ethicis
Thanks for your help in making this a cruelty free world for our animal neighbors! :)
Frugivore Diet Supplementary Material
New Vegan Search Engine: http://www.veegle.net/
Frugivore Diet Behavior
Please respect that Frugivore Diet is a safe learning and risk free sharing environment for people aged 1-199. Thank you for your consideration in this matter.
Abusing, stalking, and harassing other members and or the Frugivore Diet team is not tolerated and will lead to an instant deletion.
Read more about what your Frugivore Diet team does to keep you safe:
Frugivore Diet Rogue Team Randomly Suspends Members
Read more about how you can stay safe here at Frugivore Diet and elsewhere:
Frugivore Diet FADs: Cyber Safety
Frugivore Diet Procreation and Family Life Education Discussions
Please keep topics of procreative and reproductive nature PG rated and centered around healthy habits.
Frugivore Diet Banana Peels: Please Avoid Slipping!
A. slip-up on calorie restriction (minimum 2500-3000/day)
C. slip-up on alcohol, drug and marijuana talk (we don't bong around here)
D. slip-up on fat percentage suggestions (lfrv is 10% fat or less)
E. slip-up on pictures and videos (check inappropriate list)
F. slip-up on condiments (we stick to whole, fresh foods)
G. slip-up on supplements and/or superfoods (whole fresh foods are superfoods)
H. slip-up on water (we don't restrict water intake)
I. slip-up on profanity (we don't use potty mouth)
J. slip-up on behavior (we exhibit proper netiquette)
K. slip-up on vegan diet (we don't bash or question vegan)
L. slip-up on vegan lifestyle (we don't bash or question vegan)
M. slip-up on animal exploitation (we don't use animals for entertainment, products, or even to feed our pets, neither do we tolerate human supremacy syndrome, No Kill Zone)
Thanks so much for helping this be a community that reaches many audiences.
The Frugivore Diet Neighborhood Peacekeepers and Administration
Disclaimer:
This blog is for informational purposes only.
The medical and/or nutritional information on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health
provider with any questions you may have regarding a medical condition. Never disregard professional
medical advice or delay seeking it because of something you have read on this Web site.
