100% Simple Low Fat Raw
Fast Weight Loss 15% max Fat Simple 100% Raw
This is a tough program. It works for those that have an all or nothing personality and who are willing to put weight loss over food. A lot of people think they can do this, but soon realize it is too hard. This is the fastest of the weight loss programs and the one I used to lose my weight. If you want to drop up to 20* pounds in 28 days and think you can stick to this for the whole time without cheating, then this is the way to go. It is the only way I can do this, and if you look at the women who have succeeded at boot camp, this is the way they have done it.
*For obese women coming from a SAD diet, who do the exercise and eating without wavering, it is possible to lose 20+ pounds in the 4 weeks. Of course every body is different, so we do not guarantee results. Check our Finisher's page for a better idea of what is possible.
The Diet:
This is a 100% vegan (no animal products that includes meat, eggs, cheese, etc.)
10-15% of fat per day as shown using the www.FitDay.com free analysis program.
No high GI fruits such as dates. Moderate GI fruits such as kiwis, mangos, figs, and papaya will slow your weight loss. Go to www.glycemicindex.com for more info.
Only one banana per day
No nuts, seeds or oils.
No recipes except for no fat salad dressings.
If you haven't tried raw before, this program may not be for you. It is tough. It takes a lot of determination and resolve, but then it is only for four weeks.
Who does best on this program?
If you have an all or nothing personality, this is the program for you. I used to say: "I can do anything cold turkey." I gave up smoking that way. Cutting back, gum, patches, they were impossible methods for me, I either smoked 2 packs a day or I didn't smoke at all. Knowing I was like this, I believed if I could just give up food completely life would be great. Of course that is not possible, but giving up high fat, sugars, and cooked foods was the closest I could get, and it was enough. If the word moderation is not in your vocabulary, then this is the only program that will work for you.
A sample day's food
Breakfast: 3-6 oranges
Snack: a bowl of cherries
Lunch: half or a whole cantaloupe
Snack: two apples
Dinner: Large veggie salad with fruit based dressing
Snack: baby carrots or bowl of berries.
For some all the fruit makes them feel a little odd, so they have greens with their fruit for a more balanced feeling. It also works best for those with fluctuating blood sugar levels.
Protein comes from your greens. After the first month, it is recommended that hemp seed be added two or three times a week for extra protein and balanced Omegas.
100% Raw 25% Fat Some Recipes
Steady Weight Loss 25% max Fat 100% Raw
Some do better with a little bit of fat in their diet. If that is you, then this is the program for you. You will have to do fitday.com every day of this program to ensure you are staying below the 25% fat. Sprouts are also allowed on this program. Dehydrated foods are not. It is recommended that women eat a max of 1200 calories a day on this program and men 2000.
The Diet:
This is a 100% vegan (no animal products that includes meat, eggs, cheese, etc.)
10-25% of fat per day as shown using the www.FitDay.com free analyses program.
No high GI fruits such as dates. Moderate GI fruits such as kiwis, mangos, figs, and papaya will slow your weight loss. Go to www.glycemicindex.com for more info.
Only one banana per day
No nuts or seeds except hemp seed. Limited oil.
Recipes must conform to 25% fat per recipe not how it works into your total daily calories.
This is an easier transition diet than the fast weight loss program. Some women who have done this program have lost as fast as those that do the fast weight loss program. It is harder though for those of us who are not good with moderation. The higher fat is harder to control, so choose this program wisely. You have to know yourself well enough to be able to control the fat. If you can eat a quarter of an avocado and not keep running back to it, then you should be fine, but if you are like me and a quarter quickly becomes a whole, then go to the fast weight loss program.
Who does best on this program?
Those who want to be raw food vegans but can't handle the low fat. Don't get me wrong, the fat % here is also low, but it allows for some avocado, oil or nuts. If in the past you can eat a sliver of avocado, or open a bag of cookies or chips and have a few and put the bag away without thinking about it again, then you can do this program.
A sample day's food
Breakfast: 3-6 oranges
Snack: a bowl of cherries
Lunch: Stripped Zucchini with low fat Marinara Sauce
Snack: two apples
Dinner: Large veggie salad with fruit based dressing
Snack: baby carrots or bowl of berries.
For some all the fruit makes them feel a little odd, so they have greens with their fruit for a more balanced feeling. It also works best for those with fluctuating blood sugar levels.
Protein comes from your greens. After the first month, it is recommended that hemp seed be added two or three times a week for extra protein and balanced Omegas. The hemp seed will be included in your fat% so on hemp days you must allocate for the added fat.
High Raw
High Raw 20% max fat at least 80% Raw
Some do better with a little bit of fat in their diet and can't live on raw alone. If that is you, then this is the program for you. You will have to do fitday.com every day of this program to ensure you are staying below the 20% fat. Sprouts are also allowed on this program. Steamed veggies, or vegetable soup and small amounts of animal protein are allowed. No cheeses, chips, nuts, etc., this is still a weight loss program and you will still be dieting. It is recommended that you eat 1000-1200 calories a day on this program for fast weight loss. Men should eat between 1500 and 2000 calories a day.
This program also follows the guidelines that all processed food is not good for you, so pastas, breads and other non-whole foods are out.
The Diet:
This is a 80% raw program. Nothing lower than that will be allowed.
10-20% of fat per day as shown using the www.FitDay.com free analysis program.
No high GI fruits such as dates. Moderate GI fruits such as kiwis, mangos, figs, and papaya will slow your weight loss. Go to www.glycemicindex.com for more info.
No McDonalds, other fast foods or pizzas. No cookies or cakes. The cooked food must be healthy vegetable based foods. A grilled piece of chicken breast, an egg, or a grilled piece of salmon are allowed, but nothing more. No packaged vegetarian meals these are loaded in sodium. You are here to get healthy, junk food whether vegan, vegetarian, or SAD is not allowed.
Only one banana per day
Recipes must conform to 20% fat per recipe not how it works into your total daily calories.
This is a great way to transition to raw and still lose weight. It takes determination to limit the amount of fat and cooked food in your diet. You will still want to eat primarily fresh fruits and vegetables.
Who does best on this program?
Those who want to get healthy, cut back on fat, and lose weight, but who can't see themselves eating only raw food all the time. 80% raw allows for one small cooked meal a day to give you that added protein you think you need and to satisfy that need for cooked food. This does not have to be vegan, lean meats are allowed.
A sample day's food
Breakfast: 3-6 oranges
Snack: a bowl of cherries
Lunch: 3 oz grilled salmon or half cup black beans with steamed veggies
Snack: two apples
Dinner: Large veggie salad with fruit based dressing
Snack: baby carrots or bowl of berries.
For some all the fruit makes them feel a little odd, so they have greens with their fruit for a more balanced feeling. It also works best for those with fluctuating blood sugar levels.
Members who do high raw, need to be very careful in regards to the cooked and fat % of their diet. All or nothing personality types cannot pull this diet off while losing the weight.
50-70% Low Fat Raw
50-70% Raw with 20% max fat
Don't think you can do too much raw, but you want to gain the benefits of raw food and have the success others at RFBC have? Or are you trying to transition to raw and finding it difficult? Then this program is for you. You still have to keep the calories between 1000-1200 per day for women and 1500-2000 for men, you still have to exercise a minimum of 1 hour a day, and you still have to be willing to work on your food addictions. This will be your first step to great health. The first food type that will go is processed food. That means no pasta, white rice, or high sodium canned or packaged foods. Vegan is best, but lean meats and no fat dairy are allowed.
This program also follows the guidelines that all processed food is not good for you, so pastas, breads and other non-whole foods are out.
The Diet:
This is a 70 or 50% raw program. Nothing lower than that will be allowed.
10-20% of fat per day as shown using the www.FitDay.com free analysis program.
No high GI fruits such as dates. Moderate GI fruits such as kiwis, mangos, figs, and papaya will slow your weight loss. Go to www.glycemicindex.com for more info.
No McDonalds, other fast foods or pizzas. No cookies or cakes. The cooked food must be healthy vegetable based foods. A grilled piece of chicken breast, an egg, or a grilled piece of salmon are allowed, but nothing more. No packaged vegetarian meals these are loaded in sodium. You are here to get healthy, junk food whether vegan, vegetarian, or SAD is not allowed.
No processed foods. That means no pasta, white rice, store bought bread and cereals. This is the first big step to getting healthy. If it comes in a box, a can, or a freezer pack, it is not for you. Also do not let those vegan/vegetarian frozen foods fool you, they are high in fat and sodium.
Only one banana per day
Recipes must conform to 20% fat per recipe not how it works into your total daily calories.
This is a great way to transition to raw and still lose weight. It takes determination to limit the amount of fat and cooked food in your diet. You will still want to eat primarily fresh fruits and vegetables.
Who does best on this program?
Those who want to get healthy, cut back on fat, and lose weight, but who can't see themselves eating only raw food all the time. 50% raw allows you to transition to a healthy diet while giving you the ability to eat with your family. This is also a perfect diet to offer your family. They probably won't even notice if half their food is fresh fruits and veggies. You still have to be careful. If you are eating the max calories of 1200 that means you can have no have more than 600 cooked calories a day.
A sample day's food
Breakfast: Small bowl of unsweetened oatmeal with fresh berries or other cut fruit.
Snack: a bowl of cherries
Lunch: half cup black beans with steamed veggies and half a cantaloupe
Snack: two apples
Dinner: Large veggie salad with fruit based dressing and 3oz of lean meat or fish.
Snack: baby carrots or bowl of berries.
For some all the fruit makes them feel a little odd, so they have greens with their fruit for a more balanced feeling. It also works best for those with fluctuating blood sugar levels.
Members who do 50% raw, need to be very careful in regards to the cooked and fat % of their diet. All or nothing personality types cannot pull this diet off while losing the weight.
