Shopping Lists & Sample Menus for the Rawk Starz Diet
More of a No Shopping List
- 1000-1200 Cal/day
- 10-15% Fat/day
- Min 10% Protein/day
- Max 500 mg Sodium/day
- Min 1 hour of Walking (won’t win $$$ challenges with this)
- For Fastest Weight Loss 2 hours of walking a day is recommended.
Optimal Quick Weight Loss Diet includes
- 2 hours of walking every day
- no Bananas or Grapes
- 75% low glycemic load fruit
- 180 calories of perfect protein seeds (hemp, chia or raw unsalted pumpkin seeds)
- 2-4 cups of spinach or kale a day
The produce section is wide open to you with the following exceptions:
No dates, figs, papaya, figs, durian, pomegranates or kiwis. Taste the grapes, if they are not tart, skip them as well. Bananas are limited to once a day. You’ll lose faster without them. They would be off our raw food diets except for the fact that clients will scream! For quick weight loss, ditch the bananas and grapes as well.
No nuts or seeds with the exception of hemp, pumpkin, flax and chia (these seeds are perfect protein sources).
No potatoes, sweet or white, and no hard squashes like butternut. Yellow squash, zucchini and carrots are fine.
No added sweeteners like agave, stevia, or honey.
No soy anything including sauces and miso.
No coconut anything including coconut water.
Nothing fermented. Nothing cured.
No nutritional yeast.
No added oil or avocado for optimal weight loss. For slower wt loss 35 cal a day of oil or avo is acceptable
No protein drinks not even hemp protein powder.
All those superfood powders slow weight loss. For optimal weight loss give them up until maintenance.
You can, however, have:
Almond or cashew milk, but it must be the original with no more than 40 cal per serving. And it is one 8 oz serving a day.
While avocado is a healthy fat source it is too high in fat, so avocado is limited to no more than 35 calories a day. ($$$ challengers won’t win challenge with added fat)
A little oil for salads is okay, like a tsp, but you would do better to make salsa for your dressing. There are some dressing recipes at camp, but not many. Some just squeeze orange over their salads. ($$$ challengers won’t win challenge with added fat)
Meal Plans for the Rawk Starz! Raw Food Diet
I don’t offer meal plans with our raw food weight loss diets. Everyone eats differently at camp. Some eat two big meals a day, some eat six small meals, others eat in between. Our food is simple. The best thing to do is go to the nutritional analysis program you are using, and start putting in the different fruits and veggies you have on hand and see how you can get to our golden 1200 calories a day. Then print that out and have it with you. Schedule the food throughout the day so you don’t come back at the end of the day telling me you didn’t eat enough.
Those doing orientation, if you need help with this, I will be more than happy to guide you.
DeeRob’s Typical Menu (DeeRob lost 30 lbs in 5 Weeks eating like this and doing her 2 hours of walking a day)
DeeRob uses the Lose It phone app.
Here’s a good example of what a day of food for a Rawk Starz or Rawkinator fast weight loss diet looks like. She should have eaten one more piece of fruit to hit 1200 calories!
Even for Rawkinators, we list our veggies raw in the Fitday.com nutritional database. To keep up with the typical Standard American Diet (SAD) they tend to add sodium and fat to everything cooked. So Rawkinators log their veggies as raw. She just needed another piece of fruit or two to make her 1200 calories. Believe it or not, getting people to eat is one of the biggest struggles we have at camp.