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How to Put on Weight — The Massive Eating Raw Plan

Help! I’m shrinking! I need serious support in eating more raw calories. I’ve been raw for almost three years now and have noticed weight loss to the point where I have no body fat. Are there specific recipes that are high in calories. I started having two big banana smoothies each day but in between I’m not sure how to keep up. I have a very hectic life working on film sets most of the time and non-stop lectures in grad school. Any suggestions to boost calories in diet? Specifically what raw foods help to put on weight? Thanks so much. Love your cleanse and all the wonderful advice you give. You’ve been my only support system in the transition to raw.


ANSWER: I seriously doubt that you have “no” body fat. For a woman, a healthy body fat is between 11 and 20% or so. You should get that tested before making any assumption. At your age, you probably have pretty high caloric requirements.

What you need is more fruit. Bananas are great, but there are many other high-calorie fruits, including:

· Mangoes

· Durian

· Oranges (sweet varieties)

· Dates

· Figs

· Persimmon

· White nectarine or peach

· As well as many tropical fruits: jackfruit, mamey, sapote, etc.

I have no idea what a “big” banana smoothie is. But I think my own diet should give you an example of what it takes to eat enough calories. I eat between 3000 and 3500 calories at the moment. And likely, this is going to increase as I am training for my first marathon.

Breakfast: Smoothie made with 4 cups of freshly squeezed orange juice blended with 2 cups of mango flesh

Lunch: 7 extra-extra large bananas blended with 2 cups of frozen wild blueberries

Dinner: 5 Haitian mangoes, pause of 30 minutes, then I made two huge blended salads consisting of:

· 3 large tomatoes

· 2 mangoes

· 6 cups of spinach

· 10 stalks of celery

· juice of 1 lime squeezed on top

I had that blended salad in two sittings (two blendings)

I also had about 1 third of an avocado somewhere in there.

Total calories: over 3000, with about 6% coming from fat. Not that I worry about it, but the nutrients obtained is pretty much off the chart (including over 700 mg. of calcium), with at least double values for most requirements.

That was an extra-blended day! Normally I don’t have that much blended foods, but that really depends on what I feel like.

As you can see, to get enough calories you have to eat A LOT. Personally this kind of amount seems pretty normal to me. In fact, it’s very satisfying and surprisingly easy to digest.

If you don’t NEED to eat that much food, don’t panic! Not everybody needs 3000 calories per day. The amounts will be depend on your needs.

I also have to remind you that although you need to eat enough calories to maintain your health, energy levels and weight — in order to gain weight you need to workout with weights 2-3 times a week. That’s why you really need to figure out your true body fat soon. Go to a gym, and they will be able to tell it for you.

If it’s not under 11% (for a woman), then your body fat is NOT too low. What you need is more muscle!

Are Papaya Seeds Okay?

Hi Fred! Many thanks for all the information. Is it ok to eat papaya seeds? They are sort of bitter, but I was wondering if the seeds have health benefits. Please advise. Thank you.


ANSWER: According to T.C. Fry, the first rule of eating is “Thou shall not poison thyself”. There is absolutely no reason to eat papaya seeds. Why are a bit poisonous, and in fact in many countries they are used to force a miscarriage.

Papaya seeds also reduce the potency of male sperms in animal species.

Plus, they do not taste very good, which is a sign you should not eat them.

Food Combining Question

Hi Frederic! In the Raw Secrets book it states that we should not mix fruit with fat foods (nuts, seeds, oils) because the fruits may ferment since they digest quicker. So, how long should we wait after eating fat foods to eat fruits? Is two hours enough time? Thanks.

ANSWER: If the quantity of fat is very small (like 1/3 of an avocado, or 1 tsp. of olive oil), you don’t really have to worry about it too much. You can mix them with a salad that might even contain some acid or sub-acid fruit such as oranges and mangoes.

If you follow sequential eating, you know you should eat the fruit FIRST. For example, I might make a dinner that starts with a fat-free fruit soup, and THEN follow it with a spinach salad with an avocado dressing.

If you eat some fat first, you could follow it with some acid or sub-acid fruit. It’s not a perfect combination, but it’s better than waiting too long, getting hungry and then eating more fat.

Vitamin D and Vitamin B12

What brand/type of sublingual vitamin B12 and Vitamin D do you recommend?

ANSWER: The best brand of vitamin D is exposure to natural sunshine, about 30 minutes per day at mid-day in Northern latitude, and any time except midday in the tropics.

For vitamin B12, I still stand by my recommendation in Raw Secrets where I followed the lead of most vegan doctors who recommend supplementation, “just in case”. I don’t have a favorite brand and in fact I have not taken it myself in a long time. But because the debate is not completely over on the subject, I still recommend it. The sub-lingual varieties are best.

Fat Eating Time

Since you say you should have fat once a day, do you recommend doing so during lunch or during dinner?

ANSWER: I did not say you should have fat once a day. I said you should not have fat MORE than once a day. The best time will be after you’ve done your exercise for the day. So for most people that will be for dinner.

Raw Health Starter Kit

Frederic Patenaude
Frederic Patenaude
Frederic Patenaude has been an important influence in the raw food and natural health movement since he started writing and publishing in 1998, first by being the editor of Just Eat an Apple magazine. He is the author of over 20 books, including The Raw Secrets, the Sunfood Cuisine and Raw Food Controversies. Since 2013 he’s been the Editor-in-Chief of Renegade Health.

Frederic loves to relentlessly debunk nutritional myths. He advocates a low-fat, plant-based diet and has had over 10 years of experience with raw vegan diets. He lives in Montreal, Canada.