June 18

How to Put on Weight — The Massive Eating Raw Plan

Filed under Questions & Answers by Frederic Patenaude

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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.

Gavin

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.

Dale

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.

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13 Responses to “How to Put on Weight — The Massive Eating Raw Plan”

  1. Nefert says:

    Is it advisable to just have juiced seeded watermelon, seeds included, for breakfast and lunch?

  2. Wangamaud says:

    I agree, building up muscles is the only way to maintain adequate weight, but that requires discipline and is time consuming.
    My question to you is it true that as raw fooders we are at a disadvantage if we ever have to be taken to the hospital or emergency room after an accident for instance, as our bodies would be too clean and vulnerable for most chemicals (anesthesia, pain killers, etc.)? Have you thought about that?

  3. S Lee says:

    Hi, Frederic,
    How important is the guideline that if foods “do not taste very good” it is a signal not to eat them, as with papaya seeds? Often many greens, including dandelions, don’t taste that great, as with some green superfoods, wheatgrass, and so forth. Yet Victoria Boutenko and others had found it important to blend in greens (even with fruits, their taste is apparent), or to eat greens, sprouts, etc. for nutritional benefits. How important do you think it is to eat or drink greens and superfoods, even when their taste if bitter or not as delicious as that of pure fruits, even adding spinach and celery (which are kind of mild in flavor for greens)?

  4. Heidi says:

    Thank you for you commentary on gaining weight. My husband and I are both definitely in that “forgotten” group :))

    We tried going on a raw diet about 6 years ago, but both of us lost too much weight (we are both slim to begin with) and had to reluctantly give up the raw food diet, which we now know we weren’t doing right.
    We are now in the process of transitioning to the mostly fruit-based diet (fruit, salads, smoothies, a few dried fruit) and also having steamed vegetables and potatoes. So far, we have been able to maintain our weight and we are working on building muscle.

    Like you, my husband, Charles, and I are both originally from Quebec. I was born in Granby and he was born in Sherbrooke. We now live in the Ottawa area.

    Thanks again.

    Heidi Brault
    Charles Gregoire

  5. Millicent says:

    Hi Fred!
    I have lot’s of your product, but I can seem to find an answer to
    my questions. I take care of my mom who is an active 76yrs old, with lot’s of medical problem asthma, high blood pressure, diabetes and 15 months ago a pacemaker implant, which has help her live a more stable life, take 1 heart & sugar medication everyday, the rest when needed, her MD said she doing good:
    Question?
    1)Is it safe for her to be 100% raw or 80%? (love fruits, vegetables &
    most of her morning start with fruit & green smoothies).
    I have the *Raw Health Starter Kit” “Green for life” ” Raw Winter Recipe Guide”
    & the Low Fat Raw Vegan DVD + LFRVD in practice + more*.
    2) Could you recommend any menu plan to start with? using information above
    Thank You!

  6. Kuba says:

    Dear Frederic,

    My exotic journey with raw food has begun just 3 months ago. I have based my previous

    knowledge on various sources considered to be “gurus” in the field of nutrition and vibrant life style

    i.e. Mrs Bouthenko, Dr Graham, Mr Wolfe and many others… This has given me something to start

    with but the most precious lesson I’ve learnt was to listen to my body’s needs. First few weeks was

    a period of ups and downs to me, and after some harsh detox my organism has stabilised.
    Your newsletter, website, and interviews available via internet have proven ESPECIALLY

    reasonable and useful to me and I try to stick to your methods.
    Sticking to the 80-10-10 diet has become almost a natural habit and makes me feel great but I

    have an enormous problem with my body mass.

    Having turned 25 just recently, 5 feet 8 inch tall man like me with just 144 lbs has always been

    dissatysfying for me. I’ve been always fit and agile, due to the sports I’ve been doing throughout

    my life but I could never consider myself athletic. Since I’ve swithched to raw way of life I’ve lost a

    few pounds (partialy due to the series of colonics) but I have considered this natural.

    Nevertheless, my body mass has decreased to a mere 132-134 lbs and most of the peolple I know

    have noticed my “problem”. I feel uneasy, especially meeting my family members who have gone

    through the trauma of anorexia of my sister and are extremely touchy about the subject of “diet”,

    “body weight”, “nutrition” and I’m even scared to admit I’ve swithched to RAW and FEEL AMAZING.

    They wouldn’t accept the fact I eat raw ripe fresh mostly organic fruit and veg ONLY!!!

    To figh the problem I have decided to increase my calories intake but raw life in Poland is a

    challange. You know exactly what it’s like to virtually hunt for quality products in a country with a

    certain moderate-cold climate. Having almost no acces to certain calorific fruit like mangos,

    papayas fresh coconuts not to mention durians and other. Thus your latest ezine concerning

    Massive Raw Eating Plan is hardly applicable to me. I am forced to live with bananas as a

    fundamental product of my fruit and local fruit, such as strawberries at the moment which I

    consume about 3 lbs a day.
    The thing is, I have managed to stop the weight loss but at the expense of at least 15 – 18 bananas

    a day!!! Sometimes it’s difficult for me to fit them in during the day, considering the fact I don’t

    want to eat permanently and need a few hours for digesting fats, and making breaks for drinkables.

    The sad result is that I had to put off my jujutsu because it has become too strenous for my

    organism and I couldn’t accumulate enough energy for trainings. I dream of building my body mass

    20 lbs at least but with my current lifestyle it seems impossible to achieve.
    WHAT SHALL I DO???

    Sincerely Yours,

    Raw food pioneer from Poland.

  7. Fred,
    Your advice is really helpful to me. I have to eat out quite a bit. I wonder what you think I should do about the salad dressings they serve on Caesar salads or spinach salads. Should I just ask for dressing on the side and take my own mixture with me? I know there is too much fat in theirs.
    Raw Rita

  8. Rawkit Girl says:

    I agree with the guy from Poland – when you live in colder climates (Michigan), it’s difficult to get good, organic produce year-round. If we live on primarily fruits and Veggies, we pay VERY HIGH PRICES in the off seasons of these items. It’s just not affordable. We can’t always afford organic. The only stable priced items are nuts and seeds.

    MY QUESTION IS: My husband is dealing with Brain Cancer, and we have been told that sugar is one of the worst things for tumors, because they thrive almost entirely on sugars. Do you think that FRUIT is included in this sugar category? – we have gotten mixed messages from websites and doctors (doctors knowing the very LEAST about practical nutrition). He is currently on a higher fat raw diet, I guess olive and flax oils are supposed to be good for brain tumors?

    Thanks,
    Rawkit Girl

  9. Geri says:

    I value the info on raw foods highly. Love your weekly raw food recipes, tho they have stopped coming for some reason? A dear friend of mine is now 80plus % raw. I used to forward her your emails… Thanxxx staxxx. Geri, South Africa

  10. Chris says:

    Gaining muscular weight on the raw diet is my forte. You have to lose weight first as you detox and cleanse. Are the people who say that they ” had to stop raw” actually feeling weak or do they just not look the way that they think that they should at that time? It is a process, like renovating a house. First comes demolition or breaking down then comes renovation and building up. Be patient. When I started raw I lost a lot! But after a few years of eating RIGHT it started to come back- even though I was eating LESS calories!!! The body has its own agenda separate from what we may desire- let it go if you are feeling great. Eating cooked foods again will bloat you up and make you look bigger but that will not be pure muscle tissue! As a person who put on 75 albs under the worst circumstances with poor genetics (NERD-BUILT body- that was me- I know how it feels to lose weight when everyone says I look thin. But year after year I persevered. I knew that the raw diet was better- I FELT it. I stuck with it and the weight started to come back– only this time the muscle that I build is pure, dense, and made from far better building materials. I could go into detail about muscle fiber and mitochondria, ATP , etc, but I wanted to keep this simple. Just stick with raw and learn how to weight train properly with a good raw trainer – hopefully- who can show you proper form for the major exercises of which there are only a small handful- and require no fancy equipment other than a chinning bar, stands and a barbell with plates.

  11. t baht says:

    INDEED YOUR BODY WILL BE MORE CLEAN THEREFORE THEIR MEDICATION WILL WORK FASTER AND REQUIRE LESS EVENTUALLY. WHAT WOULD YOU RATHER A TOXIC BODY THAT REQUIRES GREAT INTERVENTION TO FIX IT OR A BODY THAT IS CLEAN AND TUNED AND REQUIRES LESS AND HEAL AT A FASTER RATE.

    ANYWAYS A RAWFOODIST SHOULD HAVE ELEVATED THEREFORE THEIR THOUGHTS AND PERCEPTIONS SHOULD ALSO ALIGN WITH YOUR NEW NATURAL WAY OF EATING WHICH IS POSITIVE. SO ALL I AM SAYING IS DO NOT FORECAST FEAR OR NEGATIVE SITUATIONS

  12. t baht says:

    GREETINGS KUBA,

    THERE IS A STORE FULL OF THINGS I CAN TELL YOU TO INCREASE YOUR WEIGHT NATURALLY BUT I AM NOT SURE EXACTLY WHAT RAW PROGRAM YOU ARE FOLLOWING IE: FRUITARIAN. SOME PEOPLE UTILIZE SOME SPROUTING OF GRAINS LIKE QUINOA ETC. ALONG WITH FRUITS AND VEGETABLES AT APPROPRIATE INTERVAL.

    NONTHELESS YOU SHOULD NOT BURN MORE THAN YOU ARE TAKING IN. ALMONDS SOAKED AND BLENDED INTO A SHAKE OR JUST UTILIZING THE MILK IN RAW OATS IS GOOD

  13. Kuba says:

    @ t baht>>
    Thanx for sharing with me. I am desperate to take every suggestion into consideration. I do not follow any specific RAW PROGRAM, I’ve started of with some patterns avaliable but then tuned them up a bit according to my body signals.
    I feel the best when consuming fruit mostly, I blend them in a rational manner, also prepare GREEN SMOOTHIES (carrot tops, beet greens, spinach, parsley, celery, etc., in the spring I even collected nettle and other weeds). I’ve been overdosing nuts, seeds, and oils from the start, but now eat a few nuts a day, or half of avocado, or ground flax seed with water on its own, I don’t use pressed oils at all for 6-8 weeks already. Some days I just don’t eat any fats, if I don’t feel like it.
    When I eat veg I eat them in a MONO manner, occasionally prepare green veg and fruit salads – though I’ve noticed sudden drops of activity and awareness level – in other words – they make me sleepy.
    I have got rid of the habit of eating dried fruit, don’t use any sweeteners.

    TODAY for example I had:
    1) bananas (3) & grapefruit fresh juice smoothie
    2) about 6 lbs of Sicilian watermelon with seeds – I adore them
    3) a few peaches and apricots
    4) spinnach and parsley green smoothie with 5 oranges and a banana
    5) 2bananas & forest berries thick smoothie
    6) beet greens (bunch) with 2 pears, cup of berries and 4 bananas smoothie
    7) a few slices of squash, zuchinni and homemade apple vinigar pickled cucumbers with some dried algae as a SNACK

    I had no nuts or seeds or avocados today, since it’s been hot and humid all day long and I felt a bit worn out anyway. Did I mention that fatty products make me feel sleepy instantly???

    I’ve taken up YOGA (3-5 times a week) and work out in the gym for about a month now, I feel better but I’ve lost another 2 pounds. My body weight oscilates around 130 lbs – just to recall it has been about 143 lbs before I went raw.

    My family, friends are freaking out, but I am determined not to switch back to cooked foods, grains, legumes, or raw fish. I’d love to stay RAW VEGAN as I did for the last 90 days.

    I hope this gives you a rough picture of mine.
    THanks for feedback.

    Kuba

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