Diet Resources

A Quick Guide to a Low-Fat Raw Food Diet

A Short and Sweet Guide

This is the recipe for success—in a nutshell! Enjoy fruits for breakfast, lunch and dinner and any snacks—plus a heaping salad after the fruit dinner. A low-fat raw food diet cannot be successful any other way because vegetables contain too few calories and high-calorie nuts and seeds average 75 percent fat.

The 80/10/10 Diet by Dr. Doug GrahamA goal is to eat 80/10/10, with at least 80 percent of our calories coming from carbs and no more than 10 percent each from protein and fat. Dr. Doug Graham developed these guidelines in The 80/10/10 Diet, a book I highly recommend. Consuming more than 10 per­cent of calories from protein results in low energy and acid toxemia, a precursor for arthritis and cancer, Graham writes. Eating more than 10 percent of calories from fat leads to diabetes, stroke and cancer, Graham says. The average American eats 42 (carbs)/16 (protein)/42 (fat)! No wonder two out of three Americans are overweight or obese and diabetes affects one out of three Americans!

Closeup of green leaf lettuce

Just like cows and horses are designed to eat certain foods as part of their species-specific diets, we, too, are designed to eat certain foods. These foods are, specifically, fruits, the tastiest foods on the planet, and greens. A low-fat raw diet is rounded out with a minimal amount of other vegetables, nuts and seeds. No animal products. No processed foods. Not even cooked foods. It’s recommended 2 to 6 percent of our calories come from tender greens, Graham writes. Rotate greens because they contain alkaloids, which can cause mild poisoning such as numbness if eaten too frequently for too long, Victoria Boutenko writes in Green for Life.

A Taste of Raw Food: 7 Days of Smoothies 'n' Salads by Brian Rossiter (e-book)
A Taste of Raw Food: 7 Days of Smoothies 'n' Salads offers a fun, easy way to transition to a raw food diet or to add more fruits and veggies to your diet. It offers a meal plan of seven smoothie and seven salad recipes—plus much more! Also available as a paperback book.
Also available in paperback.

Two to 6 percent of calories from greens sounds minimal, but once you start counting calories using, you’ll see greens contain few calories, with kale offering among the most (227 calories per pound compared with just 77 calories for romaine lettuce). Counting calories for a while into your raw journey is extremely helpful to learn how many calories you need. You can’t go the distance each day without running out of fuel if you don’t have a fuel gauge. Count what you put into your body and learn how many calories you need so you can feel “on” all day long, helping you reach all your destinations in life!

Don’t worry—eating raw isn’t all math! It’s about feeling healthy and happy, sparing sentient land and sea creatures their lives and benefiting the planet! Drinking green smoothies can help pave the way to a raw food lifestyle and ensure you consume enough greens without having to carve out time for a large salad every night! These drinks can be made simply by adding several bananas, a big handful of greens and water to a blender.

Grapes in a basket

What else is there to eat? How about trying MangOranges Smoothie for breakfast? How about watermelon for lunch and grapes for dinner as monomeals? Every species eats monomeals, a single food as a meal, so we’re in no hurry to load up on every nutrient at every meal! also tracks nutrient data, by the way! Be sure to explore some recipes from my growing list and join my free mailing list to get more with Fruit-Powered Digest, my e-magazine, and Fruit-Powered Video, my video series.

Bananas with spotsStaple foods such as high-calorie bananas (average 105 calories each) help make this lifestyle work. Most Asians eat rice with every meal, so there’s nothing wrong with loading up on bananas—even for breakfast, lunch and dinner some days—as long as you enjoy other fruits and get in your greens, too!

Eating this way can help people prevent and reverse many health challenges such as obesity, diabetes, heart disease and cancer. The reason for this is our natural diet provides optimal conditions for healing and detoxification to occur.

The Benefits I’ve Experienced from Leading a Low-Fat Raw Vegan Lifestyle Include:

  • Exceptional overall health
  • Youthful vitality
  • Euphoric sense of well-being
  • Sustained energy
  • Enhanced mental clarity and ability to focus on tasks
  • A lighter, stronger, quicker and faster body
  • Restful sleep
  • Simple digestion and elimination

Alive! by Brian Rossiter (e-book)
Features a four-step program to help you go raw vegan, gaining clarity and vitality while arriving at your natural weight. Includes more than 25 raw food recipes, tool recommendations, fitness focus, insight from Arnold Kauffman and Megan Elizabeth and more! Also available as a paperback book.
Also available in paperback.

Eating healthfully is a major factor in feeling sensational, but other factors such as adequate sleep, sunshine and exercise also contribute to well-being. For a decade, I suffered from chronic pain, which I reversed utilizing the Egoscue Method before launching an evolving weekly exercise routine—encompassing circuit training using Bodylastics bands, running, practicing vinyasa yoga and rebounding using a Needak rebounder.

For more information and a guide on how to succeed, check out Alive!, my raw food transition book, which features a four-step program designed to help anyone go raw vegan. If you’d like a helping hand in transitioning to a low-fat raw food diet, visit my coaching page.


Find out what an average day on a low-fat raw food diet looks like with this sample diet menu!



Check out my weekly shopping guide on a low-fat raw food diet!

About the author

Brian Rossiter

Brian Rossiter

Editor of, Fruit-Powered Digest and Fruit-Powered Video, Brian Rossiter guides health seekers in creating supreme vitality through the Fruit-Powered Life Force Center‘s holistic health offerings: the Pain Relief and Postural Alignment Method and Fruit-Powered Lifestyle Coaching Program. Brian is also the author of the raw food transition and recipe books Alive!, A Taste of Raw Food: 7 Days of Smoothies ‘n’ Salads and the four-volume Mouthwatering Recipe Book Series.

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