The Raw Glow Blog

The Raw Diet and Weight Loss Part 2

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In the first part of my two part series on The Raw Diet and Weight Loss I talked about the importance of being aware of calories when trying to lose weight; if you missed the first part click here. In this next installment I wanted to talk about raw food and satiation and how keeping yourself feeling full can ultimately help you to achieve your weight loss goals. A lot of people tell me that they always feel hungry on a raw food diet and that this can lead to binge eating and sabotaging their weight loss efforts.

When transitioning over to a lower fat whole foods diet a lot of people don’t anticipate having to eat more often to stay satisfied and many wonder what they are doing wrong.

For example, on a typical SAD diet a breakfast might consist of eggs, bacon, hash browns, toast, and orange juice which can definitely fill a person up for awhile, at least 4 hours or so. If you suddenly switch over to a high raw diet you might adopt a lighter breakfast such as a juice or a green smoothie. Even though adopting a lighter breakfast is a step in the right direction, don’t expect it to keep you full as long as a heavy fatty breakfast.

Most people mean well and think they are doing a really good job by eating light during the day by just drinking juices and smoothies, but when it comes to dinner time they are so hungry that they eat way too many calories just before going to bed.

Not only will you overeat if you don’t eat enough calories throughout the day, but eating a heavy meal just before bedtime can reduce the quality and length of your sleep, making you feel sluggish the next day. Also, eating fatty foods before bed will slow down the emptying of the stomach which can exacerbate indigestion. The trick is eating more often throughout the day to keep energy levels up and cravings away while still consuming less calories than if you were eating the standard 3 heavy meals a day.

Here Are Some Tricks to Stay Full on the Raw Diet to avoid Overeating at Night.

  •  Always eat breakfast– Even if you’re not very hungry in the mornings eat a little something so you’ll be less likely to overeat at night, you’ll be glad that you did.
  •  Split your light breakfast into two meals about two hours apart. My favorite breakfast of choice is a green smoothie. I usually make anywhere from 40-64 ounces. I split the smoothie into 2 glasses. One glass I drink right away and the other glass I mix in a spoonful of whole chia seeds and let it set in the refrigerator till I’m ready to drink it in a few hours.  The mucilaginous fiber in the chia seeds helps me to feel full throughout my day.

If you can’t split your breakfast into two meals make sure to add a little extra fat and protein to your smoothies so that you won’t be hungry again in a few hours. My favorite is to add a little avocado or coconut kefir to my smoothies, but you could also add some young coconut meat or a handful of your favorite nuts or seeds.

  • Use fiber to your advantage. Fiber can help you feel full longer without adding a lot of extra calories. Snack on apples or celery or add them into your blended soups or smoothies. Add a spoonful of ground flax seeds, chia seeds, or pysllium husks into your blended soups, smoothies, cereals, and salad dressings. Since ground flax and chia seeds are so good at thickening things up, if you add a spoonful to a nut based salad dressing you can actually add less nuts (hence less calories) while boosting the fiber and omega fatty acid content of your recipes at the same time.
  •  If you juice, don’t expect it to be a meal replacement. Think of a juice more as a living vitamin supplement and plan on eating something an hour later.
  • Snack healthfully throughout the day to ward off hunger. Most people tell me that the main reason they get off track is because when hunger strikes they don’t have any healthy snacks available. Some healthy snacks to have around are cut up fruits and vegetables, raw energy bars, and small handfuls of trail mix. The trail mix can consist of your favorite dried fruits and nuts, but be aware of the portion size because the calories can add up.
  • Eat More Vegetables– Don’t be afraid to eat a lot of vegetables. They are low in calories but high in fiber and nutrition so your portion size can look quite large but still be fairly low in calories. Most people I know that eat a high raw food diet (and have a gorgeous figure) eat a huge salad every night, about 4 times the size of a side salad you might order at a restaurant!
  •  Adding Some Healthy Cooked Food to Your Diet Can Go A Long Way– Some people, for whatever reason, just don’t fee full on raw foods and end up binging on nuts and seeds or going back to a Standard American Diet. In this case, it might be useful if  they add a few healthy cooked whole food items to their diet such as steamed vegetables, squash, sweet potatoes, brown rice, quinoa, legumes . . .just to name a few. Why? Because these foods are low fat yet high in fiber and nutrients. As long as they are cooked with water, they don’t have the same damaging effects as foods that are fried or baked at high temperatures. If you are one of those people that just doesn’t feel full after eating a salad try adding some steamed broccoli, a cup of black beans, lentils, quinoa or brown rice on top. It can really make a difference.

By being aware of calories and keeping yourself full during the day you are less likely to get off track or overeat and it will go a long way in helping you reach your weight loss goals. 

If you would like to lose weight but need more guidance, consider scheduling a raw food coaching session with Cecilia to reach your weight loss goals. Cecilia will give you the practical tools you need to easily add more raw food to your diet to lose weight, experience more energy, look and feel years younger, and radiate a happy healthy “raw” glow.”

Heres to a happy and healthy body!


And if you have any tips on loosing weight or staying full on the raw diet please share them below in the comments section. Thx:)


1 Julie_23 { 08.20.10 at 9:49 pm }

Hi, my problem was that I lost too much weight and was down to 112lbs as a 5ft 8in 33yo woman. My family and friends (even neighbors adn strangers) were concerned I was anorexic or not getting the nourishment my body needed.

I have heard this explained as 'detox' or that the normal body weight for me was lower than standard, but it was too concerning. My experience was of increased strength, stamina, mental clarity and energy levels. my blood sugar issues I had on cooked food went away as well as any light headedness I would feel from time to time. So I stayed the course for a while longer. I have been off raw for the winter and would like to dabble back in the realm of blissful eating and clarity again but am concerned about beign a bag of bones again…any suggestions?

2 Spencer6304 { 08.20.10 at 11:04 pm }

Your advice is good, but please stop using the word “loose” for “lose”.

3 Cecilia { 08.20.10 at 11:30 pm }

Hi Julie,

Thanks for stopping by. In my experience no matter what type of diet you're on, it's important to get enough calories for energy and nourishment. If I were you, I would try an online nutrition database to figure out how many calories you need per day and to keep track of how many calories you are actually consuming everyday.


4 Paulscon { 08.21.10 at 5:23 pm }

I've only been doing this for a few weeks but my clothes are already looser. Haven't had a chance to weigh in to see how the numbers look. I'm mostly raw, but unwilling at this time to give up microwave popcorn (94% fat free) or coffee (decaf). Also like olives. Haven't tried the raw ones yet.As a large man I can eat more than a small gal. What keeps me full is dehydrated carrot,date cookies, dehydrated yam slices and sprouted beans.

5 Cecilia { 08.21.10 at 9:12 pm }

Hi Paulson,
Thanks for sharing. On average men do need more calories than women so good point. But I bet you'd be surprised to see how much I can eat:)

Here's a raw glow tip: invest in an air popcorn popper. Then put your air popped popcorn, some melted coconut oil, nutritional yeast flakes or powder, spirulina powder, cayenne pepper, and sea salt into a large paper grocery bag and shake it like you mean it! The result: a cheesy tasting fun snack that is much healthier than microwaved popcorn, in my opinion.

Thanks for stopping by and please do come again.


P.S. When I first met my now husband, he made it very clear that he was not going to give up coffee for me, the Pope, or anyone else for that matter! Fast forward three years later and he has since replaced his coffee habit for the best green tea that money can buy! Go figure.

6 Anonymous { 06.14.11 at 9:21 am }

It is an informative post. We know that raw vegetables are so useful for loss weight. So raw diet is really helpful to loss weight. Green vegetables less in fiber and fat.

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7 Anonymous { 07.22.11 at 6:32 am }

It is a nice information about the weight loss. The raw diet is really helpful to loss weight. There are numbers of ways for lose weight. 

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8 Chino hills gym { 03.16.12 at 11:29 pm }

This is so inspiring. Keep up the good work cecilia.
Raw food diet really helps you in losing or at least controlling your weight.

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