INTRODUCTION
BEFORE YOU START
Welcome to the course. This first video will give you an introduction to what you will be learning and doing the next 4 weeks. You will get tips on how to make the most of the course and the first instructions that will help you get started the right way.
PREPARATION WEEK
LESSON 1: HOW TO EAT COOKED VEGAN
The first important thing to learn is how to eat a ‘high carb low fat vegan diet’. The reason is that this diet will be the basis for your transition and to fall back on. This lesson will teach you exactly what to eat and you will get a lot of inspiration for dishes you can make. You will also learn about B12 and what can happen to your weight.
LESON 2: WHAT TO EAT IN WEEK 1
The first week is a transitioning week and this lesson will teach you what to eat in order to transition in the best way possible. One meal will be fully raw and two meals will be cooked vegan just the way you learned it in lesson one. All meals will be without overt fats. A slow transition like this will help your blood sugar and give your body time to adjust to the new diet.
LESSON 3: SHOPPING AND RIPENING
A raw fruit based diet is a very different way of eating so in this lesson you will learn how to shop for food the easiest way. You will also learn how to store your fruits and veggies plus how to ripen your fruit in the best way possible.
WEEK 1
LESSON 4: PREPARE YOUR KITCHEN
In lesson 4 we will have a look at the more practical side of things in the kitchen. You will learn what tools to use and what machines that can be useful to have. We will also look at how you can transport your food when you are out and about.
LESSON 5: HOW TO HANDLE DETOX
Once you improve your diet your body will find renewed energy for repairing and detoxing. Most people experience some degree of detox, large or small, so what can you experience and what should you do about it? This lesson will prepare you so you know what to expect and don’t give up because of it.
LESSON 6: LEARN TO USE THE 80/10/10 PRINCIPLES
It is easy to get the ratios wrong when you follow a fruit based diet. In this lesson you will learn all about the 80/10/10 principles behind your carbohydrate, fat and protein intake. You will also learn how many calories you should eat, how to get your fat-sugar balance right and how you can avoid deficiencies.
WEEK 2
LESSON 7: THE CORE 80/10/10 DIET & CALORIES
Getting the calorie intake right is one of the hardest things for most people on the raw 80/10/10 diet. So what core fruits and veggies does it consist of and how much should you eat of each fruit in order for it to make a meal? Lesson 7 will give you the answers including a calorie guide that will help you estimate how much you need to eat.
LESSON 8: HOW TO MAKE A HEALING GREEN SMOOTHIE
Green smoothies are a very important part of the diet because they can truly speed up the positive changes and effects on your health. In this lesson you will learn exactly how to make the and how not to make them in order to get the best results.
LESSON 9: WHAT TO EAT WEEK 2 (RAW TILL 4)
In week two it is the time to step up the raw part of the diet even more. This week you will be eating two low fat raw meals and one cooked meal a day. So in this lesson you will learn how to replace one of your cooked vegan meals with a green smoothie and eat in a way which is called ‘Raw till 4’.
WEEK 3
LESSON 10: MAKE SURE YOU GET IT RIGHT
It is important to get the 80/10/10 principles and the calories right from the beginning and this lesson teaches you how to use the online program Cronometer.com for that. It will track exactly what calories, vitamins, minerals, proteins, fats, carbohydrates etc. you are eating so you don’t have to guess. You will also get tips on how to avoid the most common beginner mistakes.
LESSON 11: WHAT TO EAT IN WEEK 3 (100% raw)
In week 3 it is time for you to eat a 100% raw diet and this week you will get a full diet plan including recipes. You will also get a lot of tips for the diet on for example whether you should eat organic or not. At the end of the lecture I will share 8 advantages about the diet you probably haven’t thought about.
WEEK 4
LESSON 12: THE DIET WEEK 4 AND ONWARDS
The way you eat in the beginning when you are fully raw is most likely not the same way you eat in the long run. In this lesson we will look at how you should eat long term in order to get the best results. You will also learn how to use the 6 dietary gears deliberately so you can control the detox and healing process yourself.
LESSON 13: EXOTIC FRUIT
The world is full of exciting exotic fruits and in the lesson I will present some of them to you. It would be great if you could incorporate some of them into your diet in the future in order to get a more varied diet. Some of these fruits can be found in Asian grocery stores, in online shops, warm countries or even in conventional supermarkets.
A FINAL WORD
MOVE ON FROM HERE
You should now have gained a substantial knowledge about how to eat a raw vegan fruit based diet according to the 80/10/10 principles and be able to continue on you own. In this last lesson I will share some more options about where you can go to learn more about the diet and how you can optimize your health naturally.
Copyright – Green Room Group & Fruitylou by Louise Koch. Design by Freepik.com
