ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

What Is the Raw Till 4 Diet?

Updated on August 9, 2015

The Raw Till 4 Diet was created by Freelee the Banana Girl - an Australian YouTube sensation within the high raw plant-based community. After many years on a raw vegan diet, Freelee and her partner Durianrider (another Australian YouTube sensation) developed the Raw Till 4 Diet. It is similar to the raw vegan diet with the inclusion of cooked starches, grains and vegetables after 4 pm.

The diet came about gradually as a result Freelee's exploration with the inclusion of cooked starches to supplement her raw diet. While she had originally spoken out against the consumption of cooked foods, her practises gradually changed to include them during the evening, and this is now her diet of choice. She has shared her confidence in the sustainability of this diet on her YouTube channel - 'Freelee the Banana Girl', and on her website

Start every day with raw fruit
Start every day with raw fruit
High carbohydrate, low fat and low protein foods are the staple of raw till 4 dinners
High carbohydrate, low fat and low protein foods are the staple of raw till 4 dinners

Raw Till 4 Guidelines

  • Obtain a minimum of 80% of your calories from carbohydrates
  • Get a maximum of 10% of your daily calories from fat
  • Get a maximum of 10% of your daily calories from protein
  • Eat raw fruits and vegetables until 4pm per day
  • After 4pm eat cooked starches and vegetables in addition to any raw food as desired
  • All meals are completely free of animal products

Within the diet an emphasis is placed on high carbohydrate fruits such as bananas and dates. They contain the sugars needed to provide the energy to be active - this being particularly important due to the low amount of fats and proteins recommended.

Some might suggest that the high amount of carbohydrates in the diet would mean that there would be a natural deficiency of protein. However, the amount of fruit, particularly of bananas that are recommended on this lifestyle mean that protein needs are always met or exceeded - if the diet is followed correctly. When eaten in large amounts, bananas are a good source of protein - having 1.3 grams of protein per medium banana. The inclusion of cooked starches and grains in the evening also contributes to the protein intake as well. In this regard it is much easier to meet protein needs on the Raw Till 4 Diet than on a fully raw diet - which relies on large amounts of raw greens to ensure adequate protein intake.

Overt fats ( foods comprised mainly of fats e.g avocado, oils) are avoided as much as possible, although fat needs are met through the consumption of the large volumes of fruit.

Calorie restriction is shunned on this lifestyle, and instead eating an abundance of the recommended foods is encouraged. Low sodium foods are advised and a high water intake is also important for digestion and overall hydration.

Do you believe following the Raw Till 4 Diet can lead to Long-Term Weight Loss?

See results

Raw Till 4 Sustainable Weight Loss

The Raw Till 4 Diet is touted by followers as being a solution for sustainable weight loss. The emphasis on low fat whole foods without calorie restriction, coupled with a high amount of nutritious raw food is said to heal the body and re stabilize the metabolism - put out of balance by any past dieting issues.

The founder of the Raw Till 4 diet is the first to say that without consistency and long-term dedication to the diet, weight-loss is not assured; in fact weight gain can be an initial result of adopting this abundant lifestyle. However, this is said to be a result of the body bouncing back from a history of calorie restriction or other eating and lifestyle habits.

Dried fruit can be a handy snack on the Raw Till 4 Diet
Dried fruit can be a handy snack on the Raw Till 4 Diet

More Guidelines for Raw Till 4

  • Aim for 2500 - 3000 calories per day at least
  • Drink lots of water
  • Keep sodium intake low
  • Avoid oil where possible
  • Try to have one day a week where you only eat raw food

Succeeding on Raw Till 4

Succeeding on the Raw Till 4 Diet is very similar to succeeding on an all raw diet. Preparation is key, as you must always have a constant supply of raw fruit and vegetables.

Transitioning to this diet should be done gradually, as with a completely raw diet. Begin by incorporating a single raw fruit meal into your day with a cooked low fat starch-based meal in the evening. Once you become accustomed to this, include a second raw fruit meal.

Eating enough is also important. As fruit meals digest much quicker than standard meals, it is essential that you increase the size of your portions.

Having a few handy kitchen gadgets can make eating this way easier. Smoothies are a common choice on this diet as they enable an endless number of interesting raw combinations. In the occasional absence of fruit, smoothies can be made up purely of dates blended with water into a drink known as 'datorade'. As such, it is advisable to have a blender - with high speed blenders being the most recommended for people following any high raw diet.

Raw smoothies are a popular option on this diet
Raw smoothies are a popular option on this diet

Some Raw Till 4 Daily Meal Plans

Plan 1
1000 calorie smoothie of dates and coconut water
Smoothie of 8 ripe bananas and 7 medjool dates with coconut water
100g of dried figs
500g of corn pasta and a large green salad
Plan 2
7 large mangoes
10 ripe bananas
1 litre of freshly squeezed orange juice with pulp
500g of steamed rice with hearty vegetable soup
Plan 3
800 calorie strawberry and date smoothie
12 large ripe peaches
100g of dried bananas
700g of steamed potatoes with a low sodium tomato sauce and half a head of lettuce

These plans are suggested guides only and followers are encouraged to eat more if they feel like it

The Creator of the Raw Till 4 Diet Explains How She Eats

Benefits of the Raw Till 4 Diet

  • The bulk of the diet is made up of highly nutritious raw fruits and vegetables
  • Some followers have experienced control over, or reversal of serious health conditions
  • The diet encourages followers to stick to low fat and low sodium options - which is widely understood to assist in good heart health
  • The high dietary fibre in this diet assists in bowel health
  • The ability to eat cooked food in the evenings makes it a lot easier to be social on this diet (in comparison to a raw diet)
  • The inclusion of some cooked food also reduces the cost of this diet (in comparison to a raw diet)
  • Cravings for cooked food are more manageable for those transitioning to the diet
  • The diet is high in energy-giving foods
  • This is a very sustainable eating plan that is easy to follow indefinitely
  • There is no calorie restriction required

Lots of fruit and vegetables is always a good idea for your health.
Lots of fruit and vegetables is always a good idea for your health.

Does It Work?

With the lack of studies done on the Raw Till 4 diet specifically, some might consider the diet too new to follow with any confidence. However, many of the individual precepts of the lifestyle are supported by science, including the health-giving and curative benefits of raw fruits and vegetables, as well as the benefit to heart health in having a low fat, low sodium diet.

At the end of the day, you can only find out for yourself if this lifestyle works for you. At the very least, unlike some other eating plans, this plan allows unrestricted fruits and vegetables - which no one doubts have powerful health-giving properties. However, many Raw Till 4 followers have seen weight loss but it is equally common for followers to gain weight initially before losing weight.

However, it is clear that the focus of the diet is not weight loss - this is merely a happy by-product of the highly nutritious diet. Starting the Raw Till 4 Diet is an important step for regaining and maintaining overall health and many followers have found it has allowed them to easily and enjoyably do just that.

Would You Consider Following a Raw Till 4 Diet?

See results


    0 of 8192 characters used
    Post Comment
    • Rota profile imageAUTHOR


      5 years ago

      poetryman6969 I totally agree with you. Many people are joining and sharing their love of the raw till 4 diet on youtube where there is a thriving community. It allow you to eat lots of raw fruit and veggies and still enjoy cooked food too. very clean and nutritious way to eat.

    • poetryman6969 profile image


      5 years ago

      Raw til 4 seems like something that will capture imaginations and make people want to try it.

    • Rota profile imageAUTHOR


      5 years ago

      Thanks for the comment! Yes, regardless of your diet eating more fruits and vegies is highly beneficial - they are the most nutrient dense foods available to us.

    • profile image


      6 years ago

      Interesting article. Although I'm not a vegan, I can see the benefits of eating more fruit and vegetables. If it helped with weight-loss, so much the better! :-) Voted up.

    • Rota profile imageAUTHOR


      6 years ago

      Thankyou so much for your positive response! Yes, I have a lot of faith in this way of eating and know others who have found it a very sustainable diet.

    • ChitrangadaSharan profile image

      Chitrangada Sharan 

      6 years ago from New Delhi, India

      This diet program looks promising! Sounds like a smart plan. Very helpful and informative hub and I liked your chart very much.

      Thanks for sharing and voted up!


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)