What Exactly Is The 'Raw Till 4' Diet?
Human Interest

What Exactly Is The 'Raw Till 4' Diet?

There are moments on our health journey when our bodies are bugging us to hit the reset button.

With life, we can start to see slips in our diet, irregular exercising, and inconsistent sleep schedules, and our mental health can suffer because of it. But what many people come to find is that with just a few adjustments — as opposed to restrictions — being made to their food intake, we can see a focus more on eating “the right” calories and less on being on a restrictive diet.

"Raw Till 4" is a dietary concept and lifestyle associated with the raw vegan and high-carb, low-fat vegan (HCLF) movements. Created by Australian blogger and YouTube star known as 'Freelee the Banana Girl', the method suggests eating raw, uncooked plant-based foods until 4 p.m. each day and then having a cooked, vegan meal in the evening.

The Raw Till 4 lifestyle follows the guidelines of vegan and rawist eating and involves consuming fruits, vegetables, nuts, seeds, and sprouted grains in an uncooked, natural state until the designated time of 4 p.m. or around one’s typical dinner time. After 4 p.m., a cooked vegan meal is consumed, which may include foods like steamed vegetables, grains, legumes, and plant-based sources of protein like tofu or tempeh.

On TikTok, creator Adina Yaffa is repopularizing the trend, sharing how it’s helped to improve digestion, boost energy levels, and support weight loss.


Replying to @🌜kat🌛 here is what I eat in a day on a raw till 4 lifestyle. I eat with the sun and according to the circadian rhythm that out bodies follow on a typical day. Where i drink liquids during the first 8 hours, then juicy fruits, then smoothies, more dense building fats, proteins and veggies! #snatchedwaist #bellyfat #bellybloat #smallwaist #hourglass #rawtill4

“During the hours of 4 a.m. and 8 a.m., your body is in an elimination phase and needs all the help it can get,” Yaffa says in the clip. “So what you’re going to do is drink coconut water, citrus juices, and green juices during this time, and around 8 a.m., you can break your fast with some fruit. I suggest juicing fruits, and then after that, I suggest having a smoothie or a bowl with berries and granola so you can get your fats and healthy proteins in.”


Raw till 4 has so many benefits including better digestion, nutrients, belly fat and bloat elimination, snatched waist, more energy and so much more! #snatchedwaist #bellyfat #bellybloat #smallwaist #hourglass

On the official Raw Till 4 website, Freelee the Banana Girl shares tips on how to get the best outcomes of this lifestyle change, which include:

  • “Stay hydrated! You should pee about 8-12 times per day, and your urine should be clear. Drink 1 liter of water when you wake up in the morning, and 1 liter of water about 30 minutes before each meal for optimal results.”
  • “Fragmented sodium (salt) should be kept to a minimum. Use herbs, lemon juice, etc. wherever possible in place of salt.”
  • “Eat unlimited calories at every meal, no restriction. The majority of your calories each day should come from fruit. Don’t under-eat on fruit during the day or 'save up' your calories for dinner time. RT4 is about abundance at every meal.”
  • “Move your body daily. Find an activity you love and make it your playful exercise.”
  • “Make sure to get lots of rest, relaxation, and good sleep. Learning to incorporate good rest, early nights, and regular sleeping patterns into your life will greatly improve your overall health.”
  • “Practice gratitude and peaceful emotions at mealtime, and get a vision book started! Be sure to enjoy this journey. Focus on long-term health instead of short-term results.”

Critics argue that it can be challenging to get all the necessary nutrients from a raw vegan diet and that it may not be suitable for everyone, especially over the long term.

As with any diet, it's important to consult with a healthcare professional or registered dietitian before making significant dietary changes to ensure that it meets your individual nutritional needs and health goals.

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Featured image by FreshSplash/Getty Images

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