Craig B, Florida, USA on RAF Diet

by admin on April 19, 2009

As of this writing, I am 38 years old. I chose an RAF (Raw Animal Foods) diet and have been eating it consistently since November of 2007. Before that, I’d alternate between a raw vegan diet and the standard cooked diet as the raw vegan diet was almost impossible to stay on. I decided on RAF when an internet friend made convincing arguments for human carnivorism in the raw vegan forum of which I was a member.

During my transition, I was lethargic for about two weeks. I had constipation in the beginning but have had none since. Once I had become fat-adapted, I experienced high energy and endurance – no more highs and lows. This high energy is accompanied by a sense of calm. It’s not a nervous energy.
Various Health Concerns Fading

When I started the diet, the only health problems I was aware of were severe indigestion and acid reflux, overweight and hypertension. Five weeks into the diet, I had a blood test that revealed all but one of the signs of metabolic syndrome: low HDL, high triglycerides, along with the abdominal fat and hypertension of which I was already aware. My liver enzymes were high normal. At 19 weeks RAF, I had follow up blood work.

5 Weeks RAF

19 Weeks RAF

Total Cholesterol:















Glucose Serum



It should be noted that zero carbers tend to eventually reach serum glucose levels of ~ 100 as the body uses less and less glucose over time. We don’t get the peaks and valleys nor the insulin rushes so this is not dangerous.
Liver Function

5 Weeks RAF

19 Weeks RAF










I have effectively beaten the metabolic syndrome on this diet. I have no more abdominal fat, no more hypertension, no more low HDL. I still have slightly elevated triglycerides, leaving me with one marker of metabolic syndrome. Three markers are needed to be diagnosed. I’m confident my values will continue to improve. All digestive problems have vanished.

Another benefit I’ve noticed is eyesight improvement. I no longer need reading glasses.

I have no trouble sticking to the plan whatsoever! I was really hungry for carbs the first three days or so but once I was no longer running on sugar, hunger pangs came few and far between – leaving me able to eat once a day without having to force myself to go 24 hours without food. I do IF (Intermittent Fasting) by eating once a day for the most part. However, there are times when I feel the need for an extra meal.

The only health challenge, if you can call it that, is the 32 or so pounds I have yet to lose. I’ve already lost 23 pounds which doesn’t take into account the increase in muscle mass I’m experiencing. I’ve been losing at a rate of 1.2 lbs per week.
Diet & Exercise Particulars

My diet consists of various organ meats, red muscle meat with its fat, suet, coconut oil and If I’m out on the town, I’ll allow myself some sashimi or seared steak. If I’m at a family gathering, or at a friend’s, I’ll allow myself some cooked animal foods but this is very infrequent. I eat about 1 to 2 pounds per day depending upon activity level.

I do physical labor and it was a challenge during the first two weeks of the diet. Now I have increased strength and stamina. I weight train twice a week doing one to two sets of each exercise to failure. If I can to more than ten reps, I increase the weight the next time. I do cardio for an hour on days that I have time – everyday If I can but try to get at least three day per week in. I used to loathe cardio but now, it’s become quite addictive.
– Craig

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