What is a raw food diet. How can it benefit your health. Is it sustainable for weight loss. Discover a 7-day meal plan packed with delicious raw recipes.

Understanding the Raw Food Diet: Principles and Benefits

The raw food diet, also known as raw foodism or raw veganism, is a dietary approach that emphasizes consuming unprocessed, whole foods in their natural state. But what exactly does “raw” mean in this context? Foods are considered raw if they have not been heated above 104-118°F (40-48°C) and haven’t undergone pasteurization, refinement, or treatment with pesticides.

Adherents to this diet believe that cooking destroys essential enzymes and nutrients found in foods, thereby reducing their nutritional value. Instead of traditional cooking methods, raw food enthusiasts employ alternative preparation techniques such as:

• Juicing
• Blending
• Soaking
• Sprouting
• Dehydrating

While the raw food diet primarily consists of fruits, vegetables, nuts, and seeds, some variations may include raw eggs, dairy, fish, or meat. However, these animal-based options are less common among practitioners.

Potential Health Benefits of the Raw Food Diet

Proponents of the raw food diet claim numerous health benefits, including:

1. Increased energy levels
2. Improved digestion
3. Enhanced nutrient absorption
4. Weight loss
5. Reduced risk of chronic diseases

Does scientific evidence support these claims? While research on the raw food diet is limited, some studies have shown potential benefits. For instance, a diet rich in raw fruits and vegetables can provide high levels of vitamins, minerals, and fiber, which are essential for overall health.

Weight Loss and the Raw Food Diet: Is It Effective?

Can you lose weight on the raw food diet? The short answer is yes, weight loss is common when following a raw food diet. This is primarily due to three factors:

1. Low calorie density: Raw fruits and vegetables are generally low in calories but high in volume, helping you feel full while consuming fewer calories.
2. High fiber content: The abundance of fiber in raw foods promotes feelings of fullness and aids digestion.
3. Elimination of processed foods: By cutting out high-calorie, processed foods, you naturally reduce your overall calorie intake.

However, it’s important to note that weight loss should not be the sole focus of adopting a raw food diet. The primary goal should be to improve overall health and well-being through nutrient-dense, whole foods.

Pros and Cons of the Raw Food Diet: A Balanced Perspective

As with any dietary approach, the raw food diet has its advantages and disadvantages. Understanding these can help you make an informed decision about whether this eating style is right for you.

Advantages of the Raw Food Diet

1. Nutritional Benefits: The raw food diet is rich in vitamins, minerals, and fiber, providing a nutrient-dense eating plan. It’s typically low in sodium and free from added sugars and preservatives, which can contribute to overall health improvements.

2. Heart Health: A diet abundant in fruits, vegetables, nuts, and seeds can lower blood pressure and reduce the risk of heart disease and stroke. The emphasis on whole plant foods can also improve blood cholesterol levels, further protecting cardiovascular health.

3. Environmental Impact: By focusing on plant-based, unprocessed foods, the raw food diet can have a lower environmental footprint compared to diets heavy in animal products and processed foods.

Disadvantages of the Raw Food Diet

1. Nutrient Deficiencies: While rich in certain nutrients, the raw food diet may be low in others, such as protein, iron, calcium, and vitamin B12. Contrary to popular belief, cooking can actually enhance the bioavailability of some nutrients, like lycopene in tomatoes and beta-carotene in carrots.

2. Food Safety Concerns: Some foods can be toxic when consumed raw, including kidney beans, buckwheat, and certain sprouts. Additionally, raw eggs and meat pose a risk of foodborne illness if not handled properly.

3. Digestive Issues: The high fiber content in raw foods can lead to bloating and gas, especially for those with sensitive digestives systems or conditions like irritable bowel syndrome (IBS).

4. Social Challenges: Following a strict raw food diet can be challenging in social situations, such as dining out or attending events where raw options may be limited.

7-Day Raw Food Diet Meal Plan: Delicious and Nutritious Options

Ready to explore the world of raw food? Here’s a 7-day meal plan to get you started on your raw food journey. Remember, this is just a guide – feel free to mix and match recipes or adjust portions based on your individual needs and preferences.

Day 1

Breakfast: Cashew Cardamom Chia Pudding
Snack: Strawberry Peach Fruit Roll Ups
Lunch: Raw Vegan Spring Rolls Bowl
Snack: Jalapeno Cilantro Hummus
Dinner: Raw Vegan Pad Thai Salad
Dessert: Raw Vegan Lemon Cheesecake

Day 2

Breakfast: Raw Apple Cinnamon and Chia Breakfast Bowl
Snack: 3-Ingredient Raw Cacao Bites
Lunch: Vegan Collard Wraps
Snack: Mashed Chickpea Salad
Dinner: Raw Peanut Zoodle Salad
Dessert: Raw Key Lime Pie Bars

Day 3

Breakfast: Green Smoothie Bowl
Snack: Raw Vegetable Crudités with Avocado Dip
Lunch: Raw Vegan Sushi Rolls
Snack: Raw Trail Mix (assorted nuts and dried fruits)
Dinner: Raw Vegan Lasagna
Dessert: Raw Chocolate Truffles

Day 4

Breakfast: Raw Overnight Oats with Berries
Snack: Raw Energy Balls
Lunch: Raw Vegan Taco Salad
Snack: Raw Kale Chips
Dinner: Spiralized Zucchini Noodles with Raw Marinara Sauce
Dessert: Raw Banana Ice Cream

Day 5

Breakfast: Raw Acai Bowl
Snack: Raw Flax Crackers with Cashew Cheese
Lunch: Raw Vegan Pizza
Snack: Raw Veggie Sticks with Almond Butter
Dinner: Raw Vegan Chili
Dessert: Raw Apple Crumble

Day 6

Breakfast: Raw Vegan Breakfast Burrito
Snack: Raw Zucchini Hummus with Vegetable Chips
Lunch: Raw Vegan BLT Sandwich
Snack: Raw Fruit Leather
Dinner: Raw Vegan Sushi Bowl
Dessert: Raw Vegan Brownie Bites

Day 7

Breakfast: Raw Vegan Pancakes with Berry Compote
Snack: Raw Coconut Yogurt with Granola
Lunch: Raw Vegan Nori Wraps
Snack: Raw Veggie Chips
Dinner: Raw Vegan Burger with Jicama Fries
Dessert: Raw Vegan Tiramisu

Tips for Success on the Raw Food Diet

Embarking on a raw food diet can be a significant change for many people. Here are some tips to help you succeed:

1. Start gradually: Begin by incorporating more raw foods into your current diet before fully transitioning.
2. Invest in kitchen equipment: A high-speed blender, food processor, and dehydrator can greatly expand your raw food options.
3. Plan ahead: Meal prep and planning are crucial to ensure you always have raw options available.
4. Stay hydrated: Drink plenty of water, as raw fruits and vegetables have high water content.
5. Listen to your body: Pay attention to how you feel and adjust your diet accordingly.
6. Consider supplements: Consult with a healthcare professional about potential nutrient deficiencies and appropriate supplementation.

Raw Food Diet Recipes: Simple and Delicious Options

Exploring raw food recipes can be an exciting culinary adventure. Here are a few simple recipes to get you started:

Raw Vegan Zucchini Pasta with Avocado Pesto

Ingredients:

• 2 medium zucchinis, spiralized
• 1 ripe avocado
• 1 cup fresh basil leaves
• 1/4 cup pine nuts
• 2 cloves garlic
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Spiralize the zucchini to create noodles.
2. In a food processor, blend avocado, basil, pine nuts, garlic, lemon juice, and olive oil until smooth.
3. Toss the zucchini noodles with the avocado pesto.
4. Season with salt and pepper to taste.

Raw Vegan Energy Balls

Ingredients:

• 1 cup dates, pitted
• 1/2 cup raw almonds
• 1/4 cup raw cacao powder
• 1 tablespoon coconut oil
• 1/4 teaspoon vanilla extract
• Pinch of sea salt

Instructions:

1. Process almonds in a food processor until finely ground.
2. Add remaining ingredients and process until the mixture sticks together.
3. Roll into small balls.
4. Optional: Roll in shredded coconut or additional cacao powder.

Transitioning to a Raw Food Diet: Steps for Success

Transitioning to a raw food diet can be a significant lifestyle change. Here are some steps to help you make the transition smoothly:

1. Educate yourself: Learn about the principles of raw food nutrition and the potential benefits and risks.
2. Start slowly: Begin by incorporating more raw foods into your current diet. Aim for one raw meal or snack per day and gradually increase.
3. Experiment with recipes: Try different raw food recipes to find ones you enjoy. This will help make the transition more exciting and sustainable.
4. Stock your kitchen: Ensure you have a variety of raw fruits, vegetables, nuts, and seeds on hand. Invest in any necessary equipment like a good blender or food processor.
5. Plan your meals: Meal planning can help ensure you’re getting a balanced diet and prevent you from falling back on cooked foods out of convenience.
6. Listen to your body: Pay attention to how you feel as you increase your raw food intake. Adjust as necessary based on your energy levels and overall well-being.
7. Seek support: Connect with others following a raw food diet. Online communities can be great sources of recipes, tips, and motivation.

Common Challenges and Solutions in Raw Food Dieting

While the raw food diet can offer numerous benefits, it’s not without its challenges. Here are some common issues raw food dieters face and potential solutions:

1. Nutrient Deficiencies

Challenge: The raw food diet may be low in certain nutrients, particularly protein, iron, calcium, and vitamin B12.

Solution: Diversify your diet to include a wide range of plant-based foods. Consider incorporating sprouted legumes and grains for added protein and nutrients. Consult with a nutritionist about appropriate supplementation.

2. Digestive Issues

Challenge: The high fiber content in raw foods can lead to bloating and gas, especially when first transitioning to the diet.

Solution: Introduce raw foods gradually to allow your digestive system to adjust. Chew food thoroughly and consider using digestive enzymes if needed. Soaking nuts and seeds before consuming can also aid digestion.

3. Social Situations

Challenge: Dining out or attending social events can be difficult when following a strict raw food diet.

Solution: Plan ahead by checking restaurant menus in advance or bringing your own dishes to social gatherings. Be flexible and consider allowing some cooked vegan options in social situations to maintain balance.

4. Food Preparation Time

Challenge: Preparing raw meals can be time-consuming, especially when first starting out.

Solution: Dedicate time for meal prep once or twice a week. Invest in time-saving kitchen equipment like a good quality food processor or spiralizer. Keep simple snacks like fresh fruits and veggies on hand for quick options.

5. Limited Food Options in Colder Climates

Challenge: Accessing fresh, raw produce year-round can be difficult in colder climates.

Solution: Explore frozen fruits and vegetables, which are often flash-frozen at peak ripeness. Consider growing your own sprouts indoors. Integrate some cooked foods during colder months if necessary to maintain nutritional balance.

By anticipating these challenges and having strategies in place to address them, you can increase your chances of success on a raw food diet. Remember, it’s always important to listen to your body and adjust your approach as needed to ensure you’re meeting your nutritional needs and maintaining overall health.

7-Day Meal Plan for Beginners

A diet plan that involves zero cooking? Anyone who struggles in the kitchen is likely saying “sign me up!” The raw food diet combines veganism with raw foodism, supporting weight loss, improved heart health and a healthier lifestyle overall. It’s a healthy, energizing way of eating, and with the right recipes, you’ll love following this eating plan. Ready to learn more about the raw food diet? Check out our 7-day meal plan for beginners!

What is the Raw Food Diet?

The raw food diet is just what it sounds like- a diet based on eating mostly raw, unprocessed whole foods. Supporters of the raw food diet believe that eating raw foods is beneficial for health and weight loss since you’re cutting out high calories, sugars and processed foods. Also known as raw foodism or raw veganism, the raw food diet consists of consuming mostly fruits, vegetables, nuts and seeds. Some people also consume raw eggs and dairy, and even raw fish and meat, although this is less common.

Food is considered raw if it has never been heated over 104-118°F. It also shouldn’t be refined, pasteurized, treated with pesticides or processed in any other way. Alternative preparation methods such as juicing, blending, soaking, sprouting and dehydrating are used as an alternative to cooking.

The idea behind the raw food diet is that cooking food destroys natural enzymes and nutrients found in foods. Raw food dieters believe eating raw food makes them healthier, increases their energy, and helps them lose weight.

Can You Lose Weight on the Raw Food Diet?

Although weight loss is not the main aim of a raw food diet, raw food diets are low in calories, high in fibre and based primarily on healthy whole foods. Due to all these factors, weight loss is common when you follow a raw food diet.

7 Pros and Cons of the Raw Food Diet

3 Pros of the Raw Food Diet

1. Nutritional Perks
Most of the foods you eat on the raw food diet will be high in vitamins, minerals, and fibre. The raw food diet is typically a low-sodium diet, free from added sugars, preservatives and other additives, which increases your overall health.

2. Weight Loss
You’re pretty much guaranteed to lose weight on the raw food diet since it’s very low in calories. It also urges you to cut out foods that typically lead to weight gain such as processed junk foods and added sugar, focusing on the consumption of healthy, whole-foods. The combination of these things help people on the raw food diet to lose weight.

3. Can Improve Heart Health
Since the raw food diet is so rich in fruits and vegetables, it can lower blood pressure and reduce the risk of heart disease and stroke. The eating plan also focuses on nuts, seeds, sprouted whole grains and legumes, which can improve blood cholesterol levels and further lower your risk of heart disease.

4 Cons of the Raw Food Diet

1. Low in Certain Nutrients
Although you’re consuming certain nutrients on the raw food diet, you’re also missing out on other essential nutrients such as protein, iron, calcium and vitamin B12. And contrary to the claims that cooking eliminates nutrients from food, cooking can actually boost certain nutrients like beta-carotene and lycopene, and it also kills bacteria.

2. Some Foods Are Toxic When Raw
Before you get started on the raw food diet, it’s important to know that some foods can be toxic when consumed raw. These foods include buckwheat, kidney beans, alfalfa sprouts, parsnips, eggs and meat.

3. Bloating and Gas
Bloating and gas are a side effect of the raw food diet. Many raw vegetables are rich in insoluble fibres, which we can’t digest and get fermented in the gut by bacteria, leading to gas. Cooking helps soften the fibres. People with irritable bowel syndrome find the raw food diet particularly tough on their gut, causing digestive distress.

4. The Diet is Restricting
Adopting a raw food diet is restricting, to say the least. It’s fine when you’re at home and are able to prepare food for yourself, but issues arise when you’re out at a restaurant with friends, have a lunch meeting at work or at an event like a bridal shower. You’ll likely have to bring your own food to certain events so you don’t end up hungry.

7-Day Raw Food Diet Plan for Beginners

Day 1

Breakfast: Cashew Cardamom Chia Pudding | Kitchn
Snack: Strawberry Peach Fruit Roll Ups | One Green Planet
Lunch: Raw Vegan Spring Rolls Bowl | Rawmazing
Snack: Jalapeno Cilantro Hummus | Vegan Family Recipes
Dinner: Raw Vegan Pad Thai Salad | The Spruce Eats
Dessert: Raw Vegan Lemon Cheesecake | The Queen of Delicious

Day 2

Breakfast: Raw Apple Cinnamon and Chia Breakfast Bowl | Blissful Basil
Snack: 3-Ingredient Raw Cacao Bites | Simple Vegan Blog
Lunch: Vegan Collard Wraps | Avocado Pesto
Snack: Mashed Chickpea Salad | The Simple Veganista
Dinner: Raw Peanut Zoodle Salad | A Saucy Kitchen
Dessert: Raw Key Lime Pie Bars | Choosing Chia

Day 3

Breakfast: Rise and Shine Smoothie | A Beautiful Plate
Snack: Raw Flax Seed Crackers | The Spruce Eats
Lunch: Creamy Cucumber Gazpacho | Full of Plants
Snack: Superfood Hemp Protein Bar | Nutrition Stripped
Dinner: Raw Power Zucchini Pasta with Hemp Seed Alfredo Sauce | Blissful Basil
Dessert: Two-Ingredient Banana Nice Cream | Brit and Co.

Day 4

Breakfast: Enlighten Smoothie Bowl | The Simple Veganista
Snack: Chia Seed Protein Bar | Little Chef Big Appetite
Lunch: Spicy Mango, Ginger Soup | The Spruce Eats
Snack: Cheesy Cauliflower Popcorn | One Green Planet
Dinner: Raw Vegan Lasagne | Green Evi
Dessert: Creamy Banana Pecan Paletas | Dora’s Table

Day 5

Breakfast: Superfood Chocolate Hazelnut Protein Breakfast Bowl | Young and Raw
Snack: Berry Bliss Balls | Del’s Cooking Twist
Lunch: Raw Cauliflower Rice | Raw Manda
Snack: Dehydrated Raw Vegan Cheezy Broccoli Chips | Sprouting Zen
Dinner: Raw Vegan Tacos | The First Mess
Dessert: Chocolate Coconut Milk Ice Cream | Fountain Avenue Kitchen

Day 6

Breakfast: High Energy Raw Breakfast Cereal | Small Footprint Family
Snack: Raw Food Trail Mix with Superfoods | The Spruce Eats
Lunch: Shredded Brussels Sprouts Salad | The First Mess
Snack: Raw Chocolate Zucchini Bites | One Green Planet
Dinner: Pumpkin Seed Garlic “Pasta”| The Rawsome Vegan Life
Dessert: Raw Vegan Coconut Cheesecake Bites | Brit & Co.

Day 7

Breakfast: Raw Apple Pie Porridge | Wallflower Kitchen
Snack: Raw Energy Bar | Hurry the Food Up
Lunch: Mango Zucchini Lettuce Wraps | Love & Lemons
Snack: Vegan Strawberry Cheesecake Bites | My Whole Food Life
Dinner: Raw Beet Ravioli with Cashew Cheese | Pickles and Honey
Dessert: Raw Peanut Butter Cookies | Raw Manda

Ready to get started on the raw food diet? Try out this 7-day plan to see if it’s for you!

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The Raw Food Diet: Benefits, Risks, And A 7-Day Meal Plan For Beginners

Eating your food raw sounds like a terrible idea at first. However, a raw food diet is about more than surviving on boring, undercooked meals. This diet combines veganism and raw food to present a healthy way of eating.

If you’re not a fan of spending hours in the kitchen baking, grilling or sauteing, then this diet might just be what you’re looking for. In this article, we review the raw food diet and its benefits, risks, and give a guide that will get you started.

What Is The Raw Food Diet?

The raw food diet is a dietary system that goes back to the basics. It involves eating vegan, organic foods that are uncooked, unprocessed, and not heated above 118 degrees Fahrenheit. Raw foodists consider this temperature to be high enough to cause major damage to nutrients in plants and other living things (9). 

Raw foodism has two main camps: fruitarians and vegans who follow an animal-free diet of fresh, whole fruits and vegetables, seeds and nuts, sprouted grains and legumes (especially soybeans), tubers such as potatoes or yams – most of which either grow underground or on vines – simple sugars like honey, herbs such as mint and basil leaves.  

In addition, some raw food enthusiasts also include seaweed (both the kelp and nori under categories of seaweed), sea vegetables, sea salt, and water.

Read More: Fruitarian Diet: Is Eating ‘Nature’s Candy’ For Breakfast, Lunch, And Dinner Healthy?

What Are The Benefits Of The Raw Food Diet?

According to raw foodists, there are several advantages associated with a diet made up of uncooked foods that have not been processed or cooked in any way. While critics say that eating this way can lead to malnutrition and lethargy, proponents of the raw food diet argue that it is a pro-active lifestyle choice to live healthier and prevent degenerative diseases (6).

Simple Way To Get Maximum Nutrients From Food

The diet is not only a choice for those looking to lose weight, but also a philosophy of food consumption. By eating fresh fruits and vegetables, you are consuming them in their most natural form – which means they have full nutritional value. This makes the diet practical to follow, as it eliminates processed foods from your life. Intake of ultra-processed foods increases the risk of chronic diseases such as hypertension, obesity, diabetes and cardiovascular diseases (8).

Also worth noting is the fact that raw food contains more enzymes than cooked foods – so you are getting much of it when eating uncooked foods. The process of cooking sometimes strips food of its most valuable elements (nutrients) because heat destroys some of them (1).

Disease Prevention

A major benefit associated with this type of diet is that it may help fight diseases like cancer by increasing your nutrients’ absorption rate. You’ll be eating more fruits and vegetables, which are associated with better health and disease prevention. In addition, the fiber found in raw produce is great for the digestive system and helps regulate blood sugar levels and cholesterol content in the body (5).

Aids Weight Loss

The raw food diet is an option for people who are looking to lose weight because it naturally reduces calorie intake. Most of the foods you are able to eat on a raw foods diet are both low in calories and highly filling. Several studies show that it promotes weight loss, although researchers have found that following a raw foods diet long-term can lead to too much weight loss, resulting in underweight and menstrual disturbances (2).

If you’ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. Our app will help you restructure your habits, remold your life and crank up your fitness results!

Save Money

To start with, you will be able to save money by preparing your own homemade versions of delicious foods such as cookies (raw chocolate brownies), lasagna (vegetable pizza) or cocktails (the fresher the fruit juice, the better). Making food from scratch also means you are in control of what goes into your body. 

In addition, proponents argue that cooking removes much of the essential nutrients found in foods. For example, vegetables suffer a loss of 50 percent or more of their vitamin C during the boiling process, and many minerals are lost when they change form (3). However, alternative cooking methods can also be used to preserve nutrients in lieu of restricting to only raw foods.

What Are The Risks Of The Raw Food Diet?

The biggest risk associated with a raw food diet is that it can easily lead to malnutrition. Most of the foods in this type of diet are fruits and vegetables, which are low in protein and calories (7). This means you may feel malnourished if you do not consume sufficient calories, protein, or certain vitamins while trying to follow an all-raw lifestyle.

Consuming a majority of raw foods can also cause complications for your intestines since these items have a higher amount of fiber and water than cooked foods. Since they are harder to digest in raw form, overconsumption can lead to diarrhea and/or constipation – both painful experiences that aren’t ideal for anyone (7).

Read More: 10 Principles of Intuitive Eating for Those Who Are Eager To Get Off The Diet Roller Coaster

What Should I Eat On A Raw Food Diet?

The biggest question many raw food dieters have is what to eat. There are two ways to approach this question: you can either live on nothing but fruit and vegetables, or you can focus on vegan foods that include more items such as grains and legumes. The first option works well for people who wish to take a “purist” approach towards eating raw – while the second offers variety in your diet choices.

The Raw Food Diet Meal Plan

Believers of this way of eating advise a raw food diet meal plan beginners based on 40-50 percent carbohydrates (roughly four to five servings per day), 20 percent protein, and around 30 percent fats (a few servings of avocado, nuts, and/or seeds every day should be enough).

If you’re making a raw food diet weight loss meal plan, you’ll have to adjust your macros accordingly just like you would with any other weight loss diet (4). Probably lower the carb content and increase the portions of protein and healthy fats. On the other hand, a raw food diet muscle gain meal plan would have more protein, moderate carbs, and less fat depending on your target gains.

Here’s a simple raw food diet meal plan for someone starting out on this way of eating:

Day One

• Breakfast: Raw oatmeal with raw nuts and raisins (you can add cinnamon, as well)
• Lunch: Avocado slices on a bed of arugula salad with tomato and red onion
• Dinner: Veggie chili made from legumes, whole grains sprouted lentils or quinoa, avocado slices, and fresh cilantro leaves
• Snack: Carrot sticks dipped in tahini sauce (sesame paste), sun-dried tomatoes, artichokes dip/cheese spread)

Day Two

• Breakfast: Raw muesli made with oats, raisins, nuts, and seeds
• Lunch: Green salad with tomatoes, onions, sprouted lentils or beans, and avocado slices
• Dinner: Spiralized carrots with sun-dried tomatoes, fresh tomatoes, basil, and cashew dressing

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Day Three

• Breakfast: Sprouted bread made by soaking rye bread in water overnight then throwing it into a dehydrator until dry. Add some cinnamon if you like. You can make similar versions using buckwheat or mixed grains. 
• Lunch: Tomato soup served with avocado slices and sprouted lentil chips
• Dinner: Raw veggie burger served with a green salad and sprinkled with walnuts, sunflower seeds, and pumpkin seeds (you can also use some cooked brown rice or quinoa as a base for the patties). 

Day Four

• Breakfast: Raw overnight oats with a spoonful of nut butter and banana slices
• Lunch: Raw pizza served with a green salad
• Dinner: Zucchini pasta with sauce made from tomatoes, and basil (you can also add pine nuts for some creamy texture)

Day Five

• Breakfast: Melon Granola Bowl
• Lunch: Raw vegetable salad with avocado, sprouted lentil patties and a side of apple cider vinegar dressing
• Dinner: Avocado rolls stuffed with seaweed salad, sliced cucumber, grated carrots, mint leaves, and microgreens. Top it off with some lemon zest and cranberries for a tangy taste.
• Snack: Sliced fruit in season (mango is recommended)

Day Six

• Breakfast: Kale chips with nut cheese spread on top
• Lunch: Raw spiralized vegetables tossed in olive oil for dipping along with raw veggie sushi roll that has asparagus, nori sheet, red bell pepper, and avocado
• Dinner: Green Smoothie made from a few cups of spinach, half an avocado, one banana, 1/2 cup frozen berries, and water. 
• Snack: Almond butter apple slices with cinnamon 

Day Seven

• Breakfast: Raw vegan protein pancakes topped with nut butter or goji berries (optional)
• Lunch: A green salad dressed in olive oil-based dressing with alfalfa sprouts, pumpkin seeds, sunflower kernels, and hemp seed hearts on top along with raw crackers that are made from nuts and vegetables rather than flour.  
• Dinner: Vegan sushi roll (made from tomatoes instead of fish) stuffed with raw veggies such as cucumber slices, watermelon radishes, carrot shreds, avocado slices, and daikon radish sprouts along with kimchi on top
• Snack: Avocado apple slices for a healthy combination of fiber and essential fats.

The Bottom Line

The raw food diet is said to be beneficial for maximum nutrient absorption since without being subjected to heat, all enzymes and nutrients remain intact. It can also lead to adopting habits such as eating more fruits and vegetables, than are positive for overall health and well-being. However, it’s also a bit restrictive when compared to other traditional diets, and may lead to excessive weight loss and malnutrition in the longer term. To make sure you are getting enough essential nutrients and energy, you’ll need to plan out your meals and may want to consult with a dietitian.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

1. Carotenoid analyses of selected raw and cooked foods associated with a lower risk for cancer (1990, pubmed.ncbi.nlm.nih.gov)
2. Consequences of a Long-Term Raw Food Diet on Body Weight and Menstruation: Results of a Questionnaire Survey (1999, karger.com)
3. Cooking losses of thiamin in food and its nutritional significance – (1990, pubmed. ncbi.nlm.nih.gov)
4. Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults (2018, ncbi.nlm.nih.gov)
5. Long-term consumption of a raw food diet is associated with favorable serum LDL cholesterol and triglycerides but also with elevated plasma homocysteine and low serum HDL cholesterol in humans (2005, pubmed.ncbi.nlm.nih.gov)
6. Nutritional Update for Physicians: Plant-Based Diets (2013, ncbi.nlm.nih.gov)
7. Raw Food Diet Review: Benefits, What You Eat, & More Does cooking food lower its nutritional (2021, webmd.com)
8. Ultra-Processed Foods Are Not “Real Food” but Really Affect Your Health (2019, ncbi.nlm.nih.gov)
9. What is a raw foods diet and are there any risks or benefits associated with it? (2004, jandonline.org)

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Raw food diet: where to start, menu for the week

Raw food diet: allowed and prohibited foods

The raw food diet is based on greens, fresh vegetables, fruits and berries. To provide the body with proteins and amino acids, it is necessary to include in the diet, legumes, nuts, dried fruits (dried naturally), mushrooms (but only those collected in an ecologically clean area), seeds and sprouts. You should also add seaweed, cold-pressed vegetable unrefined oil, honey, nutritional yeast to the menu. You need to drink clean water (not boiled), freshly squeezed juices, green tea, herbal decoctions. In small quantities (a glass per week) natural grape wine is allowed.

Raw foodists also have bread on their menu. But it is not baked, but dried in a dehydrator. In bread, in addition to cereals, you can add dried fruits, nuts, herbs.

Some products will have to be completely abandoned:

● white sugar;
● table salt;
● white flour;
● milk;
● thermophilic yeast;
● meat dishes;
● refined oil;
● sauces and mayonnaises;
● coffee, black tea;
● store-bought juices;
● sweet water;
● alcoholic and carbonated drinks;
● preserves, pickles.

Raw food diet: sample menu for a week

Our recommendations will help you choose a raw food diet menu for a week. Just do not forget when compiling it to take into account the compatibility of products and calculate calories.

Breakfast

For breakfast, you can take any fruit or berries (apples, pears, bananas, citrus fruits, cherries, strawberries, raspberries, watermelons, melons) or steam oatmeal and add berries to it. Everyone will be able to choose food to their taste. The only advice is that it is best to choose seasonal products, as they are as saturated as possible with useful substances.

If you have free time, you can use the mixer to make fruit or herb smoothies.

When switching to a raw food diet, breakfast is obligatory. Over time, it will be possible to refuse it, which will ensure high-quality cleansing of the stomach.

Lunch

Lunch is best served with soup (eg gazpacho) or vegetable salad dressed with any vegetable oil, Arabic tabouleh or guacamole. As a side dish, you can serve green buckwheat steamed with boiling water, sprouted lentils or chickpeas.

Dinner

For the evening pick up a more satisfying meal:

● raw zucchini spaghetti with tomato and chili;
● salad with beans, beans or green peas.

Nuts, pre-soaked or sprouted grains can be added to dishes.

Desserts

When on a raw food diet, sugar substitutes on the menu for a week are honey, dried fruits and stevia. With their help, you can cook delicious desserts, which, unlike the usual cakes and pastries, do not harm the body, but, on the contrary, are beneficial.

Snacks

Snacks will help to suppress the feeling of hunger between meals, saturate the body with useful substances and energize. For them, you can take an apple, carrot, nuts, dried fruit, make a sandwich or smoothie.

It should be noted that each person’s body is individual. Therefore, during the transition period, it is recommended to carefully listen to your body and adjust the diet in accordance with its reactions to various dishes.

Raw food diet – what kind of diet is it, an example of recipes and menus

Is it possible to speak of a raw food diet as a healthy and proper diet? What is dangerous and what is useful diet?

Advocates of the strategy argue that the benefits of a raw food diet for the athlete are faster recovery and improved performance. Proper monotrophic raw food diet will help improve sleep and improve athletic performance.

In order to understand what the miracle of a raw food diet is and whether it is worth making an effort of will to abandon the habitual diet, in the article we will consider:

• definition and principles of a raw food diet – types and variants;
• benefits and harms of a raw food diet, contraindications;
• how to switch to a new type of food and not make a mistake;
• raw food menu: how to organize your diet for a beginner;
• varied raw food diet: recipes and approved products.

What is a raw food diet

Eating foods without prior heat treatment (roasting, stewing, boiling, baking, smoking, pasteurization) is a raw food diet.

Proponents of the approach consider methods of heat treatment of food to be unnatural, arguing that human ancestors originally consumed raw foods. In this regard, the raw food diet is partially similar to the principles of paleo nutrition, when the diet of an ancient person is used.

Raw food connoisseurs claim that cooking a hot dish deprives foods of most of the vitamins and minerals, while intact ingredients retain their beneficial properties and are better absorbed in the body.

According to the method of compiling the diet, an effective raw food diet is represented by two types:

• Monotrophic raw food diet – the use of one product at a time that has not undergone temperature treatment.
• Mixed – a raw food diet menu is compiled, where the products are divided according to composition. A combination of vegetables and fruits, fruits and nuts, etc. is allowed.

Species

Mixed and monotrophic raw food diet is represented by several types:

• vegetarian – a popular type, corresponds to the principle of vegetarian nutrition, when meat and fish are excluded, however, the diet contains dairy products and raw eggs;
• vegan – complete exclusion of animal products (eggs, dairy products). The diet consists of plant foods;
• omnivorous raw food diet – the menu includes raw or dried meat, eggs;
• fruitarianism – a raw food diet that allows the use of nuts, fruits and berries, vegetables.

How to switch and where to start?

Raw food diet is a food system, weight loss is an additional advantage of the approach. It is important to realize that you will have to abandon the usual method of preparing and using products. A sharp change in diet will negatively affect the body and psychological state, so the transition is carried out smoothly and with full awareness of the need for this step.

In order to introduce a raw food diet into everyday life and make the transition comfortable, it is necessary to follow a number of recommendations:

• phasing out products:

Raw food intake increases every week: salads, smoothies, raw food desserts.

• food diary – will help track your well-being, how a raw food diet affects weight loss, what foods satisfy hunger, results, the presence of allergic reactions to fruits;
• menu seasonality – a raw food diet in winter is different from food at other times. Summer, autumn are favorable seasons due to the abundance of fresh fruits, berries and vegetables. The menu in winter and spring does not differ in variety due to the lack of seasonal plant components;
• psychological component – willpower is required, especially if we talk about a monotrophic raw food diet, in order to resist previously formed eating habits.

In the first stages, the cooked dish is allowed to sit down to eliminate the risk of breakdown. The rest of the time – a pure raw food diet, so as not to slow down weight loss and follow the principles of nutrition.

It is also important not to lose motivation and to be inspired by current methods. The raw food diet is also popular among actors. Famous representatives of the movement – Demi Moore, Madonna, Mel Gibson and other stars.

Benefits and harms

Pros and cons of a raw food diet cause controversy among scientists. Research is ambiguous and contradictory, so the benefits and harms of a raw food diet are indicated conditionally.

Benefits

Supporters of the approach point out the advantages of a raw food diet, focusing on cleansing and healing the body. The transition to proper nutrition and a new lifestyle will help you get used to natural food.

Nutritionists say that the benefits of a raw food diet are:

• increased immunity;
• a raw food diet helps to forget what acne is, as the consumption of industrial harmful products is reduced;
• food endurance – harmful substances in the composition of products are neutralized by the body and rejected without harm to the gastrointestinal tract;
• raw food diet and weight loss are closely related, since the principles of healthy eating are observed, which allows you to lose extra pounds;
• feeling of lightness;
• absence of trans fats in the diet reduces the risk of heart disease;
• reduced risk of cancer;
• lowering cholesterol levels;
• saving time on cooking.

Harm

For the full functioning of a person, daily it is necessary to receive proteins, fats, carbohydrates, vitamins and minerals with food. Nutritionists note the obvious disadvantages of a raw food diet – a lack of intake of useful elements.

Mixed or monotrophic raw food diet – harm to the body:

• protein deficiency – essential amino acids are included only in animal food sources. The lack of substances reduces immunity and leads to the destruction of muscle mass, which is contrary to the goal of building an athletic body shape;
• lack of B vitamins – found in meat, offal, dairy products. Necessary to maintain metabolic processes, the work of the central nervous system;
• deficiency of omega-3, sodium, zinc;
• seasonality of products – winter and spring are not distinguished by an abundance of fruits, vegetables and herbs. Imported products are not always of good quality and expensive. Greenhouse products are grown with the addition of chemicals, which calls into question the benefits to humans. Feel the miracle of a raw food diet is possible when living in a tropical climate, when access to fresh products all year round;
• weakness, drowsiness – lack of sufficient energy for a full-fledged strength training;
• raw food destroys teeth – destruction of tooth enamel;
• failure and disruption of the cycle among women raw foodists is a common occurrence that leads to problems with the reproductive system.

Contraindications

It is important to note that a raw food diet has serious contraindications:

• in diseases of the gastrointestinal tract – the acidity of fruits irritates the mucous membranes;
• Allergy accompanies a raw food diet – a negative reaction to nuts, citrus fruits, pollen;
• is not recommended for practice until the age of 30, since the formation of some processes in the body has not yet been completed;
• pregnancy and lactation – for the development of the child and maintaining the health of the mother, a full-fledged intake of protein is necessary.

Rookie Mistakes

The first hard and fast rule is a smooth transition, which takes from 3 weeks to 3 months. This will eliminate the risk of failure, ensure physical health and psychological comfort. If you have not come across a vegan menu before, then you need to start with a vegetarian diet.

A number of mistakes prevent you from experiencing the miracle of a raw food diet and losing weight:

• lack of water intake – despite the amount of water contained in vegetables, beginners neglect the use of clean water;
• an excess of vegetable oils, dried fruits, honey in the diet – a raw food diet is considered effective for losing excess weight, but excessive consumption of high-calorie foods will not allow you to see the desired results of losing weight. Therefore, when following any type of nutrition or diet, you should first of all focus on the daily need for calories for weight loss in order to make the right menu;
• lack of physical activity – systematic training at home or in the gym will strengthen joints, ligaments, and improve physical fitness.

What do raw foodists eat

If we talk about the raw food diet and its advantages, then one of the main ones is the use of foods rich in vitamins and minerals. The product table will help the beginner to form a grocery basket.

Menu principles

Every day, to maintain a raw food diet, you must be guided by the main principle – eat fresh, unprocessed food. The number of receptions is built in accordance with the possibilities. It can be fractional or three meals a day. The number of ingredients corresponds to the choice of type of nutrition (monotrophic or mixed).

Menu for beginners for 14 days

A menu that provides for the gradual rejection of temperature-processed dishes will help a beginner to know the miracle of a raw food diet and avoid the negative consequences in the form of a breakdown. To live a conscious life, eating hot food, and then give it up one day is a heavy psychological burden. Therefore, it is necessary to make a smooth transition.

Week 1: meat is removed, dinner does not include cooked meals

Week 2: no dairy, no eggs, no fried foods for breakfast

The table serves as a guide for creating an individual menu. It is allowed to change the days of the week in sequence, include additional tricks consisting of fruits, berries, vegetables or nuts.

Classic menu

After two weeks of preparation, you can switch to the traditional menu.

Recommendations

Despite all the miracle of the raw food diet, a specific diet leads to micronutrient deficiencies. To fill the protein deficiency in the raw food menu will help:

• legumes;
• kelp;
• nuts, seeds;
• germinated cereals.

If you are not a vegetarian or vegan, raw milk and fresh eggs are acceptable. However, it is recommended to choose exclusively farm products to eliminate the risk of poisoning and milk pasteurization.

Replenish calcium deficiency:

• greens: young nettle, basil, dandelion leaves, parsley, dill;
• legumes: mung beans, chickpeas;
• almonds, sesame seeds, poppy seeds, sunflower seeds;
• garlic.

Compensate iron deficiency:

• legumes;
• cereals: rye, wheat, buckwheat;
• nuts and seeds;
• pomegranate, persimmon, apple;
• cauliflower, broccoli, corn, asparagus, spinach.

Mushrooms will help fill the lack of vitamin B12.

Recipes

Many people think that raw food recipes come down to vegetable or fruit salad and standard cuts. However, inventive cooks produce entire books with unique recipes. We bring to your attention a selection of interesting dishes that will bring variety to the menu.

Strawberry Mint Sorbet

The beauty of the menu is fruit desserts. Sorbet can be made from any frozen berry grown in your own garden or bought in a store.

Strawberry Mint Sorbet

Preparation:

• Freeze the strawberries first. Rinse the mint.
• Place strawberries, mint, water in a blender, blend thoroughly until smooth. If the mass does not become smooth, add 1-2 tablespoons of water.
• Garnish with mint and sesame before serving.

Ingredients:
– strawberries – 200 g;
– mint – 2 sprigs;
– water – 60 ml;
– sesame – for decoration.

Raw burrito

Burrito can be cooked not only with meat, but also with vegetables, served raw.

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Method of preparation:

• Rinse and dry all ingredients.
• Cut the avocado in half, remove the pit and scoop out the pulp. Mash with a fork, mix with lemon juice.
• Cut cucumber, pepper into thin strips. Onion cut into half rings. Chop cilantro.
• Cherry cut in half.
• Puree the tomato with a blender.
• Place large cabbage leaves on top of each other, stepping back to the middle. Thus, a large “leaf” for the burrito is formed. Brush all over with avocado sauce.
• Spread evenly in the middle of the cucumber, pepper, onion, cherry tomatoes, making indents on each side. Sprinkle with cilantro, pour over the tomato sauce.
• Wrap the burrito tightly. Cut in half before serving.

Ingredients:
– kale or Beijing cabbage – 2 large leaves;
– avocado – 1 piece;
– lemon juice – 1 tbsp. l.;
– cucumber – 1 piece;
– Bulgarian pepper – 1 pc.;
– onion – 1/2 pc.;
– cherry tomatoes – 100 g;
– cilantro -1 bunch;
– tomato – 1 pc.

Spicy zucchini paste

Zucchini paste is a worthy alternative to pasta.

Spicy zucchini paste

Preparation:

• Rinse and dry all ingredients.
• Prepare the zucchini paste with a special tool or a ribbed peeler.
• Cut the avocado in half, remove the pit. Remove pulp.
• Sauce : Place all ingredients except pasta in a blender. Grind until smooth.
• Put the pasta in a deep dish, pour over the sauce, mix thoroughly.

Ingredients:
– zucchini – 2 pieces;
– avocado – 1 piece;
– lemon – 1 piece;
– chili pepper – ½ piece;
– garlic – 2 cloves;
– green onion – 3 sprigs;
– water – 30 ml;
– salt, pepper – to taste.

Raw Carrot Cheesecake

Cake without baking and heat treatment – it’s real! However, the filling of the cake melts quickly, so do not delay the pleasure and eat the cake as quickly as possible.

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Method of preparation:

• Base : Place all ingredients in a blender, grind until smooth. Put in a detachable form, tamp without forming sides.
• Soak cashews overnight in water.
• Cheese : put all the ingredients in a blender, grind thoroughly.
• Pour the contents onto the cake, refrigerate overnight. Allow to cool outside the refrigerator for 10 minutes before serving.

Ingredients:
Base :
– walnuts – 70 g;
– carrot cake – 20 g;
– dates – 6 pcs.;
– cinnamon – ½ tsp.
Cheese :
– cashews – 120 g;
– carrot juice – 100 ml;
– dried apricots – 60 g;
– coconut oil – 6 tbsp. l.

Raw food and training

Every bodybuilder knows that muscles grow in the kitchen, not in the gym. Mistakes and miscalculations in the nutrition of an athlete can result in a collapse in achieving training goals. To build the body of your dreams, it is important to eat, recover and work productively in the gym.

Switching to such a diet, the body will experience a deficiency of minerals, vitamins, protein. Components are fully contained in food of animal origin. Building the right diet for an athlete requires special attention to keep the amount of CBJU at the right level.

Athletes should seriously think before they decide to become a raw foodist. Assess the risks, opportunities, timing of achieving the desired.

Conclusion

The choice of lifestyle and diet is everyone’s business. Before you become a raw foodist, take a short test. Try eating raw foods for 30 days. If you like it – congratulations, it means you have found yourself.