It’s a belief that most health challenges are caused by faulty food intake, for example, specifically chemicals, preservatives, artificial additives, pesticides and even cooking. And raw food diet holds in esteem that the healthiest food is uncooked.
Note: Benefits of raw food diet is noted as Bn next to the benefit while concerns are noted as Cn next to the concern, in this article.
Raw Food Diet:
Raw foods contain the enzymes, which play important roles in promoting digestion, absorbing nutrients and stimulating tissue repair[B1]. According to raw food diet theories, the life force of food-enzymes contained in food would be destroyed or removed during the cooking process, which will arise digestive problems and nutrient deficiency[C1].
Although the raw food diet theory recommend uncooked food, heating food is acceptable as well as long as below certain temperature. (Still some types of enzymes will be destroyed under certain temperature)
Generally, raw food diets are plant based and consist fruits, vegetables, nuts, seeds, grains, juices, herbs and spices. But others consume raw animal products, such as raw milk, sashimi, cheese (made from raw milk), raw fish or raw meat. Some eat only raw foods, while others consume raw foods together with variety of cooked food.
Foods to Eat:
- All fresh fruits
- All raw vegetables
- Raw nuts and seeds
- Raw grains and legumes, sprouted or soaked
- Dried fruits and meats
- Nut milks
- Raw nut butters
- Cold-pressed olive and coconut oils
- Fermented foods like kimchi and sauerkraut
- Raw eggs or dairy, if desired
- Raw meat or fish, if desired
Foods to Avoid:
- Cooked fruits, vegetables, meats and grains
- Baked items
- Roasted nuts and seeds
- Refined oils
- Table salt
- Refined sugars and flour
- Pasteurized juices and dairy
- Coffee and tea
- Other processed foods and snacks
Raw Food Diet Helps Lose Weight:
Another key point about raw food diet is raw food diet helps lose weight[B2]. The raw food diet often contains few fat, sodium or sugar but be rich in potassium, magnesium, fiber, vitamin, and other health promoting nutriments[B3]. Reducing calorie and carbohydrate intake leads to weight loss, meanwhile, high water and fiber content also contribute to weight loss through raw food diets. With raw food diet weight loss approach, one does not need to count calories, proteins, fats or carbs[B4].
The raw food diet weight loss method might be a little bit challenging to follow at the very beginning, especially in social situations from a social perspective[C2]. However on the other hand, cooking time could be reduced drastically[B5]. In addition, see the raw food diet weight loss lifestyle from a different perspective, the raw food diet to lose weight approach could be a great conversation starter as well, isn’t it?
Raw Food Detox Diet:
Raw food detox diets are entering the mainstream increasingly and getting more attention these days. People usually perform a raw food detox diet or cleanse for some time, such as three to five days as a cycling. After the raw food detox diet or cleanse, people might turn back to a raw food diet, return to the regular diet, or try to improve the daily diet by consuming more raw foods.
One of the most typical concerns is the risk of nutritional deficiencies[C3]. Thus, raw foods diet plans pointed that supplementing with multivitamin might be helpful, and eating a variety of foods might work as well.
Raw Food Diet Recipes:
Mentioned below are some of the top raw food diet recipes you can make to enrich your diet with healthiness:
- Spinach-Apple Juice
- Avocado Pesto
- Summer Tomato, Onion, and Cucumber Salad
- Jicama & Cucumber Salad with Red Chile Dressing
- Mixed Green Salad with Grapefruit & Cranberries
- Pistachios & Cherries
- Hot & Sour Slaw
- Lemony Carrot Salad
- Green Salad with Asparagus & Peas
- Avocado-Corn Salsa
- Jicama-Apple Slaw
- Rasberry, Mango, and Avocado Salad
- Watermelon Agua Fresca
You can check out more of recipes here.
Raw Food Diet Plans:
After getting done with raw food diet recipes, then we come across another important point of raw food diet, that is raw food diet plan. There are numerous diet plans based on raw foods in the market. Some of the raw food diet plans are really excellent, brilliant and helpful, especially involves the above concerns.
Listed below are some of raw food diet plans you can use to get healthy and lose weight at the same time:
The 80/10/10 Diet: A raw food version of a low fat plant based diet, similar to that popularized by Dr. Douglas Graham.
Crazy Sexy Diet: A low-fat, vegetarian – or better yet, vegan – program that emphasizes balancing your body’s pH by eating more lush whole foods, low-glycemic fruits, raw veggies, alkalizing green drinks, and super-powered green smoothies.
The Dries Cancer Diet: A raw diet that is designed to help your body fight cancer.
Eating For Beauty: Raw food advocate David Wolfe outlines his recommendations for a diet that will cleanse and nourish the body as well as increase beauty.
Eating In the Raw: Writer in this book says that now in her late forties she claims that she is at the healthiest, slimmest and most energetic that she has ever been due to a raw food diet.
The Fruitarian Diet: A long term fruitatarian who believes in fruits being the best source of energy.
Gabriel Method: Not a strictly Raw Food Diet but has a strong raw food emphasis.
Green Smoothie Recipes: 100+ recipes and guidelines for making delicious raw green smoothies.
The Hallelujah Diet: The diet is fundamentally a vegan raw food diet. The basic guidelines of the diet are simple: consume 85% raw foods and 15% cooked foods.
The Juice Lady’s Turbo Diet: A weight loss plan that emphasizes fresh vegetable juices and raw foods. This juice diet will appeal to dieters who are interested in improving their health and nutritional intake.
Instinctive Nutrition: Based on eating raw foods that instinctively appeal to us. It can renew health and vitality, alleviate chronic illness and promote weight loss.
Live Food Factor: Referred to as the encyclopedia of the raw food diet, outlines the theory and practice of eating a diet based on uncooked foods and highlights the variety of benefits.
The Liver Cleansing Diet: This liver detox diet is raw foods based.
The Fast Metabolism Diet: Mostly raw or slightly cooked approach based on your metabolism type.
Mucusless Diet Healing System: Focuses on healing the body using only vegetables. Which can be consumed raw.
NeanderThin: A Paleolithic diet based on what a caveman would eat which was basically raw food based.
Quantum Eating: An advanced level in the raw food lifestyle where you eat a 100% raw food diet with two meals a day that are taken in the first part of the day.
Raw Food Cleanse: An introduction to the benefits of a raw food diet and includes a selection of cleanses ranging from 3 to 28 days.
Raw Food Detox Diet: Written by nutritionist Natalia Rose as a guide to help those who wish to gradually transition into a raw food diet.
The Raw Food Revolution Diet: This diet will help you to lose weight, gain energy and feel younger while feasting on foods that nourish your body and delight your senses.
The Sunfood Diet Success System: A raw vegan diet that contains a balanced intake of green vegetables, sweet fruits and plant-based fats. These foods make up 80% of the diet with the remaining 20% coming from other raw foods or any other foods that one feels is appropriate for them.
Your Natural Diet: Since the natural diet of human beings was composed of raw fruits, vegetables, seeds and nuts and as such they advocate a diet composed entirely of raw plant foods.
All in all, with the raw food diet, one can lose weight, keep healthy, increase energy, feel charming, not in years or months but within days[B6].