How a raw foodist can create a complete menu for every day - tips for beginners and experienced

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09 03 2021 admin No comments yet

The diet of a raw foodist is very varied; it will bring many benefits if you correctly create a menu for the week, taking into account all the requirements and rules of a raw food diet.

The raw food diet is becoming increasingly popular due to its undoubted benefits.

Many people happily adhere to this style of eating, considering it the only correct one. It is a mistake to think that a raw food diet involves a very meager, uninteresting and tasteless diet.

Raw fruits, vegetables, herbs, mushrooms and herbs have an indescribable aroma and taste that cannot be compared with boiled ones. Spices, salt and sugar are practically not used for raw food dishes.

All raw foodists agree that with such a diet, you can also eat varied and tasty. Without heat treatment, many delicious and very healthy dishes are prepared from products of plant origin. They fill the body with vitamins, minerals and microelements.

Many people want to start eating healthy, but what puts them off from a raw food diet is the lack of pleasure in the process of eating food. The scarcity of the menu and the constant feeling of hunger, which, in their opinion, all raw foodists experience.

To dispel these myths, we bring to your attention a complete raw food diet menu for 7 days. It will fully satisfy the body's need for vitamins, minerals, proteins, fats and carbohydrates.

In addition, we will share with you recipes for popular and delicious raw food dishes. Even an inexperienced cook can prepare them in a few minutes.

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The principle of raw food diet

A raw food diet is classified as vegetarianism. At a minimum, these systems are as similar as possible to each other: in both, supporters refuse or severely limit the consumption of food of animal origin. But, if the former like to bake or stew vegetables, then the latter eat everything raw. The basic principles are:

• Refusal of thermally processed food.
• Eliminating meat, fish, eggs, milk or limiting their consumption.
• Consumption of environmentally friendly products: without preservatives, dyes, nitrates, GMOs.
• Small and frequent meals - up to 6 meals a day with an interval of 2-2.5 hours. This will help the body a little to cope with deprivation.

It should be understood that serious dietary restrictions can lead to serious health consequences and various diseases associated with a lack of vitamins, minerals, and nutrients.

Before switching to a raw food diet, it is necessary to analyze the existing advantages and disadvantages, and also consult with a specialist.

carrot bread

Ingredients:

• Sprouted wheat – 1 cup.
• Flaxseeds - 0.5 cups.
• Sunflower seeds - 0.5 cups.
• Carrot pulp – from 2 pieces.
• Onion – 0.5 pieces.
• Vegetable oil - 20 milliliters.

Cooking:

• Grind the wheat and all the seeds in a blender.
• Add carrot pulp to the mixture and mix thoroughly.
• We grate the onion and also add it to the mass.
• We form thin cakes from the finished dough, resembling pancakes in size. Dry them in a dehydrator on both sides at a temperature of 40 degrees, but no more. As a rule, drying takes an average of 5-6 hours.

Benefits and harms

The raw food diet is a fairly popular nutrition system that has a huge number of supporters. They are convinced that avoiding heat treatment and animal products will have a positive effect on the body, namely:

• improving the functioning of all body systems;
• removal of toxins;
• prolongation of beauty, youth;
• increasing mental abilities and concentration.

But doctors and weight loss specialists do not agree with such points. They are convinced that a raw food diet has more negative aspects, namely:

• Switching to a raw food diet can cause serious deterioration in health. The person begins to feel dizzy, weak, apathetic, and drowsy. This negatively affects the performance of daily tasks, especially if the work requires increased concentration.
• An insufficient amount of animal protein in the diet can cause metabolic disorders, since they, together with amino acids, are regulators of many reactions and are responsible for the functioning of internal organs.
• A low content of vitamins and minerals can cause changes in appearance: skin, hair, nails, teeth deteriorate.
• The wrong combination of foods, excessive consumption of vegetables and fruits can cause disruption of the gastrointestinal tract, causing diarrhea, indigestion, and bloating.

Such nutrition can be dangerous even for a healthy person. If you want to change your diet, it is better to seek help from specialists and create the right diet, rich in nutrients, vitamins and minerals.

General information

In recent years, the raw food diet has become quite a fashionable and popular trend, which has more and more fans every day. However, many people still know little about this food system, mistakenly believing that such food is very monotonous and not very tasty. But this opinion is just a misconception, and numerous recipes for raw foodists confirm that such dishes are quite diverse and very original. Using such recipes, the nutrition of raw foodists can be organized in such a way that the variety will please even the most demanding gourmets. Not every cookbook contains such recipes, but they are easy to find on specialized resources. To prepare a variety of dishes, you will need high-quality kitchen appliances - a blender and a dehydrator. The difference between raw food cuisine will be discussed in this article, which also contains original recipes for raw food dishes for every day.

Indications and contraindications

In general, it is not recommended to switch to a raw food diet. Especially at the age of 20-23, while all body systems are still actively developing. In addition, there are the following contraindications:

• period of pregnancy, lactation;
• age under 18 years;
• for diseases of the gastrointestinal tract;
• for pathologies of the biliary tract, liver, kidneys;
• if you have an individual intolerance or allergy to certain products.

If symptoms that are unusual for the body occur, you should immediately contact a specialist.

How to transfer?

There are two ways to switch to a raw food diet: smooth and abrupt. The first is based on a gradual restructuring, when they stick to their usual diet for some time, periodically replacing some ingredient with a raw food diet. They move in this way until they completely exclude everything fried, smoked, and sweet.

A sharp transition implies an immediate refusal of hot dishes. But doctors do not recommend doing this, because it can cause serious harm to health.

Professional tips for beginners:

1. At the initial stage, strong motivation and endurance are needed to get used to the new rules of nutrition.
2. It is more convenient to rebuild in the summer, when there is a wide range of necessary products.
3. You should immediately give up semi-finished products, canned food and various sauces.
4. Gradually eliminate meat products, fish, and milk. It is permissible to cook cereals and stew vegetables for some time.
5. At the final transition stage, heat-treated food is completely abandoned. The cereals are steamed with boiling water, the vegetables are eaten fresh.

Awareness of purpose

Everyone approaches a raw food diet in their own way. Some people urgently need to get rid of extra pounds, others are concerned about their own health. Some try it purely out of curiosity. The main condition for changing your usual diet is an accurate awareness of the goal and a restructuring of thinking.

A raw food diet is not, per se, a diet; rather, it is a way of life. Therefore, in order to achieve significant results, it must become a habit and not cause discomfort.

You can temporarily switch to this regime for losing weight, which will also bear fruit. But it is not advisable to readjust frequently, as this will become a strong stress for the body.

Kinds

To date, there are several currents of raw food diet. These include:

• classic;
• fruitarianism;
• semi-raw food diet;
• raw mono diet
• vegan raw food diet;
• carnivorous;
• raw food diet by season.

They differ in basic principles. Let's take a closer look at each of them.

Classic

It is considered the most common and largely repeats the principles of classical vegetarianism:

• avoidance of animal products and dairy products;
• refusal of heat treatment;
• compliance with fractional meals.

The main meals include various vegetable smoothies and cocktails (a mixture of fruits, vegetables, herbs, spices, water), salads, and snacks.

Fruitarianism

As the name implies, the nutrition system is based on eating fruits. There are two options here:

• When eating various fruits, whatever a person wants at a given period. You can make salads and smoothies from them, combining them with each other or eating them in their pure form.
• When one type of fruit is eaten, it is called mono-fruitarianism. This type of nutrition is quite dangerous, since the body does not adequately obtain protein, amino acids, vitamins, minerals and nutritional components.

Fruitarianism is rarely used in Russia. Buying kilograms of fruit every day is very expensive, and growing your own in the required quantities is quite difficult.

Half-raw food diet

This type is more loyal; it is allowed to eat dairy products and eggs. A half-raw food diet is easier to tolerate by the body, since a person receives some, at least small, amount of animal protein.

Raw mono diet

This is a type of raw food diet in which one specific type of product is allowed to be consumed at one meal, for example:

• Breakfast: applesauce.
• Snack: two bananas.
• Lunch - cabbage salad.
• Snack - 200 grams of strawberries.
• Dinner - carrot salad.

Such a diet is rather meager, lacks variety, and will not be able to fully provide the body with the elements necessary for life.

Vegan raw food diet

Veganism, unlike vegetarianism, involves serious dietary restrictions. In this system, all foods of animal origin, dairy and fermented milk products, eggs, even honey are prohibited. If we talk about a vegan raw food diet, then another principle is added - the exclusion of heat treatment.

Carnivorous

This type of raw food diet also allows the consumption of raw meat or fish. Such dishes can often be found in oriental cuisine, but it is not recommended to repeat them yourself - this is fraught with serious consequences for the body, infection with parasites or infections that would die during heat treatment.

If you really want meat on a raw food diet, it is better to cook it using the usual thermal method. In this case, taking it will be safe and beneficial for the body.

Nut marshmallow

Ingredients:

• Bananas – 2 pieces.
• Dates – a few things.
• Sunflower seeds - ½ cup.
• Almonds – ½ cup.
• Ground flax - a small handful.
• Cinnamon - to taste.

Cooking:

• In a blender bowl, grind dates, bananas, flax and cinnamon.
• Unroll the parchment paper and spread the resulting mass in a thin layer.
• Sprinkle almonds and sunflower seeds on top. For a more piquant taste, you can additionally add raisins and sesame seeds.
• Place in a dehydrator and dry at 40 degrees for 12 hours.
• Cut into strips and serve.

Raw food diet by season

Adhering to the principles of a raw food diet is very difficult in Russian conditions. If in summer and autumn you can still find fresh seasonal vegetables or fruits without nitrates and GMOs, then in winter the situation is much worse.

Therefore, everyone who lives in a cold climate is offered a raw food diet according to the seasons. In summer - everything that grows in a given area. In winter, even from late autumn to mid-spring, focus on the following list of products:

• dried fruits;
• nuts;
• dried apples;
• bananas;
• root vegetables (potatoes, carrots, beets);
• pumpkin (it can be stored in a cool place for up to several months);
• honey;
• frozen berries.

Based on these products, you can create your own diet. In addition, people who are supporters of a raw food diet are advised to undergo a full comprehensive medical examination every 4-6 months. At a minimum, do a biochemical blood test, identify and eliminate emerging problems.

Flax porridge

Ingredients:

• Flax seeds - 8 tablespoons.
• Sunflower seeds – 8 pinches.
• Banana – 2 pieces.

Cooking:

• Soak flaxseeds in cool water for at least 4 hours.
• Peel the bananas and pass through a blender until mushy. Add swollen flax. Mix thoroughly.
• Serve the finished porridge in portioned bowls, garnished with sunflower seeds. For a sweet taste, you can add berries, dried fruits and nuts.

Basic rules for product compatibility

Another way to avoid gastrointestinal problems that are often found on a raw food diet is to combine foods correctly. What should you pay attention to?

• Avoid combinations that can cause fermentation processes. These are sugar and fats. That is, it is not recommended to eat avocados or nuts and sweet fruits together.
• Do not mix starchy fruits or vegetables and citrus fruits. They require various enzymes to digest them. Mixing them can cause indigestion, discomfort in the abdomen, and bloating.
• Avoid combining fats with fats: simultaneous consumption of nuts, avocados, etc.

The correct sequence of eating foods is as follows: sour fruits - sweet fruits - vegetables - fats. This will help the gastrointestinal tract cope with the load.

Let's go to the store

You have processed a lot of information on the topic of a raw food diet or are even taking your first steps in this direction. Let's talk about products that can be found in Russia and preferably throughout 365 days.

Permitted and approved gifts of nature include:

• Fruits;
• Vegetables;
• Nuts;
• Grains;
• Honey;
• Seaweed;
• Seeds;
• Greenery;
• Dried fruits.

As you have already noticed, all the products presented in the list can be found on the shelves of domestic stores. Moreover, online resources come to the rescue. A tried and tested online store where you can always find legumes, grains, seeds, powders, raw food sweets and much more useful for a gourmet - a connoisseur of healthy food.

Where to start the transition to a raw food diet

It is recommended to make the transition to a new power system smooth and gradual. Step by step they advise introducing new rules and adding habits. Experienced raw foodists give beginners the following instructions:

• Study information on raw food diet. Preferably books and scientific articles where you can find real statistical data about the benefits and harms.
• Make one of your meals according to the rules of raw foodists. For example, make a vegetable salad for dinner.
• Eat more fruits throughout the day and replace snacks with them.
• Get enough sleep, get enough rest.
• Drink more clean water.
• Find like-minded people.

These simple recommendations will help you switch to a raw food diet with less harm to the body. However, you should always be aware of the possible consequences.

“Raw foodist” does not come from the word cheese

Of course, raw foodists do not eat cheese. This information is for beginner raw foodists. I think we are all conscious people and understand that before switching to a new diet, it is necessary to study the information in detail. Still, it concerns health first and foremost. If you decide to take this path just to lose weight, it’s better to turn back. A raw food diet is a lifestyle, not a diet. You cannot suddenly switch your body from one type of nutrition to another, and then back again, just for the sake of extra pounds. But if your choice is conscious, then you are welcome. Raw food guru to help you.

First of all, I would really like to recommend some people whose words are not empty phrases, but personal and proven experience. Their ideas inspire and motivate.

• Victoria Butenko is the author of the book “12 Steps to a Raw Food Diet.” Here you can find out everything about switching to a new diet.
• Douglas Graham is the author of 80/10/10. There is also a lot of useful information here, although Mr. Graham recommends fruit as the basis of the daily diet.
• Vadim Zeland and Chad Sarno “Live Kitchen. Transurfing updates” - here are personal recommendations and recipes tested on yourself. Vadim Zeland is known for his books about transurfing, and Chad Sarno for restaurants where they prepare dishes without heat treatment. By the way, the chef created recipes with Chris Carr for her book “Crazy Sexy Kitchen.” This woman is a worthy role model. When she received a disappointing diagnosis and was informed of her imminent death, she did not hang her nose. By completely changing her diet and lifestyle, Chris achieved amazing results. More than 7 years have passed, and she is full of energy and was able to stop the growth of the tumor.

These are just a few of the famous raw foodists. I also wrote on my blog about famous raw foodists of the world and raw foodists of Russia

Menu

Although the range of products on a raw food diet is very limited, it is recommended to make the menu as varied as possible. The daily diet should consist of fruits, vegetables and berries. It is also recommended to include grains as they are rich in vitamins, minerals and nutritional components.

Let's look at several types of diet, as well as the most popular recipes.

For beginners

The transition to a new raw food menu should be gradual. Typically the duration of this period is about 4-6 weeks. During this time, a person, step by step, replaces his usual food with one that corresponds to the cheese feeding system. The plan might look like this:

• The first step is giving up meat and fish products, replacing dinner with a raw food dish.
• The second step is limiting the consumption of eggs and dairy products, replacing breakfast with fruit and vegetable smoothies.
• The third stage is a complete transition.

Approximate meals during these periods may be as follows:

Meals can be changed, you can create a daily menu yourself, taking into account taste preferences, the availability of certain fruits and vegetables in the region.

For muscle gain

Due to insufficient protein on a raw food diet, muscles suffer, they lose their shape and elasticity. Protein-rich legumes can partially replenish reserves. The menu may look like this:

• Breakfast: freshly squeezed citrus juice, green soup.
• Snack: fruit smoothie.
• Lunch: lentil soup, fresh vegetable salad, a small amount of tofu.
• Dinner: salad of greens, avocado, any vegetables.

The main thing is to monitor the number of calories consumed so that the number does not fall below the minimum acceptable level - this can be dangerous to health.

For weight loss

A raw food diet menu for weight loss can be equated to strict diets. There is a sharp reduction in permitted foods and daily calorie intake - in fact, a period of fasting begins. The menu can be as in the table:

It is not recommended to adhere to such a radical menu without the permission of a specialist. Drastically limiting the amount of calories and nutrients you consume can lead to poor health.

Menu rich in calcium

Calcium is one of the most important microelements that affects the entire body. Its deficiency can lead to serious damage to the skin, hair, nails, and also cause destruction of tooth enamel.

Calcium deficiency must be replenished. One option is a special menu:

• Breakfast; smoothie made from basil, parsley, dill and other vegetables.
• Snack: a few almonds (6-8).
• Lunch: pea paste (hummus), vegetable salad with garlic.
• Nut mixture.
• Nettle salad with dandelion leaves.

The only way to find out if there is a deficiency of calcium or other microelements is to take a blood test. Only a doctor, based on the data, can prescribe a course of treatment, including various supplements.

Cooking features

The fact that unheated foods are very healthy is known to everyone. But at the same time, most people are sure that such food is quite tasteless and “boring”. Most raw foodists consume only plant foods: vegetables, fruits, nuts, seeds, cold-pressed oils, cereals (green buckwheat, brown rice, etc.). But some adherents of this trend also have fish and seafood (squid, shrimp), dried meat, eggs, and milk on their menu.

Using a blender, you can prepare fruit desserts, ice cream, vegetable smoothies, etc. Using a dehydrator (that is, a dryer for fruits and vegetables), you can prepare quite a variety of dishes - bread, cakes, candies, etc.

Recipes for every day

Let’s take a closer look at several options for interesting recipes that can easily be included in a raw foodist’s diet.

White cabbage salad

You will need:

• white cabbage - 100 g;
• red cabbage - 100 g;
• one small carrot;
• half an apple;
• vegetable oil - 1 tbsp. l.;
• lemon juice - 1 tsp;
• dill greens.

Chop or grate vegetables. Mix together, add oil, lemon juice and herbs for decoration - the salad is ready.

Vegetable salad with pepper

You will need:

• Chinese cabbage - 100 g;
• one small cucumber;
• one bell pepper;
• one small carrot;
• greens - to taste;
• lemon juice, vegetable oil - to taste;
• spices.

Finely chop or chop the vegetables. Mix with lemon juice, vegetable oil, herbs and spices - the salad is ready.

Fresh fruit smoothie

Choose any fruits and berries to taste. Banana, kiwi and strawberry, for example, go well together. Place the ingredients in a blender, add 100-150 ml of water or any plant milk (coconut, almond, oatmeal, rice, etc.) and blend until smooth.

Cucumber soup with mint

You will need:

• sea ​​salt - teaspoon;
• two tablespoons of olive oil;
• one small lemon without zest;
• cucumbers - 3-4 pieces;
• any nuts, preferably pine or almonds - 60 g;
• a bunch of mint leaves;
• water - 750 ml.

Blend all ingredients except mint in a blender until smooth. At the very end, add finely chopped mint. Place the soup in the refrigerator for 2-3 hours until cool.

Lentil sausages

You will need:

• lentils (pre-soak in water in a ratio of 1:2) - 200 g;
• flax seed - 100 g;
• sunflower seeds - 100 g;
• one bell pepper;
• three cloves of garlic;
• several olives;
• pepper, spices.

Blend lentils, garlic and bell peppers in a blender until smooth. Separately beat the sunflower and flax seeds. Combine the resulting mixtures. Add finely chopped olives and spices. Form small sausages from the resulting pulp, place on a baking sheet or plate and place in the refrigerator for 2-3 hours until hardened.

Stuffed cabbage rolls

You will need:

• beet leaves - 6–7 pieces;
• white cabbage - 100 g;
• one small zucchini;
• one small tomato;
• one small carrot;
• half an onion;
• olive oil - 10 ml.

Grind cabbage, zucchini, tomato, carrots and onions in a blender until a homogeneous mixture is obtained. Finally, add the oil and beat again. Place the resulting mass on leaves and form cabbage rolls. You can secure them with thread or a toothpick. Place in the refrigerator for 2-3 hours until set.

Meanwhile, make the sauce:

• walnuts - 50g;
• flax seeds - 15 g;
• 3-4 cloves of garlic;
• lemon juice - 3 tbsp;
• water - 5-6 tbsp. (look at the thickness of the sauce);
• olive oil - 1 tsp;
• any greens.

Grind all ingredients in a blender until smooth. Pour the prepared sauce over the cabbage rolls.

Strawberry shortcake

You will need for the test:

• 200 g pecans;
• 8 pitted dates;
• 50 g coconut flakes;
• salt - 1-2 g.

You will need for the filling:

• 200 g cashews (soaked the night before);
• liquid coconut oil - 2 tbsp;
• lemon juice - 2 tbsp. l.;
• frozen or fresh strawberries - 200 g;
• agave nectar or maple syrup - 50 ml;
• coconut milk - 50 ml.

Beat the dough ingredients in a blender until smooth. Separately grind everything for the filling. Place in a deep form in layers: a layer of dough (5-7 mm), a layer of filling (1 cm) and so on until the mixture runs out. Place in the refrigerator for 3-4 hours until completely set. Ready-made cakes can be decorated with fresh berries and mint.

Green ice cream

You will need:

• one ripe avocado;
• lime juice - 2 tbsp;
• lime zest - 50 g;
• sugar substitute - 15 g;
• a pinch of vanillin.

Beat all ingredients until smooth. Divide the resulting mixture into molds and place in the freezer until completely frozen.

Lentil porridge

You will need:

• glass (200g) lentils;
• one cucumber;
• one carrot;
• two cloves of garlic;
• ginger root;
• any greens.

Soak the lentils overnight in water at room temperature so that they swell and become softer. Combine it with other ingredients, beat in a blender until smooth. The porridge is ready.

Nut soup

You will need:

• any nuts - 300g;
• two stalks of celery;
• half a red onion;
• two to three glasses of water (add gradually, focusing on the thickness of the soup);
• a tablespoon of olive oil;
• a pinch of salt;
• You can spice up the soup by adding turmeric and lime juice.

Blend all ingredients except mint in a blender until smooth. At the very end add turmeric. Place the soup in the refrigerator for 2-3 hours until cool. Decorate with greens.

Raw foodist dinner

In the evening, it's time to treat yourself to more satisfying dishes. A salad with green peas, beans or beans is suitable. You can make spaghetti from raw zucchini with tomatoes and chili peppers. The dishes can be based on pre-soaked seeds or nuts.

Let's not forget about bread. Yes, raw foodists have it too. It is made from grains and is not baked, but dried in a dehydrator. You can add nuts, dried fruits and herbs to the bread.

Results and reviews

Some time ago, the raw food diet was very popular. It was talked about everywhere, it was advertised by stars and celebrities. But reviews from those who have tried this power system are in most cases negative. People spend a huge amount of money, effort and time to recover and get rid of acquired diseases.

According to medical research, a raw food diet harms the body, creates a deficiency of nutrients, and leads to various diseases. This is why experts do not recommend a raw food diet as a nutritional system for weight loss.

Dessert

Are you afraid of losing your favorite but unhealthy cakes and pastries? Not worth it. Raw foodists have a huge variety of amazing and truly delicious dessert recipes.

Sugar substitutes include dried fruits, honey and stevia. Natural, healthy and very satisfying. Especially when the recipe contains nuts. They quickly satisfy hunger and supply the body with natural fats. I selected 10 delicious sweets in the article “Delicious raw food diet - sweets and cakes.” Watch and try.