The benefits and disadvantages of a raw food diet - examples of menus and recipes

Raw food diet is a very popular trend today, which has long ceased to be a simple way to lose weight, but has grown into a real way of life. It involves the consumption of exclusively raw foods according to a special pattern. The diet is based only on vegetables, fruits, grains, and greens. With such a list of items, raw foodists do not get sick, do not suffer from a lack of certain substances - they receive everything they need in sufficient form.

If you have decided to switch to eating foods that are not thermally processed, the raw food diet menu for beginners is exactly what you need. In this article you will learn about all the nuances of raw foodism, learn how to properly create a menu and get acquainted with the best recipes.

What is a raw food diet?

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

Proponents of the approach consider methods of cooking food to be unnatural, arguing that human ancestors originally consumed foods raw. 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.

Connoisseurs of raw food argue that cooking a hot dish deprives the food of most of the vitamins and minerals, while untouched ingredients retain their beneficial properties and are better absorbed in the body.

According to the method of diet composition, effective raw food diet is presented in two types:

• Monotrophic raw food diet is the consumption of one product at a time that has not undergone heat treatment.
• Mixed - a raw food diet menu is compiled, where products are separated by composition. A combination of vegetables and fruits, fruits and nuts, etc. is acceptable.

Kinds

Mixed and monotrophic raw food diets are represented by several types:

• vegetarian - a popular type, corresponds to the principle of vegetarian nutrition, when meat and fish are excluded, but 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 is a raw food diet that allows the consumption of nuts, fruits and berries, and vegetables.

Kinds

Depending on the food diet, raw food diet is divided into types:

A raw food diet is based not only on certain foods, but also on their proper combination.

By type of mixing there is the following division:

1. Mixed - products are combined in different interpretations: fruits with each other and with nuts, vegetables with herbs. The degree of compatibility of certain products can be viewed in a special table.
2. Monotrophic - consume exclusively raw ingredients of the same type, without mixing. It is also called raw food diet. It is considered the most ideal option of all existing ones. Based on separate nutrition, which promotes better absorption of food.
3. Moderate - allows the consumption of dishes with minor heat treatment.

Everyone decides for themselves which type to give preference to. It is recommended to start with vegetarianism, then gradually switch to more restrictive diets. If the body adequately perceives such changes and positive dynamics are observed, then the nutrition is appropriate.

How to switch and where to start?

A raw food diet is a nutritional system; losing weight is an additional advantage of the approach. It is important to realize that you will have to abandon the usual method of preparing and consuming products. A sudden 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.

To introduce a raw food diet into everyday life and make the transition comfortable, you must adhere to a number of recommendations:

• gradual withdrawal of products:

Every week the consumption of raw food increases: salads, smoothies, raw desserts.

• a food diary - will help you track your well-being, how a raw food diet affects weight loss, what foods satisfy your hunger, results, the presence of allergic reactions to fruits;
• seasonality of the menu - a raw food diet in winter differs from nutrition in other times. Summer and autumn are favorable seasons due to the abundance of fresh fruits, berries and vegetables. The menu in winter and spring is not varied 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.

At the first stages, the prepared dish is allowed to sit down to eliminate the risk of failure. 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 to stay motivated and get inspired in relevant ways. The raw food diet is also popular among actors. Famous representatives of the movement are Demi Moore, Madonna, Mel Gibson and other stars.

Argument No. 2

BEHIND. Raw foodists do not eat industrially prepared food, full of preservatives, flavorings and other “chemicals”, and this reduces their risk of developing all the diseases of civilization.

AGAINST. Yes, but not all foods are healthy to eat raw. Sometimes it's even dangerous. This applies primarily to water (in particular, spring water), fresh milk (risk of brucellosis and mad cow disease), raw eggs (salmonellosis), fish and meat (bacteriological, infectious and helminthic diseases).

Alternative nutrition. Is it easy to become a raw foodist?

More details

Benefits and harms

The pros and cons of a raw food diet are controversial among scientists. Research is ambiguous and contradictory, so the benefits and harms of a raw food diet are indicated tentatively.

Benefit

Proponents of the approach highlight the advantages of a raw food diet, focusing on cleansing and healing the body. Switching to proper nutrition and a new lifestyle will help you get used to natural food.

Nutritionists note that the benefits of a raw food diet include:

• increasing immunity;
• a raw food diet helps to forget about acne, since the consumption of industrial harmful products is reduced;
• food endurance - harmful substances in food are neutralized by the body and rejected without harm to the gastrointestinal tract;
• raw food diet and weight loss are closely interrelated, since the principles of healthy eating are followed, which allows you to lose extra pounds;
• feeling of lightness;
• the absence of trans fats in the diet reduces the risk of developing heart muscle diseases;
• reducing the risk of cancer;
• lowering cholesterol levels;
• saving time on cooking.

Harm

For full functioning, a person needs to receive proteins, fats, carbohydrates, vitamins and minerals from food every day. Nutritionists note the obvious disadvantages of a raw food diet - a deficiency in the supply of useful elements.

Mixed or monotrophic raw food diet is harmful to the body:

• protein deficiency – essential amino acids are found only in animal food sources. A lack of substances reduces immunity and leads to the destruction of muscle mass, which defeats the purpose of building an athletic body shape;
• lack of B vitamins - found in meat, offal, and dairy products. Necessary for maintaining metabolic processes and the functioning of the central nervous system;
• deficiency of omega-3, sodium, zinc;
• seasonality of products - winter and spring are not distinguished by the abundance of fruits, vegetables and herbs. Imported products are not always of good quality and are expensive. Greenhouse products are grown with the addition of chemicals, which calls into question the benefits for humans. You can experience the miracle of a raw food diet when living in a tropical climate, when you have access to fresh food all year round;
• weakness, drowsiness - lack of sufficient energy to conduct a full strength training;
• raw food diet 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:

• for gastrointestinal diseases - the acidity of fruits contributes to irritation of the mucous membranes;
• allergies accompany a raw food diet - a negative reaction to nuts, citrus fruits, pollen;
• It is not recommended for practice before the age of 30, since the formation of some processes in the body is not yet completed;
• pregnancy and lactation - for the development of the child and maintaining the health of the mother, a complete supply of protein is necessary.

Conclusion

Based on reviews from raw foodists, we can conclude that a raw food diet for weight loss is really effective if all the rules and recommendations are followed. There are a number of diseases for which a raw food diet is contraindicated. Before switching to such a diet, it is important to weigh the pros and cons and be sure to consult a doctor.

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

• lack of water supply - despite the amount of water contained in vegetables, beginners neglect to drink 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 calorie requirement for weight loss in order to create the right menu;
• lack of physical activity - systematic training at home or in the gym will strengthen joints, ligaments, and improve physical fitness.

Argument No. 6

BEHIND. A raw food diet gives you an incredible boost of strength, a feeling of lightness and good mood.

AGAINST. This euphoria is temporary. In addition, there are side effects. The most common are a constant feeling of cold (you feel cold even in warm clothes) and the skin of your hands cracking until it bleeds. Also, many raw foodists complain of hair loss, nerve problems and cessation of menstruation in women.

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What do raw foodists eat?

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

Celebrity opinions

Meanwhile, in the wake of the popularity of a healthy lifestyle, more and more celebrities are becoming interested in vegetarianism and a raw food diet:

1. Angelina Jolie was one of the first in the Hollywood hills to become interested in a raw food diet and significantly contributed to the spread of this philosophy among movie stars.
2. Demi Moore has been following a raw food diet for 8 years.
3. Jared Leto became interested in the raw food diet relatively recently.
4. Uma Thurman also recently started following a raw food diet.
5. Natalie Portman has been a raw foodist since 2009, but does so under the constant supervision of doctors.
6. Madonna, the world famous singer, has been a committed vegetarian since she was 15 years old. Periodically, she switches to a completely raw food diet.
7. Dima Bilan - and our singer managed to find his way into the star cast of raw foodists. According to various sources, he has been practicing a raw food diet for about a year.

Menu design principles

Every day, to maintain a raw food diet, you must be guided by the main principle - eat fresh, thermally unprocessed food. The number of techniques is arranged in accordance with the capabilities. This can be split meals or three meals a day. The amount of ingredients corresponds to the choice of food type (monotrophic or mixed).

Menu for beginners for 14 days

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

Week 1: meat removed, dinner does not include cooked foods

Week 2: dairy products, eggs are removed, breakfast does not include thermally processed foods

The table serves as a guide for creating an individual menu. The days of the week can be changed in sequence, and additional meals consisting of fruits, berries, vegetables or nuts can be included.

Classic menu

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

Recommendations

Despite all the miracles of a raw food diet, specific nutrition leads to a deficiency of microelements. The following will help fill the protein deficiency in the raw food diet:

• legumes;
• kelp;
• nuts, seeds;
• sprouted grains.

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

Replenish calcium deficiency:

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

Replenishes iron deficiency:

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

Champignons will help compensate for the lack of vitamin B12.

Argument No. 7

BEHIND. A raw food diet fosters discipline and respect for your body. Having started this practice, a person will learn to distinguish real hunger from food promiscuity and will follow moderation in food - after all, small amounts of food facilitate digestion. He will also get used to chewing his food thoroughly (otherwise raw food simply won’t be digested) and not drinking before or immediately after eating to avoid stomach rumbling.

AGAINST. As a short-term measure, such a nutrition system is completely justified. But it can be used for no more than 2-3 weeks, and not in winter. But a raw food diet, like any drastic dietary restriction, is absolutely not suitable for children, people with chronic gastrointestinal diseases and the elderly.

Recipes

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

Strawberry mint sorbet

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

Strawberry mint sorbet

Recipe No. 1
Cooking method:

• Pre-freeze strawberries. Rinse the mint.
• Place strawberries, mint, water in a blender, blend thoroughly until smooth. If the mixture does not become smooth, add 1-2 tablespoons of water.
• Before serving, garnish with mint and sesame seeds.

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

Raw burrito

You can prepare a burrito not only with meat, but also with vegetables, serving it raw.

Card title

Recipe No. 2
Cooking method:

• Wash all ingredients and dry.
• Cut the avocado in half, remove the pit, and scoop out the pulp. Mash with a fork and mix with lemon juice.
• Cut the cucumber and pepper into thin strips. Cut the onion into half rings. Grind the cilantro.
• Cut the cherry in half.
• Puree the tomato in a blender.
• Place large cabbage leaves on top of each other, retreating to the middle. This creates a large “sheet” for the burrito. Spread avocado sauce over entire surface.
• Place the cucumber, pepper, onion, and cherry tomatoes evenly in the middle, making indents on each side. Sprinkle with cilantro, pour over tomato sauce.
• Wrap the burrito tightly. Cut in half before serving.

Ingredients: - kale or Chinese cabbage - 2 large leaves; — avocado – 1 pc.; - lemon juice - 1 tbsp. l.; — cucumber – 1 pc.; — bell pepper – 1 pc.; — onions – 1/2 pcs.; — cherry tomatoes – 100 g; - cilantro - 1 bunch; – tomato – 1 pc.

Spicy zucchini pasta

Zucchini pasta is a worthy alternative to pasta.

Spicy zucchini pasta

Recipe No. 3
Cooking method:

• Wash all ingredients and dry.
• Prepare zucchini pasta using a paste machine or a ridged vegetable peeler.
• Cut the avocado in half, remove the pit. Remove the pulp.
• Sauce : Place all ingredients except paste in blender. Grind until smooth.
• Place the pasta in a deep bowl, pour in the sauce, and mix thoroughly.

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

Raw carrot cheesecake

Cake without baking and heat treatment is real! However, the cake filling melts quickly, so don’t delay your pleasure and eat the cake as quickly as possible.

Card title

Recipe No. 4
Cooking method:

• Base : place all ingredients in a blender and blend until smooth. Place in a springform pan and compact without forming sides.
• Soak cashews in water in the evening.
• Cheese : place all ingredients in a blender and grind thoroughly.
• Pour the contents onto the crust and refrigerate overnight. Allow to cool out of 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.

Transition to a healthy lifestyle

A person takes food in order to satisfy hunger, replenish the body with nutrients and energy. However, over time, eating food has become more of a pleasure for us than a natural process of maintaining the vital functions of the body. Chemists working in the food industry very skillfully took advantage of this, adding synthetic flavor enhancers, emulsifiers and many other harmful chemical elements to products that poison and kill us. Dependence on tasty food is as harmful as addiction to alcohol and smoking.

In order to start a new life, cleanse the body of toxins accumulated as a result of poor nutrition, you need to firmly grasp a simple truth: tasty does not mean healthy.

Proper raw food diet is the very beginning

A raw food diet is eating raw fruits, vegetables, nuts, dried fruits and cereal grains, in other words, live foods. At first it may seem like this is not enough to satisfy your hunger. But over time you will realize that you were deeply mistaken.

No one says that switching from your usual tasty diet to a raw food diet will be very easy. This requires some psychological preparation: it is useful to read literature on this topic, communicate with those people who have already become raw foodists, and see for yourself that this is possible and will be beneficial.

Raw food diet and exercise

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

By switching to such a diet, the body will experience a deficiency of minerals, vitamins, and protein. The components are fully contained in food of animal origin. Building a proper diet for an athlete requires special attention to maintain the amounts of BPJ at the desired level.

Athletes should think seriously before deciding to become a raw foodist. Assess risks, opportunities, time frames for achieving what you want.

Argument No. 4

BEHIND. A raw food diet helps eliminate toxins and uric acid, therefore it has a therapeutic effect on acne, gout, and rheumatism.

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AGAINST. Almost all of the beneficial effects of a raw food diet are temporary. When switching to a normal diet, all the old sores return again. And it’s good if there are no additional diseases. In addition, raw foodists have severe erosion of tooth enamel and a very low level of B12 in the blood (which promotes hematopoiesis and improves the condition of the nervous system).