Dairy products and raw food. The main secret of success for novice raw foodists. Raw food - products

In this article, you will find out the pros and cons of a raw food diet, who this diet suits + discover the best recipes for a raw food diet for every day!

1. What is a raw food diet?
2. Pros of a raw food diet
3. Cons of a raw food diet
4. Best Recipes raw food diet

What is a raw food diet?

A raw food diet is a diet of exclusively raw foods that are not subjected to heat treatment. Raw food is enough effective method lose weight quickly. For every day spent on fruits and vegetables, a person loses about one overweight weight. The raw food diet is not suitable for people who are too thin.

Consider the pros and cons of a raw food diet.

Pros of a raw food diet

1. The first plus of a raw food diet is fast loss weight.

For four weeks, eating exclusively vegetable salads, fruits, green smoothies, nuts and honey, raw foodists achieve fantastic results. Their weight is reduced by about 20 kg in 1 month. Some achieve slightly less results: "In three months, the weight has decreased by 15-20 kg." Of course, this is individual, and everyone can have their own numbers.

2. The second advantage of a raw food diet is that it brings pleasure.

Sharpen and open new taste sensations and receptors. Boiled and fried food, once a pleasure, begins to seem disgusting, and raw fruits and vegetables begin to seem surprisingly fresh and beautiful.

3. The third plus of raw foods is that ...

…that people who want to lose weight no longer need to count calories. Vegetables and fruits in their natural form can be eaten a lot and often. Instead of restrictions, the table of raw foodists is full of abundance and includes any fruits, vegetables, dried fruits, nuts, herbs, salads, honey, etc. Plant foods are poorer in calories than meat and dairy products. To dial daily allowance, you will need to eat kilograms of fruits and vegetables every day.

4. The fourth plus of such a diet is its saturation with nutrients.

A person who eats ordinary, thermally processed food daily lacks up to 40% of fiber. That is why there are problems with digestion, diabetes, obesity, hair and skin problems. Raw vegetables and fruits will saturate with fiber, vitamins and trace elements, significantly improve the functioning of the gastrointestinal tract, liver and kidneys.

5. Another benefit of eating raw food is that you don't have to cook for a long time.

The raw food diet consists of very tasty and simple meals. For example, “salsa” is “pasta” made from zucchini (zucchini is ground on a grater) with the addition of tomato, red pepper and spices, crushed in a blender. Raw sushi is juicy slices of vegetables wrapped in nori.

Raw candies are prunes rolled in coconut flakes, dates stuffed with honey and nuts. Cheese from ground nuts, pate from sesame seeds.

The standard set of a raw foodist - apples, bananas, grapes, tomatoes, beets, celery, avocados, greens, wheat germ, soaked buckwheat or beans, cucumbers, seeds, walnuts, dried fruits, honey.

Cons of a raw food diet

1. The complexity of the transition.

Raw food is not suitable for everyone and does not succeed immediately. It is not recommended to switch to this power scheme abruptly, forcibly and in a short period of time. This may lead to bad consequences and imbalance in the body. You need to start very gradually, adding to ordinary food about 60% raw vegetables and fruit daily. A glass of green smoothie instead of a cup of coffee in the morning. Vegetable salad for lunch and dinner. Favorite fruit for dessert instead of baking.

It is also worth adhering to a separate diet - do not eat different dishes or products in one go.

Gradually, you need to give up bread, flour products, products containing animal protein(milk, meat, poultry, fish, eggs). It is also worth over time to give up salt, sugar and vegetable oils. So gradually a person comes to raw fruit, vegetables and nuts.

This transition does not have to be abrupt, it usually takes years of preliminary preparation. Before switching to this diet plan, you should consult with a dietitian!

2. The second disadvantage of a raw food diet is that it is difficult to get enough of vegetables and fruits.

It's easy to resist and go back to regular food.

Raw foodists often boast that they sleep for several hours a day and have great energy. However, in reality, in the early stages of a raw food diet, many feel tired and often eat significantly more nuts and dried fruits than necessary, or even return to their usual food. Here, as in any other business, fanaticism is dangerous, which often leads to breakdowns. Nuts and dried fruits are tasty, but very heavy food and you can’t get carried away with it, this can lead to indigestion.

3. The third disadvantage of a raw food diet is that at first your appearance may deteriorate.

Raw food is not " magic pill from old age and disease. It must be combined with yoga, meditation practices, visualizations and pranic breathing.

Usually the desire to lose weight and become younger - the main objective beginners, but it's not that simple. At first, many raw foodists look even older than their years. They lose excess weight, the muscles "deflate", and the body becomes ugly. Of course, after a while the body adapts, the weight stabilizes, and everything will return to normal, then the person will really seem younger than his years. But this takes time.

If a person loses a lot of weight by eating raw foods, if long time he is tired and lacks energy, then he needs to return to boiled food for a while. This normalizes metabolism. After some time, he will again, if he wishes, be able to return to a raw food diet, and then things will go much better, since the body will already have experience of such nutrition. It should be remembered that there are no competitions and no records need to be set.

4. The fourth minus of a raw food diet is the lack of important substances.

First of all, vitamin B12 and other important substances obtained with raw food (which is typical of almost all species). Doctors recommend taking necessary elements in tablets and take regularly general analysis blood.

5. The fifth minus of a raw food diet is that a person has to eat cold food all the time.

This is a serious minus, since a person needs warm food, especially in winter. If you eat cold vegetables all the time, you can catch a cold or upset the balance of the elements (doshas¹) in the body. And that's pretty dangerous! Therefore, raw foodists are highly recommended to take warm foods along with raw food. herbal teas.

The best raw food recipes

Attention!

The information below is not nutritional advice and does not replace the advice of a dietitian. The diet plan should be selected individually by the attending physician or nutritionist. There may be contraindications!

Sweet sushi

Ingredients:

- almonds - 1 cup;
- hazelnuts - 1 glass;
- peanuts - 2 cups;
- cocoa powder - 3 tablespoons;
- honey - 4 tablespoons;
- banana - 1 pc.

Cooking method

Peanuts and 2/3 of the almonds and hazelnuts are ground in a food processor to a flour state. Separately, a ripe banana is mashed to a state of puree and half of this puree is added to the nut flour, mixed thoroughly. This will upper layer for sushi.

The filling is prepared separately.

The remaining almonds and hazelnuts are chopped with a knife, but not finely. AT separate dishes mix the remaining half of the banana puree, cocoa powder and honey. To form sushi, spread a mixture of nut flour and banana puree on cling film and roll it thinly. Spread the filling on one of the edges and sprinkle with chopped nuts. With the help of a film, a roll is rolled up (according to the principle of how regular sushi is made). Cut the roll with a sharp knife. Enjoy your meal!

The dish is designed for 5-6 servings. Total time cooking time is approximately 1 hour.

Cabbage salad with avocado

Ingredients:

— White cabbage- 200 gr.;
- carrots - 1 pc.;
- apple - 1 pc.;
- green onions - 1 bunch;
- avocado - 1 pc.;
- Lemon juice - 2 tablespoons.

Cooking method

White cabbage is finely chopped and left to marinate in lemon juice. Then grated carrots and an apple cut into strips are added to the cabbage. Everything is mixed. green onion Finely chop and sprinkle over salad. The avocado is peeled and cut into thin slices. Arrange the slices on top of the salad. Delicious and hearty salad is ready! The dish is designed for 2 servings.

The total cooking time is approximately 20 minutes.

Complex vegetable lunch

Ingredients:

- fresh leaf lettuce - 1 bunch;
- Beijing or white cabbage - 200 gr.;
— bell pepper- 1 PC.;
- beets - 1 small or half large;
- carrots - 1 pc.;
- apple - 1 pc.;
- garlic - 2 cloves.

Cooking method

It would seem that you can cook with such a set of products? A little bit of everything and a delicious vegetable dinner is ready! The highlight of this dish is the sauce. Leaf salad washed thoroughly and put on a plate. The cabbage is finely chopped, the bell pepper is cut into thin strips. Put everything on a plate on top of the salad. The vegetables are served with a sauce prepared as follows - beetroot juice is mixed with apple and carrot puree. Add chopped garlic to the puree and mix - the sauce is ready!

Yeast-free wholemeal bread goes well with this dish. The dish is designed for 2 servings. The total cooking time is approximately 30 minutes.

super taste

Ingredients:

- avocado - 1 pc.;
- carrots - 1 pc.;
- bell pepper - 0.5 pcs.;
- garlic - 1 clove;
- onion - 3 pcs.

Cooking method

Avocados are peeled and pitted. Peeled vegetables are added: grated carrots, diced peppers and onions. Stir. Add grated garlic clove. Once again, everything is mixed. The recipe is ready! You can also add half a diced tomato.

The dish is designed for 1-2 servings. The total cooking time is approximately 14 minutes.

seaweed salad

Ingredients:

- broccoli cabbage - 1 pc.;
- seaweed - 100-150 gr;
- carrots - 1 pc.;
- garlic - 1 pc.;
— sunflower seeds- 2-3 tbsp. l.

Cooking method

Broccoli is cut into small florets. Add to it carrots, cut into small strips, and seaweed (can be dried or soaked). Season everything with 2-3 cloves of garlic and sprinkle with seeds.

The dish is designed for 2 servings. The total cooking time is approximately 30 minutes.

What the weak half of humanity will not come up with in order to lose the hated extra kilos! What kind of tortures modern beauties do not suit their body in order to get closer to model standards. fitness and yoga, separate meals and Kremlin diet, radical massage problem areas...when in the fight own body habitual methods stop working, we turn to alternative medicine. And then, from completely unprincipled motives, we become vegetarians or suddenly sit down on a raw food diet.

The latter technique, strictly speaking, is strict form of vegetarianism is now gaining more and more popularity. They become raw foodists in order to lose weight and improve their health, to find new ways to get energy by eating lighter foods and just for the sake of curiosity. Many adherents of this technique are people prone to radical solutions. In search of health and beauty, they rush to extremes and rarely keep a diet for a long time. Before becoming a raw foodist, let's figure out what kind of system it is and what "bonuses" it promises us.

So, a raw food diet is a form of vegetarianism that involves the use of exclusively vegetable and dairy products without exposure to fire or steam. The concept of a raw food diet is that a person, eating raw plant foods, assimilates solar energy stored by the plant during its growth. Fire among raw foodists is a destructive beginning, the food processed by it is biologically inferior. In addition, adherents of the method believe that contact of food with the surface of the dish also reduces its energy value. The only exception for raw foodists is bread, which is made primarily from whole grain and without yeast. They only allow plain unboiled or mineral water to drink.

Curious is the fact that raw food geography affects the richness of the diet of adherents of the diet. In the United States, Europe, and Australia, the raw vegan diet is popular. "Raw" means no cooked food. Vegan, that is, excluding all animal products (even honey). In Russia, raw foodists include dairy and sour-milk products in their diet. Contrary to associations, they do not eat cheese.

However, more sparing forms of diet, allowing any raw plant foods and some dairy products, raw foods are not. Within the city to be a real raw foodist - not an easy task. Absolutely all dairy products sold in the store have already been heat-treated to one degree or another. Many of them contain artificial chemicals - preservatives. Dried fruits from supermarkets are obviously not dried in the sun. The nuts are most likely toasted. Think about this before proudly calling yourself a raw foodist.

Aside from the inconvenience of finding the "right" food, keep this in mind. First, raw foodists, trying to compensate for the lack of animal proteins, switch to legumes. Frequent use them in large quantities harmful. Secondly, wheat and other cereals contain substances of little use, which are removed only during heat treatment. Therefore, many prefer flakes - grains of cereals that have been processed and are more suitable for consumption. Thirdly, being carried away by eating spinach, rhubarb and sorrel, you prevent the body from properly absorbing the most important minerals. This happens due to excess oxalic acid, which sets the teeth on edge and prevents the absorption of calcium and hematopoietic proteins.

A raw food diet is a nutritional system that consists in a radical change in diet. Supposed complete failure from the usual heat treatment food - frying, boiling, stewing, baking. Adherents of such a diet point out that initially a person did not cook food and ate it only in the form in which it is found in wildlife. This means that only raw food natural for a person biological point vision. Refusal of heat treatment is the first step. Next, you need to figure out which foods and drinks are allowed and which are prohibited.

What can and cannot be eaten by raw foodists?

Traditionally, a good cook is a person who has mastered the art of cooking. In the raw food system, the opposite is true. You can not eat everything that is heated to a temperature above +42 degrees. Under this condition, natural enzymes are preserved in the products. it active substances, which contribute to the digestion of food and facilitate its assimilation.

Consider first the vegan raw food diet. This is the most common type, which involves the rejection of all animal products, that is, meat and fish should not be consumed even raw.

Allowed Products

Usually people think that a raw food diet is eating only raw fruits and vegetables. In fact, the menu within this food system is varied.

Many products are allowed in their raw form:

Fresh fruits - up to 50% of the diet of a raw foodist. These products give energy and charge with positive, because they are rich in glucose and useful substances. Scientists have proven that maximum amount We get vitamins from freshly picked fruits. As they lie down, they become less useful.
Fresh and frozen berries.
Natural dried fruits - in winter you can keep your body in good condition with the help of prunes, dried apricots, raisins, dried apples and dates. The main condition is natural drying on outdoors rather than in high temperature ovens or using chemicals. Raw foodists call such dried fruits "sun fruits".
Fresh vegetables and root crops - take up to 35% of the diet of a raw foodist. Often used not just raw, but even with the skin. It has a lot dietary fiber that improve intestinal motility. It is best to eat vegetables grown without the use of harmful fertilizers.
Fresh, dried and frozen herbs, including domestic and wild herbs like dandelions, quinoa.
Cereals - valued in a raw food diet for high content vitamins, minerals, proteins, carbohydrates, vegetable fats and amino acids.
Legumes - lead among other products in terms of content vegetable proteins, which the body absorbs more easily, fats and starches.
Seeds - most often used germinated.
Nuts - make up about 15% of the diet of raw foodists. it important products, but they should not be abused, as they can harm the body due to their high fat content (the walnut contains 12% carbohydrates, 18% protein and 70% fat). People with liver disease, obesity and diabetes should be especially careful.
Cold pressed vegetable oils. They are allowed to eat, provided that during production the raw materials were not heated above +40 degrees. Even cooking at home butter without heat treatment.
Dried spices from natural herbs, greens and vegetables.
Raw and dried mushrooms.
Beekeeping products - honey, propolis, pollen, perga, etc.
Sea and other natural salt.

These foods can be eaten separately. Another option is to cook full-fledged meals, many of which are familiar to all of us. These are salads and soups, cocktails, bread rolls, cheese, cocktails and smoothies, even cakes and sweets. The taste of raw food at first seems unusual, but gradually the receptors are cleared, and taste impressions become brighter.

Prohibited Products

A raw food diet involves a complete rejection of food, in the cultivation and production of which chemistry, GMOs, and any types of high-temperature processing were used.

The following products are banned:

Everything that was cooked with heating up to +42 degrees and more.
Animal products - fish, meat, eggs, cottage cheese, cheese, etc.;
Cereals, bread and polished white rice.
Genetically modified foods, including grains, fruits, vegetables.
Refined and non-natural vegetable oils - primarily sunflower and corn, which are familiar to everyone.
Dried fruits treated with sulfur or dried in high temperature ovens.
Store-bought muesli and instant cereals.
Sugar and any products containing it.
Black peppercorns and seasonings that are dried at high temperatures.
Rock salt.

Video: What does a raw foodist eat in winter? Daily diet of a raw foodist in winter.

What can and what can not be drunk on a raw food diet?

The drinking regime in a raw food diet is no less important than proper nutrition. The body must receive enough moisture - it is necessary for normal digestion and metabolism. The same rule applies here as with food. Drinks should not be prepared when heated to a temperature above +42 degrees, contain chemical substances, sugar.

Allowed drinks

It is very important to drink a lot in a raw food diet. pure water. Boiled food should not be used. Bottled water is also best not to drink. Most mineral waters do not bring benefits to the body either.

The best water is the one that comes from a personally verified source or well. Not everyone has access to this. What to do?

Tap water is strictly forbidden to drink. It is not recommended not only in a raw food diet, but also in normal nutrition. For cleansing tap water you can use shungite, or slate stone. It has bactericidal properties. This stone absorbs harmful substances like a sponge. It is used not only for water disinfection, but also for its mineralization.

There are 2 ways to use shungite:

Water purification in glass jar. You just need to put a slate stone in the container, pour water into it and wait. Shungite needs to be changed about once a month.
The use of shungite filters for water. They are more convenient than conventional coal. Some believe that such filters are even more reliable, since they contain silicon and quartz. They last about a couple of months.

Some raw foodists do not drink water, believing that they get enough liquid along with vegetables and fruits. This is mistake. To cleanse the body, you need 1.5-2 liters of pure water per day. During the first 1-2 years of a raw food diet, it is especially important, because at this time all accumulated toxins and toxins are actively removed.

Other drinks that raw foodists can and should drink:

Fruit, vegetable and mixed juices. They are very healthy, but they need to be made by yourself with fresh ingredients and consumed immediately after preparation. So the body receives the maximum amount of vitamins. good drinks obtained using a screw juicer.
fruit water. It is prepared as follows: a juicy fruit is squeezed into pre-prepared water. It can be a lemon with the addition of ginger root.
Honey water - it is made with the addition of a spoonful of natural honey.
Cold herbal teas and infusions. These are not the drinks that are made from tea leaves and boiling water. Raw foodists add the ingredients to a jar of water and leave to infuse in the sun. So tea absorbs his energy, and then transfers it to people. Approximate composition- a couple of rose hips, dried flower echinacea and a pinch of herbs. If you need to quickly prepare tea, you can use water heated to +40 degrees. turns out to be useful and delicious drink on every day.

There are also raw fruit compotes, coconut water, refreshing and warming drinks. There are many recipes, but you can come up with your own.

Forbidden drinks

If you decide to switch to a raw food diet, you will have to exclude the following drinks from your diet:

Alcohol. Raw foodists do not drink beer, vodka, whiskey, because these are poisons that poison the body. controversial issue- the possibility of drinking grape wine made without sugar and heat treatment. Proponents of the drink believe that it is not very strong and contains the beneficial substances of grapes, although it should not be abused. There is also an opinion that wine is even exclusively from natural ingredients- this is alcohol, and, therefore, kills living cells.
Shop juices and nectars. They are prepared not from fruits, but from a powder with a lot of flavors, dyes and other chemicals. They don't benefit anyone.
Boiled compotes - even if they are made from fresh fruits and berries, it is used heat treatment. It is prohibited in the raw food diet.
Green and black teas, coffee. They contain caffeine, they are brewed with boiling water, so they do not fit into the concept of a raw food diet at all.

All drinks must be prepared by yourself. This is the raw food rule. Components can be grown on their own, buy them in the markets from familiar sellers. There are also many raw food online stores where you can find a variety of food and drinks.

Hello my dear readers!

As promised, I am writing to you again. In the article "" we have analyzed in detail general principles raw food diet. What raw foodists eat, a list of foods that are allowed is the topic of today's article.

The raw food diet as a food system has enough varied menu. And even from the most simple products food that mother nature gives us, you can cook delicious dishes. The list of products that raw foodists are allowed to eat is quite large. I don't know if I can miss anything. But I will try, and most importantly, I will definitely note.

All products for raw foodists can be bought in a regular store, supermarket or in the market. You can also purchase them without leaving your home through online stores. For example, on iherb.com.

Fruits and berries are the basis of the diet of every raw foodist. They charge not only with energy, but also with positive due to the fact that they contain glucose and useful vitamins.

Fruits and berries should not be processed in any way. Everything is eaten raw. The percentage of the total food volume is 50%.

I recently read here - scientists have proven that we get the largest amount of vitamins from freshly picked vegetables and fruits. When they lie down, they already contain less vitamins. Therefore, I am for this section of the raw food diet with all my hands! Yes, and I recommend everyone to eat every day for 2-3 fruits. And in the summer it’s better not to find your garden 🙂

I decided to make a rough list that you can print. And with such a list, you can confidently walk to a store, supermarket or market.

The list of fruits is endless. Dried fruits will also help keep your body in good condition. Dried dates, pineapples, apples, pears, prunes, raisins, dried apricots. The main rule is the natural drying of dried fruits in the open air. Raw foodists call them "sunfruits". Not allowed the use of dried fruits that have been processed with chemicals or dried in high temperature ovens. In this case, a home dryer is indispensable. I myself use and dry mushrooms and fruits.

Vegetables and greens

Vegetables, greens make up 35% of the total food in the diet of a raw foodist. Moreover, they are used not just raw, but even with the skin in some cases. It is believed that the skin is rich in fiber, which has a positive effect on the intestines.

It is advisable to use vegetables that are not greenhouse grown without harmful fertilizers.

Nuts, grains, legumes

The total amount is approximately 15% of the total diet. These are important foods, but pay attention to the percentage. Don't abuse.

Especially, be careful with nuts. For example, walnuts contain 12% carbohydrates, 18% protein and 70% fat. It must be remembered that high percent fatty component can harm the body. Especially for those who have liver problems, are obese or diabetic. Doctors recommend eating 3-4 walnuts a day.

Grains are rich in vitamins, minerals, proteins, carbohydrates, vegetable fats as well as amino acids.

Legumes are leaders in the content of proteins, fats and starch. And vegetable protein human body absorbs much better.

Oil

It is necessary to use only the first cold-pressed oil that has not been subjected to heat treatment above 40 0 C.

High-quality manufacturers do not add extra preservatives and additional additives. The most famous are:

Olive oil
Sunflower
corn
Linen
avocado oil
sea buckthorn
Pumpkin
Hemp
Sesame
chia oil
Coconut oil

At home, you can even cook butter without heat treatment.

Beverages

The main drinks are simple artesian water (not boiled of course), freshly squeezed vegetable or fruit juices, herbal teas. Moreover, the temperature of water heating should be no more than 40 degrees.

Dedicated to milk and sugar lovers

Tell me honestly, raw foodists, adhering to this strict diet, do you miss dairy products? If yes, then I found good alternative. Coconut milk or brown/young rice milk can be used instead of goat/cow milk.

Sugar can be replaced with various syrups (agave, Jerusalem artichoke, dates), natural honey, cane or coconut sugar. And what delicious ones you can make ... yum-yum 🙂

My dear friends, the main thing is to listen to your body. He will tell you like no one else what is harmful and what is useful. Eat the food you want to eat. And neither you nor your health need to “choke” on something in order to be considered a real raw foodist.

I advise you to draw up your menu with a raw food specialist. I can recommend Denis Terentiev. He not only experienced raw foodist, but also just a good, sympathetic person who will help everyone to switch to a raw food diet. Contact him.

Did you like my article? Then share it with your friends on in social networks. Don't forget my updates.

Be healthy and take care of yourself. See you soon!

18/11/2015 14:35

A raw food diet is a philosophical way of life that people with a strong will and a pure mind can come to. Not everyone can refuse familiar dishes and put up with the constant hungry rumbling of the stomach.

So what are raw foodists anyway? People who have given up the pleasure of pampering themselves delicious food or healthy and full of strength personality? You will find the answers to these questions in our article!

What is a raw food diet and what are its types?

A raw food diet is a food system in which the basis of your diet is raw foods, without heat treatment (boiling, frying, baking, smoking, pasteurization).

Proponents of such nutrition argue that the processing of products by the thermal method is unnatural, because our ancestors ate exclusively raw, natural products.

Modern culinary innovations are a tribute to fashion, which does not benefit our body in any way, as adherents of a raw food diet believe.

A well-recognised fact why so many people choose to go raw has to do with vitamins and minerals. Dies on heat treatment most of vitamins and useful trace elements, and in raw food they remain intact and are better absorbed by the body.

The system of raw food diet according to the admissibility of products is divided into several types:

Omnivorous raw food diet- in the diet you can include meat, fish, eggs in raw or dried form.
Vegetarian raw food diet- it is forbidden to eat meat and fish, eggs and dairy products in raw form are allowed. This is the most common type of raw food diet in the world.
Vegan raw food- excludes food of animal origin, including eggs, milk and dairy products. The vegan diet contains only raw plant foods.
fruitarianism- this is nutrition with the fruits of plants - fruits, berries, nuts, fruit vegetables.

Raw food options also differ in the method of diet planning:

Mixed- products are divided by composition, and in one meal they use products that are adjacent in composition - vegetables + vegetables, fruits + nuts, and so on.
Monotrophic- in one meal only 1 product is used without heat treatment.

Where to start - how to switch to a raw food diet?

A raw food diet is not a diet, but a food system in which you give up your usual foods and from cooking with the help of heat treatment.

Important!

A sharp rejection of an established diet can adversely affect the body. Therefore, you should switch to a raw food diet smoothly and with the knowledge that you really need it.

Avoid food first industrial production, in the 2nd week - from red meat, in the 3rd - from white meat, in the 4th - from eggs, in the 5th - from fish, in the 6th - from milk and fermented milk products, from the 7th week - from cereals. Eat more raw food every week.
Keep a diary of a raw foodist, where you will write down all the sensations, thoughts, information about harmful and useful products, your goals (getting rid of overweight, health improvement and so on) and necessarily - the results.
Plan your diet according to the time of year. Summer and autumn are the most favorable periods to start a raw food diet, because your diet will be dominated by fresh fruits and vegetables. In winter and spring, you can include in the menu products that are stored in the cellar (onions, carrots, potatoes, apples). In the spring, you can add more greens to your diet.
An important factor in the transition to a raw food diet is willpower. Main principle this food system - duration. If you wanted fried fish then don't deny yourself once in pleasure. The rest of the time, eat, adhering to the raw food diet.

Benefit and harm

What are the benefits of a raw food diet?

Adherents of a raw food diet claim that by adhering to this nutrition system, you can cleanse the body of toxins, toxins and other harmful substances. At the same time, you are changing to new look life, get one step closer to natural, simple food.

The benefits of a raw food diet include:

Development of immunity to colds.
Nutritional endurance. If harmful substances are found in products, the body senses them, neutralizes and rejects them without consequences for gastrointestinal tract and for health in general.
Weight loss through food intake healthy foods without heat treatment.
Increased energy, improved well-being, ability to drive active image life.
Raw foodists do not receive harmful trans fats and saturated fat, which has a beneficial effect on the work of the heart muscle. Reduces the risk of developing cardiovascular disease.

Harm of a raw food diet

According to experts, a person eats fully if six elements enter the body daily - proteins, carbohydrates, fats, minerals, vitamins and water. In a raw food diet, the body does not receive enough useful substances.

The disadvantages of a raw food diet include:

Protein deficiency. Some essential amino acids found only in foods of animal origin. According to doctors, the lack of nutrients in the body of a raw foodist leads to a decrease in immunity.
Lack of B vitamins. Vitamins B12 and B2 are found in beef liver and in dairy products. They are important for correct exchange substances and the full functioning of the central nervous system.
Lack of wholesome plant foods winter period. The raw food diet was founded in countries with a hot and humid climate, where all year round residents have access to fruits and vegetables. But the winter period in our country is characterized by a minimum fresh vegetables and fruits, as well as their dubious usefulness. Most often, greenhouse products contain a lot of harmful chemical additives, which means they will no longer be useful.

To whom is a raw food diet contraindicated?

With diseases of the gastrointestinal tract (acids in fresh foods irritate the stomach lining).
When allergic reactions on some products (nuts, citrus fruits, pollen).
In addition, experts do not recommend switching to a raw food diet before the age of 30. Before this age mark, some processes in the body are still actively formed, but after 30 years the body is already fully developed.
A raw food diet is also contraindicated for pregnant women, since good protein nutrition is important for the full development of the fetus.

Raw food rules and tips for beginners - what are the most common mistakes beginners make?

You already know that the transition to a raw food diet should be gradual so as not to injure the body. However, novice raw foodists often admit typical mistakes at the beginning of your journey.

Beginning Raw Foodists Mistakes:

Lack of water. Many novice raw foodists believe they get enough water from herbal products, but it's not. In addition to plant foods, a person should consume at least a little purified water in order to saturate the body with it.
Lack of green vegetation. There is a danger that raw foodists do not have enough animal protein. To make up for this deficiency, greens (parsley, onion, dill, celery, nettle) and nuts should be eaten.
The use of vegetable oils in the diet, a large number dried fruits, honey, canned, fermented foods. Oils are concentrated foods that contain a lot of fat. And fat disrupts metabolism and impairs work digestive system. Dried fruits for raw foodists are acceptable when raw food is temporarily unavailable (for example, on the road).
Binge eating. Abuse of food leads to drowsiness, lethargy, lack of energy, heavy morning rise. Over time, you need to reduce the amount of food eaten.

Raw food diet - we make the right menu for 7 days

Monday:

Breakfast. 2 bananas, 1 kiwi.
Dinner. Green buckwheat, salad from fresh cucumbers with tomato, onion and sweet pepper, seasoned olive oil cold pressed.
afternoon tea. A handful of any raw nuts.
Dinner. 1 cup vegetable smoothie (tomato, avocado, basil, herbs)

Tuesday:

Breakfast. 2 persimmons.
Dinner. Sprouted with tomato and greens of onion, garlic, parsley.
afternoon tea. Raw carrot cutlets.
Dinner. Salad of tomatoes, mushrooms and cheese.

Wednesday:

Breakfast. Fruit and vegetable smoothie.
Dinner. Pumpkin porridge With linseed oil and pumpkin seeds.
afternoon tea. 2 apples.
Dinner. Zucchini caviar with rye bread.

Thursday:

Breakfast. 2 slices of fresh melon.
Dinner. Vegetable cream soup (made from onions, cauliflower, carrots, young peas and greens).
afternoon tea. Salad of fresh cabbage, cucumbers, herbs, seasoned lemon juice and linseed oil.
Dinner. Sprouted wheat porridge with blackcurrant.

Friday:

Breakfast. 1 cup banana and strawberry smoothie.
Dinner. pumpkin porridge with pine nuts, zucchini salad with herbs.
afternoon tea. 2 oranges.
Dinner. Arugula, cauliflower and tomato salad with sesame seeds, dressed with lemon juice and olive oil.

Saturday:

Breakfast. A handful of fresh strawberries.
Dinner. Sprouted chickpeas, salad of young zucchini and carrots in Korean.
afternoon tea. Apples stuffed with dried fruits.
Dinner. Seaweed, broccoli, onion salad dressed with lemon juice and linseed oil.

Sunday:

Breakfast. Smoothies from kefir and blackcurrant.
Dinner. Gazpacho soup.
afternoon tea. A handful of any nuts.
Dinner. from vegetables.