Raw food diet

Raw food diet - basic principles of nutrition and advice for beginners!

Hi guys.

The meaning of raw food diet

Hi guys.

Today I will talk about the basic principles of the Raw Food Diet. One of the transition options is a gradual abandonment of harmful products.

You will learn the benefits of this type of nutrition and some of my recommendations for beginners.

A raw food diet does not mean the mindless consumption of raw food, but a competent and healthy eating pattern in which a person eats quality and healthy foods, not subjected to heat treatment.

Vegetables and fruits, nuts, beans, grains, herbs - all this forms the basis full menu, however, it still needs to be systematized and finalized.

Contrary to popular belief, experienced raw foodists do not die from lack of nutrients and vitamins, they get them in sufficient quantity. This educational article will tell you how to understand the science of real nutrition and what supporters of this system eat.

The meaning of raw food diet

Before you begin to understand the basics of a raw food diet and the principles of nutrition, it is important to understand why it is necessary and what advantages such a system has.

Experienced and advanced Raw Foodists highlight the following benefits of their diet and lifestyle in general:

abundance of vitamins and minerals;
cleansing the body;
weight loss.

As you know, heat treatment of foods deprives them of some of the beneficial components that improve human immunity and provide protection from many diseases.

Improves digestion

Raw vegetables and fruits have a beneficial effect on the teeth and gastrointestinal tract, and the human body as a whole. That is why the benefits of carrots and apples are noticeable.

Cleanses the body

The abundance of fiber reduces the appearance and development of constipation to a minimum, and over time this problem disappears forever.

Reduces the risk of heart disease

In addition, the absence of fried meat in the diet does not go unnoticed for the blood vessels - they are cleansed and freed from cholesterol.

Natural nutrition makes work easier internal organs, thereby extending their service life.

It has been noticed that the kidneys work better within 7 days of giving up processed food, and the liver is freed from toxins. It is important to know that Raw Foodists should not be too thin; their weight is normal.

A good mood is also a pleasant addition to this nutritional system; a person feels the authentic taste of food and does not spoil it with artificial seasonings and a lot of salt.

Principles of raw food diet and their description

Eating food in its original form is not only a diet, but also a certain way of life.

Once you become familiar with the principles of a raw food diet, you will be able to understand the essence of the system and philosophy. It is important to know that it is not a fashionable trend and it is unacceptable to consider Raw Foodists as its followers.

Separate food

There are only two approaches to natural nutrition, the first implies the use of only one product and does not allow mixing it with others. Eating one product.

Mixed

But adherents of a different point of view have learned to exquisitely prepare soups, sweets, breads and even amazing cakes that attract attention with their taste and appearance.

Refusal of chemicals and meat

Exclusion of meat

Fish replacement

Refusal of chemicals and meat

The principles of eating food are based on such things as avoidance of meat, chemicals, heat treatment, and raw foodists prefer to eat what grows in the ground.

As you know, no one wants to eat raw meat, and this food philosophy is distrustful of products of animal origin.

The goal of human life is to live a long life in a healthy body.

Therefore, all kinds of chemical additives, modified organisms and other components must be removed from the menu.

It is for this reason that raw foodists turn away from dairy products, because now it is very difficult to find them in their original form.

Do not use high temperature

Raw foodists also prefer porridge, but they do not cook it using the traditional method, but steam it in warm water- a temperature of no more than 40 °C is enough for the cereal to soften.

The last principle of this food system is based on the assertion that food grown in the ground is suitable for consumption.

In other words, you can eat everything that nature gives to humanity, with the exception of animals and birds.

Compliance with the principles of raw food diet

The doctrine of a raw food diet provides for a gradual transition from regular nutrition to the consumption of exclusively raw foods and the consistent abandonment of familiar dishes.

And only a few supporters of this system approve of the quick, without unnecessary hesitation choice of raw plant foods, which is not suitable for most modern people.

Exclusion of meat

The first step on the path to a raw food diet is the exclusion of animal and poultry meat from the diet, then a gradual refusal of fish begins. If desired, eggs are also removed from it.

Fish replacement

People who have weaned themselves off meat and fish move more easily to the next step. It is important to know that an easy and decisive refusal of habitual foods is rare, so adults should be careful and not try to re-educate their digestive system in a short time.

The amount of time required for the transition depends on the age, habits, character of the person and his profession; for some people, addiction to raw food lasts many months or even years.

During the transition to a raw diet, specially developed nutritional principles help maintain health and avoid illness.

Transition option

In the morning and evening a person eats raw food, and in the afternoon - boiled food. In addition, it is allowed to eat boiled foods for breakfast, while lunch will be raw.

Sometimes it is useful to eat a raw, unprocessed dish first and then enjoy a boiled dish; it is better to eat fruits and nuts before the main meal.

Need to make up correct menu and explore different recipes. Thereby achieving variety in the diet.

Many people find it difficult to follow the rules that a raw food diet provides; the nutritional principles of this system differ from the usual lifestyle of a modern person.

Don’t immediately give up habits, never neglect other people’s experiences and learn to learn useful lessons from them rather than negative judgments.

Keep a diary

Experienced raw foodists highly praise the so-called food diaries, which help in the event of ailments or other problems to quickly understand their mistakes.

The environment for a beginning raw foodist is of great importance, because many relatives, friends and colleagues will not accept this food system.

Communication

It is important to find competent mentors, interlocutors on thematic resources on the Internet, psychological support V difficult period will bring great benefits.

Have food for a snack

In addition, experienced raw foodists strongly advise carrying fruits and nuts with you, reading more motivational materials and doing interesting things.

That's all for today. Write in the comments what you think about the principles, and what nutritional principles do you adhere to?

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Basic approaches to nutrition

A raw food diet involves 2 main approaches to nutrition:

Mixing raw products- Moreover, this can be done so skillfully that the taste of raw food will not differ from ordinary food. Raw foodists have learned to exquisitely and deliciously prepare sweets, soups, candies, cheese, sausages and cutlets, and even cakes. And most importantly, all this food is very beneficial for the body and is not stored in the body as fat, but is used for energy.
Raw mono diet- this means that a certain category of raw foodists consumes only one product, without mixing it with anything. Thus, such a monoproduct is absorbed quite well.

A raw food diet is not a fashion, but a way of life. Some people can’t stand this image and go back to cooked food.

Products and enzymes

We have already mentioned above that when foods are cooked, their enzymes are destroyed. Enzymes are normally found in every living cell. Thanks to enzymes, some substances can be converted into others, and as a result, metabolism is built.

You will be surprised, but every product contains enzymes that are aimed at digesting the same product. In particular, the peel of apples contains the necessary amount of enzymes for processing the apple in the stomach and subsequently extracting vitamins from the fruit.

If an apple is subjected to heat treatment, this will lead to the death of enzymes.

A raw food diet involves eating exclusively raw, enzyme-rich foods.

First ration

The first raw food diet consists of: fresh fruits and berries, vegetables and freshly squeezed vegetable juices, nuts, seeds, sprouted grains, vegetable oil, natural honey, pickled vegetables, clean raw water. Moreover, juices from vegetables and fruits are considered food, not a drink. This diet is identical to the principles of veganism. The only difference is the absence of any heat treatment of the products.

Second ration

The second raw food diet includes vegetables, berries, fruits, nuts, beans, butter, but excludes grains, which can be soaked in cold water and eaten. In the second diet of a raw foodist, only sprouted grains are allowed to be eaten. Thus, the most complex and difficult raw food diet will be presented.

Third principle

In the third raw food diet, you can eat vegetables, fruits, milk and dairy products. Moreover, industrial milk is not consumed, only homemade. You can also eat homemade chicken eggs raw. If a raw foodist resorts to such a diet, then he is considered an omnivore.

Fourth diet

Such a raw foodist can eat everything described in the three diets above, but also includes whole grain bread without yeast in his diet.

Raw food diet basics

Raw foodists try to eat fruits and vegetables with the skin on, so as not to disrupt the nutritional complex (as they call it). Even chicken eggs and milk should be whole (whole milk is better than cream).

Also, the principle of food is to eat a little, but often - not for raw foodists. It is acceptable for them to eat a very large meal once a day, but not the other two times permissible for eating. a large number of food.

You need to eat very slowly, chewing your food thoroughly. And it is right! If chewing is not good enough raw foods, then they will begin to ferment in the stomach, causing diseases gastrointestinal tract and severe bloating.

A raw food diet does not allow the use of salt, herbs, spices and aromatic seasonings.

Raw food menu

A sample daily menu for a raw foodist looks like this:

For breakfast- apples and nuts.

For lunch– fruits, some greens, fresh vegetables, nuts or freshly squeezed juices.

For dinner- everything is the same as for breakfast.

Apple salad

For cooking apple salad need to:

Oatmeal 1 tbsp. soak for 12 hours in cold water;
Add the juice of half a lemon to the oatmeal;
Milk – 1 tbsp;
Honey – 1 tbsp;
2 apples, grated;
Nuts – 1 tablespoon (chopped).

All ingredients are mixed together and used in the form of a raw salad.

A raw food diet has been proven to promote rapid weight loss. In some clinics, raw food nutrition is used as a method of treating severe inflammatory processes and infectious diseases.

You can add greens, rowan and blueberries, berry and vegetable powder, as well as nettle leaves for variety to raw food salads.

To become a raw foodist, you need to go a long way and have strong motivation and conviction in this way of eating. Many raw foodists cannot withstand such deprivations and return to the path of vegetarianism.

Important! You need to switch to a raw food diet gradually so as not to provoke rejection from food in the gastrointestinal tract and, as a result, bulimia and anorexia.

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The raw food diet system has nothing to do with eating cheese, although this is the first thing that came to my friends’ minds when they heard this concept)) Raw foodists simply do not heat-treat food above 43 degrees. It is at this temperature that enzymes are destroyed and food loses many of its beneficial properties. Moreover, harmful and even toxic substances can form in it. Raw foodists eat raw vegetables and fruits, nuts, soaked grains and some legumes. Although some raw foodists eat meat and fish (raw or dried, without heat treatment), most often raw foodists are also vegetarians. Eggs and dairy products are also consumed very rarely, only by certain people, and most raw foodists refuse them.

2 approaches to raw food diet

There are two approaches to a raw food diet. Some raw foodists mixing raw foods and they prepare real masterpieces, which not every person can distinguish from normal food: cutlets, cheeses, pates, cakes, soups and sweets. All this is from raw and healthy products.

Other raw foodists believe that it is more advisable to consume only one raw product at one meal. This is the direction called raw mono diet. This is motivated by the fact that food consumed in this way is most well and fully absorbed, since for digestion different products various enzymes are needed, which can sometimes have a neutralizing effect on each other.

Both raw foodists give very convincing arguments for their way of eating. I will definitely cover these topics later. In my opinion, such a preference depends on the individual characteristics of each person and his body. There are many raw foodists who mix foods and who have greatly improved their standard of living, gotten rid of many chronic diseases and are happy with their choice. There are many of these among mono-cheese eaters. There are, again, those who returned to cooked food, regardless of whether they cooked the dishes or took only one product at a time.

It seems to me that if you are not sure which path to choose, no arguments have convinced you or persuaded you to any option, you should just try both for yourself, and for some time. From my own experience, I know that when you switch to such a diet, the body’s needs become more tangible and it is much easier to hear its preferences. You will figure out for yourself what is right for you.

What are enzymes?

When talking about a raw food diet, one cannot fail to mention enzymes and special organic substances. Often in the literature they are called enzymes, although this is not exactly the same thing. Enzymes are present in all living cells and help convert one substance into another. They act as catalysts in almost all biochemical reactions occurring in living organisms, and also play a vital role in all life processes, directing and regulating the body’s metabolism.

Each product has its own enzymes that contribute to the digestion of this and only this product. For example, the peel of an apple contains enzymes that help digest the apple and extract from it the maximum nutrients and valuable substances for the body. The enzymes of the body itself are not spent at all on digesting the apple and, accordingly, are not “distracted” from its other important tasks, for example, from working to cleanse the liver, protect against tumors or evacuate waste and remove toxins from the body. Enzymes have a lot to do))

When the same apple is cooked, the enzymes are the first to die. Therefore, in order to digest this apple, the body will have to switch the enzymes that are used in the body to regulate metabolism to digest food. Everything would be fine, but the number of enzymes in the body is limited. When a digested apple “leaves” your body, your own enzymes, unfortunately, leave your body with it. And this happens with every meal of cooked food, which no longer contains its own enzymes. Thus, leading nutrition experts believe that by the age of 40, the average person has only 30% of the supply of all enzymes left, and a large amount of them is spent on digesting food and removing toxins, which are often supplied with the same food. For many functions that enzymes can do, they are simply not enough. Hence the emergence of various chronic diseases and disorders. The natural metabolic process in the body is simply disrupted. Strength and energy are spent in the wrong direction.

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What is a raw food diet?

Raw foodists themselves like to repeat that they eat live food. So they emphasize the main principle of their diet - to include in the diet only raw foods that are not subjected to heat treatment. This involves giving up many of our usual dishes, which are fried, boiled, stewed, steamed, baked.

There is controversy surrounding the raw food diet, and opinions about it vary dramatically. Some believe that this is a method of prolonging youth and getting rid of all diseases. Others switch to live food only temporarily - to lose weight and cleanse the body of toxins. There are also ardent opponents of a raw food diet. They are convinced that such a food system is harmful, and its adherents are ruining their health. Allegedly, they do not receive enough nutrients and microelements for the normal functioning of the body.

Despite criticism, the raw food diet is becoming increasingly popular and continues to gain followers in different countries Oh. It can be divided into several types:

Philosophy of raw foodists

The essence of a raw food diet is that a person consumes the energy of the sun accumulated by plants. Initially, people ate only raw vegetables, fruits, and herbs. Frying, boiling and other types of cooking appeared later. Therefore, live food is biologically natural for the body, and therefore cannot harm. This is the philosophy of raw foodists, which they adhere to in life.

Scientists explain the fact that after eating a person falls asleep due to the costs of heat treatment. When exposed to temperatures above +40 degrees, products lose their enzymes. They become "dead".

Enzymes are active substances found in food. They ensure high-quality digestion of food in the human gastrointestinal tract. Since enzymes are destroyed when heated, food is difficult to digest. Heat treatment also destroys vitamins and other nutrients. As a result, it decreases nutritional value food. The danger also lies in the fact that processed foods contain trans fats and various carcinogens that harm the body.

Raw food is “living” because all the enzymes in it remain intact. Therefore, raw foodists refuse to heat-treat foods. They do not prepare dishes from a large number of ingredients. The concept of a raw food diet implies that food should be simple and natural.

Authorized Products

Raw foodists refuse heat treatment, but the list of foods that they can eat remains large. It includes:

fruits and berries;
vegetables and herbs;
mushrooms;
nuts and seeds (including sprouted);
green buckwheat and some legumes (chickpeas, mung beans, peas, lentils, soaked in water room temperature within 8-12 hours);
naturally dried fruits;
seaweed;
honey and pollen;
seasonings;
natural sweeteners;
cold-pressed unrefined vegetable oils.

Benefits for the body

Patients are often prescribed therapeutic diets. According to raw foodists, the same is necessary for all people who eat thermally processed food. Such food is difficult to digest, and the body spends a lot of energy on this. Raw foods are easily digestible and, on the contrary, provide energy. As a result, a variety of diseases are cured, including arthritis, hypertension, urolithiasis, headaches and migraines. There is evidence that switching to a raw food diet helps chronic alcoholics overcome their addiction.

The fact that some diseases can be cured with the help of a raw food diet is confirmed by scientists from different countries. In 1834, Sylvester Graham recommended that people switch to live food during the cholera epidemic in the United States. Everyone who listened to him remained healthy. The anti-cancer diets of Gerson, Evers, Ann Wigmore, and Cornelius Moerman are also based on a raw food diet. The founder of Soviet nutritional science, M. I. Pevzner, used a raw food diet to treat digestive disorders, heart disease, kidney and liver disease, skin disease, as well as neurasthenia, epilepsy, fungus, schizophrenia and diabetes mellitus.

A raw food diet is beneficial because it helps the body remove toxins and waste. This is where the surge of vitality and energy comes from. Raw foodists claim that they feel invigorated and ready to move mountains. This is especially important for people who lead an active lifestyle and play sports.

Those who eat only live food have less time to sleep. After just 6 hours they feel rested. Unlike other people, raw foodists find it easy to get up in the morning. They can get to work right away, without the need to stimulate themselves with a cup of coffee.

A raw food diet is often used as a diet for weight loss. If you strictly adhere to such a nutrition system, then within a month you will see tangible results - minus 4-8 kg. This effect is achieved not through a raw food diet as such, but through the rejection of flour and fatty foods, the main culprits of excess weight. A raw food diet also helps remove toxins from the body. As a result, it improves appearance skin, mood improves.

Possible harm and side effects

All raw foodists initially complain about sharp deterioration well-being. This is how the body reacts to a new, unusual diet, which is also not balanced. When switching to a raw food diet, your arms and legs may go numb, and allergic reactions and apathy are possible. Such symptoms usually go away within a few months, after which the body gets used to and adapts to the new diet.

Eating raw foods can cause digestive problems. Convinced raw foodists find a logical explanation for this. They believe that beginners do not take diet planning seriously, do not delve into food combinations, and sometimes still eat thermally processed food.

When you give up the usual bread and cereals, the body develops a deficiency of B vitamins. Without them, a person becomes more aggressive and unbalanced. After adaptation to the new diet, these symptoms usually disappear.

Rules for switching to live food

Despite the benefits of a raw food diet, you need to change your usual diet gradually. A new nutrition system is stress for the body. For those who have decided to become a raw foodist, the following recommendations will be useful:

The optimal time to change the power system is summer or autumn. Seasonal foods will help balance your diet.
Giving up your usual food should be smooth. First, you can give up meat, then fish, and even later - eggs.
A semi-raw food diet is a good place to start. It consists of a combination of raw and cooked foods. First you can eat fruits and nuts, and then a boiled dish.
You should not drink during or before meals.

When the body begins to get used to raw food, you should try switching to a complete raw food diet for 2-3 weeks. If the new menu does not cause problems, then the adaptation is complete. From this moment on, the main thing is not to lose your temper and not eat sausage or other food from the prohibited category. Indeed, in this case, all efforts made to switch to a new diet will be in vain.

Diet planning (steps)

A raw food diet is not only about selecting certain foods and prohibiting the use of heat treatment. There are methods for creating a diet called steps. There are 2 of them in total:

Mixed raw food diet. It is allowed to eat several products at the same time, but these must be components that are compatible with each other. Some vegetables can be combined with nuts and seasoned with vegetable oil. Fruits are combined with dairy products.
Mono-eating, also known as monotophytic raw food diet. This is the final stage of the raw food diet, which reaches small part adherents of such a food system. It involves consuming only one product. But the number of meals is not limited. You can eat a few oranges when the feeling of hunger appears again - satisfy it with the help of apples. There are raw foodists who eat one type of fruit for months.

Detailed raw food menu

To make the transition to a raw food diet painless, it is important to choose the right recipes. A sample menu for the day looks like this:

Breakfast - fruit puree, you can dilute it with milk, make eggnog. The second option is a fruit salad seasoned with lemon juice.
Lunch - salad of tomatoes, cucumbers, onions and carrots, dressed olive oil. It is allowed to add raw nuts.
Dinner - a glass of milk or carrot puree.

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Each person has his own reasons for becoming a raw foodist. And everyone has the right to independently choose the depth of immersion in the system. Lactose raw foodists can include dairy products in their diet, raw eggs, and those adhering to omnivorous and carnivorous types of raw food diet can eat thermally unprocessed meat and fish. However, in the classic raw food diet there are certain principles of effective nutrition on which the method is based. Here is a list of them:

Refusal of animal products. Food products must be alive, capable of providing a person with living energy;
Refusal of thermally processed foods. Temperatures above 43 degrees during cooking destroy almost all beneficial substances. Raw foodists can only eat foods whose exposure temperature does not exceed 43 degrees;
Refusal of chemical additives and products produced chemically. A raw food diet is, first of all, a system of healing the body that does not involve eating chemically processed foods. You cannot use refined oils, margarine, spread, various E-components, etc.;
Products must be of plant origin. You can only eat natural plant foods. Plants contain a huge variety of vitamins and minerals and charge a person with life energy.

An effective raw food diet allows you to almost completely replace animal products with living plant components. So, to provide the body with the necessary normal operation cells with substances, it is extremely important to properly organize your diet. The issue of choosing foods is not so important here as maintaining a balance of consumed proteins, fats and carbohydrates. So, every day a raw foodist’s table should contain products from the following list:

Fruits– charge with energy, rich in various vitamins. The emphasis should be on seasonal fruits in your region, because... it is more likely that they were raised without chemical treatment, but we definitely include: citrus fruits, melons, avocados, quince, pineapple, kiwi, banana, pomegranate, figs, etc.;
Vegetables– seasonal ones are better for the same reasons. Be sure to eat broccoli, eggplant, zucchini, kohlrabi, cabbage and cauliflower, carrots, beets, Jerusalem artichoke, radish, daikon, turnips, etc.;
Dried fruits– all are extremely useful, but you should not eat dried fruits that have been dried incorrectly, as a significant proportion of the nutrients may be lost;
Nuts, legumes and mushrooms- perfectly replace animal protein;
Seaweed– source of important trace elements and iodine
Unrefined vegetable oils– contain essential polyunsaturated fatty acids;
Berries;
Greenery;
Cereals;
Seeds;
Honey and its derivatives.

For raw foodists, it is very important to consume large amounts of fresh greens in various forms.. Its share in the diet can be increased to 50%. The protein content in green foods is much higher than in meat and it is absorbed much better. Don't limit yourself to just the popular parsley, dill and salads. It is advisable to add arugula, cilantro, celery, vegetable tops, and medicinal wild herbs to the menu, collected only in environmentally friendly places. It is better to eat fresh greens by chewing them well and do not add accompanying products to them. But this method is not always convenient. Therefore, greens can be consumed in the form of cocktails from fresh herbs prepared in a blender.

There is an opinion that this kind of cocktails radically change the structure of cells in the human body and can cure even the most severe diseases. Whether this is true or not is difficult to say, however, properly prepared smoothies will help the body become much healthier, stronger and more resilient.

An important point when applying raw food diet practices is the proper preparation of products for consumption. It is no secret that vegetables and fruits are often treated with pesticides, so they should be thoroughly processed before eating. Suitable for this baking soda. In addition, you can find special eco-products for processing fruits and vegetables on sale.
A raw food diet does not imply a complete rejection of heat treatment: foods can be heated up to 43 degrees. For these purposes there is big variety household appliances designed to help raw foodists in the difficult pursuit of proper nutrition: dryers, thermopots and other modern achievements.

Vegetables, fruits and berries can be prepared for the winter using the pickling and soaking method. So, sauerkraut, pickled apples and cranberries will retain their healing properties and will help you eat right during the winter.

It is very useful to consume sprouted cereals, because... the seeds carry an extremely powerful energy charge. The seed contains a program for growth and development, therefore, along with it, a person receives a message for healing and self-healing.

In general, a raw food diet is a way of thinking based on a conscious attitude towards nutrition and a continuous desire to improve the quality and length of life.
Search, choose, be creative, and the desired result will not keep you waiting: you will become healthier, lose weight, cleanse your soul and body of negative energy and feel unprecedented strength.
https://www.youtube.com/watch?v=Wm6UEsCEE_M

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The benefits of a raw food diet

Contrary to existing stereotypes, supporters of a raw food diet are not at all deprived of proteins - foods such as cabbage, wheat, spinach and, of course, nuts contain them in sufficient quantities. Switching to “live” plant foods helps cleanse the body of waste and toxins. Such food quickly fills the entire volume of the stomach and is quickly absorbed by the body. This helps stabilize a person’s weight, as well as normalize the functioning of the digestive system. It is believed that in the fight against obesity, a raw food diet is more effective than fasting. Switching to raw food helps treat skin diseases, including acne and wen. Thanks to the large number useful microelements hair and nails become stronger, and women experience less pain during their menstrual periods. Raw foodists are less likely to experience cancer and cardiovascular diseases.

Cons of a raw food diet

Although a raw food diet seems to be a panacea for all diseases, in some cases the transition to it can be accompanied by a number of difficulties. First of all, new raw foodists often complain of weakness, dizziness and headaches. This is primarily due to a lack of vitamins caused by an unbalanced diet. An incorrectly designed menu can cause exacerbation of chronic diseases such as gastritis and pancreatitis. Also, all allergy sufferers should treat “live” food with great caution.

Remember that the transition to a raw food diet should be smooth and best done under the supervision of professionals. And if the desire to eat something from your usual diet turns out to be unbearable, do not limit yourself and your body!

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Basic principles

A raw food diet is a special nutrition system that excludes heat-treated foods from the diet. According to the classics, this is a vegan movement, as its followers refuse food of animal origin. It is about them that we will talk further. We will leave aside various branches, which will be discussed a little later.

Basic principles of raw food diet:

Eating fresh, unprocessed food plant origin.
Meat, fish, milk, eggs and other products associated with the exploitation of animals are excluded.
Products must be environmentally friendly: without mold, nitrates, external chemical treatment (for example, apples are often rubbed with wax for shine), GMOs.
There are 5-6 meals per day: 3 main meals and 2-3 snacks. The interval between them is no more than 4 hours.
Distribution of nutrition between main meals. Breakfast, which in other food systems should be the richest, is as light as possible here - some kind of drink that will give you energy until lunch. Lunch should be complete, and dinner should be the most satisfying.
Raw foodists are not limited in portion sizes, unless, of course, this nutritional system was chosen for weight loss.
The raw food diet is classified as veganism, so its supporters in everyday life refuse items in the production of which animal extracts were used or which were tested on our smaller brothers.
The same reason does not allow them to visit hippodromes, zoos, circuses, etc.
Medicines are also prohibited.

Veganism is already famous for its strictness, but here things are even stricter. Not everyone can withstand this.

Kinds

Recently, within the framework of the raw food diet, various branches have appeared that complement the basic rules with their own - either expanding or limiting the classic diet.

Classic raw food diet

This is exactly what we are talking about in this article. The basic principles were stated above: a ban on food of animal origin and heat-treated products.

Mono-raw food diet

Mono-raw foodists do not deviate from the principles of the classical raw food diet, but tighten it, guided by the basics separate power supply. They only eat one food item at a time. For example, for breakfast they prepare freshly squeezed juice only from oranges, without mixing them with anything. For lunch - tomatoes and tomato juice. For dinner - pea porridge, sprouted peas.

Fruitarianism

One of the most popular raw food diets, followed by many celebrities. Their diet includes exclusively fruits. Some people supplement them with berries. Someone is expanding this list to include nuts. But there are no grains or vegetables on their menu.

Sproutorianism

A very tough system, its supporters are few. Not every stomach can withstand such a test - eating only sprouted seeds and grains.

Partial raw food diet

Some raw foodists still heat their food, but only slightly. There are strange numbers of 24 °C and 40 °C, at which supposedly vitamins and other useful substances remain safe and sound. Anyway, they use the oven and frying pan to dry and lightly heat some foods. And also pour warm water herbs, sprouted grains and drink these infusions.

Complete raw food diet

A very interesting branch that has nothing to do with vegetarianism at all. They eat raw meat, fish, eggs, and unpasteurized milk. For this it is necessary good health without pathologies and a strong stomach. It is not possible for city residents to practice this technique. We ate raw fish from a nearby supermarket and went to the hospital with salmonellosis. In their raw form, these products are sources various diseases. It’s one thing when you drink fresh milk that has just been milked from a cow before your eyes. And another thing is to buy it raw from hand.

Causes

Why do people become raw foodists? The reasons can be very different.

Medical

Plant foods contain more vitamins and beneficial microelements than meat and dairy products. If consumed raw, all these substances are not destroyed by the action high temperatures. The result is good health, excellent immunity, and excellent well-being. Raw foodists themselves believe that this increases life expectancy, but scientific evidence Not yet. But it is a fact that a raw food diet reduces the risk of developing many diseases.

Evolutionary

Raw foodists believe that man was originally created as a herbivore, and fire was used to process food much later. So our gastrointestinal tract is supposedly not designed to digest warm and hot food.

Ethical

The classic raw food diet excludes animal products from the diet in order to avoid even indirect participation in the killing and exploitation of animals.

Ecological

Refusal of milk and meat is dictated by the desire to improve the condition environment. Farms and poultry farms pollute water, air, soil and waste natural resources.

Psychological

Various eating disorders are often associated with a raw food diet. For example, several cases were noted at once when people simply pretended to have switched to this food system, but in fact were hiding anorexia. Second psychological reason- they feel guilty for eating milk and meat and thereby being involved in the killing and torture of animals. Therefore, they constantly try to become raw foodists, break down, reproach themselves for this (the development of internal complexes is obvious), then again there is a restriction in food - and this circle can be endless. Only a psychotherapist can break it.

Economic

It is believed that a plant-based diet will be cheaper than meat and dairy. However, during the off-season, prices for fruits and vegetables skyrocket, and the same nuts are a very expensive product. Well, unless you no longer have to use an electric stove, yes, there will be savings. But do not forget that to prepare raw food dishes you will have to mercilessly use a blender, and this is the same energy expenditure.

Advantages and disadvantages

Modern scientists argue about what is more beneficial or harmful to the human body from a raw food diet. Regular scientific research is still in the process of finding answers. Therefore, we will only note the obvious pros and cons.

Advantages

Can get rid of:

hemorrhoids;
bad breath;
carcinogens;
swelling;
acne, acne;
obesity.

Can improve:

immunity;
water metabolism in the body;
performance;
condition of gums and teeth;
digestion;
skin and hair condition.

Reduces the risk of diseases:

oral cavity;
kidney;
rheumatism;
hypertension;
atherosclerosis;
gout;
bladder stones;
oncology;
heart and blood vessels.

Flaws

The risk of deficiency of those vitamins and microelements that are found mainly in meat and milk is too great;
in winter, prices for fresh vegetables and fruits soar quite high;
There is no need for you to go to catering establishments now: they are unlikely to offer anything 100% raw and fresh;
at banquets you will feel out of place;
the quality of many store-bought products, even of plant origin, leaves much to be desired - so the risk of poisoning with nitrates, pesticides and other components of the modern agricultural industry will increase;
Raw foodists often have a deteriorating complexion due to an excess of retinoids in food - it becomes yellowish;
it is difficult to find like-minded people;
Losing weight doesn’t always work out: the abundance of sweet fruits in the diet contributes to the formation of a small, but still noticeable tummy.

You will receive a more detailed answer to the question about the advantages and disadvantages of this nutrition system in the article: “The benefits and harms of a raw food diet.”

What do raw foodists eat?

The most pressing question: what can raw foodists eat? The proposed list of products will most fully answer this question:

legumes - everything except beans (fresh ones contain phaseolunatin and the glycoside phasin, which cause severe poisoning);
mushrooms: porcini, champignons, oyster mushrooms, saffron milk caps and truffles;
greenery;
dried seaweed;
green leaves of medicinal herbs;
water - only raw, melted water;
drinks: smoothies, cocktails, fresh juices, homemade fresh juices;
vegetables - everything except potatoes;
nuts;
stevia as a natural sweetener;
cereals in swollen form after soaking or sprouted;
seeds;
vegetable oils prepared using cold pressing;
spices;
seasonings;
dried fruits;
fruits;
berries.

All other foods are prohibited for raw foodists. Honey is a controversial point, but here everyone decides for himself whether he will consume it or not.

Sample menu

The most difficult thing is to create a menu. On the one hand, a plant-based diet does not allow you to go wild like before, since many goodies are prohibited. On the other hand, it should be as balanced and varied as possible in order to prevent vitamin deficiency. The sample menu successfully solves this paradox and shows how rich the menu can be for those who prefer raw food.

Read more in the article: “Raw food diet menu.”

Recipes

Breakfast: Mango Clouds smoothie

Ingredients:

100 g mango pulp;
80 g banana;
5 g poppy seeds;
150 ml sesame milk;
2-3 ice cubes;
mint leaves and strawberries - for decoration.

Preparation:

Cut the fruit into large pieces and puree for 30 seconds in a blender.
Add poppy seeds and milk to them.
Beat until fluffy foam forms.
Pour into a glass with 2-3 ice cubes.
Top with mint leaves and strawberries.

Lunch: coconut curry soup

Ingredients:

pulp of 1 coconut;
1 carrot;
1 clove of garlic;
10 g ginger root;
20 g curry;
half a chili pepper;
30 g green onions;
2 cucumbers;
1 sweet pepper;
20 g cilantro;
100 ml water;
10 ml lemon juice;
1 date

Preparation:

Cut the pepper into thin strips.
Cut the cucumbers into slices.
Place them in a separate bowl, sprinkle with cilantro.
Beat the remaining ingredients in a blender.
Pour the resulting cocktail over the vegetables.

Lunch: Thai Squash Salad

Ingredients:

3 squashes (can be replaced with regular pumpkin);
3 carrots;
200 g red cabbage;
100 g cilantro;
100 g bean sprouts;
100 g broccoli.

For the sauce:

50 g peanut butter;
15 ml chili paste;
50 ml live soy sauce;
50 ml water.

Preparation:

Cut the squash into small strips. Soak overnight.
The bean sprouts are also soaked overnight.
Chop carrots, red cabbage and broccoli as thinly as possible. Add squash and bean sprouts.
Mix very carefully, without damaging the vegetable straws.
Mix the ingredients for the sauce in a blender.
Pour vegetables over them.

Afternoon snack: vanilla-coconut pudding

Ingredients:

300 ml coconut milk;
vanilla;
cinnamon;
cardamom;
20 g agar-agar;
100 ml water;
30 g stevia.

Preparation:

Mix coconut milk and spices.
Place in the sun for an hour.
Dilute agar-agar with water and add to milk with spices. Leave in the sun for another hour.
Add stevia.
Pour into cocktail glasses.
Leave in the refrigerator for a couple of hours.

Dinner: raw food “Shuba”

Ingredients:

50 g of dry seaweed (suitable for wakama);
3 carrots;
2 beets;
2 avocados;
2 cucumbers;
raw food mayonnaise;
greenery.

Preparation:

Prepare raw food mayonnaise (you can find many recipes on the Internet).
Half an hour before cooking, soak the seaweed in plenty of water. Then squeeze them out and chop them.
Grate cucumber, carrots and beets.
Cut the avocado into small cubes.
Lay out the salad in layers: wakami - avocado - carrots - cucumber - beets. Coat each layer with mayonnaise.
Sprinkle with herbs on top.

There are 27 more recipes for raw foods in the article at the link.

For weight loss

There is also a raw food diet. It differs little from the basic power system described above. Unless you need to correct the following points:

reduce daily calorie intake;
leave one dish for lunch and dinner;
reduce portion sizes;
actively engage in sports.

How to go?

Get tested and make sure you are healthy. Assess the risks. How will they affect your health? Won't they entail serious consequences that will worsen your quality of life?

Think in advance how your friends and family will react to your decision. Will they support you? Will you be able to tolerate the tempting aromas of food that others will prepare for themselves? Find like-minded people who can ease the transition by suggesting some unclear points and dispelling doubts.

In order not to break down, distract your brain with something fun - find a hobby for your soul and body to which you will devote your free time. After 3 weeks, it will become easier for you to stick to a new diet: that’s how long it takes a person to get used to something.

The main rule for beginners: the transition should be smooth and gradual - from 3 weeks to 3 months. This is the only way to avoid breakdowns and health problems. You should start with lacto-ovo vegetarianism, then switch to lacto-vegetarianism, and after 2-3 months, become vegan. And only after that try yourself on a raw food diet.

The article “6 steps to a raw food diet” will also help you with this.

Raw vegetables and fruits can seriously disrupt the favorable gastrointestinal microflora. To avoid this, you need to eat up to 800 g of fresh greens daily. Try to include it in smoothies for breakfast, in salads, and sprinkle it on soups and main courses.

Eat only foods that you enjoy taste qualities, but at the same time make sure that the diet is varied and balanced. It is advisable not to combine more than 3-5 main ingredients in one dish.

All products must be thoroughly washed and dried (with the same paper towel or simply in the sun). When purchasing products in a store, make sure that they are exclusively of plant origin and clean ecology. Avoid moldy or even slightly spoiled fruits and vegetables.

Eat strictly according to the schedule: meals should be at the same time. Daily calorie content: 2,100 kcal for men, 1,800 kcal for women. For weight loss - 1,500 and 1,200 respectively.

Give yourself a few times a month fasting days. Moreover, raw foodists are not recommended to use traditional apples, cabbage or Brush lettuce, to which their body is already accustomed. Once every 2 weeks you need to stay on water all day (up to 3.5 liters).

Get an annual medical examination to monitor your health and promptly prevent or treat emerging problems.

Sample dishes for different meals:

immediately after waking up - a glass of raw water (with the addition of lemon juice);
breakfast - smoothie;
lunch - fruit;
lunch - cold pureed soup, vegetable salad;
afternoon snack - fruit salad / nuts / berries / dessert;
dinner - second course / porridge, vegetable salad;
before bed - a glass of lemon water or freshly squeezed juice diluted with water.

To avoid sodium deficiency, you need to eat as much seaweed as possible, sauerkraut and mushrooms. Zinc - sprouted seeds and cereals. Phosphorus - zucchini, champignons, wheat sprouts, pumpkin seeds, walnuts. Vitamin B12 - mushrooms. Omega-3 fatty acids- walnuts, vegetable oils, flax seeds. Protein - porcini mushrooms, algae, quinoa, buckwheat.

Unfortunately, people often start eating raw food just because it is fashionable. This often results in serious food and mental disorders. With an incorrectly composed diet, serious complications cannot be avoided.

Individual cases

Let's look at several individual cases of how raw food diet and...

…pregnancy

Due to the high risk of poisoning from raw foods and deficiency of vitamin B12 and other beneficial substances, doctors strongly do not recommend this nutritional system for pregnant women. Consequences include miscarriages, stillbirths, premature or prolonged labor, intrauterine hypoxia, fetal pathologies, and prolonged bleeding after childbirth.

…cancer

Raw food dieters have been shown to reduce the risk of cancer scientific research, carried out by the Finns. However this statement Often criticized: too few people were involved in the experiments and a very short period of time was taken to make such big statements. Purely theoretically, plant foods are rich in antioxidants, which rid the body of free radicals, which means that this nutritional system can become a preventive measure for such diseases. In practice, raw foodists were given such a disappointing diagnosis.

But one fact here is not subject to any doubt: if you have oncology, you cannot switch to a raw food diet from a regular diet. The health condition may worsen and cause a relapse.

…period

Another scientifically proven fact, confirmed by numerous studies. In 70% of cases, women who were raw foodists were diagnosed with complete or partial amenorrhea. That is monthly cycle was violated. The consequences are difficulties with conceiving, including infertility.

…body-building

Among famous athletes there is more than one raw foodist with amazing muscle definition and world-class achievements. Even within the framework of a raw food diet, you can create a diet in such a way that your muscles do not suffer from a lack of protein. They will just have to triple their snacks more often in the form of pureed soups and smoothies. Better products are bananas and mushrooms, as well as sprouted seeds and cereals. Some companies produce special sports nutrition for raw bodybuilders. So these phenomena are quite compatible.

Complications

If the diet is incorrectly prepared, the consequences of a raw food diet can be very serious. Here is a list of just the most common complications:

alopecia;
amenorrhea;
anemia;
infertility;
pain in muscles, joints;
hallucinations (with B12 and sodium deficiency);
headache;
diarrhea, constipation;
impotence, premature ejaculation;
hormonal imbalances;
unfavorable changes in blood tests (low levels of leukocytes) and urine (high levels of urea and nitrogen);
fainting;
loss of vision;
liver failure;
poor sleep;
loss of appetite;
mental disorders;
weakness;
decreased libido;
tachycardia;
nausea and vomiting (the most common side effect);
tremor and numbness of the limbs;
thrombocytopenia;
deterioration of digestion;
deterioration of the condition of the skin, hair, nails.

Children who eat raw materials especially suffer, who, due to a lack of certain substances, may lag behind their peers in development - physical and mental. However, there are examples when they did not observe any deviations. And yet, British scientists are categorical on this issue and prohibit parents from feeding their children exclusively raw foods.

Famous raw foodists

Jared Leto

There are also raw foodists among celebrities. However, it is worth mentioning that some stars only partially adhere to this diet. They temporarily go on such a diet to lose weight and cleanse the body. And this is quite understandable given their elite life, in which buffets and festive feasts are constantly present.

Athletes

Georg Hackenschmidt - weightlifter.
Alexey Voevoda - bobsledder.
Michael Armstein is a marathon runner.
Jim Morris is a bodybuilder.

Celebrities

Alexey Martynov.
Alicia Silverstone.
Angelina Jolie.
Valeria Gai Germanika.
Victoria Bonya.
Woody Harrelson.
Henry Shelton.
Demmy Moor.
Jared Leto.
Irina Toneva.
Madonna.
Mel Gibson.
Natalie Portman.
Ornella Muti.
Pythagoras.
Steve Jobs.
Sting.
Uma Thurman.
Ann Hataway.

Centenarians

The Khanzakuts, a people living in northern India, are the most famous long-lived raw foodists who consume all food (mostly of plant origin) exclusively in raw form. Their average lifespan is 120 years. The basis of their diet is whole grain flatbread, which they dry in the sun.

The Armenian long-living raw foodist Vahe Danielyan, who has followed this food system for about 50 years, also became famous. He is now 98, but does not look his age, is active in sports and participates in various programs.

Books on raw food diet

In conclusion, I would like to suggest several books telling about real examples from the life of raw foodists, as well as the theoretical and scientific justifications of this system. Let them become your inspiration on this difficult path.

Arshavir Ter-Avanesyan (Aterov's surname may be indicated on the book). Raw food diet.
Butenko Victoria. Greens for life. Real story recovery.
Graham D. (Dr. Greaham). Diet "80-10-10".
Zealand Sarno. Live kitchen. Transurfing updates.
Kurdyumov N. Do we want health?
Nikolaev Valentin. The choice of food is the choice of fate. A subjective view of nutrition, fasting and health.
Walker N.V. Treatment with raw vegetable juices.
Chuprun Alexander. What is a raw food diet and how to become a raw foodist (naturist).
Shemchuk V. A. Raw food diet - The path to Immortality.

Raw food diet is unique and, undoubtedly, interesting system nutrition. But it is too complex and tough, so many people cannot do it both in terms of willpower and health. Before you try yourself in it, you should weigh the pros and cons in order to avoid unpleasant consequences and complications.

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What it is?

The main idea of all this nutrition is the statement that man is an integral part of nature. Therefore, he cannot eat anything that is not in it, such as fried potatoes, grilled chicken and other similar foods. Therefore, a raw food diet requires abandoning the standard menu to which we have long been accustomed. Where to start with a raw food diet?

Natural products, which adherents of this diet call live, contain many vitamins, as well as minerals and trace elements, a significant part of which is destroyed during heat treatment. And in their raw form, they are better preserved and are perfectly absorbed by the body. Thus, the main principle of constructing a raw food diet menu involves eating food exclusively in its raw form.

Processed food is considered poison. And we’re not just talking about the one sold in fast food. This statement is partly explained by science. Frying, along with boiling and even steaming, lead to the fact that products not only lose all their useful qualities, but also acquire harmful properties. For example, carcinogens appear in it - substances that can cause the formation malignant tumor, and in addition, isomers or free radicals. Therefore, the raw food diet insists on “live” nutrition and avoidance of junk food. This approach reduces income hazardous substances into the body to zero.

Basic principles of a raw food diet for beginners

To prove their rightness, raw foodists emphasize that only foods untouched by heat treatment contain so-called enzymes, which are particles of all life on earth, which allow vegetables and fruits to be properly digested in the body. The supply of these substances is maximum in the infant’s body, but decreases over time as they age. But it can be replenished regularly. Switching to a raw food diet helps with this.

The usual menu for all people consists of peeled food. But it is in the peel that it is located maximum amount useful substances. In addition, products that are stored for a long time contain harmful preservatives in the form of dyes or flavor enhancers. They are, of course, unacceptable in a raw food diet system.

The issue of simultaneous consumption of various products deserves special attention. Often products are incompatible with each other, require a lot of time and, in addition, energy for their digestion, which as a result leads to malabsorption. Maintaining an interval between eating bananas and then sprouted grains helps the body digest them with little energy expenditure. And the body uses unspent energy for self-medication. Many people are interested in where to start a raw food diet.

Raw foodists believe that poor nutrition is the cornerstone of all diseases, be it metabolic disorders, heart pathologies or nervous ailments. And only thanks to a raw food diet can you lead a truly high-quality lifestyle, and in addition, get rid of health problems, achieving the desired longevity.

Kinds

There are several types of raw food. In this case, the opinions of raw foodists differ. Some of them believe that in order to maintain a healthy lifestyle, it will be enough just to follow a fruit and vegetable diet, while others note that it would not be a bad idea to diversify it with meat and milk. So, today there are the following types of raw food diet:

Mixed or in other words - omnivorous raw food diet. Within this type, you can consume any raw food without restrictions, be it plant or animal food. Meat, along with fish, milk and eggs can be boiled. Dried meat may be consumed. In addition, raw foodists add a small amount of pepper and salt, as well as vegetable oil and honey to their food to taste.
Vegan raw food diet. This option is widespread. Its supporters eat exclusively plant foods in the form of greens, berries, fruits, vegetables and cereals. Such raw foodists include Sprutorians and Jusorians. The former feed mainly on sprouted cereal grains. And raw foodists-Jusorians consume only freshly prepared vegetable and fruit juices. They are also called green smoothies. We will consider recipes for this type of raw food diet at the end of the article.
Vegetarian raw food diet. As the name implies, this type of diet prohibits the consumption of meat and fish. But you can eat plant foods, eggs and milk.
Fruitarianism. Supporters of this species include only fruits and berries in their diet. They exclude vegetables and any other foods. For example, orthodox raw foodists may patiently wait until the fruits themselves fall from a tree or bush. The natural fall, which occurs without additional help, serves as the moment when the fruit is at the peak of its ripeness, and therefore usefulness.
Carnivorous raw food diet. In this case, fruits and vegetables are almost not added to the diet. Such raw foodists place the main emphasis on seafood, meat and eggs, and in addition, on animal fats instead of traditional carbohydrates. Some northern peoples on the planet have been eating this way since Paleolithic times. Raw food diet recipes can be very diverse.
Monotrophic raw food diet. According to this type food, at one meal they eat only one type of product. There is a pause between doses. For example, apples are eaten for breakfast, and an hour later sprouted grains are used, and so on.
Raw food diet based on the amount of useful components. There are special tables that indicate the content of vitamins along with microelements, fats, proteins and carbohydrates in a particular product. According to them, products can only be mixed in a certain quantity, and in addition, they can be consumed separately from each other.

We continue to consider the benefits and harms of a raw food diet.

Minuses

Like any other diet, a raw food diet has its disadvantages:

With strict adherence to the rules, for example, against the background complete refusal Even from vegetables, grains and root vegetables, the body may not receive enough vitamins and microelements. Because of this, metabolism will be disrupted.
If you refuse to eat fish and seafood, iodine deficiency appears. A connection between a raw food diet and factors of bone and tooth destruction, as well as enamel damage, has also been proven. For this reason, adherents of this diet encourage all their supporters to regularly take sunbathing in order to provide the body with vitamin D.
According to some reports, fanatical raw foodists have a significant decrease in vitamin B12.
In addition, the benefits of a raw food diet for pregnant and lactating women, when the body is in dire need of a comprehensive supply of nutrition, also remains a big question.

Contraindications

Despite the fact that for many people a raw food diet is a miracle, there are still certain diseases for which eating unprocessed food is not recommended. Among these ailments are the following pathologies:

The presence of diseases of the digestive system. The acids contained in raw foods can irritate the mucous membranes of organs, and this will happen constantly. Therefore, when switching to a raw diet, you need to carefully weigh all the pros and cons of this lifestyle.
Presence of allergic diseases. Many types of fruits, especially red ones, as well as nuts and pollen, can provoke severe allergic conditions or lead to aggravation of existing ones.

It is important to find out in advance what you can eat on a raw food diet and what you cannot.

When can you switch to such a shelter?

It is believed that the maximum need for nutritional components is required by a growing body, and therefore by children and adolescents. True, even at the age of twenty, some structures in the body still continue to develop. Therefore, the optimal transition to a new diet is considered to be after thirty, when the body is fully formed. There is another explanation. Around middle age, people acquire specific beliefs with intentions about what they expect from themselves and what they desire to receive. With clear goals, it is much easier to completely change your lifestyle.

List of raw food products

It includes the following titles:

Greenery.
Mushrooms.
Vegetables.
Berries.
Any fresh fruit.
Dried fruits.
Sweeteners.
Vegetable oils.
Seaweed.
Honey and pollen.
Seeds and nuts.
Green buckwheat and some legumes.
Seasonings.

Transition

First you need to decide why a person wants to try this nutrition system. You need to understand whether this is required as part of a permanent diet or temporary, for example as a way to lose weight. Many people make the transition to a raw food diet as part of an experiment, for the sake of something new in life, and also because it is fashionable today. But, of course, you shouldn’t follow fashion or your next-door neighbor. And if a person has chosen such nutrition as a standard for himself, then he should approach it with all responsibility. This is the only way to achieve real results. There are two options for switching to a raw diet:

The first requires including as many raw foods as possible in the menu every day with gradual replacement of the rest. At the same time, on the first day, fried and, in addition, smoked foods, along with coffee and sweets, should disappear from the diet.
You can immediately stop eating thermally processed foods. Most raw foodists claim that the second method makes it possible to get used to it faster. But the chances of failure are, of course, much greater.

There are always several critical moments due to which a person may not be able to stand returning to the old menu. Knowing about them, beginners will be able to adapt more easily. As a rule, the pitfalls in this case are constant thoughts about tasty, previously familiar food and the lack of a clear goal.

Not everyone knows how to start a raw food diet correctly.

How to switch to a raw food diet correctly?

First of all, you need to remember all the time that the process of switching to a raw food diet is not a simple whim, but a conscious decision that will allow you to improve your health by reducing excess weight, increasing interest in life, and in addition, in active pastime, making new friends. To begin with, you should give up specific foods, for example, your favorite carbonated drinks along with beer on the weekends. It is important to pay attention to how difficult this period will be.

It is also recommended to keep a raw food diary. In the diary you can record any sensations with thoughts and information about products that you like, as well as those that are best avoided, that is, you need to record everything that has changed in a person since the transition. On the title page you should list and highlight in bright colors all the reasons for which a person agreed to give up delicious pies and Coca-Cola. You should also write down all your achievements in your diary, for example, how easily you managed to switch to a raw diet, how the first day went on eating healthy food, and so on. You can also celebrate your failures, as well as how you plan to deal with them. Where to start a raw food diet and how to adjust yourself?

It is equally important that there is sufficient willpower so as not to abandon your idea halfway. If you really want fried chicken with pickled cucumbers, it’s better to eat them, but so that it doesn’t eventually turn into a habit.

It is imperative to inform the people with whom you plan to continue communicating. This will help avoid unnecessary arguments and conversations.

And finally, you should plan your diet based on the time of year. For example, summer and autumn are rich in vegetables and fruits, and spring is rich in greens. In winter, on a raw food diet, you can eat foods that can be stored in the cellar for a long time. And then the dining table and stomach will never be empty.

Errors during transition

When making the transition, people should try to avoid the following mistakes:

Try to sit on two chairs at once. In this case, you cannot violate the ban on mixing food, especially drinking alcoholic drinks. Sometimes it happens that people eat right every other day, and the rest of the time they allow themselves any food. This, of course, is self-deception. With such a diet, raw foodists often experience breakdowns. Therefore, if you have already made a decision, then you need to forget about many things from your usual diet.
Excessive consumption of legumes. Everyone was told that meat is healthy because of the protein. But raw foodists don’t eat it. Where then does the precious protein come from? Most of it is found in beans, beans and peas. Therefore, newly minted raw foodists begin to absorb them in a huge number. Trying to take in as much of the right food as possible, people forget that the body is not yet accustomed to it. This can only cause stomach upset. Therefore, moderation in nutrition, even the healthiest, is what raw foodists practice.
Force yourself to eat everything. Everyone has their own taste preferences. Therefore, if a person does not like cabbage, one should not force oneself to eat it, even with the deep conviction that it is for the good. Everything has its time. Maybe after a few years it will turn into a favorite product, but until this happens, you shouldn’t force your body.

Thus, a raw food diet has become a very popular way of eating today. But before you decide to switch to it, you need to decide on your goals, and also understand whether this is really what the person himself and his body really need.

Raw food menu

What is an approximate menu for the day?

For breakfast: banana, kiwi, orange.
Second breakfast: any raw nuts.
Lunch: vegetable salad (cucumbers, tomatoes, onions, peppers), green buckwheat.
Afternoon snack: dried fruits.
Dinner: vegetable smoothie from avocado, tomato, herbs, raw bread.

Let's look at simple recipes.

Vegetable puree soup

Preparing the cream requires a minimum amount of time and effort. To do this, fresh onions, cauliflower, carrots, peas, celery and parsley are ground in a blender until a homogeneous puree is formed. Everything is falling on top pumpkin seeds or pine nuts.

Korean zucchini salad

Grate young zucchini on a fine grater. Grated carrots, coriander, nutmeg, finely chopped garlic, salt are added to them, and all this is seasoned with olive or linseed oil. The salad must be left to marinate for half an hour.

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Yuri Okunev School

Hello friends. Yuri Okunev is with you.

Surely you have thought about how to maintain health while living a long and fruitful life? Do I need to change my diet? And what to eat? I will give my thoughts on this topic. The topic of our conversation is the basics of a raw food diet. Recently, this food system is rapidly gaining popularity, both here and in the West.

It's time to debunk the myths that a raw food diet means eating the same foods without taste. In fact, the dishes of raw foodists are varied and are in no way inferior in calorie content to traditional cuisine. There are nuts, honey, dried fruits, cheese, and cereals. What not!

If, out of curiosity, you visit the raw foodists forum, you will be surprised to discover that, it turns out, there are

Cakes for raw foodists;
Various pastes;
Soups;
Candies.
Cookie
And so on.

And believe me, they taste no worse than regular dishes. There is even bread for raw foodists - this is a dried mass of sprouted and ground wheat grains, very healthy and quite pleasant to the taste.

Classification

What is a proper raw food diet? In simple terms, this is when a person eats only raw foods, avoiding cooking them. Why is that? I'll explain a little later.
The large army of raw foodists is divided into categories:

Vegetarians– eat dairy products and any plant foods. They do not eat fish, meat, or eggs.
Vegans– feed on fruits, roots, vegetables and herbs. In addition to the restrictions for vegetarians, a ban on dairy products is added.
Fruitarians– eat the above-ground parts of plants: grass shoots, seeds, vegetables growing above the ground (cucumbers, for example), nuts and fruits. Cereals and root vegetables are prohibited.

A raw food diet can be mixed, when several foods are consumed at one meal, and monotrophic (mono-raw food diet) - one type of food at one time.

Founder scientific theory Dr. Max Bircher-Benner is considered a raw foodist. At the beginning of the twentieth century, he was the first to say that heating food to a temperature of 50ᴼC and above negatively affects its composition - most of it is lost. useful properties product, carcinogens and harmful substances are formed instead. Bircher-Benner also noted the harmfulness of using any chemical additives to food, including salt.

So what is a raw food diet and how is it beneficial? And why is it so popular?

Such necessary enzymes

Have you ever heard of enzymes? These are substances that are contained in any product natural origin. They take part in the process of converting one substance into another. Their other role is to act as catalysts for one or another action in the body, including digestion.

In other words, the enzymes contained in every fresh product contribute to the digestion of this particular type of product. Each product has its own.

IN human body There are also enzymes, but they serve to perform completely different tasks: renewing blood cells, freeing the liver of toxins, transporting carbohydrates, accelerating or slowing down metabolism, and so on.

Take, for example, a tomato - its peel contains enzymes that help me digest this tomato if I eat it raw. What happens if I put this tomato in soup or make ketchup out of it? Unfortunately, the enzymes will die; they cannot withstand heating above 45 degrees. In this case, my body will be forced to use its enzymes to digest food, distracting them from other vital tasks.

In fresh vegetables and fruits, nuts, seeds;
IN fresh meat, fish, seafood;
Unboiled milk and fermented milk products;
Raw eggs.

Enzymes are completely absent:

In boiled or fried meat/fish;
In canned food (any kind);
In boiled and baked vegetables;
In bread;
In artificially created synthetic products.

Herbivore or predator?

So, we found out that for high-quality digestion and absorption of nutrients, you need to eat food rich in enzymes, that is, fresh and not synthetic.

Probably, meat lovers here will be quite puzzled: what to do with familiar dishes? And where do you get protein?

There are quite a few adherents of a carnivorous raw food diet. These, as a rule, include people living in the far north, where plant food is difficult to find. By the way, the life expectancy of such raw foodists is relatively short.

As for protein, it daily requirement quite small - about 40-50 grams per adult per day. This can be replenished with plant foods.

Revival of the body

Haven't you read the revelations of blogger Izyum yet? I recommend to read.
By practicing a raw food diet and consuming only fresh, “live” food, we free our body’s enzymes from excessive overload. Once released, they begin to work hard and... completely cleanse our body.

What does this give?

Improving the health of all human systems and organs, improving their functioning;
Increasing the reserve of strength - energy simply rushes out of the body;
Increased heat transfer;
Strengthening the immune system, as a result, curing “incurable” diseases.

The body is transformed before our eyes - skin color improves, endurance increases, neuroses and depressive states disappear.

Izyum wrote about this very well. In just 3-4 years, eating only fruits and nuts, a person achieved success in bodybuilding (what more!), completely stopped getting sick, although previously there were ARVI 10 times a year, increased his temperature exchange so much that he began to go to one T-shirt even at zero degrees.

N. Kurdyumov in his book “About Health” writes that raw foodists are characterized by a state when they achieve unity with nature. This means that wherever a person is, he will be able to feed himself: the stomach becomes such that it can digest any food (except perhaps nails), the need for calories decreases (satiation comes from one apple or a handful of berries).

With the help of a raw food diet, you can get rid of many diseases: obesity, heart disease, myopia, neurological conditions. Even curable cancerous tumors. The latter is explained by the fact that the same enzymes, as true fighters for the health of their owner, begin to expel all diseased cells from the body and destroy the affected ones.

Start

After some deliberation, you finally decided to become a raw foodist. Where to begin? Get your thoughts in order!

Take a piece of paper and write down what goals you want to achieve, what diseases you want to be cured of by stopping eating cooked food. This is important, because at first, switching to a different diet will require serious effort from you. Motivation must be strong.

The most common mistake of raw foodists who are just embarking on this path is to abruptly give up all their usual dishes and switch to a raw mono diet. An organism that is not ready for such changes may rebel.

Another mistake is calculating calories incorrectly. Fruits and vegetables are lower in calories than meat, for example. Until the body is accustomed to more rational digestion of food, you should monitor your energy balance to avoid complete depletion. You can read about how to correctly count calories.

As with any new business, there are other pitfalls and unobvious obstacles.

Pre-receiving information from knowledgeable people will help reduce the number of bumps you get yourself. And an ordinary nutritionist will not always help you. We need a practitioner who specializes in this particular topic. Incorrect use of such a powerful tool as a raw food diet can bring you not only benefit but also harm.

In order to get a more detailed understanding of the subject of raw food diet, I advise you to read a short book by P. Sebastianovich "Why are cows predators" With detailed description basic ideas and rules of raw food diet. Well, if you have already decided to become a raw foodist, take advantage of the experience of a practitioner. Denis Terentyev, a raw foodist with five years of experience, who meticulously studies the theory of the issue, has developed a special course for beginners “A system for effective transition to a raw food diet”

Results

Raw food diet is a transition to another level of self-awareness and nutrition. This is newfound health, a surge of strength and clear thoughts in the head. The body itself will know what it needs and what it should not eat. In other words, this is a transition to natural nutrition, originally intended for humans.

Be healthy!
I will look forward to your comments and reviews, subscribe to the news so as not to miss the next articles.
Goodbye. Sincerely, Yuri Okunev.

A raw food diet is not a diet based on cheeses or mindlessly eating exclusively cheeses, but a nutritional principle in which a person consumes food exclusively in its raw form.

Raw food diet- this is used in daily diet exclusively raw food or those whose heat treatment does not exceed 43 degrees.

Why exactly 43 degrees? Because at 43 degrees Celsius, enzymes, vitamins and minerals in foods are destroyed.

The main food of raw foodists – vegetables, nuts, beans, grains, soaked in water. But, you can meet raw foodists who eat dried meat and fish. Also, raw foodists prefer not to eat milk, dairy products and eggs.

Basic approaches to nutrition

A raw food diet involves 2 main approaches to nutrition:

Mixing raw products- Moreover, this can be done so skillfully that the taste of raw food will not differ from ordinary food. Raw foodists have learned to cook exquisitely and very tasty soups, candies, cheese, sausages and cutlets, and even cakes. And most importantly, all this food is very beneficial for the body and is not stored in the body as fat, but is used for energy.
Raw mono diet- this means that a certain category of raw foodists consumes only one product, without mixing it with anything. Thus, such a monoproduct is absorbed quite well.

A raw food diet is not a fashion, but a way of life. Some people can’t stand this image and go back to cooked food.

Products and enzymes

You will be surprised, but every product contains enzymes that are aimed at digesting the same product. In particular, the peel contains the necessary amount of enzymes for processing the apple in the stomach and subsequently extracting vitamins from the fruit.

If an apple is subjected to heat treatment, this will lead to the death of enzymes.

A raw food diet involves eating exclusively raw, enzyme-rich foods.

First ration

Second ration

Third principle

Fourth diet

Such a raw foodist can eat everything described in the three diets above, but also includes whole grain bread without yeast in his diet.

Raw food diet basics

Also, the principle of food is to eat a little, but often - not for raw foodists. It is acceptable for them to eat a very large meal once a day, and a small amount of food the other two times permissible for eating.

You need to eat very slowly, chewing your food thoroughly. And it is right! If you don’t chew raw foods well enough, they will begin to ferment in the stomach, causing diseases of the gastrointestinal tract and severe.

A raw food diet does not allow the use of salt, herbs, spices and aromatic seasonings.

Raw food menu

A sample daily menu for a raw foodist looks like this:

For breakfast- apples and nuts.

For lunch– fruits, some greens, fresh vegetables, nuts or freshly squeezed juices.

For dinner- everything is the same as for breakfast.

Apple salad

To prepare apple salad you need:

Oatmeal 1 tbsp. soak for 12 hours in cold water;
Add the juice of half a lemon to the oatmeal;
Milk – 1 tbsp;
Honey – 1 tbsp;
2 apples, grated;
Nuts – 1 tablespoon (chopped).

All ingredients are mixed together and used in the form of a raw salad.

A raw food diet has been proven to promote rapid weight loss. In some clinics, raw food nutrition is used as a method of treating severe inflammatory processes and infectious diseases.

You can add greens, rowan and blueberries, berry and vegetable powder, as well as nettle leaves for variety to raw food salads.

Important ! You need to switch to a raw food diet gradually so as not to provoke rejection from food in the gastrointestinal tract and, as a result, anorexia.

The path of the raw foodist

The path of a raw foodist consists of the following steps:

Refusal of meat and fish;
Eliminating eggs from the diet;
Eating boiled vegetables, fruits, and some dairy products;
Complete raw food diet.

If at any stage you feel unwell, be sure to consult a doctor and temporarily cancel this principle of nutrition. Remember that you need to start a raw food diet with a healthy gastrointestinal tract.

- This is not just a diet or special nutrition. This is a whole philosophy. It is impossible to become a raw foodist for two weeks or a month and then return to your usual diet. People come to a raw food diet gradually and forever. The diet of raw foodists was borrowed from our distant ancestors, when they still had no fire, no stove, no utensils, but were able to challenge the cruel world and survive. What is the meaning of a raw food diet and what are its principles?

Raw foodists also minimize and never wash down their food. Drinking is allowed 30 minutes before or 1 hour after meals.

At your disposal are raw and pickled fruits, berries, vegetables, mushrooms, fresh and dried herbs, dried in a natural way, all types of nuts, algae, unrefined cold-pressed vegetable oils, seeds, sprouted cereal grains, honey. Drinking – pure water(best structured or thawed) and freshly squeezed juices from vegetables and fruits.

The importance of foods in a raw food diet

The first place is taken fresh herbs– dill, parsley, all types of lettuce, spinach, green tops of beets, carrots, celery and turnips, sorrel, nettle and dandelion leaves. Greens should be consumed daily fresh on their own, in salads or in the form of smoothies (cocktails made from leafy vegetables with the addition of other vegetables and fruits). Sprouted cereal grains can also be considered greens.
Fruits occupy an honorable second place in the diet of raw foodists. Their amount should be 40-50% of the total amount of food daily. Among all fruits, bananas come in last place - they contain a large amount of starch, so you should not abuse them.
Vegetables take third place. There should be 20-30% of them in a raw foodist’s diet. Root vegetables (beets, carrots, turnips, and others) should make up a smaller portion of your daily serving of vegetables.
Nuts, seeds and dried fruits are necessary for normal digestion, so they should be present in the raw food diet daily in an amount of 10% in summer and 15% in winter.
In addition, vegetable oils and honey should be added to the menu of raw foodists.

Positive aspects of a raw food diet

Raw foodists almost never get sick with viral and colds;
To feel full, you need significantly less food than a traditionally eating person;
Raw foodists are distinguished by high immunity, endurance, and body resistance to difficult weather conditions and adverse environmental factors;
The body does not waste energy on digesting difficult-to-digest food, therefore it has high energy and excellent performance;
Raw foodists practically do not suffer from mental disorders and various chronic diseases, since their body is clean and not clogged with waste and toxins;
As a rule, raw foodists look 10-20 years younger than their age.

Sample raw food menu

After waking up: glass of water.
First breakfast: a handful of nuts with honey.
Lunch: in summer - any fresh fruits and berries (in the form of salads and on their own), in winter - dried fruits, winter varieties of fresh apples and pears, thawed berries, soaked apples.
Dinner: sprouted cereal grains (separately or in salads), any vegetable and fruit salads with vegetable oil, herbs, salt and pepper (for example, grated apple with carrots, or Jerusalem artichoke with apple, herbs and onions). It should be remembered that in winter it is better to eat “fatty” foods (for example, avocados), and in summer – watery ones (for example, watermelons).
Dinner: any vegetables in the form of salads with herbs or separately.
For the night: a glass of water or freshly squeezed fruit and vegetable juice.
Snacks: Between meals you should drink clean structured or melt water.

Summer and early autumn is the season of fruits, berries and vegetables, when you want to enjoy delicious and juicy fruits as much as possible. This is the time that is considered optimal for those who want to change their diet and cleanse the body of waste and toxins. A raw food diet can be a great start to something new. healthy image life.

So what is a raw food diet? This is, first of all, a different way of thinking, a philosophy of healthy and natural food. We often deceive ourselves into thinking that it is impossible to live without meat, but this is just a force of habit. It’s easier for us to cook pasta for dinner than to plan our menu for the week in advance by sprouted, for example, soybeans. Let's look at what it's based on WithI am this principle of nutrition.

1. Only raw foods

The basic principle of a raw food diet is to avoid processed foods. Historically, our ancestors, who did not know how to make a fire, ate only those raw fruits that they could collect in their area, so the food was better absorbed, enriching the body with vitamins and essential microelements. Moderne society, in pursuit of new taste sensations, is increasingly resorting to cooking dishes, reducing the benefits of the original products.

2. No meat

The raw food diet is rightfully considered one of the strictest forms of vegetarianism, completely excluding the consumption of meat from slaughtered animals, as well as eggs, milk and all dairy products. Followers of this type of nutrition are convinced that plant foods contain absolutely all the microelements and vitamins that our body needs. So, few people know, but the protein content in spinach is higher than in beef, and coconut milk contains amino acids that you will not find even in meat.

One more thing important rule raw food diet, which is also relevant for adherents of traditional nutrition, is not to mix proteins, fats and carbohydrates in one meal. They require different enzymes to digest them.

3. Food pathogens prohibited

In addition to the above products, people who choose this diet completely give up alcohol, coffee, sugar and salt, since these substances have a rather strong effect on the body. But sugar can be perfectly replaced with sweet fruits (for example, bananas, figs or dates), salt with ground dry seaweed, and the favorite drinks of raw foodists, in addition to pure water, are infusions and decoctions of herbs.

By the way, it is important to maintain a drinking regime and not drink food. A glass of water would be optimal an hour before meals and/or 2 hours after meals.

Benefits of Raw Food

The basis of a raw foodist’s diet is fresh vegetables, fruits and berries, nuts and seeds, cereals and legumes, as well as dried fruits, freshly squeezed juices and smoothies. If you are not ready to completely switch to such a diet, you can try a “trial raw food diet”, for example, during the holidays. Give up your usual foods for a few days and try to eat only raw food - you will feel light and cheerful due to the release of toxins, improved intestinal function and enrichment of the body with useful substances. So what are the benefits of raw food?

1. General benefit for the body

It has been proven that raw vegetables and fruits contain more vitamins and microelements than heat-treated counterparts, in which a significant part of the beneficial substances is lost already at a temperature of 47 degrees. As a result of this, we experience a lack of vital elements and are forced to take vitamin and mineral complexes to maintain balance in the body.

2. Treatment and prevention

Raw plant foods are an excellent remedy for the prevention and treatment of cardiovascular diseases, arthritis and arthrosis, kidney problems and varicose veins. In addition, raw foodists receive enzymes from their food - substances that stimulate the body's protective functions and prevent the development of cancer. Another feature of a raw food diet is the improvement of the condition of teeth and gums due to frequent consumption of solid foods, as well as the normalization water balance in the body, thanks to high content in raw fruits and vegetables, water that evaporates during cooking.

3. Beauty from within

It has been proven that many skin problems are caused by general sludge in the body, so switching to raw natural nutrition will help in the fight against skin defects- such as acne or dandruff. The ph level of the skin is leveled, and in women cellulite is reduced due to the normalization of water-salt balance, the removal of toxins and the reduction in body weight that often accompanies the transition to a raw food diet.

Other “side” effects will be the disappearance of bad breath and a significant reduction in sweating. Both often occur due to improper digestion, and the consumption of large amounts of preservatives and flavorings that our body is not able to recognize and digest causes increased sweating, as during physical activity. The body of a raw foodist is less sensitive to temperature fluctuations and tolerates extreme heat or frost much more easily.

Caution: contraindications

But like any good medicine, a raw food diet has a number of contraindications, and you need to switch to this diet with great caution. What is good for one person can have a serious impact on the health of another. We have identified 3 main dangers associated with eating raw food.

1. Initial data

Switching to a raw food diet is prohibited for children, pregnant women and the elderly. Other contraindications are diseases such as ulcers, pancreatitis and colitis. Keep in mind that raw food acts like a brush on the body, and by flushing out all toxins, it can damage the mucous membranes of the stomach and intestines. Those who suffer from kidney disease should also be careful, because the abundance of acids in food, for example, oxalic acid in spinach and sorrel, can lead to urolithiasis.