Raw Food Diet Guidelines and Tips for Newbies! Everything about a raw food diet: from basics to motivation

Raw Food Diet Guidelines and Tips for Newbies!

Hi guys.

Importance of a raw food diet

Hi guys.

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

You will find out why this type of food is useful and a few of my recommendations for beginners.

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

Vegetables and fruits, nuts, beans, cereals, greens - all this forms the basis full menu however, it still needs to be systematized and refined.

Contrary to popular belief, experienced Raw Foodists don't die of shortage nutrients and vitamins, they get them in enough... This informative article will tell you about how to comprehend the science of real nutrition and what the supporters of this system eat.

Importance of a raw food diet

Before embarking on a grasp of the fundamentals of a raw food diet and nutritional principles, it is important to understand why this is necessary and what the advantages of such a system are.

Experienced and advanced Raw foodists highlight the following benefits to their diet and lifestyle in general:

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

As you know, thermal processing of products deprives them of some of the useful components that improve human immunity and provide him with protection from many diseases.

Improves Digestion

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

Cleans 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 vessels - they are cleansed and freed from cholesterol.

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

It has been noticed that the kidneys work better as early as 7 days after the refusal of processed food, and the liver is freed of toxins. It is important to know that raw foodists should not be too thin, their weight is correct.

A good mood is also a pleasant addition to this food system, a person feels the real taste of food and does not spoil it with artificial spices and a lot of salt.

Raw food principles and descriptions

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

Having familiarized yourself with the principles of a raw food diet, you will be able to delve into the essence of the system and philosophy. It is important to know that she is not a fashion trend and it is unacceptable to consider Raw Foodists as her 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 cook exquisitely soups, sweets, breads and even amazing cakes that attract attention with their taste and appearance.

Refusal from chemicals and meat

Elimination of meat

Replacing fish

Refusal from chemicals and meat

The principles of food consumption are based on such things as avoiding meat, chemistry, heat treatment, and raw foodists also prefer to eat what grows in the ground.

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

The goal of a person's life is a long life in a healthy body.

Therefore, all kinds of chemical additives, modified organisms and other components should 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.

Don't use heat

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

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

The doctrine of the raw food diet provides for a gradual transition from a regular diet to the use of exclusively raw foods and a consistent rejection of familiar foods.

And only a few proponents of this system approve of a quick, without unnecessary hesitation, selection of raw plant-based foods, which is not suitable for most modern people.

Elimination of meat

The first step towards a raw food diet is the elimination of animal and poultry meat from the diet, then the gradual rejection of fish begins. If desired, eggs are also removed from it.

Replacing fish

People who are out of the habit of meat and fish move on to the next step more easily. It is important to know that an easy and decisive rejection of the usual food is rare, so adults should be careful not to try to re-educate their digestive system in a short time.

The amount of time it takes to make the transition depends on the age, habits, nature of the person and his profession, some people get used to raw food for many months or even years.

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

Transition option

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

Sometimes it is useful to eat first a raw, unprocessed dish and then enjoy a cooked one, fruits and nuts are best eaten before the main meal.

You need to make correct menu and explore different recipes. Thus, achieving variety in the diet.

Many people find it difficult to follow the rule that a raw food diet provides; the principles of nutrition of this system differ from the usual way of life of a modern person.

You should not immediately give up habits, in no case do not neglect someone else's experience and learn to draw useful lessons from it, and not negative judgments.

Keep a diary

Experienced raw foodists greatly praise the so-called food diaries, which help to quickly sort out their mistakes when they have ailments or other problems.

The environment is of great importance for the beginning raw food eater, 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 be of immense benefit.

Have food for a snack

In addition, seasoned raw foodists are strongly advised to carry fruits and nuts with them, read more motivational materials and do interesting things.

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

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Basic nutritional approaches

A raw food diet implies 2 main approaches to nutrition:

Mixing raw foods- and, this can be done so skillfully that the taste of raw food will not differ from the usual. Raw foodists have learned to cook sweets, soups, sweets, cheese, sausage and cutlets and even cakes in an exquisite and very tasty way. And most importantly, all this food is very useful for the body and is not stored in the body as fat, but is directed towards energy.
Raw food- this means that a certain category of raw foodists consumes only one product, without mixing it with anything. Thus, such a mono-product is quite well absorbed.

A raw food diet is not a fashion, but a way of life. Some do not stand this image and return back to boiled food.

Foods and enzymes

Above, we have already mentioned that enzymes are destroyed during the heat treatment of foods. Enzymes are normally present in every living cell. Thanks to enzymes, some substances can be converted into others, as a result, the metabolism is built up.

You will be surprised, but each 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 then extracting vitamins from the fruit.

If the apple is cooked, it will kill the enzymes.

A raw food diet means eating only raw, enzyme-rich foods.

First diet

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 products.

Second diet

The second raw food diet includes vegetables, berries, fruits, nuts, beans, oil, but excludes grains that can be soaked in cold water and eaten. In the second raw food diet, only sprouted grains are allowed. Thus, the most difficult and heaviest raw food diet will be presented.

The third principle

The third raw food diet includes vegetables, fruits, milk and dairy products. Moreover, industrial milk is not used, only homemade. You can also eat raw homemade chicken eggs. If a raw food eater resorts to such a diet, then he is considered omnivorous.

Fourth diet

The raw food eater can eat everything described in the three diets above, but also include whole grain bread without yeast in the diet.

Raw Food Basics

Raw foodists try to eat peeled fruits and vegetables so as not to disturb the food complex (as they call it). Even chicken eggs and milk must 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 very densely once a day, and not a large number of food.

You need to eat very slowly, while chewing food thoroughly. And it is right! If it's not good enough to chew 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, spices, spices and aromatic condiments.

Raw food menu

An approximate daily menu for a raw foodist looks like this:

On breakfast- apples and nuts.

For lunch- fruits, some herbs, fresh vegetables, nuts or freshly squeezed juices.

For dinner- everything is the same as for breakfast.

Apple salad

For cooking apple salad necessary:

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

All ingredients are mixed with each other and used in the form of a raw salad.

A raw food diet has been proven to promote rapid weight loss. In some clinics, a raw food diet is used as a treatment for severe inflammation and infectious diseases.

In raw salads, you can add greens, rowan berries and blueberries, powder of berries and vegetables, as well as nettle leaves for variety.

To become a raw foodist, you need to go a long way and have strong motivation and belief in this way of eating. Many raw food eaters can not stand such hardships and return to the vegetarian path.

Important! The raw food diet should be gradually shifted so as not to provoke rejection from food in the gastrointestinal tract and, as a result, bulimia and anorexia.

medportal.su

The raw food diet 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 cook food above 43 degrees. It is at this temperature that enzymes are destroyed, food loses many of its useful properties. Moreover, harmful and even toxic substances can be formed in it. Raw foodists eat raw vegetables and fruits, nuts, soaked grains, and some legumes. Although some raw food eaters eat meat and fish (raw or dried, not cooked), most raw food eaters are also vegetarians. Eggs and dairy products are also used very rarely, only by individual people, and most of the raw foodists refuse them.

2 approaches in a raw food diet

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

Other raw foodists believe that eating only one raw food at a time is more appropriate. This direction called raw food... This is motivated by the fact that food eaten in this way is most well and fully assimilated, since for digestion different products various enzymes are needed, which can sometimes have a neutralizing effect on each other.

Both those and other raw foodists make very convincing arguments for their way of eating. I will definitely cover these topics later. In my opinion, this preference depends on the individual characteristics of each person and his body. There are many raw foodists out there who mix foods and who have greatly improved their standard of living, got rid of many chronic diseases and are happy with their choice. There are many of these among mono-raw foodists. Again, there are those who have returned to cooked food, regardless of whether he was preparing dishes or taking 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 and have not persuaded you to either 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 needs of the body become more tangible and it is much easier to hear its preferences. You yourself will figure out what is right for you.

What are enzymes?

Speaking of a raw food diet, one cannot fail to mention enzymes, special organic substances. Often in the literature they are also called enzymes, although they are not quite the same thing. Enzymes are present in all living cells and contribute to the conversion of some substances into others. They act as catalysts in almost all biochemical reactions occurring in living organisms, and also play an important role in all life processes, directing and regulating the body's metabolism.

Each product has its own enzymes that facilitate the digestion of this and only this product. For example, the peel of an apple contains enzymes that help to digest the apple and extract the maximum nutrients and valuable substances from it for the body. Enzymes of the body itself are not spent on the digestion of the apple and, accordingly, are not "distracted" from their other important tasks, for example, from the work of cleansing the liver, protecting against tumors or evacuating waste and removing toxins from the body. Enzymes have a lot to do))

When the same apple is cooked, the enzymes are killed first. Therefore, in order to digest this apple, the body will have to switch enzymes that are used in the body to regulate metabolism to digest food. Everything would be fine, but the amount of enzymes in the body is limited. When an overcooked apple "leaves" your body, your own enzymes, alas, 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, and a large amount of them is spent on digesting food, removing toxins, which are often supplied with the same food. For many of the functions that enzymes can do, they are simply not enough. Hence the emergence of various chronic diseases and disorders. The natural process of metabolism in the body is simply disrupted. Forces 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 exposed to heat treatment... This presupposes the rejection of the many dishes we are used to, which are fried, boiled, stewed, steamed, baked.

There are controversies surrounding the raw food diet, opinions about it differ 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 the raw food diet. They are convinced that such a food system is harmful, and its adherents ruin their health. Allegedly, they do not receive enough nutrients and trace elements for the normal functioning of the body.

Despite criticism, the raw food diet has become increasingly popular and continues to gain a following in different countries Oh. It can be divided into several types:

Raw food philosophy

The essence of a raw food diet is that a person consumes the energy of the sun, accumulated by plants. Initially, a person ate only raw vegetables, fruits, herbs. Frying, boiling and other types of heat treatment 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 by the costs of heat treatment. When exposed to temperatures above +40 degrees, foods lose their enzymes. They become "dead".

Enzymes are active substances found in food. They provide 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, the nutritional value food. The danger is that processed food contains trans fats and various carcinogens that harm the body.

Raw food is "live" because all the enzymes in it remain intact. Therefore, raw foodists refuse to heat-treat foods. They also don't cook dishes with a lot of ingredients. The concept of a raw food diet means that food should be simple and natural.

Allowed Products

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

fruits and berries;
vegetables and herbs;
mushrooms;
nuts and seeds (including sprouted);
green buckwheat and some legumes (chickpeas, mung bean, peas, lentils soaked in water room temperature within 8-12 hours);
dried fruits, dried in a natural way;
seaweed;
honey and pollen;
seasonings;
natural sweeteners;
cold pressed vegetable unrefined 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, the body spends a lot of energy on it. Raw foods are easy to digest and, conversely, 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 can help chronic alcoholics overcome their addiction.

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

A raw food diet is beneficial in that it helps the body eliminate toxins and waste products. Hence, there is a surge of vitality and energy. Raw foodists assure that they feel vigorous and ready to move mountains. This is especially important for people with active lifestyles and sports.

Those who eat only live food have less time to sleep. Already after 6 hours they feel rested. Unlike other people, it is easy for raw foodists to get up in the morning. They can go straight to work without the need to stimulate themselves with a cup of coffee.

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

Potential 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 for itself, which, moreover, is not balanced. When switching to a raw food diet, hands and feet may go numb, allergic reactions, apathy are not excluded. These 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 lead to 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 the combination of foods, and sometimes they still eat thermally processed food.

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

Rules for switching to live food

Despite the benefits of a raw food diet, you need to change your diet gradually. The new nutritional system is stressful for the body. For those who decide to become a raw foodist, the following guidelines will be helpful:

The optimal time to change the power system is summer or autumn. Seasonal foods can help you balance your diet.
Refusal from habitual food should be smooth. At first, you can give up meat, then fish, and even later - from eggs.
A semi-baked diet is good for a start. It consists of a combination of raw and cooked food. First, you can eat fruits and nuts, and then a boiled dish.
You can not drink with food and in front of it.

When the body begins to get used to eating raw food, it is worth trying to switch to a full 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 break loose and not eat sausage or other food from the prohibited category. Indeed, in this case, all the efforts made to switch to a new diet will be in vain.

Diet planning (steps)

A raw food diet is not only about the selection of certain foods and the prohibition of the use of heat treatment. There are techniques for compiling a diet, which are called steps. There are 2 of them:

Mixed raw food diet. It is allowed to eat several products at the same time, but these must be combined components. Some vegetables can be combined with nuts and seasoned with vegetable oil. Fruit goes well with dairy products.
Mono-food, it is also a monotopic raw food diet. This is the final stage of the raw food diet, to which it comes small part adherents of such a food system. It involves the use of only one product. But the number of meals is not limited. You can eat a few oranges when the feeling of hunger reappears - 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 for the dishes. An approximate menu for the day looks like this:

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

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Each person has their own reasons for becoming a raw foodist. And everyone has the right to independently choose the depth of immersion in the system. Lacto-eaters can include dairy products in their diet, raw eggs, and those who adhere to the omnivorous and carnivorous types of raw food 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 from products of animal origin. Food products must be alive, capable of supplying a person with live energy;
Refusal from thermally processed foods. A temperature above 43 degrees during cooking destroys almost all nutrients. Raw foodists can only eat foods, the temperature of exposure to which does not exceed 43 degrees;
Refusal from chemical additives and products manufactured chemically... A raw food diet is, first of all, a system of healing the body, which does not imply the consumption of chemically processed foods. You cannot use refined oils, margarine, spread, various E-components, etc.;
Products must be of vegetable origin. You can only eat natural plant foods. Plants contain a huge variety of vitamins and minerals and energize a person with life.

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

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

It is very important for raw foodists to consume large amounts of fresh herbs in various forms.... Its share in the diet can be increased to 50%. The protein content of green foods is significantly higher than that of meat and is much better absorbed. Don't limit yourself to the popular parsley, dill and salads. It is advisable to add arugula, cilantro, celery, vegetable tops, healing wild herbs collected only in ecologically clean places to the menu. Fresh greens are best eaten by chewing well and not adding related products to them. But this method is not always convenient. Therefore, greens can be used in the form of fresh herbal cocktails prepared in a blender.

There is an opinion that cocktails of this kind radically change the structure of cells in the human body and are able to cure even the most serious diseases. It is difficult to say whether it is true or not, nevertheless, properly prepared smoothies will help the body become much healthier, stronger and more resilient.

An important point when applying raw food practices is the correct preparation of foods for consumption. It's no secret that vegetables and fruits are often treated with pesticides, so they should be thoroughly treated before eating. Suitable for this baking soda... In addition, you can find special eco-friendly products for processing fruits and vegetables on sale.
A raw food diet does not imply a complete rejection of heat treatment: products 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 harvested for the winter using the fermentation and steeping method. So, sauerkraut, pickled apples and cranberries will retain their healing properties and will help you eat right in the winter.

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

In general, a raw food diet is a mindset based on a conscious attitude towards nutrition and a continuous striving to improve the quality and duration of life.
Look for, 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, proponents of a raw food diet are not at all deprived of protein - they are in sufficient quantities in foods such as cabbage, wheat, spinach and, of course, nuts. The transition to "live" plant food helps to cleanse the body of toxins and toxins. Such food fills the entire volume of the stomach faster and is absorbed faster by the body. It helps to stabilize a person's weight as well as normalize the digestive system. It is believed that in the fight against obesity, a raw food diet is more effective than fasting. Switching to raw foods can help treat skin conditions, including acne and acne. Due to the large number useful microelements hair and nails become stronger, and in women pain during critical days decreases. Raw foodists are less likely to experience cancer and diseases of the cardiovascular system.

Cons of a raw food diet

While a raw food diet seems like a panacea for all diseases, in some cases the transition to it can be accompanied by a number of difficulties. First of all, newly minted raw foodists often complain of weakness, dizziness and headaches. This is due primarily to a lack of vitamins caused by an unbalanced diet. An improperly composed menu can exacerbate chronic diseases such as gastritis and pancreatitis. Also, all allergy sufferers should treat "live" food with great caution.

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

kto-chto-gde.ru

Basic principles

A raw food diet is a special food system that excludes cooked foods from the diet. According to the classics, this is a vegan trend, since its followers refuse food of animal origin. It is about them that will be discussed further. We will leave aside the various branches, which will be discussed a little later.

Basic principles of a raw food diet:

Eating fresh, unprocessed food vegetable origin.
Meat, fish, milk, eggs and other products related to the exploitation of animals are excluded.
Products must be environmentally friendly: no mold, no nitrates, no external chemical treatment (for example, apples are often rubbed with wax for shine), GMOs.
5-6 meals per day: 3 main and 2-3 snacks. The interval between them is no more than 4 hours.
Distribution of nutritional value between main meals. Breakfast, which in other food systems should be the richest, here is as light as possible - some kind of drink that energizes before lunch. Lunch should be complete, and dinner the most satisfying.
Raw foodists are not limited in portion sizes, unless, of course, this food system was chosen for weight loss.
Raw food is a vegan diet, 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 banned.

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

Views

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

Classic raw food diet

It is about him that we are talking about in this article. The basic principles were outlined above: a ban on food of animal origin and products that have undergone heat treatment.

Mono-raw food

Mono-food eaters do not deviate from the principles of the classic raw food diet, but they tighten it up, guided by the basics separate power supply... They eat only one product at a time. For example, for breakfast they prepare themselves freshly squeezed juice only from oranges, without mixing 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 consists exclusively of fruits. Some supplement them with berries. Someone is expanding this list for nuts. But there are no grains and vegetables on their menu.

Sprauthorianism

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

Partial Raw Food Diet

Some raw foodists do heat-treat their food, but only slightly. There are incomprehensible figures at 24 ° C and 40 ° C, at which supposedly vitamins and other useful substances remain intact. Either way, they use the oven and frying pan to dry and lightly heat some foods. And also fill in warm water herbs, sprouted cereals and drink these infusions.

Complete raw food diet

A very interesting offshoot that has nothing to do with vegetarianism at all. They are eaten raw: meat, fish, eggs, as well as unpasteurized milk. This requires good health without pathology and a strong stomach. It is not possible for city dwellers 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 of various diseases... It's one thing when you drink fresh milk, which has just been milked from a cow before your very eyes. And another thing is to buy it raw from your hands.

Causes

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

Medical

Plant foods contain more vitamins and minerals 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 health. Raw foodists themselves believe that this increases life expectancy, but scientific evidence not yet. But the fact that a raw food diet reduces the risk of developing many diseases is a fact.

Evolutionary

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

Ethical

The classic raw food diet excludes animal products from the diet, so as not to even indirectly participate in the killing and exploitation of animals.

Environmental

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

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 switch to this nutritional system, but in fact were hiding anorexia. The second psychological reason- they feel guilty for consuming milk and meat and thereby participating in the killing and torture of animals. Therefore, they constantly try to become raw foodists, fail, reproach themselves for this (the development of internal complexes is evident), 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 cost less than a meat and dairy diet. However, in the off-season, prices for fruits and vegetables skyrocket, and the same nuts are a very expensive product. Well, if only you no longer have to use the electric stove - yes, there will be savings. But do not forget that for the preparation of raw food dishes you will have to mercilessly use a blender, and this is the same energy consumption.

Advantages and disadvantages

Modern scientists argue what is more from a raw food diet to the human body: benefit or harm. 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.

May improve:

immunity;
water exchange in the body;
working capacity;
condition of the gums and teeth;
digestion;
condition of the skin and hair.

Reduces the risk of diseases:

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

disadvantages

The risk of deficiency of those vitamins and minerals, which are found mainly in meat and milk, is too great;
in winter, prices for fresh vegetables and fruits soar quite high;
now you don't need to go to catering establishments: they can hardly offer anything 100% raw and fresh;
at banquets you will feel uncomfortable;
the quality of many store products, even of plant origin, leaves much to be desired - so that the risk of poisoning with nitrates, pesticides and other components of the modern agricultural industry will increase;
raw foodists often deteriorate their complexion due to an overabundance of retinoids in food - it becomes yellowish;
it is difficult to find like-minded people;
it does not always work out with weight loss: the abundance of sweet fruits in the diet contributes to the formation of a small, but still noticeable tummy.

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

What do raw foodists eat?

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

legumes - everything except beans (fresh contains phaseolunatin and fazin glycoside, which cause severe poisoning);
mushrooms: porcini, champignons, oyster mushrooms, mushrooms and truffles;
greens;
dried seaweed;
green leaves of medicinal herbs;
water - only raw, melted;
drinks: smoothies, cocktails, fresh juices, home-made fresh juices;
vegetables - everything except potatoes;
nuts;
stevia as a natural sweetener;
cereals swollen after soaking or germinated;
seeds;
cold-pressed vegetable oils;
spices;
seasonings;
dried fruits;
fruits;
berries.

All other raw food products are prohibited. A controversial point is honey, but here everyone decides for himself whether he will use 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 swing as 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 menu".

Recipes

Breakfast: Mango Clouds smoothie

Ingredients:

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

Preparation:

Chop the fruit into large pieces and puree in a blender for 30 seconds.
Add poppy seeds and milk to them.
Beat until airy 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 of water;
10 ml lemon juice;
1 date.

Preparation:

Put the pepper on thin strips.
Cut the cucumbers into slices.
Put them in a separate bowl, sprinkle with cilantro.
Beat the rest of the ingredients in a blender.
Pour vegetables with the resulting cocktail.

Lunch: Thai Squash salad

Ingredients:

3 squash (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 of water.

Preparation:

Put the squash into small strips. Soak overnight.
Bean sprouts are also soaked overnight.
Chop carrots, red cabbage and broccoli as thin as possible. Add squash and bean sprouts to them.
Stir very gently without damaging the vegetable strips.
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 of water;
30 g of stevia.

Preparation:

Mix coconut milk and spices.
Put in the sun for an hour.
Dilute agar-agar with water, 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 dry seaweed (suitable for wakame);
3 carrots;
2 beets;
2 avocados;
2 cucumbers;
raw food mayonnaise;
greens.

Preparation:

Prepare raw mayonnaise (there are many recipes on the Web).
Soak the seaweed in plenty of water half an hour before cooking. Then squeeze them, grind them.
Grate cucumber, carrots and beets.
Cut the avocado into small cubes.
Lay out the salad in layers: wakami - avocado - carrot - cucumber - beetroot. Coat each layer with mayonnaise.
Sprinkle with herbs on top.

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

Slimming

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

reduce the daily calorie intake;
leave one dish for lunch and dinner;
reduce portion size;
actively play sports.

How to go?

Get tested and make sure you are healthy. Assess the risks. How will they affect your health? Will 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 comfortable with the tempting aromas of food others will prepare for themselves? Find like-minded people who can facilitate the transition by suggesting some incomprehensible points, dispelling doubts.

In order not to break down, distract your brain with something entertaining - find a hobby for the soul and body, which you will devote your free time to. After 3 weeks, it will become easier for you to adhere to the new diet: this is how much time 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, after 2-3 months - become a vegan. And only after that try yourself in a raw food diet.

Also, this article will help you: "6 Steps to a Raw Food Diet."

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

Eat only those foods that you like for their taste, 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 just in the sun). When purchasing products in the store, make sure of their exclusively plant origin and clean ecology. Avoid moldy, even slightly spoiled fruits and vegetables.

Eat strictly according to the regimen: 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.

Arrange for yourself several times a month fasting days... Moreover, raw foodists are not recommended to use apples, cabbage or Brushka salad, traditional for this business, 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 a medical examination every year to monitor your health status and timely prevent or treat problems that arise.

Sample meals for different meals:

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

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

Unfortunately, often people start eating raw food just because it is so trendy. Often this turns into serious food and mental disorders... With an incorrectly composed diet, severe complications cannot be avoided.

Selected cases

Let's consider a few separate cases, how the raw food diet is related and ...

…pregnancy

Due to the high risk of raw food poisoning and a deficiency of vitamin B12 and other nutrients, doctors strongly do not recommend this nutritional system for pregnant women. Among the consequences are miscarriages, stillbirths, premature or prolonged labor, intrauterine hypoxia, fetal abnormalities, prolonged bleeding after childbirth.

…cancer

Reduced Risk of Cancer in Raw Food Eaters Has Been Proven scientific research conducted by the Finns. but this statement often criticized: too few people were involved in the experiments and a very short period of time was taken to make such loud statements. Purely theoretically, plant foods are rich in antioxidants that rid the body of free radicals, which means that this nutritional system can be a prevention for such diseases. In practice, the same disappointing diagnosis was made to raw foodists.

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

…period

Another scientifically proven fact, confirmed by numerous studies. In 70% of cases, raw food women were diagnosed with complete or partial amenorrhea. That is monthly cycle was broken. Consequences - difficulties with conception up to infertility.

…body-building

Among the famous athletes, there is more than one raw food eater with stunning muscle reliefs and world achievements. Even as part of a raw food diet, it is possible to formulate the diet so that the muscles do not suffer from a lack of protein. They just have to triple snacks more often in the form of puréed soups and smoothies. Better foods are bananas and mushrooms, as well as sprouted seeds and grains. Some companies make special sports nutrition for raw-food bodybuilders. So these phenomena are quite compatible.

Complications

With the wrong diet, 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 disorders;
adverse changes in blood tests (low leukocyte count) and urine (high urea and nitrogen);
fainting;
drop in vision;
liver failure;
poor sleep;
loss of appetite;
mental disorders;
weakness;
decreased libido;
tachycardia;
nausea up to vomiting (the most common side effect);
tremors and numbness of the limbs;
thrombocytopenia;
impaired digestion;
deterioration of the condition of the skin, hair, nails.

Children who are raw-foodists are especially affected, who, due to a lack of certain substances, may lag behind their peers in development, both physically and mentally. However, there are examples when no deviations were observed in them. And yet, British scientists are categorical on this issue and forbid parents to feed their children exclusively with raw foods.

Famous raw foodists

Jared leto

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

Athletes

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

Celebrities

Alexey Martynov.
Alicia Silverstone.
Angelina Jolie.
Valeria Gai Germanicus.
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 Khandzakuts, a people living in the north of India, are the most famous long-lived raw-food eaters, who consume all food (mainly of plant origin) exclusively raw. Their average life expectancy is 120 years. The basis of the diet is whole grain cakes, which they dry in the sun.

The Armenian raw-food long-liver Vahe Danielyan, who adheres to this nutrition system for about 50 years, has also become famous. Now he is 98, but he does not look his age, is actively involved in sports and participates in various programs.

Raw food books

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

Arshavir Ter-Avanesyan (the name of Aterov 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".
Zeeland 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.

The raw food diet is unique and undeniably interesting system nutrition. But it is too difficult and tough, so it is beyond the power of many, both in terms of willpower and health. Before trying yourself in it, it is worth weighing the pros and cons 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 what does not exist in it, for example, fried potatoes, grilled chicken and other similar foods. Therefore, a raw food diet requires the abandonment of the standard menu, to which we have long been accustomed to. Where to start a raw food diet?

Natural products, which adherents of this diet call living, contain many vitamins, and in addition, minerals and trace elements, a significant part of which is destroyed during heat treatment. And in their raw form, they are better preserved and well absorbed by the body. Thus, the main principle of building a raw food diet is to eat food exclusively raw.

Processed food is considered poison. And this is not only about the one that is sold in fast food. This statement is partly explained by science. Frying, along with cooking and even steam cooking, leads to the fact that the 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 of malignant tumor as well as isomers or free radicals. Therefore, a raw food diet insists on a "live" diet and rejection 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 point, 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 with aging. But it can be replenished regularly. Switching to a raw food diet helps this.

The usual menu for all people is peeled food. But it is in the peel that 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.

The issue of the simultaneous use of various products deserves special attention. Foods are often incompatible with each other, take a long time, and in addition, energy for their digestion, which as a result leads to malabsorption. Compliance with the interval between the use of bananas, and then sprouted cereals contributes to the fact that they are digested in the body with little energy expenditure. And the unspent energy is used by the body for self-healing. How to start a raw food diet is interesting to many.

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

Views

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 observe a fruit and vegetable diet, while others notice that it will not be superfluous to diversify it with meat and milk. So, today there are the following types of raw food diet:

Mixed or otherwise - an omnivorous raw food diet. Within this type, you can eat without restriction any raw food, be it vegetable or animal food. Meat, along with fish, milk and eggs, can be boiled. The use of jerky is allowed. In addition, raw foodists add a small amount of pepper and salt, as well as vegetable oil and honey to their taste.
Vegan raw food diet. This option is widespread. His supporters consume exclusively plant foods in the form of herbs, berries, fruits, vegetables and cereals. These raw foodists include the Sprutorians and Jusorians. The former feed mainly on sprouted grains of cereal crops. And the Jusorian raw foodists consume only freshly prepared vegetable and fruit juices. They are also called green cocktails. We will consider recipes for a raw food diet of this type at the end of the article.
Vegetarian raw food diet. As the name suggests, this type of diet prohibits the consumption of meat and fish. But you can eat plant foods, eggs and milk.
Fruitarianism. Supporters of this type include only fruits and berries in their diet. They exclude vegetables and any other foods. For example, orthodox raw foodists can patiently wait for the fruit to fall from a tree or bush by itself. The natural fall, which occurs without additional help, serves as the moment the fetus is at the peak of its ripeness, and therefore usefulness.
A carnivorous raw food diet. In this case, fruits and vegetables are almost never added to the diet. The main focus of such raw foodists is on seafood, meat and eggs, and in addition, on animal fats instead of traditional carbohydrates. Some northern peoples on the planet have eaten in this way since the Paleolithic era. Raw food recipes can be very varied.
Monotrophic raw food diet. According to this type food, at one meal only one type of product is eaten. There is a pause between the receptions. For example, apples are used for breakfast, and after an hour, sprouted cereals are used, and so on.
Raw food diet by the number of useful components. There are special tables that indicate the content of vitamins along with trace elements, fats, proteins and carbohydrates in a particular product. According to them, products can be mixed only in a certain amount, and in addition, they can be used separately from each other.

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

Minuses

Like any other diet, the raw food diet has its drawbacks:

With strict adherence to the rules, for example, in the background total refusal even from vegetables, cereals and root crops, the body may receive less vitamins with trace elements. Because of this, the metabolism will be disrupted.
In the conditions of refusal to eat fish with seafood, iodine deficiency appears. The raw food diet has also been proven to be associated with factors of destruction of bones and teeth, and in addition, with damage to enamel. For this reason, adherents of such a diet urge all their supporters to regularly sunbathe in order to provide the body with vitamin D.
According to some reports, a significant decrease in vitamin B12 is found in fanatical raw foodists.
In addition, the benefits of a raw food diet for pregnant and lactating women, when the body desperately needs a comprehensive intake of nutrition, also remains a big question.

Contraindications

Despite the fact that for many a raw food diet is a miracle, there are still certain diseases in which it is not recommended to eat unprocessed thermally processed food. Among such ailments, the following pathologies are given:

The presence of diseases of the digestive system. Acids contained in raw foods can irritate the mucous membranes of the organs, and this will happen all the time. Therefore, when switching to raw food, you need to carefully weigh the pros and cons of this lifestyle.
The presence of allergic diseases. Many types of fruits, especially red ones, and in addition, nuts and pollen can provoke severe allergic conditions or exacerbate existing ones.

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

When can you switch to such an attraction?

It is believed that the maximum need for nutrients is required by a growing body, which means 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 the age after thirty, when the body is fully formed. There is also another explanation. By about middle age, people acquire specific beliefs with intentions of what they expect from themselves and what they want to receive. With clear goals in place, it's much easier to completely change your lifestyle.

List of raw food foods

It includes the following titles:

Greens.
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 food 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 in addition, because it is fashionable today. But, of course, you should not follow the lead of fashion or your neighbor at the entrance. And in the event that a person has chosen such food as a standard for himself, then he should be approached with all responsibility. This is the only way to achieve real results. There are two options for switching to raw food:

The first requires every day to include as many raw foods as possible on the menu, gradually replacing the rest. At the same time, on the first day, fried, and in addition, smoked dishes along with coffee and sweets should disappear from the diet.
You can immediately stop using thermally processed foods. Most raw foodists claim that the second method allows you to quickly get used to. But the chances of failure, of course, are much greater.

There are always several critical moments due to which a person can not stand it, 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.

How to start the right raw food diet, not everyone knows.

What is the right way to switch to a raw food diet?

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 your interest in life, and, in addition, to active pastime, making new friends. For starters, you should skip specific foods, such as your favorite sodas along with beer on 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 write down any feelings with thoughts and information about the 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 a bright color all the reasons for which the person agreed to give up tasty pies and Coca-Cola. It is also worth writing down all your achievements in a diary, for example, how easy it was to switch to raw food, how was the first day on healthy food, and so on. You can also note your failures, as well as how you plan to deal with them. How to start a raw food diet and how to set yourself up?

It is equally important that there is sufficient willpower so as not to give up on your venture halfway through. In the event that you really want a fried chicken with pickled cucumbers, it is better to eat them, but so that it does not eventually turn into a habit.

It is imperative that you notify 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 season. For example, summer and autumn are rich in vegetables and fruits, and spring is rich in greenery. In winter, when eating a raw food diet, you can eat foods that can be stored for a long time in the cellar. And then the dining table and stomach will never be empty.

Transition errors

When moving, 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 this type of diet, raw foodists often have breakdowns. Therefore, if you have already made a decision, then you need to forget about many of the usual diet.
Excessive consumption of legumes. Everyone was told that meat is good for 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 huge amount... Trying to send as much of the right food as possible to themselves, people forget that the body is not yet used to it. This can only cause an upset stomach. Therefore, moderation in diet, even the healthiest one, is what raw foodists practice.
Forcing yourself to eat everything. Each has its own taste preferences... Therefore, in the event that a person does not like cabbage, one cannot force oneself to eat it, even with a deep conviction that it is for the good. Everything has its time. Maybe after a few years she will turn into a favorite product, but until this happens, you should not rape your body.

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

Raw food menu

What is a rough 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 made 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. For this, fresh onions, cauliflower, carrots, peas, celery and parsley are chopped with a blender until a homogeneous puree is formed. Everything falls from above pumpkin seeds or pine nuts.

Korean zucchini salad

Young zucchini are rubbed on a fine grater. To them are added grated carrots, coriander, nutmeg, finely chopped garlic, salt, 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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School of Yuri Okunev

Hello friends. This is Yuri Okunev.

Surely you wondered how to stay healthy after living a long and fruitful life? Do I need to change the diet at the same time? 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 in our country and in the West.

It's time to debunk the myth that a raw food diet is all about eating the same flavorless foods. In fact, raw foodists' dishes are varied and are in no way inferior in calorie content to traditional cuisine. Here you can find nuts, honey, dried fruits, cheese, and cereals. Why not!

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

Raw food cakes;
Various pastes;
Soups;
Candies.
Biscuits
Etc.

And believe me, they taste just as good as regular dishes. There is even bread for raw foodists - this is a dried mass of sprouted and milled wheat grains, which is very healthy and quite pleasant to the taste.

Classification

What constitutes a correct 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. Fish, meat, eggs are not eaten.
Vegan- eat fruits, roots, vegetables and herbs. A ban on dairy products is added to the restrictions on vegetarians.
Fruitians- eat the aboveground part of plants: grass shoots, seeds, vegetables growing above the ground (cucumbers, for example), nuts and fruits. Cereals and root crops are prohibited.

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

The founder scientific theory The raw food diet is considered by Dr. Max Bircher-Benner. 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 useful properties product, instead of them carcinogens, harmful substances are formed. 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 good for you? And why is it so popular?

The necessary enzymes

Have you ever heard of enzymes? These are substances that are found 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 each fresh product contribute to the digestion of this particular type of product. Each product has its own.

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

Take, for example, a tomato - its skin contains enzymes that help me digest this tomato when eaten 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 involve its enzymes in the digestion of food, distracting them from other vital tasks.

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

Enzymes are completely absent:

In boiled or fried meat / fish;
Canned food (any);
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 assimilation of nutrients, you need to eat food rich in enzymes, that is, fresh and not synthetic.

Probably, meat lovers here will be puzzled: what about their usual dishes? And where to get the protein?

Adherents of a carnivorous raw food diet are few. 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 the protein, its daily requirement small enough - somewhere 40-50 grams per adult per day. This can be replenished with plant foods.

Rebirth of the organism

Have you read the revelations of the blogger Raisin yet? I recommend to read.
By engaging in a raw food diet and consuming only fresh, "live" food, we release our body's enzymes from excessive overload. Once released, they begin to work hard and ... completely cleanse our body.

What does it do?

Improvement of all human systems and organs, improvement of their work;
An increase in the reserve of strength - the energy is simply rushing out of the body;
Increased heat transfer;
Strengthening of immunity, as a result, a cure for "incurable" diseases.

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

Raisin has written about this very well. In just 3-4 years, eating only fruits and nuts, a person achieved success in bodybuilding (even what!), Completely stopped getting sick, although before ARVI was 10 times a year, he increased his temperature exchange so much that he began to go to one 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 (saturation 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 cancerous tumors... The latter is explained by the fact that all the same enzymes, as true fighters for the health of their owner, begin to expel all diseased cells from the body, destroy the affected ones.

Start

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

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

The most common mistake of raw foodists who are just embarking on this path is to abruptly abandon all the usual dishes with the transition to a raw mono diet. An organism that is not ready for such changes can rebel.

Another mistake is the wrong calculation of calories. Fruits and vegetables are less nutritious than meat, for example. Until the body is accustomed to a more rational digestion of food, it is necessary to monitor the energy balance, not allowing complete exhaustion. You can read about how to count calories correctly.

As in any new business, there are other pitfalls and non-obvious obstacles here.

The preliminary receipt of information from knowledgeable people will help to reduce the number of self-stuffed cones. And a regular dietitian will not always help you. We need a practitioner who specializes in this particular topic. Improper use of such a powerful tool as a raw food diet can bring you not only benefits, but also harm.

In order to get a more detailed understanding of the subject of a raw food diet, I advise you to read a small book by P. Sebastianovich "Why are cows are predators" with detailed description basic ideas and rules of a raw food diet. Well, if you have already decided to become a raw foodist, take advantage of the experience of the practice. Denis Terentyev, a raw foodist with five years of experience, scrupulously studying the theory of the issue, has developed a special course for beginners "System for an effective transition to a raw food diet"

Outcomes

A raw food diet is a transition to another level of self-awareness and nutrition. This is new-found health, a surge of strength and clear thoughts in my head. The body itself will know what it needs and what it shouldn't eat. In other words, this is a transition to natural natural nutrition, originally intended for humans.

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

A raw food diet is not a cheese diet or mindlessly eating only cheeses, but the principle of nutrition in which a person consumes food exclusively raw.

Raw food Is the use in daily diet exclusively raw food or one whose heat treatment does not exceed 43 degrees.

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

The staple food of raw foodists - vegetables, nuts, beans, cereals soaked in water. But, you can find raw foodists who eat meat and fish in dried form. Also, raw foodists prefer not to eat milk, dairy products and eggs.

Basic nutritional approaches

A raw food diet implies 2 main approaches to nutrition:

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

A raw food diet is not a fashion, but a way of life. Some do not stand this image and return back to boiled food.

Foods and enzymes

You will be surprised, but each 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 then extracting vitamins from the fruit.

If the apple is cooked, it will kill the enzymes.

A raw food diet means eating only raw, enzyme-rich foods.

First diet

Second diet

The third principle

Fourth diet

The raw food eater can eat everything described in the three diets above, but also include whole grain bread without yeast in the diet.

Raw Food Basics

Raw foodists try to eat peeled fruits and vegetables so as not to disturb the food complex (as they call it). Even chicken eggs and milk must 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 very densely once a day, and a small amount of food the other two times permissible for a meal.

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

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

Raw food menu

An approximate daily menu for a raw foodist looks like this:

On breakfast- apples and nuts.

For lunch- fruits, some herbs, fresh vegetables, nuts or freshly squeezed juices.

For dinner- everything is the same as for breakfast.

Apple salad

To prepare apple salad you need:

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

All ingredients are mixed with each other and used in the form of a raw salad.

A raw food diet has been proven to promote rapid weight loss. In some clinics, a raw food diet is used as a treatment for severe inflammation and infectious diseases.

In raw salads, you can add greens, rowan berries and blueberries, powder of berries and vegetables, as well as nettle leaves for variety.

To become a raw foodist, you need to go a long way and have strong motivation and belief in this way of eating. Many raw food eaters can not stand such hardships and return to the vegetarian path.

Important ! The raw food diet should be gradually shifted so as not to provoke rejection from food in the gastrointestinal tract and, as a result, anorexia.

The raw foodist path

The raw food path consists of the following steps:

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

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

Is not just a diet or special food. This is a whole philosophy. It is impossible to become a raw foodist for two weeks or a month, and then return to the usual diet. The raw food diet comes gradually and forever. The diet of raw foodists was borrowed from our distant ancestors, when they still did not have a fire, no stove, or 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?

Also, raw foodists minimize and never wash down their food. Drinking is allowed 30 minutes before or 1 hour after a meal.

Raw food diet

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

The Importance of Foods in the Raw Food Diet

First place is occupied by fresh herbs- dill, parsley, all kinds of lettuce, spinach, green tops of beets, carrots, celery and turnips, sorrel, nettle and dandelion leaves. Greens should be eaten fresh daily by themselves, in salads or as smoothies (cocktails made from leafy vegetables with the addition of other vegetables and fruits). Sprouted cereal grains can also be attributed to 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. Bananas are in last place among all fruits - they contain a large amount of starch, so they should not be overused.
The third place is taken by vegetables. There should be 20-30% of them in the diet of a raw foodist. Root vegetables (beets, carrots, turnips and others) should make up a smaller part of the daily serving of vegetables.
Nuts, seeds and dried fruits are essential for normal digestion, so they should be present daily in the diet of a raw foodist in an amount of 10% in summer and 15% in winter.
In addition, vegetable oils and honey should be added to the raw food menu.

The Positives 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, body resistance to difficult weather conditions and adverse environmental factors;
The body does not spend energy on digesting hard-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 toxins 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, pickled apples.
Dinner: sprouted cereal grains (separately or in salads), any salads of vegetables and fruits with vegetable oil, herbs, salt and pepper (for example, an apple and carrot grated on a coarse grater, or Jerusalem artichoke with an apple, herbs and onions). It should be remembered that in the winter it is better to eat "fatty" foods (for example, avocados), and in the summer - watery ones (for example, watermelons).
Dinner: any vegetables in the form of salads with herbs or separately.
At night: a glass of water or freshly squeezed fruit and vegetable juice.
Snacks: between meals, you should drink clear structured water or melt water.

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

So what is a raw food diet? This is primarily a different mindset, 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 in advance for the week, for example, sprouting soybeans. Let's take a look at what it is based on withI have this nutritional principle.

1. Only raw foods

The basic principle of a raw food diet is to avoid thermally 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. ModernIn pursuit of new taste sensations, society increasingly resorts to cooking, reducing the benefits of the original products.

2. No meat

A 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 trace elements and vitamins that our body needs. So, few people know, but the protein content in spinach is higher than in beef, and there are amino acids in coconut milk that you will not find even in meat.

One more thing important rule A raw food diet, which is also relevant for adherents of a traditional diet, is not to mix proteins, fats and carbohydrates in one meal. Different enzymes are required to digest them.

3. Food pathogens prohibited

In addition to the above products, people who have chosen such a diet for themselves completely abandon alcohol, coffee, sugar and salt, since these substances have a rather strong effect on the body. But sugar is perfectly replaced by sweet fruits (for example, bananas, figs or dates), salt - with ground dry seaweed, and herbal infusions and decoctions are considered the favorite raw-food drink, in addition to pure water.

By the way, it is important to follow the drinking regimen and not drink food. A glass of water will be optimal one hour before meals and / or 2 hours after meals.

Benefits of Raw Food

The basis of the raw food diet consists of fresh vegetables, fruits and berries, nuts and seeds, cereals and legumes, as well as dried fruits, fresh juices and smoothies. If you are not ready to switch completely to such a diet, you can try a "trial raw food diet", for example, during a vacation. Give up the usual foods for a few days and try to eat only raw food - you will feel lightness and vigor due to the release of toxins, improving the functioning of the intestines and enriching 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 thermally processed counterparts, in which a significant part of nutrients is lost even at a temperature of 47 degrees. As a result, 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 excellent tool for the prevention and treatment of cardiovascular diseases, arthritis and arthrosis, kidney problems and varicose veins. In addition, raw foodists receive enzymes with 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 the teeth and gums due to the frequent consumption of solid foods, as well as 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 the general slagging of the body, so switching to raw natural food will help in the fight against skin defects- such as acne or dandruff. The ph level of the skin is evened out, and cellulite in women decreases due to the normalization of the water-salt balance, the elimination of toxins and the reduction in body weight, which often accompanies the transition to a raw food diet.

Other "side" effects include the elimination of bad breath and a significant reduction in sweating. Both that, and another often occurs due to improper digestion, and the use of a large amount of preservatives and flavors that our body is unable to recognize and digest, causes increased sweating as during physical exertion. The body of a raw food eater 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 be very careful when switching to such a diet. What is good for one person can seriously affect the health of another. We have highlighted 3 main hazards associated with eating raw food.

1. Initial data

Children, pregnant women and the elderly are not allowed to switch to a raw food diet. Other contraindications are diseases such as ulcers, pancreatitis and colitis. Keep in mind that raw food acts like a brush on the body, and flushing out all toxins can damage the lining 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 in spinach and sorrel, can lead to urolithiasis.