Recently, people increasingly prefer to eat raw foods, because in this form they bring more benefits to the body, saturating it with vitamins, proteins, amino acids, as well as micro and macro elements necessary for normal functioning. There is even a food system whose rules prohibit eating heat-treated, pickled, canned or smoked foods. Adherents of a raw food diet radically change their lives, starting to live according to the laws of nature and heal with the help of food. They meditate, improve their health by bathing in ice water, and think positively. It is worth understanding for what purpose people switch to such a diet, how to do it correctly, and for whom it is contraindicated.
Why switch to a raw food diet?
Food is necessary for humanity to satisfy hunger and produce energy for the body. However, over time, the process of eating has become a pleasurable cult, which has been skillfully taken advantage of by many manufacturers who add emulsifiers, synthetic flavor enhancers and other chemicals to their products that poison vital organs. Food addiction has the same destructive effect on people as alcohol and nicotine, while a raw food diet helps get rid of the accumulation of toxins and waste.
Raw vegetables and fruits improve health
Reasons why people prefer raw foods:
- normalization of weight - giving up flour products and fatty foods makes it easy to lose extra pounds without overeating. Digestion also improves, toxins are removed;
- improved health – raw foods remove toxic substances and allergens from the body, resulting in food being digested faster with minimal energy consumption. In this regard, a person has more energy to spend time actively, drowsiness, mood swings, indifference to life, seasonal attacks of depression disappear, immunity and mental abilities increase;
- beneficial effect on appearance - the body receives more nutrients from thermally unprocessed foods, which improves the condition of the skin, teeth, hair and nails;
- aesthetic reasons - fatty and heavy foods take a long time to digest in the stomach, causing fermentation processes, which can cause bloating and bad breath;
- ethical considerations - for some people, meat is not a food product, but the corpse of an innocently killed creature. They feel pity and compassion for animals and believe that there is no need to kill them for food.
In addition, low-quality food products containing dyes and carcinogens often cause diabetes, malignant tumors, high blood pressure, obesity, and the treatment of such diseases can require a lot of money. Raw foodists get sick less often, which allows them to save money. Also in the spring-autumn period, the shelves are overflowing with an abundance of greens, fresh cereals, fruits and vegetables, which are affordable to any consumer.
Who is contraindicated for a raw food diet?
Eating thermally unprocessed foods has a beneficial effect on health, but there are a number of ailments for which such food should be abandoned.
Raw food diet is prohibited in the following cases:
- the presence of diseases of the gastrointestinal tract - acids contained in some products irritate the mucous membranes of the digestive organs, and the abundance of fiber can provoke the appearance of gastritis or cause exacerbation;
- any types of allergies - many products, especially those with bright colors, as well as pollen, honey and nuts, can cause severe allergic reactions (asthma, allergic rhinitis, eczema, Quincke's edema, etc.).
The benefits of a raw food diet during pregnancy and breastfeeding have not been proven, so in these cases it is worth consulting with specialists.
Theoretically, you can switch to a raw food diet at any age, but experts remind that a growing body most of all needs the nutritional components necessary for full development. Based on this, this type of nutrition is not recommended for children and adolescents.
For reference: girls/women of reproductive age (approximately 16-45 years) should also not limit their diet, since for the successful development of a child, the body needs an increased amount of nutrients.
It is optimal to switch to a raw food diet starting at the age of 30, when a person knows how to clearly set goals for himself, acquires certain beliefs and understands what result he wants to achieve.
Contraindications
Those who suffer from allergic reactions should take a prudent approach to the use of a raw food diet. The fact is that only heat treatment can eliminate the harmful effects of proteins that cause intolerance in allergy sufferers.
Eating only raw foods is not recommended for children and the elderly, as well as for pregnant women.
Switching to a raw food diet is a private process. Experts recommend taking your time and carefully controlling your own feelings. A sense of proportion and prudence should help to smoothly transition the food system to natural, healthy food.
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How to switch to a raw food diet correctly
When deciding to radically change your diet, it is worth deciding whether a raw food diet will become a permanent diet, a temporary measure for weight loss and treatment, or simply an experiment that allows you to introduce something new into your usual lifestyle.
A smooth transition to a raw food diet will avoid psychological discomfort
To avoid undesirable consequences, you need to consult with specialists, undergo an examination, and weigh all the advantages and disadvantages of eating raw food. There are several options for switching to a raw food diet:
- gradual refusal of forbidden foods - gradual replenishment of the diet with unprocessed foods. Fried and fatty foods, smoked foods, pickles, sweets, coffee are excluded on the first day;
- sharp - instant refusal of thermally processed food.
The first method is considered the simplest and safest, since the body gradually gets used to the new diet.
You can also avoid physical and psychological discomfort. Switching too quickly to a raw food diet does not allow the body to make a less traumatic adjustment from its usual diet. In this case, a person may experience nausea, drowsiness, weakness, dizziness, and even increased body temperature. Behind all these symptoms there may be an acute lack of nutrients. Important: in order to avoid breakdowns, in the initial stages you are allowed to eat a small amount of the desired product.
However, gluttony and withdrawal symptoms should not be confused with the real needs of the body. Doctors also remind people of the need for regular medical examinations, which will help to identify anemia and vitamin deficiency in a timely manner.
Nutritionists advise adhering to the following recommendations:
- before switching to a new nutrition system, cleanse the body and “tune” the microflora through fasting (certainly under the supervision of doctors) - this triggers the self-purification mechanism and disciplines the mind;
- The transition time must be at least 6 months. – at first, raw foods should make up 50% of the diet, after a few months – 70% or more;
- replace animal fats and proteins with vegetable ones (found in sesame, nuts, flax and sunflower seeds);
- replace dairy products with sesame seeds to solve the problem of calcium deficiency. At the initial stages, it is better not to give up cottage cheese right away;
- replace sugar with honey, fruits, red onions and raisins, and salt with horseradish, ginger and mustard;
- after waking up, be sure to drink 200 ml of clean water, and the first meal should include 0.25 - 0.5 liters of smoothie or freshly squeezed juice (this will provide the body with monosaccharides and will keep it in good shape throughout the day);
- Eat as many fruits as possible in the middle of the day to maintain your carbohydrate levels and avoid feeling hungry.
Help: the abundance of fiber contained in vegetables and fruits, whole grains, grains and legumes triggers cleansing processes.
This is evidenced by a rash on the skin, changes in the nature of the stool (the presence of mucous secretions in it), but everything returns to normal as soon as waste products, toxins and allergens are eliminated. Nutritionists remind that it is important for raw foodists to count calories, since their lack causes illness.
Raw food recipes
Raw food recipes are based mainly on products of plant origin. In some cases, raw food recipes may include raw meat or dairy products. But usually raw food recipes consist of fruits, vegetables, nuts, seeds and grains.
Raw food recipes
A product is considered raw if it has not been heat-treated at a temperature above 42 ° C. It is then that food loses the enzymes that are contained in all “live” foods. And along with vitamins and minerals that have antioxidant properties, they help digest food. Convert sugar into energy and remove toxins from the digestive system. Without enzymes, the body could not function normally. Therefore, people who practice a raw food diet have more energy and a stronger immune system. At the same time, it is important to remember that there are several factors and tips to consider when trying to start a new diet.
Psychological stage of transition
The more a person knows about a raw food diet, the easier the process of addiction goes.
It is quite difficult to change the food system that has been imposed since childhood, so you will have to carefully control your thoughts.
Daily meditation, as well as advice from psychologists, will help you free yourself from attachment to old tastes:
- carefully study the theory of raw food diet - read a lot of useful information about this type of nutrition, follow video blogs of practicing raw foodists;
- set clear goals - write down the reasons why you should be a raw foodist, attach the list in a visible place and re-read everything in difficult moments;
- find like-minded people/become part of a community – communicate with raw foodists to find a support system;
- keep a diary - write down about the products you like, feelings, changes in the body, achievements. You can describe failures and plans to deal with problems;
- inform family and friends about your intention to become a raw foodist in order to avoid misunderstandings, unwanted conversations and disputes in the future;
- avoid visiting restaurants, banquets, etc. If you cannot refuse the invitation, then it is better to take enough food with you to feel full and avoid a breakdown;
- learn to walk into stores with a list and walk past dairy departments, bakery products, etc.;
- get enough sleep and proper rest - drastic changes in diet are stressful for the body and it needs time to restore energy reserves.
Raw food diet - creating the right menu for 7 days
For good metabolism and full energy production, raw foodists need to eat at least 4 times a day, with water consumed 40 minutes after the main meal or 30 minutes before.
When creating a menu, you need to remember that the basis of the diet is fruit and vegetable dishes and berries. In addition to dill, onion and parsley, it is necessary to add such useful herbs as nettle, plantain, wild radish, dandelion, etc. to dishes. Help: in winter, fruits and fresh herbs can be replaced with dried fruits and dried herbs .
Fatty acids and plant protein are found in nuts and seeds, while B vitamins and fiber are found in legumes. The lack of enzymes is compensated with honey. It is also important to consume algae and seaweed to normalize hormonal levels.
Nuts are a rich source of protein
Sample menu for the week:
| Day | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
| 1 | a piece of pineapple, bananas, kiwi, oranges - 2 pcs. | nuts (1 handful) | green buckwheat, salad mixed with olive oil (cucumbers, tomatoes, bell peppers, onions) | dried fruits (1 handful) | smoothie (a bunch of basil, avocado, tomatoes and parsley sprigs) – 1 tbsp., raw bread with chia seeds – 1 pc. |
| 2 | apples with honey and raisins (grated) – 3 pcs. | fruit/vegetable juice with pulp - 1 tbsp. | wheat germ, carrot cutlets (raw) | salad with flaxseed oil and lemon juice (white cabbage, cucumbers, spinach) | berry and fruit salad |
| 3 | rolled oats (soaked) with mango cubes and strawberries | nuts (handful) | sprouted lentils, salad with sesame oil (bell peppers, carrots, cauliflower, young green peas, broccoli, sesame seeds) | apples – 2 pcs. | pumpkin pulp, seeds |
| 4 | 1 tbsp. strawberry banana smoothie | sunflower seeds – 150 g | raw onion bread, raw creamy pumpkin and zucchini soup | melon/watermelon – 2 slices | salad seasoned with flaxseed oil and lemon juice (seaweed with onions, broccoli) |
| 5 | orange, apples, mango | nuts – 1 handful | pumpkin with pine nuts, salad of zucchini, beets and greens | dates – 1 handful | salad with lemon juice and olive oil (arugula, sesame seeds, cucumber, tomato, cauliflower) |
| 6 | strawberries, currants, 2-3 slices of watermelon | cucumbers with garlic-dill dressing | salad with sesame oil (cabbage, onions, carrots, greens) and sprouted wheat grains | cocktail of vegetables (zucchini, sorrel, tomatoes, dill, spinach) | sauce (from avocado, sweet pepper, carrots), seaweed (soaked) with sesame seeds and sesame oil |
| 7 | apples stuffed with raisins and dried fruits | fruit or berry juice | salad (champignons, cauliflower, tomatoes, onions, olive oil), sprouted chickpeas | salad (zucchini, greens, carrots in Korean) | different types of vegetables with a sauce of ground nuts |
The daily menu of a raw foodist should consist of:
- berries, vegetables – 50% per day;
- fruits – 25%;
- dried fruits, seeds, nuts – 15%;
- starchy foods – 10%.
Third week
1. The time has come to part with boiled potatoes, because starch does not provide any benefit to the body, but there is harm. Do you know what paste is? It is a glue made from starch and water. This kind of glue is formed when we eat boiled potatoes. Mucus accumulates in the body, usually in the lungs, and then comes out in the form of snot. 2. Pasta and other flour products. Flour is a useless product that does not contain anything valuable, and in the body it also turns into mucus. Flour is made from the central part of wheat grains (mealy kernel), but the most valuable thing in wheat is the shell, aleurone layer and germ. We also include in the list the breads that we ate (or not) the previous week; we also exclude them from the diet. • Bread can be made from wheat germ by grinding the sprouts in a blender, forming a thin layer on a straight surface, and drying them in the sun, in a dehydrator, or in an oven at temperatures below 50 degrees. 3. Canned foods. We give preference to fresh plant foods. 4. Frozen foods. We eat fresh and only fresh. 5. Tea, coffee, cocoa, etc. Replacement: Water, freshly squeezed juices, herbal infusions (water temperature no higher than 50 degrees, otherwise there is no point)
Sports and raw food diet
When switching to a new nutrition system, a person begins to lose weight, muscles become sluggish, and physical abilities decrease. That is why it is important to keep the body in good shape by performing maximum physical activity. Experienced raw foodists note that they experienced difficulties at first, but in the process of addiction, the level of endurance of the body increases, digestion improves, and a person can even achieve unprecedented results in sports.
Experts recommend getting at least 20 minutes of exercise every day to stay healthy and active.
Yoga is the best choice for a raw foodist, since it affects both the physical and mental state of a person. Read about the benefits of yoga in our article: “Yoga as a method of treatment, what is yoga therapy.”
Basic products of raw foodists
A raw food diet is essentially very similar to vegetarianism, but the main difference is that pickled, fermented or heat-treated foods are prohibited.
List of permitted products:
- all types of fresh vegetables, fruits and berries;
- raw seeds and nuts;
- cereals and legumes (sprouted or pre-soaked);
- dried fruits;
- nut milk;
- any oils of vegetable origin;
- algae and sprouts;
- mushrooms, greens;
- honey and pollen;
- seasonings (without synthetic additives).
You can add vanilla extract, apple cider vinegar, raw cocoa and desiccated coconut to add flavor to your dishes.
For reference: experts advise to diversify your food with sour cream from seeds, which must be thoroughly crushed, then whisked with water and any vegetable oil .
Antiparasitic cleaning
Anti-parasitic cleaning
The task of this system is to rid the human body of all kinds of invaders. By the way, parasites are eliminated not only from the intestines, but also from the entire body as a whole. The advantage of this method is that there is no need to do enemas. The cleaning itself consists of just two steps:
1. Take a head of garlic and cut each of its cloves into several small pieces.
2. Swallow the resulting pieces a few at a time. You can even drink juice if it’s hard to swallow.
The procedure is performed from three weeks to a month, daily, after dinner. Unchewed pieces of garlic, entering the intestines, begin to emit gas, which poisons parasites, but has many benefits for humans.
