Raw food diet: where to start, weekly menu for weight loss with recipes

Home » benefits of raw food diet » Proper raw food diet

09 03 2022 admin No comments yet

The diet of a raw foodist is very varied; it will bring many benefits if you correctly create a menu for the week, taking into account all the requirements and rules of a raw food diet.

The raw food diet is becoming increasingly popular due to its undoubted benefits.

Many people happily adhere to this style of eating, considering it the only correct one. It is a mistake to think that a raw food diet involves a very meager, uninteresting and tasteless diet.

Raw fruits, vegetables, herbs, mushrooms and herbs have an indescribable aroma and taste that cannot be compared with boiled ones. Spices, salt and sugar are practically not used for raw food dishes.

All raw foodists agree that with such a diet, you can also eat varied and tasty. Without heat treatment, many delicious and very healthy dishes are prepared from products of plant origin. They fill the body with vitamins, minerals and microelements.

Many people want to start eating healthy, but what puts them off from a raw food diet is the lack of pleasure in the process of eating food. The scarcity of the menu and the constant feeling of hunger, which, in their opinion, all raw foodists experience.

To dispel these myths, we bring to your attention a complete raw food diet menu for 7 days. It will fully satisfy the body's need for vitamins, minerals, proteins, fats and carbohydrates.

In addition, we will share with you recipes for popular and delicious raw food dishes. Even an inexperienced cook can prepare them in a few minutes.

Watch Ilya Sitnov’s webinar “Multiple traffic sources” at the link >>

Raw food diet: tips for beginners

The transition to a raw food diet takes place in 3 stages.

Each person comes to a raw food diet for different reasons.

First, they refuse sauces, canned foods, and semi-finished products. Next, fish, meat, and dairy products are excluded from the menu, but cooked porridge and stewed vegetables are eaten. At the last stage, heat treatment is abandoned. Cereals are steamed with boiling water for better absorption.

In order for the body to smoothly adapt to a new diet, follow these tips:

1. You need to have strong motivation and be prepared for the discomfort associated with changing your diet.
2. It’s easier to switch at the beginning of the warm season, when the first harvests of greens, berries, and root crops appear.
3. It is recommended to change meals gradually. Change breakfast first. Instead of a sandwich, eat fruit with honey. After 2-3 days, replace lunch, then dinner.
4. Eat foods you like. Otherwise, the positive attitude will decrease, and food will be digested worse.
5. Eat infrequently, every 3-4 hours, when you feel hungry. Portions for lunch and dinner are larger.
6. Do not overload the dish with ingredients; use an average of 3-5 main components.
7. Be sure to eat greens, up to 800 g per day. It promotes the formation of healthy intestinal microflora.

Detox diet, short-term weight loss program

Reference!
The detox diet is based on the removal of toxins and waste. Simply put, getting rid of everything unnecessary. In order to start eating in the way required by the diet, you need to:

• a month before the diet, give up high-calorie and fried foods;
• half a month before it, you should switch to a raw food diet and eat only fruits, vegetables and grass.

The detox diet consists of eating fruits, vegetables and grass, but once every 7 days you are allowed to eat goat cheese, meat and fish. In a short time, a detox diet can cleanse the body and get rid of everything unnecessary.

Permitted and prohibited products

It is advisable to engage in a raw food diet from the age of 18. This diet is not recommended for older people. The diet is prepared in accordance with seasonal harvests; in winter they eat more dried fruits.

The menu includes the following products:

• fresh vegetables;
• fruits;
• fresh and frozen berries;
• herbs (spicy, salad);
• seeds of grains, legumes, soaked in water or sprouted;
• nuts (peanuts, pine nuts, hazelnuts, almonds);
• dried fruits;
• mushrooms (freshly picked, dried, frozen);
• fresh, dried seaweed;
• honey;
• oil from plants;
• water, freshly squeezed juices.

Products are stored fresh, frozen or dried. Do not eat moldy fruits or vegetables containing chemical additives.

Be sure to read: Blood type diet - 4th positive and negative: features, list of products

Also not included in the diet:

• preservation and pickling;
• carbonated and sweet drinks;
• packaged juice;
• coffee.

For muscle gain

The main criteria for building muscle mass will be constant training and a diet rich in protein foods. Nuts are a source of protein, but they are high in fat.

This is a difficult product to digest, so it will not meet your protein needs.

The main sources are legumes and cereals, which are well absorbed by the body. If your muscles hurt for a long time after training, you need to increase your protein intake. Full meals 4-5 times a day. With heavy loads, the volume of food increases.

For weight loss

If the goal of a raw food diet is to lose extra pounds, then the menu is different. Nutritionists do not advise eating a lot of sweet fruits (bananas, grapes) and reducing the amount of dried fruits and nuts.

If the goal of a raw food diet is to lose extra pounds, then the menu is different

They refuse corn - a source of energy. A full two-course meal is reduced to one.

What results can you achieve?

Eating raw foods increases the supply of vitamins and minerals in the body. By following this diet, you can also achieve:

• reducing the level of bad cholesterol;
• fast and effective weight loss;
• maintaining the achieved weight for a long time (not every diet is capable of this).

Fresh vegetables and fruits are cheaper than processed foods and meat

By following this diet you can save a lot of money, because fruits and vegetables will cost you several times cheaper than any other products.
Also, the nice thing is that you don’t have to cook food and wash a lot of dirty dishes. Attention! In two weeks of a raw food diet you can lose up to six kilograms of weight. Considering that vegetables and fruits contain a large amount of vitamins and minerals, such a diet will be beneficial not only to your body, but also to your immune system.

Sample raw food menu for the day

When compiling a diet, take into account the following proportions:

• vegetables – 35%;
• fruits and berries – 45%;
• grains, legumes – 10%;
• mixtures of nuts and dried fruits, honey – 9%;
• vegetable oils, green herbs – 1%.

Raw foodist breakfast

At the beginning of a nutritional change, a morning meal is mandatory. Afterwards they do without him. At this time, the body is cleansed and the stomach rests. In summer, seasonal fruits are suitable in the morning. In winter, hunger is satisfied with dried fruits, seeds, and bananas.

Dishes for the morning:

• fruit slices;
• vegetable smoothies with herbs or fruit;
• nut crackers;
• fruit icecream.

Raw foodist lunch

Lunch is heartier and consists of vegetable salads and soups. In summer, dishes from seasonal vegetables, in winter - root vegetables, cabbage dishes, sprouted seeds, sprouts, frozen or dried foods.

Lunch dishes:

• different types of gazpacho;
• vegetable cream soups (nut, spicy, cabbage);
• salads (bean, cabbage, with pepper).

Raw foodist dinner

If you feel hungry during the day, small snacks are allowed. Dinner, like lunch, should be filling. Eat nuts, dried fruits, seeds separately or in dishes, after soaking them.

The menu includes seed sprouts and bean porridge. Before cooking, the seeds are soaked in water for several hours and then ground in a blender.

Dishes for the evening:

• raw cabbage rolls;
• porridge (lentils, peas, flax);
• zucchini paste;
• spaghetti for a raw foodist;
• vegetable cutlets or salads.

Principles of nutrition

If you practice a raw food diet, the menu for each day is not as important as the correct approach to nutrition. Namely:

1. Eat only when you are hungry, without a schedule, but also without indulging in snacks.
2. Chew as diligently as possible. And don’t eat in a hurry, watching TV or reading the newspaper.
3. Do not eat before upcoming stress, both physical and mental.
4. Do not drink before or after meals.
5. Don't overeat; do not force them to eat (especially children).
6. Only water is suitable for drinking, and only at the moment of acute thirst.
7. Food should not be cold or hot.

Products must be in harmony with each other; juices – only pressed by you personally; tea, soda, coffee and alcohol are removed from the list of products.

Popular recipes

The dishes are simple and not difficult to create. Suitable for cooking in summer or winter. You can experiment with taste by changing one of the ingredients.

White cabbage salad

White cabbage salad
A light salad that is good for losing weight or gaining muscle. It’s tastier to cook from early varieties of cabbage. The cabbage is shredded into thin strips.

Components:

• a small head of cabbage;
• garlic – 2 cloves;
• medium bow;
• sour juice – 0.2 l;
• vegetable oil;
• greens and dry kelp to taste.

Preparation:

1. Chop the cabbage leaves and mash them slightly.
2. Finely chop the garlic and onion.
3. Combine the ingredients with juice or oil.
4. Add green herbs, seaweed and mix.

Vegetable soup

Vegetable soup
Puree soup with vegetable broth is recommended to be consumed with bread. Instead of broth, you can add water, heating it to a temperature of +40 degrees.

Components:

• half a head of cabbage;
• sweet pepper – 2 pcs.;
• tomato – 2-3 pcs.;
• onion – 1 pc.;
• garlic – 2-3 cloves;
• celery root, salt, allspice - to taste.

Preparation:

1. Steam the vegetables.
2. Grind them in a blender.
3. Pour the mixture with vegetable broth and add seasonings.
4. Leave for an hour.
5. To emphasize the taste, add chopped herbs to the plate.

Tabbouleh in Arabic

Tabbouleh in Arabic
An original dish in the form of cabbage rolls. First, cabbage or grape leaves need to be lightly steamed. They become softer and easier to wrap.

Components:

• tomatoes – 2-3 pcs.;
• wheat sprouts – 400 g;
• medium onion head;
• ground kelp – 300 g;
• any spicy herb;
• vegetable oil;
• grape or cabbage leaves.

Preparation:

1. Finely chop the tomatoes and onions.
2. Chop the herbs.
3. Mix the crushed ingredients with wheat, kelp, and oil.
4. Wrap the mixture in leaves.

Raspberry puree

Raspberry puree
Dessert is effective during weight loss and quick cleansing of toxins. Fresh and frozen berries are suitable. You can make a berry mix.

Components:

• semolina – 200 g;
• raspberries – 300 g;
• natural honey – 2-3 tbsp. l.;
• half a lemon;
• ground nuts to taste.

Preparation:

1. The cereal is soaked in water.
2. Pour in honey and juice.
3. The raspberries are crushed to a puree.
4. Top decorated with nuts.

Vegetable salad with pepper

Vegetable salad with pepper
Salad mixture to improve muscle tone. The dish can be changed, giving it pomegranate sourness. Instead of tomatoes, add pomegranate juice.

Components:

• sweet pepper – 4 pcs.;
• tomato – 2-3 pcs.;
• carrots – 3 pcs.;
• onion – 1 pc.;
• fresh herbs;
• vegetable oil.

Preparation:

1. Peel and grate the carrots.
2. Remove the stalks from the pepper and chop.
3. Cut the tomatoes into cubes.
4. Mix the ingredients with finely chopped onions, chopped herbs, and vegetable oil.

Second raw food dishes

There is even more variety here, since many familiar dishes can be adapted for a raw food diet. The weekly menu may include:

1. Pea porridge. The beans are soaked for half a day, washed and pureed to the desired consistency with clean water. Raisins are added for added flavor.
2. Sweet porridge, for which you combine sunflower seeds and chopped walnuts (half a glass), two tablespoons of honey, banana and apple cubes, raisins.
3. Vegetable cutlets. Sunflower seeds are crushed, carrots are grated. Both components are taken in the volume of a glass. Add diced bell pepper, parsley, celery (two spoons each) and half a glass of celery. 3 tablespoons of flaxseeds are poured into the mixture, cutlets are formed and placed in a barely heated oven (40 degrees) for 6 hours.

The benefits and harms of a raw food diet

This nutrition system is based on the consumption of plant products without heat treatment. All nutrients are preserved as much as possible and benefit humans.

Slags, toxins, excess water leave the body, fat is broken down. The general condition is stabilized, the immune system is strengthened, and health improves. The result is an influx of vital energy and a slim figure.

The negative side is a deficiency of macro- and microelements, which can cause loss of sensitivity. Incorrectly selected components cause gastrointestinal upset and affect the psyche (aggression, depression).