Raw diet: what is it? it works? how to do it, benefits and menu

The raw diet  or raw food diet has been around since the 19th century , but has increased in popularity in recent years.

Its advocates believe that consuming mostly raw foods is ideal for human health and has many benefits, including weight loss and better overall health.

However, health experts warn that eating a predominantly raw diet can lead to negative health consequences.

This article looks at the good and bad of the diet, as well as how it works.

What is the raw diet?

The raw diet , often referred to as raw foodism or raw veganism, is primarily comprised of completely raw, unprocessed foods.

A food is considered raw if it has never been heated above 104–118 °F (40–48 °C).

It also must not be refined, pasteurized, treated with pesticides or processed in any other way.

Instead, it  allows for several alternative preparation methods, such as juicing, blending, dehydrating, soaking and sprouting.

Similar to veganism, the raw diet is usually plant-based, being made up mostly of fruits, vegetables, nuts, and seeds.

While most are completely plant-based, some people also consume raw eggs and dairy.

Health benefits of raw diet

A study of people following a raw diet found that it reduced blood cholesterol and triglyceride levels.

However, it also reduced “healthy” levels of HDL cholesterol and led to a vitamin B12 deficiency for many.

Another study found that people who ate a raw diet for long periods of time had an increased risk of tooth erosion.

However, it is associated with having less body fat.

However, 15% of men and 25% of women in the study were also underweight.

In addition, 70% of women  had irregularities in their menstrual cycle.

And nearly a third of women have developed amenorrhea, which means they stop menstruating, which can be a consequence of low body weight.

How to follow a raw diet?

To follow the raw diet , make sure that at least 75% of the food you eat is raw.

Also, most diets are made mostly of fruits, vegetables, nuts, and seeds.

Grains and vegetables are often allowed as well, but they usually need to be soaked or sprouted before eating them.

raw diet menu

A raw diet can vary based on what foods are allowed and food preferences. so if you decide to try the diet, here’s an example of what a week on a 100% raw vegan diet might look like.

1. Day:

• Breakfast: green smoothie.
• morning snack: Carrots and raw hummus.
• Lunch: zucchini pasta with pesto.
• Afternoon snack: Strawberries and almonds.
• Dinner: Raw vegetable pizza.

2. He:

• Breakfast: Chia seed pudding with fruit.
• Lunch: Apple  and walnut salad .
• Afternoon Snack: Freshly squeezed juice and nuts.
• Dinner: Raw zucchini spaghetti with tomato and basil .

3. Day:

• Breakfast: Overnight oatmeal with chopped fruit and nuts.
• Lunch: broccoli and raw hummus.
• Afternoon snack: Raw sweet potato and fruit.
• Dinner: Stuffed portobello mushrooms.

4. Day:

• Breakfast: fruit (1 apple  or 1 small banana).
• Lunch: Salad with figs and walnuts.
• Afternoon Snack: Banana and raw nut butter.
• Dinner: raw lasagna.

5. Day:

• Breakfast: green smoothie.
• Lunch: Sprouted Quinoa Buddha Bowl.
• Afternoon snack: apple and berries.
• Dinner: Raw tomato soup with marinated vegetables.

6. Day:

• Breakfast: Oatmeal soaked with berries.
• Lunch: Salad with avocado and fruit.
• Afternoon snack: sliced ​​peppers and sunflower seeds.
• Dinner: Raw veggie sushi and chopped vegetables.

7. Day:

• Breakfast: Raw banana pancakes and fruit.
• Lunch: raw pumpkin soup.
• Afternoon snack: slices of orange and walnuts.
• Dinner: Kale and mushroom salad.

Pros and cons of the raw diet

A raw diet has some positives. Mainly, it is very rich in fresh fruits and vegetables.

It also incorporates other foods that are rich in nutrients and fiber.

To her credit, she limits your intake of foods known to contribute to bad health if you eat them in excess, like processed foods and added sugar.

Also, a raw diet  almost guarantees weight loss because it is low in calories.

However, despite this, there are also many cons.

When someone switches from a mostly cooked diet to a predominantly raw diet, their calorie intake is likely to drop dramatically.

Some people may not find it possible to eat enough raw foods to meet their daily calorie needs.

This is partially because fruits and vegetables, while healthy, simply don’t provide enough calories or protein to make up most of the diet.

Also, cooking increases the digestibility of food, making it easier for your body to get calories and nutrients from it.

In some cases, your body gets significantly fewer calories from a food if it’s raw.

Cooking also increases the amount of certain nutrients and antioxidants your body absorbs.

Finally, they tend to be nutritionally unbalanced because they must be composed primarily of fats or fruits to meet caloric needs.

This means that the raw diet  can be deficient not only in calories, but also in some vitamins, minerals, and proteins .