The raw diet is based on the consumption of only plant foods and certain fish, which should be eaten raw. Because of its high fiber content, it can increase satiety, preventing people from going hungry easily, as well as being low in simple carbohydrates, calories and fats, which is a good option for those who want to lose weight.
However, it is always recommended to look for a nutritionist before starting a new diet or diet, as the professional will evaluate the needs and goals of the person to indicate the best dietary pattern, either for weight loss or for healthier habits. .
- The raw diet is made with the consumption only of natural and raw foods.
- Such as fruits.
- Vegetables.
- Tubers.
- Seeds.
- Legumes.
- Mushrooms and cereals such as lentils.
- Beans.
- Oats.
- Flaxseed.
- Wheat and fish.
- In this practice it is only possible to heat food up to a maximum of 40 C.
The raw diet can have health benefits, as in addition to reducing the body fat index, improving digestion, increasing the feeling of energy in the person and also reducing stress and anxiety levels. However, dieting for extended periods can lead to dental erosion, vitamin B12 deficiency, iron, calcium and protein, as well as irregularities in the menstrual cycle and can cause amenorrhea, which occurs when menstruation stops.
A raw diet can help you lose weight and even improve your blood cholesterol levels, as it is high in fiber and facilitates the digestion of food, causing a feeling of satiety, as well as being low in simple carbohydrates. fats.
However, it is important to pay attention to the accordion effect, because once the weight is lost quickly, the body can be alert and store more fat available, in addition to reducing metabolism to ensure normal hormone production.
Thus, although the diet can be used for weight loss, it is important to have the advice of the nutritionist to make a complete assessment and establish an adequate nutritional plan, mainly because this diet can become quite restrictive, and maintaining a balanced diet. after the diet it is essential to preserve the goals achieved. Check the menu to lose weight quickly and healthily.
Throughout the week, it’s important to include more foods on the list and others to leave, so there’s more nutritional variety on the menu.
The following is an example of a raw food menu
Food
Day 1
Day 2
Day 3
Breakfast
1 glass of mango juice – 1/2 avocado with 2 tablespoons oatmeal
1 cup whipped pineapple juice with 1 piece of kale.
1 pear – 2 slices of melon – 1 glass of rice milk.
Morning mouth
1 glass of banana smoothie with chia – 30 grams of Brazil nuts.
1 glass of soy milk – 2 slices of papaya with 1 tablespoon flaxseed.
apple with cinnamon and chia – 3 dates
Lunch
4 tablespoons cauliflower rice – 3 tablespoons sprouted beans – 1 cup tomato salad, cucumber and onion with 1 teaspoon olive oil – 1 tablespoon flax flour – 1 glass orange juice.
Mushrooms – 2 bananas – 4 lettuce leaves – cucumber – carrot – raw grated potato – 2 tablespoons sprouted lentils.
4 rolls of cabbage with cereal sprouts, spinach salad with broccoli – 1 tablespoon sesame – 2 mushrooms – small slices of salmon – 1 teaspoon olive oil.
Taste of the afternoon
fruit salad with banana, apple, tangerine and watermelon – 1 tablespoon chia.
avocado – 3 tablespoons oatmeal.
2 beaten lemons with 250 ml of coconut water – 1 apple
Dinner
Aseaf, cabbage and spinach salad – 1 crushed avocado with 1/2 onion, 1/2 pepper and 1/2 tomato with 1 teaspoon oil – 2 small slices of tuna.
Carrot soup – 1 diced radish with arugula and cherry tomatoes – 1 tablespoon of walnuts and olive oil to taste.
Pumpkin soup – cabbage strips in olive oil – cabbage and carrots
Dinner
1 glass lemon juice with orange and rosemary.
1 glass of banana smoothness with honey – 30 grams of almonds
200 ml of green cabbage and leeks.
The amounts in the menu above may vary depending on the goal, physical activity routine, age, gender and even nutritional needs. For this reason, it is recommended to consult a nutritionist so that the diet can be adapted to the needs of the person.
Some recipes that can be included in the plan include
Ingredients
How to do it
Heat the water for 2 minutes over a low heat, at the end of this period, the water will be about 70 C. After peeling, washing and cutting the food into cubes, whisk the squash with half the amount of water for 5 minutes in the blender, use the rest of the water to make the soup more liquid if necessary, season with salt to taste and place the rest of the ingredients on top.
Ingredients
How to do it
Wash the banana thoroughly, do not remove the skin and beat in a blender, serve cold again.
Ingredients
How to do it
Grate the courgettes, peel and knead the garlic cloves, mix them with coconut milk, season with salt to taste and add the basil at the end, already on the plate.
Ingredients
How to do it
Wash, peel and remove mango seeds, beat all ingredients in a blender, serve fresh again.
This diet is not suitable for people with diverticulitis, gastritis and ulcers, or who have recently undergone surgery, as frequent consumption of raw fruits and vegetables such as beans, peas, wheat, lentils and other raw cereals can worsen the situation, due to being high in fiber and staying longer in the body, and being harder to digest.
The raw diet is also the opposite for children, as it can be restricted and hinder its growth and development. Understand how to do child food rehabilitation.