What does the raw food diet include? raw food diet

School of Yuri Okunev

Hello friends. With you Yuri Okunev.

Surely you have thought about how to maintain health, having lived a long and fruitful life? Do I need to change my diet? 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. IN Lately this food system is rapidly gaining popularity, both in our country and in the West.

It's time to debunk the myths that a raw food diet is eating the same tasteless foods. In fact, raw foodists' dishes are varied and in no way inferior to traditional cuisine in terms of calories. Here are nuts, and honey, and dried fruits, and cheese, and cereals. What is not!

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

Cakes for raw foodists;
Various pastes;
Soups;
Candies.
Cookie
And so on.

And trust me, they taste just as good as regular meals. There is even bread for raw foodists - it is a dried mass of sprouted and ground grains of wheat, very healthy and quite pleasant to the taste.

Classification

What is proper raw food diet? In simple terms, this is when a person eats only raw foods, avoiding their heat treatment. Why is that? I'll explain a little later.
The numerous army of raw foodists is divided into categories:

Vegetarians- eat dairy products and any plant foods. Fish, meat, eggs are not eaten.
Vegans- feed on fruits, root vegetables, vegetables and herbs. To the restrictions of vegetarians is added a ban on dairy products.
Fruitarians- they eat the aerial parts of plants: grass shoots, seeds, vegetables growing above the ground (cucumbers, for example), nuts and fruits. Under the ban are cereals and root crops.

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

Founder scientific theory raw food diet is considered Dr. Max Bircher-Benner. At the beginning of the 20th century, he was the first to speak out that heating food to a temperature of 50°C and above negatively affects its composition - most of the useful properties of the product are lost, instead of them carcinogens and 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 useful? And why such popularity?

These essential 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 transformation of 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.

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

Take, for example, a tomato - its peel contains enzymes that help me digest this tomato if I eat it raw. And what will happen 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, diverting them from other vital tasks.

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

Enzymes are completely absent:

In boiled or fried meat/fish;
In canned food (any);
In boiled and baked vegetables;
In bread;
In artificially created synthetic products.

Herbivore or carnivore?

So, we found out that for high-quality digestion and assimilation nutrients you need to eat food rich in enzymes, that is, fresh and not synthetic.

Probably, meat lovers will be rather puzzled here: what to do with the usual dishes? And where do you get the protein from?

There are quite a few adherents of carnivorous raw food diet. These, as a rule, include people living in the conditions of the far north, where plant food is difficult to find. By the way, the life expectancy of such raw foodists is relatively short.

As far as protein is concerned, daily requirement small enough - somewhere around 40-50 grams per adult per day. This can be replenished with plant foods.

Revival of the body

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

What does it give?

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

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

Izyum wrote about it well. In just 3-4 years, eating only fruits and nuts, a person achieved success in bodybuilding (what more!), He completely stopped getting sick, although earlier ARVI was 10 times a year, increased his temperature metabolism by so much that he began to go to one T-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 for 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 can be cured. The latter is explained by the fact that all the same enzymes, like true fighters for the health of their owner, begin to expel all diseased cells from the body and destroy the affected ones.

Start

After some thought, you still decided to become a raw foodist. Where to begin? Get your thoughts in order!

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

The most common mistake of raw foodists who are just embarking on this path is to abruptly give up all the usual dishes and switch to a raw food diet. An organism that is not ready for such changes can rebel.

Another mistake is the incorrect calculation of calories. Fruits and vegetables are lower in calories than meat, for example. Until the body is accustomed to a more rational digestion of food, you should 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.

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

In order to get a more detailed idea of the raw food diet, I advise you to read a short book by P. Sebastyanovich "Why cows are predators" With detailed description basic ideas and rules of the raw food diet. Well, if you have already decided to become a raw foodist, use the experience of the practice. Denis Terentiev, a raw foodist with five years of experience, who scrupulously studies the theory of the issue, has developed a special course for beginners "The system of effective transition to a raw food diet"

Results

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

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

A raw food diet is a fashionable way of eating today, preaching the idea that food becomes dead when it is processed at high temperatures.

This means that raw foodists are the only category of people who fully enrich their body with useful substances by eating properly, in accordance with human nature.

Raw food basics for beginners

In traditional cooking, there are many ways to cook food without the use of heat treatment by boiling, frying or baking. From ancient times, harvesting fruits, berries and mushrooms for the winter was carried out by pickling, pickling, and drying. Dried fish, salted lard, salmon, sauerkraut and cucumbers are popular food ordinary person, which will not disdain omnivorous raw foodists. Raw food diet is also vegetarian, G. Carringston for the first time on scientific level proved the benefits of eating exclusively raw agricultural products.

Raw food - products

A raw food diet is a special way of eating in which the consumption of products occurs:

NOT boiled.
NOT fried.
NOT smoked.
NOT baked.

At the same time, cold heat treatment is allowed, dried, dried and other non-hot cooking methods are also allowed.

There is possible:

raw fruits and vegetables;
dried fruits, nuts, seeds and grains;
other products, depending on the form of the raw food diet.

There is an opinion that a raw food diet is one of the rigid forms of vegetarianism. This is an erroneous judgment, because there are different forms raw food diet.

Steps of a raw food diet

There are different stages (forms) of a raw food diet:

Omnivorous. Wide spectrum foodstuffs are acceptable with a raw food diet of an omnivorous form. The diet consists of vegetables and fruits. You can eat meat, fish, milk, eggs and seafood. Among the cooking methods, drying is appropriate.
Vegetarian. In addition to vegetables and fruits, vegetarian raw foodists can afford to drink eggs and milk, yogurt and other dairy products, the preparation of which does not require heat treatment. Meat and fish cannot be eaten.
Vegan. Vegans are people who eat absolutely nothing that concerns the animal world. Milk is not allowed - a calf could drink it. An egg is not allowed - a chicken could hatch from every drunk egg. Meat and fish are the flesh of the same living beings as we are. You can't eat them either.
Carnivorous. This form, on the contrary, recreates the way cavemen eat. The basis of a carnivorous raw food diet is animal products, especially meat, fish and seafood. At the same time, vegetables are allowed, but are not predominant in the diet. This form of raw food diet does exist, but is not as popular as the vegetarian diet.

Fruitarian. Raw foodists practicing this form nutrition, do not even eat vegetables, not to mention animal products. Raw fruits are the basis and the only component of their diet.

Raw food: where to start?

Waking up with the decision to become a raw foodist and abruptly switch to a special diet is shock therapy for the body, which can backfire. Before switching to a raw food diet, ask yourself: “Why do I need this?” Answer options:

For the company with a girlfriend / friend, so that there are more common topics.
Many say it's great.
Raw food is in trend.
I don’t understand why you need to cook food, because you can not cook at all, but eat everything raw.
I need a raw food diet - this is what my body wants.

All answers except the last one are talking about wrong approach. Give up the idea of becoming a raw foodist - this is not yours. And even if the answer "5" fully reflects your thoughts and state of mind, you should repeatedly weigh the pros and cons. The transition to a raw food diet should not be carried out independently without a medical opinion: not every person is able to survive the transition to a raw food diet and this image life.

Contraindications to the transition to a raw food diet

You can not be raw foodists:

People who in the near or distant future want to become parents. Raw food will not give good nutrition reproductive cells, which is fraught with infertility.
Pregnant women and breastfeeding mothers whose milk reflects what they eat. The baby should receive all possible useful substances with milk, and the mother should help him in this.
Children and adolescents are growing organisms whose nutrition must be balanced. Raw food causes developmental delays, failures endocrine system and energy depletion.
Old people. The metabolism of older people is slowed down, so it will be difficult for their body to synthesize useful substances from exclusively raw foods.
Patients with stomach problems (gastritis, colitis, whose digestion is difficult).
Patients with tuberculosis, whose body should receive the maximum amount of useful and healthy food, especially protein-containing products: meat, fish, seafood, milk.

A raw food diet is indicated for people over 40 who have a high arterial pressure, overweight or gout. They are assigned a special short-term raw food diet.

How to switch to a raw food diet from a regular diet?

Become a raw foodist long term- a serious choice for which the body needs to be prepared. For a very long time and smoothly - at least one year - the body of an average person should switch to a raw food diet. This time will be needed by the body in order to fully adapt to nutrition from a new source of energy - raw food. Most difficult period it is the first winter for a raw foodist, so try to start preparing for a raw food diet in the spring, and start a new way of eating in the summer next year when the raw food diet will be a pleasant pleasure due to the abundance of vegetables and fruits.
Gradually, smoked meats, meat and fish products, canned food and semi-finished products should be removed from the daily menu. After - it is worth limiting yourself in flour and sweets, tea, coffee, alcohol, smoothly removing these products from the diet.
Drink plenty of water. 2 liters is the minimum amount of liquid allowed when switching to a raw food diet. Do not overeat fruits and vegetables containing fiber - the microflora of the gastrointestinal tract should be gradually accustomed to eating raw vegetables and fruits.
Instead of the usual cereals, you can eat cereals and nuts, soaking them overnight in water. For example, oatmeal - left for 8 hours in water, in company with dried fruits - is quite a worthy breakfast of a raw foodist, not much different from everyday food. fruit and vegetable salads- why not tasty, familiar and healthy, from the point of view of a raw food diet, food? A lot of raw food dishes arouse the interest of the average person.

With a raw food diet, it is important to remember that the body, in addition to the vitamin-mineral complex, must receive sufficient, balanced amounts of proteins and carbohydrates. Meals per day can be from 2 to 6, depending on the individual needs of the body and the energy value of the products.

Switching to a raw food diet - possible consequences

There is no consensus on the raw food diet in science or the public. On the one hand, this is a natural (not distorted by civilization) way of human nutrition, as a biological unit, which cures many diseases, helps to improve the figure. On the other hand, it is a debilitating mockery of the body that can cause health problems.

Is raw food healthy? Is it harmful? It should be understood from the experience of practicing raw foodists and medical experts.

The benefits of a raw food diet

The raw food diet is called for for two reasons: it is natural and it is healthy. A raw food diet is inherent in a person, but not everyone is ready to decide on such a way of eating, losing in many ways, compared with a raw foodist.

Raw food treatment. People often become raw foodists, once switching to a similar diet in the fight against diseases of the cardiovascular, respiratory, nervous or digestive systems. Taras Gavur, a practicing raw foodist from Kyiv, has been switching to a similar diet for at least five years. The impetus for this was problems with the gastrointestinal tract. He was worried about sharp pains radiating to the spine. On the recommendation of doctors, he paid attention to the way of eating and completely abandoned fried foods, and within five years he became a raw foodist. Reason for choosing a diet young man became his wife. The girl got rid of asthma by practicing a raw food diet.

Charging a human battery. Raw Foodists Admit They Have Abundance energy resources. They are ready not only to work actively, but are also able to anticipate certain life events. According to Artem Voloshchuk, a chef at a specific cafe for creative vegetarians, the feeling of a surge of energy does not evaporate even after a hard day's work. According to statistics, raw foodists sleep less than the average person by 2-4 hours a day. A short six (or less) hours is enough for full recovery human bioresources. The raw foodist is full of energy and ready for work after a deep restful short sleep. A raw food diet refreshes the mind, that is, it makes the nervous system work more intensively and more productively: thoughts are clear, the mind is enlightened and ready to make the right decisions.
Raw food diet for weight loss. The transition to a raw food diet causes a sharp decline weight due to a decrease in the amount of energy valuable products. Raw foodists cannot eat bread, cereals can only be infused in cold water, meat and fish can only be raw or dried (which not everyone can eat). So, there is very little left in the diet high-calorie foods, which leads to the use of reserve resources (stored fat) for energy for the day. For this reason, a raw food diet is sometimes prescribed in medicinal purposes as a temporary type of food - a diet. A constant raw food diet can become a habit for the body, which subsequently leads to weight recovery.

Harm of a raw food diet

The picture of the raw food lifestyle would be more rosy if it did not cause health problems. Opponents of the raw food diet warn of irreversible negative consequences this method nutrition.

Raw food diet - the results of the experiment of a novice raw foodist

Avitaminosis. The period of transition to a special diet of raw foods is the most vulnerable to beriberi. An imbalance in nutrition causes insufficient intake of the vitamin-mineral complex. The first symptoms of this are a feeling of numbness in the arms and legs, a weak ability of the body to heal wounds. Raw foodist Yuri Volkov shares his impressions of the 3-month painful transition to raw food. Pain in the abdomen, constant loss of strength and weakness, exacerbated allergic reactions- all this man suffered in a crisis transitional period.
Poisoning. At wrong combination raw foods, food can, in principle, not be digested. Try to follow the rules of nutrition so that everything is in order with digestion. The second cause of poisoning are substances and microorganisms found in products. Meat or fish can be with larvae of worms, raw legumes themselves are able to secrete toxic substances in the stomach. vegetable protein found in many foods that can cause allergic reactions.
Aggression . The transition period to a raw food diet can result in a lack of multivitamins of group B. This is a consequence of a vegetarian or vegan raw food diet, in which meat and other animal products are not eaten. B-vitamins are responsible for the ability to control oneself - mental calmness. Unbalance in raw foodists often manifests itself to those people who lead the opposite way of life.

Raw food diet - reviews of practicing raw foodists

Forced persistence. The diet of a raw foodist is very strict. This is not possible, this is not possible. What if someone sees? My conscience will torment me! This is especially true for those who are surrounded by people practicing this lifestyle. This is where public opinion plays a significant role. But it is important to remember that you became a raw foodist at the call of the body, and if, at the call of the same organism, you want to turn a little off the intended path, then you need it. You will come to your senses, recognize it as a sin and return to a raw food diet. Voloshchuk Artem, the raw foodist we mentioned earlier, candidly says that it's everyone's personal choice what he eats. And you are engaged in a raw food diet exclusively for yourself - do not care what others think. Even if you call yourself a raw foodist and adhere to a certain way of eating, no one has the right to reproach you for eating a sushi roll or a piece of barbecue. First of all, it is important to listen to your body, and not other people's words.
High cost. This criterion does not hit the body, but the wallet. For a city dweller shopping in a supermarket, purchases for a month of a raw food diet cost as much as 2 or 3 purchases for 30 days of regular food. The exception is the owners of land plots, who always have vegetables and fruits at hand - it is cheaper for them to eat a raw food diet than to spend money on meat. Eating in a restaurant for a raw foodist is an unaffordable luxury. It's not even about prices, but about the availability of establishments, which are very few even in the capital.

Raw food diet - menu

We found out how useful it is to be a raw foodist and how harmful it is to become them. It remains to try to cook something from the cuisine of a raw foodist in order to experience the taste of dishes prepared without hot heat treatment.

Raw food diet: menu schedule for the week

There is no strict schedule for a raw foodist. This is a way of life to which they go for several years and live it all the time. Try not to forget about the necessary intake of calories and vitamins in the body. To this end, you need to be able to properly combine products with a raw food diet. There are several rules for this:

You can not eat fat-containing foods (nuts, avocados, coconut) with sweet berries, dried fruits or fruits. An ill-considered combination of fat and sugar will result in fermentation in the stomach, minimizing the benefits of the foods eaten.
But sour fruits (orange) are an exception to the previous rule. Acid contributes to the breakdown of fat, and fructose in such fruits is less than others.
In turn, sour (tomato, orange) should not be eaten with starchy foods (potatoes, bananas). The carbohydrates that make up starch cannot be synthesized by saliva, which contains a lot of acid. It is better to refuse the use of potatoes with a tomato, and eat a banana in the company of sweet fruits (mango, apples).
Too much fat can lead to digestive problems. Do not eat fatty with fatty - avoid combinations of any of listed products(walnut, coconut, avocado, vegetable oil).
Eat everything with greens - it is ready to be combined with any other food.
Fruits eat sweet with sweet, sour with sour.
Eat vegetables only with vegetables.
Sprouts of cereals or legumes, nuts soaked in water should be eaten as independent dishes, not combined with anything.

Knowing the simple basics of combining products, you can make your own recipes.

Raw food, recipes

The raw food diet is interesting with inventive varieties of dishes. If you use chopping kitchen appliances, you can cook very tasty nutritional benefits.

Raw food diet - simple recipes for the first and second

Borsch. Even such a dish can be eaten by raw foodists, but it is prepared in a slightly different way than we imagine. Grind carrots and beets partially on a grater, partially - interrupt in a blender. Celery and greens - cut as we like. We mix everything, add salt (not table salt), spices and water. The first dish is ready. Keep in mind that just enough water is needed to turn a thick slurry from a blender and coarsely chopped food into a slightly liquid dish, but not into slop.
As for the second courses, non-standard porridges prevail: cereals soaked in water, sprouted green cereal sprouts and many other satisfying products. Vegetables, oils, herbs are added to grains, turning them into worthy dishes that are pleasant to eat. For example, a salad of sprouted green buckwheat with cucumber, bell pepper and dill - varied, healthy and satisfying.

Raw food recipes for a snack

Almond cheese. almond nuts in a volume of 2 glasses pour big amount water and leave for 8 hours. After that, the swollen nuts are ground in a food processor, adding a little mineral water(no more than 2 glasses). Lemon juice, crushed garlic and other seasonings are added to the mixture for taste. In a deep plate spread gauze folded in 3 layers. They pour out the gruel, tie a gauze scroll with a rope and hang it up, just like cheese. The bundle can hang indoors or outdoors at a moderate air temperature of about 23 ° C.
Champignon mushrooms, which can be eaten even raw, can be pickled with green onion in lemon juice, salt and oil. The dish is ready within 2 hours.

Raw food diet - sweets for every day and holidays

Desserts are often based on nuts, dried fruits, bananas and other delicious food. They are crushed, dried with dehydrate, stacked in layers, mixed or frozen. As a result, wonderful sweets come out: cakes, rolls, ice cream and other desserts.

Rafaelki. For 300 g of walnut kernels, take 250 g of liquid honey, 3 tsp lemon juice and 1 tsp. ground cinnamon(or nutmeg, ginger - as you like). Crush the nuts in a blender, mix with the rest of the ingredients. Roll in sesame seeds or coconut flakes. It turns out an energy-rich dish, which contains proteins and fats, which is important for maintaining the vital activity of the body.

Beverages

Prepare drinks by mixing vegetables or fruits with a blender. For example, pumpkin, beets and an apple in equal proportions or celery with a banana are very tasty. It's easy to come up with your own drink recipe. If the juice or gruel is thick or concentrated, the mix is diluted with water.

Fresh fruits and berries are very tasty and healthy.

Raw food: before and after

Becoming a raw foodist is a personal choice of a person. This is not to say that it is irreversible, but often it happens. Raw food is becoming not only a way of eating, but also a way of life.

The worst thing about a raw food diet is the transition to a way of eating that can destroy the body. Therefore, you need to change the menu very slowly and unobtrusively. Adaptation of the body should occur from 1 to 5 years, so as not to cause complications.

When eating in correct sequence and with the right energy value, a raw food diet will not make you a living skeleton. A raw food diet is able to maintain a normal weight of a person and enrich it with the necessary substances.

The choice is yours.

It's not just a diet or a special diet. It's a whole philosophy. It is impossible to become a raw foodist for two weeks or a month, and then return to the usual food system. Raw food comes gradually and forever. The diet of raw foodists was borrowed from our distant ancestors, when they still had no fire, no stove, no utensils, but they were able to challenge the cruel world and survive. What is the meaning of the raw food diet and what are its principles?

Raw foodists also minimize and never drink food. Drinking is allowed 30 minutes before or 1 hour after a meal.

raw food diet

At your disposal are 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, germinated cereal grains, honey. Drinking - pure water(preferably structured or thawed) and freshly squeezed juices from vegetables and fruits.

The importance of foods in a raw food diet

The 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 consumed daily fresh on its own, in salads or as a smoothie (cocktails of leafy vegetables with the addition of other vegetables and fruits). Sprouted grains of cereals can also be attributed to greenery.
Fruits occupy an honorable second place in the diet of raw foodists. Their number should be 40-50% of the total amount of food daily. Among all fruits, bananas are in last place - they contain a large amount of starch, so you should not abuse them.
The third place is occupied by vegetables. They should be 20-30% in the diet of a raw foodist. Root vegetables (beets, carrots, turnips, and others) should make up a smaller portion of your daily serving of vegetables.
Nuts, seeds and dried fruits are essential for normal digestion, therefore, should be present daily in the diet of a raw foodist in the amount of 10% in summer and 15% in winter.
In addition, vegetable oils and honey should be added to the menu of raw foodists.

Positive aspects 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 unfavorable factors environment;
The body does not waste energy on digesting food that is difficult to digest, 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: 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, defrosted berries, soaked apples.
Dinner: sprouted grains of cereals (separately or in salads), any salads of vegetables and fruits with vegetable oil, herbs, salt and pepper (for example, grated apple with carrots, or Jerusalem artichoke with apple, herbs and onions). It should be remembered that in winter it is better to eat "fatty" foods (for example, avocados), and in summer - watery (for example, watermelons).
Dinner: any vegetables in the form of salads with herbs or separately.
For the night: a glass of water or freshly squeezed fruit and vegetable juice.
Snacks: between meals you should drink pure structured or melted water.

When switching to new system nutrition - raw food diet - a person very often takes with him old bad habits, namely, eating everything at once, filling the stomach (feeling of heaviness), eating without taking into account biorhythms, rushing while eating, etc. All this can cause constipation, diarrhea, colic, weakness, bad feeling etc. That is, no healing effect does not come from plant foods, and health deteriorates even more. To prevent this from happening, it is necessary to adhere to the principles of an effective raw food diet, and switch to a plant-based diet correctly.

Only moderate food, the right combination products and accounting guarantee energy, good mood, lack of weakness both after eating and throughout the day.

Principles of an effective raw food diet

Eat fruits separately

People are used to leaving fruits for dessert (after the main meal), but in reality, fruits and fruit juices Should ALWAYS be used separately from other food, otherwise they can cause fermentation, which manifests itself in the form of diarrhea, heartburn, bloating, belching. After taking them, 20-30 minutes should pass before you can start another meal.

Don't mix different types of fruit

Every meal requires digestive juices its composition for better assimilation and digestion. From the right combination different types food depends on whether your breakfast or lunch turns into nutrients or toxins.

sweet fruits(bananas, all dried fruits, figs, persimmons, dates) can be combined with each other and with semi-acid fruits.

Semi-acid fruits and berries(apricots, watermelons, grapes, cherries, blueberries, pears, strawberries, raspberries, mangoes, peaches, plums, blueberries, apples) are combined with each other and with sour fruits.

Sour fruits and berries(pineapples, oranges, pomegranates, grapefruits, blackberries, cranberries, lemons, tangerines, currants) are compatible with each other and with semi-acid fruits.

In addition, bananas, grapes and melons are known for their "squeamishness": they are remarkably digestible if eaten on their own, but are incompatible with any other product. Therefore, it is necessary to eat them not before or after a meal, but as a main meal.

Take water and food at different times

It is best to drink 30 minutes before a meal, and an hour should pass after a meal. Their simultaneous use causes irritation of the gastric mucosa due to the fact that acidity gastric juice rises. The result is indigestion.

Eat only when you want to eat

The habit of a person to constantly chew something causes a feeling of heaviness and bloating, caused due to the fact that the stomach does not have time to absorb food from a large amount of it. You can eat any amount of plant foods, but still try to get up from the table with a feeling of lightness.

Chew thoroughly and do not eat on the go

Try to stick to the principles.

Listen to your body and eat according to biorhythms

06:00-10:00 - a period of relaxation, calmness and cleansing of the body. When you wake up, you need to drink a glass of water.

10:00 - 14:00 - fast metabolism time. During this period, you can safely eat as much as you want, the food will be fully digested.

14:00 - 18:00 - increased mental and physical performance. If a person is engaged in sports at this time, then the exercises will contribute to better digestion food and cleansing.

18:00 - 22:00 - a period of mental relaxation and maximum joint mobility, so you can safely do stretching.

22:00 - 02:00 - the time of digestion of evening food and recovery: regeneration of tissues and damaged cells occurs. It is best to go to bed during this interval, and not eat, like many people. :)

02:00 - 06:00 - this "window" is characterized by vivid dreams And vigorous activity nervous system. If you get up at 5 in the morning, then the person will feel cheerful all day, and if at that time he has not yet gone to bed, the body is depleted.

In conclusion, I would like to add that the transition to a raw food diet is not as difficult as it might seem at first glance. It must take time for you to get rid of the old bad habits and mastered new useful rules for Your health. After mastering the rules of eating plant foods, your new schedule and diet will be the norm and you will begin to enjoy it!

Raw food is gaining more and more popularity. People without any fear refuse not only meat and milk (in the good old vegan traditions), but also the heat treatment of plant foods. On the one hand, everyone knows that most useful substances in food is destroyed by the action high temperatures. On the other hand, some vegetables are harmful in their raw form and are recommended for consumption only boiled. Yes, and everyone has already heard about the lack of certain vitamins and microelements in the diet of raw foodists. How to combine two contradictory facts? We find out the truth, debunk myths.

Basic principles

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

Basic principles of the raw food diet:

The use of fresh, thermally processed food of plant origin.
Meat, fish, milk, eggs and other products associated with the exploitation of animals are excluded.
Products must be environmentally friendly: without mold, nitrates, external chemical processing (for example, apples are often waxed for shine), GMOs.
5-6 meals per day: 3 main and 2-3 snacks. The interval between them is no more than 4 hours.
The distribution of nutritional value between main meals. Breakfast, which in other food systems should be the most saturated, here is as light as possible - some kind of drink that energizes before lunch. Lunch should be full, and dinner should be the most satisfying.
Raw foodists are not limited in serving sizes, unless, of course, this system nutrition has not been chosen for weight loss.
The raw food diet belongs to veganism, therefore, 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.

What do raw foodists eat?

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

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

All other products for raw foodists are prohibited. Honey is a controversial point, but here everyone decides for himself whether he will use it or not.

sample menu

The hardest part is putting together the menu. On the one hand, a plant-based diet does not allow swinging, as before, since many goodies are banned. On the other hand, it should be as balanced and varied as possible in order to prevent beriberi. sample menu successfully solves this paradox and shows how rich the menu of those who prefer raw food.

Recipes

Breakfast: Mango Clouds Smoothie

Ingredients:

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

Cooking:

Cut the fruit into large pieces, puree for 30 seconds in a blender.
Add poppy seeds and milk to them.
Beat until airy foam is formed.
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 of 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.

Cooking:

Put the pepper into thin strips.
Cucumbers cut into circles.
Put them in a separate bowl, sprinkle with cilantro.
Blend the rest of the ingredients in a blender.
Pour the vegetables with the resulting cocktail.

Lunch: Thai squash salad

Ingredients:

3 squash (can be replaced with a regular one);
3 carrots;
200 g red cabbage;
100 g cilantro;
100 g bean sprouts;
100 g broccoli.

For sauce:

50 g peanut butter;
15 ml chili paste;
50 ml of live soy sauce;
50 ml of water.

Cooking:

Put squash into small straws. Soak overnight.
Bean sprouts are also soaked overnight.
Chop carrots, red cabbage and broccoli as thinly as possible. Add squash and bean sprouts to them.
Stir very gently, without damaging the vegetable straws.
Mix the ingredients for the sauce in a blender.
Fill them with vegetables.

Afternoon snack: vanilla-coconut pudding

Ingredients:

300 ml coconut milk;
vanilla;
cinnamon;
cardamom;
20 g of agar-agar;
100 ml of water;
30 g stevia.

Cooking:

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;
greenery.

Cooking:

Prepare raw mayonnaise (you can find a lot of recipes on the Web).
Half an hour before cooking, soak the seaweed in in large numbers water. Then squeeze them out, grind them.
Cucumber, carrots and beets put on a grater.
Cut avocado into small cubes.
Lay out the salad in layers: wakami - avocado - carrots - cucumber - beets. Spread each layer with mayonnaise.
Sprinkle with herbs on top.

27 more recipes for raw foodists in the article.

For weight loss

There is also a raw food diet. It differs little from the main power system described above. Unless it will be necessary to correct the following points:

reduce daily caloric intake;
leave one dish for lunch and dinner;
reduce portion sizes
actively engage in sports.

How to go?

Get tested and make sure you're healthy. Assess the risks. How will they affect your health? Won't they entail serious consequences that 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 that others will cook for themselves? Find like-minded people who can facilitate the transition by suggesting some incomprehensible points, dispelling doubts.

In order not to break loose, distract your brain with something entertaining - find a hobby for body and soul to which you will dedicate free time. After 3 weeks, it will become easier for you to stick to a new diet: that is how long 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. It’s worth starting with, then switching to lacto, in 2-3 months - becoming a vegan. And only after that try yourself in 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 dishes.

Eat only foods that you enjoy palatability but at the same time make sure that the diet is varied and balanced. In one dish, it is advisable not to combine more than 3-5 main ingredients.

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 that they are exclusively of plant origin and clean ecology. Moldy, even slightly spoiled fruits and vegetables should be excluded.

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 Shchetka salad, traditional for this business, to which their body is already accustomed. Once every 2 weeks, you need to stay all day only on water (up to 3.5 liters).

Get an annual medical check-up to monitor your health and prevent or treat problems in a timely manner.

Sample meals for different techniques food:

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

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

Unfortunately, often people start eating raw food only because it is so fashionable. Often this turns into serious food and mental disorders. With the wrong diet severe complications can't be avoided.

Individual cases

Let's consider a few individual cases of how the raw food diet and ...

…pregnancy

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

…cancer

Reducing the risk of development cancerous tumors raw foodists have proven scientific research conducted by the Finns. However, this statement is 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 food rich in antioxidants, which rid the body of free radicals, which means that this nutrition system can become a preventive measure for similar diseases. In practice, raw foodists were given such a disappointing diagnosis.

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 may 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, the monthly cycle was broken. Consequences - difficulties with conception up to infertility.

…body-building

Among the famous athletes there is more than one raw foodist with amazing muscle relief and world achievements. Even as part of a raw food diet, you can make a diet in such a way that the muscles do not suffer from a lack of protein. They'll just have to triple their snacks in the form of pureed soups and smoothies more often. Better Products- bananas and mushrooms, as well as germinated seeds and cereals. Some companies issue special sports nutrition for raw bodybuilders. So these phenomena are quite compatible.

Complications

With an improperly formulated diet, the consequences of a raw food diet can be very serious. Here is a list of 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 white blood cells) and urine ( increased content urea and nitrogen);
fainting;
loss of vision;
liver failure;
bad sleep;
loss of appetite;
mental disorders;
weakness;
decreased libido;
tachycardia;
nausea up to vomiting (the most common side effect);
tremor and numbness of the limbs;
thrombocytopenia;
worsening of digestion;
deterioration of the skin, hair, nails.

Raw-food children are especially affected, who, due to a lack of certain substances, may lag behind their peers in development - physical and mental. However, there are examples when they did not observe any deviations. And yet, British scientists are categorical in this matter 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 is worth mentioning 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 beau monde life, in which buffet tables and festive feasts are constantly present.

Athletes

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

Celebrities

Alexey Martynov.
Alicia Silverstone.
Angelina Jolie.
Valeria Guy 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 Khanzakuts, a people living in northern India, are the most famous long-lived raw foodists who consume all food (mainly of plant origin) exclusively in raw form. Average duration their lives are 120 years. The basis of the diet is whole grain cakes, which they dry in the sun.

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

Books on the raw food diet

In conclusion, I would like to offer several books that tell about real examples from the life of raw foodists, as well as theoretical and scientific justification this system. May they be your inspiration on this difficult journey.

Arshavir Ter-Avanesyan (the surname Aterov may be indicated on the book). Raw food diet.
Butenko Victoria. Green for life. Real story recovery.
Graham D. (Dr. Greaham). Diet "80-10-10".
Zeeland Sarno. Living kitchen. Transurfing update.
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, no doubt, interesting system nutrition. But it is too complex and tough, so it is beyond the power of many, both in terms of willpower and health. Before you try yourself in it, you should weigh the pros and cons in order to avoid unpleasant consequences and complications.