How to eat fish on a raw food diet. Nutritious porridge for raw foodists

Many people are interested in the topic of eating raw foods, where and how to start a raw food diet, the basics for beginners and recipes for raw foodists. A raw food diet can benefit the body. However, you should switch to a diet very carefully, under the supervision of a doctor.

Products during heat treatment lose 75% useful substances, including vitamins, proteins and amino acids. Fresh vegetables and fruits saturate the body with elements without which it cannot function normally.

Consult a nutritionist before starting a raw food diet, especially if you suffer from kidney stones. It is recommended to switch to a nutritional system after your doctor’s approval.

Once at the reception, do not reveal all your intentions. The attitude of medicine towards a raw food diet is skeptical. Therefore, even after a visit to the doctor, you will have to draw your own conclusions. I would like to note the existence of factors that prevent the transition to eating raw foods. I will dwell in detail on three main ones.

The opinion of the external environment, which denies the strange food system. Many beginning raw foodists, unable to withstand the temptation, return to standard diet.
Lack of awareness. To achieve your goal, you need to eat only raw foods and do it right. It's about about the choice, proportions and quantity of food.
The transition to a raw food diet is often accompanied by an exacerbation of old diseases and the emergence of new ones. This is caused by unbalanced consumption of raw food, in which the body does not receive enough nutrients.

After consulting with your doctor and thinking about it, gradually or abruptly switch to raw food. Let's look at both transition options in detail.

A sudden transition to a raw food diet

It will seem that the right and simple thing is a sharp transition when a person decides to instantly give up fried meat, boiled potatoes, pastries and other dishes. In reality, everything is not so simple. Over many years, the body gets used to a certain diet, and quickly switching to a different diet is problematic.

If you abruptly abandon traditional food, the body will constantly signal that it does not like food innovations. This manifests itself in the form of nausea, weakness, high fever and dizziness.

Beginners claim that this state of the body is caused by restructuring digestive system. They are partly right, but do not forget that with a raw food diet the body experiences a shortage nutrients. The stage is temporary, but sometimes lasts several years, during which old sores appear and weak spots body.

Smooth transition to a raw food diet

To avoid this situation, use the method of a smooth transition to a raw food diet, which involves gradually reducing the amount of cooked food consumed in favor of raw food. The method is the safest for health, since it helps prepare the body for a new diet and minimizes the likelihood of psychological and physical discomfort after giving up usual treats. As a result, the chance of a successful transition to a raw food diet increases.

The process is accompanied by “withdrawal” and problems with loved ones. This can be avoided if you act deliberately, smoothly and secretly. You should give up your usual food gradually. At first, exclude tea, meat, bakery products. The order of actions is arbitrary and the sequence of failures can be manipulated at your discretion. As a result, maintain friendship with the body and will not break down.

It is possible that in practice you will have to deviate from the chosen course several times. Raw foodists call this phenomenon a common breakdown, which is a simple satisfaction of the needs of the body, yearning for oven-baked salmon and delicacies.

Just don’t confuse “gluttony” with the needs of the body. If the condition does not improve even after several meals of traditional food, the reason is not a nutritional deficiency, but a lack of moral support.

On the way to your goal, problems with friends, relatives, and medical representatives will appear. To make the process go more calmly, it is better not to talk about raw food diet. At first, say that you are following a diet, the duration of which depends on the result.

Video experience and basics for beginners

Now I'll share a few useful tips for beginners. If you are new to the raw food diet, following the recommendations will increase your chances of success.

Decide if you really need it. Only after careful and lengthy consideration make a decision that will radically change your life.
Take control of your thoughts. If you imagine fried chicken, you won't achieve your goal. Get rid of such thoughts as quickly as possible and eat a raw treat: bananas or apples.
As you move towards your goal, forget about parties, banquets and buffets. If you cannot avoid the event, take food with you. It doesn't hurt to find like-minded people. This will make things easier.
Don't count yourself out greatest man, because they switched to species food. Eat your favorite foods and don’t preach a raw food diet, otherwise you won’t be able to avoid trouble.
It is recommended to switch to a raw food diet in the summer, since during this period the likelihood of a breakdown is minimal. Summer is abundant with access to greens, vegetables, berries and fruits.

Don't forget, the world of raw food nutrition is rich and unknown. Having plunged into it headlong, track actions and watch the activity of your colleagues. Otherwise, you'll miss out on interesting discoveries.

What can a raw foodist eat?

Continuing the topic of the article, I’ll tell you what a raw foodist can eat. Let me look at a list of products that are popular among raw foodists.

Each region of the country is characterized by the cultivation of certain products. But thanks to supermarkets and garden plots, raw foodists do not have to starve.

Fruit comes first . They should be present in the diet of every person who has switched to a raw food diet. Bananas, pears, apples, peaches and oranges will help lift your mood and charge you with energy and positivity. Similar effect will provide pomegranate, nectarine and other gifts of nature.
Dried fruits and dried vegetables . These include dates, raisins, prunes, beets, carrots and mushrooms. If instead of store-bought products there is a homemade delicacy on the table, that’s great.
Root vegetables and vegetables . In addition to zucchini, eggplant, cabbage and potatoes, the raw food diet includes turnips, carrots, tomatoes, asparagus, cucumbers, radishes and radishes.
Berries are a source of vitamins . Strawberries, lingonberries, currants, rose hips, blueberries, viburnum are an incomplete list of berries allowed to be eaten on a raw food diet.
Nuts. If a person eats raw foods, the need for protein does not go away. Nuts help solve the problem. As you move towards your goal, make sure there are pistachios, peanuts, Brazil nuts or walnuts on the table.
Cereals . They will provide protein and energy if the sprouts are sprouted and used as food.
Seaweed, sorrel and spinach . They contain many microelements that help strengthen the heart. Romaine and lettuce provide a similar effect.
Spices . Eat basil, parsley, dill, turmeric or green onions. Spices complement the taste raw foods and protect against harmful microorganisms.
Honey – the source of longevity and youth . In addition to honey, eat bee bread, royal jelly and pollen.
Wild plants . If you like the exotic, eat wild plants, including quinoa and nettle. The plants are rarely used as food, but were once popular.
Weeds and wild plants . Based on them, green smoothies are prepared according to many recipes.

I’ll add that instead of buying dried fruits, you can make them yourself using an electric dryer. Some products are suitable for freezing. Even with a raw food diet, you can prepare for winter.

Common mistakes when switching to a raw food diet

In conclusion, I will consider common mistakes made by beginning raw foodists, which have a bad effect on health and delay the moment of achieving the goal.

Rapid transition . The body needs time to adapt to a new diet, and haste increases the likelihood of breakdowns and stressful situations.
Alcoholic drinks And tobacco products . If you really decide to use healthy food, from bad habits refuse.
Use not large quantity water . Vegetables contain a lot of liquid, but drink at least two liters of water daily.
Lack of hygiene . On a raw food diet Special attention spend time brushing your teeth. Some fruits and vegetables contain acids that destroy teeth, and toothache is an unpleasant thing.
Only food. Beginners are sure that a raw food diet is a panacea. This is wrong. No walks physical exercise, tanning and an active lifestyle, the body degrades.
Product abuse . Consuming nuts and sprouts in excessive quantities does not bode well. So that the stomach does not experience discomfort, and the body receives necessary substances, eat a little of everything.
Ignoring hunger . Remember, a raw food diet is not fasting. If the stomach requires food, then satisfy the whim. By limiting your appetite, you prevent adaptation to a new diet.
Thoughts on food . Don't think about food - this will lead to anxiety, and people eat stress. Just in case, keep an assortment of raw food in the refrigerator.
Salt and spices . They increase appetite and create a desire to taste something delicious. Do not use them on a raw food diet.
Lack of attention to yourself . Listen to the sensations and monitor your stomach reaction. He may not like some food.
Refusal of traditional food . If you have a desire to eat

The raw food diet has been around since the 1800s, but its popularity has grown in last years. Proponents believe that consumption is mainly raw foods ideal for human health, has many benefits, including weight loss and improvement general condition.

However, health experts warn that eating mostly raw foods can lead to negative consequences. So what is the essence of this diet, what is good and what is bad about it, is it suitable for losing weight? And in general, what is important for beginner raw foodists?

What is a raw food diet?

The raw food diet is often referred to as raw vegetarianism, consisting primarily of completely raw and unprocessed foods.

Food is considered unprocessed if it has never been heated above 40-48 ° C, pasteurized, or otherwise treated (for example, with pesticides). But this diet allows juicing, blending, drying, soaking and sprouting.

Like veganism, a raw food diet generally plant based, and consists mainly of fruits, vegetables, nuts and seeds. Some people also use raw eggs and dairy products, less often - raw fish and meat.

Taking supplements is often not recommended during a raw food diet. Proponents claim that this diet will give you all the nutrients you need.

They believe that cooking is harmful to human health because it destroys the natural enzymes in food, reducing the nutritional content and vitality. Benefits derived - weight loss, activation vitality, increased energy, relief from chronic diseases, improving overall health.

How to start a raw food diet

The beginning is the hardest! First of all, you should be prepared to eat at least 75% of your food raw.

Most meals will have to be made primarily from fruits, vegetables, nuts and seeds. Cereals and leguminous crops should be washed, soaked or sprouted before eating.

Eligible products

All fresh fruits and dried fruits;
All raw vegetables, nuts and seeds;
raw grains and legumes, sprouted or soaked;
raw nut oils;
olive and coconut oil cold pressed;
fermented milk products, sauerkraut;
algae and sprouts;
raw eggs or dairy products, if necessary;
raw meat or fish, if desired.

Foods to Avoid

Prepared fruits, vegetables, meats and grains;
baked goods;
roasted nuts and seeds;
refined oils;
table salt;
refined sugar and flour;
pasteurized juices and dairy products;
coffee, tea, alcohol;
pasta;
cakes;
chips;
other processed food products and snacks.

Is raw food healthier than cooked food?

Proponents of a raw food diet believe that raw food- the path to health, and heat treatment products destroys natural enzymes in foods that are of vital importance.

However, this idea is not supported by science. Research shows that cooked and raw foods are equally important for health.

High temperatures cause most enzymes to denature—that is, to lose or change the shape of protein molecules. But many enzymes are in any case denatured in the acidic environment of the stomach. The body already produces its own enzymes to facilitate chemical processes, including digestion and energy production.

Are nutrients destroyed during cooking? Cooking can actually reduce certain nutrients in foods, especially water-soluble ones like vitamin C and B vitamins.

But it also increases the availability of other nutrients and antioxidants, such as lycopene and beta-carotene, and also destroys some harmful compounds. For example, cooking grains and legumes reduces lectins and phytic acid, which block the body from absorbing minerals.

Besides, cooking kills harmful bacteria. Therefore, it is important to eat both raw and cooked food.

Raw food diet: pros and cons

The raw food diet has some positive points. Mainly it is the consumption of large quantities of fresh fruits and vegetables, other foods with high content nutrients and fiber.

This diet limits food consumption. And overeating is known to be bad for your health, especially if you eat too much of unwanted processed foods with added sugar.

In addition, a raw food diet is a low-calorie diet, which almost guarantees weight loss.

But there are also many disadvantages to this diet.

When switching from a regular diet to a raw food diet, calorie intake decreases sharply. Not everyone has the opportunity to eat sufficient quantity raw food to meet your daily needs.

This is partly because fruits and vegetables, although healthly food, but do not provide required amount calories or protein making up the majority of the diet.

Cooking food increases its digestibility. Finally, this diet is usually nutritionally unbalanced because it must consist mainly of fats or fruits to be satiating.

That is, with a raw food diet, not only may there be insufficient calories, but also some vitamins, minerals and protein.

Health benefits: pros and cons

Many of the purported health benefits of a raw food diet are not supported by evidence. But there are negative consequences.

One study found that people after a raw food diet found that their cholesterol, including good cholesterol, and the level of triglycerides in the blood decreased. There was a deficiency of vitamin B12, and for many, after a long raw food diet, the risk of tooth erosion increased.

However, all experts agree that a raw food diet is associated with the presence of less fat. Men lost an average of 10 kg after switching to a raw food diet, and women lost 12 kg.

15% of men and 25% of women participating in the study had underweight, that is, they were thin. 70% of this category of women had a violation menstrual cycle during the raw food diet. And almost a third of women experienced amenorrhea, that is, menstruation stopped, most likely as a consequence low weight. It was installed low content protein, calcium and vitamin D, decreased bone mass density.

A raw food diet can lead to and even improve some health indicators, such as blood lipids. But despite this, there is a significant risk negative consequences health benefits outweigh the potential benefits of this diet.

Sample menu

The menu may vary depending on permitted products and dietary preferences. If you decide to try eating 100% raw food, your daily menu might look like this.

The first day

Breakfast: green smoothie.
Snack: carrots and raw hummus.
Dinner: zucchini noodles with sauce.
Snack: strawberries with almonds.
Dinner: pizza made from raw vegetables.

Second day

Breakfast: chia seeds, fruit puddings.
Dinner: apple and nut salad.
Snack: freshly squeezed juice and nuts.
Dinner: raw zucchini noodles with tomato sauce and basil.

Day three

Breakfast: overnight oatmeal soaked with chopped fruit and nuts.
Dinner: and raw hummus.
Snack: fruits.
Dinner: stuffed mushrooms.

Day four

Breakfast: plate with fruit.
Dinner: salad with figs and nuts.
Afternoon snack: banana puree and raw nut butter.
Dinner with raw lasagna.

Day five

Breakfast: green smoothie.
Dinner: sprouted grains.
Afternoon snack: apple and berries.
Dinner: raw tomato soup with pickled vegetables.

Day six

Breakfast: soaked oats with berries.
Dinner: salad with and fruits.
Snack: slices bell pepper and sunflower seeds.
Dinner: raw vegetarian sushi and chopped vegetables

Day seven

Breakfast: raw materials: banana pancakes and fruits.
Dinner: raw soup made from zucchini, peppers and spices.
Snack: orange slices and nuts.
Dinner: cabbage and mushroom salad

Is a raw food diet safe?

In the short term, a raw food diet likely poses no health risks. But eating this way for a long time can lead to serious problems. IN raw diet It is difficult to get enough calories, proteins, and individual vitamins and minerals.

Problems due to nutritional deficiencies can develop over time as the vitamins and minerals in your body are used up. Vitamins B12 and D are especially difficult to obtain with this diet.

And even nutritional supplements cannot compensate for the lack of calories and protein. Additionally, your risk of exposure to foodborne illness increases when you consume uncooked food, especially raw dairy products, eggs or meat. Nutrition experts always recommend eating them boiled or pasteurized.

And finally, a raw food diet can be challenging task, for several reasons.

Firstly, the choice of products is very limited, it is always difficult to eat somewhere, for example, with friends.
Raw food preparation methods are very limited, so a raw food diet can become downright boring.
It is expensive. Buy as many fresh, ecologically clean products Not everyone can do it, not to mention the time required to prepare the dishes.

The choice is yours whether to switch to a raw food diet or not!

Curiosity and the desire to be healthy and beautiful are the two main ones. driving forces for the person who is interested different systems nutrition. Today we will tell you what raw foodists eat, and what list of products is available to each of the followers of this non-standard, but popular approach to nutrition. The widespread desire to be closer to nature often comes upon people tired of city life, and starting with your own menu is one of the most logical steps.

This is why more and more people are becoming interested in a raw food diet, finding out what foods they can eat and switching to live food.

Living food is a favorite name among raw foodists. It clearly emphasizes their main principle - to use ONLY RAW PRODUCTS for food, i.e. thermally untreated.

Therefore, any direction within the raw food diet completely excludes the consumption of many dishes that are familiar to us every day. And all because we constantly heat our food.

What do raw foodists eat?

An ordinary cook is, first of all, a cook who has perfectly mastered all the secrets of cooking, baking, stewing and frying.

While a raw foodist is the exact opposite of traditional cooking. The raw foodist excluded from his diet any food that was heated above 35-40 degrees. In addition, a raw foodist initially tries not to complicate the recipe with many components.

This approach is based on the belief that heating foods above 40 degrees destroys enzymes.

Enzymes are special active substances, which are contained in products and contribute to the high-quality digestion of this food in the human gastrointestinal tract.

When enzymes are destroyed during heat treatment, food ceases to be easily digestible. Some vitamins and other beneficial nutrients are also destroyed, thereby reducing the nutritional value of food.

To top it off unpleasant consequences high temperatures, we must not forget about the emergence of new harmful compounds in processed food, for example, trans fats, dioxin and various carcinogens.

As a result, it is created additional load on the human body, because its gastrointestinal tract must itself produce enzymes for the high-quality and safe absorption of boiled dishes.

Where the load on digestion is greater, the process itself is more difficult. This means that nutrients are absorbed much worse. And at the same time, the cleansing of metabolic residues (toxins) occurs less effectively.

As a result, according to raw foodists, boiled food causes daily harm to all systems of the body, because building material and useful components- less, and pollution - more.

And only switching to a raw food diet can help a person smoothly restore his body, returning it to high level health.

Moreover! Getting acquainted with the lists of products for raw foodists, we constantly come across the thesis that a raw food diet is the only universal method for recovery from civilization-killing diseases.

It also attracts attention that food for raw foodists restores the beauty of the skin and makes it easy to achieve ideal weight, strong immunity and good spirits.

Agree, with such promises it is difficult to resist delving into the system in all its details.

Raw food diet: list of foods you can eat

A generalized list of products for raw foodists includes the following items:

Fresh fruits(preferably organic): apples, pears, peaches, nectarines, plums, apricots, quinces, persimmons, wrens, ripe bananas, citrus fruits, avocados, coconut, pineapple, watermelons and melons (only in season);
Fresh vegetables: all types of cabbage, carrots, beets, celery, Jerusalem artichoke, zucchini, squash, cucumbers, tomatoes, radishes, radishes;

Fresh berries: raspberries, strawberries, blueberries, red and black currants, etc.;
Fresh herbs(all types of lettuce leaves, parsley, dill, celery, cilantro, etc.);
Raw mushrooms: views of your own lane, from unpolluted areas, far from roads;
Raw seeds and nuts- walnuts, almonds, hazelnuts, Azerbaijani peanuts, pine nuts, pistachios (without drying in the oven or frying in a frying pan, you can pre-soak them in water at room temperature);
Sprouted seeds(wheat, rye, flax, naked rice, buckwheat, sunflower, corn, oats, mung bean, lentils);
Green buckwheat and some legumes: chickpeas, mung beans, peas, lentils (soaked in water at room temperature for 8-12 hours);
Dried fruits(no chemicals, no drying in high-temperature ovens. Naturally dried is best);
Seaweed: seaweed contains 20 amino acids, fats, vitamins, minerals and polysaccharides. Soak the dry and salted ones in water for 2 hours and rinse well in running water;
Honey and pollen;
Seasonings;
Sweeteners(only natural);
Vegetable oils– unrefined, cold-pressed only. For example, sesame ( great source calcium!). Olive, pumpkin seeds and peanut is the most harmonious combination of omega fatty acids. And various other useful oils - cedar, walnut, mustard, etc.

In addition to the list of raw food products, one of the narrow areas uses the compatibility table proposed by Shelton for any human food.

The main secret of success for beginner raw foodists

A good understanding of the essence of the system is extremely important: raw foodists eat only raw and live food. And this means that the list of products should contain not only raw, but also environmentally friendly food - without chemicals, GMOs and mold.

If we take a closer look at what raw foodists can eat, we will rightly note the sufficient variety and high nutritional value allowed food.

The list also includes protein products, but the lack of proteins is the first thing that confuses all people who are interested for the first time in what raw foodists eat.

Let's mark the positions where there are quite a few proteins. The permitted list for a raw food diet includes seaweed, nuts, seeds, sprouts and legumes.

However, many followers are afraid that their diet will be critically depleted of proteins. Therefore, in addition to listed products On a raw food diet, they also eat dairy products, considering them the least dangerous of the classically forbidden ones.

On this path, various methods of preserving the epithet “alive” for food are used, for example, the use of natural starter cultures for milk and.

Of course, for any strict raw foodist, banal pasteurization of milk is already a prohibited procedure. But it’s hard to blame novice followers for not being ready to dramatically change their diet, especially since in any case this will require long-term adaptation.

It is no coincidence that there are many people who implement a raw food diet as a moderate or temporary system. Most often this happens for the purpose of periodic healing, weight loss, detoxification or rejuvenation. We discuss all the benefits of a raw food diet in detail in the article “Raw food diet: pros and cons.”

Concluding the story of what raw foodists eat, we hope that you will once again return to the specified list of products to evaluate its applicability in your diet.

It only takes small steps to reap the many benefits of this system. For example, every day for breakfast there is a salad of raw vegetables, seasoned with cold-pressed vegetable oil.
And if you regularly add sprouts of the most unpretentious grains to sprout (wheat, lentils, oats and mung bean) to your salads, you will significantly enrich your diet with healthy nutrients.

18/11/2015 14:35

A raw food diet is a philosophical way of life that can be achieved by people with a strong will and a clear mind. Not everyone can give up their usual dishes and put up with the constant hungry rumbling of their stomach.

So what exactly are raw foodists? People who have given up the pleasure of pampering themselves delicious food or healthy and vibrant individuals? You will find answers to these questions in our article!

What is a raw food diet, and what types is it divided into?

A raw food diet is a nutrition system in which the basis of your diet is raw foods, without heat treatment (cooking, frying, baking, smoking, pasteurization).

Proponents of such nutrition argue that processing foods using the heat method is unnatural, because our ancestors ate exclusively raw, natural products.

Modern culinary innovations are a tribute to fashion, which does not benefit our body in any way - this is what adherents of a raw food diet believe.

A recognized fact why many people choose a raw food diet concerns vitamins and minerals. Heat treatment destroys most of the vitamins and useful microelements, and in raw food they remain intact and are better absorbed by the body.

The raw food diet system is divided into several types according to the acceptability of products:

Omnivorous raw food diet– the diet can include meat, fish, eggs, raw or dried.
Vegetarian raw food diet– consumption of meat and fish is prohibited; raw eggs and dairy products are allowed. This is the most common type of raw food diet in the world.
Vegan raw food diet– excludes foods of animal origin, including eggs, milk and dairy products. A vegan diet contains only raw plant food.
Fruitarianism- this is nutrition from plant fruits - fruits, berries, nuts, fruit vegetables.

Raw food diet options also differ in diet planning methods:

Mixed– products are divided by composition, and products of similar composition are used at one meal – vegetables + vegetables, fruits + nuts, and so on.
Monotrophic– only 1 product without heat treatment is consumed at one meal.

Where to start - how to switch to a raw food diet correctly?

A raw food diet is not a diet, but a nutritional system in which you refuse familiar products and from cooking food by heat treatment.

Important!

A sharp refusal from an established diet can negatively affect the body. Therefore, you should switch to a raw food diet smoothly and with the understanding that you really need it.

Avoid foods first industrial production, in the 2nd week - from red meat, in the 3rd - from white meat, in the 4th - from eggs, in the 5th - from fish, in the 6th - from milk and fermented milk products, from the 7th week - from porridge. Eat more raw food every week.
Keep a raw food diary, where you will write down all the sensations, thoughts, information about harmful and healthy products, your goals (getting rid of overweight, recovery, and so on) and, of course, results.
Plan your diet depending on the time of year. Summer and autumn are the most favorable periods to start a raw food diet, because your diet will be dominated by fresh fruits and vegetables. In winter and spring, you can include in the menu products that are stored in the cellar (onions, carrots, potatoes, apples). In spring, you can add more greens to your diet.
An important factor when switching to a raw food diet is willpower. Main principle of this food system - duration. If you wanted fried fish, then don't deny yourself once in pleasure. The rest of the time, eat on a raw food diet.

Benefits and harms

What are the benefits of a raw food diet?

Adherents of a raw food diet claim that by adhering to this nutritional system, you can cleanse the body of toxins, waste and other harmful substances. At the same time, you are rebuilding to new image life, get one step closer to natural, simple food.

Nutritionists include the following benefits of a raw food diet:

Developing immunity to colds.
Food endurance. If found in products harmful substances, the body senses them, neutralizes them and rejects them without consequences for gastrointestinal tract and for health in general.
Losing body weight through eating healthy foods without heat treatment.
Increased energy, improved well-being, ability to drive active image life.
The body of raw foodists does not contain harmful trans fats and saturated fats, which has a beneficial effect on the functioning of the heart muscle. The risk of developing cardiovascular diseases is reduced.

The harm of a raw food diet

According to experts, a person eats fully if the body receives six elements daily - proteins, carbohydrates, fats, minerals, vitamins and water. With a raw food diet, the body does not receive enough nutrients.

The disadvantages of a raw food diet include:

Lack of proteins. Some essential amino acids are found only in foods of animal origin. According to doctors, a lack of nutrients in the body of a raw foodist leads to a decrease in immunity.
Lack of B vitamins. Vitamins B12 and B2 are found in beef liver and in dairy products. They are important for proper metabolism and the full functioning of the central nervous system.
Deficiency of healthy plant foods in winter period. Raw food diet was founded in countries with hot and humid climate, Where all year round Residents have access to fruits and vegetables. But the winter period in our country is characterized by a minimum fresh vegetables and fruits, as well as their dubious usefulness. Most often, greenhouse products contain many harmful chemical additives, which means they will no longer be useful.

Who is contraindicated for a raw food diet?

With diseases of the gastrointestinal tract (acids in fresh products irritate the gastric mucosa).
When allergic reactions for some products (nuts, citrus fruits, pollen).
In addition, experts do not recommend switching to a raw food diet before the age of 30. Before this age mark, some processes in the body are still actively forming, but after 30 years the body is already fully developed.
A raw food diet is also contraindicated for pregnant women, since good protein nutrition is important for the full development of the fetus.

Raw food diet rules and advice for beginners - what are the most common mistakes beginners make?

You already know that the transition to a raw food diet should be gradual so as not to injure the body. However, beginning raw foodists often admit typical mistakes at the beginning of his journey.

Mistakes of beginner raw foodists:

Lack of water. Many new raw foodists believe that they get enough water from plant foods, but this is not true. In addition to plant foods, a person should consume at least a little purified water in order to saturate the body with it.
Lack of green vegetation. There is a danger that raw foodists do not have enough animal protein. To compensate for this deficiency, you should eat greens (parsley, onions, dill, celery, nettles) and nuts.
Using vegetable oils, a large amount of dried fruits, honey, canned and fermented foods in the diet. Oils are concentrated foods that contain a lot of fat. And fat disrupts metabolism and impairs the functioning of the digestive system. Dried fruits for raw foodists are acceptable in cases where raw food is temporarily unavailable (for example, on the road).
Binge eating. Abuse of food leads to drowsiness, lethargy, lack of energy, and difficulty getting up in the morning. Over time, you need to reduce the amount you eat.

Raw food diet - creating the right menu for 7 days

Monday:

Breakfast. 2 bananas, 1 kiwi.
Dinner. Green buckwheat, salad from fresh cucumbers with tomato, onion and sweet pepper, seasoned olive oil cold pressed.
Afternoon snack. A handful of any raw nuts.
Dinner. 1 glass of vegetable smoothie (tomato, avocado, basil, herbs).

Tuesday:

Breakfast. 2 persimmons.
Dinner. Sprouted with tomato and onion, garlic, parsley.
Afternoon snack. Raw carrot cutlets.
Dinner. Salad of tomatoes, mushrooms, and cheese.

Wednesday:

Breakfast. Fruit and vegetable smoothie.
Dinner. Pumpkin porridge with linseed oil and pumpkin seeds.
Afternoon snack. 2 apples.
Dinner. Squash caviar with rye flatbread.

Thursday:

Breakfast. 2 slices fresh melon.
Dinner. Vegetable cream soup (from onions, cauliflower, carrots, new peas and herbs).
Afternoon snack. Salad of fresh cabbage, cucumbers, herbs, dressed lemon juice and linseed oil.
Dinner. Sprouted wheat porridge with black currants.

Friday:

Breakfast. 1 glass of banana and strawberry smoothie.
Dinner. Pumpkin porridge with pine nuts, zucchini salad with herbs.
Afternoon snack. 2 oranges.
Dinner. Salad of arugula, cauliflower and tomato, with the addition of sesame seeds, seasoned with lemon juice and olive oil.

Saturday:

Breakfast. A handful of fresh strawberries.
Dinner. Sprouted chickpeas, salad of young zucchini and carrots in Korean.
Afternoon snack. Apples stuffed with dried fruits.
Dinner. Salad from seaweed, broccoli, onions, seasoned with lemon juice and flaxseed oil.

Sunday:

Breakfast. Smoothie made from kefir and blackcurrant.
Dinner. Gazpacho soup.
Afternoon snack. A handful of any nuts.
Dinner. from vegetables.

Not all raw foodists eat the same thing. There are several directions in the raw food diet, and each has its own rules regarding foods allowed for consumption. But all raw foodists have one thing in common: food nutrition when cooking, they should not be heated above 35 o (maximum - 40 o). This requirement is due to the fact that with more high temperatures are destroyed in food protein enzymes– enzymes necessary to maintain immunity and for the proper functioning of all body systems.

Thus, all dishes from boiled, stewed, fried, steamed foods are not “live food” and are prohibited in all systems raw food diet.

By the way, not all products are allowed to be heated to 35-40 o, but only some - those that do not lose their useful qualities(for example, carrots, cabbage).

What can a raw foodist eat?

Not just raw vegetables and fruits, as many people mistakenly believe, but also many other living foods. The list below includes foods that are allowed by almost all raw food diet systems:

Leafy greens: lettuce of all kinds, spinach, dill, parsley, chard, tarragon, lovage, basil, mustard greens, arugula, dandelion and young nettle leaves, quinoa, wild garlic and other wild edible herbs.
Fruits and vegetables grown without the use of chemical fertilizers and, of course, not genetically modified; they can be consumed both fresh and dried (dried in the sun or in the oven, not exceeding t o +40 o).
Berries - garden and forest, fresh or dried.
Nuts (including coconut), oilseeds (for example, sunflower, rapeseed, pumpkin, sesame, flax, etc.), sprouted grains (wheat, buckwheat, lentils, chickpeas), legumes (including raw cocoa beans) .
Seaweed.
Dried spices.
Vegetable oils (olive, sunflower, mustard, sesame, etc.) cold pressed.

You can drink it neat raw water(spring or rain). Mineral water is prohibited.

From this set of products, raw foodists prepare a surprisingly diverse range of dishes. For example, bread is made from dried seeds; from nuts - a drink like milk and cheeses; Smoothies (thick drinks) and cocktails are prepared based on fruits and herbs; herbal teas insist on cool or slightly warmed water. Sugar is replaced with honey, as well as syrups from sweet plants - stevia, Jerusalem artichoke and agave. From dried fruits, nuts, oatmeal And various seeds prepare sweet bars.

Types of raw food diet. Permitted and prohibited products

There are five main directions in the raw food diet:

Omnivore;
Carnivorous;
Vegetarian;
Vegan;
Fruitarianism.

Raw food omnivore
Almost any product of both plant and animal origin is considered permitted; including meat, fish, eggs, milk, seafood. They are consumed raw or dried.

Raw food carnivore(otherwise - raw meat diet)
This type of raw food diet differs from an omnivore in that most of the diet consists of raw animal products, and fruits, vegetables and other plant foods are kept to a minimum.

Considered prohibited vegetable oils, grains and legumes, dairy products.

Raw vegetarian diet
Differs from the usual vegetarian diet by consuming thermally unprocessed food.

Allowed following products: vegetables and fruits; legumes; cereals; milk and dairy products; eggs; leafy greens; edible herbs and roots.

Meat and fish are prohibited.

Raw vegan diet
Allowed exclusively herbal products, including sprouted raw cereals.

All animal products are prohibited.

Fruitarianism
Only fresh fruits and berries are allowed.

In addition to animal food, vegetables (potatoes, cabbage, carrots, beets, radishes, etc.), and cereals are prohibited.

Raw foodists of the first four directions do not prohibit, but limit the intake of onions, garlic and regular salt: these products are considered medicinal. Also considered limitedly permitted are yogurt, Apple vinegar and sauerkraut.