What foods can raw foodists eat? Raw food diet

In this article you will learn what the pros and cons of a raw food diet are, who this diet plan is suitable for + discover the best raw food diet recipes for every day!

1. What is a raw food diet?
2. Pros of a raw food diet
3. Disadvantages of a raw food diet
4. Best Recipes raw food diet

What is a raw food diet?

A raw food diet is eating exclusively raw foods that are not subject to heat treatment. Raw food diet is enough effective method lose weight quickly. For every day spent on fruits and vegetables, a person loses about one extra kilos weight. A raw food diet is not suitable for people who are too thin.

Let's look at the pros and cons of a raw food diet.

Pros of a raw food diet

1. The first advantage of a raw food diet is quick loss weight.

In four weeks, eating exclusively vegetable salads, fruits, green smoothies, nuts and honey, raw foodists achieve fantastic results. Their weight decreases by about 20 kg in 1 month. Some achieve slightly less results: “In three months, the weight decreased by 15-20 kg.” Of course, this is individual, and everyone’s numbers may be different.

2. The second advantage of a raw food diet is that it brings pleasure.

New ones are becoming worse and new ones are opening up. taste sensations and receptors. Boiled and fried foods that used to be enjoyable begin to seem disgusting, and raw fruits and vegetables begin to seem surprisingly fresh and delicious.

3. The third advantage of raw foods is...

…that people trying to lose weight no longer need to count calories. Vegetables and fruits in in kind you can eat a lot and often. Instead of restrictions, the table of raw foodists is full of abundance and includes any fruits, vegetables, dried fruits, nuts, herbs, salads, honey, etc. Plant foods are poorer in calories than meat and dairy products. To dial daily norm, you will need to eat kilograms of fruits and vegetables every day.

4. The fourth plus of such a diet is its saturation with nutrients.

A person who eats regular, thermally processed food lacks up to 40% fiber every day. That is why there are problems with digestion, diabetes, obesity, hair and skin problems. Raw vegetables and fruits are saturated with fiber, vitamins and microelements, and will significantly improve the functioning of the gastrointestinal tract, liver and kidneys.

5. Another benefit of eating raw food is that you don't have to cook for a long time.

The raw food diet consists of very tasty and simple dishes. For example, “salsa” is “pasta” made from zucchini (the zucchini is grated) with the addition of tomatoes, red pepper and spices, crushed in a blender. Raw sushi is juicy slices of vegetables wrapped in nori.

Raw food candies are prunes rolled in coconut flakes, dates stuffed with honey and nuts. Cheese from ground nuts, pate from sesame seeds.

The standard set of a raw foodist is apples, bananas, grapes, tomatoes, beets, celery, avocado, greens, sprouted wheat, soaked buckwheat or beans, cucumbers, seeds, walnuts, dried fruits, honey.

Cons of a raw food diet

1. Difficulty of transition.

Raw food is not suitable for everyone and does not succeed immediately. It is not recommended to switch to this diet suddenly, forcefully and in a short period of time. This may lead to bad consequences and imbalance in the body. You need to start very gradually, adding about 60% to regular food. raw vegetables and fruits daily. A glass of green smoothie instead of a cup of coffee in the morning. Vegetable salad for lunch and dinner. Favorite fruit for dessert instead of baking.

It is also worth following separate power supply- do not eat different dishes or products in one go.

Gradually you need to give up bread, flour products, products containing animal protein(milk, meat, poultry, fish, eggs). It is also worth giving up salt, sugar and vegetable oils over time. So gradually a person comes to raw fruits, vegetables and nuts.

This transition should not be abrupt; it usually takes years. preliminary preparation. Before switching to this diet plan, you must consult a nutritionist!

2. The second disadvantage of a raw food diet is that it is difficult to get enough of vegetables and fruits.

It's easy to give in and go back to eating regular food.

Raw foodists often boast that they sleep several hours a day and have great energy. However, in reality, in the early stages of a raw food diet, many people feel tired and often eat much more nuts and dried fruits than necessary, or even return to their usual food. Here, as in any other matter, fanaticism is dangerous, which often leads to breakdowns. Nuts and dried fruits are tasty, but very heavy food and you should not get carried away with it, this can lead to indigestion.

3. The third disadvantage of a raw food diet is that at first your appearance may worsen.

Raw food diet is not magic pill"from old age and illness. It must be combined with yoga, meditative practices, visualizations and pranic breathing.

Usually the desire to lose weight and become younger is the main objective beginners, but everything is not so simple. At first, many raw foodists look even older than their years. They are losing excess weight, the muscles “deflate” and the body becomes ugly. Of course, after some time the body will adapt, the weight will stabilize, and everything will return to normal, then the person will really seem younger than his age. But this takes time.

If a person loses a lot of weight by eating raw foods, if long time If he is tired and lacks energy, he needs to return to cooked food for a while. This normalizes metabolism. After some time, he will again, if desired, be able to return to a raw food diet, and then things will go much better, since the body will already have experience similar nutrition. It should be remembered that there are no competitions and no records need to be set.

4. The fourth minus of the raw food diet is in short supply important substances.

First of all, vitamin B12 and other important substances obtained together with raw food (which is typical for almost all types). Doctors recommend taking necessary elements in tablets and take regularly general analysis blood.

5. The fifth disadvantage of a raw food diet is that a person has to eat cold food all the time.

This is a serious minus, since a person needs warm food, especially in winter. If you eat cold vegetables all the time, you may get a cold or upset the balance of the elements (doshas¹) in the body. And this is quite dangerous! Therefore, raw foodists are highly recommended to take warm herbal teas along with raw food.

The best raw food recipes

Attention!

The information below does not constitute nutritional advice and is not a substitute for consultation with a dietitian. The nutritional plan should be selected individually by the attending physician or nutritionist. There may be contraindications!

Sweet sushi

Ingredients:

- almonds - 1 cup;
– hazelnuts – 1 cup;
- peanuts - 2 cups;
- cocoa powder - 3 tablespoons;
- honey - 4 tablespoons;
– banana – 1 pc.

Cooking method

Grind the peanuts and 2/3 of the almonds and hazelnuts in a food processor to a fine flour. Separately, mash a ripe banana to a puree and add half of this puree to the nut flour and mix thoroughly. It will be upper layer for sushi.

Prepare the filling separately.

The remaining almonds and hazelnuts are chopped with a knife, but not finely. In a separate bowl, mix the remaining half of the banana puree, cocoa powder and honey. To form sushi, spread a mixture of nut flour and mashed banana and thinly rolled out. Spread the filling on one of the edges and sprinkle with chopped nuts. With the help of a film, a roll is rolled up (according to the principle of how regular sushi is made). Cut the roll using sharp knife. Bon appetit!

The dish is designed for 5-6 servings. Total time Cooking time is approximately 1 hour.

Cabbage salad with avocado

Ingredients:

— White cabbage– 200 gr.;
— carrots – 1 pc.;
– apple – 1 pc.;
- green onions - 1 bunch;
— avocado – 1 pc.;
- lemon juice - 2 tablespoons.

Cooking method

White cabbage is finely chopped and left to marinate in lemon juice. Then add grated carrots and an apple cut into strips to the cabbage. Everything is mixed. Green onions Finely chop and sprinkle on the salad. The avocado is peeled and cut into thin slices. Place the slices on top of the salad. A tasty and satisfying salad is ready! The dish is designed for 2 servings.

Total cooking time is approximately 20 minutes.

Set vegetable lunch

Ingredients:

- fresh leaf lettuce - 1 bunch;
— Beijing or white cabbage – 200 gr.;
— bell pepper- 1 PC.;
- beets - 1 small or half a large one;
— carrots – 1 pc.;
– apple – 1 pc.;
- garlic - 2 cloves.

Cooking method

It would seem that you can cook with such a set of products? A little bit of everything and a delicious vegetable lunch is ready! The highlight of this dish is the sauce. Leaf salad rinse thoroughly and place on a plate. The cabbage is finely chopped, the bell pepper is cut into thin strips. Place everything on a plate on top of the salad. Vegetables are served with sauce prepared in the following way– beet juice is mixed with apple and carrot puree. Add chopped garlic to the puree and stir – the sauce is ready!

This dish goes well with yeast-free bread made from flour. coarse grinding. The dish is designed for 2 servings. Total cooking time is approximately 30 minutes.

Super taste

Ingredients:

— avocado – 1 pc.;
— carrots – 1 pc.;
— bell pepper – 0.5 pcs.;
- garlic - 1 clove;
- onions - 3 pcs.

Cooking method

Peel and pit the avocado. Add peeled vegetables: grated carrots, diced peppers and onions. Stir. Add grated clove of garlic. Mix everything again. The recipe is ready! You can also add half a diced tomato.

The dish is designed for 1-2 servings. Total cooking time is approximately 14 minutes.

Sea kale salad

Ingredients:

— broccoli cabbage – 1 pc.;
— seaweed– 100-150 gr;
— carrots – 1 pc.;
- garlic - 1 pc.;
— sunflower seeds- 2-3 tbsp. l.

Cooking method

Broccoli is cut into small florets. Add to it carrots, cut into small strips, and seaweed (can be dried or soaked). Season everything with 2-3 cloves of garlic and sprinkle with seeds.

The dish is designed for 2 servings. Total cooking time is approximately 30 minutes.

The raw food diet is a fairly popular approach to nutrition in modern world. Many people striving for "eternal" youth and good health, experiment with their diet and give preference to eating raw food.

Under it, raw foodists understand any products that did not succumb to heat treatment, fermentation, the addition of GMOs and various chemical compounds.

From the point of view of science and medicine, this approach to nutrition has both disadvantages and clear advantages. More detailed principles raw food diet, its features and approximate diet Let's talk today.

A few words about the raw food diet

Raw food is gaining popularity

Raw food diet is a nutrition system that was formed quite a long time ago and is used by many people everywhere. Eating only raw foods has become very popular relatively recently, which is associated with the updating of a healthy lifestyle.

Raw foodists practice abstaining from any food that has been processed in any way. Thermal preparation, fermentation, use chemical substances and GMOs in food production are prohibited in the raw food diet.

The only thing that raw foodists allow themselves is to thoroughly wash food and cut it up for convenient reception for food (rarely - heat to 40 degrees Celsius).

From the point of view of medicine and science, constant raw food diet does not promise anything useful. But, periodically eating exclusively raw food can help the body tone up, cleanse itself and tune in to proper functioning.

The benefit of such nutrition lies not only in the guaranteed absence of harmful substances in food. It will also contain a huge amount of food that is destroyed during heat treatment of food. These substances are usually called “enzymes” and only in their raw form are they all absorbed by the body, bringing it the greatest benefit.

As practice shows, a competent approach to a raw food diet allows a person to reduce the rate of aging, improve physical condition, and generally tone himself up.

Many stars of the film industry or politicians periodically practice raw food diet, which has a great effect on their condition and allows them to withstand enormous loads.

However, it is important to understand that the main thing in a raw food diet is to act wisely, forming your diet as correctly as possible and not eating raw food with fanaticism. This approach is the only way to keep yourself in good shape, feel an influx of energy and, most importantly, not harm your health.

Pros of raw food diet

Raw food diet must be properly organized

Raw food diet, organized in a competent manner, is quite beneficial for the body. This power supply scheme has many advantages. Our resource has identified the five most important advantages of a raw food diet, which include:

• Complete or practically complete absence GMOs, chemicals and other substances harmful to the body in the food consumed. In principle, this point is not worth explaining. As mentioned above, raw foodists refuse to eat any unnatural food, which contributes to the undeniable usefulness and harmlessness of the diet.
• The body absorbs all nutrients from food. The absence of heat treatment and other methods of preparation contributes to the preservation of all components of products that are important for humans. So, neither enzymes, nor vitamins, nor trace elements, nor other substances decompose in raw food, which contributes to their full entry into the body and the disclosure of all useful properties.
• Quick meal. This advantage of raw foodism is explained very simply. Raw food does not require long cooking and is eaten noticeably faster than its counterparts that have succumbed to some processing. On average, raw foodists eat 1.5-3 times faster than people with different nutrition tactics.
• Get your body in the right mood. This advantage smoothly follows from the advantages discussed above.

It has been scientifically proven that the raw food diet helps to speed up metabolism, general toning of the body and improve human well-being.

Ease of forming a diet and organizing a diet. Unlike many other nutritional tactics, a raw food diet is much easier for a person to implement. Having understood the basic principles of raw foodism, it is unlikely that anyone will be able to adhere to them.

Practice has successfully proved this state of affairs, and many raw foodists are glad that they managed to understand such an interesting and unique system nutrition. In fact, there really is no difficulty in this.

If we consider the raw food diet in more depth, we can find more larger number benefits. Is it worth it? Probably no. We repeat, only the alternate implementation of a raw food diet can help the body in its simple and multidisciplinary work.

Only people who have tested it for themselves will be able to consider all the advantages of such a nutrition plan.

Who should not eat raw food?

Raw food diet - serious dietary restrictions

A raw food diet in the usual sense is significant dietary restrictions. Because of this, it cannot be practiced for long periods of time, since the body will simply suffer from a lack of necessary substances.

In some cases, even a short raw food diet will bring more harm than benefit. To prevent this from happening, you should avoid eating raw food:

• persons under 18-20 years of age;
• pregnant and lactating women;
• people diagnosed with anemia;
• those suffering from mental disorders and epilepsy;
• workers in areas that require excellent physical condition, concentration and good reaction.

When deciding on a raw food diet, it is important to consider both the benefits of it and possible risks. Minimization of the latter lies precisely through the right approach to nutrition.

Allowed foods for raw foodists

In modern dietetics, raw foodism is a multidisciplinary concept that has several subtypes. So, some raw foodists eat exclusively plant foods, others eat fruit and vegetable juices, and so on.

We will not consider each type of raw food diet in as much detail as possible, but basic principles We will definitely go for a meal like this.

As noted earlier, there are no difficulties in a raw food diet. The main thing is to know the basics of cooking raw food and formulate a proper diet. All areas of raw foodism exclude the consumption of foods:

• subjected to any heat treatment (with rare exceptions, when food is allowed to be heated to 35-40 degrees Celsius - the limit of death);
• containing GMOs, chemicals and similar substances;
• capable of causing serious problems health problems when consumed raw (for example, meat).

It is important to formulate the final diet in accordance with the principles healthy eating. To be more precise:

1. Meals should be fractional – up to 7-9 times a day.
2. It is not recommended to wash down the food you eat right away.
3. It is advisable to grind the products and give them a non-rough consistency in order to prevent damage to the gastrointestinal mucosa. It is not advisable to combine more than 2-4 meals at one meal. different types products, especially those that are incompatible with each other.
4. The diet should consist of substances required by the body. The normal ratio of proteins, carbohydrates and fats should not be violated. In addition, it is unacceptable to forget about microelements and vitamins important for the body.
5. It is strictly forbidden to overeat and eat less than 3-4 hours before bedtime.
6. It is important to switch to a raw food diet gradually, changing the ratio of specific raw food and foods familiar to the body. On average, the transition to a raw food diet should take 1-2 weeks.

It is important to formulate the diet correctly. Most raw foodists use the following products:

1. All types leafy greens(from lettuces and dill to nettles, quinoa and basil).
2. Any fruits, vegetables and berries that grew on their own without chemical additives and other kinds of stimulation.
3. Nuts and seeds.
4. Legumes, grains and legumes.
5. Algae that were not amenable to heat or other treatment.
6. Any kind of honey.
7. Oils made with plant based using cold press technology.

Dishes are prepared from either raw or dried ingredients. Under no circumstances should they be subjected to heat treatment. Among the food additives allowed:

• any types of dried spices;
• sea ​​salts.

As for drinking for a raw foodist, there are few permitted drinks. The list is as follows:

1. clean raw water(mineral, carbonated and the like are prohibited);
2. herbal infusions and;
3. iced teas.

Sugar in the diet is usually replaced with natural syrups from sweet berries and fruits. IN pure form granulated sugar raw foodists do not consume.

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 nutritional 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:

1. Omnivorous raw food diet– the diet can include meat, fish, eggs, raw or dried.
2. 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.
3. Vegan raw food diet– excludes foods of animal origin, including eggs, milk and dairy products. A vegan diet contains only raw plant foods.
4. 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 knowledge 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 diary of a raw foodist, 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. The main principle of this nutrition system is 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 the 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.

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 sufficient quantity useful substances.

The disadvantages of a raw food diet include:

1. 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.
2. 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.
3. Deficiency of useful plant food V winter period. The 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.

To whom is a raw food diet contraindicated?

• 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 formed, 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 rules and tips 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 your journey.

Mistakes of beginner raw foodists:

1. Lack of water. Many new raw foodists believe that they get enough water from plant products, but that's 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.
2. Lack of green vegetation. There is a danger that raw foodists do not have enough animal protein. To make up for this deficiency, greens (parsley, onion, dill, celery, nettle) and nuts should be eaten.
3. Use of vegetable oils in the diet, large quantity dried fruits, honey, canned, fermented foods. Oils are concentrated foods that contain a lot of fat. And fat disrupts metabolism and impairs performance digestive system. Dried fruits for raw foodists are acceptable when raw food temporarily unavailable (for example, on the road).
4. Binge eating. Abuse of food leads to drowsiness, lethargy, lack of energy, heavy morning rise. Over time, you need to reduce the amount you eat.
Regular exercise or at least jogging helps to strengthen muscles and cleanse the body. By itself, raw food will not strengthen your muscles and will not make you healthy if the sofa is your best friend.

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, seasoned lemon juice and linseed oil.
Dinner. Sprouted wheat porridge with blackcurrant.

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 of seaweed, broccoli, onion, 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.

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 highlights them main principle– 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 it gastrointestinal tract must itself produce enzymes for high-quality and safe digestion of cooked dishes.

Where the load on digestion is greater, the process itself is more difficult. It means that useful material 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 greens(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 permitted 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 “live” for food are used, for example, the use of natural starter cultures for milk and.

Of course, for any strict raw foodist, the banal pasteurization of milk is already a prohibited procedure. But it's hard to blame novice followers for not being willing to make a drastic change in diet, especially since it will take a long time to adapt anyway.

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, dressing vegetable oil cold pressed.
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.