Where to start a raw food diet? This is a common question recently. Let's take a closer look. Eating raw is extremely popular today. You can even say that this is not an ordinary diet, but a whole way of life. Many people radically change their lives when they become raw foodists. In particular, the circle of friends, profession and interests is changing. Adherents of this idea live by the laws of nature, increase immunity through bathing in the ice hole, meditation, bringing positive. But first of all, they are healed by food. In this regard, there are fanatical supporters of raw food or, conversely, its fierce opponents. And yet, what is it: a fashionable diet or the best way of life?
The benefits and harms of a raw food diet will be presented below.
What it is?
The main idea of all this nutrition is the assertion that man is an integral part of nature. Therefore, he cannot eat something that does not exist in it, such as fried potatoes, grilled chicken and other similar products. Therefore, a raw food diet requires the abandonment of the standard menu, to which we have long been accustomed. Where to start a raw food diet?
Natural products, which adherents of this food call living, contain many vitamins, and in addition, minerals and trace elements, a significant part of which is destroyed during heat treatment. And in their raw form, they are better preserved and perfectly absorbed by the body. Thus, the main principle of building a raw food menu involves eating food only in its raw form.
Processed food is considered poison. And it's not just about the one that is sold in fast food. This statement is partly explained by science. Frying along with cooking and even steam treatment lead to the fact that the products not only lose all their useful qualities, but also acquire harmful properties. For example, carcinogens appear in it - substances that can cause the formation of a malignant tumor, and in addition, isomers or free radicals. Therefore, a raw food diet insists on "live" nutrition and the rejection of junk food. A similar approach reduces the entry of hazardous substances into the body to zero.
Basic principles of raw food diet for beginners
Raw foodists, in proof of their innocence, emphasize that only untouched heat-treated foods contain so-called enzymes, which are particles of all life on earth, which allow vegetables and fruits to be properly digested in the body. The supply of these substances is maximum in the baby’s body, but decreases with age. But it can be regularly replenished. Switching to a raw food diet helps this.
The usual menu for all people is peeled food. But it is in the peel that the maximum amount of nutrients is located. In addition, products that are stored for a long time contain harmful preservatives in the form of dyes or flavor enhancers. They, of course, are unacceptable in the raw food system.
Of particular note is the issue of the simultaneous use of various products. Often products are incompatible with each other, require a lot of time, and in addition, energy for their digestion, which as a result leads to impaired absorption. Observance of the interval between the use of bananas, and then sprouted cereals contributes to the fact that in the body they are digested with low energy costs. And unspent energy by the body is used for self-medication. Where to start a raw food diet is interesting to many.
Raw foodists believe that malnutrition is the cornerstone of all diseases, whether metabolic disorders, cardiac pathologies or nerve ailments. And only thanks to raw food diet you can lead a truly high-quality lifestyle, and in addition, get rid of health problems, reaching the desired longevity.
Kinds
There are several varieties of raw food. In this case, the opinions of raw foodists differ. Some of them believe that in order to maintain a healthy lifestyle, it will be enough just to observe a fruit and vegetable diet, while others notice that it will not be amiss to diversify it with meat and milk. So, to date, the following types of raw foods are distinguished:
- Mixed or otherwise - an omnivorous raw food diet. Within this type, you can eat without restriction any food in its raw form, whether it is plant or animal food. Meat along with fish, milk and eggs can be boiled. Jerky meat is allowed. In addition, a small amount of pepper and salt, as well as vegetable oil and honey, are added to the taste of raw foodists.
- Vegan raw food diet. This option is widespread. His supporters only eat plant foods in the form of greens, berries, fruits, vegetables and cereals. Such raw foodists include the Srutorians and Jusorians. The former feed mainly on sprouted grains of cereal crops. And the raw Jusorians eat only freshly prepared vegetable and fruit juices. They are also called green smoothies. Recipes of raw foods of this type will be considered at the end of the article.
- Vegetarian raw food diet. As the name implies, this type of food prohibits the use of meat and fish. But you can eat plant foods, eggs and milk.
- Fruitorianism. Proponents of this species include in their diet only fruits and berries. They exclude vegetables and any other products. For example, orthodox raw foodists can patiently wait for the moment when the fruits themselves fall from a tree or bush. The natural fall, which occurs without additional help, serves as the moment the fetus stays at the peak of its ripeness, which means usefulness.
- Carnivorous raw food diet. In this case, fruits and vegetables are hardly added to the diet. The main emphasis of such raw foodists is on seafood, meat and eggs, and in addition, on animal fats instead of traditional carbohydrates. Some northern peoples on the planet feed in this way since the time of the Paleolithic. Raw food recipes can be very diverse.
- Monotrophic raw food diet. According to this type of food, only one type of product is eaten at a time. Between receptions pause. For example, apples are consumed for breakfast, and an hour later, sprouted cereals are used and so on.
- Raw food diet by the number of useful components. There are special tables that indicate the content of vitamins along with trace elements, fats, proteins and carbohydrates in a particular product. According to them, products can be mixed only in a certain amount, and in addition, be used separately from each other.
We continue to consider the benefits and harms of raw food.
Minuses
Like any other diet, a raw food diet has its drawbacks:
- With strict adherence to the rules, for example, against the background of a complete rejection of even vegetables, cereals and root crops, the body may not receive vitamins with trace elements. Because of this, the metabolism will be disturbed.
- In conditions of refusal to eat fish with seafood, iodine deficiency appears. The connection between raw food diet and the destruction of bones and teeth, as well as enamel damage, was also proved. For this reason, adherents of this diet urge all their supporters to regularly take sunbaths in order to provide the body with vitamin D.
- According to some reports, fanatical raw foodists find a significant decrease in vitamin B12.
- In addition, the benefits of raw food diet for pregnant and lactating women, when the body urgently needs a comprehensive supply of nutrition, also remains a big question.
Contraindications
Despite the fact that for many, a raw food diet is a miracle, there are still certain diseases in which it is not recommended to eat unprocessed thermally foods. Among such ailments, the following pathologies are given:
- The presence of diseases of the digestive system. Acids that are found in raw foods can irritate the mucous membranes of organs, and this will happen constantly. Therefore, when switching to raw food, you need to carefully weigh all the pros and cons of this lifestyle.
- The presence of allergic diseases. Many types of fruits, especially red, and in addition, nuts and pollen can provoke severe allergic conditions or exacerbate existing ones.
It is important to find out in advance what can be eaten with raw food and what can not.
When can I switch to such a glimpse?
It is believed that the maximum need for nutrients is required by a growing body, which means children and adolescents. True, at the age of twenty, some structures in the body still continue to develop. Therefore, the optimal transition to a new diet is considered to be the age after thirty, when the body is fully formed. There is another explanation. Around their middle age, people acquire specific beliefs with the intentions of what they expect from themselves and what they want to receive. With the presence of clear goals, completely changing your lifestyle is much easier.
Raw Food Products List
The following items are included in it:
- Greenery.
- Mushrooms.
- Vegetables.
- Berries
- Any fresh fruit.
- Dried fruits.
- Sweeteners.
- Vegetable oils.
- Seaweed.
- Honey and pollen.
- Seeds and nuts.
- Green buckwheat and some legumes.
- Seasonings.
Transition
First you need to decide why a person wants to try this food system. You need to understand whether this is required as part of a constant diet or temporary, for example, as a way to lose weight. Many people make the transition to a raw food diet as part of an experiment, for the sake of something new in life, but also because it is fashionable today. But to follow the fashion or your neighbor's door, of course, is not worth it. And in the event that a person chose such food for a standard for himself, then you should approach it with all responsibility. Only in this way can a real result be achieved. There are two options for switching to raw food:
- The first requires every day to include in the menu as many raw foods as possible with the gradual replacement of the rest. Moreover, on the first day, fried, and besides, smoked dishes along with coffee and sweets should disappear from the diet.
- You can immediately stop using thermally processed foods. Most raw foodists argue that the second method makes it possible to get used to it faster. But the chances to break, of course, are much greater.
There are always several critical points, due to which a person can not stand it, returning to the old menu. Knowing about them, beginners will be able to adapt more easily. As a rule, constant pitfalls of tasty, previously familiar food and the absence of a clear goal become pitfalls in this case.
How to start a raw food diet, not everyone knows.
How to switch to a raw food diet?
First of all, you need to remember all the time that the process of switching to a raw food diet is not a simple whim, but a conscious decision that will allow you to improve your health by reducing overweight, increasing interest in life, and in addition to active pastime, making new friends. For starters, you should abandon specific products, for example, your favorite carbonated drinks along with beer on weekends. It is important to pay attention to how difficult this period will be.
It is also recommended to keep a raw food journal. In the diary, you can write down any feelings with thoughts and information about products that you like, as well as those that are best avoided, that is, you need to record everything that has changed in a person since the transition. On the main page, you should list and highlight in bright color all the reasons for which a person agreed to refuse tasty pies and Coca-Cola. Also in the diary it is worth recording all your achievements, for example, how easy it was to switch to raw food, how was the first day on healthy food, and so on. You can celebrate your failures, as well as how you plan to deal with them. How to start a raw food diet and how to set yourself up?
It is equally important that sufficient willpower is present so as not to give up one's venture halfway. In the event that you really want a fried chicken with pickled cucumbers, it is better to eat them, but so that this does not turn into a habit.
Be sure to inform the people with whom you plan to continue communication. This will help to avoid unnecessary disputes and conversations.
And finally, it is worth planning your diet, starting from the time of year. For example, summer and autumn are rich in vegetables and fruits, and spring is rich in herbs. In winter, with raw food you can eat foods that can be stored for a long time in the cellar. And then the dining table and stomach will never be empty.
Transition Errors
When moving, people should try not to make the following mistakes:
- Trying to sit on two chairs at once. In this case, you can not violate the prohibition of mixing food, especially drink alcoholic beverages. Sometimes it happens that people eat right every other day, and the rest of the time they allow themselves any food. This, of course, is self-deception. With such a diet, raw foodists often have breakdowns. Therefore, if you already made a decision, then you need to forget a lot from the usual diet.
- Excessive consumption of legumes. Everyone was told that meat is good because of protein. But raw foodists do not eat it. Where does the precious protein come from? Most of it is found in beans, beans and peas. Therefore, newly made raw foodists begin to absorb them in huge quantities. Trying to send as much proper food as possible, people forget that the body is not used to it. This can only cause indigestion. Therefore, moderation in nutrition, even the healthiest, is what raw foodists practice.
- Make yourself eat everything in a row. Each has its own taste preferences. Therefore, in the event that a person does not like cabbage, you can not force yourself to eat it, even with the deep conviction that this is for the good. Everything has its time. Maybe after a few years it will turn into a favorite product, but until this happens, it is not worth raping your body.
Thus, raw food diet today has become a very popular way of eating. But before deciding to switch to it, it is necessary to determine your goals, and also to understand whether this is really required directly by the person himself and his body.
Raw food menu
What is an approximate menu for the day?
- As breakfast: banana, kiwi, orange.
- Second breakfast: any raw nuts.
- Lunch: vegetable salad (cucumbers, tomatoes, onions, peppers), green buckwheat.
- Snack: dried fruits.
- Dinner: vegetable smoothie made from avocado, tomato, greens, raw bread.
Consider simple recipes.
Vegetable Soup
Cooking a cream requires a minimum amount of time and effort. For this, fresh onions, cauliflower, carrots, peas, celery and parsley are crushed with a blender until a smoothie is formed. From above everything is sprinkled with pumpkin seeds or pine nuts.
Korean zucchini salad
Rubbed young zucchini on a fine grater. Grated carrots, coriander, nutmeg, finely chopped garlic, salt are added to them, and all this is seasoned with olive or linseed oil. Salad must be left to marinate for half an hour.