One of the most interesting food systems for people was and remains a raw food diet. The menu for the week, the rules of the transition, approaches to cooking - all this causes a lively curiosity among those who are trying to lose weight, but who do not agree too deprive themselves at the table. The second group of people asking questions on raw food diet are those who want to eat as cleanly as possible, without introducing into their body the extra components that modern food is rich in.
What is a raw food diet
The basis of this food system is the rejection of heat treatment of products. Moreover, ideally, it should be completely excluded. Accordingly, a number of products are automatically dropped from the list, so a raw food diet is very close in nature to vegetarianism. However, it also has a cardinal difference: everything that is used by a raw foodist should also not be pickled, chemically processed or subjected to fermentation. So pickles or sauerkraut is not something that a person who practices a raw food diet can afford. The menu (for a week or even for one day) should not contain such products.
Nutrition principles
If you practice raw food, the daily menu is not as important as the right approach to nutrition. Namely:
- There is - only when hungry, without a schedule, but also not indulging in snacks.
- Chew as diligently as possible. And do not rush, under the TV or behind the newspaper.
- Do not eat before the upcoming loads, both physical and mental.
- Do not drink before or after meals.
- Do not overeat; do not force to eat (primarily children).
- Only water is suitable for drinking, and only at the time of acute thirst.
- Food should not be cold or hot.
Products must be in harmony with each other; juices - only wrung out by you personally; Tea, soda, coffee and alcohol are struck off the list of products.
Diet: raw food diet for weight loss. Menu
In the modern world, the long-known practice of eating raw foods is mainly used to get rid of excess weight gain. It turns out to be very effective, and by the end of the first month of such nutrition you can observe a significant loss in weight. However, a return to the usual feasts very quickly returns kilograms. So, having achieved the desired, it is worth continuing to eat on the tried and tested method, only in a lightweight way: to cook no more than 75% of the products, use only steaming and baking (in foil or sleeve) and devote a significant portion of the diet to raw vegetables and fruits .
However, first you have to go through a strict raw food diet. The slimming menu should half consist of fruits and berries, 5 percent is given to vegetables, 10 percent to concentrates (in the form of seeds, dried fruits, nuts, cottage cheese) and starchy foods, designed to give satiety to dishes. If you decide to use a raw food diet for weight loss, a menu for the week can be drawn up according to this model.
- Breakfast: fruit. It can be 2-3 oranges, a large grapefruit, an apple with a bunch of grapes, peaches, watermelon, melon or a couple of pears with 7-8 dried figs.
- Lunch: salad. There are plenty to choose from: raw turnips with cheese; Spinach with nuts lettuce, carrots and peas, beets.
- Dinner: salads, but of a different composition. For example, sour fruits with cheese or chopped lettuce, spinach and cabbage.
To achieve a faster result, you can drink mango smoothie in the morning and evening meals. The main fruit with a large handful of spinach, two celery stalks, four lettuce leaves and a small bunch of parsley make their way into the blender, get divorced with two glasses of water and flavored with medium lemon juice. Drink immediately!
Switching to a new power system
Special vigilance in the diet should be shown by those who are just trying raw food diet. The menu for beginners, the recipes for which we offer, should be freed from culinary delights from the first day. No half measures - immediately raw foods! To exclude frequent side effects (weakness, constant hunger, dizziness), it would be nice to starve for a day in advance: this will make the adaptation less acute.
Next: a beginner's breakfast must be made from juicy fruits. At first, you can afford a slightly larger volume. Lunch and dinner may consist of the usual salads (without processed foods and with the replacement of mayonnaise / sour cream with vegetable oil or lemon juice). Salt and seasoning are removed from the ingredients, sugar, polished rice and flour are reduced to a minimum. To replace meat in the early days, increased consumption of nuts is recommended.
What is the first?
The main principle thanks to which everyone will like a raw food diet - the menu for the week (recipes we will provide you) should vary: every day should be different from the previous one. Otherwise, practice will bore you quickly. Try to master such recipes.
- Fruit soup. They take a glass of blueberries and half a lingonberry, mashed with a blender, diluted with a half glass of almond milk, flavored with honey and vanilla, and whipped again. Enough for two.
- Spicy soup. Puree is made from 2 tomatoes, 2 sweet peppers, half hot and garlic cloves, diluted with two liters of water, infused and sprinkled with fresh herbs.
- Spicy soup. Coconut flesh from a single nut is combined with water (in equal parts), supplemented by crushed peanuts (a glass), garlic, herbs (dill, celery, cilantro) and seaweed. Pouring a spoonful of honey and half a glass of good olive oil. Dinner for four is ready.
Naturally, your recipes also accumulate with experience, so your table will never be poor.
Second raw food dishes
There is even more variety, since many familiar dishes can be adapted to a raw food diet. A weekly menu may include:
- Pea porridge. Beans for half a day are soaked, washed and mashed to the desired consistency with clean water. For greater goodness, raisins are added.
- Sweet porridge for which sunflower seeds and chopped walnuts (half a cup each), two tablespoons of honey, cubes of banana and apple, raisins are combined.
- Vegetable cutlets. Sunflower seeds are crushed, carrots are rubbed. Both components are taken in the volume of the glass. Diced bell pepper, cubes, parsley, celery (two tablespoons each) and half a glass of celery are added. 3 tablespoons of flaxseeds are poured into the mixture, cutlets are formed and put in a barely warmed oven (40 gr.) For 6 hours.
Appetizers
Suitable for dinner and do not violate the basic principles of raw food diet. For example, nut cheese. Two full glasses of almonds are ground to the consistency of flour, poured with the same volume of water and filtered through a dense cloth or gauze in several layers. The cheese will ripen for eight hours; after hardening, seasoned with coriander with lemon juice and decorated with greens.