What Is Raw Diet Plan For Weight Loss Regime

Especially women, although society is becoming more equal, we are almost always on a diet to lose those extra kilos that, according to us, spoil our figure.

Many have tried the points diet, vegetarian, Mediterranean, carbohydrate, fat, low-calorie plans. Most of them are rebound or yo-yo diets , that is, you gain more weight than you lost and on top of that they are not beneficial for your health , they are not personalized and have nothing to do with what your body really needs.

What is a raw diet?

The idea is to avoid heating food up to a certain temperature, so as not to destroy its nutrients and natural enzymes, since these elements stimulate digestion and combat chronic diseases.

Types of Raw Diets

There is a large variation in the food composition of the raw diet

Some people who practice the raw diet prohibit all commercially processed foods , regardless of whether cooking is involved in the process:

• The raw vegan diet consists only of products that do not come from animals. Therefore, meat products, fish and dairy products are prohibited.
• Raw vegetarian diets allow raw milk and products made from raw milk, without cooking.
• Raw meat diets also allow the consumption of raw eggs, fish and meat.

What can you eat on the Raw Diet?

It is based on the consumption of fruits, vegetables, seeds and legumes, in their natural state or cooked at less than forty-four degrees , so that they do not lose their essential elements, such as their vitamins, minerals, nutrients and enzymes.

How do I start a raw diet?

Okay, here’s where the magic begins! Starting your raw diet adventure requires a little planning and a lot of enthusiasm.

Educate Yourself: Think of this as the backstory of your favorite hero. Get to know what raw diets are all about.

Choosing Your Approach: This is like choosing your hero’s powers—pick what suits you best!

Consult a Healthcare Professional: They’re like your team of advisors. Seek their wisdom before embarking on your raw food adventure.

Planning Meals and Stocking Your Kitchen: Time to gear up! Make sure your kitchen is filled with all the superhero foods you need.

Gradual Transition and Adaptation: Rome wasn’t built in a day, right? Same with your new diet—take it slow and steady.

Listening to Your Body: Your body talks, and you should listen! If something doesn’t feel right, it’s time for a tweak.

What’s on the Raw Diet Menu?

Get ready to tantalize your taste buds! Imagine a rainbow-colored buffet that’s both healthy and Instagram-worthy.

• Fresh fruits are a cornerstone of a raw food diet. This comprises apples, bananas, berries, citrus fruits, grapes, mangoes, and other fruits. They give natural sweetness and are high in vitamins, minerals, and fiber.
• Raw veggies: A wide variety of raw veggies are ingested. These include leafy greens (lettuce, kale, spinach), cucumbers, carrots, bell peppers, tomatoes, zucchini, and others. They give important vitamins, minerals, and antioxidants.
• Raw nuts and seeds (almonds, walnuts, cashews, etc.) and seeds (sunflower, pumpkin, chia, flaxseeds) are high in healthy fats, protein, and fiber. They are frequently soaked and dehydrated to make them more digestible.
• Sprouted Grains and Legumes: Some raw food aficionados consume sprouted grains such as quinoa and legumes such as lentils and mung beans.
• Raw Dairy replacements: Dairy replacements such as almond milk, cashew cheese, and coconut yogurt are frequently used in raw vegan diets. These give recipes creaminess and taste.
• Healthy fats from avocados, olives, and cold-pressed oils (olive oil, coconut oil) are utilized in dressings, sauces, and for flavor.
• Seaweed & Algae: For their distinct flavors and nutritional benefits, some raw diets include sea vegetables such as nori, dulse, and spirulina.
• Fermented foods such as sauerkraut, kimchi, and raw kombucha are included because of their probiotics and gut health advantages.
• Fresh herbs and spices, such as basil, cilantro, mint, and cayenne pepper, are used to improve the flavor of uncooked dishes.

Read Related: Is macrobiotic diet good for weight loss?

Pros and Cons of the Raw Diet

Among its advantages we have:

• It is a source of antioxidants and phytonutrients
• Covers the organic needs of vitamins, fiber and minerals.
• Protects against colon cancer
• Preserves vitamin C

To the detriment of the raw diet, the following are noted:

• Eating too much fiber causes inflammation and calcium deficiency
• There are foods that are better absorbed if they are cooked.

Who should not follow the Raw Diet?

To carry out raw diet diet you must be in very good health. It is not recommended for people :

• Anemic
• Malnourished
• People with AIDS
• Digestive disorders, etc.

Raw Diet Example

In general terms and composed of 3 meals:

Breakfast

• vegetable juice
• Fruit salad
• Tea

Food or Lunch

• raw tomato soup
• Vegetable Salad
• Fruit
• vegetable juice

Dinner

• vegetable juice
• Vegetable salad
• Dehydrated peas and beans
• Fruit
• Tea

Your Seven-Day Raw Diet Plan

It’s like planning your superhero training schedule. Here’s a peek at your seven-day raw diet plan:

Day 1: Kick-off with a green smoothie, a veggie-loaded salad, and zucchini noodles for dinner.

• Breakfast:
  • Smoothie made from spinach, kale, banana, and almond milk.
• Lunch:
  • Mixed greens, cherry tomatoes, cucumber, bell peppers, and a lemon-tahini vinaigrette top this raw vegetable salad.
• Dinner:
  • Noodles of zucchini with a raw tomato and basil sauce
• Snacks:
  • Cucumber slices with hummus.

Day 2: Dive into a chia pudding breakfast, creamy cashew dip, and stuffed bell peppers for dinner!

• Breakfast:
  • Almond milk, chia seeds, and berries are combined to make chia pudding.
• Lunch:
  • Raw broccoli and cauliflower florets with a cashew cream dip.
• Dinner:
  • Raw stuffed bell peppers with a vegetable stuffing, sprouted quinoa, and a tomato-cashew sauce.
• Snacks:
  • Salad with fresh fruits.

Day 3: Smoothie time again! Plus, indulge in nori rolls and raw nuts for snacks.

• Breakfast:
  • Smoothie made from spinach, kale, pineapple, and coconut water.
• Lunch:
  • Salad of spiralized raw beets and carrots with a citrus vinaigrette.
• Dinner:
  • Avocado, cucumber, and julienned carrots are stuffed into raw nori rolls. Serve with tamari sauce on the side.
• Snacks:
  • A mixture of raw nuts and seeds.

Day 4: Mango smoothie, taco salad, and bell peppers with guac for that extra zing!

• Breakfast:
  • Smoothie of mango and banana topped with chopped almonds and shredded coconut.
• Lunch:
  • Salad of raw zucchini and corn with a lime-cilantro dressing.
• Dinner:
  • Salad with raw taco “meat,” lettuce, tomatoes, avocado, and salsa.
• Snacks:
  • Guacamole on sliced bell peppers.

Day 5: Enjoy an acai bowl, zucchini noodles with pesto, and fresh pear snacks.

• Breakfast:
  • Acai bowl with fresh berries, coconut flakes, and raw granola on top.
• Lunch:
  • Salad of raw cucumber, tomato, and red onion with balsamic vinaigrette.
• Dinner:
  • Spiralized zucchini noodles, carrots, and a peanut-lime sauce make up this raw pad Thai.
• Snacks:
  • Celery sticks dipped in almond butter

Day 6: Get refreshed with a papaya smoothie and sushi rolls—yum!

• Breakfast:
  • Smoothie with papaya and lime.
• Lunch:
  • Massaged kale salad with chopped apples, dried cranberries, and a lemon-tahini dressing.
• Dinner:
  • Avocado, cucumber, and mango sushi rolls. Serve with soy sauce and pickled ginger.
• Snacks:
  • Pear slices topped with cinnamon.

Day 7: Finish strong with a watermelon smoothie and a delightful raw meal of zucchini noodles with pesto.

• Breakfast:
  • Smoothie with watermelon and mint.
• Lunch:
  • Salad of raw asparagus and mushrooms with Dijon mustard vinaigrette.
• Dinner:
  • Raw zucchini noodles with basil, pine nuts, and olive oil pesto sauce.
• Snacks:
  • Dates, almonds, and cocoa powder are used to make raw energy balls.

Conclusion:

To close this post, we will point out that diets must be balanced and always planned by a nutritionist . In the case of the raw diet, it must be in perfect condition and still consult your trainer or professional beforehand if it is interesting for you.

A raw food diet is low in calories, high in fiber, and based primarily on healthy foods , so eating this way will lead to weight loss .