Raw Food Diet – a diet without cooking


The aim: 

Good weight loss system what helps to improve health.

The claim: 

Raw food diets provide far fewer calories than is generally recommended, it contains natural ingredients, vitamins, and nutrients what are useful for our health and which leads to weight loss. 

The theory: 

Raw foodism traces back to the late 1800s, when Maximilian Bircher-Benner, a doctor, discovered he could cure his own jaundice by eating raw apples. Thus began a series of experiments testing the effects of raw food on human health, and the diet has continued to evolve. Raw food hasn’t been cooked, processed, microwaved, irradiated, genetically engineered or exposed to pesticides or herbicides. It includes fresh fruits, berries, vegetables, nuts, seeds and herbs in their whole, natural state

How does the Raw Food Diet work?

Pros & Cons

  • Fruits and veggies dominate the menu
  • Nearly guaranteed weight loss
  • A short time preparations
  • No cooked , microwaved or processed food

There are numerous variations of the raw food diet, and you have the power to shape your own. Typically, though, about 75 to 80 percent of what you eat each day will be plant-based foods never heated above 115 degrees Fahrenheit.

Most followers are vegan, but some choose to consume raw animal products, such as raw (unpasteurized) milk, cheese made from raw milk, sashimi, raw fish and certain kinds of raw meat. You’ll eat lots of fresh fruit and vegetables, sprouts, seeds and nuts, including cashews, sunflower seeds and raw almond butter; some foods are marked as raw and sold at grocery stores, while others require home-prep. Grains are also OK, as are dried organic legumes (think lentils, chickpeas, adzuki beans and mung beans) eaten raw. Other common choices include cold-pressed extra-virgin olive oil; raw virgin coconut oil; and raw coconut butter. Freshly-squeezed vegetable juice and herbal tea are also staples.

Do's & Don'ts

Do: Invest in a juicer, blender and dehydrator.

These tools help prepare raw dishes. Dehydrate apples, for example, to make crunchy raw apple chips.

Do: Eat RAW

               You see, eating raw is just another way of preparing your food. But the variety and kind of foods largely remain the same. Make lots of freshly-squeezed juice. Be creative and throw in your favorites – carrots, lemons, oranges, apples and ginger.It's fun!


One of the advantages of organic foods is that they contain much more nutrients, including alkalizing minerals than conventional grown foods. Thus eating organic speeds up weight loss.

Eat DELICIOUS and when you want

You'll only succeed on a raw food weight loss diet if the food you eat is delicious. Thus make sure you buy the best, freshest and most delicious ingredients. These are fresh, organic and locally grown. Then, use the tastiest recipes. Don't be cheap on your food - you deserve the best. Also remember that you can eat as much, as often and as pleasurable as you like.

Don’t: Eat anything heated above 115 degrees F.

Avoid food cooked in any way, processed, microwaved, irradiated and genetically engineered food, as well as anything that’s been exposed to pesticides or herbicides.

Expected results

This type of the diets is strict and has low level of calories that’s why you will loose weight following some rules. According different researches raw food diet has less calories than a great amount of others.

Does it have cardiovascular benefits?

Such as an eating pattern heavy on fruits and veggies, but light on saturated fat and salt, is considered the best way to keep cholesterol and blood pressure in check and heart disease at bay we can consider that this diet has a positive effect.

Can it prevent or control diabetes?

Such as this diet has the lowest level of sugar and cholesterol it could help.

Are there health risks?

The easiest way to lose excess fat is to eat lower calorie foods that are high in nutrients but extremely restrictive diets have been associated with growth problems for people of all ages. the American Dietetic Association do not recommend it for children. And it’s up to you to create a sensible plan and avoid risks .

How well does it conform to accepted dietary guidelines?

Fat.  Getting the recommended daily amount of 22 to 34 grams for adults helps you feel full and promotes good digestion. Thanks to the raw food diet’s emphasis on fruits and veggies, you’ll likely stay on the low end of the government’s recommendation that between 20 to 35 percent of daily calories come from fat.

Protein. The diet’s in line with the recommended amount of protein. Green leafy vegetables, nuts and seeds, beans and grains are all good, raw protein sources.

Carbohydrates. It’s within the acceptable range for carb consumption.

Salt. The majority of Americans eat too much salt. On the raw food diet, however, you shouldn’t have trouble staying within the government guidelines. Those guidelines recommend a daily maximum of 2,300 milligrams of sodium, but if you’re 51 or older or African-American, or have hypertension, diabetes or chronic kidney disease, that limit is 1,500 mg.

Other key nutrients. The 2010 Dietary Guidelines call these “nutrients of concern” because many Americans get too little of one or more of them:

  • Getting the recommended daily amount – 22 to 34 grams for adults – helps you feel full and promotes good digestion. Fruits, veggies, whole grains, beans and legumes are generally high-fiber, so you should easily meet the recommendation on the raw food diet.
  • A sufficient amount of this important nutrient, according to the 2010 Dietary Guidelines, counters salt’s ability to raise blood pressure, decreases bone loss, and reduces the risk of developing kidney stones. It’s not that easy to get the recommended daily 4,700 mg. from food. (Bananas are high in potassium, yet you’d have to eat 11 a day.) The majority of Americans take in far too little. How much potassium you get on a raw food diet depends entirely on which raw foods you eat, but because you’re almost certainly eating more fruits and veggies than you were before, you’ll likely get more potassium than most people.
  • It’s essential not only to build and maintain bones but to make blood vessels and muscles function properly. Many Americans don’t get enough. Women and anyone older than 50 should try especially hard to meet the government’s recommendation of 1,000 to 1,300 mg. per day. Meeting the goal is difficult on a raw food diet, and whether you succeed depends on your meal choices. A 2-cup serving of homemade sesame milk (sesame seeds blended into raw milk), for example, packs 70 percent of the recommended daily amount of calcium. Other good sources include kale, dandelion greens, dates, dried apricots, wheat berries and quinoa that’s been sprouted and soaked.
  • Vitamin B-12. Adults should shoot for 2.4 micrograms of this nutrient, which is critical for proper cell metabolism. Getting enough can be difficult on a raw food diet, since B-12 is mostly found in animal products. Nutritional yeast will help you satisfy the recommendation, but a B-12 supplement might be necessary.
  • Vitamin D. Adults who don’t get enough sunlight need to meet the government’s 15 microgram recommendation with food or a supplement to lower the risk of bone fractures. It can be difficult to get enough on a raw food diet; a supplement may be necessary.

Supplement recommended?  Taking a supplement could provide a benefit.

How easy is it to follow?

It’s quite difficult to follow this diet, and raw foodism doesn’t feet each dieter. Raw food diets often require tedious preparation, such as blending foods to make smoothies and sauces, and dehydrating ingredients to make crackers and “cookies.” It requires time and special equipment to make your everyday menu various and delicious.


Low. Raw dishes aren’t standard fare at restaurants, so expect to spend a lot of time scouring menus. Organic or raw food grocery stores are your best bets for shopping. And meal prep can be a lengthy process, especially if it involves juicing and blending, sprouting seeds, germinating nuts and dehydrating and fermenting other types of food. Preparing apple-cinnamon maple-pecan granola, for example, is a 3-day ordeal that involves soaking raisins and dehydrating the entire mix.


Nutrition experts emphasize the importance of satiety, the satisfied feeling that you’ve had enough. Hunger shouldn’t be a problem on a raw food diet. Beans and other legumes, veggies and whole grains, which are emphasized, are believed to take longer to digest, meaning they’ll keep you feeling fuller longer. You’re also free to choose how many calories you want to take in, and can increase your level if you’re getting too hungry.


You'll only succeed on a raw food weight loss diet if the food you eat is delicious. Thus make sure you buy the best, freshest and most delicious ingredients. Try different flavours for example crunchy, nutty buckwheat sunflower seed pizza crust, topped with herbed pine nut macadamia cheese. For dessert, try papaya-pineapple pudding topped with Tahitian vanilla sauce. Or vanilla cupcakes with lime frosting, which are made of almonds, macadamia nuts, sunflower and pumpkin seeds, almond butter, agave nectar, dates, and mashed avocado.

How much does it cost?

A raw food diet can be pricey. Organic ingredients tend to cost more than other types, and not every grocery store carries a wide array of raw and organic products. Plus, you’ll need to have some appliances ( at least blender)

Does the diet allow for restrictions and preferences?

Raw food diets can be easily adapted—choose your preference for more information.

What is the role of exercise?

Although the raw food approach deals only with diet, that doesn’t mean you shouldn’t exercise. There's no doubt that including exercise or physical activity is going to compound the benefits of this diet. You'll find yourself with so much energy that you'll want to exercise. You'll want to get outside and enjoy yourself. As you transition to a higher Raw diet, you'll find yourself wanting to move around.

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