Raw food diet: harm and benefit, menu and recipes

What is a raw food diet?

The founder of the raw food diet system is considered to be the Swiss naturopathic doctor Max Bircher-Benner, who in the 19th century formed the concept of “live” nutrition. It is based on the fact that in nature, a living organism needs living food that does not require heat treatment above 45 ° C, since heating above this threshold threatens the destruction of vitamins and valuable enzymes in products.

The development of technologies for the production and storage of food has led to an increase in refined food with a depleted nutritional composition, which leads to the harm of a constant deficiency of vitamins and macro- and micronutrients: people forget that a person “eats what he is used to eating.”

Advantages and disadvantages

The power system in question is gaining popularity. More and more people are studying the benefits and harms of eating food for the human body. The fact is that after heat treatment, food loses some of its nutrients.

Advantages:

Increases immunity and performance.
Strengthens teeth and gums.
Normalizes water balance in the body.
Improves the condition of hair and skin.
Prevents the appearance of puffiness, obesity, and skin rashes.
Relieves hemorrhoids.
Normalizes blood pressure.
Improves intestinal function and relieves constipation.
Prevents bad breath from occurring.
Maintains normal weight.
Eating raw food minimizes the risk of gout, rheumatism, atherosclerosis, kidney and heart diseases.

Flaws:

the proportions of proteins, carbohydrates and fats are not observed.
Exacerbation of diseases of the digestive system.
The appearance of an allergy to a certain product.
Breakdown.
Deficiency of vitamins and microelements that are present in dairy products and meat.
High cost of vegetables and fruits.
Yellow complexion.
Risk of food poisoning in winter as vegetables are grown using pesticides and nitrates.
Sweet fruits make it difficult to lose weight.
There are few like-minded people in your circle of friends.

NOTE: You can communicate with adherents of a raw food diet via the Internet.

Now you know the pros and cons of the famous power system. The list of shortcomings can be kept to a minimum if everything is planned correctly. Particular attention should be paid to purchasing food.

Types and features of raw food diet

From the variety of existing varieties of raw food diet systems, its main varieties can be distinguished:

Veganism. A “pure” type of raw food diet that excludes all animal products and leaves only plant foods for the benefit of a healthy metabolism.
Vegetarian. This system eliminates meat and fish, but allows for the beneficial nutritional properties of eggs and dairy products.
Omnivore. In the diet of this type of raw food diet, in addition to plant foods, there is any raw and dried food, including meat, fish, seafood, eggs and, in some cases, milk.
Fruitarianism. This raw food diet system involves eating fruits, berries and certain types of vegetables, which in some cultures are classified as fruits - tomatoes, cucumbers, etc.
Raw meat diet, or carnivorous raw food diet. The least common type, whose adherents believe that the beneficial properties for the body are found in seafood, as well as meat, fish, including eggs and milk: all the nutritional benefits that can be obtained from animals.

Depending on the methods of diet planning, there are also:

Raw mono diet. With this version of the diet, the principle works: one product for one meal.
Mixed raw food diet. The food intake system is based on the ratio of nutrients in their composition. For example, a separate nutrition system establishes a combination of the most compatible types of products: proteins with starch-free carbohydrates, and so on.
Monotrophic raw food diet, or monoeating. The principle of this system is: one method - one product, excluding heat treatment.

In a wide discussion, mixed veganism received the greatest resonance as the most beneficial for healing the body. It is in the context of this type of raw food diet that we will discuss further.

The benefits of a raw food diet

The main position of the raw food diet system is to recognize the harm of thermally processed food. To learn more about the benefits and harms of a raw food diet for the body, it is important to get acquainted with the rationale for this system from the point of view of biology and medicine.

In nature, hot food is not present in principle.
Morphologically and functionally, the digestive apparatus of the human body does not have mechanisms designed for digesting hot food. By contacting areas of the gastrointestinal tract, hot food causes the breakdown of proteins and can damage the gastric mucosa and disrupt juice secretion and fermentation, which ultimately leads to ulcers.
Vitamins and enzymes of thermally processed foods are partially destroyed. At the same time, the content of useful enzymes involved in autolysis decreases: this inhibits the digestion of food at the intracellular level and leads to difficulty in assimilation and contamination of the body. The raw food diet system eliminates such energy-consuming and disruptive digestion of food.
In thermally processed food, the structure of healthy complex carbohydrates is disrupted, and the content of minerals is also significantly reduced.
The bactericidal and anti-inflammatory properties of such food for the body are lower, which negatively affects the disinfection of the oral cavity and creates conditions for the development of dental diseases. In a raw food diet, fiber is not changed, as in cooked food, therefore it promotes blood flow in the oral cavity during chewing, creates an alkaline environment and increases the absorption of calcium: ultimately, it eliminates its compensation by leaching from bone tissue, including teeth.
The low bactericidal properties of processed foods, in turn, enhance the mechanism of food leukocytosis, the essence of which is to suppress the harm of dangerous substances that enter the body. In this case, agents hazardous to health activate the leukocytes that suppress them within 1 – 1.5 hours. A raw food diet reduces the regular use of this protective mechanism, which significantly strengthens the properties of the immune system.
High temperature disrupts the alkaline reaction characteristic of most plant foods, as a result of which the acid-base balance of such food shifts to the acidic side. The benefits of a raw food diet therefore lie in the alkaline properties of plant foods, on the one hand, and on the other, in the content of biologically active components in its very composition that destroy the harm of pathogens, which serves as a significant saving in the body’s immune defense.
In raw food products such as cabbage, lettuce, yellow and red fruits, garlic, etc., all antioxidants and other active substances are preserved, which are almost completely destroyed during heat treatment - and cooking is almost impossible without it .
A raw food diet increases the content of vitamins, enzymes and other useful biologically active substances in the body, which reduces the load on the liver in situations of their deficiency and is a prevention of both pathologies of this filter of the body and general health.
Such a nutritional system results in the benefit of regulating the body’s water balance, which brings a beneficial effect of a raw food diet for kidney function, helps in the treatment of rheumatism and skin problems.
The intake of useful, highly active natural complexes into the body during a raw food diet stimulates the synthesis of hormones and the function of the endocrine glands.

The main benefit is that it helps strengthen the immune properties of the body, which, with the help of a raw food diet, can eliminate existing diseases - both seasonal colds and chronic ones. An increase in the overall quality of life automatically manifests all secondary beneficial effects: normalization of weight, increased energy, elimination of inflammatory processes and activation of recovery processes in the body.

Changes in appearance

People who profess such a system as a way of life are easily distinguished by their good physical shape, clear skin and energizing eyes.

Women appreciate the benefits of a raw food diet the most. In addition to a beautiful figure, the raw food diet system will manifest itself over time in improving the condition of hair, skin and nails.

It is also interesting that over time, the benefits of a raw food diet in strengthening gums and teeth are noted - due to the active stimulation of the oral mucosa and increased blood flow.

As for tooth enamel, switching to a raw food diet may initially have a negative effect on it due to acid and a change in the chemical properties of the environment in the mouth, but subsequently the teeth are restored and strengthened. In the first stages of a raw food diet, therefore, you should especially carefully rinse your mouth after eating.

About the experience of restoring teeth on a raw food diet - a story in the video:

Improving gastrointestinal function and increasing physical activity

Heat-treated food loses its ability to stimulate peristalsis. The raw food diet system, thanks to the beneficial properties of preserved fiber pectins in products, also eliminates the effect of intestinal sluggishness and the associated harm of hemorrhoids, constipation, colitis, polyps, oncology and other intestinal diseases.

In addition, the health benefit of switching to a raw food diet is that in a short time it helps cleanse the body of waste and toxins.

With a raw food diet, foods are absorbed faster and removed from the digestive tract, causing less fermentation, gas formation, inflammatory processes and the harmful release of toxic breakdown products. As a result of prolonged rotting of heavy foods, the intestinal mucosa suffers; damage can manifest itself in intestinal permeability and leaky gut syndrome.

Normalization of water metabolism in the body is one of the beneficial consequences of a raw food diet, which makes you forget about the problems associated with the harm of kidney and skin diseases, as well as rheumatism.

Under the influence of high temperatures, the bioplasm of products is disrupted, as a result of which they lose their energy potential.

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The properties of plant foods that are easy to digest also reduce the body’s energy costs for its digestion, as a result of which, in the process of practicing a raw food diet, an unlimited amount of energy appears and activity increases. Eliminating heavy meals is beneficial in eliminating states of lethargy and drowsiness.

There is also a lot of debate about the impact of a raw food diet on the properties of enzymes vital for the body. During the thermal processing of foods in the digestive tract, in particular in the pancreas, digestive aids are produced - enzymes (endogenous). On the other hand, foods with a temperature of up to 44 ° C, consumed on a raw food diet, have the ability to provide the body with exogenous enzymes from the outside, which help digestion, thus removing its own enzymatic load.

Change in taste preferences

The harmful consequences of addiction to unhealthy refined foods with the inclusion of artificial components entail a significant change in taste habits. For example, sweetening fruits with sugar dulls the sensation of their natural sweetness and distorts the perception of the entire flavor bouquet that nature has so generously endowed with fruits.

The benefit of an alternative nutrition system will be the opportunity to use a raw food diet to train your taste analyzer to enjoy the variety of natural tastes, a new perception will be formed, the ability to hear and understand your body more deeply: how it reacts to certain foods, how it signals hunger or oversaturation. All this will gradually shift preference habits to a healthier set of products.

This reconfiguration to natural taste occurs due to changes in chemical reactions against the background of improving the quality of microflora in the intestines and freeing the body of toxins on a raw food diet.

Effect on the psyche and memory

The activation of powerful recovery processes when switching to the concept of a raw food diet is manifested by a beneficial effect on both consciousness and brain function. The ability to concentrate, improve memory, and restore the functioning of the nervous system as a whole.

The benefits of the raw food diet system will be manifested precisely in a systematic approach, in which the harmony of the needs of the mind and body is maintained.

Short-term use of a raw food diet as a diet can, on the contrary, reduce the quality of brain function due to the natural stressful effects of changing the daily set of foods and the need for a period of adaptation of the body, which should be taken into account when deciding to switch to a new system.

Effect on appetite

A diet rich in fiber on a raw food diet helps to quickly satiate and improve the functioning of the gastrointestinal tract. However, there may be problems with maintaining a feeling of fullness: during the adaptation stage, there is an increased appetite, when the body, out of habit, requires something “heavier”, and you just need to get used to being full of raw food.

In this regard, it will be useful to balance the diet on a raw food diet towards the content of nuts and grains. So, adding 6 pieces of high-calorie nuts and dates to one of your meals will help keep you feeling full for much longer.

There may be rashes on the skin due to cleansing of the body.

Diet effectiveness

The human body is filled with minerals and vitamins if the menu contains fruits and vegetables. And the topic of the benefits and harms of a raw food diet for women remains relevant today. Representatives of the fair sex tirelessly fight against excess weight. They use different methods for this, including a raw food diet.

To lose weight, you need to gradually remove meat products from your diet and add plant foods. Doctors recommend restructuring the menu in the summer. Eat food in small portions and minimize thermal processing of food. It is recommended to eat vegetable or fruit salads immediately after preparation.

If you can’t live without meat, then eat it dried. We present to your attention an approximate vegetarian diet for 1 day. Based on the example, you can create a menu for the week.

Breakfast – grated apples with dried apricots.
Lunch – carrot soup.
Afternoon snack – banana and strawberry smoothie.
Dinner – Chinese cabbage and radish salad.

For snacks, use vegetable or fruit juices, various seeds, nuts and dried fruits.

Benefits of a raw food diet for weight loss:

No need to count calories.
Raw vegetables and fruits are consumed in unlimited quantities.
Blood vessels are cleansed and cholesterol is reduced.
Weight stabilizes.

NOTE: you can lose 1 kg or more in a week.

Reviews and results

Currently, many are attracted to proper nutrition, it helps improve well-being and eliminate excess weight. When learning the basics of a raw food diet, you should also read reviews. We invite you to consider the personal experience of Evgenia Dovzhenko. She is 43 years old and has been a raw foodist for 3 years.

The woman had been following a raw food diet for almost 20 years. During this time, she tried separate meals, stopped drinking and smoking, and has not eaten meat for 7 years. She highlights the following benefits of this diet:

Sleep improved.
Increased performance, no fatigue.
There is no feeling of hunger.
Blood pressure is normal.
Strong immunity.
Excellent bowel function.
The food is easily digestible.
Doesn't gain excess weight.
Painless and regular periods.
No caries.
Libido is normal.

The disadvantages include hair loss, the body’s rejection of eye lenses, and the appearance of acne. Sometimes I suffer from diarrhea, a slight increase in body temperature, and a headache.

Doctors' opinions also play a special role. Experts support that raw food retains more nutrients. Fiber cleanses the intestines, but its excess causes exacerbation of gastrointestinal diseases. And uncontrolled consumption of vegetables and fruits can lead to anemia.

In the video about the negative experience of a raw food diet.

Contraindications

Who shouldn't be a raw foodist?

Reviews and results are a good thing, but each technique is not easy, as it has many nuances. Of course, there are many advantages, but if you deviate from the main principles, you can harm yourself.

You can't be a raw foodist:

Women who have not given birth.
Pregnant.
Children and teenagers under 21 years of age.
Elderly people over 60 years old.
Nursing mothers.
Infected with the immunodeficiency virus.
For those who have undergone surgery.

It is not recommended to eat exclusively raw food for colitis, gastritis, and stomach ulcers. This list also includes diseases of the nervous and endocrine systems.

Conclusion

In conclusion, I would like to note the role played by the benefits and harms of a raw food diet for men. Their body is different from women, as they produce completely different hormones. And vegetarian food does not provide the required amount of microelements and vitamins. Lack of zinc and selenium negatively affects reproductive function. But life expectancy increases significantly.

Now you know what the benefits and harms of a raw food diet are. The effectiveness of such a nutrition system depends on a properly formulated diet. Also, do not forget about contraindications. Literally after a month, results will become noticeable, some of the extra pounds will go away, and the condition of the epidermis will improve.

Raw food diet for weight loss

Food on a raw food diet contains bioregulators - plant hormones, enzymes, vitamins, which include a sense of proportion in the amount of food consumed. Their absence in thermally processed foods affects the harm of overeating.

Studies of women on a raw food diet for 7 months showed a stable weight loss of 3.8 kg: the benefit of such a diet is the gradual nature of the decrease in body weight, for those who have it above normal - according to the body mass index (BMI), which is healthier approach to the dietary menu.

This indicates the beneficial properties of a raw food diet as a system that, unlike diets, provides a gradual reduction in body weight, without unpleasant sensations, affects the body deeply and not superficially, minimizing stress.

With such a nutritional system, food is easier to digest and the body becomes full faster. The digestive process itself is normalized, and the feeling of hunger appears less frequently.

Inflammatory processes in the oral cavity disappear, due to which the effect of bad breath is eliminated, and the face acquires a healthy color.

And most importantly, switching to a raw food diet system will benefit from a powerful cleansing of the body from the damage caused by blockages as a result of long-term consumption of meat, bakery and sugar-containing products. With this natural removal of toxins, useful energy, which was previously spent on digesting food masses, remains at the disposal of the body, which manifests itself in a feeling of increased strength and activity.

At first, when practicing a raw food diet, you may need more food, which will not affect your body weight. Then, as the body adapts, satiety will increase while portions are reduced, to the point that a small amount of food will be enough for the whole day.

The menu consists of vegetables, fruits, grains, legumes, nuts, and herbs.

Attention! When switching to a raw food diet, a moderate exercise regime will be useful.

It is also important to maintain sufficient hydration of the body: at least 2 liters of still water per day, plus freshly squeezed juices or smoothies, which can be used to replace meals if desired.

In terms of the volume of food per day of a raw food diet, the optimal amount would be one and a half kilograms, in various combinations.

Important! It is better to start practicing a raw food diet by setting a “long-term goal” - improving health, which will automatically bring extra pounds back to normal.

It is this promising approach, in contrast to the manic desire to lose weight, that will help create useful motivation that will lead to a qualitative restructuring of the body.

When choosing a menu on a raw food diet, it is important to “listen” to your body: monitor its reactions and general condition, and, depending on this, adjust the composition of products.

Example of a daily menu for weight loss:

For breakfast: smoothie made from banana, sprouted wheat or buckwheat and greens, such as spinach. The properties of a healthy combination of proteins and vitamin-mineral composition in a gene-active form will be an excellent nutritional resource for the day.
For lunch: vegetable salad with the addition of fruits and finely chopped herbs to taste. You can add sprouted legumes, such as chickpeas. All products will benefit from seasoning with light cold-pressed oil.
For dinner: fruit salad with added vegetables. You can season it with cold pressed coconut oil.

It will be useful to drink purified water half an hour before meals, as well as fresh juices or coconut milk.

Raw food diet as a nutrition system for a child

Due to the lack of research on the benefits or harms of a raw food diet for children, the concern of parents seeking to improve the health of their child’s body is understandable.

On the other hand, the experience of families professing a raw food diet gives grounds for the following statements:

A raw food diet clearly benefits the child’s body, whose parents profess an appropriate healthy lifestyle and raise the child in accordance with it, starting from birth. In such cases, raw food children:

have correct eating habits and an unspoiled gastrointestinal tract;
not susceptible to the harm of diathesis, allergies, constipation, iron deficiency anemia, colds, gastritis, appendicitis;
during adolescence, hormonal changes do not have skin problems;
As a result, they receive strong immunity as a guarantee of maintaining health in the future.

Attention! There is no point in retraining a child from a traditional food system to a raw food diet. Any change in foods from your usual diet should be under the supervision of a doctor.

Raw food diet and pregnancy

During pregnancy, a raw food diet is theoretically allowed. The conclusions drawn by women practicing the system boil down to the following advice:

If you had no experience of a raw food diet before pregnancy, then during pregnancy, starting to eat according to a new system will be a radical decision, which it is better to refrain from. Changing the composition of food, even a very healthy one, during a period of hormonal changes can lead to a harmful unexpected reaction of the body.

The desire to help the body with the beneficial properties of plant foods on a raw food diet will be very correct, and a sense of moderation and the ability to distinguish between body reactions will come in handy. If adding raw foods does not cause a negative response, then you can practice.

On a raw food diet, the inclusion of sprouted grains will be beneficial, since they contain a biologically active maximum concentration of beneficial vitamins and enzymes.

The harm of a raw food diet

A properly organized, balanced menu on a raw food diet cannot harm those who have no contraindications.

Relative harm can be called a temporary deterioration in health, the so-called healing crisis, which for the body can manifest itself:

dizziness;
skin itching and rash;
cracks on fingers;
changes in urine;
slowing the pulse to 60 beats per minute.

These effects are natural, caused by the harmful effects of toxins when cleansing the body. Armed with an understanding of this mobilization reaction, it is necessary to remain calm and drink more for the benefit of accelerating the elimination of substances that are harmful to health.

Anyone who can survive such a period of recovery and adaptation on a raw food diet will be generously rewarded with healing at the cellular level.

That is why a raw food diet should not be approached as a quick diet: the process can stop at the dangers of intoxication and exhaustion. Changing the nutrition system should be slow and gradual.

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A quick transition to a new health system increases the likelihood of a subsequent breakdown and the harmful effects of stress on the body.

The greatest harm to the body from a raw food diet will be thoughtless and fanatical entry into the nutrition system, following an uninformed decision based on data analysis, but out of a desire to easily achieve immediate results, following fashion or the agitation of friends.

It is precisely this kind of motivation “without clear rationalization” based on uncontrollable drives that is classified even by the World Health Organization as a disorder of habits and drives. The line between harm and benefit here is very arbitrary, and the key lies in the awareness of the use of the raw food diet system and a competent approach.

Opinion of doctors and specialists

With all the diversity of opinions among supporters and opponents of the raw food diet system, official medicine is inclined to consider a complete transition to raw foods as an extreme for the body. Considering the benefits and harms of eating raw vegetables, fruits and grains, it would be reasonable to choose the “golden mean”. Doctors recommend focusing on a percentage ratio of 60 to 40: the predominant part will consist of plant products, balanced by prepared traditional foods. This approach to a raw food diet would be reasonable, especially in those climatic conditions when, out of season, the possibility of consuming plant foods is sharply reduced.

In the practice of a raw food diet system, following useful rules will also benefit:

The use of salt should be minimized. To compensate for its absence, sea kale, known for its beneficial properties, will help, which is filled with water, left for 5 minutes and added to food.
It will be useful to chew all food well: maximum saturation of the food mass with saliva accelerates its absorption and helps to obtain satiety in smaller quantities.
In winter, when the possibilities for variety in the raw food diet menu are reduced, you should not worry about this and use the benefits of mono-eating, for example, on sprouted grains, which compensate for the lack of all vital substances.
Sufficient physical activity and walks in the fresh air will benefit the improvement of metabolism on a raw food diet.
Try not to mix sweet and sour foods.
A daily routine in which you should start the day no later than 7 o’clock, go to bed no later than 10 pm, and refuse to eat after 8 pm will also be beneficial.

Raw food diet: where to start

Where to start the transition to a raw food diet? Here are a few steps that allow you to transition as efficiently as possible and without further disruptions:

We collect all the information about the raw food diet, its pros and cons. Let's get acquainted with all the nuances and subtleties of the direction.
We are looking for alternatives to our favorite dishes. The transition by eating delicious raw food dishes that are close to the usual ones is much easier and more comfortable.
We cleanse the body of harmful substances and stagnant fluid. You can carry out cleaning in any way, for example, by sitting on some fasting day.
We compose the diet in such a way that raw plant foods make up 50%. After some time, we gradually increase this percentage.
We completely give up salt and sugar.
1-2 times a week we spend completely raw food days, for example, on weekends.
We refuse fermented milk and dairy products.
Complete rejection of animal products.
Complete transition to a raw food diet. By this stage, all thermally processed food begins to be perceived by humans as inedible and completely tasteless. If this feeling arises, then the transition has been completed successfully.

How to switch to a raw food diet

The main guarantee of entering the raw food diet system without harm to the body will be a reasonable analysis of its pros and cons, taking into account the state of health. The main criterion is the need of the body itself: the approach should be purely individual, with consultation and support from a practicing specialist.

Attention! Proper transition to a raw food diet may take about one year.

To benefit from such a transition of the body to a raw food diet without harm to health, the following recommendations will be valuable:

The first step is to study information about the raw food system.
The next step is to prepare the body by cleansing the intestines and liver - at home or in a hospital - for the benefit of minimizing unpleasant sensations as a result of further natural cleansing of the body on a new food system with raw foods.
Next, you need to determine a strategy for switching to a raw food diet. For example, start with the recommended 60% raw – 40% cooked diet. You can reduce the percentage of plant products - to a level that is comfortable for the body and increase their quantity gradually, taking into account its needs - this will create conditions useful for rebuilding the microflora.
It is better to start a raw food diet in the beginning - mid-summer, and you will need to think about organizing your “winter” set of products for the future.
The calculation of the set of products must be done based on the balance of the BZHU.
The diet on a raw food diet is determined individually, based on the standard scheme of three daily meals.
If possible, it would be useful to try cooking foods at temperatures up to 40 °C, using steam, sprouting, and steaming.
Vegetable fats on a raw food diet must be included as dressings for dishes, but replaced with healthy “light” fats: unrefined, cold-pressed.
Interesting! Sunflower oil is considered one of the heaviest among vegetable oils: when eating raw food, it is better to replace it with options that are easier for the body - olive, hemp, flaxseed, coconut, milk thistle.
When creating a menu on a raw food diet, special attention must be paid to starchy foods: rice, zucchini, etc. Their quantity must be strictly controlled.
Important! The famous naturopathy specialist A. Chase emphasized the harmful effects of simple sugars, which starchy foods are saturated with, on weakening the mucous membranes and, as a result, the occurrence of inflammatory processes in the body.
Sugar must be obtained from fruits: apples, pears, grapes, peaches, various berries, as well as dried fruits and honey.
Attention! Honey, figs, dates, and raisins contain concentrated amounts of sugars, so it is important to maintain moderation in their consumption.
You should start your morning on a raw food diet by drinking water alkalized with lemon or honey. During the day, in between meals, drink 2 liters of clean water in sips.

Cleanse on a raw food diet

How to lose weight on a raw food diet? Quite easy, since the diet includes low-calorie foods. A person begins to eat foods rich in fiber. It is this kind of food that helps cleanse the intestines.

You don’t have to be a raw foodist for life; you can use the method to lose weight. Experts note that at first you will be concerned about stomach cramps, bloating, and gas formation. This phenomenon indicates a cleansing of the intestines; after a while, these symptoms will disappear. An active lifestyle and sports normalize metabolism and improve blood circulation.

If a person begins to eat raw plant foods, the body begins the process of rejuvenation and detoxification. Cleaning can take hours or several days. The procedure for removing toxic substances may be accompanied by vomiting, insomnia, weakness, and irritability.

At this point, do not engage in heavy physical work. It is recommended to drink clean water throughout the day. It is very useful to include fresh seasonal greens in the menu. Cleansing enemas are allowed.

You know about the nuances of cleansing the body. Now let's look at the organization of the procedure.

Choose the right time, for example, vacation. And on holidays it is better to refuse this event.
Before a raw food diet, reduce your consumption of coffee and tea, and then eliminate them from the menu.
Give preference to lean foods.
Be sure to remove alcoholic drinks from your diet, as they slow down the liver cleansing process.
Every day you need to eat 0.5 kg of vegetables.
If you crave salty foods, then eat celery.
Avocado is considered a very nutritious fruit as it contains fatty acids.
To obtain juice or smoothie, use the technique.
There is no need to introduce seeds, oils and nuts into the menu.
Do not add dried herbs to dishes.
Before use, rinse the fruits thoroughly in water.
Drink only water.

Proper cleansing is effectively used for weight loss. Much has already been said about the benefits and harms of a raw food diet, but there are still other equally important points.

The video gives recommendations on how to switch to a raw food diet.

Examples of dishes and menus for beginner raw foodists

In order to organize your menu from a large variety of raw foods - vegetables, fruits, beans, and so on, depending on the preferred type of raw food diet - you will need to get acquainted with various recipes that will help you combine foods into complete nutrition for the body.

The simplest options for entering such cooking would be:

Oatmeal. Nothing special, but on a raw food diet it should be prepared without boiling or pouring boiling water over it. Oatmeal is soaked in water or milk until it swells, and then crushed fruits and dried fruits are added. Later you can experiment with different types of cereals;
Vegetable puree soups. Unlike traditional ones, they also do not require cooking. Vegetables and herbs are chopped and blended with a blender, spices are added and decorated with herbs;
Vegetable cutlets. They can also be included in a raw food diet as an intermediate option. To prepare them, you will need a dehydrator - a special dryer for vegetables and fruits with a temperature regulator and various food modes: bread, marshmallows, pies and even pizza. Vegetables selected according to individual taste for the cutlet are chopped and placed in a dehydrator. The result is a healthy dish with a crispy crust and a tender core;
Vegetable and fruit salads on a raw food diet. The intended ingredients are crushed and sprinkled with vegetable oil or lemon juice.

For a winter raw food diet, it will be useful to make preparations, observing precautions and rules for preparing and storing food, in order to avoid their damage.

Disadvantages of a raw food diet for the body

There are many contraindications. The list of contraindications can go on for a long time. Let's name the main ones: chronic diseases of the kidneys, joints, digestive organs, reduced hemoglobin, tendency to heartburn and gas formation, bronchial asthma, anemia. In general, for any chronic pain, it is better to first consult with your doctor. After this, you can say for sure whether this method is safe for you.
Saturation of the body with toxins. All the benefits listed above apply to environmentally friendly products. A city person today is unlikely to find these. Most foods sold in stores contain pesticides, growth hormones, and so on. Remember that fresh foods require special storage conditions. If they are violated, you will have to forget about the benefits.
Many raw foods do not combine. For example, you should not eat vegetables and fruits, nuts and honey in one meal. This is the opinion of not only doctors, but also experienced raw foodists. It turns out that such combinations lead to indigestion, gas formation, and abdominal pain.
Monotonous diet. There are many cooking methods. And, if a person refuses heat treatment, he significantly limits his diet. No matter how hard you try to decorate foods, in their raw form their arsenal is limited. First of all, this negatively affects the emotional state.
Lack of B vitamins. Applies primarily to those raw foodists who choose vegetarian and vegan diet options. Plant foods are low in B vitamins. Irritation, depression, and nervousness appear. After all, the functioning of the nervous system depends on these components.
Lack of many other vitamins and minerals. Unfortunately, only in theory does raw food provide the body with many nutritional components. In practice, raw foodists do not receive enough of the same vitamins, fatty acids, and many minerals, including iodine, zinc, and iron. This leads to malfunction of many internal organs, changes in the menstrual cycle in women, and cardiovascular diseases . In addition, there are plant foods that should not be consumed raw. For example, spinach requires mandatory heat treatment. Without it, it harms the body and prevents calcium from being absorbed.

What's the conclusion?

The final decision, naturally, must be made by the person himself. We do not call for giving up a raw food diet, just as we do not require that you switch to it. We just want to remind you that experiments with the body are not recommended for children, the elderly, those suffering from chronic diseases, pregnant and lactating women. In other cases, act at your own discretion, but carefully monitor your health and general sensations.