Content
The raw diet is based on consuming only plant foods and some fish, which should be eaten raw. Because it is rich in fiber, it can increase satiety, preventing the person from easily feeling hungry, in addition to being low in simple carbohydrates, calories and fat, which is a good option for those who want to lose weight.
However, it is always recommended to look for a nutritionist before starting a new diet or a new dietary pattern, as the professional will assess what the person's needs and goals are to indicate the best food model, whether for weight loss or healthier habits. .
How the raw diet is made
The raw diet is made with the consumption of only natural and raw foods, such as fruits, vegetables, tubers, seeds, vegetables, mushrooms and grains such as lentils, beans, oats, flaxseeds, wheat and fish, in this practice it is only allowed to heat food up to a maximum of 40ºC.
The raw diet can have health benefits, because in addition to reducing the body fat index, improving digestion, increasing the sensation of energy in the person, and also reducing levels of stress and anxiety. However, following the diet for long periods can cause teeth erosion, B12 deficiency, iron, calcium and proteins, in addition to causing irregularities in the menstrual cycle and can lead to amenorrhea, which is when menstruation stops.
Raw diet lose weight?
A raw food diet can help weight loss and even improve blood cholesterol levels, because it is rich in fiber and facilitates the digestion of food, which causes a feeling of satiety, in addition to being low in simple carbohydrates. and fats.
However, it is important to pay attention to the accordion effect, since once weight is lost quickly, the body can stay alert and store more available fat, in addition to reducing metabolism to ensure normal hormone production.
Thus, although the diet can be used to lose weight, it is important to have guidance from the nutritionist so that a complete assessment is made and an adequate nutritional plan is elaborated, mainly because this diet can become quite restrictive, and keep the diet balanced after the diet is essential to preserve the goals achieved. Check out the menu for quick and healthy weight loss.
Menu for 3 days of raw diet
Throughout the week it is important that more foods are included in the list and that others leave, so that there is more nutritional variety on the menu.
The following is an example of a menu for the raw food:
Meal | Day 1 | Day 2 | Day 3 |
Breakfast | 1 glass of mango juice + ½ avocado with 2 tablespoons of oats. | 1 cup of beaten pineapple juice with 1 kale leaf. | 1 pear + 2 slices of melon + 1 glass of rice milk. |
Morning snack | 1 glass of banana smoothie with chia + 30 grams of Brazil nuts. | 1 glass of soy milk + 2 slices of papaya with 1 tablespoon of flaxseed. | apple apple with cinnamon and chia + 3 dates. |
Lunch | 4 tablespoons of cauliflower rice + 3 tablespoons of sprouted beans + 1 cup of tomato, cucumber and onion salad with 1 teaspoon of olive oil + 1 tablespoon of flaxseed flour + 1 glass of orange juice. | mushrooms + 2 plantains + 4 lettuce leaves + cucumber + carrot + grated raw potato + 2 spoons of sprouted lentils. | 4 cabbage rolls with grain sprouts, spinach salad with broccoli + 1 tablespoon of sesame + 2 mushrooms + small slices of salmon + 1 teaspoon of olive oil.
|
Afternoon snack | banana fruit salad, apple, tangerine and watermelon + 1 tablespoon of chia. | avocado + 3 tablespoons of oats. | 2 lemons whipped with 250ml of coconut water + 1 apple. |
Dinner | chard, cabbage and spinach salad + 1 mashed avocado with ½ onion, ½ pepper and ½ tomato with 1 teaspoon of olive oil + 2 small plates of tuna. | carrot soup + 1 diced radishes with arugula and cherry tomatoes + 1 tablespoon of nuts and olive oil to taste. | pumpkin soup + cabbage strips with olive oil + cabbage and carrots. |
Supper | 1 glass of lemon juice with orange and rosemary. | 1 glass of banana smoothie with honey + 30 grams of almonds. | 200 ml of green cabbage and leek broth. |
The amounts in the menu above can vary according to the objective, physical activity routine, age, sex and even nutritional needs. For this reason, it is recommended to consult a nutritionist so that the diet can be adapted to the person's needs.
5 recipe options for the raw food diet
Some recipes that can be included in the diet are:
1. Pumpkin soup with leek and onion
Ingredients
- 300 grams of pumpkin;
- ½ onion;
- ½ leek;
- 1 liter of water.
Way of doing
Heat the water for 2 minutes over low heat, at the end of this time the water will be around 70º C. After peeling, washing and cutting the food into cubes, beat the pumpkin in the blender with half the amount of water for 5 minutes, use the rest of the water to make the soup more liquid if necessary, season with salt to taste, and place the rest of the ingredients on top.
2. Creamy banana smoothie
Ingredients
- 2 frozen bananas;
- 1 tablespoon of honey;
- 50 mls of water.
Way of doing
Wash the banana well, do not remove the peel and beat everything in a blender, serve still cold.
3. Zucchini noodles with white sauce
Ingredients
- 1 zucchini;
- 2 garlic cloves;
- 240 ml of coconut milk;
- 4 basil leaves.
Way of doing
Grate the zucchini, peel and knead the garlic cloves, mix them with coconut milk, season with salt to taste and add the basil last, already on the plate.
4. Mango mousse
Ingredients
- 2 large, very ripe mangoes;
- frozen coconut milk;
- 2 tablespoons of honey;
- 1 spoon of chia;
- 2 mint leaves.
Way of doing
Wash, peel and remove the mango seed, beat all the ingredients in a blender, serve still chilled.
Contraindications
This diet is not suitable for people who have diverticulitis, gastritis and ulcers, or has recently undergone intestinal surgery, as frequent consumption of raw fruits and vegetables such as beans, peas, wheat, lentils and other raw grains can make the situation worse, due to being rich in fiber and staying longer in the body, and being more difficult to digest.
The raw diet is also contraindicated for children, as it can be restricted and hinder their growth and development. Understand how to do children's food reeducation.
Created by: Tua Saúde Editorial Team
Bibliography>
- ADVANCED RESEARCH IN LIFE SCIENCES. Pros and Cons of Raw Vegan Diet. 2019. Accessed on 06 Aug 2020
- BAILEY, Christine. The raw food diet. 1.ed. United Kingdom: Duncan Baird Publishers, 2012. 6-90 p.
- MAHAN, L. Kathleen et al. Krause: Food, Nutrition and Diet Therapy. 13.ed. São Paulo: Elsevier Editora, 2013. 165-168.