Raw food diet for weight loss – a diet menu with recipes for a week, reviews on the results

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Refusal from heat treatment, or a raw food diet for weight loss – this is a diet that provides only raw foods in the diet. The results of such a diet always have a positive effect on the figure, but the health benefits of a raw food diet are in doubt among some doctors and nutritionists. The principle of nutrition without heat treatment has its advantages and disadvantages, which should be carefully read before starting a diet.

What does a raw food diet for weight loss

To lose weight, men and women use different methods. An effective way to get rid of extra pounds, improve the body recognized raw food diet. With this principle of nutrition, only those products that do not undergo heat treatment are used in food. As a result of a raw food diet, vitamins, minerals are better absorbed, the body is cleared of toxins. Losing weight on a raw food diet is due to the exclusion of carbohydrates, fats and a small amount of calories in allowed foods from the diet.

Raw food principles

The main principle of the diet is that foods should be fed into the diet without heat treatment. It is forbidden to fry, stew, smoke or otherwise process products. It is permissible to pour porridge with boiling water so that they are steamed, but no more. In addition, the rules of raw food diet for weight loss include such moments:

  • the food used is diverse;
  • It is forbidden to drink alcohol, carbonated drinks, coffee;
  • only organic products (vegetables, fruits, legumes, nuts, honey, greens) are used in food without pesticides, herbicides, other chemicals;
  • pickled or fermented foods should not be present in the diet.

Girl and vegetables

Raw food diet: benefits and harms

Eating exclusively fruits and vegetables with raw food, a person fills his body with vitamins and minerals, but deprives him of the necessary proteins and fats. Disputes about the advantages and disadvantages of such food do not stop. A raw food diet for weight loss has its advantages and disadvantages. Comprehensive studies have shown that the benefits of a raw food diet are as follows:

  • cholesterol is reduced to normal;
  • Housing and communal services is cleared of toxins and slags;
  • increased immunity;
  • the condition of the body improves;
  • the load on the cardiovascular system is reduced;
  • gastrointestinal tract normalizes.

Along with the useful properties of such a diet for weight loss, do not forget about the possible harm to a raw food diet:

  • pernicious anemia;
  • exacerbation of gastrointestinal diseases;
  • depletion of endogenous proteins;
  • deficiency of some useful substances (iodine, magnesium, zinc, others);
  • increased risk of parasites;
  • development of kidney stone disease;
  • hormonal disbalance.

Where to start a raw food diet for weight loss

Often, for beginner raw foodists, the question arises of how to switch to a raw food diet without harming your body. To minimize stress in the body, experts recommend starting with the rejection of meat and fish, switch to vegetarian food, and then gradually restrict foods and switch to a raw food diet. A smooth and long transition will allow you to adapt a little, get used to the new diet. Follow the following recommendations when losing weight so as not to harm yourself:

  1. Start a raw food diet in the summer or in the fall when there are a lot of fruits and vegetables in the public domain.
  2. Let the first periods of refusal of thermally processed foods be short, increase them over time.
  3. Eat small meals.
  4. Eat ready-made vegetable dishes immediately after cooking, so they will bring more benefits to the body.
  5. Eat out of time, but when you want to eat.

Vegetables in the basket and on the table

Diet Raw Food Slimming

If your goal is weight loss, losing weight, then refusing heat-treated food is an excellent solution for getting rid of extra pounds. This way of eating not only helps to improve the figure, but also makes the body healthy, strong, if you choose the right foods, monitor the diversity of the diet. A couple of months after you decide to lose weight on a raw food diet, you will not recognize yourself in the photo. Not only will the volumes change during weight loss, the condition of the skin and hair will improve.

Raw food diet – menu for weight loss

A raw food diet does not necessarily exclude meat, fish or eggs in the diet. Those who cannot refuse the listed products can introduce them into their diet. This type of raw food diet is called meat. In addition to vegetables, fruits allowed by vegetarians, raw meat eaters can add 300 g of raw, jerky or fish tartare per day. Often losing weight by this principle of nutrition is limited to vegetarian products. A day is allowed to eat no more than 2 kg of food. A vegetarian menu for a raw food diet for a week will look like this:



afternoon tea



tangerine, kiwi, banana

tomato and onion salad with vegetable oil

a little prune

smoothie of vegetables and herbs


raisin apples

vegetable soup (raw), carrots, grated

tomato and cucumber salad with vegetable oil

any fruit


steamed oatmeal with sliced ​​strawberries

salad of tomatoes, sprouted grains, bell peppers seasoned with olive oil


zucchini salad


pumpkin with seeds

sprouted wheat

banana strawberry smoothie

coleslaw with sesame oil


some pieces of melon

vegetable salad with herbs

dried bananas

tomato, arugula salad


strawberries or other berries

salad of zucchini, carrots, mushrooms, cucumber, green peas, greens

a handful of walnuts or cashews

any fruit


grapefruit or orange

turnips, nuts, spinach in the form of salad

mango smoothie

salad: avocado, chinese cabbage

In addition to the main meals, you can have a snack if you feel hungry. For a small meal, the following products are suitable:

  • dried fruits;
  • walnuts, peanuts;
  • a glass of fruit juice;
  • sunflower seeds.

Raw food diet – slimming recipes

In the transition to the new principle of nutrition for weight loss, it is important to cook a variety of dishes. Change the menu every day, otherwise you will quickly get tired of the diet. Raw food recipes for every day do not imply the content of salt and spices. The food includes first, second courses and desserts. At first, you can arm yourself with a spicy soup recipe. For cooking, take 2 tomatoes, 2 bell peppers, half hot pepper, garlic to taste and 1 tablespoon of chopped herbs. Prepare it like this:

  1. Beat all vegetables with a blender.
  2. Add 2 l of water to the vegetable mass.
  3. Let the dish brew and sprinkle with herbs.

Tasty and healthy oatmeal according to raw food recipes for weight loss is prepared as follows:

  1. Pour a glass of oatmeal with clean water and let it brew for at least 8 hours.
  2. Grind the dates, mix them with porridge, add raisins and a little vegetable oil.
  3. If desired, decorate the dish with fruit.

A great start to the day is the mango smoothie. To prepare a refreshing, nutritious, weight loss drink, whip all the ingredients in a blender and drink it fresh. You will need these ingredients:

  • Mango – 1 pc.;
  • spinach – a handful;
  • parsley – a small bunch;
  • celery – 2 sticks;
  • lettuce leaves – 2 pcs.;
  • juice from 1 lemon;
  • water – 2 glasses.

Mango Smoothie

Raw food diet – pros and cons

Among dieticians, there are both supporters of a raw food diet for weight loss, and opponents. The former confirm their point of view with the safety of products, the origin of the diet from our ancestors, who ate roots, berries. Opponents argue for a lack of nutrients, insufficient purity of foods, some problems that may be in the body. Experts recommend a raw food diet and weight loss to use in a metered way. In summer, you need to eat more fresh vegetables and fruits, and in winter add hot food to the menu, avoiding fried, fatty, sweet.

Diet efficiency

Slenderness and smartness are the changes that should be expected in the first few months after the transition to this type of food. The results of losing weight in raw food diet are noticeable almost immediately. The main mass loss occurs at the first time, when the body actively consumes its fat reserves. Over time, the process of losing weight slows down, the condition of the skin and hair improves, physical activity and endurance increase.

What is dangerous raw food diet

More and more people who want to lose weight are choosing a method of refusing to heat treat products – a raw food diet. A lot of scientists argue about whether it is worth fighting evolution and stop cooking food “on fire”. Everyone who decides to enter the path of raw foodists should know that the danger of a raw food diet still exists. Negative consequences arise from two sides:

  • due to the limited range of vitamins, minerals and other beneficial substances;
  • due to the likelihood of poisoning, which increases in the absence of a heat treatment that kills many toxic and harmful substances.

Girl with apple

Who is contraindicated raw food diet

There are a number of medical contraindications in which you should not engage in raw food diet. The acute need for animal proteins in humans persists until the age of 30, so doctors do not recommend limiting their diet on the principles of raw foodists until this age is reached, especially for children. There are other contraindications to a raw food diet:

  • violations of the digestive tract;
  • liver and pancreas diseases;
  • urolithiasis disease.

Doctors say that a raw food diet, like a medal, has two sides. Before abandoning the heat treatment of products and the traditional way of eating, you should carefully study the issue of raw food diet for weight loss, its likely consequences and contraindications. Carefully weigh the pros and cons, consider the risks, compare them with the benefits before starting a diet, watch a video that will answer some questions.

Raw Food Cleansing

Detox diet

Reviews of losing weight

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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