What is the raw food diet? It is when a person consumes uncooked and unprocessed fruits, vegetables, nuts and grains for health purposes. Many people believe when you cook foods, it depletes the vitamins and nutritional value. In the beginning of a raw food diet, it is not usual for people to immediately feel detox symptoms like a nausea, headaches and dizziness. You may also craving for carbohydrates for the first few days. You will also drink 8-8ox glasses of water per day.
The Benefits of Eating a Raw Food Diet
The health benefits are priceless; it includes weight loss, improvement in hair, skin, bones, energy and improves the body regulatory system. It lowers the risk of high blood pressure, diabetes and heart disease risks.
Any organic, unprocessed and natural foods such as:
Fruits
Dried Fruit
Vegetables
Seaweed
Nuts
Grains
Beans
Legumes
Seeds
Coconut Milk
Fresh Juice – Fruit and Vegetable
You will prepare your food with a blender, juicer, chopper, and food dehydrator on a regular basis. Smoothies are a great source for vitamins, minerals and protein throughout the day.
You will get carbohydrates through vegetables like carrots, fruits and whole grains. Nuts, seeds, green leafy vegetables and grains will provide your daily protein. You fat source will come from coconut milk, almond milk, avocado, nuts and seeds. It is important to drink your daily intake of fresh water every day.
Vitamin Supplements
Because of the change in diet your body will need supplements in addition to the intake of raw food. Your body will need calcium, fish oil, B12, Protein and vitamin C. Vitamins are great for new cell development, the change in the metabolism, heart health and disease prevention. Do not take your vitamin supplements at once; spread them out over an 8 hour period.
Sample Raw Food Diet
Breakfast
Apple, Banana, Grapes, walnuts, coconut milk and water. Take your vitamin supplements.
Lunch
Have a garden salad, sunflower seeds, water and fresh fruit juice. Take your vitamin supplements.
Dinner
Fresh Juice, large salad, almond milk and water. Take your vitamin supplements.
Check with your doctor before starting any diet. A raw food diet is not appropriate for everyone. If you have heart disease, anemia, nursing or pregnant the raw food diet may not be right for you. If the detox symptoms are too overwhelming for you, discontinue this diet immediately.
A full raw food diet menu:
Day 1: Monday Morning: 2 young coconuts, with coconut meat and water blended together in a cream. If young coconuts cannot be found, blend 2 avocados with mature coconut water.
Afternoon: 5 oranges. 2 avocados. Spinach leaves.
Snack: 3 oranges.
Evening: One large spinach salad containing cucumber, tomato, and green onion salad with 1 avocado and fresh-squeezed lemon.
Day 2: Tuesday Morning: One large papaya eaten whole or blended with orange or lime juice.
Afternoon: 4 oranges. One small green-leafed vegetable salad (containing kale or spinach) with 10-20 almonds and fresh-squeezed lemon.
Snack: 2 oranges.
Evening: Large salad containing 80% green-leafed vegetables, 2 avocados, cayenne pepper, and an orange squeezed as dressing. 1 quart (1 liter) of freshly made vegetable juice containing at least 60% green vegetables, 40% other vegetables or fruits (i.e. squash, peppers, okra, etc.).
Day 3: Wednesday Morning: 1 quart (1 liter) of freshly-made orange juice mixed with 1/2 avocado or 3 teaspoons of flax seed oil. (Mixing a fat with a sugar for breakfast will time-release the sugar for more endurance energy).
Afternoon: Cucumber, 10 pitted dates, lettuce mixed salad. Squeeze an orange into the salad as dressing.
Snack: 2 persimmons. Assorted green leaves (lettuce, spinach, endive).
Evening: Large salad containing 80% green-leafed vegetables eaten with 1-2 cups of raw nuts, and an orange squeezed as dressing. Add several servings of raw dulse seaweed to the salad. Add 30-40 Sun-ripened olives (if available).
Day 4: Thursday Morning: 2 large pomegranates and 3 oranges cut and juiced on a citrus juicer. Blend with 0.5 ounces (0.015 liters) flax oil if desired.
Afternoon: 8 dried prunes. Silicon salad! (see Appendix C: Sunfood Recipes).
Snack: 2 asian pears. Assorted greens (kale, spinach, baby bok choy).
Evening: Nori rolls! Be creative! (see Appendix C: Sunfood Recipes).
Day 5: Friday Morning: 8 tangerines. 1 avocado.
Afternoon: Cucumber, okra, zucchini, onion mixed salad. Add high-quality extra virgin cold-pressed olive oil as dressing
Snack: 2 tangerines. 1 grapefruit.
Evening: Large salad containing 80% green-leafed vegetables, 2 avocados, and an orange squeezed as dressing. 1 quart (1 liter) of freshly made vegetable juice containing at least 60% green vegetables (including 3 ribs of celery), 40% other vegetables or fruits (i.e. asparagus, apple, cucumber, etc.).
Day 6: Saturday Morning: 1 Papaya mixed with lettuce or mixed with 1 avocado.
Afternoon: 1 cup (0.25 liters) of wheatgrass juice blended or juiced with 3-4 apples or 1 quart (1 liter) of freshly-made vegetable juice containing at least 50% celery, 50% apples or pears.
Snack: 2 apples. 10 almonds.
Evening: Large salad containing 80% green-leafed vegetables (including kale or spinach), 2 avocados, and high-quality extra virgin cold-pressed olive oil as dressing. Add 8 pitted dates to the salad for added zest.
Day 7: Sunday Morning: A fruit smoothie with 1 sliced banana, plain yogurt 8oz and I cup of strawberries (frozen). You can add a tablespoon of honey (optional)
Afternoon: 1 quart (1 liter) of freshly made vegetable juice containing at least 60% green vegetables (including 3 ribs of celery), 40% other vegetables or fruits (i.e. jicama, pumpkin, etc.).
Snack: 2 pears. 1 zucchini.
Evening: Large salad containing 80% green-leafed vegetables, 3 avocados, and a lemon or lime squeezed as dressing.
*After you reached your weight goal from the raw food diet, you can slowly go back to cooked foods. Start with eating a combination of raw and add one cooked food. Start with a cooked protein for the first 5 – 7 days. Example:
Chicken, Charred Tomato & Broccoli Salad
1 1/2 pounds boneless, skinless chicken breasts, trimmed or 3 cups shredded cooked chicken breast
4 cups broccoli florets
1 1/2 pounds medium tomatoes
2 teaspoons plus 3 tablespoons extra-virgin olive oil, divided
1 teaspoon salt
1 teaspoon freshly ground pepper
1/2 teaspoon chili powder
1/4 cup lemon juice
Example:
After 5 -7 days of cooked protein, add vegetables and carbohydrates.
In the morning have an orange, yogurt, and a cup of oatmeal.
Lunchtime try an apple, salmon 4oz, cooked broccoli and wheat bread.
At dinnertime have baked chicken, brown rice and string beans.
Keep raw foods in your daily diet. If you go up in weight, just go back to the raw food diet again. I have done this and kept the weight off for over 5 years now. Yes, it is that simple! It will take some strong discipline behavior, but you can do it. Some people choose to add protein and stick with the raw foods, but this is up to you.
The upside is raw fruits and vegetables will never make you gain weight. Eat all you want. In fact, the more you consume, the more you lose. It is a natural metabolism booster. For more details about the raw food diet visit The world’s sexiest diet-7 day Raw FOOD Weight Loss Diet.
