A raw food diet plan naturally includes a lot of fresh fruits, raw vegetables, nuts and germinated grains-
These whole foods are always more nutritious than processed garbage. But does it make sense to limit your diet to raw food? Can eating raw food help you lose weight? Here's what you need to know about the raw food diet.
What is the raw food diet?
Raw food diet is a diet that does not include cooked food, mainly relying on raw fruits and vegetables, a small amount of raw or soaked and germinated nuts, seeds, grains and some.
Beans. Raw diet is very fashionable, and some may be as extreme as single diet. Others include a more balanced food mix.
However, the raw food movement can be traced back to the early 20th century, when a famous Swiss doctor published a study on the benefits of eating a "balanced diet of raw vegetables and fruits". His research is based on the second law of thermodynamics, which points out that the more energy is changed or transferred (that is, through cooking), the more energy is wasted or lost. He also pointed out that no other species can cook food.
Today's primitive diet adheres to the concept of "primitive is better", but most followers follow their own explanations. Just like the vegetarian diet, some raw eaters may be more relaxed or stricter. Although there is no set of macro nutrients that can be decomposed, they follow some "rules"
-Mainly, most of your diet includes raw food.
However, raw eaters sometimes deviate from these rules. Some people choose foods that are completely unheated, some choose soaked or germinated foods, some rely heavily on high-fat foods, some rely more on low-calorie fruits and vegetables, and some may even eat raw meat or eggs.
What can I eat with a raw diet?
Raw food lovers believe that food is the healthiest to eat in its natural uncooked form. As the theory says (and remember that not all theories have been proved), cooking food will produce toxins and eliminate the nutritional value of food. What can I eat with a raw diet? If you don't need to cook, you can eat.
Once you remove calories from the equation, it will automatically exclude any food you need to cook to enjoy them-such as pasta, rice, beans and meat (although some marginal fans should eat raw meat and technical sashimi).
. Nevertheless, the diet plan mainly includes dark green leafy vegetables, other fresh agricultural products, germinated grains, nuts and seeds, and there may be some sashimi if you don't follow a vegan diet.
If you hate cooking, how about eating raw food?
Remember, if you hate cooking, how can we say that a raw food diet will attract you? How is that possible? In raw food, dehydration, soaking and germination can all be substituted.
Roast, stir-fry, stir-fry, but because the temperature cannot exceed a certain range, the "cooking" time usually increases.
Recipes are not in minutes, but in hours, especially those that need dehydrating agents. Even if the dishes are really "original", they will ask you to prepare all the products. So, if you are looking for an excuse not to stay in the kitchen, losing weight by eating raw food will disappoint you.
What are the benefits of eating raw food to lose weight?
We have determined that the raw food diet may be too strict and take more time than preparing "raw" food. But what are the benefits of a raw food diet? There is an obvious benefit: you will eat more whole foods and less junk food. This is definitely a good thing.
The biggest advantage of the raw diet is that many foods we traditionally eat-such as salads, fruits, nuts, seeds and some whole grains-
It is one of the healthiest foods eaten by human beings. But is raw food more nutritious than cooked food? This does show that,
Some types of cooking will produce more potentially harmful substances, called heterocyclic amines, but not other substances. Of course, a diet centered on fast food and refined sugar will not be the healthiest choice.
However, as far as cooked vegetables are concerned, it is a bit unclear. Some vegetables do lose some nutritional value during cooking. For example, broccoli is in
When cooking, you will lose about one-third of the vitamin C content (but there is almost no loss when cooking).
Other foods actually gain higher nutritional value in the cooking process. For example, studies have shown that cooking tomatoes will increase the content of lycopene. There are many other reasons for cooking some foods: some foods will be easier to digest when cooking, including raw vegetables. Without cooking, some foods are inedible or unsafe, such as beans, grains and animals in protein.
Although raw food contains enzymes, they are not necessary for digestion. Digestive enzymes are produced in the body, so we don't need to digest them properly through food intake. Another important factor to consider is-
If you don't like raw vegetables, you won't eat them.
Therefore, even if the boiled cauliflower slightly reduces the nutrients, if the original cauliflower is the only choice and I choose not to eat it, it will still be better than the zero vitamins and minerals I get.
. For people who don't like the taste of raw vegetables, eating cooked food is much better. The best way is to choose all kinds of raw materials and cooked food to get a comprehensive and nutritious diet.
What are the risks of eating raw food?
What are the risks of raw food diet? First of all, the raw food diet is restrictive. Moreover, as you know, when the diet is too strict, it is difficult to maintain normal operation for a long time. Besides, because there are so many foods on the taboo list, it may be a challenge to get the required nutrition. Raw food diet is very limited and often lacks necessary nutrition.
If you try to rely only on raw food, it may even be ... if you don't plan ahead, it will be dangerous. Take protein as an example-not only does raw food usually contain no meat, but it also contains some
Protein, the best vegetarian source, is also banned, so it is even difficult to get your recommended intake. For example, yogurt and cheese are usually pasteurized. Eggs and most beans need to be cooked, but tofu is not raw.
Bottom line: For most people, losing weight by eating raw food is not a long-term thing. Avoiding cooked food, such as vegetables, beans, fish or grains, means lacking some extremely beneficial nutrients. Then there is the problem of fiber, a nutrient. You can get enough nutrition by eating raw food.
Most of us don't have enough fiber, but there may be too many good things. A sudden switch to high-raw or whole foods may greatly increase your fiber intake. This may cause constipation.
Does raw food help to lose weight?
Eat more fruits and vegetables and less processed food.
This is always a healthy habit. Needless to say, if you remove pasta, hamburgers, potato chips and biscuits from your diet, you may see some positive results. But this is not the weight loss effect brought by the raw food weight loss method. Eating healthier and more nutritious food is a good helper for you to control your weight.
You can get these benefits from a plant-based diet without excluding beans, grains, nuts and all other healthy staple foods, making your meal plan easier to manage. Restrictive rules of raw food diet may make it difficult to maintain for a long time, so you may not stick to your raw food diet plan long enough to lose weight.
conclusion
If you are interested in raw food diet, experts suggest adding some raw food recipes to your meal plan.
. But relying too much on the "perfect" plan may hinder your weight loss goal, so focusing on getting more lean protein, fruits, vegetables, whole grains and healthy fat in your diet is the foundation of your weight loss!
If it helps you, I hope it can be adopted!