The increasingly popular raw food diet promises not only weight loss but increased energy, improved immunity, clear skin, enhanced mental clarity and, most importantly for food lovers, copious quantities of delicious, filling food. If weight loss is your primary goal for the diet, you will want to be careful about a few key ingredients that could pack on the pounds.
Definition
The raw food diet emphasizes whole foods that have not been pasteurized or otherwise heated above 105 to 118 degrees F, depending on whom you ask. This does not mean, however, that you must eat all of these foods in their natural state. Raw food cooks transform basic ingredients into a wide range of familiar recipes using basic kitchen equipment, such as a blender, food processor, spiralizer, mandolin slicer and dehydrator.
Staples
While you are losing weight on this diet your shopping list should emphasize vegetables and fruits. Secondary ingredients include nuts, coconut, olive oil and avocado. Raw condiments and flavorings include some brands of soy sauce, vinegar, olives, sun-dried tomato, agave syrup and dried herbs.
Meal Ideas
If you are a pasta lover, two raw staples will help you significantly reduce your cravings: kelp noodles and zucchini noodles. Look for kelp noodles in the refrigerated section of Asian markets and natural food stores. Zucchini noodles you can make yourself in just a few minutes with the help of a spiral slicer. Both of these noodles are nearly calorie-free and each takes well to a wide variety of sauces, including tomato sauce, pesto and Asian-style marinades.
Tips
If you hope to lose weight on this diet, your meals should emphasize vegetables over nuts, coconut butter, avocado and agave syrup. If you include a wide range of fresh produce and experiment with the recipes of innovative raw chefs, this should not only help to keep you full but will also please your palate. Examples include a wide variety of salads, mock rice made from cauliflower, raw teriyaki noodles, pureed beet dip and sandwiches made with leafy greens instead of bread.
Pitfalls
Many raw recipes call for large amounts of both nuts and olive oil. Ani Phyo's raw recipe books, for example, include soups which contain 1 cup of olive oil and 1 cup of nuts for only four servings. This can be dangerous because most people tend to think of soups as low-calorie and diet-friendly. If you struggle with your weight, you may want to stick to miso-based soups and reduce the amount of high-calorie oils in recipes. Do keep in mind, however, that if you're not eating much of what most people eat -- bread, pasta, rice, dairy, snack foods -- you probably have some extra room for calories from heart-healthy sources, such as raw nuts, olive oil and avocado.
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