A raw food vegan diet involves eating plant foods that have not been heated above 116 degrees F. While it may seem you are limited to celery sticks and green salads, raw food vegans consume a wide variety of foods including nuts, seeds, cold-pressed oils, whole grains, sea vegetables and fruits. Raw food enthusiasts maintain that their eating plan helps naturally manage weight, while providing renewed energy and health.
Types of Food
In addition to eating plain fruits and vegetables, raw food vegans employ a variety of techniques to create diversity in the diet. Nuts and seeds can be made into "milks" and "cheese." Grains and seeds are sprouted to release their natural enzymes. Raw food vegans use dehydrators to create crackers and granola or to warm foods slightly before consuming. Raw food vegans consume soups, raw nut butters and smoothies whipped up in high-speed blenders. All cooked foods and animal products, including eggs, dairy and fish, are off-limits on a raw food vegan diet.
Weight Loss Potential
Weight loss on any diet comes about when you eat fewer calories than you burn. A raw food vegan diet helps you achieve a lower calorie intake because many fruits and vegetables have a low calorie density, meaning you can eat large servings without taking in a high number of calories. Raw food enthusiasts maintain that you lose weight on a raw food vegan diet because your body more efficiently digests your meals. Advocates claim you absorb the nutrients from raw foods readily, resulting in increased energy, thus a higher calorie burn. When eating raw, high-quality foods, your body is satisfied, and you are less susceptible to cravings and binging that ruin other diet plans.
Nutrition Concerns
Vegans, especially raw food vegans, may be at a risk for certain nutrition deficiencies. When you are seeking to lose weight and restrict calories, you may be at an increased risk. Vegans must plan carefully to obtain adequate amounts of calcium, zinc, protein, omega-3 fatty acids and vitamin B-12. Consult your doctor or a registered dietitian about the possibility of taking supplements to make sure you get adequate nutrition while following a raw food vegan plan.
Considerations
Some raw vegan foods are calorie dense. Some healthy foods, such as nuts and seeds, are high in calories. Too much of these foods can prevent weight loss. Purchased raw vegan bars, cereals and crisps may contain a large amount of calories and fat. When planning a raw food vegan diet, measure your portions of high calorie foods and account for them in your overall plan.
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