Many people who eat a diet that consists mainly or completely of raw foods lose weight, even when they're not trying to shed pounds, according to Columbia University. Proponents say that raw diet foods not only help with basic weight loss goals, but can provide you with more energy. However, you also can suffer some side effects and nutritional deficiencies when eating only raw diet food.
Raw Diet Basics
To follow a true raw diet, avoid eating food that's been cooked to a temperature above 118 degrees, according to Columbia University. Proponents say that cooking food destroys valuable nutrients, enzymes and minerals that can help you lose weight and gain energy. Raw diet adherents usually soak some foods, such as grains and other starches, which can't be eaten raw.
Foods to Include
People who follow a raw diet usually include foods such as uncooked fruit, vegetables, nuts and sprouts, according to Columbia University. Fruit, vegetables and sprouts represent good low-calorie diet foods, while nuts can allow you to bring healthy fats into your diet. Raw diet adherents also eat grains and legumes, although they'll first soak them or sprout them. Some raw food dieters, but not all, eat raw meat.
Potential Weight Loss
The raw food diet works effectively for weight loss; according to a study published in 1999 in the "Annals of Nutrition and Metabolism," men and women following a long-term raw foods diet lost between 22 and 27 lbs. However, some of the people in the study, which lasted for 3.7 years, lost too much weight -- the study reported that about 15 percent of the men and 25 percent of the women had abnormally low body mass indexes by the end of the diet period.
Considerations
Although raw diet foods generally cover healthy food choices, it's possible to overdo a raw food diet by consuming too much food raw, causing you to suffer negative health effects, according to Columbia University. The diet can lack adequate calcium, iron and B vitamins, and may not represent a safe choice for pregnant women, children, people with osteoporosis or people suffering from iron-deficiency anemia. It's safe to incorporate some raw fruits and vegetables into your diet, but if you're considering eating a pure raw food diet, check with your physician first.
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