A raw food diet involves eating at least 75 percent raw plant foods. To be considered raw, food should never reach a temperature above 116 degrees Fahrenheit. Raw food dieters use techniques such as sprouting, soaking, juicing, blending, sun drying and dehydrating to prepare their meals. Advocates say the diet plan helps improve your energy, nutrient absorption and health, as well as allowing your body to settle into a natural, healthy weight.
Step 1
Start to decrease the amount of meat you eat in your diet. Eat more fish and cooked vegetarian dishes over the course of about two weeks to prepare you for a raw vegan diet plan. Switch to organic ingredients to restrict your exposure to pesticides and other toxic contaminants. Stick to just 3 to 4 oz. of fish and ½ cup of grains to keep calories under control. Eat raw vegetables with most meals.
Step 2
Research raw food recipes and techniques. Use websites and cookbooks to learn about sprouting, soaking, dehydrating and blending.
Step 3
Start eating one raw meal per day after two weeks on a cooked vegetarian plan. Eat only fruit and 1 oz. of raw, soaked nuts at breakfast or make a large raw salad for lunch.
Step 4
Add a second raw meal per day after one week. Continue to eat one cooked meal per day so you do not become overwhelmed by the raw preparation process.
Step 5
Switch your third meal to all raw when you feel ready. Experiment with making your own raw nut milks and nut "cheeses," juices and smoothies.
Step 6
Consume mostly fresh vegetables and fruits at all meals, cooked or raw. Focus on leafy greens, bell peppers, carrots, cauliflower, eggplant, tomatoes and zucchini. Include apples, apricots, bananas, berries, citrus, mangoes, melons, peaches, pears and pineapples.
Step 7
Limit intake of high-calorie raw foods. Measure portions of nuts, dates, seeds, coconut and coconut oil, cold-pressed olive oil, sprouted grains and avocado, and track your eating plan to be sure you are consuming fewer calories than you burn daily.
Tips and Warnings
- Purchased raw products, such as granola bars and crackers, might be convenient, but they are expensive and usually high in calories. Learn to make your own so you can control the ingredients and calorie content. If you keep only two raw meals per day and stick to a low-calorie diet, you can still lose weight.
- Consult a doctor before following any diet plan. Certain nutritional deficiencies might occur if you do not follow a balanced eating plan. For example, raw vegans can be at risk of getting too little calcium, vitamin B-12 and protein.
Things You'll Need
- Juicer
- High speed blender
- Dehydrator
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