Raw Foods to Lose Weight

A typical raw foods diet consists of plant-derived foods, such as fruits, vegetables, nuts, seeds and sprouted grains and legumes, that haven't been heated above 115 degrees F. You may also eat a plant-based diet that contains many raw foods, but also allows for cooked foods and some amounts of animal-derived foods, such as meat, fish and dairy products. In either case, whole, natural foods provide numerous dietary benefits and may enhance weight management.

Function

Weight loss typically requires a caloric deficit, meaning you must consume fewer calories than the amount you burn through physical activity. Many raw natural foods -- like nuts, seeds, sprouted grains, fruits and vegetables -- contain rich amounts of fiber and water, which contribute no calories and promote fullness. Eating primarily raw foods may help ease this process. Fresh fruits and vegetables are also lower in calories per serving than processed foods, such as french fries, potato chips and pastries.

Effectiveness

Your personal weight loss results by increasing your intake of raw foods depends upon the quantity of foods you eat, your physical activity level, your current weight and your overall health. In a study published in the "Journal of Nutrition" in Oct. 2005, researchers analyzed the diet and physical health of 201 raw food dieters, who had followed the diet for an average of 3.5 years. On average, the dieters demonstrated a body mass index of 20.8. BMI, which is calculated using a person's height and weight, is a useful body fatness for most people, according to the Centers for Disease Control and Prevention. A score between 18.5 and 24.9 is considered optimum.

Risks/Challenges

A raw food diet can be difficult to follow, particularly if you enjoy and are accustomed to cooked or processed foods. Few restaurants cater to raw food diets and you may find frequent shopping trips and planning your meals and snacks in advance necessary. If you take the diet to an extreme, by eliminating all cooked foods for example, the potential benefits, such as improved weight management, nutrient intake and cholesterol levels, may reduce and potential may increase, according to a "Today's Dietitian" article published in March 2005. Your body absorbs some nutrients, such as lycopene, prevalent in tomatoes, best from cooked foods. A strict raw food diet may also contain too little vitamin D, calcium or vitamin B-12, which is found primarily in animal-derived foods, and lead to excessive weight loss, energy decline and fatigue. Left untreated, nutrient deficiencies can lead to osteoporosis, bone fractures, skin problems and depression.

Suggestions

If you're drawn to a raw food lifestyle and have excess weight to lose, gradually increase the amount of fresh, colorful produce at your meals and cut back on heavily processed, high-sugar and fatty foods. Replace regular soft drinks with fresh-squeezed vegetable juice, for example, and swap potato chips out for fresh-cut vegetables or fruit salad. Replace potato chips with nuts and high-fat cheeses with avocados. If you wish to go full-fledged raw-foodist, seek guidance from a dietitian to ensure that your daily nutrient needs are met. Authors of "The Raw Food Revolution Diet: Feast, Lose Weight, Gain Energy, Feel Younger," Cheri Soria, Brenda Davis and Vesanto Melina, recommend experimenting with raw foods before beginning the diet and paying special attention to raw protein sources, such as nuts, avocados and seeds, and vitamin B-12, which is available in some varieties of nutritional yeast.