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Processed foods, on the other hand, are often high in added sugars and fats that lend flavor and texture and extend shelf life. Meats and other animal products contribute fat -- especially unhealthy saturated fats -- and tend to be energy dense, meaning they contain a large amount of calories for a small amount of food. Raw fruits and vegetables, on the other hand, are low in energy density, which means you can eat a lot and fill up on fewer calories.
Although nuts and seeds can be high in calories, they're dense in nutrients, which means they're beneficial for your health when eaten in moderation. In addition, most foods you can eat raw are plant foods, which are high in fiber. Fiber adds bulk to your diet and fills you up more efficiently than many processed foods, which helps control your appetite so you take in fewer calories -- a boon to weight-loss success.
The Vegetarian Resource Group cites four studies that linked a raw diet with "substantial loss of weight. Any diet is difficult to follow if it's too strict.
If you deny yourself a certain food or food group that you love, you're likely to cave at some point, potentially forsaking your diet altogether. Eating some cooked food while on a primarily raw diet is a good idea, both for the sake of sticking to your diet and to meet your body's needs. For example, whole grains are important sources of B vitamins, and milk is a major source of vitamin D. Written by Simone Samuels. Share on: Group 7 Created with Sketch. Group 9 Created with Sketch. Group 10 Created with Sketch. Group 11 Created with Sketch.
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Email Created with Sketch. Group 4 Created with Sketch. Here are seven benefits that I did not see coming: 1. Going raw got me back in the kitchen. The raw food diet helped me discover food intolerances.
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The Raw Food Diet: Is it Healthy and Good for Weight Loss?
Categories: Raw Food Diets. There are 23 references cited in this article, which can be found at the bottom of the page. Include more fruits and vegetables. The basis of a raw foods diet is large quantities of raw or dehydrated fruits and vegetables.
However, on a raw foods diet you may end up eating more than this. This is great for weight loss because these foods are low in calories, but high in fiber and other essential nutrients. Have a spinach or kale salad! Include protein. Obviously raw food diets don't suggest eating raw chicken or beef. However, protein is an essential nutrient to your diet and still needs to be consumed at every meal. It helps keep you feeling satisfied longer after your meals are completed.
Even though you're following a raw foods diet and protein options are limited, you should still include a serving at each meal or snack. Since raw beans and lentils are inedible, these are allowed to be soaked so you can eat them.
Include a serving of whole grains at most meals. Whole grains are minimally processed and contain all parts of the grain - germ, endosperm and bran.
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They are higher in protein which can help meet protein needs , fiber and other essential nutrients. Include heart healthy fats. Although there are certain types of fat to avoid on a raw foods diet, there are other types of fat that you should include on a raw foods diet. Include regular servings of "heart healthy" fats throughout the week. These types of fat have been shown to support a healthy heart and cardiovascular system.
The Pros And Cons Of A Raw Food Diet
If you're eating seafood, stick to a oz portion of these foods. If you're eating nuts or using olive oil, stick to 2 tbsp per serving. Drink adequate fluids. Staying properly hydrated with the right types of fluids is important for any diet - including a raw foods diet. Most health professionals recommend consuming around glasses of clear, sugar-free beverages each day. This amount will be dependent on your age, gender and activity level. Keep a water bottle with you at all times to help you reach your required fluid needs throughout the day.
Skip the oven and stove. Raw foods diets are based on the principle that eating foods that are uncooked or very, very minimally cooked provide more nutrients to your body. However, finding enough foods that can fit into a raw foods diet can be difficult if you're used to preparing meals with your stove, oven or microwave. The theory behind eating raw foods is that heat, especially high levels of heat and heating foods for extended periods of time, destroys vitamins, minerals and antioxidants in many foods especially fruits and vegetables.