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What Is the Raw Food Diet?
There are so many ‘diets’ and ‘lifestyles’ these days that it’s difficult to keep up. Am I right? From counting micros and dangerously low calorie diets to no carbs (no thanks) and high protein, what on earth does it all mean, and what should we be eating for optimum health?
When I first discovered the raw vegan lifestyle, I assumed it carried the same restrictions and false promises as the others I’d tried before it. But, having followed the raw vegan diet for several years now, and feeling more energetic, brighter and lighter than ever before, it’s safe to say that raw vegan trumps all others in the health stakes. Oh, also, there’s no calorie restrictions. *Does a little dance*
And, despite the fake news around this epic lifestyle, it’s not at all complicated. Essentially, countless studies have shown that diets high in fresh fruits, veggies, nuts and seeds can prevent and fight everything from diabetes to heart disease to cancer. So why wouldn’t we load our diets with them?
Studies have also shown that heating these nutrition powerhouses can damage some of their effectiveness and decrease vitamin and mineral content.
And you’ll be pleased – or elated, in my case – to discover that pizzas, chips, sushi, cakes and candies can all be made from raw plants. Just without the health warnings.
What can you eat on a raw food diet?
Of course, raw vegan diets, or a fruit-based diet as they might be described, involve an abundance of fresh and crispy salads, smoothies, juices and soups, but there’s an endless list of recipes for dishes fit for royalty, like raw enchiladas, strawberry shortcake pies and even a bacon lettuce and tomato sandwich. Check out my raw books guide for some seriously mouthwatering recipe books you need in your kitchen.
And, apparently, Megan Markle is partial to a plant-based meal or two. And if it’s good enough for her… just saying.
Related Post: Complete Raw Vegan Food List
What’s more, no animals were harmed in the making of these dishes, and vegan is the best diet for the environment. So you’re changing the world by eating raw vegan. Humble brag.
Of course, you don’t have to be super fancy to be raw vegan. Raw fruits and veggies in abundance are the staples, and the staples that’ll fill you with energy, fight disease and save the planet.
Foods to avoid as a raw vegan
Given that meat and dairy consumption has been proven to increase the likelihood of several serious diseases, including cancer, diabetes and heart disease, it’s best to avoid these altogether. Not only do they increase the risk of life-altering illnesses, but they destroy the environment, and involve the killing of billions of animals a year. As much money as the meat and dairy lobbyists like to spend on keeping us unaware of these facts, fortunately, there’s more awareness than ever about the risks involved with eating meat and dairy, and so many alternatives to munch on that you will not miss it.
Is raw food healthier than the cooked food?
How about eating a cooked vegan diet? As much as this is a preferable alternative to the standard American diet, and certainly a way of introducing yourself to a plant-based lifestyle, for optimum nutrition, raw is key. This is because, however you cook food, its molecular structure changes and new chemical configurations are formed – carcinogenic byproducts too. So not only does the vitamin and mineral content suffer, but it can be harmful to your health.
Related Post: Raw Food vs. Cooked Food Nutrition
On the flipside, raw vegan food contains some epic nutrients and disease-fighting properties that are completely unique. Phytonutrients, responsible for the beautiful colors of fresh fruits and veggies, fight harmful viruses, strengthen our immune systems and reduce our risk of cancer.
Why start a raw food diet?
So I’ve mentioned some benefits of a raw diet already – can you tell I love this lifestyle? But there’s so many more that make this lifestyle the best for your health, the best for the environment, and the best for the planet.
I’ve already mentioned (possibly a few hundred times already) that the raw vegan diet can prevent major diseases. I mean, that’s reason enough to give it a go, really… but the benefits of the raw vegan lifestyle really know no bounds. From increased energy – because your body hasn’t got to use it all digesting a multitude of complex foods – to better, glowing skin, raw vegan will have you living your best life in no time.
Related Post: 7 Epic Benefits of the Raw Vegan Lifestyle
Oh, and it doesn’t harm the animals or the planet.
And it can be much less expensive than the standard American diet, contrary to popular belief.
Right, this is ridiculous now. Suffice to say, it’s awesome.
How to start a raw vegan lifestyle in 10 steps
I know that it might seem worlds away from the standard American diet, which is undoubtedly a good thing, but allow me to show you how to make the change in 10 simple steps. You’ll be a raw-food-lifestyle-connoisseur, looking and feeling your best in no time!
1. Stock up on raw vegan goodness!
We all know how tempting it is to have 1 or 2 cookies if your cupboard is full of them, which quickly turns into 3 or 4, and then 5, and then before you know it, the packet’s gone, and you’re trying miserably to plead ignorance when the kids get home. So, to avoid this temptation, get rid of as much toxic, sugar-laden, processed foods as you can, including meat and dairy, and stock up on some beautiful natural foods.
You don’t even have to change where you shop to start living the raw vegan life. Simply explore the fruits, veggies, nuts and seeds aisles, stocking up on the staples.
Related Post: Complete Raw Vegan Food List
Foods I tend to eat daily are bananas, mangos, blueberries, grapes, zucchinis, peppers, carrots, apples, avocados and spinach, with a handful of almonds, cashews or brazil nuts, although, normally I order pounds of raw nuts from Amazon. It is cheaper than paying premium prices at the grocery store.
Anyway, feel free to fill your cart to the brim with any natural foods that are simple enough to eat without cooking. And if you don’t have the time to munch your way through it all piece by piece, whip it up into an energizing, on-the-go smoothie. Well, the fruits and spinach at least – save the carrot for juices!
2. Make gradual changes
The best way to go partly or fully raw vegan is to make very gradual changes to your diet and lifestyle. Completely changing your diet overnight from the standard American of processed and fried foods, including meat and dairy, to a completely raw vegan diet, might prove too overwhelming, driving you to give up before starting to feel the life-changing benefits… especially if you’re a one-apple-a-day kind of person. Whichever doctor said an apple a day was enough clearly didn’t research the healing powers of fruits and veggies.
So, first things first, try replacing one ‘typical’ meal, breakfast preferably, with a juice or smoothie, and maybe team it with a Larabar, for a snack that tastes like a decadent treat, but is actually made purely from fruit, nuts and seeds.
Then, replace ‘typical’ lunches, with a raw vegan soup like this one: a creamy tomato soup that’s a doddle to make, or a beautiful bowl of raw pasta. After a week or two of eating mainly raw vegan, you’ll start to notice clearer skin, and increased energy. Long-term, you could reduce the risk of diabetes, heart disease and cancer.
3. Get creative in the kitchen
Once you’re feeling the effects, you may want to give fully raw a go, with a plethora of beautiful dinner recipes at your fingertips to get you creative in the kitchen. Try this luxurious recipe for BLT lettuce cups with coconut bacon or this truly stunning Spinach Quiche for dinners that will please the whole family. They might even want a second slice. Ensure that you bat their hands away swiftly and declare that they may not; it’s all yours.
4. Invest in guides and cookbooks
There’s so much brilliant information about raw veganism online, but it’s great to have a comprehensive guide to help you access this amazing lifestyle, like ‘Becoming Raw’ by Brenda Davis, ‘The Fully Raw Diet’, by Kristina Carrillo-Bucaram or ‘Raw for Life’ by Sunita Vira, aimed specifically at those with hectic lives, who need quick and simple ways to unlock the health benefits of raw veganism. Once you’re completely au fait (I certainly feel fancier since eating raw vegan) with the lifestyle and its nutrition benefits, you’ll feel confident, and full of life.
I have a separate blog post about the best raw food books and cookbooks available to have you whipping up feasts that’ll convince even the meatiest of meat-eaters to give it a go. Check it out here.
5. Invest in some kitchen tech
You’ll want to consider investing in some tech that will make preparing raw food simple and quick. Juicers, blenders, mandolines and dehydrators are tools I find myself using almost every day. ‘What on earth is dehydrator?’ I hear you cry! Telepathy is another skill I acquired when I started eating raw vegan..
For an explanation of everything from dehydrators to spiralisers, to the best juicers and blenders, take a peek at my guide to the raw vegan kitchen essentials.
6. Eat… a lot!
Yes, you read that right. One of the biggest mistakes people make when trying raw vegan is not eating enough calories. I know I certainly didn’t when I first gave it a go.
As with any diet, getting too few calories will leave you tired, grouchy and wanting to give up at the first hurdle. Contrary to popular myths about being raw vegan, we do not simply eat green side salads, with limp lettuce and 2 slices of tomato. This is not enough for a meal. Many raw vegans strive for around 2500 calories a day, although adapting to suit your height, weight, lifestyle and exercise regime, of course.
You are also likely to lose excess weight on this diet, considering that not all calories are created equal, so don’t panic about the numbers; your body needs energy to thrive.