30 Days raw vegan meal plan for weight loss
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Before man discovered fire, he provided his own food for millions of years by eating raw food. Raw food or raw vegetarian food is a trend that is recommended in today's world and after many years, by some nutritionists in the world.
In a raw vegan diet, typically, about 70 percent or more of the food consumed consists of raw foods. The main ingredients of a raw vegetarian diet are fruits, vegetables, nuts, oilseeds, sprouted grains and beans.
Slow heating and half cooking of food is also acceptable in this diet. But the temperature should not be more than 48 degrees Celsius. In fact, it can be said that methods such as juicing, drying in front of the sun, soaking and sprouting are used to prepare meals in a raw vegetarian diet.
Food is considered raw if it has not been heated above 118-104 degrees Fahrenheit (40-48 degrees Celsius). In addition, the consumable food must be pasteurized or processed.
Another point that you should pay attention to is that you lose weight, usually the main goal of the raw plant diet is not. But in any case, using raw vegetable foods will help you lose weight and reach an ideal weight.
What are the allowed and usable foods in the raw vegetarian diet?
These foods can be used raw to prepare healthy and delicious foods.
All kinds of fruits and vegetables;
Unprocessed foods
Foods cooked at less than 48 degrees Celsius;
nuts, seeds and sprouted grains;
raw, sprouted or soaked seeds and legumes;
dried fruits;
butter and vegetable milks;
olive and coconut oil;
Fermented foods such as kimchi.
What are the forbidden foods in the raw vegetarian diet?
The following items are prohibited in a raw vegetarian diet.
Pasteurized or processed foods
Fruits, vegetables, meat and cooked grains
Roasted nuts and seeds
Refined oils
Refined sugars and flour
Fruit juices and pasteurized dairy products
coffee and tea
alcoholic drinks
pasta
Processed foods and snacks
Purified
Dairy products of animal origin
All kinds of meats
The raw vegetarian diet, as a food plan based on the consumption of vegetables and fruits, has a positive effect on reducing cholesterol levels, blood pressure, and preventing heart diseases and illnesses.
There is evidence based on them that the type of diet, from achieving this result and increasing the result to insulin. In addition, this diet is rich in fiber, which can help improve digestion and the health of the digestive system.
Consuming non-thermal foods and using raw foods in a raw vegetarian diet preserves the nutrients and useful substances in them. Nutrients that consume raw food, their consumption is less than other people. Therefore, they gain less weight. In general, this diet has a positive effect on weight loss.
In addition to these things, the raw vegetarian diet also cleanses the digestive system and food, causing the elimination of all the toxins accumulated in the body. Therefore, it can be included in the family of detox diets.
Increasing immunity power, removing wrinkles and skin rejuvenation, increasing body energy, reducing the possibility of various types of cancer (due to the consumption of foods that contain antioxidants) and improving memory function, preventing Alzheimer's, including the benefits of a raw plant diet They are humiliated.
It repeatedly emphasizes that any slimming diet is suitable for a group of people with specific physical conditions. Not everyone can eat a raw vegetarian diet. Below is a group of people who should not use this diet for any purpose.
People with kidney problems should not follow this diet. Why does food consumed with raw foods primarily affect everyone?
Children and the elderly;
pregnant or lactating women;
People who are prone to osteoporosis.
Anemic people.
Does the raw vegetarian diet have risks and side effects?
A short-term raw food diet is unlikely to cause any harm to the body. But in the long run it can lead to health problems such as nerve weakness, anemia, broken bones and injury.
One of the consequences of this diet is increasing the risk of goiter or hypothyroidism. Because many vegetables are cabbage, broccoli, cauliflower and Brussels sprouts; They have compounds called goitrogens that disturb the function of the thyroid gland. Goitrogens are inactivated by exposure to heat.
In addition, when following this diet, there is a possibility of not having enough calcium, vitamin D or vitamin B12, as well as vitamins, minerals and nutrients. Therefore, before following this diet, it is recommended to consult with a nutritionist regarding the use of supplements to compensate and prevent the occurrence of this diet.
Keep in mind that many women who follow a raw vegetarian diet experience irregular periods.
What are the sources of calcium and iron in this diet?
Consuming sesame seeds is necessary in this diet due to its high calcium content. Also, almonds, broccoli, spinach, wheat germ and nuts, oil seeds and vegetable milk are among the sources of calcium in this diet.
Spinach, plums, grapes, sesame seeds, cashews, broccoli, pumpkin seeds, tomatoes, flax seeds are also food sources in the raw vegetarian diet.
How long should we follow this diet?
According to the results of the research, the duration of following this diet should not be limited
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