7-Day Raw Food Diet – What To Eat, Benefits, And Side Effects

Raw, unprocessed foods are rich in nutrients and low in calories. That is why many health-conscious people are switching to eating raw foods. Going on a 7-day raw food diet plan which includes juicing fruits and sprouting seeds, can help you lose weight, lower the risk of heart disease by lowering cholesterol levels, and potentially reverse diabetes. Moreover, raw foods are free of preservativesⁱ  XNatural or synthetic compounds added to food to prevent its decaying by microorganisms or chemical changes. . However, eating unprocessed raw foods may also cause vitamin B12 deficiency (1). So, is going on a raw food diet (also called raw foodism) safe? Or can you strike a balance between raw foods and cooked ones? Read this post to know everything about the raw food diet. Scroll down!

In a survey conducted on 8,704 US adults, it was reported that at least 17.8% of them were on a special kind of diet. It was also noted that special diets were more prevalent in women than men. Also, more adults aged between 40-60 and over were on a diet compared to younger adults aged 20-39. So follow this raw food diet to stay healthy.

At A Glance: The Raw Food Diet

• Principle: A dietary practice that involves consuming raw foods or foods that are not heated above 115°F
• Purpose: To improve overall health, lose weight, gain more energy, and be more active.
• Who It Is For: Individuals trying to lose weight, manage diabetes and hormonal imbalances, and reduce high cholesterol levels.
• Duration: Short-term
• Who Should Avoid: Individuals who are pregnant or breastfeeding, underweight, or have a weak digestive system.
• Cons: May cause inflammation in the digestive tract and vitamin B12 deficiency.

Is The Raw Food Diet Good?

The raw food diet can be traced back to the 1800s and has become popular in the recent past. And that’s because people who consume 70% of their foods raw are believed to have a longer life and have a lower incidence of diseases and tend to be healthier than others. According to a report by Scientific American, “A raw foods diet typically consists of unprocessed foods that are not heated above 115 degrees Fahrenheit so as to preserve nutrients otherwise lost during cooking.” Raw food dieters have reported to losing weight more quickly, having more energy and being more active as it is rich in plant-protein. Many people also choose to go on a raw food diet to flush out toxins and avoid potential carcinogensⁱ  XSubstances, organisms (like viruses), or agents (like UV rays) capable of inducing cancer in living tissue cells. . By consuming raw food, you may reduce your risk of heart disease and overweight as it is rich in antioxidants ( 2) (3). However, following a raw food nutrition diet for a long term puts you at the risk of becoming underweight, so practice caution.

Trivia

Food is considered to be raw if it has not been pasteurizedⁱ  XA term used to describe food products that have been subjected to mild heat treatment to kill harmful microorganisms. , refined, or ever heated over 104–118°F (40-48°C).

7-Day Raw Food Diet Meal Plan

Though many vegans are raw food dieters as it is mostly a plant-based diet, many raw food dieters are also lacto-vegetarians and meat eaters. If you are intrigued, let me show you what you should consume on a raw food diet. Make sure to tweak the foods according to your taste, choice, and availability. It basically includes raw fruits and vegetables, sprouted grains and legumes, raw nuts and seeds, raw salads, raw smoothies, and raw soups as well as raw desserts. You can take a look at the “Foods To Eat And Avoid” section to figure out which foods you can consume.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

How You Will Feel By The End Of Day 7

By the end of Day 7, you will feel rejuvenated and energetic and look a lot slimmer. If you are a lacto-vegetarianⁱ  X Vegetarians who consume dairy products like cheese, milk, etc. They refrain from meat and egg consumption. or a meat eater, it will be a little tough for you for the first two days. But by Day 3, you will start to get into the groove. And by the end of Day 5, you will notice a significant reduction in your weight and feel more alert and active.

To follow the raw food diet, you have to be a little conscious about what you can and cannot eat. Here’s a list – scroll down.

Raw Food Diet – Foods To Eat And Avoid

Basically, 70% of your food should be uncooked. If you can consume raw eggs and fish, go for it. But for safety concerns, it is best to avoid doing so. Here are a few recipes to show how easy and quick these raw food preparation techniques are. Take a look.

Raw Food Diet Recipes

1. Raw Food Breakfast Oatmeal Smoothie

Ingredients

• 2 tablespoons rolled oats
• 1 frozen banana
• ½ cup almond milk
• 1 teaspoon flaxseed powder

How To Prepare

1. Toss all the ingredients into a nutribullet.
2. Blitz until it forms a smooth texture.
3. Pour it into a glass, and your breakfast is ready!

2. Raw Food Lunch Lettuce Salad

Ingredients

• ½ cup chopped iceberg lettuce
• 4 halves cherry tomatoes
• ½ cup cubed cucumbers
• ¼ cup finely sliced purple cabbage
• A few olives
• 2 tablespoons olive
• A pinch of sea salt
• A pinch of ground black pepper

How To Prepare

1. Toss all the ingredients together.
2. Drizzle olive oil and add a pinch of salt and black pepper.
3. Give it a final toss, and lunch is served!

Quick Tip

Remove the outer leaves of the lettuce and cabbage heads, cut them into wedges, and wash them in a colander under running water before preparing the salad to remove any dirt, insects, or pesticide residue.

3. Raw Food Dinner Vegan Carrot Salad

Ingredients

• 1 cup finely chopped or grated carrot
• 2 tablespoons olive oil
• 1 tablespoon chopped cilantro
• ½ teaspoon dried rosemary
• 2 tablespoons lime juice
• A pinch of sea salt and black pepper

How To Prepare

1. Toss the carrot and chopped cilantro in a bowl.
2. Add olive oil, lime juice, rosemary, and seasoning.
3. Give it a final toss, and dinner is ready!

So, you see, it is really easy and hassle-free to prepare raw food recipes. Plus, they are loaded with phytonutrients.

Let’s take a quick look at the benefits of the raw food diet.

Raw Food Diet Benefits

• Helps detoxifyⁱ  XMedical or physiological removal of harmful toxins or poisonous substances from the living body. the body.
• Can aid weight loss (3).
• May improve digestion.
• May reduce the risk of heart disease, obesity, and diabetes ( 2) (3).
• May help reduce your risk of cancer (4).
• Can provide relief from constipation.
• May improve liver function.
• Can boost your skin, hair, and nail health.
• May increase your energy levels.

Note: There is limited evidence to back some of these benefits. Hence, more studies are warranted.

Raw Food Diet Side Effects

Though there are good reasons you should follow the raw food diet, consuming raw foods for a prolonged period can make you vitamin deficient. There are also certain side effects of eating uncooked food including:

• Harmful bacteria and other germs are not killed when you consume raw food (5).
• If you have a weak digestive system, you may not be able to digest raw food.
• Cooking brings out some of the nutrients in some veggies like bell peppers and tomatoes.
• Raw foods may cause inflammation in your digestive tract.
• Raw foods may cause you to become deficient in vitamin B12.
• Most people are unable to consume raw eggs or meat.

So, it is clear that the raw food diet is not for everyone. Moreover, going on a raw food diet without learning about its nutrient density may also lead to less or improper intake of vital nutrients. If you are healthy and have no health issues, continue consuming cooked food. Occasionally, you can detox your body by going on a 2-day or 3-day raw food diet. That said, the raw food diet may be a good option for those suffering from a few health problems. Scroll down to find out if you should follow it.

Who Should Follow The Raw Food Diet?

Forget the diets that others are following. Follow a diet that suits your health conditions and lifestyle. The raw food diet does promote a healthy lifestyle and may help prevent certain diseases. Should you follow it? Possibly yes, if you:

• Are obese
• Are diabetic
• Are looking to detox
• Suffer from constipation
• Have gallstones
• Have hormonal imbalance
• Suffer from sore muscles and joint pain frequently
• Are allergic to certain processed foods
• Have high cholesterol
• Suffer from heart disease
• Are fighting cancer

Infographic: All You Need To Know About The Raw Food Diet

Following a diet of raw, unprocessed foods for a week can improve your body’s metabolism and help you shed calories significantly. Raw, uncooked foods are devoid of preservatives and rich in nutrients and, hence, they offer more energy. However, following this diet for extended periods can cause vitamin deficiencies and digestive issues. In the following infographic, we have discussed this diet, along with its benefits and side effects. Take a look.

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Frequently Asked Questions

How much weight can you lose on a raw food diet?

It depends on your individual BMI, age, gender, fitness levels, and consistency in following the diet.

Can raw vegans drink coffee?

No, coffee is not allowed on a raw food diet.

Can you survive on raw food?

While it might be possible to survive on a raw food diet, you must consider its several side effects before continuing it for a prolonged period of time.

Is peanut butter raw?

No, peanut butter is usually made from roasted peanuts and, hence, is not considered a raw food.

Can you eat sweet potatoes on a raw vegan diet?

Yes, you can eat raw sweet potatoes on a raw vegan (also called raw veganism) diet. However, it may lead to gas and abdominal discomfort for some people.

Get inspired, gain insights, and witness the transformative power of eating raw foods. Watch this video to know more about this diet before embarking on your own raw food adventure.

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Kate TurnerMA, RD, CSSD, CPT

 

Kate is a registered dietitian and personal trainer and has over 7 years of experience in the field of nutrition as a wellness director, private nutrition consultant, educator, and public speaker. She is passionate about improving people’s health by increasing their knowledge about nutrition and exercise. This passion drove her to complete her Master’s in nutrition education and later teach...more

Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information. After completing her master's in biotechnology from Vellore Institute of Technology,...more

Ravi Teja TadimallaSenior Editor

Ravi Teja Tadimalla is a senior editor and a published author. He has been in the digital media field for over eight years. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University. He has written over 300 articles about ingredients and their benefits for the skin, hair, and health. He...more

Payal KarnikHealth & Wellness Writer

Payal Karnik is a health and wellness writer and a Certified Health and Nutrition Life Coach. She is a biotechnology graduate from the University of Mumbai with a keen interest in writing and a natural curiosity for science. This formidable combination equips her with the knowledge to write research-backed health and wellness articles. She has also published a research paper...more