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. By choosing raw foods, you are not only making a healthy choice for yourself but also taking a significant step towards reducing food waste and protecting the environment. Moreover, raw foods are free of preservativesⁱ  Natural 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 and 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.

What Is The Raw Food Diet?

A raw food diet approach emphasizes the consumption of unprocessed, whole, and plant-based foods in their natural state, typically not heated above 118°F (48°C). The diet primarily consists of raw fruits, vegetables, nuts, seeds, and sprouted grains.The core principle is that cooking and processing foods can destroy essential enzymes, nutrients, and natural beneficial bacteria, which proponents believe are vital for overall good health. Raw foodists often use methods like juicing, blending, soaking, and dehydrating to prepare their meals. Advocates of the raw food diet claim that it provides various health benefits, including increased energy, improved digestion, and better skin health. However, it is essential to note that this diet can be challenging to maintain in the long term, and it requires careful planning to ensure adequate intake of essential nutrients that are found in cooked food.

If you are curious to know if this diet is for you, check out the next section.

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 food raw are believed to have a longer life, 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 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  Substances, organisms (like viruses), or agents (like UV rays) capable of inducing cancer in living tissue cells. . By consuming raw food, you may reduce the risk of heart disease and being overweight, as it is rich in antioxidants ( 2) (3). However, following a raw food nutrition diet for a long time puts you at the risk of becoming underweight, so practice caution.

Trivia

Food is considered to be raw if it has not been pasteurizedⁱ  A 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).

Dr. Joanne L. Mumola Williams, a health enthusiast blogger, emphasizes the benefits of consuming raw food, including its enzyme-rich nature, preservation of heat-sensitive nutrients, and its contribution to maintaining an optimal pH balance in the body. But she also mentions the importance of adding cooked food to your diet, writing, “Even if you’re a raw foodist and eat most of your food raw, there are still some important reasons to eat cooked foods… A 100% raw food vegan diet does not provide all the nutrients you need…You cannot get vitamin B12 from plants. If you are 100% raw (vegan), you will have to take supplements or eat non-raw food (i)!”

Does The 7-Day Raw Food Diet Work? What Tracy Tredoux, A Nutritional Therapist, Says

Tracy Tredoux, DipION, mBANT, CNHC, AFMCP, says, “Embracing a 7-day raw food diet is a vibrant leap into a nutrient-rich, natural step of goodness, providing a range of phytonutrients, vitamins, and minerals. However, despite its numerous health benefits, it does present some challenges for certain individuals who may experience digestive discomfort due to a lack of sufficient enzymes to break down raw foods. Other considerations include certain vegetables requiring cooking in order to enhance the bioavailability of various nutrients, such as protein, iron, calcium, and vitamin B12. Considering all of these factors, a short-term, 7-day, carefully planned raw food diet indeed has many health benefits.”

Now, the main question is, what should you consume in the raw food diet, and what should your meal plan look like? Scroll down to find out.

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  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 these raw food preparation techniques are. So, check out the section below for numerous healthy recipes, from raw food breakfast ideas to quick salad bowls.

Raw Food Diet Recipes

It might be challenging to adopt a raw food diet overnight. However, the following recipes can ease the transition:

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. Blend all the ingredients until they form a smooth texture.
2. You may optionally add some honey for an enhanced flavor.
3. Serve in a glass with some roasted almond flakes as garnish.

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  Medical 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
• Experience sore muscles and joint pain frequently
• Are allergic to certain processed foods
• Have high cholesterol
• Suffer from heart disease
• Are fighting cancer

Tips For Following The Raw Food Diet

• Plan and prepare your food in batches for convenience.
• Store meals properly to maintain freshness.
• Explore different cuisines and ingredients and create your own recipes for variety and change of taste. It’s a fun way to keep your meals interesting.
• Drink plenty of water and herbal teas. You can also infuse your water with fruits or herbs to add that tasty twist. You may also consider coconut water for electrolytes. Remember, staying hydrated is a key part of your health journey.

Implementing practical tips can make starting a raw food diet easier, ensuring you maintain proper nutrition and enjoy the transition. Scroll down to learn more about them. 

How To Start A Raw Food Diet Effectively

Every diet routine needs proper preparation and planning to ensure its effectiveness and sustainability. These tips can help you in starting and sticking to a raw food diet:

• Understand which foods can be eaten raw, including fruits, vegetables, nuts, seeds, sprouted grains, and fermented foods.
• Start by substituting raw foods for one or two meals per day rather than making the switch all at once.
• Stock up and include a variety of leafy greens, vibrant veggies, nuts, seeds, and healthy fats to ensure you are getting all the nutrients you need.
• Keep an eye on your body’s response and make any adjustments as needed.
• Seek guidance, inspiration, and new recipes by connecting with raw food organizations, online forums, or social media networks.  
• Find diet buddies in your family or on online forums and apps so you may support and motivate each other, and do not have to go through the journey alone.

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.

Illustration: StyleCraze Design Team

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 diet (also called raw veganism). However, it may lead to gas and abdominal discomfort for some people.

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

Image: Dall·E/StyleCraze Design Team

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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Reviewer Author Editor Fact Checker

Tracy TredouxDipION, mBANT, CNHC, IFMCP

     

Tracy is a fully qualified nutritional therapist with 10 years of experience specializing in gut and immune health. She is a Functional Diagnostic Nutrition Practitioner and a certified Functional Medicine Practitioner from the Institute of Functional Medicine.

Read full bio of Tracy Tredoux

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

Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Payal KarnikSenior Health & Wellness Writer

Payal Karnik is a senior health and wellness writer and a Certified Health and Nutrition Life Coach with a Biotechnology degree from the University of Mumbai. Her scientific background and passion for writing empower her to create research-backed articles on health, nutrition, and diet.

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