Consuming raw foods can improve your health, well-being and reduce the risk of medical conditions.
Raw foods are ideal for maintaining optimum health and having benefits like inducing weight loss and better cardiac care.
What is a Raw Food Diet
A raw food diet is composed of natural and unprocessed food. This includes food items which are not refined, pasteurized, treated with pesticides and processed in any way.
Any food which has never been heated over 40 to 48 degree C is also considered as raw food.
The form of the raw food diet does not matter. It can be a juice, blend, dried, soaked and sprouted form.
The raw food diet is usually plant-based, being made up of vegetables, fruits, nuts and seeds. You can also consume raw eggs, dairy, raw fish and meat, but it is less common.
The idea behind the raw food diet is to reduce the destruction of natural enzymes in the foods that happen while cooking.
What You Can Expect After 30-day raw food diet Plan
The study by NCBI shows that you can experience a difference in your fat loss by 7 to 9 % if you stick to a raw food diet for a higher duration of 3 years.
You also experience a weight loss of 2 to 4 kgs if you stick to a raw food diet for 30 days.
Apart from weight loss, you can also expect changes in the following things.
- Increased Energy – You will feel more energetic and less tired.
- Improved Metabolism – Since deep fry, spices are not involved, raw food increases your metabolism rate.
- Improved Vitality – You will feel more lively both mentally and physically.
- Improved Digestion – The lack of extra oil and artificial flavours results in improved digestion.
- Improvement in Chronic Disease – Low saturated and trans fat in the raw food diet can keep your heart healthy.
- Reduced Stress – A raw food diet cuts the level of stress hormones such as adrenaline and cortisol.
Raw Food List
Here is the list of raw food which you can eat under different categories
Raw Vegetables
- Avocado
- Pumpkin
- Beetroot
- Sweet Potato
- Brussels Sprout
- Cabbage
- Cauliflower
- Mushroom
Raw Fruits
- Berries
- Banana
- Mango
- Apple
- Pomegranate
- Papaya
- Cucumber
- Coconut
Nuts and Seeds
- Walnut
- Chia seeds
- Peanut
Sprouted Grains
- Corn
- Oats
- Granola
- Muesli
Appliance you Might Need during 30 Days Raw Food Diet
While you are not involved in full-fledge cooking, you might still need some appliances to prepare your recipe.
Here is the list of appliances you need
#1. Food Processor
#2. Food Hydrater
#3. Heating Appliances
- Heating pad
- Coffee pot
- Dehydrator
30 Day Raw Food Menu Plan
Raw food diet is a dietary change which you can make to improve your lifestyle. I have listed a 30-day raw food menu plan which you can follow in the following meal sequence of your day.
Breakfast
#1. Raw Oatmeal
Oatmeals contain beta-glucan. Beta-glucan is a soluble fibre that reduces your cholesterol and sugar level.
Beta-glucan makes you feel full and encourages the growth of good bacteria which helps the digestion process. These parameters make raw oatmeal best for your morning breakfast.
#2. Raw Granola with Berries
Granola contains less sugar and glycemic index components. This process makes it edible to you even if you have diabetes.
Granola is also a good source of iron, zinc and magnesium. The vitamin E and B in berries together helps in the anti-ageing and weight loss process.
#3. Crunchy Muesli
Muesli contains oat bran. The main component of oat bran is a fibre called beta-glucan.
Beta-glucan helps to reduce cholesterol which improves your heart rate. It also helps in your digestion process.
#4. Green Smoothie
Green smoothies are full of fibre with less cholesterol and glucose level. Smoothie keeps you full for a longer period and controls our body’s cleansing process.
#5. Banana and Walnut Bread
Walnut is rich in antioxidants which helps you improve your heart condition. The omega 3 fatty acids contained in the walnut reduces your cholesterol.
The vitamin C contained in the bananas repairs all your tissues and helps in the growth and development of your body. Vitamin C also fastens your wound healing process and improves your immunity system.
#6. Mango and Banana Pudding
The alkalising properties of mango help to maintain your cholesterol level and promote weight loss.
Raw mango has aphrodisiac properties and improves your vision.
The vitamin C in bananas improves your immunity system by repairing all your damaged tissues. The fibres present in bananas aids digestion and helps to beat your gastrointestinal issues.
#7. Apple and Avocado Savoury
The phenolic compounds in apples produce prebiotic effects. Prebiotic effects produce beneficial microorganisms like bacteria and fungi.
The bacterias and fungi enable smoother digestion and help you relieve constipation and diarrhoea.
Apple also helps to regulate your blood sugar level, thereby is good for diabetes.
The potassium in avocado reduces the risk of stroke and lowers your blood pressure. Potassium in avocados also preserves bone mineral density and reduces the kidney stones.
The fibres in the avocado help to ease the digestion process and promote a smooth bowel movement.
#8. Berries and Pomegranate
The antioxidants present in the berries prevents the free radicals from your body cells and prevents the damage caused due to oxidation.
The high fibre content in the berries normalizes your bowel movements and helps in weight loss.
The anti-inflammatory properties of pomegranate reduce the risk of obesity and heart disease. Pomegranate is a natural aphrodisiac and promotes your insulin hormone.
#9. Pumpkin Pie
The potassium in the pumpkin reduces the occurrence of kidney stones and lowers your blood pressure. The minerals like calcium and magnesium help to improve your bone mineral density.
The beta carotene in the pumpkin promotes healthy skin and mucous membranes. Beta carotene also boosts your immunity system and vision.
#10. Papaya Chia Pudding
The anti-inflammatory properties of papaya aid your digestion activities and ease your bowel movement. Papaya also improves glucose level in your blood and lowers blood pressure.
The omega-3 fatty acids in the chia seeds reduce triglycerides and lower your blood pressure. The omega-3 fatty acids help to raise your HDL cholesterol, which is the ‘good’ cholesterol that protects against heart attack and stroke.
Lunch
#1. Beetroot and Sweet Potato Salad
Beetroot is packed with carbs, fibre and sugar which are instant energy boosters and improve your performance if you are involved in lifting and moving work.
The fibre present in the beetroots increase the digestion rate and improves your bowel movement.
The antioxidants present in the beetroot keeps your gut healthy and enhances your brain function. The nutritions such as vitamin B9, vitamin C, manganese and potassium present in the sweet potato improves your immune system.
#2. Brussels Sprout Salad
The vitamin K present in the brussels sprout improves your bone health and wound healing. The omega-3 fatty acids present in the brussels sprout reduces inflammation and in turn, helps to improve arthritis.
The high fibre content in the brussels sprout helps to reduce constipation.
#3. Cashew Cheesecake
The zinc in the cashew supports your immune system and muscles. Zinc also helps in wound healing and decreases the risk of age-related chronic disease.
The magnesium present in the cashew helps to improve the metabolism and induces sound sleep.
Cheese prevents osteoporosis and can have a positive effect on your dental health.
#4. Coconut Cheesecake Bites
The manganese present in the coconut takes care of your bone health. Manganese also improves the metabolism of carbohydrate, proteins and cholesterol.
The rich content of copper and iron in the coconut helps to form red blood cells and selenium. Both red blood cells and selenium are antioxidants that protect your cell.
#5. Cucumber Soup
The electrolytes in the cucumber help to prevent dehydration. The electrolytes also help in weight loss.
The vitamin k present in the cucumber helps in blood clotting and improves your bone density.
#6. Zucchini Rolls
The antioxidants in zucchini prevent heart diseases and keep your blood pressure under control.
The compounds in the zucchini also reduce the level of sugar in your blood, thereby keeping you safe from diabetes. Zucchini also promotes weight loss and improves your vision.
Dinner
#1. Cauliflower with Corn Soup
The high fibre content in cauliflower helps to ease your digestion process. The fibres also allow a clean bowel movement and help to reduce constipation. Fibres also enhance weight loss.
The vitamin B12 in corn reduces the risk of anaemia. The iron components present in corn helps in the production of red blood cells.
The compounds present in corn lower your blood sugar and cholesterol levels.
#2. Raw Peanut Salad
Peanuts are a good source of protein. The protein in peanuts helps to recover your muscles. T
The fibres in peanuts help you keep satiated and indices weight loss. The minerals like manganese and potassium in the peanut help to improve your bone density.
#3. Cabbage Salad
The vitamin C present in the cabbage repairs and develops your body tissues. Vitamin C helps in the formation of collagen and absorption of iron. Hence this process helps to improve your immunity system.
Cabbage is rich in fibre that improves your digestion and reduces constipation.
#4. Mushroom Soup
The selenium present in the mushroom has excellent antioxidant properties. Selenium helps to support your immune system and prevents damage to cells and tissues.
The protein content present in the mushroom helps to build your muscle mass and strength.
#5. Tomato Soup
The lycopene antioxidant present in the tomato protects you from the harmful UV radiation and improves your heart rate.
The folate present in the tomatoes helps to produce white and red blood cells in your bone marrow. Folate also converts carbohydrates into energy.
#6. Cinnamon Rolls
The antioxidants in the cinnamon help in your cardiac care. The anti-inflammatory properties of cinnamon reduce the risk of obesity.
Cinnamon also improves sensitivity to your insulin hormone and gives the necessary energy to run your daily activities. These parameters make cinnamon healthy for your breakfast.
30 Days Raw Food Diet Weight Loss Plan
Now that you know what to include in your breakfast, lunch and dinner, lets us have a look at a 30 days raw diet weight loss plan which you can follow.
Note that breakfast forms the major part of your diet hence stick to the recipes discussed above. In the case of lunch and dinner, you can mix and match according to your taste.
| Day | Breakfast | Lunch | Dinner |
| Day 1 | Raw Oatmeal | Cashew Cheesecake | Cauliflower with corn soup |
| Day 2 | Raw Granola with berries | Beetroot and Sweet Potato Salad | Cabbage Salad |
| Day 3 | Crunchy Muesli | Brussels Sprout Salad | Raw Peanut Salad |
| Day 4 | Green Smoothie | Cucumber Soup | Cinnamon Rolls |
| Day 5 | Banana and Walnut Bread | Coconut Cheesecake Bites | Mushroom Soup |
| Day 6 | Raw Granola with berries | Beetroot and Sweet Potato Salad | Cauliflower with corn soup |
| Day 7 | Mango and Banana Pudding | Zucchini Rolls | Tomato Soup |
| Day 8 | Apple and Avocado Savoury | Cashew Cheesecake | Cabbage Salad |
| Day 9 | Berries and Pomegranate | Brussels Sprout Salad | Mushroom Soup |
| Day 10 | Pumpkin Pie | Zucchini Rolls | Cauliflower with corn soup |
| Day 11 | Papaya Chia Pudding | Cucumber Soup | Tomato Soup |
| Day 12 | Mango and Banana Pudding | Beetroot and Sweet Potato Salad | Cabbage Salad |
| Day 13 | Raw Oatmeal | Brussels Sprout Salad | Mushroom Soup |
| Day 14 | Green Smoothie | Zucchini Rolls | Cauliflower with corn soup |
| Day 15 | Raw Granola with berries | Beetroot and Sweet Potato Salad | Tomato Soup |
| Day 16 | Mango and Banana Pudding | Cashew Cheesecake | Mushroom Soup |
| Day 17 | Papaya Chia Pudding | Cucumber Soup | Cabbage Salad |
| Day 18 | Pumpkin Pie | Beetroot and Sweet Potato Salad | Cauliflower with corn soup |
| Day 19 | Crunchy Muesli | Brussels Sprout Salad | Tomato Soup |
| Day 20 | Raw Oatmeal | Cashew Cheesecake | Mushroom Soup |
| Day 21 | Green Smoothie | Zucchini Rolls | Cabbage Salad |
| Day 22 | Papaya Chia Pudding | Brussels Sprout Salad | Tomato Soup |
| Day 23 | Mango and Banana Pudding | Cucumber Soup | Cauliflower with corn soup |
| Day 24 | Crunchy Muesli | Cashew Cheesecake | Mushroom Soup |
| Day 25 | Pumpkin Pie | Beetroot and Sweet Potato Salad | Cabbage Salad |
| Day 26 | Raw Granola with berries | Brussels Sprout Salad | Cauliflower with corn soup |
| Day 27 | Raw Oatmeal | Cucumber Soup | Tomato Soup |
| Day 28 | Green Smoothie | Zucchini Rolls | Mushroom Soup |
| Day 29 | Papaya Chia Pudding | Brussels Sprout Salad | Cabbage Salad |
| Day 30 | Mango and Banana Pudding | Cashew Cheesecake | Cauliflower with corn soup |
Final Words
Raw food diet can certainly help you in weight loss and reduce your heart disease risk. But, if the diet plan is not planned correctly, you can run a risk of nutrition deficiency and weakness.
Stick to a raw food diet which you are not allergic to. And stay away from any processed food items while on a raw food diet plan.
If you decide to give the raw vegan diet a try, make sure it provides you with enough calories. It’s also best to add natural whey protein supplements whenever necessary to meet all your daily nutrient needs.