To cleanse the body of toxins, most detoxification diet emphasize raw fruits and vegetables.There isn't much evidence that shows a diet that removes toxins from your body will help you clean up your diet.It is possible to eat more fruits, vegetables and whole grains while leaving out processed foods that are full of empty calories.These changes can help you lose weight.
Step 1: There should be more fruits and vegetables.
Large quantities of fruits and vegetables are the basis of a raw foods diet.You should aim for 5-9 serving of fruits and vegetables each day.You may end up eating more on a raw foods diet.Aim for 1 cup of vegetables, 1/2 cup fruit or 1 small piece and 2 cups of leafy greens per portion.Fruits and vegetables are the majority of your meals because of the limited amount of food on a raw foods diet.These foods are good for weight loss because they are low in calories and high in fiber.
Step 2: It's a good idea to include the protein.
It's not a good idea to eat chicken or beef on a raw food diet.Even though it's an essential part of your diet, you still need to consume it at every meal.It is a great way to lose weight.It makes you feel better after your meals are over.Increased satiety is emphasized by the higher in fiber and healthy fats that are found in a raw foods diet.You should still include a serving at each meal even if you don't have a lot of options.It's best to serve a 3-4 oz serving or about 1/2 cup.raw seafood (sushi or sashimi), nuts, nut butters, seeds, beans, lentils and raw cheeses are typically included in the raw foods diet.You can eat raw beans and lentils if they're soaked.
Step 3: Whole grains should be included in most meals.
The consumption of some 100% whole grain foods is possible with a raw food diet.Only eating 100% whole grains and avoiding all refined grains is suggested by the raw food diet.Grains are minimally processed and contain all parts.They are higher in some essential vitamins and minerals.You will need to soak whole grains.You should include a 1/2 cup or 1 ounce serving of whole grains at your meals.Try oats, millet, or farro.
Step 4: Heart healthy fats should be included.
There are other types of fat that you should include on a raw foods diet.It's a good idea to include regular serving of "heart healthy" fats throughout the week.A healthy heart and cardiovascular system is supported by these types of fat.These fats can be found in a wide range of foods, such as: olives, nuts, seeds, nut butters, salmon, tuna and mackerel.If you're eating seafood, stick to a 3-4 ounce portion.If you're eating nuts or using olive oil, limit your serving to 2 ounces.
Step 5: Drink lots of fluids.
It's important to stay hydrated with the right fluids for a raw foods diet.Most health professionals recommend consuming around 8-13 glasses of clear, sugar-free beverages each day.The amount will be determined by your age, gender and activity level.Water, flavoured water, and homemade steeped waters are items to stick to.You should keep a water bottle with you all the time.
Step 6: Don't use the oven and stove.
The principle behind the raw foods diet is that eating foods that are very minimally cooked will give you more vitamins and minerals.If you're used to preparing meals with your stove, oven or microwave, finding enough foods that fit into a raw foods diet can be difficult.The theory behind eating raw foods is that heat, especially high levels of heat and heating foods for extended periods of time, destroys vitamins, minerals and antioxidants in many foods.You can feel more satisfied with your meals if you eat raw fruits and vegetables.You can replace cooked food in your diet with soaking whole grains and vegetables.
Step 7: It's possible to juice or blend foods.
Some cooking techniques are not recommended for use in a "raw food" diet.It's possible to incorporate a lot of healthy foods without having to cook them.You can use raw fruits, vegetables, nuts and seeds.The beverages will provide your body with a large amount of essential vitamins and minerals.The juice will have all the vitamins and minerals from the fresh fruits and vegetables.The essential fiber in the skins and flesh of fruits and vegetables can be missed if you only make a juice, not a smoothie.If you're considering the option to purchase both, juicers and blenders can be pricey.If you want to make "juice", pureeing only fruits or vegetables is the best way to go.Since you're pureeing the entire fruit or vegetable, there will be some fibrous parts in your juice.
Step 8: You can use a dehydrator.
Changing the texture of food can be difficult if you're not using a stove or oven.If you use a dehydrator, you can get around the need for an oven.Dehydrators cook food at very low temperatures for long periods of time.It leaves the food in a dehydrated state.It is possible to achieve the same effect in a low temperature oven.The benefits of dehydrating foods are that they allow you to get different flavours of food instead of only eating fruits and vegetables.In a few hours you can have dehydrated sweet potato chips, if you put sliced sweet potatoes in a dehydrator or oven.
Step 9: Talk to your doctor if you have any questions.
If you're trying to lose weight, it's a good idea to speak to your doctor or a registered dietitian.Talk to your doctor about why you want to lose weight and how you're thinking about it.He or she will give you more information about safe weight loss.Ask your doctor to refer you to a local Dietitian.A lot of dietitians focus on weight loss.A raw foods diet is a good way to lose weight.He or she should be able to give you a meal plan to help you get started.
Step 10: You can cut out 500 calories a day.
You need to cut out a few calories each day if you want to lose weight.A 1-2 pound weight loss can be achieved if you cut out 500 calories a day or burn 500 through exercise.This is the safest and most sustainable method of weight loss.Trying to lose weight at a faster rate may result in you following an overly restricted diet or not eating enough calories each day.
Step 11: Regular physical activity should be included.
Regular physical activity is necessary for weight loss.Weight lifting and cardio help with weight loss.They will help burn calories and support your diet.150 minutes of aerobic or cardio activities each week is what you should aim for.Aerobic activity includes walking, jogging, swimming and dancing.Strength training can be added a few days a week.It is possible to build lean muscle mass and support weight loss attempts with a few days of weight lifting.