How to Lose More Weight Eating Raw Foods

Most detoxification diets emphasize raw fruits or vegetables, juices, or water to cleanse the body of toxins.^[1] Although there is little evidence that shows detox diets remove toxins from your body, they may be able to help you clean up your diet and focus on more nutritious foods. You may find yourself eating more fruits, vegetables and whole grains while leaving out highly processed foods that are full of empty calories. These changes can help you lose weight and feel better.

Steps

Part 1 Eating More Raw Foods

1. 1 Include more fruits and vegetables. The basis of a raw foods diet is large quantities of raw or lightly cooked (from a dehydrator) fruits and vegetables.^[2]
   • In general, you should aim for about 5-9 servings of fruits and vegetables each day. However, on a raw foods diet you may end up eating more than this.
   • Make sure to measure all your portions. Even though you're eating fruits and vegetables, it's still important to be aware of how much you're eating. Go for 1 cup of vegetables, 1/2 cup of fruit or 1 small piece and 2 cups of leafy greens.^[3][4]
   • There are a significant amount of foods limited on a raw foods diet, so the majority of your meals will be fruits and vegetables. This is great for weight loss because these foods are low in calories, but high in fiber and other essential nutrients.
2. 2 Include protein. Obviously raw food diets don't suggest eating raw chicken or beef. However, protein is an essential nutrient to your diet and still needs to be consumed at every meal.^[5]
   • Protein in general is great for weight loss. It helps keep you feeling satisfied longer after your meals are completed.^[6] In addition, the proteins that are suggested on a raw foods diet are also higher in fiber and healthy fats which emphasize increased satiety.
   • Even though you're following a raw foods diet and protein options are limited, you should still include a serving at each meal or snack. Aim for a 3-4 oz serving or about 1/2 cup.^[7]
   • Protein options typically included on raw foods diet are: raw seafood (sushi or sashimi), nuts, nut butters, seeds, beans, lentils and raw cheeses.
   • Since raw beans and lentils are inedible, these are allowed to be cooked so you can eat them.
3. 3 Include a serving of whole grains at most meals. In addition to fruits, vegetables and some sources of protein, raw food diets also allow the consumption of some 100% whole grain foods.^[8]
   • Note that raw food diets suggest only eating 100% whole grains and avoiding all refined grains.
   • Whole grains are minimally processed and contain all parts of the grain - germ, endosperm and bran. They are higher in protein (which can help meet protein needs), fiber and other essential nutrients.^[9]
   • Like legumes, you'll need to cook whole grains which is acceptable during your raw foods diet.
   • Include a 1/2 cup or 1 oz serving of whole grains at your meals or snacks.^[10] Try: quinoa, millet, farro, oats, 100% whole wheat bread or pasta.
4. 4 Include heart healthy fats. Although there are certain types of fat to avoid on a raw foods diet, there are other types of fat that you should include on a raw foods diet.
   • Include regular servings of "heart healthy" fats throughout the week. These types of fat have been shown to support a healthy heart and cardiovascular system.^[11]
   • These fats are found in a wide variety of foods like: avocados, olive oil, olives, nuts, seeds, nut butters, salmon, tuna and mackerel.
   • If you're eating seafood, stick to a 3-4 oz portion of these foods. If you're eating nuts or using olive oil, stick to 2 tbsp per serving.^[12]
5. 5 Drink adequate fluids. Staying properly hydrated with the right types of fluids is important for any diet - including a raw foods diet.
   • Most health professionals recommend consuming around 8-13 glasses of clear, sugar-free beverages each day. This amount will be dependent on your age, gender and activity level.^[13]
   • Raw foods diets do limit what you can and cannot drink. Stick to items like: water, flavored water, homemade steeped waters, decaf coffee and decaf tea.
   • Keep a water bottle with you at all times to help you reach your required fluid needs throughout the day.

Part 2 Changing Your Cooking Techniques

1. 1 Skip the oven and stove. Raw foods diets are based on the principle that eating foods that are uncooked or very, very minimally cooked provide more nutrients to your body. However, finding enough foods that can fit into a raw foods diet can be difficult if you're used to preparing meals with your stove, oven or microwave.
   • 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 (especially fruits and vegetables).
   • In addition, raw fruits and vegetables can provide a little more bulk and volume to your meals and snacks which can help you feel more satisfied with your meals.
2. 2 Juice or blend foods. Certain types of cooking techniques are not recommended or used in "raw food" diets. Using a juicer or blender can help you incorporate a lot of nutritious foods without needing to cook them.
   • You can put in raw fruits, vegetables, nuts and seeds into smoothies or homemade juices. These beverages will be nutrient packed and provide your body with a large quantity of the essential nutrients it needs each day.
   • All the nutrients from the fresh fruits or vegetables will also be present in the juice. However, if you only make a juice, not a smoothie, you do miss out on the essential fiber in the skins and flesh of fruits and vegetables.^[14]
   • Juicers and blenders can be pricey (especially if you're considering the option to purchase both). Blenders are typically cheaper overall and can make "juice" if pureeing only fruits or vegetables. Note there will be fibrous parts in your juice since you're pureeing the entire fruit or vegetable.
3. 3 Use a dehydrator. Changing the texture of foods or getting them "cooked" to an edible state can be difficult if you're not using a stove or an oven for cooking. Using a dehydrator can help you get around the need for an oven.
   • Dehydrators "cook" foods at very low temperatures for long periods of time. It slowly evaporates all the moisture from foods leaving them in a dehydrated state.^[15] You can also achieve the same affect in a low temperature oven.
   • Dehydrating foods does destroy some nutrients, but allows you to get different textures of foods instead of only eating raw fruits and vegetables.^[16] For example, you can put sliced sweet potatoes in a dehydrator or oven and in a few hours have crunchy dehydrated sweet potato chips.

Part 3 Eliminating Empty Calories & Processed Foods

1. 1 Eliminate all added sugars. There are a variety of foods that are avoided or strictly limited if you're following a raw foods diet. Added sugars are a large group of foods that are not recommended while following this diet.^[17]
   • Foods that are high in added sugar can cause a variety of issues if eaten in large quantities or on a regular basis. These foods have been associated with weight gain, poor overall nutrition, increased triglyceride levels and tooth decay.^[18]
   • Added sugars are foods that have varying amounts of sugar added during its processing. The sugar can also come in a variety of forms and can be anything from white sugar, high fructose corn syrup or evaporated cane juice.
   • Typical foods that are high in added sugars are: sodas and fruit juice cocktails, ice cream, candies, cookies, cakes/pies, breakfast pastries, breakfast cereals and condiments.
2. 2 Cut out caffeinated beverages. Although caffeinated beverages aren't necessarily raw or cooked per say, its a frequent item that's suggested to be eliminated from a raw foods diet.
   • Caffeine, in small quantities of 400 mg or less, is typically considered safe for most healthy adults.^[19] This is around 3-4 cups of regular coffee daily.
   • However, larger quantities of caffeine or in those people who are sensitive, it can cause some unpleasant side effects like: insomnia, nervousness, restlessness, irritability, stomach upset, racing heart beat and muscle tremors.^[20]
   • Limit foods and beverages that contain caffeine like: coffee, tea, chocolate, even some over-the-counter pain medications.
   • If you're a caffeine addict, slowly wean yourself off to avoid a few days of intense withdrawal symptoms. However, drinking adequate fluids and some aspirin can help take care of some symptoms.
3. 3 Avoid high fat foods. Like sugars, raw foods diet limit certain types of fat in your diet. These typically come from foods that are overly processed and high in fat.^[21]
   • Foods that are high in fat and heavily processed can increase your weight and cholesterol levels.^[22]
   • Avoid foods like: fried foods, fast foods, fatty cuts of meat, candy and pastries.^[23]
   • You can generally avoid these unhealthy fats by completely avoiding these types of foods. However, a raw foods diet is not necessarily a low-fat diet, just a diet that focuses on the most nutritious types of fat.
4. 4 Ditch refined flours and foods made with them. One last thing that many raw foods diet suggest eliminating is refined and processed grains like white flour.^[24]
   • Refined grains are those that are heavily processed and all of the nutrient containing parts of the grain have been removed. They contain little to no protein, fiber and other essential nutrients.^[25]
   • Also avoid enriched grains. Although these grains have some vitamins and minerals added back, they are still heavily processed and are missing all that wonderful fiber.^[26]
   • Refined grains are found in a large variety of foods. Anything made with white flour or other processed flours are considered refined grains. Examples include: white bread, white rice, plain pasta, cakes, pies and cookies.

Part 4 Planning for Weight Loss

1. 1 Talk to your doctor or registered dietitian. Whenever you're trying to lose weight, a good place to start your diet is by speaking to your doctor or a registered dietitian.
   • Talk to your doctor about why you want to lose weight, how much you want to lose and how you're thinking about losing weight. He or she will probably give you additional tips on safe weight loss.
   • Ask your doctor for a referral to a local dietitian or research one online. Many dietitians focus only on weight loss and can be of great help to you.
   • Talk to your dietitian about losing weight and following a raw foods diet. He or she should be able to provide you with a calorie goal and even a meal plan to help get you started.
2. 2 Plan to cut out 500 calories daily. Regardless of what diet you follow, you'll need to cut out a few calories each day to result in weight loss.^[27]
   • Most health professionals agree that cutting out about 500 calories daily (or burning 500 calories through exercise) will result in a 1-2 pound weight loss each week.^[28]
   • Although this is more slow or gradual weight loss, its the safest and most sustainable long-term.
   • Trying to lose weight at a faster rate may result in you following an overly restricted diet or not eating an adequate amount of calories each day.
3. 3 Include regular physical activity. In addition to diet, participating in regular physical activity is essential for weight loss.
   • Both cardio and weight lifting offer benefits towards weight loss. They will help support your raw foods diet and help burn additional calories throughout the week.^[29]
   • Aim for 150 minutes of aerobic or cardio activities each week. Walking, jogging, swimming or dancing all count as aerobic activity.^[30]
   • In addition to cardio, add in a few days of strength training each week. 1-2 days of weight lifting, yoga or pilates can help build lean muscle mass and support weight loss attempts.^[31]

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