Although they can be part of a balanced diet, if we do not want to suffer from nutritional deficiencies, we should not base our diet on raw products, since they do not provide us with everything we need. Making changes in diet is one of the best decisions we can make when we want to lose weight. The problem is that the lack of information and poorly designed diets are causing many to make serious mistakes in this process. As for example, the raw food diet. This is a popular diet known as “raw diet”. Some time ago it became popular for offering a “healthy” alternative to burn fat. It is based on unprocessed raw vegetables, as well as fruits, sprouts, nuts and other foods that do not require any cooking. In the beginning, it can work to detoxify the body and reduce measures. However, over time it produces weakening of the digestive system, inflammation and nutritional deficiencies. This is precisely the issue with this type of diet. Many often give results in a short time. But, they bring with them a series of side effects that should be taken into account by all.
A diet reduced in calories and with a high content of fruits and vegetables is key to lose kilos and obtain the desired figure. So, it is important to be well informed about it and find out why this raw food diet is not recommended as a regular meal plan. Pay attention!
Reasons to Avoid the Raw Food Diet
1. Deficiency of Vitamin B12
People who limit themselves to eating raw foods have a high probability of suffering vitamin B12 deficiency. This water-soluble nutrient is essential for good brain function, the production of red blood cells and the synthesis of DNA. The thing is that it only occurs naturally in foods of animal origin, such as dairy, meat and fish. However, those who have a vegetarian diet can obtain it through fortified cereals.
Deficiency of vitamin B12 causes symptoms such as:
- Weakness or tiredness
- Loss of appetite
- Numbness or tingling in the feet and hands
- Balance problems or dizziness
- Memory loss
- Mental confusion
2. Cholesterol Problems
Although fruits and vegetables have a positive influence on the control of triglycerides and cholesterol, their consumption in excess could hinder HDL, also known as good cholesterol. It is a mistake to think that all fats in the diet should be suppressed, since good lipids are essential for cardiovascular health. While some incorporate plant-based oils in their feeding plans, most do not, as these do not occur naturally but require processing.
Foods that promote good cholesterol include:
- Blue Fish
- Seeds and nuts
- Peanut butter
- Olive oil
3. The Diet of Raw Foods Can Affect the Metabolism
Although the consumption of raw food has been linked to a decrease in the risk of heart disease, there are several tests that show that they also increase the risk of problems in metabolic function.
“Raw foods are more difficult to digest and require more energy”.
This means that if the metabolism is slow, it could cause the person to eat more than is appropriate. On the other hand, although it does lose weight effectively, it leads to deficiencies that can cause severe anemia and fatigue.
4. Loss of Bone Density
Consuming fewer calories than the right ones is also counterproductive to health. If we add to this calcium and vitamin D deficiency, we have an elevated risk of osteoporosis or bone diseases. Since most raw food diets are reduced in calories and do not provide enough nutrients, it is dangerous to convert them into a form of daily food. Although calcium is present in several raw foods, such as green vegetables and almonds, it is not usually consumed in the amount needed. For example, each cup of raw broccoli provides about 90 mg of calcium. Meanwhile, a cup of milk provides 300 mg. In addition, for an adequate absorption of calcium, the consumption of 600 to 800 international units of vitamin D is recommended. This is obtained from exposure to the sun, meats, eggs and fortified foods.
5. It can Cause Hormonal Imbalances
Raw foods contain components that can block certain body functions, including those performed by the thyroid gland. As a result there is a decrease in hormonal activity, which causes goiter or hypothyroidism. This effect is usually worse when you already have a weakened thyroid tendency or some kind of disorder. The heat has the ability to deactivate this effect. For this reason it is advisable to cook the vegetables before eating them.
Although it is proven that many foods lose much of their nutritional value after being cooked, it is not convenient to base the diet on raw ingredients. Many can be included as part of the daily diet, but they should not be the only ones that conform it.
To lose weight and avoid side effects it is best to adopt a balanced diet following the recommendations of the nutritionist.
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