There are many reasons why people start a raw vegan diet.A vegan diet excludes all animal products, and a raw diet is where no food is cooked.A raw vegan diet full of organic fruits, vegetables, and superfoods can give your body everything it needs for optimal health benefits.There are ways to start a raw vegan diet.
Step 1: It's a good idea to talk to a nutritionist.
If you want to start a raw vegan diet, you should talk to a nutritionist.A qualified nutritionist can help you get all the vitamins and minerals you need.
Step 2: Start slowly.
It can be hard to transition to a raw diet if you are vegan.Don't try to do everything at once.Try to do it one day at a time.If you cannot jump into the diet immediately, don't get discouraged.You will need time to adjust.Don't be raw until dinner time.If you are only partially raw, this can be a great method.You eat raw until dinner, then eat some cooked food.
Step 3: You can make a list of things you like.
A list of raw fruits and vegetables is one way to start with a raw diet.This will allow you to start building your list of foods.List the raw foods you would like to add to your diet.What would you like to eat?You can add these to your food list.
Step 4: Slowly eliminate foods from your diet.
Sugar, salt, dairy, grains, and processed foods will be eliminated from your diet if you transition to a vegan raw diet.Start slowly.Get rid of one food type at a time.This can help you get used to this new eating lifestyle.Corn syrup, rice syrup and malt should be avoided.Substitute with raw honey, raw Agave, maple syrup, or dates.Cocoa, coconut sugar, and cinnamon are the best.Also don't use artificial sweeteners.Don't eat all white or processed sugars.Salt should be removed from your diet.Some people on a raw diet use minimal salt.If you are going to use table salt, make sure you use iodized salt.Instead of using sea salt, use organic salt from plants.
Step 5: Use organic, raw-friendly herbs and spices.
Some herbs and spices are not appropriate for a raw diet.Spices should be organic and air-dried without agents.You can grow your own herbs and eat them fresh.It's possible to dry your own herbs and spices.If the herbs or spices have been dried using heat, you should check it out.It is not raw if that is the case.Some people on a raw diet don't use spices.They follow the idea that if you can't make a meal of it, you should not eat it.The spices are toxic because they confuse taste buds and give no benefit.You have to decide if spices are allowed in your diet.
Step 6: The proper kitchen appliances are needed.
A raw vegan diet requires different appliances than a traditional diet.You will need a bunch of things.You can also get a vegetable slicer.You will need a food thermometer, cutting board, and knives.All of these can be purchased at a store.
Step 7: There is a partly raw diet.
If a diet is completely raw and vegan, consider eating a partial or mostly raw diet.You need to make sure you get the right amount of vitamins and minerals.
Step 8: Everyone eats raw food.
Everyone eats raw food.It is easy to start a raw vegan diet by eating what you are familiar with: salads, smoothies, salsas, guacamole, and fresh raw vegetables and fruit.
Step 9: You can make a smoothie.
The best way to eat raw is with a smoothie.Fruits and vegetables can be thrown in.Breakfasts and snacks can be made with a smoothie.
Step 10: It's a good idea to learn to juice.
Juicing is a popular way to eat with a raw diet.Almost all fruits and vegetables can be juiced after you invest in a juicer.Vegetables and greens are popular to juice.Most fruits add nice flavor to your juice.
Step 11: Buy organic.
Purchase organic if you want to get the most out of your vegan diet.This makes sure you don't get harmful toxins from your raw foods.You may need to start small.
Step 12: Greens are good to eat.
leafy greens are a staple of a raw vegan diet.You can use leafy greens for many things.Some of the leafy greens include kale, spinach, Swiss chard, collard greens, and beet greens.
Step 13: You should include soaked and sprouted grains.
If you eat grains as a raw vegan, make sure to soak and sprout them.The grains you can use for this diet are amaranth, millet, barley, buckwheat, kamut, oats, wheat berries, and wild rice.Since sprouted grains contain irritants, you should limit the amount you eat.If you keep the grains at a low temperature, you can steam them.You need to make sure the grains you eat are free of wheat.Some people think you shouldn't eat grains on a raw vegan diet.You can also grow some vegetables.Some people think that larger beans are not good for you.It's possible to eliminate toxins, but they don't taste the best.People on a raw vegan diet don't eat a lot of beans.There are some vegetables that are safe to eat raw.
Step 14: Cook with healthy oils.
A raw vegan diet needs healthy oils.They have a lot of healthy fat.They can be used for salad dressings, desserts, dips, and more.Try using a variety of oil types.
Step 15: You can snack on nuts and seeds.
Adding nuts and seeds to your diet is a good idea.They can be used on top of salads, as snacks, in desserts, and in many other things.Almonds, walnuts, macadamia nuts, chia seeds, and pumpkin seeds are some of the nuts to try.
Step 16: There are sources of omega 3 fats.
There are other sources of omega 3 fats.vegan-friendly sources include: seeds, such as flaxseeds (golden or dark brown), chia seeds or hemp seeds which can all be raw Leafy green vegetables, like the greens of beets, radishes, mustard, collard, Swiss chard, and Chinese cabbage.
Step 17: Sources of B12 should be eaten.
fortified cereals and fortified yeast products are sources of vegan-safe vitamin B12To make a snack mix, mix nuts and seeds.
Step 18: Track your food.
You need to keep a record of your food.You can use a calculator to make sure you are getting all the vitamins and minerals you need.You can get a tracker for your phone or computer that can help you with this.
Step 19: Take a sample of your blood.
If you want to start a raw vegan diet, you should have your blood tested regularly.Make sure your doctor is aware of your eating habits.You can figure out ways to fix deficiencies if your doctor finds them.You should be able to do this by eating certain foods.
Step 20: Take vitamins and supplements.
Take supplements if your food isn't giving you all you need.There are vegan-safe supplements.You might need these supplements to get the minerals you need.
Step 21: Understand what a vegan is.
Animals are not included in the vegan diet, and they only eat plant sources of food.The vegan diet excludes meat, fish, eggs, and dairy products.They eat fruits, vegetables, grains, nuts, and seeds.
Step 22: Understand a raw diet.
A raw diet is where you eat plant-based foods like vegetables, fruits, seeds, and nuts.Food is not heated above 118F on a raw diet.Food is eaten fresh, dehydrated, or ferment.Some people believe that cooking destroys helpful enzymes and destroys the nutrition of the food.
Step 23: The general risks can be learned.
The vegan diet is very healthy, but they have to make sure that they get enough nutrition from animal products.People who follow a raw vegan diet can have problems getting the vitamins and minerals they need.Studies show that a raw vegan diet can increase the risk of osteoporosis.Some women on a raw vegan diet may stop having periods and become infertile because they don't have enough fat.A raw vegan diet is not recommended for children, the elderly, and people with chronic conditions.
Step 24: Know the risks for children.
There are serious risks for certain problems for children raised on raw vegan diet.The diet makes it hard to get some of the important vitamins and minerals needed for growth and development, along with a healthy nervous and immune system.There have been reports of children dying of malnutrition.
Step 25: A raw vegan diet requires more food to get enough calories.
The average person needs about 2,000 calories per day for a healthy body.The elements of a raw vegan diet are very low in calories, so you may need larger quantities to hit 2,000 calories.At the minimum, women should eat at least 1,200 calories a day.This is the bare minimum you need to survive, but you may suffer impairments such as fatigue, cognitive impairment, and slowed metabolism.