Trying a 90 Day Raw Fruit and Vegetable Diet: What to Expect
As interest grows in plant-based diets for health and weight loss, some people are taking it a step further by trying out raw food diets. One such plan is called the 90 day raw fruit and vegetable diet.
This type of eating pattern centers around consuming uncooked, unprocessed fruits, vegetables, nuts, seeds, and other fresh foods. Some versions also include raw eggs, meat, fish or dairy products too.
But is following a strict raw diet safe or sustainable? Heres a closer look at the purported benefits of a raw fruit and vegetable diet as well as precautions to keep in mind.
What is the 90 Day Raw Fruit and Vegetable Diet?
As the name suggests, this diet involves eating raw fruits and veggies for all meals over a 90 day period. The basic guidelines include:
- Eating only raw, unprocessed produce like leafy greens, berries, citrus fruits, melons, etc.
- Drinking fruit/veggie juices and smoothies daily
- Consuming raw nuts, seeds, nut butters, cold-pressed oils, and superfood powders
- Staying adequately hydrated by drinking purified water
- Exercising regularly to support the detox process
No cooking, canning, or heating foods above 118F is allowed in order to preserve enzymes and nutrients. And all items must be organic to avoid pesticide residues or GMOs.
Potential 90 Day Raw Diet Benefits
Why might someone try sticking to only raw fruits and veggies for three months straight? Advocates argue there are many benefits, including:
Nutrient Density
Raw plant foods provide vitamins, minerals, antioxidants, phytochemicals, enzymes, and fiber without being damaged by heat. This optimizes nutrient absorption.
Detoxification
Removing processed foods, meat, dairy,salt, and additives can help rid the body of built-up toxins and allergens.
Improved Digestion
The fiber, fluids, enzymes, and probiotics in raw produce can potentially aid digestion and gut issues over time.
Clearer Skin
Hydrating fruits/veggies provide skin-enhancing vitamins and antioxidants. Limiting dairy, oils, and sugars prevents breakouts too.
Weight Loss
Low-calorie, nutrient-dense choices like greens, berries, citrus, etc. can encourage healthy weight loss without hunger.
Disease Protection
Some small studies link raw diets rich in produce, nuts, seeds to lower inflammation, blood pressure, and chronic disease risk factors.
Sample One Day Meal Plan
Wondering what an all-raw day might look like? Heres a sample menu with tasty plant-based recipes:
Breakfast
- Chia pudding made with chia seeds, almond milk, berries, cinnamon
- Overnight oats with oats, almond milk, bananas, walnuts, flaxseed
- Smoothie with spinach, pineapple, avocado, coconut water, lime
Lunch
- Raw taco wraps made with collard greens, salsa, guacamole, sunflower seeds
- Massaged kale salad with carrots, apples, hemp seeds, lemon dressing
- Zucchini hummus wraps with sliced zucchini, hummus, tomatoes, sprouts
Dinner
- Raw veggie noodle pasta with spiralized carrots/zucchini, pesto, cherry tomatoes
- Stuffed bell peppers with quinoa, mushrooms, walnuts, herbs
- Cauliflower rice sushi rolls with cauliflower rice, carrots, cucumber, avocado
Snacks
- Berries
- Cherry tomatoes
- Kale chips
- Fresh figs
- Raw nut/seed trail mix
- Smoothies
- Fresh juices
Tips for Transitioning to All Raw
Attempting an all raw diet isnt easy. Making big changes too quickly can backfire. Ease into it with these tips:
- Gradually remove processed foods over 2-3 weeks
- Slowly up your raw produce intake before going 100% raw
- Find 3-5 raw recipes you enjoy to keep things interesting
- Consider doing the diet with a partner for motivation and accountability
- Focus on listening to your bodys signals rather than drastic restrictions
Potential Concerns and Considerations
Despite possible advantages, raw diets like this have downsides to consider before trying:
Nutrient Deficiencies
Vitamin B12, iron, zinc, and omega-3s may be lacking on an all raw vegetarian diet without fortified foods or supplementation.
Weight Loss Plateau
Strict raw diets often lead to rapid initial weight loss, but gains may rebound after 90 days once normal eating resumes.
Social Challenges
Dining out and eating with others becomes very limiting, potentially harming social connections and quality of life.
Safety Issues
Concerns like unsafe handling procedures, foodborne illnesses, negative interactions with medications must be addressed.
As such, most mainstream health experts argue completely raw diets arent realistic, balanced or safe for most people long-term without guidance.
Trying a Modified Raw Diet Instead
Rather than an extreme fruit/veggie only approach, a modified raw food diet may be easier to follow while still offering benefits.
With this approach, the majority of your diet comes from raw fruits/veggies/nuts/seeds/sprouted grains, etc. But you can also enjoy sensible amounts of cooked whole foods like oatmeal, quinoa, eggs, fish, meat, yogurt and some minimally processed items too.
This helps ensure adequate protein, healthy fats, iron, zinc, B12 and other nutrients. Its also more flexible and realistic for things like: social outings, budget, family meals, digestion issues, accessibility barriers and sustainability.
Incorporating More Raw Foods
Even without committing to a strict raw regimen, working more fresh produce into your daily routine can enhance health. Some simple ways to do so include:
- Having a green smoothie, juice or fruit each morning
- Snacking on raw veggies with hummus, guacamole or nut butter
- Adding berries, tomatoes or citrus fruits to meals and salads
- Subbing spiralized raw zucchini or carrots instead of pasta
- Making chia puddings, overnight oats, nut milks, and no-bake energy bites
Focus on adding one new raw food each week until fruits/veggies make up half your plate or bowl at each meal.
The Takeaway on 90 Day Raw Diets
Can eating only raw produce, nuts and seeds for 90 days straight significantly improve health? For some people willing to make drastic temporary changes, a strict raw fruit/veggie cleanse may offer benefits.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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