90 Day Raw Food Diet Before and After Results and Tips

Examining the Effects of a 90 Day Raw Food Diet

The raw food diet has surged in popularity for its purported health and weight loss benefits. As the name suggests, it involves eating mostly unprocessed, raw plant foods for a certain duration. But what can you expect in terms of 90 day raw food diet before and after results?

What is a Raw Food Diet?

A raw food diet consists of eating foods that have not been heated above 118F. This maintains the natural enzymes and nutrients that can be lost during cooking. Typically, at least 75% of calories should come from raw foods to adhere to the plan.

Common raw foods include:

• Raw fruits and vegetables
• Sprouted beans, grains and seeds
• Nut milks (almond, cashew, etc.)
• Cold pressed oils
• Nut and seed butters
• Dried fruits and berries

Reasons People Try a 90 Day Raw Food Diet

There are several motivations for committing to raw dieting for 90 days:

• Weight loss - The high fiber and nutrient density of raw foods may support healthy metabolism and satiety for weight management.
• Detoxification - Raw plant foods provide antioxidants and phytochemicals that can help flush toxins from the body.
• Disease prevention - Nutrients in their raw state may better protect against illness like heart disease and diabetes in some people.
• Clearer skin - Fruits and veggies nourish skin and provide hydration for radiance.
• Anti-aging effects - Enzymes and vitamins in raw foods may combat aging from inside out.

What to Expect Within the First 90 Days on a Raw Food Diet

Switching your diet to 75% or more raw plant foods for 90 days can lead to both aesthetic and internal transformations. Here is what you might notice:

Expected Changes Within 30 Days

The first month marks an adjustment period to the increased fiber and liquid intake on the raw diet. Typical changes include:

• More regular bowel movements
• Increased urination as toxins flush from body
• Higher energy levels from enzymes and nutrient density
• Reduced inflammation which can relieve joint pain
• Healthier looking hair, skin and nails
• Some weight loss, around 5-8 pounds depending on starting point

After 60 Days Raw

Pushing through 60 days allows the body to better adapt to dietary changes. Some further improvements include:

• Stabilized blood sugar levels
• Continued body detoxification
• Additional weight loss up to 12 pounds
• Improved immune function
• Better digestion and possibly change in gut bacteria
• Reduction in symptoms of some health conditions like arthritis

Upon Reaching 90 Days Raw

After 3 months, the raw food diet should be well established and revealing more significant effects like:

• Total weight loss up to 18 pounds
• Balanced cholesterol and blood pressure levels
• Resolved acne problems for some people
• Improved mental clarity and mood
• Overcome food addictions and cravings
• Aversion to heavy, greasy foods

Challenges to Expect When Transitioning to a Raw Diet

While beneficial in many ways, adopting a raw food approach poses some difficulties especially early on. Be prepared for the following:

Nutrient Deficiencies

A strict raw diet may make it hard to consume adequate protein, iron, vitamin B12, vitamin D and other nutrients. This can cause low energy, hair loss, and immune dysfunction over time.

Food Prep Difficulties

Preparing satisfying raw meals requires many fruits, vegetables, and the right equipment like high speed blenders. Shopping and kitchen time increases substantially.

Social Disruption

Finding raw dining options at restaurants can be extremely limiting. Bringing your own food to social gatherings gets tedious. Explaining your restrictive diet to friends gets tiring.

Cravings and Temporary Weight Gain

It takes time to adjust taste buds and metabolism after removing inflammatory foods and animal products that may have caused addiction. Be prepared for 3-5 days of detox symptoms.

Tips to Stick to a 90 Day Raw Food Diet

Making this substantial dietary change last for 90 days and beyond requires strategy. Here are tips:

Add Raw Foods Gradually

Eliminate cooked foods slowly while ramping up raw meals over 2-3 weeks. This gives your body and brain time to adapt to new eating patterns.

Consume Raw Vegan Protein

Get amino acids from sources like sprouts, leafy greens, hemp and pea protein powder. This prevents muscle loss and nutrient deficiency.

Try Intermittent Fasting

Fasting for 14-16 hours overnight then eating only raw foods during your window preserves enzymes and amplifies benefits.

Batch Prep Raw Snacks and Meals

Make big batches of items like raw granola, soups, nut milks and sliced veggies on weekends to save time during the busy week.

Develop Community Support

Join raw food or plant based online groups to get meal tips, ask questions and bolster motivation when struggling.

Is the Raw Food Diet Sustainable Long Term?

While safe for 90 days with supervision, sticking to a strict raw diet long term poses challenges. Most nutrition experts consider the raw food diet an extreme approach lacking research about safety.

After 90 days, these strategies can make raw eating more sustainable:

• Shift to a 85% raw food meal plan instead of 100%
• Occasionally cook vegetables, grains and meatless protein sources
• Include nutrient-rich superfoods like marine algae, maca and cacao
• Take B12 and vitamin D supplements
• Enjoy cooked food when dining out or at social gatherings

The Bottom Line on 90 Days of Raw Dieting

Committing to a raw food meal plan for 90 days offers noteworthy health, detox and weight loss perks for many people. But continuing long term requires precautions to obtain adequate nutrition. Work with an experienced plant-based dietitian to formulate the best personal plan.

Expect an adjustment period while gut flora and taste buds adapt to this way of eating. But embrace the journey to see transformations in energy, skin, weight and beyond from a raw food diet.

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.