#14 plant based diet hello ladies and gentlemen, in today's video i will be talking about how you can lose weight off a plant based diet so if you want to learn how to lose weight raidly and with ease keep watching (intro) The raw vegan diet is not new, but it has certainly become a rave in recent times. This diet is the perfect mix of the main beliefs of veganism and raw food diet. There are many reasons why you should consider adopting the raw vegan diet. These include losing weight, lowering your risk of diabetes, and improving your heart health. While this diet has several incredible health benefits, it also poses some potential health risks if you don’t plan it properly. Read on for a comprehensive review of the benefits, risks, and foods to eat and avoid when following a raw vegan diet. What Is a Raw Vegan Diet? The idea of the raw vegan diet is that just like veganism, you avoid any animal-derived foods. The foods you eat should be entirely raw or heated at temperatures below 104–118°F (40–48°C). A raw vegan diet is usually low in processed foods. But it contains sufficient amounts of sprouted grains, legumes, nuts, seeds, fruits, and vegetables. Many people have practiced eating raw foods since the mid 19th century to prevent sickness and improve overall health. These days, those who adopt this diet do so for health reasons. They believe that raw or minimally heated food provides more nutrients than fully cooked foods. Instead of cooking, they use alternate methods to make meals, including sprouting, soaking, dehydrating, blending, and juicing. Health Benefits of the Raw Vegan Diet The raw vegan diet provides an array of incredible health benefits. That’s because it’s filled with plant foods rich in a range of nutrients needed for an enhanced state of health. Weight Loss and Maintenance Weight loss and maintaining a healthy weight are among the many health benefits of adopting a raw vegan diet. This is because a vegan diet naturally tends to lower your body mass index (BMI). Hence, the raw vegan diet effectively reduces the amount of body fat you have, thereby promoting proper weight loss and helping you keep it off. Reduced Risk of Heart Disease A raw vegan diet may enhance your heart health because it mainly consists of fruits and vegetables. These foods help lower your blood pressure and prevent your risk of having a stroke and cardiovascular diseases. This diet also including eating a good amount of sprouted grains, beans, nuts, and seeds. It helps you control your cholesterol levels, further lowering your risk of heart disease. Slim Chances of Diabetes It could be because the raw vegan diet is rich in fruits and vegetables, but practicing it may lower your risk of type-2 diabetes. Besides, the diet has many fiber-loaded foods, which reduces your blood sugar levels and boosts insulin sensitivity. Moreover, the vegan diet encourages you to consume a fair amount of whole foods, nuts, and seeds, lowering your blood sugar levels. Improved Digestion The raw vegan diet is loaded with whole-plant foods rich in soluble and insoluble fibers. These fibers may aid in enhancing your digestion. For instance, insoluble fiber helps to push your foods along with more quickly through your gut, makes your stool firm, and prevents constipation. For soluble fibers, they help with feeding the healthy bacteria in your intestines. These good bacteria then produce nutrients like short-chain fats that prevent gut inflammation. They may also improve the symptoms of Crohn’s disease, Irritable Bowel Syndrome (IBS) caused by emotional stress, and ulcerative colitis (swollen large intestine and rectum marked by repeated episodes of diarrhea, stomach pain, fever, and chills). Potential Risks Involved with The Raw Vegan Diet While the raw vegan diet has many advantages for your health, it may pose some severe risks for your body and overall health when you don’t plan it well. Weaker Bones and Muscles Many parts of the raw vegan diet may cause weaker bones and muscle, mostly because it tends to have lower amounts of protein, calcium, and vitamin D. Your body needs enough amount of protein to preserve muscle mass. This is crucial for the periods when you’re consuming fewer calories that cause you to lose weight. It’s better to increase your protein intake for stronger bones. Another risk is that the diet is likely to have lower calcium and vitamin D content, which you need for strong bone content and density. People with darker skin and those living in areas like the northern pole region may not produce enough vitamin D consistently from only sun exposure. Tooth Decay Any diet that includes plenty of citrus fruits and berries may increase the chance of tooth decay. And the raw vegan diet is not left out. The reason is that these fruits are more acidic, thereby causing more wearing away (corrosion) of your tooth enamel. Nutritional Deficiency When adopting a raw vegan diet, you need to plan it such that you’re consuming all the nutrients your body needs. And the reason is that the diet tends to be naturally low in some nutrients. Apart from calcium and vitamin D, you’re likely not to get enough vitamin iodine and B12 from the raw vegan diet. This can lead to anemia, weak bones, infertility, heart disease, and damage to your nervous system. To ensure that you’re getting all the vitamins and minerals your body needs, you can incorporate fortified foods or supplements. Low Fertility The raw vegan diet tends to have lower calories, affecting a woman’s fertility in some cases. It may lead to drastic weight loss, so much so that they’re unable to menstruate. Some studies show that it may even lead to irregular menstruation and amenorrhea, a medical condition where the normal menstrual flow slows down or stops. Foods to Eat in a Raw Vegan Diet About 75% of the whole food you eat in a raw vegan diet should be either raw or cooked at temperatures below 104–118°F (40–48°C). You can eat the following foods: Sprouted or soaked uncooked grains and legumes Fresh, dried, juiced, or dehydrated fruits Raw, juiced, or dehydrated vegetables Seaweed Cold-pressed oils Raw nuts and seeds Raw nut milk and butters Fermented foods like sauerkraut, kimchi, and miso Condiments, including vinegar and unpasteurized raw soy sauce Sweeteners like unprocessed raw cocoa powder and pure maple syrup Foods to Avoid in a Raw Vegan Diet You should avoid any animal foods when following a raw vegan diet. You should also avoid: Cooked fruits, vegetables, grains, and legumes Coffee and tea Pasteurized juices Refined oils Refined sugars and flours Baked goods Processed foods and snacks like chips and pastries Alcohol Salt Roasted nuts and seeds Takeaway Message You should properly plan the raw vegan diet to include sprouted grains and legumes, healthy fruits, vegetables, nuts, and seeds if you want to follow it. It has excellent health benefits, but a poorly-planned diet may pose many potential risks for your health. You can incorporate supplements to complement your daily nutrient intake. i hope this video helped you a lot and but if you want to double your weight loss results i would highly recommend you to watch the video on the screen and in the description and follow the simple hacks in that video as well to lose double the weight much faster. so if you want to learn how to burn fat quickly and easily go ahead and watch the video on the screen or click the link in the description.