Raw Food Nutrients

Where does a raw food list get his protein, carbs and fats and how much of each should you eat? Below I'll describe the raw food sources of these important food elements.

Carbohydrates

The main source of carbohydrates are fruits. starches (carrots) and grains.

Protein

The main source of protein are germinated nuts (almonds are best), seeds, grains and green leafy vegetables. I highly recommend hemp seed as an excellent source of protein. Also make sure you germinate your seeds and nuts, otherwise you're unlikely to absorb the protein.

How do you germinate the seeds and nuts? Just before you go to bed, you put the seeds or nuts in a cup and add purified water. The next morning they're ready to eat. (Hemp seeds are the only seeds you don't have to germinate).
Fats

The main source of fats are again nuts and seeds, as well as avocado and coconut butter.
Nutrients

Off course it is important to eat nutrient dense foods. Raw green leafy vegetables and super foods are about the most nutrient dens foods (meaning that they have the most nutrients per calorie). So make sure you"ll get enough of these. The easiest way to eat greens is to juice or blend them and mix them with fruits (like apples or bananas) or herbs (like parsley).

Source : www.thebestofrawfood.com/raw-food-diet-plan.html

How does the Raw Food Diet work?

Pros & Cons

    Fruits and veggies dominate the menu
    Nearly guaranteed weight loss

    Tedious meal prep; equipment required
    Lots of rules

There are numerous variations of the raw food diet, and you have the power to shape your own. Typically, though, about 75 to 80 percent of what you eat each day will be plant-based foods never heated above 115 degrees Fahrenheit. (Very few people follow a 100 percent raw diet.) Most followers are vegan, but some choose to consume raw animal products, such as raw (unpasteurized) milk, cheese made from raw milk, sashimi, raw fish and certain kinds of raw meat. You’ll eat lots of fresh fruit and vegetables, sprouts, seeds and nuts, including cashews, sunflower seeds and raw almond butter; some foods are marked as raw and sold at grocery stores, while others require home-prep. Grains are also OK, as are dried organic legumes (think lentils, chickpeas, adzuki beans and mung beans) eaten raw. Other common choices include cold-pressed extra-virgin olive oil; raw virgin coconut oil; and raw coconut butter. Freshly-squeezed vegetable juice and herbal tea are also staples.

Source :  /health.usnews.com/best-diet/raw-food-diet