When a person thinks about the problem of his excess weight and has not yet decided on a diet, then it is worthwhile to opt for a vegetable one, as many experts believe. A vegetable diet does not harm the body, but, on the contrary, saturates it with vitamins and useful minerals, while removing toxins and toxins from it.
What tasks does the diet satisfy?
Basically, people who want to lose weight are concerned about the following aspects.
How to get rid of those extra pounds and how not to harm yourself: not to look exhausted and not cause negative health effects.
With the desired result achieved, try to keep it, without quickly returning to its original form.
A vegetable diet meets these requirements.
Vegetables are good for health: they are an excellent prevention of cardiovascular diseases and all sorts of disorders of the gastrointestinal tract.
After completing the diet, the lost kilograms do not immediately return to the person, since when it is observed, the body was not in a state of stress (starvation and exhaustion).
The essence of the vegetable diet
Its main principle is to consume about one and a half kilograms of various vegetables every day and a ban on meat. Moreover, nutritionists urge to diversify and expand the range of used herbal products in every possible way.
You should not "sit" only on raw vegetables, you can make soups, stews, salads and fresh juices from them. Add oatmeal dishes and low-fat cottage cheese and yoghurts to the diet.
It is important not to overeat at the same time, therefore, dividing the daily food supply into 5-6 meals will make it easier to endure the absence of fatty and sweet foods.
Remember to drink enough liquid (up to two liters per day). Better to give preference to regular drinking water and green tea.
Duration of the diet
Each person is guided, first of all, by how many kilograms he wants to lose. It should be understood that losing weight too dramatically is undesirable for health.
Experts recommend using a vegetable diet for at least a week, but not more than a month. The best seasons for this purpose are summer and autumn. It is during this period that the vegetables are fresh and the maximum benefit will be from them.
But even at a time when the diet is not followed, one should not forget about vegetables. Vegetables must be included in the diet, also because they are the main sources of fiber.
The role of fiber in the body
Fiber is a dietary fiber, a collective term that includes substances of different composition and properties.
Insoluble: lignin and cellulose - components of plant cell walls;
Soluble: these include polysaccharides: hemicellulose, gums, mucus and others. These substances form a kind of gel-like mass, which undergoes microbial fermentation in the large intestine.
The important role of fiber is to cleanse the intestines, it can be compared to a brush that thoroughly cleans away everything unnecessary that sticks to its walls.
In addition, it inhibits the absorption of carbohydrates, normalizing the amount of sugar in the blood. This reduces hunger, helping you not to gain excess weight.
It is believed that, on average, a person should receive an average of 35-50 g of fiber with food. But such a norm is rarely observed.
Balanced diet with fiber
Experts advise adhering to the following rules:
- Eat at least three fruits daily (for example, apples, pears);
- Eat whole grain bread
- Be sure to eat two to three servings of vegetables during the day;
- Eat oatmeal at least twice a week (preferably in the morning);
- There should be legumes in the diet two to three times.
Possible problems
Not all people can tolerate fiber well. It is necessary to observe the measure, since an excess of dietary fiber can cause gas formation (flatulence).
This phenomenon occurs due to the fact that bacteria living in the large intestine are actively involved in the work. They are involved in the breakdown of fiber, and at the same time methane and other gases are released.
It is important to understand that in order for fiber not to stagnate in the intestines, but to fulfill its main role, it is necessary to actively move, since a sedentary lifestyle significantly reduces its positive effect on the body.