When a person thinks about the problem of overweight and has not yet decided on a diet, then it is worth choosing a vegetable, as many experts believe. Vegetable diet does not harm the body, on the contrary, saturates it with vitamins and minerals, while removing toxins and toxins from it.
What tasks does the diet perform?
In general, people who want to lose weight are concerned about the following aspects.
How to get rid of those extra pounds and how not to hurt yourself: not to look exhausted and not to cause negative health consequences.
When you achieve the desired result, try to keep it without quickly returning to its original appearance.
The vegetable diet meets these requirements.
Vegetables are good for health: they are an excellent prevention of cardiovascular disease and any disorders of the gastrointestinal tract.
After completing the diet, the lost weight does not return immediately to the person, because when observed, the body was not in a state of stress (hunger and exhaustion).
The essence of the vegetable diet
Its main principle is to consume about one and a half kilograms of different vegetables every day and a ban on meat. In addition, nutritionists insist on diversifying and expanding the range of used herbal products in every possible way.
You do not have to "sit" only on raw vegetables, you can make soups, stews, salads and fresh juices from them. Add to the diet dishes of oatmeal and cottage cheese with low fat and yogurt.
It is important not to overeat at the same time, therefore dividing the daily food into 5-6 meals will make it easier to tolerate the lack of fatty and sweet foods.
Remember to drink enough fluids (up to two liters a day). Better to give preference to regular drinking water and green tea.
Duration of the diet
Everyone is guided primarily by how many pounds he wants to lose. It should be understood that too drastic weight loss 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, we must not forget about vegetables. Vegetables should 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 with different composition and properties.
Insoluble: lignin and cellulose - components of plant cell walls;
Soluble: they include polysaccharides: hemicellulose, gums, mucus and others. These substances form a kind of gel-like mass that undergoes microbial fermentation in the colon.
The important role of fibers is to clean the intestines, they can be compared to a brush that thoroughly cleans 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 by helping you not to gain extra pounds.
It is believed that the average person should take an average of 35-50 g of fiber with food. But such a norm is rarely observed.
Balanced diet with fiber
Experts advise you to adhere to the following rules:
- Eat at least three fruits a day (eg apples, pears);
- Eat wholemeal bread
- Remember to eat two to three servings of vegetables during the day;
- Eat oatmeal at least twice a week (preferably in the morning);
- The diet should include legumes two to three times.
Possible problems
Not all people can tolerate fiber well. It is necessary to follow the measure, as an excess of dietary fiber can cause flatulence (flatulence).
This phenomenon occurs due to the fact that bacteria living in the colon are actively involved in the work. They are involved in the breakdown of fibers and at the same time emit methane and other gases.
It is important to understand that in order not to stagnate the fibers in the intestine, but to play their main role, it is necessary to move actively, as a sedentary lifestyle significantly reduces its positive effect on the body.