When a person thinks about the problem of being overweight and has not yet decided on a diet, then it is worth choosing vegetables, as many experts believe. A plant-based diet does not harm the body, but, on the contrary, saturates it with useful vitamins and minerals, while removing toxins and toxins from it.
What tasks does the diet fulfill?
Basically, people who want to lose weight pay attention to the following aspects.
How to get rid of excess weight and how not to harm yourself: not to look tired and not to cause negative health effects.
With the desired result achieved, try to maintain it, without quickly returning to its original shape.
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 digestive tract.
After completing the diet, the lost kilograms do not immediately return to the person, because when observed, the body is not in a state of stress (hunger and fatigue).
The essence of the vegetable diet
The main principle is to consume about one and a half kilograms of various vegetables every day and the prohibition of meat. In addition, 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 and low-fat cottage cheese and yogurt to your 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 fluids (up to two liters per day). It is better to give preference to ordinary drinking water and green tea.
Diet duration
Each person is guided, first of all, how many kilograms he wants to lose. It should be understood that losing weight too drastically is undesirable for health.
Experts recommend using a vegetable diet for at least a week, but no more than a month. The best seasons for this purpose are summer and fall. It is during this period that the vegetables are fresh and the maximum benefit will be obtained from them.
But even when the diet is not followed, one should not forget about vegetables. Vegetables should be included in the diet, too, as they are a major source of fiber.
The role of fiber in the body
Fiber is dietary fiber, a collective term that includes substances with different compositions and properties.
Insoluble: lignin and cellulose - components of plant cell walls;
Soluble: these include polysaccharides: hemicellulose, gum, mucilage 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 clean the intestines, it can be likened to a brush that thoroughly cleans everything that is unnecessary stuck to its walls.
In addition, it inhibits the absorption of carbohydrates, normalizes the amount of sugar in the blood. It reduces hunger, helps 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 norms are rarely followed.
Balanced diet with fiber
Experts advise adhering to the following rules:
- Eat at least three fruits daily (eg, apples, pears);
- Eat whole wheat 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 nuts in the diet two to three times.
Possible problems
Not everyone can tolerate fiber well. It is important to observe the size, as an excess of dietary fiber can lead to the formation of gas (flatulence).
This phenomenon occurs due to the fact that the bacteria living in the large intestine are actively involved in the work. They are involved in the breakdown of fibers, 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.