When a person is thinking about the problem of being overweight and has not yet decided on a diet, it is worth choosing vegetables, 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.
What tasks does the diet suit?
Basically, those who want to lose weight are concerned about the following aspects.
How to get rid of extra pounds and how not to harm yourself: do not look exhausted and do not cause negative health effects.
By achieving the desired result, try to keep it without quickly returning to its original form.
A vegetable diet meets these requirements.
Vegetables are good for health: they are excellent in preventing cardiovascular diseases and all kinds of disorders of the gastrointestinal tract.
After completing the diet, the lost pounds do not return to the person immediately because when observed, the body was not in a state of stress (starvation and exhaustion).
The essence of the vegetable diet
Its main principle is that it consumes about one and a half kilograms of various vegetables a day and bans meat. In addition, nutritionists are encouraged to diversify and expand the range of plant products used in every way possible.
You shouldn’t just "sit" on raw vegetables, you can make soups, stews, salads and fresh juices from them. Add oatmeal dishes, low-fat cottage cheese and yoghurts to your diet.
It’s important not to eat too much, so if you divide your daily meal into 5-6 meals, we can more easily tolerate the lack of fatty and sweet foods.
Remember to drink enough fluids (up to two liters per day). It is better to prefer regular drinking water and green tea.
Duration of the diet
Everyone is primarily driven by how many pounds they want to lose. It should be understood that overly dramatic weight loss is not desirable for health.
Experts recommend that you use a vegetable diet for at least a week, but not more than a month. The best seasons for this purpose are summer and autumn. During this period, the vegetables are fresh and the greatest benefit comes from them.
But even when the diet is not followed, vegetables should not be forgotten. 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 dietary fiber, a collective term that contains materials with different compositions and properties.
Insoluble: lignin and cellulose - components of plant cell walls;
Soluble: these include polysaccharides: hemicellulose, gum, mucus and others. These substances form a kind of gel-like mass that undergoes microbial fermentation in the colon.
The important role of fiber is to clean the intestines, comparable to a brush that thoroughly cleans everything that sticks to the walls.
It also inhibits the absorption of carbohydrates, normalizes blood sugar levels. It reduces hunger, helps to avoid being overweight.
It is believed that a person should get an average of 35-50 g of fiber with food. But such a norm is rarely adhered to.
A balanced diet with fiber
Experts advise you to follow the following rules:
- Eat at least three fruits a day (e. g. 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);
- They should be two to three times leguminous in the diet.
Possible problems
Not all people tolerate fiber well. It is necessary to follow the measure, as excess dietary fiber can cause gas formation (bloating).
This phenomenon is due to the fact that bacteria in the colon are actively involved in the work. They are involved in the breakdown of fibers, while methane and other gases are released.
It is important to understand that in order for the fibers not to stagnate in the intestines but to play their main role, one must actively move, as a sedentary lifestyle significantly reduces its positive effect on the body.