When a person is thinking about the problem of being overweight and has not yet decided on a diet, then it is worth choosing a vegetable, as many experts believe. A plant-based diet does not harm the body, but instead saturates it with vitamins and 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 these extra pounds and how not to harm yourself: do not look exhausted and do not cause negative effects on health.
With the desired result achieved, try to maintain 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 kinds of disorders of the gastrointestinal tract.
After completing the diet, the lost weight does not return immediately to the person, since when observed, the body was not in a state of stress (hunger and exhaustion).
The essence of the vegetable diet
His main principle is to consume about one and a half kilos of various vegetables every day and ban meat. In addition, nutritionists urge to diversify and expand the range of plant products used 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 low-fat oatmeal and cottage cheese dishes to your diet.
It is important not to eat at the same time, therefore, dividing the daily food supply into 5-6 meals will make it easier for you to endure the absence of fatty and sweet foods.
Remember to drink plenty of fluids (up to two liters a day). It is better to prefer regular drinking water and green tea.
Duration of the diet
Each person is guided, first of all, by how many pounds he wants to lose. It should be understood that overly drastic weight loss is undesirable for health.
Experts recommend using a plant-based 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 maximum benefit will be from them.
But even at a time when the diet is not followed, we must not forget the vegetables. Vegetables should be included in the diet, also because they are the main sources of fiber.
The role of fiber in the body
Fibers are dietary fibers, 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 more. These substances form a kind of gel-like mass, which undergoes microbial fermentation in the large intestine.
The important role of the fibers is to clean the intestines, it can be compared to a brush that thoroughly cleans all the excess 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 too much weight.
It is believed that, on average, a person should receive an average of 35-50 g of fiber in food. But such a rule is rarely followed.
Balanced diet with fiber
Experts advise to follow the following rules:
- Eat at least three fruits daily (for example, apples, pears).
- Eat whole grain bread
- Make sure you 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 moderation, as 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 fibers and at the same time methane and other gases are released.
It is important to understand that in order not to stop the fibers in the intestines, but to fulfill their main role, it is necessary to move actively, as a sedentary lifestyle significantly reduces its positive effect on the body.