When a person thinks about the problem of being overweight and has not yet decided on a diet, then it is worth choosing a vegetable that 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 fulfill?
Basically, people who want to lose weight are worried about the following aspects.
How to get rid of those extra pounds and how not to hurt 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 shape.
A vegetable diet meets these requirements.
Vegetables are good for health: they are an excellent prevention of cardiovascular disease and all kinds of disorders of the gastrointestinal tract.
After completing the diet, the lost kilos do not immediately return to the person, as the body was not in a state of stress (hunger and exhaustion) when it was observed.
The essence of the vegetable diet
Its main principle is to consume about one and a half kilos of different vegetables every day and a ban on meat. In addition, nutritionists urge to diversify and expand the range of used herbal remedies in all possible ways.
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 a day). Better to prefer plain drinking water and green tea.
Duration of the diet
Each person is first and foremost guided by how many kilos he will lose. It should be understood that weight loss is too dramatically 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 autumn. It is during this period that the vegetables are fresh and the maximum benefit will be by them.
But even at a time when diet is not being followed, one should not forget 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 contains substances with 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 colon.
The important role of the fiber is to cleanse the intestines, it can be compared to a brush that thoroughly cleanses everything unnecessary that sticks to its walls.
In addition, it inhibits the absorption of carbohydrates and normalizes the amount of sugar in the blood. This reduces hunger and helps you not gain weight in excess.
It is believed that a person on average should receive 35-50 g of fiber along with food. But such a norm is rarely observed.
Balanced diet with fiber
Experts recommend adhering to the following rules:
- Eat at least three fruits daily (e. g. , apples, pears);
- Eat wholemeal bread
- Be sure to eat two to three servings of vegetables throughout 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 comply with the measure, as an excess of dietary fiber can cause 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 decomposition 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 perform its main role, it is necessary to move actively, as a sedentary lifestyle reduces its positive effect on the body significantly.