When a person thinks about the problem of their excess weight and has not yet decided on a diet, then it is worth opting for a vegetable, 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 eliminating toxins and toxins.
What tasks does the diet satisfy?
Basically, 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 effects on your health.
With the desired result achieved, try to keep it, without quickly returning to its original shape.
A plant-based 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 kilograms do not immediately return to the person, since when observed, the body was not in a state of stress (starvation and exhaustion).
The essence of the vegetable diet.
Its main principle is to consume about a kilo and a half of various vegetables every day and the prohibition of meat. In addition, nutritionists urge to diversify and expand the range of herbal products used in every possible way.
You should not "sit" only on raw vegetables, you can make soups, stews, salads and fresh juices with them. Add oatmeal and cottage cheese dishes and low-fat yogurts to the 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 cope with 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 drinking water and green tea.
Duration of diet
Each person is guided, first of all, by how many kilograms he wants to lose. It should be understood that losing weight too dramatically is undesirable for health.
Experts recommend using a plant-based 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 from them.
But even at a time when the diet is not being followed, one should not forget about vegetables. Vegetables should be included in the diet, also because they are the main source of fiber.
The role of fiber in the body.
Fiber is a dietary fiber, 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 others. These substances form a kind of gelatinous mass that undergoes microbial fermentation in the large intestine.
The important role of fiber is to clean the intestines, it can be compared to a brush that thoroughly cleans everything unnecessary that adheres to its walls.
In addition, it inhibits the absorption of carbohydrates, normalizing the amount of sugar in the blood. This reduces hunger, which helps you not gain weight.
It is believed that, on average, a person should receive an average of 35-50 g of fiber with food. But such a norm is rarely observed.
Balanced diet with fiber
Experts advise adhering to the following rules:
- Eat at least three fruits a day (for example, apples, pears);
- Eat whole wheat bread
- Make sure you 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 or three times.
Posible problems
Not all people can tolerate fiber well. It is necessary to observe the measure, since an excess of dietary fiber can cause the formation of gases (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 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 fulfill its main role, it is necessary to actively move, since a sedentary lifestyle significantly reduces its positive effect on the body.