When a person thinks about the problem of being overweight and has not yet decided to go on a diet, it is worth opting for a vegetable, as many experts believe. A plant-based diet does not harm the body, but rather saturates it with useful 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 extra pounds and how not to injure yourself: Don't look exhausted and don't cause negative health effects.
With the desired result achieved, try to keep it, without quickly returning to its original form.
A vegetable diet meets these requirements.
Vegetables are good for your health: they are an excellent prevention of cardiovascular diseases and all kinds of disturbances in the gastrointestinal tract.
After completing the diet, the lost pounds do not immediately return to the person, because when it is observed, the body was not in a state of stress (hunger and exhaustion).
The essence of the vegetable diet
Its basic principle is to consume about a pound and a half of various vegetables every day and ban meat. In addition, nutritionists want to diversify and expand the range of herbal products used in every way possible.
You shouldn't just "sit" on raw vegetables, you can make soups, stews, salads and natural juices with them. Add low-fat oatmeal and cottage cheese dishes and yogurts to the diet.
It is important not to overeat at the same time, so 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 plenty of fluids (up to two liters a day). Better to give preference to regular drinking water and green tea.
diet duration
Each person is guided, first of all, by how many pounds they want to lose. It must 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 longer than a month. The best times for this purpose are summer and autumn. It is during this period that the vegetables are fresh and will be used to the full.
But even at a time 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 includes substances of different compositions and properties.
Insoluble: lignin and cellulose - components of plant cell walls;
Soluble: includes polysaccharides: hemicellulose, gums, mucus and others. These substances form a kind of gelatinous mass, which undergoes microbial fermentation in the large intestine.
The important role of fiber is to clean the intestine, it can be compared to a brush that thoroughly cleans everything that is unnecessary to stick to its walls.
Furthermore, it inhibits the absorption of carbohydrates, normalizing the amount of sugar in the blood. This reduces hunger, helping you not to gain excess weight.
It is believed that, on average, a person should receive an average of 35-50 g of fiber in their diet. But this standard is rarely observed.
Balanced fiber diet
Experts advise compliance with the following rules:
- Eat at least three fruits daily (eg apples, pears);
- eat whole grain bread
- Be sure to eat two to three servings of vegetables throughout the day;
- Eat oats at least twice a week (preferably in the morning);
- There should be vegetables in the diet two to three times.
Possible problems
Not everyone can tolerate fiber well. It is necessary to observe the measurement, as the excess of dietary fiber can cause the formation of gases (flatulence).
This phenomenon occurs due to the fact that bacteria that live in the large intestine are actively involved in the work. They are involved in fiber degradation and at the same time methane and other gases are released.
It is important to understand that in order for fibers not to stagnate in the intestine, but to fulfill their main role, it is necessary to move actively, as a sedentary lifestyle significantly reduces its positive effect on the body.