When a person thinks about the problem of his excess weight and has not yet decided on a diet, then it is worth choosing vegetables, as many experts believe. A vegetable diet does not harm the body but, on the contrary, enriches it with vitamins and beneficial minerals while removing toxins and toxins from it.
What tasks does the diet meet?
Basically, people who want to lose weight are concerned about the following aspects.
How to get rid of extra pounds and how not to hurt yourself: Do not look exhausted and do not cause negative health consequences.
To achieve the desired result, try to keep it, without quickly returning to its original form.
The 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 kilograms do not immediately return to the person because when it was observed, the body was not in a state of stress (hunger and exhaustion).
The essence of the vegetable diet
Its main principle is to consume about one and a half kilograms of various vegetables daily and to ban meat. Moreover, nutritionists are urging to diversify and expand the range of plant products used in every way.
You do not have to "sit" only on raw vegetables, from them you can make soups, stews, salads and fresh juices. Add oatmeal and low-fat cottage cheese and yogurt to your diet.
It is important not to eat at the same time, so a daily supply of 5-6 meals will facilitate the absence of fatty and sweet foods.
Remember to drink plenty of fluids (up to two liters a day). It is better to give preference to ordinary drinking water and green tea.
Duration of diet
Each person is guided, first and foremost, by how many pounds they want to lose. We must understand that drastic weight loss is undesirable for health.
Experts recommend using a vegetable diet for at least a week, but not more than a month. The best seasons of this season are summer and fall. During this period the vegetables are fresh and there will be maximum benefits from them.
But even when the diet is not adhered to, do not forget about vegetables. Vegetables should be included in the diet, also because they are a major 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 are polysaccharides: hemicellulose, gums, mucus and more. These substances form a gel-like mass that undergoes microbial fermentation in the large intestine.
An important role of the fiber is to clean the intestines, it can be compared to a brush that thoroughly cleans everything that is superfluous that clings to its walls.
In addition, it inhibits the absorption of carbohydrates, normalizes blood sugar. It reduces hunger, helps you not to gain extra weight.
It is believed that the average person should take an average of 35-50 grams of fiber with food. But such a norm is rarely observed.
A balanced diet of fiber
Experts advise you to follow the following rules:
- Eat at least three fruits daily (e. g. , apples, pears);
- Serve whole grain 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);
- The diet should include legumes two to three times.
Possible problems
Not all people can tolerate fiber well. It is necessary to take precautions, as excessive amounts of dietary fiber can lead to flatulence (flatulence).
This phenomenon occurs due to the fact that bacteria living in the large intestine are actively involved in the work. They participate in the decomposition of the fiber and at the same time emit methane and other gases.
It is important to understand that in order for fiber not to stop in the intestines, but to play its main role, it is necessary to move actively, because a sedentary lifestyle significantly reduces its positive impact on the body.