When a person thinks about the problem of his excess weight and has not yet decided on a diet, it is worth choosing a vegetable, as many experts believe. A vegetable diet does not harm the body, Rather, on the contrary, it saturates it with vitamins and useful minerals, while removing toxins and toxins from it.
What functions does the diet fulfill?
Basically, people who want to lose weight are concerned about the following aspects.
How to get rid of those extra pounds and not harm yourself: do not look tired and do not cause negative health effects.
Try to maintain it, without quickly returning it to its original form, achieving the desired result.
A vegetable diet meets these requirements.
Vegetables are good for health: they are an excellent prevention of heart diseases 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 this is observed, the body was not in a state of stress (starvation and exhaustion).
essence of vegetable diet
Its main principle is the consumption of about one and a half kilograms of different vegetables every day and a ban on meat. In addition, nutritionists urge in every possible way to diversify and expand the range of used herbal products.
You should not just "sit" on raw vegetables, you can make soups, stews, salads and fresh juices from them. Include porridge dishes and low-fat cottage cheese and yogurt in 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 tolerate the absence of fatty and sweet foods.
Remember to drink enough liquid (up to two liters per day). It is better to give preference to regular 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 vegetable diet for at least a week, but not more than a month. The best seasons for this purpose are summer and autumn. The vegetables are freshest during this period and benefit the most. It will happen to them.
But even in times when the diet is not followed, one should not forget about vegetables. Vegetables must be included in the diet, as they are the main sources of fiber.
role of fiber in the body
Fiber is a dietary fiber, a collective term that includes substances of various composition and properties.
Insoluble: lignin and cellulose - components of the plant cell wall;
Soluble: These include polysaccharides: hemicellulose, gums, mucus and others. These substances form a kind of gel-like mass, which undergoes microbial fermentation in the large intestine.
The important role of fiber is to clean the intestines, it can be compared with a brush which thoroughly cleans off all the unnecessary things stuck to its walls.
In addition, it inhibits the absorption of carbohydrates, normalizing the amount of sugar in the blood. It also reduces appetite, thereby helping you not to gain extra weight.
It is believed that on average a person should get an average of 35-50 grams of fiber with a meal. But such a norm is rarely observed.
balanced diet with fiber
Experts recommend adhering to the following rules:
- eat at least three fruits daily (for example, apples, pears);
- eat 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);
- Legumes must be included in the diet two to three times.
potential problems
Not everyone can tolerate fiber well. It is necessary to follow the measure, as an excess of dietary fiber can lead to 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 fiber, and at the same time release methane and other gases.
It is important to understand that fiber does not stagnate in the intestines, but to fulfill its main role, it is necessary to move actively, since a sedentary lifestyle significantly reduces its positive effect on the body.