When a person considers the problem of being overweight and has not yet decided to go on a diet, as many experts believe, choosing vegetables is worthwhile. A vegetable diet will not harm the body, on the contrary, it will be rich in vitamins and useful 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 those excess weight and how to not hurt yourself: Don't look exhausted, and don't negatively affect your health.
After reaching the desired result, try to keep it as much as possible and don't return to its original form soon.
The vegetable diet meets these requirements.
Vegetables are good for health: they are an excellent way to prevent cardiovascular diseases and various gastrointestinal diseases.
After finishing the diet, the lost kilograms will not return to the person immediately, because the body is not in a state of stress (hunger and exhaustion) during observation.
The essence of a vegetable diet
The main principle is to eat about one and a half kilograms of various vegetables every day, and fasting meat. In addition, nutritionists urge to diversify and expand the range of herbal products used in every possible way.
You should not just "sit" on raw vegetables, you can use them for soups, stews, salads and fresh juices. Add oatmeal dishes, low-fat cheese and yogurt to your diet.
It is important not to overeat at the same time, so dividing the daily food supply into 5-6 meals can make it easier to tolerate the lack of fat and sweets.
Remember to drink enough fluids (up to two liters per day). It is best to choose water and green tea that you drink regularly.
Duration of diet
Everyone is first guided by how many kilograms he wants to lose. It should be understood that excessive weight loss is bad 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. It is during this period that vegetables are fresh and benefit the most from them.
But even when not following the diet, vegetables should not be forgotten. Vegetables must be included in the diet because they are the main source of fiber.
The role of fiber in the body
Fiber is a kind of dietary fiber, which is a collective term for substances with different components and properties.
Insolubility: lignin and cellulose-components of plant cell walls;
Solubility: These include polysaccharides: hemicellulose, gums, mucilage, etc. These substances form a gel-like substance that undergoes microbial fermentation in the large intestine.
The important role of fiber is to clean the intestines, it is like a brush, can completely remove all unnecessary things sticking to the intestinal wall.
In addition, it inhibits the absorption of carbohydrates and normalizes the sugar content in the blood. This can reduce hunger and help you not gain excess weight.
It is believed that, on average, a person should consume an average of 35-50 grams of fiber from food. But such norms are rarely followed.
Balanced dietary fiber
Experts recommend to observe the following rules:
- Eat at least three kinds of fruits every day (such as apples, pears);
- Eat whole wheat 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);
- There should be two to three servings of beans in your diet.
Possible problem
Not everyone can tolerate fiber well. It is necessary to observe this measure, because excessive dietary fiber can cause gas formation (flatulence).
This phenomenon occurs because bacteria living in the large intestine are actively involved in work. They participate in the decomposition of fibers and release methane and other gases at the same time.
It is important to understand that in order for fiber not to stay in the intestines, but to play its main role, active exercise is necessary, because a sedentary lifestyle will significantly reduce its positive impact on the body.