When a person is already thinking about the problem of weight and has not yet decided on a diet, it is worth eating vegetables, as many experts believe. A vegetable diet does not harm the body, but saturates it with vitamins and minerals while removing toxins and toxins.
What functions does the diet perform?
Basically, people who want to lose weight are concerned about the following aspects.
How to lose weight and not hurt yourself: do not look tired and do not adversely affect your health.
When the desired result is achieved, try to keep it without returning to its original form quickly.
Vegetable diet meets these requirements.
Vegetables are good for health: they are an excellent prevention of cardiovascular diseases and any disorders of the gastrointestinal tract.
The kilograms lost after completing the diet do not immediately return to the person, because when observed, the body was not in a state of stress (hunger and exhaustion).
The essence of the vegetable diet
Its main principle is to eat about one and a half kilograms of different vegetables and meat every day. In addition, nutritionists are calling for a wider range of plant products.
You don't just have to "sit" on raw vegetables, you can make soups, stews, salads and fresh juices from them. Add oatmeal dishes and low-fat cottage cheese and yogurt to your diet.
At the same time, it is important not to overeat, so dividing the daily food supply into 5-6 meals will make it easier to tolerate the lack of fatty and sweet foods.
Remember to drink enough fluids (up to two liters a day). It is better to prefer regular drinking water and green tea.
Duration of the diet
First of all, everyone is guided by how many kilograms he wants to lose weight. It is important to understand that losing weight in a very dramatic way is undesirable for health.
Experts recommend a diet of vegetables for at least a week, but not more than a month. The best season for this is spring and autumn. It is during this period that the vegetables are fresh and the maximum benefit will come from them.
However, such vegetables should not be forgotten at a time when the diet is not followed. Vegetables should be included in the diet as they are the main source of fiber.
The role of fiber in the body
Fiber is a dietary fiber that combines substances with different composition and properties.
Insoluble: lignin and cellulose - components of plant cell walls;
Soluble: these include polysaccharides: hemicellulose, gums, mucus, etc. These substances form a gel-like mass that undergoes microbial fermentation in the large intestine.
The important role of fiber is to clean the intestines, which can be compared to a brush that thoroughly cleans everything unnecessary that sticks to the walls.
In addition, it prevents the absorption of carbohydrates, normalizes blood sugar levels. It reduces hunger and helps to lose weight.
It is believed that an average person should take 35-50 g of fiber with food. However, such a norm is rarely observed.
A balanced diet with fiber
Experts recommend following the rules.
- Eat at least three fruits a day (eg, apples, pears);
- Eat whole grain bread
- Make sure you eat two to three servings of vegetables a day;
- Eat oatmeal at least twice a week (preferably in the morning);
- Legumes should be two to three times in the diet.
Possible problems
Not all people can tolerate fiber well. Precautions should be taken as too much dietary fiber can cause flatulence.
This phenomenon is due to the active participation of bacteria living in the large intestine. Participate in the decomposition of fiber and release methane and other gases at the same time.
It is important to understand that fiber needs to be active, not to stay in the gut, but to play a key role, because a sedentary lifestyle significantly reduces its positive effects on the body.