When a person is thinking about the problem of his excess weight and has not yet decided on a diet, it is worth going for a plant-based diet, as many experts believe. A vegetable diet does not harm the body, but on the contrary saturates it with useful vitamins and minerals, while eliminating toxins and toxins.
What tasks does the regime satisfy?
Basically, people who want to lose weight are concerned about the following aspects.
How to get rid of those extra pounds and how not to hurt yourself: not to look exhausted and not have negative effects on health.
Once the desired result is achieved, try to keep it, without quickly returning to its original shape.
A vegetable diet meets these requirements.
Vegetables are good for your 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 observed, the body was not in a state of stress (starvation and exhaustion).
The essence of the vegetable diet
Its basic principle is to consume about one and a half kilograms of various vegetables every day and to ban meat. In addition, nutritionists urge to diversify and expand the range of herbal products used in all possible ways.
You don't have to sit on raw vegetables alone, you can make soups, stews, salads and fresh juices from them. Add low fat oatmeal and cottage cheese dishes and yogurt to your diet.
It is important not to overeat at the same time. Therefore, dividing the daily diet into 5-6 meals will make it easier to cope with the absence of fatty and sugary foods.
Remember to drink enough fluids (up to two liters per day). Better to focus on regular drinking water and green tea.
Duration of the plan
Each person is guided, first of all, by the number of kilograms they want to lose. It should be understood that too much weight loss is undesirable for health.
Experts recommend using a plant-based diet for at least a week, but no longer than a month. The best seasons for this are summer and fall. It is during this period that the vegetables are fresh and will derive the maximum benefit from them.
But even at a time when the diet is not followed, we must not forget about the vegetables. Vegetables should be included in the diet, also because they are the main source of fiber.
The role of fibers in the body
Fiber is 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 in particular 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 cleanse the intestines, it can be compared to a brush that deeply cleans all unnecessary that sticks to its walls.
In addition, it inhibits the absorption of carbohydrates, normalizing the amount of sugar in the blood. It reduces hunger, helping you not to gain excess weight.
It is believed that on average, an average person should receive 35-50g of fiber with food. But such a standard is rarely observed.
Balanced diet with fiber
Experts advise to adhere to the following rules:
- Eat at least three fruits a day (eg, apples, pears);
- Eat wholemeal bread
- Make sure you eat two to three servings of vegetables during the day;
- Eat oatmeal at least twice a week (preferably in the morning);
- There should be legumes in the diet two to three times.
Possible problems
Not everyone tolerates fiber well. It is necessary to adhere to the measure, because an excess of dietary fiber can cause the formation of gas (flatulence).
This phenomenon is due to the fact that bacteria living in the large intestine are actively involved in the work. They are involved in the degradation of the fiber 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 intestines, but to fulfill their main role, it is necessary to actively move, since a sedentary lifestyle significantly reduces its positive effect on the body.