Vegetable diet for weight loss: how fiber works

vegetable diet for weight loss

When one thinks about the problem of being overweight and has not yet decided on a diet, it is worth choosing one vegetable, as many experts believe. A vegetable diet does not harm the body, but on the contrary, saturates it with useful vitamins and minerals, removing toxins and toxins.

What tasks does the diet satisfy?

Basically, people who are trying to lose weight are worried about the following aspects.

How to get rid of those extra pounds and how not to harm yourself: not to look exhausted and not to cause negative health effects.

Having achieved the desired result, try to keep it, without quickly returning to its original form.

A vegetable diet meets these requirements.

Vegetables are good for health: they are an excellent prevention of cardiovascular diseases and all kinds of disorders of the gastrointestinal tract.

After completing the diet, the lost kilograms do not return to the person immediately, since when observed, the body was not in a state of stress (hunger and exhaustion).

It is the essence of the vegetable diet

Its main principle is to eat about one and a half kilograms of various vegetables every day and ban meat. Moreover, nutritionists recommend diversifying and expanding the range of herbal products used in every way possible.

You should only "sit" on raw vegetables, you can make fresh soups, stews, salads and juices. Add oatmeal and cottage cheese dishes and low-fat yogurt to the diet.

It is important not to overeat at the same time, therefore, if the daily food supply is divided into 5-6 meals it will be easier to withstand the lack of fatty and sweet food.

Remember to drink plenty of fluids (up to two liters per day). It is best to prioritize regular drinking water and green tea.

Length of diet

Everyone instructs, first of all, how many kilograms he wants to lose. It should be understood that it is undesirable for the health to lose weight too significantly.

Diet experts recommend using vegetables 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 the vegetables are fresh and will benefit most from them.

But even at a time when the diet is not followed, vegetables should not be forgotten. Vegetables need to be included in the diet, also because they are the main sources of fiber.

Role of fiber in the body

Fiber is a dietary fiber, a collective term that includes substances that have different composition and properties.

Insoluble: lignin and cellulose - components of plant cell walls;

Soluble: these include polysaccharides: hemicellulose, gums, mucus and others. These substances are a type of gel-like mass, produced by microbial fermentation in the large intestine.

The important role of fiber is to clean the intestines, it can be compared to a brush that cleans all unnecessary things that adhere to its walls.

In addition, it prevents the absorption of carbohydrates, normalizing the amount of sugar in the blood. This reduces hunger, which helps you not to gain too much weight.

It is believed that a person should, on average, get 35-50 g of fiber with food. But such a norm is rarely observed.

A balanced diet with fiber

Experts recommend adhering to the following rules:

  • Eat at least three fruits each day (for example, apples, pears);
  • Eat whole grain bread
  • Be sure to eat two or three servings of vegetables throughout the day;
  • Eat oatmeal at least twice a week (maybe in the morning);
  • Legumes should be in the diet two or three times.

Potential problems

Not everyone can tolerate fiber well. It is necessary to observe the measure, since excess dietary fiber can cause gas formation (flatulence).

This phenomenon occurs because bacteria that live in the large intestine are actively involved in the work. They are involved in the breakdown of fiber, while at the same time releasing methane and other gases.

It is important to understand, so that fiber does not have stagnation in the intestines, but to fulfill its main role, it is necessary to actively move, since a sedentary lifestyle significantly reduces its positive effect on the body.