Vegetable diet for weight loss: how does fiber work

vegetable diet for weight loss

When a person thinks about his excess weight problem and has not yet decided on a diet, then you should choose a vegetable, as many experts believe. A vegetable diet does not harm the body, but, on the contrary, saturates it with useful vitamins and minerals, and at the same time removes toxins and toxins from the body.

What tasks does the diet fulfill?

Basically, people who want to lose weight are interested in the following aspects.

How to get rid of those extra pounds and how not to harm yourself: not to look exhausted and without causing negative health effects.

With the desired result achieved, try to keep it, do not quickly return to its original form.

The vegetable diet meets these requirements.

Vegetables are good for health: they are a great preventer of cardiovascular diseases and digestive tract disorders.

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

The essence of the vegetable diet

Its main principle is to consume about one and a half kilograms of various vegetables per day and forbid meat. Furthermore, nutritionists encourage diversification and widening of the range of herbal products used in every possible way.

You should not just "sit" with raw vegetables, you can make soups, stews, salads and fresh juices from them. Add oatmeal, cheese, and low-fat yogurt treats to your diet.

It is important not to eat too much at once, so dividing your daily food intake into 5-6 meals will make it easier for you to avoid fatty and sweet foods.

Remember to drink enough fluids (up to two liters per day). It is better to give preference to ordinary drinking water and green tea.

Time of the diet

First of all, each person was instructed to see how much he wanted to lose. It should be understood that sudden weight loss is undesirable for health.

Experts recommend following 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 the vegetables are fresh and the maximum benefit is obtained from them.

But even at the time of not following the diet, one should not forget about vegetables. Vegetables must be included in the diet, as they are the main source of fiber.

The role of fiber in the body

Dietary fiber is a type of dietary fiber, a general term that includes substances with different compositions and properties.

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

Soluble: they include polysaccharides: hemicellulose, gum, mucilage 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 to a brush that helps to thoroughly clean everything that is unnecessary attached to its walls.

In addition, it inhibits the absorption of carbohydrates, normalizes blood sugar. This reduces the feeling of hunger, helping you not to gain excessive weight.

It is believed that the average person should get an average of 35-50 g of dietary fiber. But such a standard is rarely observed.

A balanced diet with fiber

Experts recommend adhering to the following rules:

  • Eat at least three types of fruit daily (eg, apples, pears);
  • Eat whole grain bread
  • Make sure to eat two to three servings of vegetables during the day;
  • Eat oatmeal at least twice a week (preferably in the morning);
  • Legumes should be included in the diet two to three times.

Possible problems

Not everyone can tolerate fiber well. It is necessary to adhere to this measure, since an excess of fiber can cause the formation of gas (flatulence).

This phenomenon occurs because the bacteria living in the large intestine are actively involved in the work. They participate in the decomposition of fibers, and at the same time methane and other gases are released.

It must be understood that in order for fiber to not be stuck in the intestines but to play its main role, it is necessary to be active, because a sedentary lifestyle significantly reduces its positive effects on the body. .