Vegetable diet for weight loss: how fiber works

vegetable diet for weight loss

When a person thinks about the problem of his excess weight and has not yet decided on a diet, then it is worth choosing a vegetable, as many experts believe. A diet with vegetables does not harm the body, but, on the contrary, saturates it with useful vitamins and minerals, removing toxins and toxins from it.

What tasks does the diet accomplish?

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 cause negative health effects.

With the desired result achieved, 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 disease and all kinds of disorders of the gastrointestinal tract.

Upon completion of the diet, the lost pounds do not immediately return to the person, as when noticed, the body was not in a state of stress (hunger and fatigue).

The essence of the vegetable diet

Its main principle is to consume about a pound and a half of different vegetables every day and a ban on meat. Moreover, nutritionists seek to diversify and expand the range of plant products used in every possible way.

You do not have to "sit" only on raw vegetables, you can make soups, stews, salads and fresh juices from them. Add low-fat oatmeal and cottage cheese to your diet.

Importers it is important not to eat too much at once, therefore, dividing the daily food supply into 5-6 meals will make it easier to endure the lack of fatty and sweet foods.

Remember to drink plenty of fluids (up to two liters a day). Better to give preference to regular drinking water and green tea.

Duration of the diet

Each person is guided, first of all, by how many pounds he wants to lose. It should be understood that losing weight dramatically is undesirable 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 the vegetables are fresh and the maximum benefit will be from them.

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

The role of fiber in the body

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

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

Soluble: these include polysaccharides: hemicellulose, gums, mucus and others. These substances form a kind of gel-like mass, which undergoes microbial fermentation in the large intestine.

The important role of fibers is to clean the intestines, it can be compared to a brush that thoroughly cleans everything unnecessary that sticks to its walls.

In addition, it inhibits the absorption of carbohydrates, normalizing the amount of sugar in the blood. This reduces hunger, helping you not to gain excess weight.

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

Balanced fiber diet

Experts advise adhering to the following rules:

  • Eat at least three fruits a day (for example, apples, pears);
  • Eat whole grain 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 legumes in the diet two to three times.

Possible problems

Not all people can tolerate fiber well. It is necessary to observe the measure, as an excess of dietary fiber can cause the formation of gas (bloating).

This phenomenon occurs due to the fact that bacteria living in the colon are actively involved in the work. They are involved in the breakdown of fibers, and at the same time methane and other gases are released.

It is important to understand that in order for fiber not to get stuck in the gut, but to fulfill its main role, it is necessary to move actively, as a sedentary lifestyle significantly reduces its positive effect on the body.