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 worthwhile to opt for 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, while removing toxins and toxins from it.

What tasks does the diet fulfill?

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: do not look exhausted and do not cause negative effects on health.

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

A plant-based diet meets these requirements.

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

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

The essence of the plant diet

Its main principle is to consume about one and a half kilograms of various vegetables every day and the ban on meat. In addition, nutritionists urge to diversify and expand the range of herbal products used in every possible way.

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

It is important not to overeat at the same time, therefore, dividing your daily food supply into 5-6 meals will make it easier to endure the absence of fatty and sweet foods.

Remember to drink enough fluids (up to two liters per 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 kilograms he wants to lose. It should be understood that losing weight too drastically is undesirable for health.

Experts recommend using a plant-based diet for at least a week, but not more than a month. The best seasons for this are summer and autumn. It is during this period that the vegetables are fresh and the greatest benefit will be from them.

But even at a time when the diet is not followed, we must not forget the vegetables. Vegetables must 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 of different composition and properties.

Insoluble: lignin and cellulose - components of the cell walls of plants;

Soluble: include 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 the fiber is to purify the intestine, it can be compared to a brush that thoroughly cleans all the superfluous 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 put on excess weight.

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

Balanced diet with fiber

Experts advise to adhere to the following rules:

  • Eat at least three fruits a day (for example apples, pears);
  • Eat wholemeal bread
  • Make sure you eat two or three servings of vegetables throughout the day;
  • Eat oatmeal at least twice a week (preferably in the morning);
  • There should be legumes in the diet two or three times.

Possible problems

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

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

It is important to understand that in order for fiber not to stagnate in the intestines, but to play its main role, it is necessary to actively move, since a sedentary lifestyle significantly reduces its positive effect on the body.