Vegetable foods for weight loss: how fiber works

vegetable diet for weight loss

When a person thinks about his problem of being overweight and has not yet decided on a diet, then it is better to choose vegetables, as believed by many experts. A vegetable diet does not harm the body, but, on the contrary, is saturated with useful vitamins and minerals, while removing toxins and poisons from it.

What tasks satisfy the diet?

Basically, people who want to lose weight care about the following aspects.

How to lose extra weight and how not to harm yourself: do not look tired and do not cause negative health effects.

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

Vegetable foods meet this requirement.

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

Upon completion of the diet, the lost kilograms are not directly returned to the person, because when observed, the body is not in a state of stress (hunger and fatigue).

The essence of a vegetable diet

The main principle is to consume about one and a half kilograms of various vegetables per day and the prohibition of meat. Moreover, nutritionists urge to diversify and expand the range of used herbal products in all possible ways.

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

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

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

Diet period

Everyone is guided, first of all, how many kilograms he or she wants to lose. It should be understood that losing weight dramatically is not desirable for health.

Experts recommend using a vegetable diet for at least a week, but no more than a month. The best seasons for this purpose are summer and autumn. During this period fresh vegetables and maximum benefits will be obtained.

But even at a time when the diet is not followed, one should not forget about vegetables. Vegetables must be included in the diet, also because they are a major source of fiber.

The role of fiber in the body

Fiber is dietary fiber, a collective term that encompasses substances with different compositions and properties.

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

Soluble: these include polysaccharides: hemicellulose, gums, mucus and others. These ingredients 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 thoroughly cleans all the unnecessary that is attached to its walls.

In addition, it inhibits the absorption of carbohydrates, normalizes 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 receive an average of 35-50 g of fiber with food. But such norms are rarely observed.

A balanced diet with fiber

Experts advise to adhere to the following rules:

  • Eat at least three pieces daily (e. g. , apples, pears);
  • Eat whole wheat bread
  • Be sure to eat two to three servings of vegetables during the day;
  • Eat wheat flour at least twice a week (preferably in the morning);
  • There should be beans in the diet two to three times.

Possible problems

Not everyone can tolerate fiber well. It is necessary to observe its size, because the excess of dietary fiber can lead to the formation of gas (bloating).

This phenomenon occurs due to the fact that bacteria that live in the large intestine 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 intestine, but to fulfill its primary role, it is necessary to move actively, because an inactive lifestyle can reduce its positive effect on the body.