If a person is thinking about the problem of their excess weight and has not yet decided on a diet, then, as many experts believe, it is worth choosing a herbal one. A plant-based diet does not harm the body, but, on the contrary, saturates it with vitamins and beneficial minerals, while removing toxins and toxins from them.
What are the tasks of nutrition?
Basically, people who want to lose weight deal with the following aspects.
How to get rid of those extra pounds and not harm yourself: do not look exhausted and do not have any negative effects on health.
When the desired result is achieved, try to keep it without quickly returning to its original shape.
A plant-based diet meets these requirements.
Vegetables are good for health: they are excellent prevention against cardiovascular diseases and all kinds of diseases of the gastrointestinal tract.
After finishing the diet, the lost kilograms do not immediately return to the person, since the body was not in a state of stress (hunger and exhaustion) when observed.
The essence of the plant-based diet
Its main principle is to consume about one and a half kilograms of different vegetables every day and to ban meat. In addition, nutritionists are pushing to diversify and expand the range of herbal products used in every possible way.
You shouldn't just "sit" on raw vegetables, you can use them to make soups, stews, salads and fresh juices. Add oatmeal dishes and low-fat cottage cheese and yogurt.
It is important not to overeat at the same time. If you divide your daily food intake into 5-6 meals, it will be easier to endure the avoidance of fatty and sweet foods.
Make sure you drink enough fluids (up to two liters per day). It is better to give preference to regular drinking water and green tea.
Duration of the diet
Everyone is first and foremost guided by how many kilograms they want to lose. It should be understood that losing weight too dramatically is undesirable for health.
Experts recommend using a plant-based diet for at least a week but no more than a month. The best seasons for this are summer and autumn. During this time the vegetables are fresh and get the maximum benefit from them.
But even at a time when the diet is not being followed, vegetables should not be forgotten. Vegetables must be included in the diet, also because they are the main sources of fiber.
The role of fiber in the body
Dietary fiber is dietary fiber, a collective term that includes substances of different composition and properties.
Insoluble: lignin and cellulose - components of plant cell walls;
Soluble: These include polysaccharides: hemicellulose, gums, mucus and others. These substances form a kind of gel-like mass that undergoes microbial fermentation in the large intestine.
The important role of fiber is to cleanse the colon, it can be compared to a brush that thoroughly removes anything unnecessary that is stuck to its walls.
In addition, it inhibits the absorption of carbohydrates and normalizes the amount of sugar in the blood. This will reduce hunger and will help you not to gain excess weight.
It is believed that an average of 35-50 grams of fiber should be ingested through food. But such a norm is seldom observed.
Balanced diet with fiber
Experts advise adhering to the following rules:
- Eat at least three fruits a day (for example, apples, pears);
- Eat whole wheat bread
- Make sure you eat two to three servings of vegetables throughout 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 all people can tolerate fiber well. Compliance with the measure is necessary because excess fiber can lead to flatulence (flatulence).
This phenomenon occurs because bacteria living in the colon are actively involved in the work. They are involved in breaking down fibers and at the same time methane and other gases are released.
It is important to understand that it is necessary to actively move so that the fiber in the intestines does not stagnate, but performs its main role, since a sedentary lifestyle significantly reduces its beneficial effect on the body.