It is not a lifetime diet, but it can be a great introduction to changing eating habits and a he althier lifestyle. Discover fruit and vegetable diets.
Why is it worth eating fruit and vegetables?
There is a reason why vegetables and fruits form the basis of any he althy diet. They are a treasury of vitamins and mineral s alts. Rich in water, they help to hydrate the body, and thanks to fiber, they improve digestion and satiate, but not fat, because they are low in calories. They can and should be the most important part of any meal.
Vegetables and fruit added to a meal facilitate the digestion of other ingredients, especially proteins. They help the body absorb many nutrients. Therefore, it is worth adding a chicory leaf to white cheese, because the fructans present in the bitter leaves increase the bioavailability of, among others. calcium. In turn, sprinkling a piece of meat with lemon juice increases the absorption of iron present in it.
The secret of the fruit and vegetable menu
Vegetables and fruit provided to the body as the only source of energy can also bring a lot of benefits. Such a diet - as long as it is used periodically:
- cleans,
- strengthens,
- regenerates,
- makes it easier to lose weight,
- helps to "reset" the digestive system, because it positively affects the secretion of digestive enzymes.
Additionally, it is easily digestible, so it gives the liver a rest. As it consists of products that are quickly digested and absorbed, no food residues remain in the intestines. The intestines work more efficiently, and the bacterial flora responsible for immunity is rebuilt.
It is worth remembering, however, that it is a kind of fasting, so it will not replace normal eating, recommended by nutritionists and doctors. It does not provide all the ingredients that the body needs to function properly. You can use it periodically, e.g. a few days without a break, make one day a week juice or vegetable, or for a month replace one or two meals a day with nutritious cocktails.
What vegetables and fruits perfectly hydrate the body? Check it out!
See the gallery of 10 photosWorth knowing
How do I start my juice adventure?
While fruit juices are enjoyed by almost everyone, those with the addition of vegetables do not always immediately become a favorite snack. And they aredefinitely he althier, because they have less sugars, fruit acids and calories, but they contain a lot of chlorophyll, iron, phosphorus, magnesium, potassium, provitamin A, vitamins B, C, E, K, and also proteins.
To enjoy the taste of fruit and vegetable mixtures faster, start with vegetables that have a neutral taste, such as lettuce, kale or avocado. At the beginning, you can throw 40% of vegetables and 60% of fruit into the juicer or juicer, with time changing the proportions in favor of the former. Do not soak the products to be mixed in water. They need to be rinsed briefly under a stream of cold water, dried and turned into valuable juice.
Diet from vegetables and fruits: variants
The fruit and vegetable menu can only consist of juices, juices and more filling cocktails, or raw, cooked or baked vegetables and fruits, e.g. in the form of salads, salads or soups.
It is worth adjusting it to your needs, e.g. for people with a sensitive digestive system, a menu based on cooked, warm products will be better.
Vegetable and fruit diet: juice diet
This is a diet for the persistent. It assumes drinking freshly squeezed juices (5-6 portions of 400-500 ml) at fixed pores. It should not last longer than 5-7 days because it is restrictive. It can be repeated once every 3 months, not more often.
Filling additives such as flakes, seeds or bran are not added to the juice. This is a type of treatment for people who want to lose 2-3 kilograms immediately, e.g. before an important ceremony, or simply feel lighter. It prepares the body for regular meals and also helps the stomach to wean from hearty meals.
It can only be used by he althy adults (except pregnant and lactating women). During such fasting, intensive physical activity is inadvisable, only walking, recreational swimming, breathing exercises or yoga.
It should not be used longer, because the liquid menu is not an ideal solution for he althy people. Biting stimulates the production of many digestive enzymes and the secretion of saliva, which reduces the risk of caries, and also - which we are not always aware of - helps to relax the muscles of the jaw, which we often overstrain under stress.
Vegetable and fruit diet: fruit and vegetable fasting
This, like the juice diet, is a kind of starvation. Its greatest promoter is Dr. Ewa Dąbrowska, who argues that by eating only vegetables and fruit for some time, you can restore your body's ability to heal itself, and get rid of excess body fat along with the accumulated deposits.
Discontinuation of building and high-energy foods, i.e. proteins,fats and simple sugars is to switch the body to internal nutrition. Thanks to this, he will get rid of worthless deposits and damaged tissues, because he will use them as a source of energy.
The diet is not complicated and there is a lot of food - the need to munch and chew raw, semi-raw or al dente cooked products for a long time, which gives the impression that we eat often. It recommends:
- vegetables with low starch content, i.e. root vegetables (e.g. carrots, beets, radishes),
- cruciferous (e.g. cauliflower, broccoli),
- onion (e.g. onion, leek),
- leafy (e.g. lettuce, herbs),
- cucurbits (e.g. squash, cucumbers),
- nightshade except potatoes (tomatoes, peppers),
- fruit with a small amount of sugar: apples, blueberries, grapefruits, lemons.
The fasting lasts for 3-6 weeks and is followed by a gradual inclusion of other products.
Both the juice diet and the fruit and vegetable fasting should be carried out under the supervision of a dietitian, at least the first time. You can also take advantage of special dietary stays, during which you can consult a doctor or a nutrition specialist who will suggest how to best adjust such a diet to the body's capabilities.
Worth knowingA VARIETY OF JUICED DIET IS A DIET BASED ON SLEEPING COCKTAILS.
Although they are based on vegetables, fruits and herbs, they allow the addition of ingredients such as olive oil (as well as avocado, which due to the high fat content does not appear in the juice diet), pumpkin and sunflower seeds, bran, and also milk and milk drinks (also plant-based, e.g. oat or almond).
You can also add cooked groats. Thanks to this, the drinks turn into filling and better-balanced meals. The cocktail diet can be used for up to 14 days.
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