The desire to lose weight leads overweight people to various weight loss systems. Recently, complex methods are becoming increasingly popular. But in most cases, attempts to lose weight are limited to the choice of a particular diet. The diet differs according to the list of allowed and forbidden foods, duration and general rules. In the next material we will talk about the cabbage diet.
cabbage diet
Cabbage is a very popular product. It is used to make salads, soups and hot dishes. It is fermented, salted, pickled with other vegetables. Cabbage can be easily bought in the nearest supermarket or grown in your own backyard.
Cabbage tastes good, fresh and cooked. At the same time, it is rich in vitamins, minerals, micro and macro elements necessary for the normal functioning of the human body. Contains:
- B vitamins that support the work of the central nervous system, strengthen the immune system;
- group E vitamins, necessary for the organs of sight;
- vitamins of group C, which are the basis of immunity. You only need to eat 250 grams of cabbage to make up for your daily intake;
- iron involved in the transport of nutrients to cells;
- magnesium, necessary for normal growth and development of muscle tissue;
- calcium is an important component for the health of bones, teeth, nails;
- methionine is a special substance involved in cell function.
In addition, cabbage contains a large amount of natural plant fibers (fibers), which improve the work of the gastrointestinal tract and help clean it.
With all the variety, cabbage that is part of the components has a very low calorie content - 28 kcal per 100 grams. And in sauerkraut it is even less - 19 kcal per 100 grams. Any cabbage is suitable for the diet: white, cauliflower, broccoli. And how to use it properly - we will consider in the next paragraph.
General rules
The basis of the diet, as the name suggests, is cabbage. It is combined with other products depending on the type of diet. There are three main types:
- Gentle or classic option. In this case, the diet menu is diverse, it consists of many other products, but for lunch and dinner, cabbage salad, stewed or sauerkraut, soup with it are added.
- A difficult option or fasting days: cabbage-kefir, cabbage-cottage cheese, cabbage-vegetable diet.
- Mono option: only cabbage is allowed for a few days.
Experts do not recommend the last two options, because they can be dangerous to health, lead to irreparable consequences. The main thing on the cabbage diet is to monitor the number of calories consumed, and not lower the daily rate below 1000 kcal.
In general, for all three species, the general dietary rules are the same:
- completely exclude sweets, flour products, semi-finished products, fast food from the diet;
- cook dishes with a minimum amount of salt, vegetable oil, you can bake food on the grill or in the oven, use a steam boiler or non-stick pan;
- drink plenty of water - up to two liters a day or at a rate of 30 ml per kilogram of body weight;
- It is also recommended to replace coffee with herbal decoctions, green tea.
Switching to food, where the main product is cabbage, is possible only with the permission of an expert, therapist or nutritionist.
Advantages and disadvantages
Cabbage diet has several advantages:
- The main advantage of a cabbage diet is availability. Cabbage can be easily bought in the store closest to the house, in addition, it stands out with its low price.
- Another advantage is the ability to cook many different dishes. Cabbage is used to make soups, salads, main dishes or snacks, fermented, salted or eaten fresh.
- But the main thing is the great use of cabbage. As already mentioned, it contains a huge amount of vitamins, micro and macro elements.
Simply adding cabbage to your regular diet will not hurt. But a diet based exclusively on these vegetables is considered unhealthy, unbalanced. You need to be aware that the abundance of cabbage in the diet can negatively affect health. Often, those who lose weight have the following side effects: decreased efficiency, concentration, apathy, headache. This is due to the reduction of the total calorie content in the diet, the inability to cover the body's need for protein, fat, carbohydrates.
In addition, the abundance of cabbage in the diet can cause an increase in stomach acidity, cause fermentation processes, which are characterized by pain, bloating and bloating.
You should also know that the cabbage diet is contraindicated:
- pregnant and lactating women;
- minors (under 18);
- with diseases of the gastrointestinal tract;
- in case of pressure problems: hypertension or hypotension;
- with diabetes;
- pathology of the kidneys, liver.
In general, mono-diet on days of cabbage or fasting, for example, cottage cheese and cabbage, are considered unbalanced and dangerous. Experts do not recommend their use for weight loss. It is better to add cabbage salad or sauerkraut soup to the menu.
Table of permitted products
It is not necessary to eat only cabbage on the diet at all. The diet should be as varied, tasty, nutritious. The menu should cover the body's needs for proteins, fats and carbohydrates. Therefore, it is recommended that you enable the following:
- Various types of cabbage: white, Brussels sprouts, cauliflower, red, leafy, broccoli, Peking, kohlrabi, seafood.
- Other vegetables: cucumbers, tomatoes, peppers, carrots, beets, radishes, beets, zucchini, eggplant, pumpkin, onions.
- Greens: all kinds of lettuce, parsley, dill, basil, green onions.
- Fruits: apples, oranges, grapefruit, pear, nectarine, apricot, peach.
- Berries: raspberries, strawberries, cherries, cherries, blackberries, currants, gooseberries.
It is recommended to cook dishes with minimal addition of oil. It is recommended to bake in the oven or on the grill, simmer in a non-stick pan, use a pot.
Completely or partially restricted products
In moderation, small portions on the cabbage diet are allowed:
- Low-fat dairy and sour-milk products: milk, kefir, fermented baked milk, cottage cheese.
- Chicken or quail eggs.
- Poultry meat: chicken, turkey.
- Meat: lean pork, beef, rabbit.
- Durum wheat pasta, rye bread.
- Cereals: buckwheat, oatmeal, barley, rice.
- Low fat cheeses.
- Diet chicken ham.
Herbal teas, coffee or tea without added sugar are allowed.
Table of prohibited products
From the diet on this diet you must completely exclude:
- semi-finished products;
- fast food;
- bakery;
- confectionery;
- sweet carbonated drinks, juices;
- alcohol.
If the diet menu is balanced, covers the body's needs for calories, proteins, fats, carbohydrates, then it is recommended to introduce physical activity into the usual routine with the diet. The most important thing is to find a sport that would bring pleasure, be in our power and correspond to the current physical form.
Cabbage diet menu (diet)
The cabbage diet menu is easy to make yourself. To do this, you need to calculate the body’s need for calories. This can be done using a special formula or through an online calculator service.
Another option is to use a ready-made diet for a week. If everything is simple with mono-options, then a full-fledged high-quality menu looks much more complex:
> zxtable border = "1" cellpadding = "0" >It is not necessary to strictly follow the table. You can experiment, invent your own dishes or search for interesting ones online.
Dietary recipes for cabbage diet
For the cabbage diet, you can use all kinds of dishes, whose recipes with photos and step-by-step instructions are in great variety on the Internet. Using ready-made recipes or creating your own dishes, the main thing to remember are the basic rules for cooking cabbage for weight loss:
- Minimize the amount of salt. You can replace it with various spices, herbs.
- Do not use vegetable oil for frying, but it can be added to salads.
- For cooking, use a non-stick pan, steam, electric grill, oven.
- Those who work in the office or study are advised to take food with them in containers. This will help you avoid unexpected snacks.
In principle, all cabbage dishes that do not contain mayonnaise or products from the banned list are suitable for the cabbage diet.
Dietary fresh cabbage soup
To prepare a healthy version of the usual soup, you need to prepare the following basic ingredients:
- chicken breast or chicken fillet - 300 grams;
- fresh carrots - 1 pc. ;
- fresh cabbage - 300-400 g;
- tomato - one small;
- one small potato;
- onion - 1 pc. ;
- greens: onion, dill, parsley.
Cut chicken fillet into cubes, cook in 1-1, 5 liters of water for 30-40 minutes. Prepare the vegetables: grate the carrots, chop the cabbage, cut the tomatoes and potatoes into cubes. Soak them in water and cook until soft.
After the vegetables soften, you can salt, add ground black pepper, herbs (dill, parsley, onion). Serve with a little greasy sour cream.
Recipe for cabbage diet chops
Cabbage chops are an ideal option for a vegetarian menu. To prepare them you will need:
- 600 grams of white cabbage;
- two hen eggs;
- one light bulb;
- salt pepper;
- 2 tablespoons rice or any other flour.
The cooking process is simple. First you need to finely chop the cabbage. Knead it with your hands, drain the juice. In the minced cabbage add finely chopped onion, eggs and flour, salt, black pepper. Form chops. Put them in a non-stick form, bake in an oven preheated to 180 degrees for 30-40 minutes until golden brown.
Such chops go well with sour cream sauce, for which you need:
- sour cream - 200 grams;
- 3-4 cloves of garlic;
- a bunch of dill.
Squeeze a clove of garlic into the sour cream, add finely chopped dill, a pinch of salt - the sauce is ready.
Cauliflower and cabbage casserole
Cabbage casserole is another interesting option for a delicious lunch or dinner. For cooking you will need:
- white cabbage - 300 grams;
- cauliflower - 300 grams;
- carrot - one small;
- two or three eggs;
- milk - 200 ml;
- salt pepper.
White cabbage must be finely chopped. Color - disassemble into inflorescences. Mix two types of cabbage, grated carrot and put in a pan with a non-stick layer. Separately mix eggs, milk, salt, black pepper. Pour the resulting mixture over the pan, place in the oven preheated to 80 degrees for 20-30 minutes.
You can sprinkle the finished pan with low-fat cheese, decorate with herbs.
You can use any type of cabbage in this recipe. It is especially delicious with colorful and broccoli.
Salads with Chinese cabbage, chicken and corn
This salad is an ideal option for dinner, because it is not only delicious, but also satisfying. In addition, it is ideal for a festive feast. For cooking you need:
- one medium-sized Chinese cabbage;
- cooked chicken fillet - 300 grams;
- one red onion;
- canned corn - 1 can;
- the first;
- Olive oil for topping;
- lemon juice for topping;
- with, ground pepper, Provencal herbs.
The process of preparing the salad is extremely simple, it only takes a few minutes. First you need to cut the chicken into cubes, marinate it in olive oil, salt, Provencal herbs, leave for 15-20 minutes. Add chopped Chinese cabbage, red onion rings, canned corn and parsley to the chicken. Season the salad with a little more oil, sprinkle with lemon juice.
You can also add homemade rye crackers to the salad. Use low-fat sour cream instead of butter.
Salad (seaweed with eggs)
Another quick and tasty salad for seaweed lovers. It is ideal for dinner, full of protein, useful micro and macro elements. To prepare you will need:
- 150 grams of seaweed;
- 2 chicken eggs;
- 50 grams of low-fat sour cream;
- sol.
To prepare the salad, it is necessary to mix chopped egg with seaweed, sour cream, salt.
This recipe is considered a classic. But there are also varieties. They often prepare a salad with algae, eggs and:
- crab sticks or crab meat;
- melted cheese;
- cucumber;
- corn;
- peas;
- squid;
- cheese;
- rice
- potato;
- pepper.
Such a salad is a kind of constructor that allows you to put together a delicious, and most importantly, healthy dinner from what is at hand.
Cabbage stewed in a pot with prunes
A rather unusual but tasty recipe is stewed cabbage with prunes. You will need a slow cooker and the following ingredients to prepare it:
- half a head of white cabbage;
- one medium carrot;
- one small onion;
- three to four medium tomatoes;
- prunes - 100 grams;
- olive oil - 1 tbsp;
- sour cream or Greek yogurt - 2 tbsp;
- lemon juice - 1 tsp;
- salt pepper.
The cooking process is as follows:
- Chop the cabbage, grate the carrot, chop the onion.
- Pour olive oil into the bowl of the multicooker, add cabbage, onion, carrot. Set the "Spin" mode to 7 minutes.
- Tomato diced.
- Wash prunes, cut in half.
- Put tomatoes, prunes in a bowl of multivarka with vegetables. Add Greek yogurt, lemon juice.
- Set the "off" mode to 25 minutes.
After turning off the multicooker, open the lid, salt, add ground black pepper.
Seaweed salad the Korean way
The last option for a delicious, healthy, nutritious dinner is a seaweed salad according to a special recipe. It is ideal for lovers of spicy, spicy, aromatic foods. For cooking you will need:
- algae - 150 g;
- one small carrot;
- onion;
- two red peppers;
- vinegar - 1 teaspoon;
- ground black pepper;
- bay leaf - 2-3 pieces;
- olive oil - 5 tbsp;
- soy sauce - 3 tbsp;
- coriander - 4 g;
- garlic - 3-5 cloves;
- sesame - 18 g.
The cooking process is as follows:
- You must first soak the algae in water for a few hours. That way, it will absorb other flavors, it will be juicier and tastier. It is recommended to change the water every 30-40 minutes.
- Cut the vegetables into small pieces.
- Heat a frying pan, add half of the olive oil.
- Put the vegetables, fry until cooked.
- As soon as they soften, remove from the heat and cool.
- Mix vegetables with algae, season the salad with the remaining oil, vinegar, soy sauce and spices. Sprinkle sesame seeds over the top.
The salad can be served warm. And replace fresh carrots with Korean ones.
Getting out of the diet
Competent exit from the diet is the key to maintaining results. It is impossible to allow the lost kg to return immediately. The rule here is simple: the longer the output, the better. The following recommendations should be followed:
- gradually increase the calorie content of the diet;
- take care of the intake of proteins, fats, carbohydrates, take care of meeting the daily norm of these important nutrients;
- maintain water balance;
- don't forget about sports: every activity that brings pleasure is suitable for the level of physical activity;
- walk 8-10 thousand steps a day.
Expert opinion
Mono-diet and rigid diet with diluted cabbage can adversely affect health, so they should be used with great caution. A balanced menu that includes regular consumption of cabbage will only bring benefits and help you lose weight safely.