cabbage diet

30 March 2022

The desire to get rid of excess weight leads overweight people to various weight loss systems. Recently, complex methods have become increasingly popular. But in most cases, weight loss experiments are limited to choosing a particular diet. The diet differs according to the list, permitted duration and general rules of permitted and prohibited foods. The next material will be about the cabbage diet.

cabbage diet

Cabbage is a very popular product. It is used to make salads, soups and hot dishes. They are fermented, salted and pickled with other vegetables. Cabbage can be easily purchased at the nearest supermarket or grown at your own house.

Cabbage tastes good both 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. Contain:

B vitamins, which support the work of the central nervous system, strengthen the immune system;
vitamins of group E, which are necessary for the eyes;
group C vitamins that form the basis of immunity. You only need to eat 250 grams of cabbage to make up for your daily intake;
iron is involved in the delivery of nutrients to cells;
magnesium, which is necessary for the normal growth and development of muscle tissue;
Calcium is an important component of the health of bones, teeth, nails;
Methionine is a special substance involved in the work of cells.

In addition, cabbage contains large amounts of natural plant fibers (fibers) that improve the function of the gastrointestinal tract and help cleanse it.

In addition to the variety of cabbage that is part of the ingredients, it is very low in calories - 28 kcal per 100 grams. And in sauerkraut even less - 19 kcal per 100 grams. Any cabbage suitable for diet: white, cauliflower, broccoli. And how to use it correctly - we'll look at it 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:

Fine or classic option. In this case, the diet menu is varied, it consists of many other products, but for lunch and dinner cabbage salad, stewed or sauerkraut, soup is added.
Hard option or fasting days: cabbage-kefir, cabbage curd, cabbage-vegetable diets.
Mono option: only cabbage is allowed for several days.

Experts do not recommend the last two options because they can be dangerous to health and lead to irreparable consequences. The most important thing in a cabbage diet is to control the number of calories consumed, not to reduce the daily dose to less than 1, 000 kcal.

In general, the general dietary rules are the same for all three types:

completely excludes sweets, flour products, semi-finished products, fast food from the diet;
cook food with a minimum amount of salt, vegetable oil, bake food on the grill or oven, use a double boiler or non-stick pan;
drink plenty of water - up to two liters a day or 30 ml per kilogram of body weight;
it is also recommended to replace coffee with herbs and green tea.

Switching to food where the main product is cabbage is only possible with the permission of a specialist, therapist or nutritionist.

Advantages and disadvantages

The cabbage diet has several benefits:

The main benefit of the cabbage diet is availability. The cabbage is easy to buy at the store closest to the house, and it’s also remarkable for its low price.
The next advantage is the ability to prepare a wide variety of dishes. Cabbage is used to make soups, salads, main courses or snacks, ferment it, salt it or eat it fresh.
But the most important thing is the high use of cabbage. As already mentioned, it contains huge amounts of vitamins, micro and macro elements.

Simply adding cabbage to your regular diet will not cause any harm. But a diet based solely on these vegetables is considered unhealthy, unbalanced. You should know that the abundance of cabbage in your diet can have a detrimental effect on your health. Weight loss often has the following side effects: decreased effectiveness, concentration, appearance of apathy, headache. The reason for this is the reduction of the total caloric content of the diet, the lack of coverage of the body's protein, fat and carbohydrate needs.

In addition, the abundance of cabbage in the diet can increase the acidity of the stomach, causing fermentation processes characterized by pain, bloating and bloating.

You should also know that the cabbage diet is contraindicated:

pregnant and lactating women;
minors (under 18 years of age);
diseases of the gastrointestinal tract;
with pressure problems: high blood pressure or hypotension;
with diabetes;
pathology of the kidneys and liver.

In general, monodiets such as cottage cheese and cabbage are considered unbalanced and dangerous on cabbage or fasting days. Experts do not recommend its use for weight loss. It is better to add cabbage salad or sauerkraut soup to the menu.

Table of authorized products

It is not at all necessary to eat only cabbage during the diet. The diet should be as varied, tasty and nutritious as possible. The menu should cover the body's need for protein, fat and carbohydrates. It is therefore recommended to allow:

Different types of cabbage: white, brussels sprouts, cauliflower, red, leafy, broccoli, Beijing, kohlrabi, seafood.
Other vegetables: cucumbers, tomatoes, peppers, carrots, beets, radishes, turnips, zucchini, eggplant, pumpkins, onions.
Greens: all kinds of salad, parsley, dill, basil, green onions.
Fruits: apples, oranges, grapefruit, pears, nectarines, apricots, peaches.
Berries: raspberries, strawberries, cherries, cherries, blackberries, currants, gooseberries.

It is recommended to prepare meals with a minimum of oil. It is advisable to bake in the oven or grill, to simmer in a non-stick pan, to use a double boiler.

Products wholly or partly restricted

Moderately small portions are allowed in the cabbage diet:

Low-fat milk and sour milk products: milk, kefir, fermented fried 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.
Dietary chicken ham.

It is allowed to drink herbs, coffee or tea without the addition of sugar.

Prohibited Products Table

In this diet should be completely excluded from the diet:

half-done products;
fast food;
bakery;
confectionery;
sweet carbonated beverages, fruit juices;
alcohol.

If the diet menu is balanced and covers the body's need for calories, protein, fat and carbohydrates, then it is recommended to include physical activity in the usual routine together with the diet. The point is to find the sport that is a pleasure, have your options and fit your current physical shape.

Cabbage diet menu (diet)

The cabbage diet menu is easy to make on its own. To do this, you need to calculate your body’s caloric needs. This can be done using a special formula or through the online calculator service.

Another option is to use a ready-to-eat diet for a week. If everything is simple with the mono options, a full-fledged, high-quality menu seems a lot more complicated:

	Breakfast	Lunch	Dinner	Snack	Dinner
Monday	Cheesecake with yogurt, berries and raisins.	Sandwich with cottage cheese, herbs and salmon.	Dietary soup from fresh cabbage, 100 grams of cooked chicken breast, a slice of rye bread.	Any fruit, 15-20 nuts.	Seaweed salad "in Korean".
Tuesday	Oatmeal with milk and cheese sandwich.	Cheesecake with berries.	Dietary cabbage slices with buckwheat garnish and vegetable salad.	Any fruit, 15-20 nuts.	Omelette with coleslaw and greens in a glass of kefir.
Wednesday	Cottage cheese casserole with dried fruit.	Dietary protein cookie or slice.	Cauliflower and white cabbage casserole with vegetable salad.	Any fruit, 15-20 nuts.	Chinese cabbage salad with chicken and corn.
Thursday	Two boiled eggs on toast with peanut butter.	Toast with ham, salad and tomatoes.	Cabbage stewed on a slow cooker with prunes. Green salad.	Any fruit, 15-20 nuts.	Omelette with sauerkraut.
Friday	Wheat porridge with any berry.	Sandwich with ham, cheese and tomatoes.	Chicken with fried vegetables.	Any fruit, 15-20 nuts.	Vegetable salad with steamed pollock in a glass of kefir.
Saturday	Omelette with herbs and tomatoes.	Cheesecake with berries.	Chicken soup with vegetables on a slice of rye bread.	Any fruit, 15-20 nuts.	Salad: seaweed with eggs.
Sunday	Sandwich with rice and milk and ham.	Dietary protein pudding with berries.	Roast lean pork with asparagus.	Any fruit, 15-20 nuts.	Omelette with herbs, vegetable salad and a glass of yogurt.

It is not necessary to follow the table strictly. You can experiment, guess your own food, or search for interesting things on the Internet.

Dietary recipes for cabbage diet

All kinds of food can be used for the cabbage diet, the recipes of which can be found in a huge selection on the internet with photos and step-by-step instructions. When using ready-made recipes or preparing your own meals, the most important thing to remember is the basic rules of cooking cabbage when losing weight:

Minimize the amount of salt. You can exchange it with various spices and herbs.
Do not use vegetable oil for frying, but add it to salads.
Use a non-stick pan, steamer, electric grill and oven for cooking.
We recommend that those working in the office and students take the food with them in a container. This will help you avoid unexpected bites.

In principle, any cabbage dish that does not contain mayonnaise or banned products is suitable for the cabbage diet.

Dietary soup from fresh cabbage

To make a healthy version of the standard soup, you need to make the following essential ingredients:

chicken breast or chicken breast - 300 grams;
fresh carrots - 1 piece;
fresh cabbage - 300-400 g;
tomato - a small;
a little potato;
onions - 1 piece;
greens: onion, dill, parsley.

Cut the chicken fillet into cubes and cook in 1-1. 5 liters of water for 30-40 minutes. Prepare the vegetables: grate the carrots on a coarse grater, chop the cabbage, cut the tomatoes and potatoes into cubes. Dip them in water and cook until soft.

After the vegetables have softened, add salt and ground black pepper and herbs (dill, parsley, onion). Serve with low-fat sour cream.

Dietary cabbage slice recipe

The ideal choice for a vegetarian menu is a slice of cabbage. To make them, you will need:

600 grams of white cabbage;
two chicken eggs;
a light bulb;
salt pepper;
2 tablespoons rice or any other flour.

The cooking process is simple. The cabbage should be finely chopped first. Knead by hand and drain the resulting juice. Add chopped onions, eggs and flour, salt, black pepper to the minced cabbage. We cut cutlets. Put in a non-stick form, bake in a 180 degree oven until golden brown in 30-40 minutes.

Such slices go well with the sour cream sauce you need:

sour cream - 200 grams;
3-4 cloves of garlic;
bouquet of dill.

Squeeze the garlic cloves in sour cream, add the finely chopped dill and a pinch of salt - the sauce is ready.

Casserole with cauliflower and cabbage

Cabbage casserole is another interesting option for a delicious lunch or dinner. For cooking you will need:

white cabbage - 300 grams;
cauliflower - 300 grams;
carrots - a small;
two or three eggs;
milk - 200 ml;
salt pepper.

The white cabbage should be finely chopped. Color - disassemble into inflorescence. Mix two types of cabbage, grated carrots and place in a non-stick pan. Mix eggs, milk, salt and black pepper separately. Pour the casserole with the resulting mixture, place in an 80 degree oven for 20-30 minutes.

Finished casserole sprinkled with low-fat cheese and garnished with herbs.

You can use any cabbage in this recipe. Colorful and especially delicious with broccoli.

Salads with Chinese cabbage, chicken and corn

This salad is an ideal choice for dinner as it is not only delicious but also satisfying. It is also ideal for a festive feast. For cooking you will need:

a medium-sized Chinese cabbage;
cooked chicken fillet - 300 grams;
an onion;
canned corn - 1 box;
parsley;
olive oil for dressing;
lemon juice for dressing;
salt, ground pepper, Provence herbs.

The salad is extremely easy to make and only takes a few minutes. First, the chicken should be cut into cubes, marinated in olive oil, salt, Provence herbs, left 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 and sprinkle with lemon juice.

You can also add homemade rye bread biscuits to the salad. Use low-fat sour cream instead of butter.

salad (with seaweed eggs)

Another quick and delicious salad for seaweed lovers. Ideal for dinner, it replenishes the body with protein, useful micro and macro elements. To prepare it you will need:

150 grams of seaweed;
2 chicken eggs;
50 grams of low-fat sour cream;
salt.

To make the salad, mix the chopped eggs with seaweed, sour cream and salt.

This recipe is a classic. But there are also varieties. Salads with seaweed, eggs and:

crab sticks or crab meat;
melted cheese;
cucumber;
maize;
green peas;
tintahal;
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 on a slow cooker with prunes

A rather unusual but tasty recipe is cabbage stewed with prunes. You will need a slow cooker and the following ingredients to make it:

half head of white cabbage;
a medium carrot;
a small onion;
three to four medium tomatoes;
prunes - 100 grams;
olive oil - 1 tbsp;
sour cream or Greek yogurt - 2 tbsp;
lemon juice - 1 teaspoon;
salt pepper.

The cooking process is as follows:

Chop the cabbage, grate the carrots and chop the onions.
Pour olive oil into the multicooker bowl, add cabbage, onions and carrots. Turn on the "Bake" mode for 7 minutes.
Tomatoes cut into cubes.
Wash the prunes and cut them in half.
Put the tomatoes and prunes in the multicooker bowl with vegetables. Add the Greek yogurt and lemon juice.
Switch on the "extinguish" mode for 25 minutes.

After switching off the multicooker, open the lid, add salt and black pepper.

Seaweed salad "Korean style"

The last option for a delicious, healthy, nutritious dinner is an algae salad based on a special recipe. Ideal for lovers of spicy, spicy, aromatic food. For cooking you will need:

seaweed - 150 g;
a little carrot;
onion;
two red bell peppers;
vinegar - 1 teaspoon;
ground black pepper;
bay leaf - 2-3 pieces;
olive oil - 5 tbsp;
soy sauce - 3 teaspoons;
coriander - 4 g;
garlic - 3-5 cloves;
sesame - 18 g.

The cooking process is as follows:

First, the seaweed should be soaked in water for several hours. This will make other flavors absorb, juicier and tastier. It is advisable to change the water every 30-40 minutes.
Cut the vegetables into small cubes.
Heat a pan, add half the olive oil.
Put the vegetables, fry until cooked.
As soon as they soften, remove from the heat and cool.
Mix the vegetables with the seaweed and season the salad with the remaining oil, vinegar, soy sauce and spices. Sprinkle the sesame seeds on top.

The salad can also be served hot. And replace the fresh carrots with Korean ones.

Exit your diet

A competent way out of the diet is the key to maintaining the result. It is impossible to allow the kg dropped to return immediately. Here the rule is simple: the longer the exit, the better. The following recommendations should be followed:

gradually increase the caloric content of the diet;
keep track of the proteins, fats, and carbohydrates you consume, make sure your daily intake of these important nutrients is met;
maintain water balance;
do not forget about sports: all pleasurable activities correspond to the level of physical activity;
walk 8-10 thousand steps a day.

Expert opinion

Mono-diets and rigid, diluted cabbage diets can be detrimental to health and should be used with extreme caution. A balanced menu with regular consumption of cabbage has only benefits and helps you lose weight safely.