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, efforts to lose weight are limited to choosing a particular diet. Diets vary according to the list of allowed and forbidden foods, duration and general rules. In the following 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. Fermented, salted, pickled with other vegetables. Cabbage can be easily bought at the nearest supermarket or grown on your home plot.

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. It contains:

B vitamins that support the work of the central nervous system, strengthen the immune system;
group E vitamins, necessary for the visual organs;
group C vitamins, which are the basis of immunity. You should eat only 250 grams of cabbage to compensate for the daily dose;
iron involved in the transport of nutrients to cells;
magnesium, necessary for the 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 the work of cells.

In addition, cabbage also contains a large amount of natural plant fibers (fiber), which improve the functioning of the gastrointestinal tract and help cleanse it.

For all its variety, cabbage, which is part of the ingredients, has a very low calorie content - 28 kcal per 100 grams. And in sauerkraut is even less - 19 kcal per 100 grams. Any cabbage is suitable for a diet: white, cauliflower, broccoli. And how to use it correctly - we will discuss in the next paragraph.

General rules

The basis of the diet, as the name implies, is cabbage. Combines with other products depending on the type of diet. There are three main types:

Mild or classic option. In this case, the diet menu is varied, consisting of many other products, but salads with cabbage, boiled or sauerkraut, soup with it are added for lunch and dinner.
Hard option or fasting day: cabbage-kefir, cabbage-cottage cheese, cabbage-vegetable diet.
Mono-option: only cabbage is allowed for a few days.

Experts do not recommend the latter two options, because they can be dangerous to health, lead to irreparable consequences. The main thing in the cabbage diet is to monitor the number of calories consumed, not to lower the daily rate below 1000 kcal.

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

completely exclude sweets, flour products, semi-finished products, fast food from the diet;
cook dishes with a minimal amount of salt, vegetable oil, you can grill food or in the oven, use a double boiler or non-stick pan;
drink plenty of water - up to two liters per day or at the rate of 30 ml per kilogram of body weight;
it is also recommended to replace coffee with herbal decoction, green tea.

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

Advantages and disadvantages

The cabbage diet has several advantages:

The main advantage of cabbage diet is availability. Cabbage can be easily bought in the store closest to the house, in addition, it is distinguished for its low cost.
The other advantage is the ability to cook many different dishes. Cabbage is used to make soups, salads, staples, or fermented, salted, or eaten fresh.
But the main thing is the high use of cabbage. As already mentioned, it contains a large amount of vitamins, micro and macro elements.

Simply adding cabbage to your regular diet will not do any harm. But a diet based only on this vegetable is considered unhealthy, unbalanced. You should 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, display of apathy, headaches. This is due to the reduction of the total caloric content of the diet, the inability to cover the body's need for proteins, fats, carbohydrates.

In addition, the abundance of cabbage in the diet can cause an increase in stomach acidity, cause 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 old);
with diseases of the gastrointestinal tract;
with pressure problems: hypertension or hypotension;
with diabetes;
pathology of the kidneys, liver.

In general, mono-diets on cabbage or fasting days, for example, cottage cheese and cabbage, are considered unbalanced and dangerous. Experts do not recommend using them for weight loss. It is better to add to the menu cabbage salad or sauerkraut cabbage soup.

Table of permitted products

It is not at all necessary to eat only cabbage in the diet. The diet should be as varied, tasty, with nutritional values. The menu should cover the body's need for protein, fats, carbohydrates. Therefore, it is recommended to activate the following:

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, squash, onions.
Vegetables: all kinds of lettuce, parsley, dill, basil, green onions.
Fruits: apple, orange, grapefruit, pear, nectarine, apricot, peach.
Berries: raspberries, strawberries, cherries, cherries, berries, currants, berries.

Dishes are recommended to be cooked with a minimal addition of oil. It is advisable to bake in the oven or on the grill, to cook in a non-stick pan, to use a double boiler.

Products limited in whole or in part

In moderation, small portions on a cabbage diet are allowed:

Milk and low-fat sour milk products: milk, kefir, fermented baked milk, cottage cheese.
Chicken or quail eggs.
Poultry: chicken, turkey.
Meat: lean pork, beef, rabbit.
Pasta with hard wheat, rye bread.
Cereals: buckwheat, oats, barley, rice.
Low fat cheeses.
Diet chicken ham.

From beverages, herbal decoctions, coffee or tea without added sugar are allowed.

Table of prohibited products

From the diet in this diet, you should completely exclude:

semi-finished products;
Fast food;
bakery;
confectionery;
carbonated sweet drinks, juices;
alcohol.

If the diet menu is balanced, covers the body's need for calories, proteins, fats, carbohydrates, then along with the diet it is recommended to include physical activity in the usual routine. The main thing is to find the kind of sport that would bring pleasure, was in our power and corresponded to the current physical form.

Cabbage diet menu (diet)

The cabbage diet menu is easy to prepare yourself. To do this, you need to calculate the body's need for calories. This can be done using a special formula or through the 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 high quality menu looks much more complicated:

	BREAKFAST	lunches	dinner	Snack	dinner
Monday	Cheesecakes with yogurt, berries, raisins.	Cottage cheese sandwich, herb, salmon.	Dietary soup from fresh cabbage, 100 grams of boiled chicken breast, a slice of rye bread.	Each fruit, 15-20 nuts.	Seafood salad "in Korean".
Tuesday	Oatmeal with milk, cheese sandwich.	Cheesecakes with berries.	Diet kittens with cabbage garnish with buckwheat garnish, vegetable salad.	Each fruit, 15-20 nuts.	Omelette, cabbage sauce with greens, a glass of kefir.
Wednesday	Cottage cheese casserole with dried fruit.	Biscuits or bar with dietary protein.	Casserole with cauliflower and white cabbage, vegetable salad.	Each fruit, 15-20 nuts.	Chinese cabbage, chicken and corn salad.
Thursday	Two boiled eggs, toast with peanut butter.	Toast with bacon, lettuce, tomatoes.	Cabbage boiled in a slow cooker with prunes. Vegetable salad.	Each fruit, 15-20 nuts.	Omelette, sauerkraut.
Friday	Wheat porridge with any berries.	Sandwich with bacon, cheese, tomatoes.	Roasted chicken with vegetables.	Each fruit, 15-20 nuts.	Vegetable salad, steamed polo, a glass of kefir.
Saturday	Omelet with herbs and tomatoes.	Cheesecakes with berries.	Chicken soup with vegetables, a slice of rye bread.	Each fruit, 15-20 nuts.	Salad: seaweed with eggs.
Sunday	Rice porridge with milk, sandwich with bacon.	Dietary protein pudding with berries.	Lean pork roasted with asparagus.	Each fruit, 15-20 nuts.	Herb omelette, vegetable salad, a glass of yogurt.

It is not necessary to strictly follow the chart. You can experiment, invent your own dishes or search for interesting ones online.

Diet recipes for cabbage diet

For a cabbage diet, you can use all kinds of dishes, the recipes of which with pictures and step-by-step instructions are in a huge variety online. Using ready-made recipes or creating your own dishes, the main thing to remember are the basic rules for cooking cabbage when you lose weight:

Minimize the amount of salt. You can replace it with spices, different herbs.
Do not use vegetable oil for frying, but it can be added to salads.
Use a non-stick pan, steamer, electric grill, cooking oven.
Those who work in the office or study are advised to take food with them in containers. This will help you avoid unexpected foods.

In principle, any cabbage dish that does not contain mayonnaise or products from the banned list are suitable for a cabbage diet.

Dietary soup from fresh cabbage

To prepare a healthy version of regular soup, you need to prepare the following basic ingredients:

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

Cut the chicken fillet into cubes, 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 in water and simmer until softened.

Once the vegetables are softened, you can salt, add ground black pepper, herbs (dill, parsley, onion). Serve with low-fat sour cream.

Recipes for diet kittens with cabbage

An ideal option for a vegetarian menu are cabbage kittens. To prepare them you will need:

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

The cooking process is simple. First you need to finely chop the cabbage. Boil by hand, drain the resulting liquid. To the minced cabbage add finely chopped onion, eggs and flour, salt, black pepper. Form the kittens. Place them in a non-stick pan, bake in the oven at 180 degrees for 30-40 minutes until golden brown.

Such cutlets go well with yogurt sauce, for which you need:

sour cream - 200 grams;
3-4 cloves of garlic;
herd of fennel.

Squeeze the garlic cloves into the sour cream, add the finely chopped dill, a little 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 and pepper.

Cabbage should be finely chopped. Color - disassemble into bouquet. Mix two types of cabbage, grated carrots and place in a non-stick pan. Mix eggs, milk, salt, black pepper separately. Pour the pan with the obtained mass, place it in the oven at 80 degrees for 20-30 minutes.

The finished casserole can be sprinkled with low-fat cheese, garnished with herbs.

In this recipe you can use any kind of cabbage. It is especially delicious with colored broccoli and.

Chinese cabbage, chicken and corn salad

This salad is an ideal option for dinner, as it is not only delicious but also satisfying. In addition, it is ideal for a festive holiday. For cooking you need:

a medium-sized Chinese cabbage;
boiled chicken fillet - 300 grams;
a red onion;
canned corn - 1 can;
parsley;
olive oil for dressing;
lemon juice for sauce;
salt, ground pepper, Provence herb.

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 with olive oil, salt, Provence herb, leave for 15-20 minutes. Add the chicken chopped Chinese cabbage, red onion rings, canned corn, parsley. Arrange the salad with a little oil, sprinkle with lemon juice.

You can also add homemade crackers with rye bread 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, fills 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 prepare the salad, you need to mix the chopped egg with seaweed, sour cream, salt.

This recipe is considered a classic. But there are also varieties. Often they prepare a salad with seaweed, eggs and:

crab sticks or crab meat;
melted cheese;
cucumber;
corn;
green peas;
kallamar;
cheese;
RICE
potatoes;
pepper.

Such a salad is a kind of constructor that allows you to assemble a delicious dinner, and most importantly, healthier than what you have on hand.

Cabbage boiled in a slow cooker with prunes

A rather unusual but delicious recipe is boiled cabbage with prunes. To prepare it you will need a slow cooker and the following ingredients:

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

The cooking process is as follows:

Chop the cabbage, grate the carrots, grate the onion.
Pour olive oil into bowl with lots of pot, add cabbage, onions, carrots. Set the "Frying" mode for 7 minutes.
Tomatoes cut into cubes.
Wash the prunes, cut in half.
Put the tomatoes, prunes in a bowl of vegetables. Add Greek yogurt, lemon juice.
Set the "off" mode for 25 minutes.

After turning off many pots, open the lid, salt, add ground black pepper.

Seafood salad "Korean style"

The last option for a delicious, healthy and nutritious dinner is a seaweed salad according to a special recipe. It is ideal for fans of spicy, spicy, aromatic foods. For cooking you will need:

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

The cooking process is as follows:

First you need to soak the seaweed for a few hours in the water. Thus it will absorb other flavors, it will be more liquid and delicious. It is advisable to change the water every 30-40 minutes.
Cut the vegetables into small pieces.
Heat a pan, add half the olive oil.
Put the vegetables, fry until cooked.
Once softened, remove from heat, cool.
Mix the vegetables with the seaweed, arrange the salad with the remaining oil, vinegar, soy sauce and spices. Sprinkle sesame seeds on top.

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

Getting off the diet

A competent way out of the diet is the key to maintaining the result. It is impossible to allow the lost kilogram to return immediately. Here the rule is simple: the longer the exit, the better. In doing so, the following recommendations should be followed:

gradually increases the caloric content of the diet;
keep count of proteins, fats, carbohydrates consumed, make sure to meet the daily norm for these important nutrients;
maintaining water balance;
do not forget about sports: any activity that brings pleasure is suitable for the level of physical activity;
walk 8-10 thousand steps a day.

Expert opinion

Mono-diets and solid diets diluted with cabbage can adversely affect health, so they should be used with extreme caution. A balanced menu that includes regular consumption of cabbage will only bring benefits and help you lose weight safely.