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 more and more popular. But in most cases, attempts to lose weight are limited to certain dietary options. Diets vary according to the list of allowed and prohibited foods, duration and general rules. In the following material, we will talk about the cabbage diet.

cabbage diet

Cabbage is a very popular product. Salads, soups and hot dishes are made from it. It is fermented, salted, pickled with other vegetables. Cabbage can be easily purchased at the nearest supermarket or grown in your own home plot.

Cabbage tastes delicious, 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:

Vitamin B that supports the work of the central nervous system, strengthens the immune system;
group E vitamins, which are necessary for the organs of vision;
vitamin group C, which is the basis of immunity. You need to eat only 250 grams of cabbage to cover the daily allowance;
iron is involved in the process of transporting nutrients to cells;
magnesium, required 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 work.

In addition, cabbage also contains a large amount of natural plant fiber (fiber), which improves the function of the gastrointestinal tract and helps cleanse it.

With all varieties, cabbage that is part of the component has a very low calorie content - 28 kcal per 100 grams. And in sauerkraut it is approximately - 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 implies, is cabbage. It is combined with other products depending on the type of diet. There are three main types:

Soft or classic choice. In this case, the diet menu varies, consisting of many other products, but a salad of cabbage, stew or sauerkraut, soup with it is added for lunch and dinner.
Hard choice or fasting day: cabbage-kefir, cabbage-cabbage, cabbage-vegetable diet.
Mono-option: only cabbage is allowed for a few days.

Experts do not recommend the last two options, as they can be harmful to health, leading 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 minimum amount of salt, vegetable oil, you can bake food on the grill or in the oven, use a double boiler or non -stick pan;
drink plenty of water - up to two liters a day or at the rate of 30 ml per kilogram of weight;
it is also recommended to replace coffee with herbal decoctions, green tea.

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

Advantages and disadvantages

The cabbage diet has several advantages:

The main advantage of the cabbage diet is its availability. Cabbage can be purchased easily in the store closest to home, in addition, it is known for its low cost.
The next advantage is the ability to cook a variety of dishes. Soups, salads, main courses or snacks are prepared from cabbage, it is fermented, marinated or eaten fresh.
But the main thing is the high consumption of cabbage. As already mentioned, it contains a large number of vitamins, micro and macro elements.

Just adding cabbage into your regular diet won’t do any harm. But this vegetable-based diet alone is considered unhealthy, unbalanced. You should be aware that the amount of cabbage in the diet can affect health. Often, those who lose weight have the following side effects: decreased efficiency, concentration, appearance of apathy, headache. This is due to a decrease in the total caloric content of the diet, the inability to meet the body's needs for protein, fat, carbohydrates.

In addition, the abundance of cabbage in the diet can lead to an increase in stomach acidity, causing the fermentation process, which is characterized by pain, bloating, and bloating.

You should also know that the cabbage diet is contraindicated:

pregnant and lactating women;
minors (under 18 years);
with diseases of the gastrointestinal tract;
with problems with stress: hypertension or hypotension;
with diabetes;
pathology of the kidneys, liver.

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

Schedule of allowed products

It is absolutely not necessary to eat only cabbage on the diet. The diet should be made as varied, tasty, nutritious as possible. The menu should cover the body's needs for protein, fat, carbohydrates. Therefore, it is recommended to enable the following:

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

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

Limited product in whole or in part

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

Dairy products and sour milk with low fat content: milk, kefir, fermented baked milk, cottage cheese.
Chicken or quail eggs.
Chicken meat: chicken, turkey.
Meat: lean pork, beef, rabbit.
Durum wheat pasta, rye bread.
Cereals: buckwheat, oats, barley, rice.
Low fat cheese.
Chicken ham diet.

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

Prohibited product schedule

From the diet on this diet, you must completely exclude:

semi -finished products;
snacks;
bakery;
cakes;
sweet carbonated drinks, juices;
alcohol.

If the diet menu is balanced, covering the body's needs for calories, protein, fat, carbohydrates, then along with the diet is recommended to introduce physical activity into the regular routine. The main thing is to find the kind of sport that will bring fun, be in our power, and match the current physical shape.

Cabbage diet menu (diet)

The menu for the cabbage diet 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 complete high-quality menu looks more complicated:

	Breakfast	Lunch	dinner	snack	dinner
Monday	Cheesecake with yogurt, berries, raisins.	Sandwich with curd cheese, herbs, salmon.	Diet soup from fresh cabbage, 100 grams of boiled chicken breast, a slice of rye bread.	Any fruit, 15-20 nuts.	Seaweed salad "in Korean".
Tuesday	Oats with milk, cheese sandwich.	Cheesecake with berries.	Diet cabbage slices with buckwheat garnish, vegetable salad.	Any fruit, 15-20 nuts.	Omelet, coleslaw with vegetables, a glass of kefir.
Wednesday	Cottage cheese casserole with dried fruit.	Cookies or diet protein bars.	Cauliflower and white cabbage casserole, vegetable salad.	Any fruit, 15-20 nuts.	Salad with Chinese cabbage, chicken and corn.
Thursday	Two boiled eggs, baked with peanut butter.	Toast with ham, salad, tomatoes.	Cabbage boiled in a slow cooker with prunes. Vegetable salad.	Any fruit, 15-20 nuts.	Omelet, sauerkraut.
Friday	Wheat porridge with any berries.	Sandwiches with ham, cheese, tomatoes.	Roasted chicken with vegetables.	Any fruit, 15-20 nuts.	Vegetable salad, steamed pollock, a glass of kefir.
Saturday	Omelet with herbs and tomatoes.	Cheesecake with berries.	Chicken soup with vegetables, a slice of rye bread.	Any fruit, 15-20 nuts.	Salad: seaweed with eggs.
Sunday	Rice porridge with milk, ham sandwich.	Dietary protein pudding with berries.	Lean pork roasted with asparagus.	Any fruit, 15-20 nuts.	Omelet with herbs, vegetable salad, a glass of yogurt.

It does not have to follow a strict schedule. You can try, create your own dishes or find interesting ones on the Internet.

Diet recipes for cabbage diet

For the cabbage diet, you can use all kinds of dishes, recipes of which with photos and step -by -step instructions are available in various types on the Internet. Using ready -made recipes or creating your own dishes, the main thing to keep in mind are the basic rules for cooking cabbage while losing weight:

Reduce the amount of salt. You can replace it with a variety of spices, herbs.
Do not use vegetable oil for frying, but it can be added to salads.
Use non -stick pans, steamers, electric grills, ovens for cooking.
Those who work in the office or study are advised to bring food with them in containers. This will help you avoid unexpected snacks.

Basically, any dish with cabbage that does not contain mayonnaise or products from the prohibited list is suitable for the cabbage diet.

Diet 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 pc. ;
fresh cabbage - 300-400 g;
tomatoes - a small one;
one small potato;
garlic - 1 pc. ;
vegetables: onions, dill, parsley.

Cut chicken fillets 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 cook until tender.

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

Recipe for cut cabbage diet

The ideal choice for a vegetarian menu is a slice of cabbage. To set it up, you need to:

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

The cooking process is easy. First you need to finely chop the cabbage. Knead with your hands, drain the resulting juice. Add finely chopped onion, eggs and flour, salt, black pepper to the chopped cabbage. Piece shape. Place it on a non-stick form, bake in the oven at 180 degrees for 30-40 minutes until golden brown.

Such cutlets are suitable for sour cream sauce, for which you need:

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

Squeeze garlic cloves into 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. To cook you need to:

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

White cabbage must be finely chopped. Color - open into inflorescences. Mix two types of cabbage, grated carrots and place in a non-stick pan. Mix eggs, milk, salt, black pepper separately. Pour the casserole with the resulting mixture, put in the oven at 80 degrees for 20-30 minutes.

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

You can use any type of cabbage in this recipe. It is very tasty with colored broccoli.

Salad with Chinese cabbage, chicken and corn

This salad is an ideal choice for dinner, because it is not only delicious, but also satisfying. In addition, it is suitable for festive feasts. To cook you need:

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

The process of preparing a salad is very simple, it only takes a few minutes. First you need to cut the chicken into cubes, marinate in olive oil, salt, herbs of Provence, leave for 15-20 minutes. Put chopped chinese cabbage, onion rings, canned corn, parsley into the chicken. Season the salad with a little more oil, sprinkle with lemon juice.

You can also add homemade rye bread crackers to salads. Instead of butter, use low -fat sour cream.

Salad (seaweed with eggs)

Another quick and delicious salad for seaweed lovers. It is ideal for dinner, filling the body with useful proteins, micro and macro elements. To prepare it you need to:

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

To prepare the salad, you need to mix chopped eggs with seaweed, sour cream, salt.

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

crab sticks or crab meat;
liquid cheese;
cucumber;
corn;
green bean;
squid;
cheese;
rice
potatoes;
lada.

Such a salad is a kind of builder that allows you to assemble a delicious dinner, and most importantly, healthy from what is 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 need a slow cooker and the following ingredients:

half a head of white cabbage;
one simple 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 tbsp;
salt pepper.

The cooking process is as follows:

Chop the cabbage, grate the carrots, chop the onions.
Pour the olive oil into a multicooker bowl, add the cabbage, onions, carrots. Put on the "Frying" mode for 7 minutes.
Tomatoes cut into cubes.
Wash prunes, cut in half.
Put the tomatoes, prunes into a multicooker bowl with the vegetables. Add Greek yogurt, lemon juice.
Install the "erase" mode for 25 minutes.

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

Seaweed salad "Korean style"

The last option for a delicious, healthy, nutritious dinner is a seaweed salad according to a special recipe. It is suitable for lovers of spicy, spicy, aromatic food. To cook you need to:

seaweed - 150 g;
one small carrot;
garlic;
two red bell peppers;
vinegar - 1 tsp;
ground black pepper;
bay leaf - 2–3 pieces;
olive oil - 5 tbsp;
soy sauce - 3 tbsp;
coriander - 4 g;
garlic - 3-5 cloves;
sesame seeds - 18 g.

The cooking process is as follows:

First you need to soak the seaweed for a few hours in water. So it will absorb other flavors, it will be more juicy and tasty. It is advisable to change the water every 30-40 minutes.
Cut the vegetables into small pieces.
Heat a skillet, add half the olive oil.
Add vegetables, fry until cooked.
Once they become soft, remove from heat, cool.
Mix the vegetables with the seaweed, season the salad with the remaining oil, vinegar, soy sauce and spices. Sprinkle sesame seeds on top.

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

Get out of the diet

An efficient way out of the diet is the key to maintaining results. It is impossible to allow a dropped kg to immediately return. Here the rule is simple: the longer it goes out, the better. In doing so, the following recommendations must be adhered to:

gradually increase the caloric content of the diet;
keep a count of proteins, fats, carbohydrates consumed, make sure the daily norms for these essential nutrients are met;
maintain water balance;
don’t forget about sports: any activity that brings pleasure is appropriate for the level of physical activity;
walk 8-10 thousand steps every day.

Expert opinion

Mono-diet and rigid liquid cabbage diet can affect health, so it should be used with extreme caution. A balanced menu that includes regular intake of cabbage will only bring benefits and help you lose weight safely.