The desire to get rid of excess weight leads overweight people to various weight loss systems. Recently, sophisticated methods have become increasingly popular. But in most cases, attempts to lose weight are limited to choosing a particular diet. Diets differ according to the list of allowed and forbidden foods, duration and general rules. In the next article we will talk about the cabbage diet.
diet with cabbage
Cabbage is a very popular product. It is used to make salads, soups and hot dishes. Ferments, salts, marinates with other vegetables. Cabbage can be easily bought in the nearest supermarket or grown on your own plot.
Cabbage is delicious, 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. Contains:
- B vitamins, which support the work of the central nervous system, strengthen the immune system;
- group E vitamins necessary for the organs of vision;
- group C vitamins, which are the basis of immunity. You only need to eat 250 grams of cabbage to make up for the daily dose;
- 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 the work of cells.
In addition, cabbage contains a large amount of natural plant fibers (fibers), which improve the work of the gastrointestinal tract and help cleanse it.
With all the variety, cabbage, which is part of the components, has a very low calorie content - 28 kcal per 100 grams. And in sauerkraut is even less - 19 kcal per 100 grams. Each cabbage is suitable for 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. Combines 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 varied, consisting of many other products, but for lunch and dinner add cabbage salad, stewed or sauerkraut, soup with it.
- Solid version or fasting days: cabbage-kefir, cabbage-cottage cheese, cabbage-vegetable diets.
- Mono-option: only cabbage is allowed for a few days.
Experts do not recommend the last two options, as 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 reduce the daily norm below 1000 kcal.
In general, for all three types the general dietary rules are the same:
- completely exclude from the diet sweets, flour products, processed foods, fast food;
- cook dishes with a minimum amount of salt, vegetable oil, you can grill food or in the oven, use a double boiler or pan with a non-stick coating;
- drink plenty of water - up to two liters per day or 30 ml per kilogram of body weight;
- it is also recommended to replace coffee with herbal decoctions, green tea.
Switching to a food where the main product is cabbage is possible only 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 availability. Cabbage can be easily bought in the nearest store to the house, in addition, it is characterized by its low price.
- The next advantage is the ability to prepare many different dishes. Cabbage is used to make soups, salads, main dishes or snacks, it is fermented, salted or eaten fresh.
- But the main thing is the high 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 solely on this vegetable is considered unhealthy, unbalanced. You should be aware that the abundance of cabbage in the diet can adversely affect health. Often lose weight have the following side effects: decreased performance, concentration, apathy, headache. This is due to a decrease in the total caloric content of 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 characterized by pain, bloating and flatulence.
You should also know that the cabbage diet is contraindicated:
- pregnant and lactating women;
- minors (under 18 years of age);
- with diseases of the gastrointestinal tract;
- with pressure problems: hypertension or hypotension;
- with diabetes;
- pathology of the kidneys, liver.
In general, monodiet in the days of cabbage or starvation, such as cottage cheese and cabbage, are considered unbalanced and dangerous. Experts do not recommend their use for weight loss. It is better to add to the menu cabbage salad or cabbage soup on sauerkraut.
Table of authorized products
It is not at all necessary to eat only cabbage on a diet. The diet should be as varied as possible, tasty, nutritious. The menu should cover the body's needs for protein, fat, carbohydrates. It is therefore recommended that you activate the following:
- Different types of cabbage: white, Brussels sprouts, cauliflower, red, leafy, broccoli, Beijing, kohlrabi, sea.
- Other vegetables: cucumbers, tomatoes, peppers, carrots, beets, radishes, turnips, zucchini, eggplant, pumpkin, onions.
- Greens: all kinds of lettuce, parsley, dill, basil, green onions.
- Fruits: apples, oranges, grapefruit, pear, nectarine, apricot, peach.
- Fruits: raspberries, strawberries, cherries, cherries, blackberries, blackcurrants, gooseberries.
Dishes are recommended to be cooked with minimal addition of butter. It is recommended to bake in the oven or on the grill, to stew in a pan with a non-stick coating, to use a double boiler.
Fully or partially restricted products
In moderation, small portions of the cabbage diet are allowed:
- Low-fat dairy and sour milk products: milk, kefir, fermented baked milk, cottage cheese.
- Chicken or quail eggs.
- Poultry: chicken, turkey.
- Meat: lean pork, beef, rabbit.
- Durum wheat pasta, rye bread.
- Cereals: buckwheat, oats, barley, rice.
- Low fat cheese.
- Dietary chicken ham.
Decoctions of herbs, coffee or tea without added sugar are allowed for drinks.
Table of prohibited products
From the diet of this diet you should completely exclude:
- semi-finished products;
- fast food;
- bakery;
- sweets;
- sweet carbonated drinks, juices;
- alcohol.
If the diet menu is balanced, covers the body's need for calories, protein, fat, carbohydrates, then along with the diet it is recommended to introduce physical activity into the usual routine. The main thing is to find a sport that gives pleasure, is within our power and meets the current physical shape.
Diet menu with cabbage (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 the full high-quality menu looks much more complicated:
> zxtable border = "1" cellpadding = "0" >You do not need to strictly follow the table. You can experiment, invent your own dishes or search for interesting ones on the Internet.
Diet recipes for cabbage diet
For a 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, steamer, 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 general, any 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 main ingredients:
- chicken breast or chicken fillet - 300 grams;
- fresh carrots - 1 pc. ;
- fresh cabbage - 300-400 g;
- tomato - one small;
- a small potato;
- onion - 1 pc. ;
- greens: onion, dill, parsley.
Cut the chicken fillet into cubes, boil in 1-1, 5 liters of water for 30-40 minutes. Prepare the vegetables: grate the carrots, cut the cabbage, cut the tomatoes and potatoes into cubes. Immerse them in water and cook until soft.
Once the vegetables soften, you can salt, add ground black pepper, herbs (dill, parsley, onion). Serve with low-fat sour cream.
Recipe for dietary cabbage cutlets
Cabbage chops are an ideal option for a vegetarian menu. To prepare them you will need:
- 600 grams of white cabbage;
- two chicken eggs;
- one light bulb;
- salt pepper;
- 2 tablespoons rice or other flour.
The cooking process is simple. First you need to chop the cabbage. Knead it with your hands, drain the juice. Add the finely chopped onion, eggs and flour, salt, pepper to the ground cabbage. Shape the cutlets. Put them in a non-stick form, bake in the oven at 180 degrees for 30-40 minutes until golden brown.
Such cutlets go well with sour cream sauce, for which you need:
- sour cream - 200 grams;
- 3-4 cloves of garlic;
- connection dill.
Squeeze garlic cloves in 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;
- carrots - a small one;
- two or three eggs;
- milk - 200 ml;
- salt pepper.
White cabbage should be finely chopped. Color - disassembled into inflorescences. Mix two types of cabbage, grated carrots and place in a pan with a non-stick coating. Separately mix eggs, milk, salt, pepper. Fill 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.
In this recipe you can use any kind of cabbage. It is especially delicious with cauliflower and broccoli.
Salads with Chinese cabbage, chicken and corn
This salad is an ideal option for dinner, as it is not only delicious but also filling. It is also ideal for a holiday celebration. For cooking you need:
- a 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 black pepper, Provence herbs.
The process of preparing a 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, herbs of Provence, leave for 15-20 minutes. Add chopped Chinese cabbage, red onion rings, canned corn, parsley to the chicken. Season the salad with a little more oil, sprinkle with lemon juice.
You can also add homemade rye bread crackers to the salad. Use low-fat sour cream instead of butter.
Salad (seaweed with egg)
Another quick and tasty salad for seaweed lovers. It is ideal for dinner, fills the body with proteins, 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;
- sol.
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 varieties. They often prepare a salad with seaweed, egg and:
- crab sticks or crab meat;
- melted cheese;
- cucumber;
- corn;
- green peas;
- squid;
- cheese;
- rice
- potatoes;
- pepper.
This salad is a kind of constructor that allows you to assemble a delicious and most importantly healthy dinner from what is at hand.
Cabbage stewed in a slow cooker with prunes
A rather unusual but delicious recipe is cabbage stewed with prunes. To prepare it, you will need a slow cooker and the following ingredients:
- half a head of white cabbage;
- one medium carrot;
- a small head of onion;
- three to four medium tomatoes;
- prunes - 100 grams;
- olive oil - 1 tablespoon;
- sour cream or Greek yogurt - 2 tbsp;
- lemon juice - 1 teaspoon;
- salt pepper.
The cooking process is as follows:
- Cut the cabbage, grate the carrots, chop the onion.
- Pour olive oil into the bowl for multicooker, add cabbage, onions, carrots. Turn on the "Frying" mode for 7 minutes.
- Tomatoes cut into cubes.
- Wash the prunes, cut in halves.
- Put tomatoes, prunes in a multicooker bowl with vegetables. Add Greek yogurt, lemon juice.
- Set the "off" mode for 25 minutes.
After turning off the multicooker, open the lid, salt, add ground black pepper.
Korean Seaweed Salad
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;
- a small carrot;
- onions;
- two red 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 gr.
The cooking process is as follows:
- First you need to soak the algae in water for a few hours. This 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 the olive oil.
- Put the vegetables, fry until done.
- As soon as they become soft, remove from the heat and cool.
- Mix the vegetables with the seaweed, season the salad with the remaining oil, vinegar, soy sauce and spices. Sprinkle sesame seeds on top.
The salad can also be served hot. And replace fresh carrots with Korean ones.
Getting out of the diet
Competent outcome of the diet is the key to maintaining the result. It is impossible to allow the lost weight to return immediately. Here the rule is simple: the longer the output, the better. The following recommendations must be observed:
- gradually increase the caloric content of the diet;
- take into account the consumed proteins, fats, carbohydrates, make sure that the daily norm for these important nutrients is met;
- maintains 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
Monodiet and solid diets with diluted 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.