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, attempts to lose weight are limited to choosing a particular diet. Diets differ in the list of permitted 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 come from it. It is fermented, salted, pickled with other vegetables. Cabbage can be easily purchased at the nearest supermarket or grown on your own land.

Cabbage tastes great, 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;
vitamins of the E group, necessary for the organs of vision;
vitamins of group C, which are the basis of immunity. You only need to eat 250 grams of cabbage to make up the daily intake;
iron involved in the processes of transporting nutrients to cells;
magnesium, necessary for the normal growth and development of muscle tissue;
calcium is an important element for healthy 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 fiber (fiber), which improves the functioning of the gastrointestinal tract and helps clean it.

With all the variety, the 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 a diet: white, cauliflower, broccoli. And how to use it correctly - 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:

Soft or classic option. In this case, the diet menu is varied, consists of many other products, but cabbage salad, stew or sauerkraut, soup with it is added for lunch and dinner.
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, as they can be dangerous to health and lead to irreparable consequences. The main thing about 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;
cooking dishes with a minimum of salt, vegetable oil, you can cook food on the grill or in the oven, use a double boiler or non-stick pan;
drink plenty of water - up to two liters per day or 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, 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 purchased at the nearest store to the house, in addition, it is distinguished by its low cost.
The next advantage is the ability to cook many different dishes. Soups, salads, main dishes or snacks are prepared from cabbage, it is fermented, salted or eaten fresh.
But the main thing is the strong use of cabbage. As already mentioned, it contains a huge amount of vitamins, micro and macro elements.

Simply adding cabbage to your regular diet won't do any harm. But a diet based only on this vegetable is considered unhealthy, unbalanced. You need to know that the abundance of cabbage in the diet can adversely affect health. Often, those who lose weight have the following side effects: decreased efficiency, concentration, the appearance of apathy, headaches. This is due to a decrease in the total calorie content of the diet, the inability to meet the body's needs for proteins, fats, carbohydrates.

Also, the abundance of cabbage in the diet can cause an increase in stomach acidity, provoke fermentation processes, which are characterized by pain, bloating and flatulence.

You should also know that the cabbage diet is contraindicated:

pregnant and lactating women;
minors (under 18);
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 cabbage salad or cabbage soup on sauerkraut to the menu.

Table of authorized products

It is not at all necessary to eat only cabbage on a diet. The diet should be as varied, tasty and nutritious as possible. The menu should cover the body's needs for proteins, fats and carbohydrates. Therefore, it is recommended to enable the following:

Different types of cabbage: white, Brussels sprouts, cauliflower, red, leafy, broccoli, Peking, 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.
Berries: raspberries, strawberries, cherries, cherries, blackberries, gooseberries, gooseberries.

It is recommended to cook the dishes with a minimum of oil. It is advisable to bake in the oven or on the grill, simmer in a non-stick pan, use a water bath.

Fully or partially restricted products

In moderation, small portions on a 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, oat flakes, barley, rice.
Low-fat cheeses.
Dietary chicken ham.

Of the drinks, decoctions of herbs, coffee or tea without added sugar are allowed.

Table of prohibited products

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

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

If the diet menu is balanced and covers the body's calorie, protein, fat, carbohydrate needs, it is recommended to introduce physical activity into the usual routine along with the diet. 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 calorie needs of the body. 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-fledged high-quality menu looks much more complicated:

	Breakfast	Lunch	Having dinner	Snack	Having dinner
Monday	Cheesecakes with yogurt, berries, raisins.	Sandwich with cottage cheese, herbs, salmon.	Diet soup from fresh cabbage, 100 grams of boiled chicken breast, a slice of rye bread.	Any fruit, 15-20 any nuts.	Seaweed salad "in Korean".
Tuesday	Milk oatmeal, cheese sandwich.	Cheesecakes with berries.	Diet cabbage cutlets with buckwheat filling, vegetable salad.	Any fruit, 15-20 any nuts.	Omelet, cabbage salad with greens, a glass of kefir.
Wednesday	Cottage cheese casserole with dried fruits.	Diet protein cookie or bar.	Casserole of cauliflower and white cabbage, vegetable salad.	Any fruit, 15-20 any nuts.	Chinese cabbage, chicken and corn salad.
Thursday	Two boiled eggs, peanut butter toast.	Toast with ham, lettuce, tomatoes.	Cabbage stewed in a slow cooker with prunes. Vegetable salad.	Any fruit, 15-20 any nuts.	Omelet, sauerkraut.
Friday	Wheat porridge with berries.	Sandwich with ham, cheese, tomato.	Chicken baked with vegetables.	Any fruit, 15-20 any nuts.	Vegetable salad, steamed pollock, a glass of kefir.
Saturday	Omelet with herbs and tomatoes.	Cheesecakes with berries.	Chicken soup with vegetables, a slice of rye bread.	Any fruit, 15-20 any nuts.	Salad: seaweed with egg.
Sunday	Rice pudding porridge, ham sandwich.	Diet protein pudding with berries.	Roasted lean pork with asparagus.	Any fruit, 15-20 any nuts.	Omelet with herbs, vegetable salad, a glass of yogurt.

It is not necessary to strictly follow the table. You can experiment, invent your own dishes or look for interesting dishes on the Internet.

Dietary recipes for the cabbage diet

For a cabbage diet, you can use all sorts of dishes, the recipes of which with photos and step-by-step instructions are very diverse on the Internet. Using ready-made recipes or creating your own dishes, the main thing to remember is the basic rules for cooking cabbage when losing weight:

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.
Use a non-stick pan, steamer, electric grill, oven for cooking.
Those who work in the office or study are advised to take food with them in containers. This will save you from unexpected snacks.

In principle, all cabbage dishes that do not contain mayonnaise or products from the prohibited list are suitable for a cabbage diet.

Dietary soup made from fresh cabbage

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 - a small one;
a small potato;
onions - 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 them in water and cook until tender.

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

Recipe for dietary cabbage cutlets

An ideal option for a vegetarian menu is cabbage cutlets. To prepare them, you will need:

600 grams of white cabbage;
two chicken eggs;
a lightbulb ;
salt pepper;
2 tablespoons of 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 resulting juice. Add finely chopped onion, eggs and flour, salt, black pepper to shredded cabbage. Form cutlets. Put them on a non-stick form, bake in the oven at 180 degrees for 30-40 minutes until golden brown.

These cutlets go well with sour cream sauce, for which you need:

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

Squeeze the 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 great option for a delicious lunch or dinner. To cook, 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 - disassemble in inflorescences. Mix two types of cabbage, grated carrots and place them in a non-stick pan. Separately mix eggs, milk, salt, black pepper. 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 particularly tasty with colorful and broccoli.

Salads with Chinese cabbage, chicken and corn

This salad is an ideal option for dinner because it is not only tasty, but also satisfying. In addition, it is ideal for a festive feast. To cook you will need:

a medium-sized Chinese cabbage;
boiled chicken fillet - 300 grams;
a red onion;
canned corn - 1 can;
parsley;
olive oil for seasoning;
lemon juice for dressing;
salt, 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. Dress the salad with a little more oil, drizzle with lemon juice.

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

Salad (seaweed with egg)

Another quick and tasty salad for seaweed lovers. It is ideal for dinner, fills the body with useful proteins, 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 and salt.

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

crab sticks or crabmeat;
melted cheese;
cucumber;
But;
green peas;
squid;
cheese;
rice
potatoes;
pepper.

Such a salad is a kind of builder that allows you to assemble a delicious and most importantly healthy dinner from what is at hand.

Slow Cooker Cabbage with Prunes

A rather unusual, but tasty recipe is stewed cabbage 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 onion;
three to four medium tomatoes;
prunes - 100 grams;
olive oil - 1 tbsp;
sour cream or Greek yogurt - 2 tablespoons;
lemon juice - 1 tsp;
salt pepper.

The cooking process is as follows:

Chop the cabbage, grate the carrots, chop the onion.
Pour olive oil into the bowl of the multicooker, add cabbage, onions, carrots. Put on the "Frying" mode for 7 minutes.
Tomatoes cut into cubes.
Wash the prunes, cut them in half.
Put the tomatoes, prunes in the bowl of the multicooker with the vegetables. Add Greek yogurt, lemon juice.
Put the "power 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 and nutritious dinner is seaweed salad according to a special recipe. It is ideal for lovers of spicy, spicy and aromatic dishes. To cook, you will need:

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

The cooking process is as follows:

First you need to soak the seaweed for several hours in water. Thus, 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 frying pan, add half the olive oil.
Put the vegetables, fry until cooked.
As soon as they become soft, remove from the heat, let 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 warm. And replace the fresh carrots with Korean carrots.

get out of the diet

A competent exit from the diet is the key to maintaining the result. It is impossible to allow the dropped kg to come back immediately. The rule here is simple: the longer the ride, the better. In doing so, the following recommendations should be followed:

gradually increase the calorie content of the diet;
count proteins, fats, carbohydrates consumed, ensure that the daily norm for these important nutrients is met;
maintain water balance;
do not forget the sport: any activity that brings pleasure is adapted to the level of physical activity;
walk 8 to 10, 000 steps a day.

Expert opinion

Mono-diets and rigid diets based on diluted cabbage can harm 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.