cabbage diet

30 March 2022

The desire to get rid of excess weight leads overweight people to various weight loss systems. Recently, complex methods are becoming increasingly popular. But in most cases, attempts to lose weight are limited to choosing a specific diet. Diets differ depending on 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. Salads, soups and hot dishes are prepared from it. It is fermented, salted, pickled with other vegetables. Cabbage can easily be bought in the nearest supermarket or grown on your own house 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, 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 form the basis of immunity. You only need to eat 250 grams of cabbage to balance the daily ration;
iron, involved in the processes of transporting nutrients to cells;
Magnesium, necessary for normal growth and development of muscle tissue;
Calcium is an important component for the health of bones, teeth and nails;
Methionine is a special substance involved in the work of cells.

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

For all its diversity, the cabbage, which 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 cabbage, 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. Depending on the type of diet, it is combined with other products. There are three main types:

Soft or classic variant. In this case, the diet menu is diverse, consists of many other products, but cabbage salad, stew or sauerkraut, soup are added to 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, since they can be dangerous to health and lead to irreparable consequences. The main thing in the cabbage diet is to monitor the number of calories consumed and not lower the daily rate below 1000 kcal.

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

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 dishes on the grill or in the oven, use a water bath 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 foods 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 store closest to the house, in addition, it is notable for 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 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 won't hurt. But a diet based only on these vegetables is considered unhealthy, unbalanced. You should be aware that the excess of cabbage in the diet can adversely affect health. Those who lose weight often have the following side effects: reduced performance, concentration, occurrence of apathy, headaches. This is due to a decrease in the total caloric content of the diet, the inability to meet the body's needs for proteins, fats and carbohydrates.

In addition, the excess of cabbage in the diet can lead to an increase in the acidity of the stomach, cause 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 years of age);
in 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, such as 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 allowed products

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

Various types of cabbage: white cabbage, Brussels sprouts, cauliflower, red cabbage, collard greens, broccoli, peking, kohlrabi, sea.
Other vegetables: cucumbers, tomatoes, peppers, carrots, beets, radishes, turnips, zucchini, eggplant, squash, 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, currants, gooseberries.

It is recommended to prepare dishes with a minimal addition of oil. It is advisable to bake in the oven or on the grill, stew in a nonstick pan, use a water bath.

Fully or partially restricted products

In moderation, small portions of 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, oatmeal, barley, rice.
Low-fat cheese.
Diet chicken ham.

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

Table of Prohibited Products

From the diet on this diet you need to completely exclude:

semi-finished products;
Fast food;
Bakery;
Confectionery;
sweet carbonated drinks, juices;
Alcohol.

If the diet menu is balanced and meets the body's needs for calories, proteins, fats and carbohydrates, then it is recommended to include physical activity in the usual routine along with the diet. The main thing is to find the sport that is fun, within our power and in line with the current physical condition.

Cabbage Diet Menu (Diet)

The menu for the cabbage diet is easy to prepare yourself. To do this, you need to calculate the caloric needs of the body. This can be done using a special formula or using 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	Having lunch	Dinner	snack	Dinner
Monday	Cheesecake 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	Oatmeal with milk, cheese sandwich.	Cheesecake with berries.	Diet cabbage cutlets with buckwheat garnish, vegetable salad.	Any fruit, 15-20 any nuts.	Omelet, coleslaw with greens, a glass of kefir.
the Wednesday	Cottage cheese casserole with dried fruits.	Diet protein biscuit or bar.	Cauliflower and cabbage casserole, vegetable salad.	Any fruit, 15-20 any nuts.	Salad with Chinese cabbage, chicken and corn.
Thursday	Two boiled eggs, toast with peanut butter.	Toast with ham, lettuce, tomatoes.	Cabbage stewed in a slow cooker with plums. Vegetable salad.	Any fruit, 15-20 any nuts.	Omelet, sauerkraut.
Friday	Wheat porridge with any berries.	Sandwich with ham, cheese, tomato.	Baked chicken with vegetables.	Any fruit, 15-20 any nuts.	Vegetable salad, stewed 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 any nuts.	Salad: seaweed with egg.
Sunday	Rice porridge with milk, ham sandwich.	Diet protein pudding with berries.	Lean pork roasted 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 search the Internet for interesting ones.

Diet recipes for the cabbage diet

For a cabbage diet, you can use all sorts of dishes, the recipes for which with photos and step-by-step instructions can be found in great variety on the Internet. Using ready-made recipes or creating your own dishes, the most important thing to remember is the basic rules for cooking cabbage for weight loss:

Minimize the amount of salt. You can replace it with various spices and herbs.
Don't use vegetable oil for frying, but it can be added to salads.
Use a nonstick frying pan, steamer, electric grill or oven for cooking.
If you work in an office or study, we recommend that you take food with you in containers. This will help you avoid unexpected snacks.

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

Diet soup from fresh cabbage

To make 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. ;
Vegetables: onion, dill, parsley.

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

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

Diet cabbage chops recipe

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 rice or other flour.

The cooking process is simple. First you need to finely chop the cabbage. Knead with your hands, drain the resulting juice. Add finely chopped onions, eggs and flour, salt and black pepper to the chopped cabbage. shape cutlets. Place them on a non-stick dish and 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 will need:

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

Squeeze garlic cloves in sour cream, add finely chopped dill, 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 one;
two or three eggs;
milk - 200 ml;
Salt pepper.

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

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

You can use any type of cabbage for this recipe. It is particularly delicious with colorful and broccoli.

Salads with Chinese cabbage, chicken and corn

This salad is an ideal dinner option as it is not only delicious but also filling. In addition, it is ideal for a festive feast. For cooking you will 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 pepper, herbs de Provence.

The preparation of the salad is extremely simple and only takes a few minutes. First you need to cut the chicken into cubes, marinate it in olive oil, salt and herbs de Provence and leave for 15-20 minutes. Add the chopped Chinese cabbage, red onion rings, canned corn and parsley to the chicken. Season the salad with a little more oil and drizzle 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 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, egg and:

crab sticks or crab meat;
melted cheese;
Cucumber;
Corn;
green peas;
Octopus;
Cheese;
rice
Potatoes;
Pepper.

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

Cabbage stewed in a slow cooker with plums

A rather unusual, but tasty recipe is cabbage stewed with plums. To prepare it you will need a slow cooker and the following ingredients:

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

The cooking process is as follows:

Chop cabbage, grate carrots, chop onion.
Pour olive oil into the multicooker bowl, add cabbage, onions and carrots. Turn on the "Frying" mode for 7 minutes.
Dice tomatoes.
Wash plums, cut in half.
Add tomatoes and plums to multicooker bowl with greens. Add Greek yogurt, lemon juice.
Turn on "Erase Mode" for 25 minutes.

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

Korean style seaweed salad

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

seaweed - 150 g;
a small carrot;
Onion;
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 g.

The cooking process is as follows:

First you need to soak the seaweed in water for several hours. So it absorbs other aromas, it becomes juicier and tastier. It is advisable to change the water every 30-40 minutes.
Cut vegetables into small pieces.
Heat a frying pan, add half the olive oil.
Put vegetables, fry until cooked.
As soon as they soften, remove from the heat and let cool.
Mix vegetables with seaweed, season salad with 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.

Get off the diet

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

gradually increase the calorie content of the diet;
Count the consumed proteins, fats and carbohydrates, make sure that the daily norm for these important nutrients is met;
maintain water balance;
Do not forget about sports: any activity that brings joy is suitable for the level of physical activity.
Walk 8-10 daily. 000 steps.

expert opinion

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