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 choosing a particular diet. Diets differ 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 easily be purchased at the nearest supermarket or grown in the ground of your home.

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. Contains:

B vitamins that support the work of the central nervous system, strengthen the immune system;
vitamins of group E, necessary for the organs of vision;
vitamins of group C, which are the basis of immunity. You only have to eat 250 grams of cabbage to make up for the daily allowance;
iron involved in the processes of 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 also contains a large amount of natural plant fibers (fibers), which improve the functioning of the gastrointestinal tract and help purify 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 combines with other products depending on the type of diet. There are three main types:

Delicate or classic option. In this case, the diet menu is diverse, consisting of many other products, but coleslaw, stews or sauerkraut, soup with it are added to lunch and dinner.
Difficult option or days of fasting: diets cabbage-kefir, curdled cabbage, cabbage-vegetables.
Mono-option: only cabbage is allowed for several days.

Experts do not recommend the last 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, do not lower the daily rate below 1000 kcal.

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

completely exclude from the diet sweets, flour products, semi-finished products, fast food;
cook dishes with a minimum amount 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 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, in which 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 benefits:

The main benefit of the cabbage diet is availability. Cabbage can be easily purchased in the store closest to home, and it is distinguished by its low cost.
The next plus is the ability to cook many different dishes. Soups, salads, main courses 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 huge amount of vitamins, micro and macro elements.

Simply adding cabbage to your regular diet won't do any harm. But a diet based solely on this vegetable is considered unhealthy, unbalanced. You should be aware that an 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, headache. This is due to a decrease in the total calorie content of the diet, the inability to cover the body's needs for proteins, fats, carbohydrates.

In addition, the abundance of cabbage in the diet can cause an increase in the acidity of the stomach, 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);
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, such as cottage cheese and kale, are considered unbalanced and dangerous. Experts do not recommend using them for weight loss. It is better to add coleslaw or cabbage soup on sauerkraut to the menu.

Table of permitted products

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

Various types of cabbage: white, Brussels sprouts, cauliflower, red, leafy, broccoli, Peking, kohlrabi, sea.
Other vegetables: cucumbers, tomatoes, peppers, carrots, beets, radishes, turnips, courgettes, eggplants, squash, onions.
Greens: all kinds of lettuce, parsley, dill, basil, green onions.
Fruits: apples, oranges, grapefruits, pears, nectarines, apricots, peaches.
Berries: raspberries, strawberries, cherries, cherries, blackberries, currants, gooseberries.

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

Products totally or partially subject to restriction

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

Low-fat dairy and dairy products: milk, kefir, fermented cooked 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 cheeses.
Dietary Chicken Ham.

From drinks, decoctions of herbs, coffee or tea with no added sugar are allowed.

Table of prohibited products

From the diet of this diet, you need to completely exclude:

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

If the diet menu is balanced, it covers the body's needs for calories, proteins, fats, carbohydrates, so together with the diet it is recommended to include physical activity in the normal routine. The main thing is to find the kind of sport that gave pleasure, was in our power and corresponded to the current physical form.

Cabbage Diet Menu (Diet)

The cabbage diet menu is easy to prepare on your own. To do this, it is necessary to calculate the caloric needs of the body. This can be done using a special formula or via the online calculator service.

Another option is to use a ready-made diet for a week. If everything is simple with mono options, a full-fledged high-quality menu looks much more complicated:

	Breakfast	The lunch	Dinner	Snack	Dinner
Monday	Cheesecake with yogurt, berries, raisins.	Sandwich with ricotta, herbs, salmon.	Dietary soup of fresh cabbage, 100 grams of boiled chicken breast, a slice of rye bread.	Any fruit, 15-20 nuts.	Seaweed salad "in Korean".
Tuesday	Oatmeal with milk, cheese sandwich.	Cheesecake with berries.	Cabbage cutlets with buckwheat garnish, vegetable salad.	Any fruit, 15-20 nuts.	Omelette, coleslaw with greens, a glass of kefir.
Wednesday	Cottage cheese casserole with dried fruit.	Diet protein cookie or bar.	Casserole of cauliflower and white cabbage, vegetable salad.	Any fruit, 15-20 nuts.	Salad with Chinese cabbage, chicken and corn.
Thursday	Two hard boiled eggs, peanut butter toast.	Toast with ham, lettuce, tomatoes.	Stewed cabbage in a slow cooker with prunes. Vegetable salad.	Any fruit, 15-20 nuts.	Omelette, sauerkraut.
Friday	Wheat porridge with any berries.	Sandwich with ham, cheese, tomato.	Baked chicken with vegetables.	Any fruit, 15-20 nuts.	Vegetable salad, steamed pollock, a glass of kefir.
on Saturday	Omelette with herbs and tomatoes.	Cheesecake with berries.	Chicken soup with vegetables, a slice of rye bread.	Any fruit, 15-20 nuts.	Salad: seaweed with egg.
Sunday	Rice porridge with milk, ham sandwich.	Diet protein pudding with berries.	Lean pork roast with asparagus.	Any fruit, 15-20 nuts.	Herb omelette, vegetable salad, a glass of yogurt.

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

Diet recipes for the cabbage diet

For a cabbage diet, you can use all kinds of dishes, the recipes of which with photos and detailed instructions are in a huge variety 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, a steamer, an electric grill, an oven for cooking.
Those who work in the office or study are advised to take food with them in containers. This will help you avoid unexpected snacking.

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

Dietary soup of 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. ;
vegetables: 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, dice the tomatoes and potatoes. Immerse 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 are cabbage cutlets. To prepare them you will need:

600 grams of cabbage;
two chicken eggs;
a light bulb;
salt and pepper;
2 tablespoons of rice or any other flour.

The cooking process is simple. First you need to finely chop the cabbage. Knead with your hands, drain the resulting juice. Add the finely chopped onion, eggs and flour, salt, black pepper to the chopped cabbage. Form cutlets. Place them on a non-stick mold, bake 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;
bunch of dill.

Squeeze the garlic cloves into sour cream, add finely chopped dill, a pinch of salt - the sauce is ready.

Casserole of 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 and pepper.

White cabbage must be finely chopped. Color: disassemble in inflorescences. Mix two types of cabbage, grated carrots and put them in a non-stick pan. Separately mix the eggs, milk, salt, black pepper. Pour the saucepan 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 especially tasty with colorful and broccoli.

Salads with Chinese cabbage, chicken and corn

This salad is an ideal dinner option, as it is not only tasty, but also satisfying. In addition, it is ideal for a festive party. To cook 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 dressing;
salt, ground pepper, herbs of Provence.

The salad making process is extremely simple, it only takes a few minutes. First you need to cut the chicken into small 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. Dress the salad with a little more oil, sprinkle 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, it fills the body with proteins, micro and macro useful 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. They often make a salad with seaweed, eggs and:

crab sticks or crab meat;
melted cheese;
cucumber;
Corn;
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.

Stewed cabbage in a slow cooker with prunes

A rather unusual, but tasty recipe is stewed cabbage with plums. 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;
plums - 100 grams;
olive oil - 1 tablespoon;
sour cream or Greek yogurt - 2 tablespoons;
lemon juice - 1 tsp;
salt and pepper.

The cooking process is as follows:

Chop the cabbage, grate the carrots, chop the onion.
Pour the olive oil into the multicooker bowl, add the cabbage, onions, carrots. Activate "Frying" mode for 7 minutes.
Tomatoes cut into cubes.
Wash the plums, cut them in half.
Put the tomatoes, plums in the multicooker bowl with vegetables. Add the Greek yogurt, lemon juice.
Activate "extinguishing" mode for 25 minutes.

After turning off the multicooker, open the lid, add salt, add a grind of black pepper.

"Korean Style" Seaweed Salad

The last option for a delicious, healthy and 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:

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;
cilantro - 4 g;
garlic - 3-5 cloves;
sesame - 18 g.

The cooking process is as follows:

First you need to soak the algae in water for several hours. So it will absorb other flavors, it will be more juicy and tasty. It is recommended to change the water every 30-40 minutes.
Cut the vegetables into small pieces.
Heat a non-stick pan, add half of the olive oil.
Put the vegetables, fry until cooked.
As soon as they become soft, remove from heat, cool.
Mix the vegetables with the seaweed, dress the salad with the remaining oil, vinegar, soy sauce and spices. Sprinkle the sesame seeds on top.

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

Get out of the diet

A competent way to get out of the diet is the key to maintaining the result. It is impossible to allow the fallen kgs to immediately return back. 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;
take into account the proteins, fats, carbohydrates consumed, make sure that the daily norm for these important nutrients is respected;
maintain water balance;
do not forget about sport: any activity that brings pleasure is suitable for the level of physical activity;
take 8-10 thousand steps a day.

Expert opinion

Mono diets and strict diets of 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.