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 the choice of 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 be easily bought at 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 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 need to eat only 250 grams of cabbage to make up for the daily allowance;
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, nails;
methionine is a special substance involved in the work of cells.

In addition, cabbage also contains a large amount of natural plant fibers (fiber), which improve the functioning of the gastrointestinal tract and help cleanse 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 implies, is cabbage. It is combined 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, consists of many other products, but cabbage salad, stewed or sauerkraut, soup with it are 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, because they can be dangerous to health, lead to irreparable consequences. The main thing on 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 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, 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 at 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 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 will not do any harm. 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, 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 cover the body's need 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 years of age);
with diseases of the gastrointestinal tract;
with problems with pressure: 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 allowed products

It is not at all necessary to eat only cabbage on a diet. The diet should be made as varied, tasty, 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, 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.
Berries: raspberries, strawberries, cherries, cherries, blackberries, currants, gooseberries.

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

Wholly or partially restricted products

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

Dairy and sour-milk products with a low fat content: 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.
Cheeses low in fat.
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 must completely exclude:

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

If the diet menu is balanced, covers the body's need for calories, proteins, fats, carbohydrates, then along with the diet it is recommended to introduce physical activity into the usual routine. The main thing is to find the kind of sport that would bring pleasure, was within our power, and corresponded to the current physical form.

Cabbage diet menu (diet)

The menu for the cabbage diet is easy to make on your own. To do this, you need to calculate the body's need for calories. 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	Dinner	Snack	Dinner
Monday	Cheesecakes 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 any nuts.	Seaweed salad "in Korean".
Tuesday	Oatmeal with milk, cheese sandwich.	Cheesecakes with berries.	Diet cabbage cutlets with buckwheat garnish, vegetable salad.	Any fruit, 15-20 any nuts.	Omelet, coleslaw with greens, a glass of kefir.
Wednesday	Cottage cheese casserole with dried fruits.	Diet protein cookie or bar.	Cauliflower and white 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 prunes. Vegetable salad.	Any fruit, 15-20 any nuts.	Omelet, sauerkraut.
Friday	Wheat porridge with any 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 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 look for interesting ones on the Internet.

Diet recipes for cabbage diet

For the cabbage diet, you can use all kinds of dishes, the recipes of which with photos and step-by-step 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 frying 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 help you avoid unexpected snacks.

In principle, any 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 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 - one small;
one 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 vegetables: grate carrots on a coarse grater, chop cabbage, cut tomatoes and potatoes into cubes. Dip them in water and cook until tender.

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

Recipe for diet 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;
one bulb;
salt pepper;
2 tablespoons 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 minced cabbage. Form cutlets. Put them on 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;
bunch of dill.

Squeeze 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 - one small;
two or three eggs;
milk - 200 ml;
salt pepper.

White cabbage must be finely chopped. Color - disassemble into inflorescences. Mix two types of cabbage, grated carrots and place in a non-stick frying 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 kind of cabbage in this recipe. It is especially tasty with colored and broccoli.

Salads with Chinese cabbage, chicken and corn

This salad is an ideal option for dinner, as it is not only tasty, but also satisfying. In addition, it is ideal for a festive feast. For cooking you need:

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

The process of preparing the salad is extremely simple, it takes only a few minutes. First you need to cut the chicken into cubes, marinate it in olive oil, salt, Provence herbs, 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. 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 protein, 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;
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. Often they prepare a salad with seaweed, egg and:

crab sticks or crab meat;
melted cheese;
cucumber;
corn;
green peas;
squid;
cheese;
rice
potatoes;
pepper.

Such a 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 tasty 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;
one small onion;
three to four medium tomatoes;
prunes - 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 the cabbage, grate the carrots, chop the onion.
Pour olive oil into the multicooker bowl, add cabbage, onions, carrots. Put on the "Frying" mode for 7 minutes.
Tomatoes cut into cubes.
Wash prunes, cut into halves.
Put tomatoes, prunes into the multicooker bowl with vegetables. Add Greek yogurt, lemon juice.
Put on the "extinguishing" mode for 25 minutes.

After turning off the multicooker, open the lid, salt, add 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 ideal for lovers of spicy, spicy, aromatic food. For cooking you will need:

seaweed - 150 g;
one small carrot;
onion;
two red bell 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 for several 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 vegetables into small pieces.
Heat up a frying pan, add half the olive oil.
Put vegetables, fry until cooked.
As soon as they become soft, remove from heat, cool.
Mix vegetables with 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 fresh carrots with Korean ones.

Getting out of 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 immediately return back. Here the rule is simple: the longer the exit, the better. In doing so, the following recommendations should be followed:

gradually increase the calorie content of the diet;
keep count of the consumed proteins, fats, carbohydrates, make sure that the daily norm for these important nutrients is fulfilled;
maintain 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 daily.

Expert opinion

Mono-diets and rigid diluted cabbage diets 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.