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 the choice of a particular diet. Diets differ according to 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 are prepared from it. It is fermented, salted, pickled with other vegetables. Cabbage can be easily bought at the nearest supermarket or grown on your own home 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. 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 need to eat 250 grams of cabbage to make up the daily amount;
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 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 vegetable fibers (fiber), which improve the functioning of the gastrointestinal tract and help 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 lower: 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:

Soft or classic option. In this case, the diet menu is varied, it consists of many other products, but cabbage salad, stew or sauerkraut, soup are added for lunch and dinner.
Hard option or fasting days: cabbage-kefir, cabbage-curd, cabbage-vegetable diets.
Monooption: 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 control 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 or non-stick frying 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 stands out for its low cost.
The next advantage is the ability to cook many different dishes. Cabbage is used in soups, salads, main dishes or snacks, fermented, salted or eaten fresh.
But the main thing is the high use of cabbage. As already mentioned, it contains a large number 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 the abundance of cabbage in the diet can negatively 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 caloric content of the diet, the inability to cover the body's needs for protein, fat and carbohydrates.

Also, the abundance of cabbage in the diet can lead to increased acidity of the stomach, provoke 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, monodiets with 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 with sauerkraut to the menu.

Table of allowed products

It is not 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, Beijing, rutabaga, sea.
Other vegetables: cucumbers, tomatoes, peppers, carrots, beets, radishes, turnips, zucchini, eggplants, pumpkins, onions.
Vegetables: all kinds of lettuce, parsley, dill, basil, green onions.
Fruits: apples, oranges, grapefruit, pears, nectarines, apricots, peaches.
Berries: raspberries, strawberries, cherries, cherries, blackberries, currants, gooseberries.

It is recommended to cook the dishes 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.

Fully or partially restricted products

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

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, veal, rabbit.
Durum wheat pasta, rye bread.
Cereals: buckwheat, oatmeal, barley, rice.
Low fat cheeses.
Diet chicken ham.

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

Table of prohibited products

From the diet in 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, it covers the body's needs 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 type of sport that brings pleasure, is within our reach and corresponds 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 calorie need of the body. This can be done using a special formula or through the online calculator service.

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

	Breakfast	Lunch	Dinner	Sandwich	Dinner
Monday	Cheesecakes with yogurt, berries, raisins.	Sandwich with cottage cheese, herbs, salmon.	Diet fresh cabbage soup, 100 grams of boiled chicken breast, a slice of rye bread.	Any fruit, 15-20 nuts.	Seaweed salad "in Korean".
Tuesday	Oatmeal sandwich with milk, cheese.	Cheesecakes with berries.	Dietary cabbage cutlets with buckwheat garnish, vegetable salad.	Any fruit, 15-20 nuts.	Omelette, coleslaw with vegetables, a glass of kefir.
Wednesday	Cottage cheese casserole with dried fruit.	Dietary protein cookie or bar.	Cauliflower and white cabbage casserole, vegetable salad.	Any fruit, 15-20 nuts.	Salad with Chinese cabbage, chicken and corn.
Thursday	Two boiled eggs, toast with peanut butter.	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 berries.	Sandwich with ham, cheese, tomato.	Baked chicken with vegetables.	Any fruit, 15-20 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 nuts.	Salad: seaweed with egg.
Sunday	Rice pudding porridge, ham sandwich.	Diet protein pudding with berries.	Roast lean pork with asparagus.	Any fruit, 15-20 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 for interesting ones on the Internet.

Diet recipes for cabbage diet.

For a 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 pan, steamer, electric grill, oven to cook.
Those who work in the office or study are recommended to bring food in containers. This will help you avoid unexpected snacks.

In principle, any dish with cabbage that does not contain mayonnaise or products from the prohibited list is suitable for a cabbage diet.

Dietary fresh cabbage soup.

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 piece;
fresh cabbage - 300-400 g;
tomato - a small one;
a small potato;
onions - 1 piece;
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, cut the tomatoes and potatoes into cubes. Submerge them in water and cook until tender.

After 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.

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 light bulb;
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 chopped cabbage. Form 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;
bunch of dill

Squeeze 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 interesting option for a delicious lunch or dinner. To cook you will need:

white cabbage - 300 grams;
cauliflower - 300 grams;
carrots - a small;
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 in a non-stick pan. Separately mix the eggs, milk, salt, black pepper. Pour the saucepan with the resulting mixture, put it 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 color 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 party. To cook you need:

a medium-sized bok choy;
boiled chicken fillet - 300 grams;
a red onion;
canned corn - 1 can;
parsley;
olive oil for dressing;
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, herbs de Provence, leave for 15-20 minutes. Add chopped bok choy, red onion rings, canned corn, parsley to 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, it 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;
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. 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.

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.

Stewed cabbage in a slow cooker 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;
a medium carrot;
a 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 multicooker bowl, add cabbage, onions and carrots. Put the "Frying" mode for 7 minutes.
Diced tomatoes.
Wash the prunes, cut them into halves.
Put the tomatoes, prunes in the multicooker with the vegetables. Add Greek yogurt, lemon juice.
Put the "extinguishing" mode for 25 minutes.

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

Seaweed salad "Korean style"

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 food. To cook you will need:

algae - 150 g;
a small carrot;
onion;
two red bell peppers;
vinegar - 1 teaspoon;
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. This way 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 frying pan, add half the olive oil.
Put the vegetables, fry until cooked.
As soon as they soften, remove from heat, cool.
Mix the vegetables with seaweed, season the salad with the rest of the 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.

go off diet

A competent exit from the diet is the key to maintaining the result. It is impossible to allow the fallen kg to return immediately. Here the rule is simple: the longer the output, the better. In doing so, the following recommendations should be followed:

gradually increase the caloric content of the diet;
keep track of consumed proteins, fats, 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 pleasure is suitable for the level of physical activity;
walk 8-10 thousand steps daily.

expert opinion

Monodiets and rigid diets of diluted cabbage can negatively 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.