Cabbage Diet

30 March 2022

The desire to get rid of excess weight has led overweight people to adopt various weight loss systems. More recently, sophisticated methods have become more popular. But in most cases, attempts to lose weight are limited to choosing a specific diet. Diets vary according to the list of allowed and prohibited foods, duration and general rules. In the following material, we will discuss the cabbage diet.

Cabbage Diet

Cabbage is a very popular product. Salads, soups and hot dishes are all made with it. It is fermented, salted, pickled with other vegetables. Cabbage can be easily purchased at the nearest supermarket or grown in your own house.

The cabbage tasted great, both fresh and cooked. At the same time, it is rich in vitamins, minerals, trace 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;
Group E vitamins, necessary for the visual organs;
Group C vitamins are the basis of immunity. You only need to eat 250 grams of cabbage to cover your daily intake;
Iron is involved in the process of delivering nutrients to cells;
Magnesium, necessary for normal growth and development of muscle tissue;
Calcium is an important ingredient for healthy bones, teeth and nails;
Methionine is a special substance involved in the work of cells.

In addition, cabbage contains a lot of natural plant fiber (fiber), which can improve the function of the gastrointestinal tract and help it clean.

For all varieties, cabbage as part of the ingredients is very low in calories - 28 kcal per 100 grams. In sauerkraut, it's even less - 19 calories per 100 grams. Any cabbage is suitable for the diet: bok choy, cauliflower, broccoli. And how to use it properly - we will consider in the next paragraph.

General rules

As the name suggests, the basis of the diet is cabbage. It is used in combination with other products depending on the type of diet. There are three main types:

Modest or classic options. In this case, the diet menu is varied and includes many other products, but cabbage salads, stews or sauerkraut, soups are added for lunch and dinner.
Hard choices or fasting days: cabbage kefir, cabbage curd, cabbage vegetable diet.
Single option: Only cabbage is allowed for a few days.

Experts don't recommend the last two options because they can be dangerous to health and lead to irreversible consequences. The main purpose of the cabbage diet is to monitor the number of calories consumed, not to reduce daily intake below 1000 kcal.

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

Completely exclude candy, flour products, semi-finished products and fast food from the diet;
Cook dishes with minimal salt, vegetable oil, you can bake food on the grill or oven, use a double or non-stick skillet;
drink plenty of water - up to two liters per day or 30 ml per kilogram of body weight;
It is also recommended to use herbal decoctions, green tea instead of coffee.

Switch to foods where the main product is cabbage 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 is readily available at the store closest to home, and it is also known for its low price.
The next advantage is the ability to cook many different dishes. Soup, salad, main course or snack is made from cabbage, fermented, pickled or eaten fresh.
But the main thing is the heavy use of cabbage. As mentioned earlier, it contains a lot of vitamins, micro and macro elements.

Simply adding cabbage to your daily diet won't do any harm. But a diet based solely on this vegetable is considered unhealthy and unbalanced. You should know that high amounts of cabbage in your diet can have adverse health effects. Often, dieters have the following side effects: decreased efficiency, poor concentration, apathy, headaches. This is due to the reduction of total calories in the diet, which cannot meet the body's needs for protein, fat, and carbohydrates.

Additionally, high amounts of cabbage in the diet can lead to increased stomach acid, causing a fermentation process that is characterized by pain, bloating, and gas.

You should also know that the cabbage diet is contraindicated:

pregnant and breastfeeding women;
Minors (under the age of 18);
suffer from gastrointestinal disorders;
have stress problems: high or low blood pressure;
have diabetes;
Kidney, liver pathology.

In general, cabbage or a single diet on fast days, such as cottage cheese and cabbage, is considered unbalanced and dangerous. Experts do not recommend using them for weight loss. Best to add cabbage salad or sauerkraut cabbage soup to your menu.

Allow product table

There is absolutely no need to just eat cabbage while dieting. The diet should be as varied, tasty and nutritious as possible. The menu should cover the body's needs for protein, fat, carbohydrates. Therefore, it is recommended to enable the following features:

All kinds of cabbage: Chinese cabbage, Brussels sprouts, cauliflower, red cabbage, green leafy vegetables, broccoli, Beijing, kohlrabi, sea.
Other vegetables: cucumbers, tomatoes, peppers, carrots, beets, radishes, turnips, zucchini, 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, blackcurrants, gooseberries.

It is recommended to add minimal oil when cooking dishes. It is recommended to bake in the oven or grill, simmer in a nonstick skillet, and use a double boiler.

Fully or partially restricted products

Moderate cabbage diets are allowed:

Low-fat dairy and yogurt: milk, kefir, fermented baked milk, cottage cheese.
Chicken or quail eggs.
Poultry: Chicken, turkey.
Meat: lean pork, beef, rabbit.
Durum wheat pasta, rye bread.
Cereals: Buckwheat, oats, barley, rice.
Cheese is low in fat.
Weight Loss Chicken Ham.

Beverages, herbal soups, coffee or unsweetened tea are permitted.

List of Prohibited Items

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

semi-finished products;
fast food;
bakery;
candy;
Sweet carbonated drinks, fruit juices;
Alcohol.

If the dietary menu is balanced and covers the body's needs for calories, protein, fat, carbohydrates, it is recommended to introduce physical activity into the daily diet. The most important thing is to find an exercise that brings joy, is within our capabilities, and corresponds to the current body form.

Cabbage Weight Loss Menu (Slimming)

The menu for the cabbage diet is easy to make yourself. To do this, you need to calculate your body's calorie needs. This can be done using special formulas or through an online calculator service.

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

	breakfast	Lunch	dinner	snack	dinner
on Monday	Cheesecake with yogurt, berries, raisins.	Sandwiches with curd cheese, herbs, salmon.	Weight loss soup with fresh cabbage, 100 grams of boiled chicken breast, and a slice of rye bread.	Any fruit, 15-20 nuts.	Seaweed salad "Korean".
Tuesday	Oatmeal with milk, cheese sandwich.	Cheesecake with berries.	Diet cabbage patties with buckwheat garnish, vegetable salad.	Any fruit, 15-20 nuts.	Omelette, vegetable coleslaw, a cup of kefir.
Wednesday	Cottage cheese casserole.	Diet protein cookies or bars.	Cauliflower and cabbage casserole, green salad.	Any fruit, 15-20 nuts.	Salad with cabbage, chicken and corn.
Thursday	Two hard boiled eggs, toast with peanut butter.	Toast with ham, lettuce, tomatoes.	Cabbage simmered with plums. vegetable salad.	Any fruit, 15-20 nuts.	Omelette, sauerkraut.
Friday	Wheat porridge with any berries.	Sandwich with ham, cheese, tomato.	Grilled chicken with vegetables.	Any fruit, 15-20 nuts.	Vegetable salad, steamed cod, a cup of kefir.
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 eggs.
Sunday	Rice porridge with milk, ham sandwich.	Diet protein pudding with berries.	Roasted lean pork with asparagus.	Any fruit, 15-20 nuts.	Omelet with herbs, green salad, a glass of yogurt.

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

Diet Recipes for the Cabbage Diet

For the cabbage diet, you can use a variety of dishes, recipes with photos and step-by-step instructions are plentiful on the internet. Use ready-made recipes or create 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 substitute it with various spices, herbs.
Do not use vegetable oil for frying, but it can be added to salads.
Use non-stick pans, steamers, electric grills, ovens for cooking.
People who work or study in the office are advised to pack food in containers. This will help you avoid unexpected snacks.

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

Weight Loss Soup with Fresh Cabbage

To prepare a healthy version of regular soup, you'll need the following basic ingredients:

Chicken breast or fillet - 300 g;
Fresh carrot - 1;
Fresh cabbage - 300-400 g;
tomato - a small;
a small potato;
Onion - 1;
Vegetables: Onion, dill, parsley.

Cut chicken fillets into cubes and cook in 1-1. 5 liters of water for 30-40 minutes. Prepare vegetables: Grate carrots, chop cabbage, and cube tomatoes and potatoes on a coarse grater. Soak them in water and cook until tender.

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

Weight Loss Cabbage Patties Recipe

Ideal for a vegetarian menu is the cabbage patty. To prepare them you will need:

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

The cooking process is simple. First you need to chop the cabbage. Rub with your hands to drain the juices. Add chopped onion, egg and flour, salt, black pepper to chopped cabbage. Form patties. Place them on a non-stick form and bake in the oven at 180 degrees for 30-40 minutes, until golden brown.

A patty like this goes well with a sour cream sauce, you'll need:

sour cream - 200 g;
3-4 cloves garlic;
A pile of dill.

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

Cauliflower and Cabbage Casserole

Cabbage casserole is another fun option for a delicious lunch or dinner. For cooking you will need:

Cabbage - 300 grams;
Cauliflower - 300 g;
carrot - small;
two or three eggs;
milk - 200 ml;
Salt and pepper.

Cabbage must be chopped. Color - broken down into inflorescences. Combine both cabbage and grated carrots in a nonstick skillet. Mix eggs, milk, salt, black pepper separately. Pour the resulting mixture into a casserole and place 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 kind of cabbage in this recipe. It is especially delicious with colorful cauliflower.

Salad with Chinese Cabbage, Chicken and Corn

This salad is ideal for dinner because it's not only delicious but satisfying. Plus, it's ideal for holiday feasts. For cooking you will need:

a medium sized Chinese cabbage;
boiled chicken fillet - 300g;
a red onion;
Canned corn - 1 can;
coriander;
olive oil for flavoring;
lemon juice to taste;
Salt, pepper, Provencal herbs.

The process of preparing a salad is very simple and only takes a few minutes. First you need to cube the chicken and marinate with olive oil, salt, herbs from Provence for 15-20 minutes. Add chopped cabbage, red onion rings, canned corn, parsley to the chicken. Season salad with a little oil and sprinkle with lemon juice.

You can also add homemade rye bread biscuits to salads. Replace butter with low-fat sour cream.

Salad (Seaweed with Egg)

Another quick and delicious salad for seaweed lovers. Ideal for dinner, it fills the body with protein, useful micro and macro elements. To prepare it you will need:

150 grams of seaweed;
2 eggs;
50 g low-fat sour cream;
Salt.

To prepare the salad, you need to mix chopped eggs with seaweed, sour cream, and salt.

This recipe is considered a classic. But there are also varieties. They often prepare salads with seaweed, eggs, and the following:

crab sticks or crab meat;
melted cheese;
cucumber;
corn;
Haricot vert;
squid;
cheese;
rice
Potato;
black pepper.

A salad like this is a builder that allows you to assemble a delicious and, most importantly, healthy dinner from what you have on hand.

Slow Cooked Cabbage with Plums

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

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

The cooking process is as follows:

Chop the cabbage, grate the carrots, and chop the onions.
Pour olive oil into a multipurpose pot and add cabbage, onion, and carrots. Put in "Fry" mode for 7 minutes.
Cut tomatoes into cubes.
Wash the plums and cut in half.
Add tomatoes, plums, and vegetables to the multipurpose pot. Add Greek yogurt and lemon juice.
Enter "Fire Out" mode for 25 minutes.

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

Seaweed Salad "Korean Style"

A final option for a delicious, healthy, nutritious dinner is a seaweed salad based on a special recipe. It is ideal for lovers of spicy, spicy, aromatic food. For cooking you will need:

Seaweed - 150 g;
a small carrot;
onion;
two red bell peppers;
vinegar - 1 teaspoon;
black pepper powder;
bay leaf - 2-3 pieces;
olive oil - 5 tablespoons;
soy sauce - 3 tsp;
Coriander - 4 g;
garlic - 3-5 cloves;
Sesame seeds - 18 grams.

The cooking process is as follows:

First, you need to soak the seaweed in water for a few hours. So it will absorb other flavors and it will be more juicy and delicious. It is recommended to change the water every 30-40 minutes.
Cut vegetables into small pieces.
Heat a pan and add half the olive oil.
Add vegetables and fry until cooked.
Once they are soft, remove from heat and let cool.
Combine vegetables with seaweed and season salad with remaining oil, vinegar, soy sauce, and spices. Sprinkle sesame seeds on top.

Salads can also be eaten hot. And use Korean carrots instead of fresh carrots.

get rid of diet

An effective diet is key to maintaining results. It is impossible to return a dropped kilo immediately. The rule here is simple: the longer the exit, the better. During this process, the following recommendations should be followed:

Gradually increase the calorie content of your diet;
Calculate consumption of protein, fat, carbohydrates to ensure daily standards for these important nutrients are met;
maintain water balance;
Don't forget exercise: any activity that brings pleasure is suitable for the level of physical activity;
Walk 8-10, 000 steps a day.

Expert Opinion

Single diets and strict diluted cabbage diets can have adverse health effects and should be used with caution. A balanced menu that includes regular consumption of cabbage will only bring benefits and help you lose weight safely.