Diet for weight loss on Chinese cabbage: principles, approximate diet, reviews and results
Peking cabbage is used for weight loss due to its low energy value and lack of sugars. The plant product saturates the body with vitamins and mineral compounds necessary to accelerate intracellular metabolism. Read more about the benefits of Chinese cabbage for weight loss - below.
The content of the article
Chemical composition and nutritional value of Chinese cabbage
The calorie content of 100 g of the product is 32 kcal. Nutritional value of a similar amount of Chinese cabbage:
- 1.2 g protein;
- 0.2 g fat;
- 2.2 g of carbohydrates.
A leafy vegetable contains nutritional compounds:
- vitamins: beta-carotene, group B, retinol, ascorbic acid, quinine;
- trace elements: iron, zinc, selenium;
- macronutrients: phosphorus, potassium, calcium, magnesium, sodium, chlorine;
- tanning components;
- coarse fiber;
- flavonoids;
- phytoncides;
- hormone-like compounds such as phytoestrogens.
Is it possible to lose weight on Chinese cabbage
On a cabbage diet get rid of excess weight for the following reasons:
- High content of coarse vegetable fiber. When it enters the stomach, dietary fiber improves the digestion of foods, helps cleanse the body of slag masses and excess fluid. Fiber satisfies hunger for 2-3 hours.
- Cabbage leaves are practically free of sugars and starch, which increase the plasma concentration of sugar in the blood and are stored in the form of fat reserves. The bulk of carbohydrate compounds is represented by coarse and soluble fiber.
- The product is low in calories. It can be consumed in unlimited quantities to satisfy hunger.
- Vitamin and mineral complex as part of Chinese cabbage maintains a high metabolic rate, improves the functioning of organs and systems.
- A combination of fiber and tartronic acid. The latter prevents the conversion of carbohydrates into fat mass. Organic acid is consumed exclusively from raw cabbage leaves. It is easily destroyed by heat treatment. Coarse fiber creates a barrier in the intestine, preventing the complete absorption of fats and carbohydrates in the small intestine.
Plant foods are most effective for digestion in the afternoon when metabolic rate drops. Thanks to the bioactive substances in the composition, cabbage accelerates the metabolism, as a result of which the body converts fat reserves into energy even in the evening.
Slimming benefits
Cabbage leaves are beneficial during the low-calorie diet due to the following properties:
- lysine helps to cleanse the blood of toxic compounds, improves the activity of immunocompetent cells and destroys foreign protein substances in the plasma;
- lactucin normalizes blood pressure and sleep, improves intracellular metabolism, has a tonic effect;
- B vitamins normalize the psycho-emotional state, reduce the risk of falling out of the diet, relieve headaches;
- ascorbic acid strengthens the walls of blood vessels, improves the functioning of the immune system, preventing the body from becoming infected with infectious diseases;
- fiber improves the process of digestion and assimilation of food;
- antioxidants strengthen the hair and nail structure, restore skin elasticity, prevent flaking;
- Chinese cabbage reduces the level of harmful cholesterol and triglycerides in the blood serum, which worsen the condition of the walls of blood vessels and contribute to the development of obesity;
- prevents vitamin deficiency.
An example of a Chinese cabbage diet
As an alternative to a low-calorie diet, Chinese cabbage is used fasting days... This vegetable doesn't have as much coarse fiber as cabbage, so it can be consumed throughout the day without the risk of constipation.
Attention! The leafy vegetable places a high strain on the digestive tract, so the cabbage diet should not be followed for more than 2 weeks. Otherwise, the risk of developing gastritis increases.
Diet rules
To get the most out of a low-calorie diet, follow these guidelines:
- To saturate the body with vitamins, minerals and tartronic acid, Chinese cabbage use raw.
- Introduce a fractional diet: eat 5-6 times a day in small portions of 300-350 g. During the day, drink up to 1.5 liters of liquid. Completely exclude carbonated, alcoholic and sweet drinks. It is allowed to use freshly squeezed vegetable, fruit, berry juices, coffee, tea without milk and sugar, water.
- Salt, sugar and other food additives are excluded from the cooking process. It is allowed to replace salt with a small amount of soy sauce - up to 15-20 ml per day, no more than 2 times a week.
- After each meal, you should feel a slight hunger. Overeating slows down the metabolism, which is why the body stops breaking down fat stores for energy, and physical activity decreases.
- To maintain the tone of skeletal muscles, they go in for sports 2 times a day. Only light to moderate exercises are included in the workout. Power and cardio exercises are prohibited.
In addition to following the rules of the diet, it is necessary to balance the daily diet. Products are divided into prohibited and acceptable.
Allowed food:
- cucumbers;
- celery, spinach;
- green bean;
- tomatoes;
- bell pepper;
- zucchini, radishes, beets;
- cereals other than white rice;
- whole wheat bread;
- various types of cabbage, in addition to Peking cabbage;
- apples, pears, citrus fruits, pomegranates and other fruits;
- berries;
- any greens;
- seafood;
- lean meat, lean fish fillets;
- fish oil, multivitamin complexes;
- hard cheeses;
- boiled eggs;
- fermented milk and dairy products with a low percentage of fat;
- olive oil, flax, sesame seeds.
Prohibited foods for weight loss:
- sunflower oil, butter;
- White bread;
- flour and confectionery products;
- fatty sauces;
- White rice;
- starchy vegetables;
- bananas, persimmons, grapes;
- instant coffee;
- offal: sausage, sausages;
- fat cheese, sour cream, milk, cream, cream.
The diet
If you follow a low-calorie diet, the diet is made up according to the following principles:
- they eat complex carbohydrates for breakfast: sandwiches with rye bread, cereals, honey, fruits, nuts and berries, dairy products;
- at lunchtime, the body should receive protein from eggs, lean meat, mushrooms and fish fillets, as well as coarse fiber from vegetables;
- for dinner, they eat dishes with Peking cabbage.
A sample menu for a week is presented in the table.
| Day | Breakfast | Lunch | Dinner |
| 1 | Oatmeal in milk without sugar, green tea with 1 tsp. flower honey | Chicken chops with soy sauce, low-fat sour cream and mustard (used for marinade for meat). Fillets are baked in the oven, frying is prohibited. | Chinese cabbage salad with lemon juice and olive oil |
| 2 | Buckwheat porridge on water with fruits or vegetables | Steamed minced beef cutlets on a vegetable "pillow" | Cabbage leaves, chopped, mixed with green peas, seasoned with olive oil |
| 3 | Fruit salad of sweet and sour apples, oranges, pears with the addition of honey and fat-free curd mass | Steamed fish, garnished with broccoli | Peking cabbage salad with durum cheese |
| 4 | Buckwheat porridge in water without food additives, hard-boiled egg, green tea with flower honey | Herb-baked chicken breast | Cabbage salad with daikon and grated carrots |
| 5 | Oatmeal in milk with 1 tbsp. l. ground walnuts, 1 tsp. honey | Vegetable broth soup or light chicken noodle soup | Peking and white cabbage salad with natural yogurt, lemon juice |
| 6 | Whole grain bread and cheese sandwich, sweet and sour apple | Steamed fish, stewed vegetables with citrus juice | Cabbage salad with boiled egg |
| 7 | Corn porridge in milk with boiled yolks, 0.5 avocado and green tea | Boiled veal with green beans garnish | Cabbage salad with celery |
Reviews and results
Testimonials from those who have tried diet on Chinese cabbage, they unequivocally say that it is not easy to withstand it, but the expected result will come.
Elena Kiprova, 32 years old: “The Chinese cabbage diet is hungry. Constantly hungry, malnutrition is felt. But I felt lightness in my body, my health improved. There was no fatigue, all the time I was in a positive mood. For 10 days + 5 days of leaving the diet, I managed to lose 4.5 kg. I am very pleased with the result ”.
Marina, 29 years old: “To lose 5 kg for vacation, I decided to go on a diet. I chose Peking cabbage as the main product. She was eaten fresh or added to vegetable salads when hungry. I went in for sports 4 times a week. The result was worth it: in 14 days I got rid of 6 kg. Then 2 kg returned, but this is normal. It is liquid and digestible food in the intestines. "
Katrina Belaya, 21 years old: “The diet was difficult. Lasted only a week, dropping 2.5 kg. Hunger and fatigue are constantly felt. There was no strength left for the exercises, so after work I only slept or rested. "
Conclusion
Peking cabbage is high in coarse fiber, which is practically indigestible in the body. Thanks to dietary fiber, hunger recedes by 2-3 hours, despite the low calorie content of the product. During this time, subcutaneous fat is broken down to replenish energy costs.
Nutrients improve overall well-being, stabilize the digestive system and the endocrine system, which is important against the backdrop of a poor diet. Proteins in cabbage support skeletal muscle function and prevent muscle breakdown.