The use of cauliflower for weight loss: benefits and harms, an example of a menu for a week, reviews and results

Cauliflower is known for its good taste and dietary properties, so it is actively used for weight loss. The inflorescences have a rich vitamin and mineral composition. A properly grown vegetable without the use of pesticides saturates the body with minerals, omega-3 fatty acids, vitamins, proteins and carbohydrates, cleanses the intestines of toxins and toxins, and normalizes metabolism. Young heads of cabbage, as well as flowers and leaves are suitable for consumption, which allows you to diversify the menu.

The chemical composition and benefits of cauliflower

The chemical composition depends on the climate, growing conditions and storage, the degree of maturity of the vegetable. 100 g of the product contains vitamins:

• A - 3 μg;
• beta-carotene - 0.02 mg;
• B1 - 0.1 mg;
• B2 - 0.1 mg;
• B3 - 0.6 mg;
• B4 - 45.2 mg;
• B5 - 0.9 mg;
• B6 - 0.16 mg;
• B9 - 23 mcg;
• C - 70 mg;
• E - 0.2 mg;
• H - 1.5 μg;
• K - 16 μg;
• PP - 1 mg.

Macronutrients:

• potassium - 210 mg;
• calcium - 26 mg;
• silicon - 22 mg;
• magnesium - 17 mg;
• sodium - 10 mg;
• sulfur - 19.2 mg;
• phosphorus - 51 mg.

Trace elements:

• aluminum - 570 mcg;
• boron - 500 mcg;
• iron - 1.4 mg;
• iodine - 3 mcg;
• manganese - 0.156 mg;
• copper - 42 mcg;
• molybdenum - 8 mcg;
• nickel - 8.85 mcg;
• selenium - 0.6 μg;
• fluorine - 1 μg;
• chromium - 1.1 mcg;
• zinc - 0.28 mg.

Along with vitamins and minerals, cauliflower contains:

• dietary fiber - 2.1 g;
• ash - 0.8 g;
• organic acids - 0.1 g;
• starch and dextrins - 0.4 g;
• sugar - 3.8 g;
• sterols - 2 mg;
• saturated fatty acids - 0.1 g;
• omega-3 - 0.007 g;
• omega-6 fatty acids - 0.006 g.

The complex chemical composition of cauliflower makes it one of the indispensable food products, and also endows with medicinal properties. The culture is valued for its high dietary qualities. The main plus of cauliflower for weight loss is its low calorie content: 25 kcal raw, 23 kcal - boiled. It practically does not contain fats (0.3 g), but it is rich in proteins (2.5 g) and carbohydrates (4.2 g), which the body needs for saturation.

Cauliflower contains 0.9% fiber. Its functions are diverse:

• absorbs fats and acids in the small intestine;
• prevents the absorption of toxic substances;
• reduces the concentration of bad cholesterol;
• improves digestion;
• activates metabolism;
• normalizes stool;
• accelerates lipolysis, breaks down fatty deposits;
• creates favorable conditions for the reproduction of beneficial bacteria in the body.

Dietary fiber swells under the action of gastric juice, thereby providing fast saturation. They are slowly digested, which is why for a long time there is no feeling of hunger and there is no need for snacks. Energy is consumed more than it is supplied, the body begins to spend its reserves of fat, and body weight decreases.

When losing weight, cauliflower is valued for its pronounced diuretic and choleretic effect. It removes excess fluid from the body, relieves edema, cleanses the liver of toxins and toxins. The composition contains vegetable protein and carbohydrates, which are necessary for the breakdown of adipose tissue.

If you systematically use inflorescences, you can not only get rid of extra pounds, but also improve the body as a whole. Cabbage serves as a source of vitamins, minerals, organic acids, antioxidants, without which the main life processes are impossible. It has a beneficial effect on the digestive system:

• regulates decreased secretory function;
• envelops damaged mucous membranes;
• frees the intestines from accumulated waste and toxins.

In case of diseases of the gallbladder and liver, it stimulates the secretion of bile, ensures regular emptying of the intestines.

Cauliflower is useful for the nervous system, which is associated with the high content of B vitamins in the composition. They have a positive effect on the central and peripheral nervous system: they stimulate thinking processes, increase blood flow to the brain, reduce the effects of stress, improve memory and concentration.

Cauliflower is a powerful antioxidant that protects cells from the damaging effects of free radicals, slows down the aging process, and prevents cancer. This good vitamin remedy enhances the immune defense, prevents the development of acute respiratory diseases or facilitates their course.

With regular use, the vegetable removes bad cholesterol, prevents the development of atherosclerosis. Cabbage increases the strength and elasticity of the vascular walls, activates blood flow, improves blood flow, reduces the risk of ischemia, myocardial infarction.

Is it possible to lose weight on cauliflower

Cauliflower is an ideal weight loss product. It surpasses all other types of cabbage in dietary and taste properties, the content of substances valuable for the human body. Unlike white cabbage, it is easily digested, does not overload the intestines, and less irritates the gastric mucosa. To do this, stew it, bake it, boil it, pickle or use young inflorescences fresh.

Nutritionists do not recommend getting carried away with cabbage fried in oil, seasoning it with high-calorie sauces, mayonnaise, or adding butter. The weight loss menu is based on the use of cauliflower dishes with a minimum calorie content.

There are several varieties of the cauliflower weight loss diet, differing in duration and diet.

To get in shape after periods of overeating, to maintain weight or get rid of 1-2 extra pounds, they practice fasting days, a mono-diet for 3 or 5 days. The basis of the diet is raw, stewed, baked, boiled inflorescences and liquid - unsweetened green tea, purified or still mineral water.

To lose significant weight choose a longer, but less "hungry" and balanced option lasting 7, 10 and 14 days. Cauliflower is consumed in any form in combination with other permitted foods. The process of losing weight slows down, but the body receives all the necessary minerals, vitamins, organic acids, and the risk of side effects is minimized.

The average result is 3-6 kg, if you add physical activity - 7-8 kg. However, everything is individual, the results of losing weight depend on the specific organism, its metabolism, strict adherence to the chosen diet plan.

Council. To increase the effectiveness of a cauliflower diet, nutritionists recommend 4-5 days before it begins to exclude fatty and fried foods, smoked meats, sauces, sausages, salt, and alcoholic beverages from the diet.

In what form is it for weight loss

Young forks are eaten fresh, used as an ingredient salads, as a side dish for meat and vegetable dishes. The inflorescences are gently cooked: boiled, baked, stewed, steamed, pickle... The flowers and leaves of cauliflower are edible too. They are used for making soups, added to side dishes, vegetable and meat salads.

Sample menu for a week

Depending on the set of products, expenses per week vary between 1000-1500 rubles.

Monday:

• breakfast - 2 boiled eggs, unsweetened green tea;
• lunch - vegetarian vegetable inflorescence soup, baked fish, 200 ml of apple juice;
• cauliflower stew, herbal tea without sugar.

Tuesday:

• breakfast - oatmeal on water with fruits (except for banana and grapes);
• lunch - cauliflower soup, a portion of stewed turkey, a slice of rye bread;
• dinner - baked vegetables of your choice (broccoli, bell peppers, tomatoes, onions and carrots)

Wednesday:

• breakfast - a portion of steamed buckwheat kupa, 200 ml of fat-free kefir;
• lunch - vegetable soup, baked cabbage forks with low-calorie cheese, sea buckthorn tea;
• dinner - fresh salad of cauliflower, tomato, garden herbs, seasoned with 1 tsp. olive oil, green unsweetened tea.

Thursday:

• breakfast - puree soup, a slice of rye bread, ½ grapefruit;
• lunch - 300 g of boiled inflorescences, a green apple baked with honey and cottage cheese;
• dinner - any fruit except grapes and banana.

Friday:

• breakfast - a portion of baked inflorescences in the oven, weak tea / coffee without sugar;
• lunch - vegetable puree soup, a portion of stewed fish, ½ pomegranate;
• dinner - a salad of fresh vegetables, seasoned with a small amount of vegetable oil.

Saturday:

• breakfast - a portion of steamed rice, some dried apricots (raisins, prunes);
• lunch - light vegetable soup, baked cauliflower, one orange;
• dinner - a portion of boiled or baked veal, steamed cauliflower.

Sunday:

• breakfast - inflorescence stew, sea buckthorn tea;
• lunch - puree soup, a portion of steamed low-fat fish with vegetables;
• dinner - unsweetened tea.

It is interesting:

What is fermented cabbage, why is it good and how is it cooked.

How to cook green cabbage leaves for the winter.

Recipes

To get a tasty and healthy dish for the figure, it is important to combine the products correctly. Cauliflower goes well with meat, poultry, fish, almost all vegetables (onions, carrots, tomatoes, bell peppers, eggplants, beets), garden herbs, cereals, and legumes. Such a variety of options allows you to compose a varied menu in order not only to get rid of extra pounds, but to restore health in general and ensure consistently good health.

Cauliflower puree

The dish is low-calorie (100 g contains 37 kcal), so it is served for dinner without fear for the figure.

Products:

• water - 1.5-2 l;
• cauliflower - 800-1000 g;
• butter (or processed cheese) - 50 g;
• some salt.

Recipe:

1. Rinse the cabbage well, remove the leaves, cut out the stem of the cabbage, disassemble into small inflorescences.
2. Boil water, cook cabbage over medium heat for 10-15 minutes.
3. Transfer half of the cooked cabbage to a blender, add 50-100 ml of water, beat until puree.
4. Add the remaining inflorescences, some more water (adjust the amount of liquid depending on the desired consistency), grind everything until smooth.
5. Add butter (processed cheese) to the blender bowl with mashed potatoes, add salt to a minimum, beat again. Serve hot.

If desired, add mustard, turmeric, curry, herbs to the puree. Spices add spice to the dish.

Stew

If desired, add zucchini, eggplant, white cabbage and other vegetables to the stew.

Products:

• cauliflower - 500-700 g;
• tomatoes - 2-3 pcs.;
• onions - 2 heads;
• large carrots - 1 pc .;
• sweet pepper - 2 pcs.;
• garlic - 2-3 cloves;
• tomato paste - 1 tbsp l .;
• vegetable oil - 1 tbsp. l .;
• salt - to a minimum;
• sugar - 1 tsp. without a slide;
• ground black pepper and other spices to taste;
• greenery.

Recipe:

1. Wash cabbage and disassemble into inflorescences.
2. Cut the onion into small pieces, sauté in vegetable oil until soft. Chop the carrots on a coarse grater, combine with onions, cook over medium heat for another 5-7 minutes. Add tomato paste to this, mix, fry for 1-2 minutes.
3. Add diced peppers and inflorescences to overcooked onions and carrots. Simmer covered over low heat for about 10 minutes.
4. Peel the tomatoes, cut, add to the stew. Cook with the lid closed for 20 minutes.
5. Add chopped garlic, spices, salt, sugar and mix 5 minutes until ready.Simmer for about 5 minutes without a lid. Garnish with finely chopped herbs before serving.

Casserole

The casserole is served as a separate dish or a side dish.

Ingredients:

• young cauliflower - 1 medium fork;
• chicken eggs - 2 pcs.;
• low-fat kefir or sour cream - 200 ml;
• low-fat cheese - 150 g;
• vegetable oil - 1 tsp;
• salt - to a minimum;
• greens to taste - basil, dill, parsley.

How to cook:

1. Rinse the cabbage well, remove the remaining water with a paper towel, divide into small inflorescences.
2. Beat eggs until foamy, add kefir, salt, mix everything well.
3. Grease a baking dish with vegetable oil, lay out the inflorescences, pour the egg-kefir mixture.
4. Place in an oven preheated to 180-200 ° C for 20-30 minutes.
5. Sprinkle with grated cheese 10 minutes before cooking. Garnish with herbs before serving.

Contraindications and possible harm

Despite its high taste and dietary qualities, cauliflower is contraindicated in:

• allergies per product;
• gout;
• increased acidity of the stomach;
• frequent intestinal disorders.

The diet has significant drawbacks. Nutrition is unbalanced and inadequate, which can cause a decrease in performance and concentration, and cause digestive disorders. Deficiency of fats and proteins is manifested by weakness, dizziness, nausea.

Long-term use of cauliflower increases the acidity of gastric juice, causes bloating, flatulence, and enhances fermentation in the intestines.

Council. In order to avoid negative health consequences, nutritionists recommend including vitamin and mineral complexes in the menu during the cabbage diet.

Reviews and results

With strict adherence to the diet, it is possible to get rid of 2-7 kg of excess weight. Almost all women report a feeling of cheerfulness and increased activity. With prolonged use, there are positive changes in the skin: the appearance of cellulite decreases, the tone of the face is evened out.

Victoria M., 31 years old: “I was on a diet for 7 days. I did not feel physical weakness, but, on the contrary, increased efficiency. My result is small - 1 kg per week. But I noticed that I began to gorge on a smaller portion, the feeling of satiety comes faster and lasts longer. I think that such nutrition will be beneficial for the liver and stomach and will contribute to weight loss in the future. "

Lydia G., 28 years old: “Every two months I have a 3-day mono-diet on cauliflower. I am very pleased with the result: puffiness subsides, lightness appears in the body, rashes on the skin disappear, waist and hips are reduced. I tried a longer diet, but I find it difficult to sustain. I recommend this food to those who have willpower, or to those who like cauliflower. "

Ksenia F., 47 years old: “The cabbage diet is not for everyone. I have a bowel disease, so complications soon arose. After a 3-day diet, bloating, colic and pain appeared. The next two weeks I was recovering. Perhaps this is a good option, but for healthy people. "

Conclusion

The cauliflower diet is one of the simplest, inexpensive, and effective ways to shed those extra pounds. The inflorescences contain a large amount of vegetable protein, fiber, vitamins, minerals that help the body to fill up faster, remove toxins and toxins, and improve digestion. Despite all the beneficial properties of cabbage, the diet has contraindications, including allergies, gout and gastrointestinal diseases in the acute stage.