Is it possible to eat sauerkraut while losing weight, diet

Is it possible to eat sauerkraut while losing weight?

Nutritionists call this dish one of the most effective for weight loss. Even one fasting day on cabbage will help you lose about 1.5 kg. Along with its rich composition and beneficial properties, this makes it an ideal dietary dish.

Calorie content and BZHU

The calorie content of sauerkraut is 20 kcal per 100 g. This is so small that the body will receive fewer calories from consuming the dish than it will spend on digesting it.

Energy value:

• proteins – 1.5 g (~5 kcal, 25%);
• fats – 0.1 g (~1 kcal, 3%);
• carbohydrates – 4 g (~14 kcal, 72%).

Although low in calories, sauerkraut contains a relatively large amount of protein.

Composition and properties

The dish is rich in vitamins and microelements:

• A – 1 µg;
• B6 – 0.1-0.14 mg;
• B1 – 0.03 mg;
• B2 – 0.04-0.07 mg;
• B9 – 24 mcg;
• C – 14.7 mg;
• E – 0.1 mg;
• K – 13, mcg;
• potassium – 185 mg;
• calcium – 48 mg;
• iron – 0.6 mg;
• zinc – 0.4 mg
• manganese – 0.2 mg;
• selenium – 0.6 mcg;
• sodium – 661.

Record low calorie content with a large number of beneficial properties can reduce weight by several kilograms without strict dietary restrictions. The dish satisfies hunger well.

Reference. In terms of the number of minerals and vitamins, sauerkraut is many times superior to fresh cabbage. A large amount of fiber (2.9 g) removes harmful substances from the body.

Benefits and harms in the fight against extra pounds

Benefit:

1. Contains almost the entire set of elements for the normal functioning of the body. Therefore, unlike many restrictive diets, sour cabbage does not deplete, but, on the contrary, enriches the body with vitamins. This is especially valuable in winter.
2. Useful for diseases of the cardiovascular and nervous systems.
3. Regulates fat metabolism.
4. Reduces cholesterol levels.
5. Removes toxins.
6. Prevents the development of allergies.
7. Lactic acid bacteria enrich the intestinal microflora, promote rapid digestion of food, and accelerate metabolism.
8. Strengthens the walls of blood vessels and reduces blood sugar levels.
9. Increases immunity, eliminates vitamin deficiency.
10. Increases blood clotting.

The list of harmful properties of sauerkraut is much smaller:

1. Causes flatulence and bloating.
2. It provokes the release of hydrochloric acid and can cause gastritis.
3. Excessive consumption of sauerkraut (especially if the product contains a lot of salt) causes fluid retention and swelling.

Useful properties of cabbage for weight loss

First of all, the value of cabbage for weight loss is that all its types are low-calorie foods. But only 5% of “extra” calories that are not spent on vital functions lead to the accumulation of up to 5 kg of fatty tissue per year.

In addition to the minimal energy value, other properties of cabbage are useful for weight loss:

• High content of tartronic acid. This polyhydroxydicarboxylic acid slows down the transformation of carbohydrates into fats, facilitating the process of losing weight. However, it should be borne in mind that this substance is destroyed during heat treatment.
• Large amount of dietary fiber. Fiber, having zero calorie content, saturates well and for a long time, and also effectively cleanses the intestines of toxins, which is one of the factors for weight loss.
• Availability of vitamins, microelements and amino acids. Leafy vegetables contain sodium, potassium, calcium, magnesium, manganese, copper, iron, selenium, zinc. All these microelements are necessary for converting lipids accumulated by the body into energy, that is, for losing weight. The vitamins in cabbage are: A (retinol), C (ascorbic acid), E (tocopherol), U (methionine), K (phylloquinone), PP (nicotinamide), group B (thiamine, riboflavin, pantothenic acid). This plant also contains 16 amino acids that catalyze metabolic processes and cell regeneration, among them: histidine, lysine, methionine, tyrosine, tryptophan.

Currently, there are more than a hundred varieties of vegetables. Here are comparative data on the composition and energy value of cabbage varieties.

The composition and energy value of cabbage vegetables varies somewhat depending on the method of their preparation. The most optimal from the point of view of preserving useful substances is considered to be consumed raw. Some varieties, for example, Beijing, are used for weight loss only in this way. The beneficial properties of the vegetable are well preserved during such types of heat treatment as steaming or boiling. Sauerkraut almost does not lose its beneficial qualities, and the content of vitamin C in it even increases.

As for the calorie content when preparing dishes in different ways, for the white variety it is:

• fried 49 kcal/100 g;
• stewed 46.9 kcal/100 g;
• boiled 23 kcal/100 g;
• pickled 19 kcal/100 g.

Advantages and disadvantages of the sauerkraut diet

Sauerkraut will help you lose a few extra pounds in a matter of days, while providing your body with vitamins and strengthening your immune system.

There are very few carbohydrates, practically no fat, but in terms of vitamin C content, sauerkraut is ahead of even citrus fruits. This diet is especially useful if excess weight is caused by fluid retention in the body. Thanks to the acids that are formed during the fermentation process, the dish has a mild diuretic effect and relieves swelling. Even without particularly limiting your diet, you will lose 2-3 kg in just a couple of days.

Minuses

The mono-diet should not last more than 3 days, otherwise indigestion, flatulence and bloating will occur.

Acids, which are contained in large quantities in the dish, can harm even a healthy stomach if you eat exclusively this product for too long. In addition, despite the abundance of vitamins, cabbage contains few nutrients, and a long-term diet based on it is classified as harsh.

How to cook cabbage

You can prepare pickled or sauerkraut yourself. Nutritionists say that it is the homemade product that is considered the most useful; it will definitely not contain any chemicals or additives.

First you need to prepare the components:

• white cabbage – 1 kilogram;
• salt – 25 grams.

Preparation is carried out in several steps:

• First, chop the vegetable into strips and place it in a glass container. You can also use metal or enamel containers.
• Sprinkle everything with salt and mix well with your hands.
• Use a wooden masher to compact the mixture tightly.
• Cover with a plate and lid. Cutting board. It’s worth pressing down on top with a weight, it could be a can or a bottle of water.
• Leave to infuse for 5–7 days. Every 2-3 days it is worth piercing with a fork or stick to remove excess gases.
• Then you can transfer it to a jar and store it in the refrigerator.

Video

Diet

It is considered a low-calorie way to lose weight, but does not involve fasting. Provides rapid weight loss, and with continued adherence to the diet, the results last a long time. Using sauerkraut, you can arrange both a strict mono-diet and a soft combined diet.

The essence and principle of operation

The mechanism of action is based on a combination of low calorie content, the ability to improve digestion and the content of a significant number of substances that accelerate the consumption of fat reserves. During fermentation, tartronic and lactic acids are formed, which prevent the accumulation of fat.

Dietary fiber cleanses the body. Fiber is practically not digested, but actively absorbs water and, like a brush, removes toxins from the intestinal walls. By increasing in volume, fiber creates a feeling of fullness for a long time.

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Contraindications

The diet is not used for:

• kidney diseases,
• stomach and duodenal ulcers,
• gastritis,
• diabetes mellitus,
• hypertension,
• heartburn and increased acidity,
• menstrual irregularities,
• breastfeeding.

Contraindications and side effects

The following groups of people are prohibited from using a technique based on sauerkraut:

• children and elderly;
• people with various stages of obesity;
• with diabetes and kidney problems;
• patients with ulcers and gastritis;
• with individual intolerance.

For patients with gastrointestinal diseases, Pevzner treatment tables, for example, table number one, are suitable.

Side effects include bloating, pain in the stomach and intestines, weakness, dizziness, and apathy.

Sample menu

This can be either a strict mono-diet, when the menu consists exclusively of sauerkraut, or simpler options, in which the diet is more varied, but the main product - sauerkraut - is always present.

Let's write down the approximate diet of a combined weekly diet.

Day 1:

• breakfast: a piece of wholemeal bread, 2 boiled eggs, tea without sugar;
• first snack: dried fruits, a portion of sauerkraut with added herbs;
• lunch: cabbage soup with sauerkraut and beef, vegetable salad with sauerkraut and seaweed;
• second snack: kefir;
• dinner: sauerkraut, boiled fish, herbal tea.

Day 2:

• breakfast: oatmeal with water, nuts, any fruit, tea without sugar;
• first snack: sauerkraut salad, dried apricots, rosehip infusion;
• lunch: cabbage rolls with fresh cabbage and chicken, fresh vegetable salad;
• second snack: low-fat cottage cheese with a teaspoon of honey;
• dinner: sauerkraut, grilled chicken breast, tea.

Day 3:

• breakfast: omelette with vegetables, 1 slice of bread, green or herbal tea;
• first snack: coffee, nuts, 1 unsweetened fruit;
• lunch: salad with sauerkraut, fresh cucumbers and herbs, steamed fish;
• second snack: a glass of kefir, a handful of dried apricots;
• dinner: sauerkraut, 2 boiled eggs, herbal tea.

On the fourth day, the menu can be repeated or replaced at your discretion, adhering to the specified diet.

Attention! Even if your health deteriorates slightly, stop the diet and return to your normal diet. It is better to consult a doctor to determine the exact cause of your health problems.

Variations

Varieties of diet based on sauerkraut:

• cabbage and buckwheat;
• cabbage and kefir;
• cabbage and eggs;
• combined nutrition.

The main condition is that sauerkraut should be made the basis of the menu, combined with other low-calorie products: low-fat cottage cheese, kefir, chicken or vegetable broth, boiled fish, lean chicken breast, fruits, vegetable salads.

It is necessary to exclude fried, fatty and all types of sweets: pastries, sweet and carbonated drinks, desserts.

Attention! Drink at least 2 liters of liquid a day: water, unsweetened tea, rosehip infusions and herbs.

Recipes for weight loss

You can create many original dishes from the product. It’s better to ferment vegetables yourself, then you will know that it contains high-quality ingredients and no harmful additives. Include more dishes with this component in your daily menu: bigos with lean meat, stewed sauerkraut, cutlets, spicy cabbage with apples, etc. Even small changes in the diet contribute to weight loss, especially if the dishes are prepared with a minimum of oil from low-fat foods.

Diet cabbage soup

The unique properties of the vegetable are preserved even after heat treatment. When following a gentle diet based on sauerkraut, be sure to eat first courses. The following recipe will help you prepare cabbage soup that will satiate you for a long time and will not burden your body with extra calories. Ingredients:

• water – 1-1.5 l;
• chicken fillet – 200 g;
• sauerkraut – 200 g;
• mixture of brown and steamed long grain rice – 50-70 g;
• carrots – 1 pc.;
• onions – ½ pcs.;
• dill – ½ bunch;
• cabbage brine, salt, black pepper, bay leaf - to taste.

Cooking method:

• Rinse the chicken meat, place in cold water, bring to a boil, keep on fire for 2 minutes, drain the broth. Add clean water, cook for 10 minutes.
• Cut the onion into cubes, grate the carrots or cut into strips. Add to the broth, cook for 5-7 minutes.
• If the sauerkraut is large, chop it. Add the ingredient to the soup, you can add a little brine. Leave on the stove for another 5-7 minutes.
• Remove the meat and divide it into pieces. Place the shredded chicken back into the pan.
• Pour rice into the cabbage soup and add salt. Cook for 15-20 minutes over low heat.
• Finely chop the greens, add them to the pan, add seasonings, and cook the cabbage soup for 3-5 minutes. Turn off the stove and let the soup sit for 15 minutes.

Sauerkraut salads

Just reading these recipes will make your mouth water. Ready to get creative? Remember the best salads with sauerkraut (KK):

1. KK (200 g), hard cheese (100 g), boiled egg (2 pcs.), parsley root (2 pcs.), onions (0.5 pcs.), vegetable oil (3 tbsp.), salt , ground pepper. Remove liquid from cabbage and chop. Cut the eggs into cubes, grate the cheese. Turn onion and parsley into strips. Combine the ingredients, add seasonings, season with vegetable oil.
2. KK (300 g), boiled beets (1 pc.), onions (0.5 pcs.), sour cream (3 tbsp.), chopped greens (1 tbsp.). Chop the onion and grate the beets on a coarse grater. Mix the ingredients, add salt to taste, season with sour cream.
3. KK (250 g), walnuts (100 g), carrots (1 pc.), vegetable oil, salt, cumin, pepper. Grate raw carrots, combine with cabbage and chopped nuts in a blender. Add seasonings and season the salad with oil.

Diet duration

Based on duration, the sour cabbage diet is divided into three types.

The three-day period is the strictest. Approximate menu:

• Day 1: 1 kg of sauerkraut;
• Day 2: 700 g cabbage, 3-4 apples, boiled egg;
• Day 3: 600 g cabbage, 2 apples, 150 g boiled potatoes.

Weekly – more gentle. In addition to the main component, they consume fresh vegetables and fruits, buckwheat, oatmeal, potatoes, and fermented milk products.

Menstruation is the most varied, and therefore is often recommended by nutritionists. The list of products, except for the indispensable sauerkraut, is very wide. The main rule is nothing fatty, sweet, fried or floury.

If other dishes are introduced into the diet, it is completely harmless and can be used for up to one month. To avoid gaining pounds in the future, it is enough to arrange fasting days from time to time.

Important! Doctors do not recommend sticking to a mono-diet for more than 3 days.

Fasting day on sauerkraut

This is a kind of strict one-day diet.

The menu is very simple: they eat 1.5 kg of sauerkraut per day in 5 meals. You can include unsweetened herbal tea.

Cabbage diet: rules and features

This vegetable differs from others in that it contains a large amount of fiber, which makes it excellent at eliminating the feeling of hunger. Cabbage is also useful because it improves intestinal motility and cleanses the body of toxins and harmful substances.

Thanks to this, metabolic processes are accelerated, and a person gets rid of excess weight. It is called the queen of vegetables and is often used in various diets.

But when losing weight on a cabbage mono-diet, you must follow certain rules. With an excessive increase in diet, the stomach begins to ache, weakness and dizziness appear. For this reason, it is not recommended to eat cabbage exclusively; it is better to diversify your diet with a number of other low-calorie foods.

Permitted and prohibited products

It is allowed to eat lean meats and fish. Raw, stewed or steamed vegetables and fruits, with the exception of potatoes, bananas and grapes. As for porridges, you can eat rice and buckwheat, but without adding oil. You need to drink at least 2 liters per day, excluding sweet carbonated drinks.

Prohibited products:

• alcohol,
• mayonnaise,
• various sweets and pastries,
• sausages,
• canned food,
• fatty fermented milk products,
• salo.

Which cabbage is better to lose weight on?

There are low-calorie varieties that will make it easier to cope with excess weight, and there are more “filling” varieties.

Calorie content of the main varieties of cabbage in descending order:

• 43 kcal – Brussels sprouts;
• 42 kcal – kohlrabi;
• 30 kcal – colored;
• 28 kcal – broccoli;
• 27 kcal – Savoy and white cabbage;
• 16 kcal - Beijing.

It is best to lose weight with white cabbage or Beijing cabbage.

How to get out of a diet correctly

After the diet, a slow metabolism persists for some time, since the body is not able to quickly switch to a high-calorie diet. Therefore, while the metabolism is being rebuilt, there is a risk of rapid increase in fat mass.

To consolidate the results achieved, exit the diet smoothly. Gradually, heavier foods are added to the diet, starting with protein products (meat, fish) and sweet fruits (there are very few of them in the diet menu).

To achieve the best effect, it is recommended to lead an active lifestyle and go for morning jogging.

How to lose weight with sauerkraut juice

To lose weight, sauerkraut juice can be used as a convenient and healthy addition to your diet. It should be drunk before meals, after meals, or instead of a snack. It makes it possible to feel fullness and extinguish the passion for salty and sweet. As a result, body weight slowly but surely decreases. You can be on such a diet for several days or several months - it all depends on the “starting” weight and on what result you expect.

Do you lose weight quickly with juice? Of course yes. But for this you will need to eat only sauerkraut juice for the first 2 days. Please note that only those who have complete order with the organs of the digestive system can resort to such an emergency measure. Then the juice should be consumed a quarter glass from 1 to 6 times a day - the frequency can be increased only after you understand that your body does not respond with unwanted side effects.

To enhance the effect, you will have to switch completely to a low-calorie diet: enrich your diet with fresh fruits and vegetables, herbs, dairy, low-fat fish and meat. Sugar consumption should be minimized, or better yet, avoided altogether. Alcoholic drinks are prohibited. But you can and should drink more high-quality green tea and clean water.

This way you can lose about 3.5 kilograms in a week. However, this figure is very individual and can fluctuate in both directions. Nutritionists strongly advise “not to force things” and consume fermented juice so that no more than 2 kilograms are lost in 7 days.

Reviews of those losing weight

Women who have tried the cabbage diet share their results and impressions:

Larisa, 34 years old: “I consider myself to be a lady who is always losing weight. As far as I remember, I was stressed from every extra piece, from diet breakdowns and overeating. But I couldn’t help myself. My appetite is stronger than mine. The cabbage diet attracted me because you don’t have to suffer too much or go hungry. Of course, I had to be patient, and I had to give up sweets. But I saved myself with dried fruits and nuts. In three weeks, without much difficulty, 6 kg did not exist. For me this is a lot. It didn’t work out like that before.”

Ilona, ​​40 years old: “I came to the cabbage diet intuitively. I fermented two pans - it turned out very tasty, and I just got hooked on it. I got involved in such a monoration and quickly realized that it was good for my figure. In addition, it is very satisfying and easy. I sat on this fasting regimen for 6 days without any effort and lost 3 kg. I recommend choosing less salted cabbage. Then the diet will be easier.”

Elena, 28 years old: “I weighed 76 kg, I couldn’t get back into shape after giving birth. She had a terrible complex and was afraid to leave maternity leave. The sauerkraut diet was just some kind of discovery for me: I practically did not feel hungry. I ate cabbage with chicken breast and eggs. Of course, I refused sweets. At first I stayed on this menu for 2 weeks and lost 4 kg. A month later I repeated the diet. This time I lasted 4 weeks and lost another 5 kg. I returned to work slimmer and more confident.”

Advantages and disadvantages of the cabbage diet

In order to get the maximum effect from the chosen diet and not accidentally harm the body, you need to know in advance all the pros and cons of the diet.

Flaws:

• lack of all vitamins, macro- and microelements necessary for human health;
• cannot be observed for diseases of the gastrointestinal tract;
• periodically there is a feeling of hunger.

The cabbage diet should be taken with caution by those who suffer from diabetes, stomach ulcers, hypertension or have low immunity. It is contraindicated for nursing women, expectant mothers and teenagers.

Advantages:

• quickly getting rid of extra pounds;
• ease of selecting products and preparing dishes;
• accessibility for any budget.

It is also important to remember that after the end of the restrictions you must adhere to a balanced diet, otherwise the weight will return in a couple of weeks. You definitely need to exercise your body physically and keep your muscles toned. Before starting a diet, be sure to consult a specialist.

Dish recipes

Option without salt

• 1 head of cabbage;
• 4 cloves of garlic;
• a pinch of cumin;
• 1 carrot.

Chop the vegetable, add chopped garlic, cumin, carrots (coarsely grated). Stir well and add cold boiled water, which should cover all ingredients. Leave in a warm place for 5 days. After five days, strain off the brine and throw away everything else. Then again take a head of cabbage, add one grated carrot and pour in the prepared brine from the first starter. Place a weight on top and store at room temperature for another couple of days, after two days, pierce the head of cabbage and wait another two days. Store the finished dish in the refrigerator. This sourdough is suitable for weight loss, as it does not contain salt.

Pancakes

In order to prepare the pancake you will need 1 potato, two tablespoons of cabbage, one egg, mix everything and fry with the addition of sunflower oil.

Soup

Add potatoes, previously cut into cubes, into boiling water and bring to a boil. Then you need to add cabbage and sautéed vegetables, bring to readiness and sprinkle with finely chopped parsley. For 400 grams of water: two potatoes, carrots, onion, 150 grams of cabbage.

Stewed dietary sauerkraut

You will need 400 grams of sauerkraut, carrots, onions, bay leaves, spices to taste. Finely chop the onion, fry in olive oil until half cooked, add the grated carrots and sauté everything together for five minutes. Then add cabbage and a glass of water. Simmer until done.

Nutritionists recommend that after finishing the diet, in order to maintain your weight loss results, follow proper nutrition and exercise.

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