Using cauliflower for weight loss: benefits and harms, sample menu for the week, reviews and results

Cauliflower is known for its good taste and dietary properties, which is why 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 waste 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.

Chemical composition and benefits of cauliflower

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

• A - 3 mcg;
• 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 mcg;
• RR - 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.

Microelements:

• 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 mcg;
• fluorine - 1 mcg;
• 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 puts it among the irreplaceable food products and also gives it medicinal properties. The crop is valued for its high dietary qualities. The main advantage of cauliflower for weight loss is its low calorie content: 25 kcal raw, 23 kcal boiled. It contains virtually no fat (0.3 g), but is rich in proteins (2.5 g) and carbohydrates (4.2 g), which the body needs to be full.

Cauliflower contains fiber - 0.9%. Its functions are diverse:

• sorbs 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 fat deposits;
• creates favorable conditions for the proliferation of beneficial bacteria in the body.

Dietary fiber swells under the influence of gastric juice, thereby ensuring rapid saturation. They are digested slowly, which is why there is no feeling of hunger for a long time and the need for snacks disappears. More energy is expended than it is received, the body begins to use up fat reserves, 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 swelling, and cleanses the liver of waste and toxins. The composition contains vegetable protein and carbohydrates, which are necessary for the breakdown of adipose tissue.

If you systematically consume inflorescences, you can not only get rid of extra pounds, but also improve the health of the body as a whole.Cabbage serves as a source of vitamins, minerals, organic acids, antioxidants, without which basic 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.

For diseases of the gallbladder and liver, it stimulates the secretion of bile and ensures regular bowel movements.

Cauliflower is beneficial for the nervous system, which is associated with the high content of B vitamins. 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 destructive effects of free radicals, slows down the aging process, and prevents cancer. This good vitamin supplement enhances immune defense, prevents the development of acute respiratory diseases or facilitates their course.

When consumed regularly, the vegetable removes bad cholesterol and prevents the development of atherosclerosis. Cabbage increases the strength and elasticity of vascular walls, activates blood flow, improves blood fluidity, reduces the risk of ischemia and myocardial infarction.

Is it possible to lose weight on cauliflower?

Cauliflower is an ideal product for weight loss. In terms of dietary and taste properties, and the content of substances valuable to the human body, it surpasses all other types of cabbage. Unlike white cabbage, it is easily digested, does not overload the intestines, and is less irritating to the gastric mucosa.To do this, it is stewed, baked, boiled, marinate or consume fresh young inflorescences.

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 eating cauliflower dishes with minimal calorie content.

There are several types of cauliflower diet for weight loss, differing in duration and diet.

To get in shape after periods of overeating, 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 products. 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, and strict adherence to the chosen diet plan.

Advice. To increase the effectiveness of the cauliflower diet, nutritionists recommend excluding fatty and fried foods, smoked meats, sauces, sausages, salt, and alcoholic beverages from the diet 4-5 days before starting it.

In what form is it eaten when losing weight?

Young forks are eaten fresh and used as an ingredient salads, as a side dish for meat and vegetable dishes. The inflorescences are subjected to gentle culinary processing: boiled, baked, stewed, steamed, marinate. Cauliflower flowers and leaves are also edible. They are used to prepare soups and added to side dishes, vegetable and meat salads.

Sample menu for the week

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

Monday:

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

Tuesday:

• breakfast - oatmeal in water with fruit (except 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, 200 ml of low-fat 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, unsweetened green tea.

Thursday:

• breakfast - puree soup, a slice of rye bread, ½ grapefruit;
• lunch - 300 g of boiled inflorescences, 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.

This is interesting:

What is fermented cabbage, what is it good for and how is it prepared.

How to prepare crumbled green cabbage leaves for the winter.

Recipes

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

Cauliflower puree

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

Products:

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

Recipe:

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

If desired, mustard, turmeric, curry, and herbs are added to the puree.Spices add piquancy to the dish.

Stew

Zucchini, eggplant, white cabbage and other vegetables can be added to the stew if desired.

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 slide;
• ground black pepper and other spices to taste;
• greenery.

Recipe:

1. Wash the cabbage and separate into florets.
2. Chop the onion into small pieces and sauté in vegetable oil until soft. Grind the carrots on a coarse grater, combine with the onion, cook over medium heat for another 5-7 minutes. Add tomato paste here, stir, fry for 1-2 minutes.
3. Add diced peppers and inflorescences to the overcooked onions and carrots. Simmer covered over low heat for about 10 minutes.
4. Peel the tomatoes, cut them, add them to the stew. Cook with the lid closed for 20 minutes.
5. 5 minutes before readiness, add chopped garlic, spices, salt, sugar, mix. Simmer uncovered for about 5 more minutes. Before serving, garnish with finely chopped herbs.

Casserole

The casserole is served as an independent dish or 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;
• herbs to taste - basil, dill, parsley.

How to cook:

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

Contraindications and possible harm

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

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

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

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

Advice. 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, you can get rid of 2-7 kg of excess weight. Almost all women note a feeling of vigor and increased activity. With long-term use, positive changes in the skin are observed: the appearance of cellulite decreases, the complexion evens out.

Victoria M., 31 years old: “I was on a diet for 7 days. I didn’t feel any physical weakness; on the contrary, my performance increased. My result is small - 1 kg per week. But I noticed that I began to eat smaller portions, the feeling of fullness comes faster and lasts longer. I think that such a diet will be beneficial for the liver and stomach and will help with weight loss in the future.”

Lydia G., 28 years old: “Once every two months I do a 3-day mono-diet on cauliflower. I am very pleased with the result: swelling subsides, lightness appears in the body, skin rashes disappear, waist and hip volumes decrease. I tried a longer version of the diet, but it’s hard for me to endure. I recommend this diet to those who have willpower or cauliflower lovers.”

Ksenia F., 47 years old: “The cabbage diet is not for everyone. I have an intestinal disease, so complications soon arose. After a 3-day diet, bloating, colic and pain appeared. The next two weeks I recovered. This may be a good option, but for healthy people.”

Conclusion

The cauliflower diet is one of a number of simple, inexpensive and effective ways to get rid of extra pounds. The inflorescences contain large quantities of vegetable protein, fiber, vitamins, and minerals, which help the body feel full faster, remove waste 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.