Broccoli diet: weight loss up to 12 kg in 10 days. Dear Me

Many people, seeing this product in stores, probably have no idea how tasty and healthy it is for the body. Broccoli used to be popular only in Italy, but today it is in demand among gourmets all over the world. We suggest you understand the benefits of the broccoli diet, what contraindications and advantages it has.

Beneficial properties of broccoli for weight loss

There are several varieties of this garden plant. The most common is the calabrese, whose fork looks like a bluish-green umbrella with a handle. There are also Chinese, red, purple, and beneforte broccoli. The nutritional value and weight-loss benefits of all varieties are identical. Nutritionists recommend consuming this vegetable for those who want to adjust their weight due to its combination of several properties that promote weight loss.

Low calorie

The energy value of this product is only 30 kcal/100g. In addition, more energy is spent on digesting it than is supplied with it (this phenomenon is called negative calorie content).

High fiber content

Coarse dietary fiber fills the stomach, maintaining a feeling of fullness for a long time, since it is practically not digested in the gastrointestinal tract. This helps cleanse the intestines of waste, toxins, free radicals, and also, which is especially important for weight loss, reduces appetite.

Availability of vitamins and microelements

Despite their very small content, these components make the digestive system work more actively, providing conditions for faster calorie expenditure. Thus, broccoli contains phosphorus, necessary for converting fats into energy, and a number of metal group elements. These are sodium, potassium, calcium, manganese, copper, iron, zinc, selenium, magnesium.

Vitamins present:

A (retinol);
C (ascorbic acid);
E (tocopherol);
K (phylloquinone);
B1 (thiamine);
B2 (riboflavin);
B5 (pantothenic acid);
PP (nicotinamide);
U (methionine).

Availability of essential amino acids

These organic substances of carboxyl and amine groups are responsible for regulating the feeling of hunger; their list includes 9 items (valine, histidine, lysine, methionine, threonine, tryptophan, phenylalanine, isoleucine, leucine). According to the results of clinical studies conducted in the USA, additional use of amino acids in the treatment of obesity significantly accelerates the process of losing weight.

Vitamin and microelement characteristics

The high results of the broccoli diet are due, among other things, to the rich content of healthy components. It is not for nothing that it is compared to the olive, since only it can surpass broccoli in macro- and micronutrient composition.

The product contains a lot of vitamins. These primarily include PP, A, B1, B2, B5, B6, B9, E, C and K.

Few products can boast of such a vitamin composition.

It also contains magnesium, potassium, sodium, calcium and phosphorus, which are important macroelements for the body.

The microelement composition is represented by zinc, iron, cuprum, selenium and manganese.

100 grams of vegetables contains the daily requirement of almost all of the above substances for a healthy person. In some elements, cabbage even exceeds the norm.

For example, 100 grams of broccoli contains approximately 89 mg of vitamin C, but a person needs only 60 mg per day. The same is true for many other vitamins contained in the product.

Harm

Kale can be harmful if consumed in excess. Then an excess of nutrients is formed in the body, which can cause side effects:

urticaria (an allergic reaction to vitamin A, which broccoli contains more than carrots);
indigestion (coarse fiber can cause irritation of the gastrointestinal mucosa);
sleep disturbance (due to an overdose of B vitamins);
changes in blood composition (excess potassium sometimes leads to disruptions in hematopoietic processes);
violation of the structure of bone tissue (can be caused by excess calcium as well as by its deficiency).

Attention! The way you cook broccoli matters a lot. Thus, it is not recommended to fry this vegetable heavily in a large amount of fat, since such heat treatment produces carcinogens. It is not recommended to prepare soups from it, since the vegetable broth contains purine derivatives - adenine and guanine, harmful substances that can cause urolithiasis or general intoxication.

Beverages

Smoothie

Calorie content: 50 kcal.

What do you need:

250 ml low-fat kefir;
250 g broccoli;
50 g parsley.

Cooking process:

Separate the cabbage into florets, boil until tender, and cool.
Chop the parsley.
Place in a blender and add kefir.
Beat.

Diets

Broccoli is included in the diet of many diet programs for weight loss as one of the menu components. Diets where it serves as the main product are also very popular.

10 days

The dietary program is divided into two stages. It is not difficult to follow it, since the diet is very varied; snacks of fresh fruit are allowed between main meals. In addition to the main product, the menu includes:

other vegetables;
lean meat;
lean fish;
eggs;
bread;
potato;
vegetable fats;
fermented milk drinks.

As for the drinking regime, it is the same as with other types of diets for weight loss - 2 liters per day. You can drink clean filtered water; you can also drink fruit or vegetable juices, tea, and coffee. Sugar, smoked meats, hot spices, and alcohol should be completely avoided and salt should be limited.

Menu by day

Stage 1

Days	Breakfast	Dinner	Dinner
1, 2	200 g of boiled cabbage, a cup of unsweetened tea.	Cutlets from 150 g chicken fillet with cabbage (100 g) and chicken broth or puree soup from cabbage and chicken breast.	Same as for breakfast.
3, 4	Stewed with 1 tbsp. l. butter 200 g calabrese and 1 bell pepper, a glass of mineral water.	Stew of 150 g cabbage, onion, 2 tomatoes and a spoon of vegetable oil, a glass of fruit juice.	Same as for breakfast.
5, 6	100 g cabbage in sour cream, 100 g stewed beef, a glass of low-fat kefir or yogurt.	200-300 g of steamed broccoli, a glass of herbal infusion.	150 g of boiled beef, a glass of mineral water.

Stage 2

Days	Breakfast	Dinner	Dinner
7, 8	Steamed broccoli salad (200-300 g) and 2 hard-boiled eggs or steamed omelet with cabbage and a cup of orange or apple juice.	A glass of chicken broth, 100 g of blanched cabbage.	100 g steamed broccoli, 70 g rye bread, a glass of tomato juice.
9, 10	100 g of baked potatoes and steamed cabbage, vegetable juice.	100 g of boiled cabbage and lean fish, unsweetened coffee or tea.	Repeat breakfast menu.

It is important! If you follow a dietary regimen, you should strictly adhere to the specified menu and do not change the sequence of its stages. Each phase of the weight loss diet is designed to achieve certain goals: cleansing the intestines, starting metabolic processes, accelerating the breakdown of fats. You can repeat the 10-day broccoli diet after a two-month break.

3-day strict

Using this diet, you can lose 2-3 kg in 3 days, but it is not easy to follow: for preparing dishes, the express program involves using only two types of cabbage - cauliflower and broccoli. You need 1.5 kg of plant products per day; they should be steamed or baked. To improve the taste, you can add mild spices, herbs, and lemon juice. You are allowed to drink still mineral water or unsweetened tea.

Fasting days

This option for losing weight is suitable for supporters of a raw food diet, but is unacceptable for inflammatory diseases of the gastrointestinal tract (gastritis, colitis, enteritis). The daily diet consists of fresh vegetables and herbs. It includes:

800 g broccoli;
300 g tomatoes;
200 g of lettuce;
dill, parsley or basil.

These products can be used to make salads, where you can add a little lemon juice or fruit vinegar. The number of meals is arbitrary. The daily fluid intake is at least 2 liters, you can drink clean water, green tea without sugar. Judging by the reviews, you can lose 2 kg in a day.

In all cabbage diets for weight loss, products are allowed to be consumed raw, boiled, stewed or baked. But even with such strict restrictions, the menu can be varied and the dishes can be deliciously prepared. Below are some simple recipes for cooking with broccoli.

Compliance Rules

Basic rules of the presented dietary course:

Do not use salt when preparing food.
You should adhere to fractional meals, that is, eat 4-5 times a day in small portions.
Dishes can be prepared in different ways, the main thing is not to fry.
Drink 1.5 liters of plain water per day, this will help get rid of the feeling of hunger and cleanse the body.

Recipes

Broccoli and chicken soup

Ingredients:

cabbage 220 g;
chicken fillet 200 g;
water 0.5 l;
bulb;
small carrots;
1 tsp. vegetable oil.

Preparation: chop the onion with a knife, grate the carrots, cut the meat into small pieces. Pour water and cook for about half an hour. Then add the cabbage disassembled into florets, a pinch of salt and cook for another 10-15 minutes. Drain the broth and use a blender to turn the rest into a homogeneous mass. Combine the puree with the required amount of broth, add butter and a pinch of salt. Serve garnished with greens.

Italian diet cutlets

Ingredients:

minced chicken fillet - 600 g;
boiled asparagus cabbage - 200 g;
bulb;
egg;
sour cream - 1 tbsp. l.;
salt.

Preparation:

Option 1. Grind the onion, boiled broccoli florets and egg in a blender, add minced meat, salt, sour cream, mix well. Form cutlets from the resulting mass. Steam for 15-20 minutes.

Option 2. Do not add cabbage to the minced mixture; place individual inflorescences entirely inside the cutlets. Steam for 15-20 minutes.

Caponata

To prepare 2 servings of this vegetarian dish you will need:

250 g calabrese;
1 red onion;
1 sweet pepper;
2 large tomatoes;
1 spoon each of canned capers, tomato paste, fruit vinegar and chopped basil.

Finely chop the vegetables and onions, add all other ingredients except tomatoes and herbs, add water or vegetable broth, and cook covered for 20 minutes. Then add tomato paste and basil, keep on low heat for another 5 minutes. Serve chilled.

Calabrese omelette

Boil the cabbage forks, disassembled into inflorescences, in salted water (about 10-15 minutes), then put it in a deep bowl, pour in a mixture of 2 beaten eggs and 100 ml of milk. Bake in the oven for 5 minutes.

Broccoli in sour cream sauce

To prepare the sauce you will need 250 ml of low-fat sour cream, a couple of cloves of garlic, a pinch of salt, and dill or basil. The greens need to be finely chopped, crush the garlic, then mix all the ingredients. Boil broccoli in lightly salted water for 1-2 minutes, cool, transfer to a salad bowl, pour over the sauce, and stir gently.

Vegetable Salad

The ingredients of this tasty, satisfying and healthy salad for weight loss are boiled broccoli and carrots, as well as fresh cucumbers and onions. They are cut into thin strips (the carrots can be grated on a coarse grater), a spoonful of lemon juice and olive oil is added, and mixed carefully.

Calabrese and tomato salad

Wash the calabrese inflorescences and steam for 5 minutes. Scald the tomatoes with boiling water, remove the skin, cut into small beautiful slices. Prepare a sauce from butter, lemon juice and finely chopped basil or dill. Place the salad on a plate and pour the sauce on top. The number of ingredients is arbitrary.

Liquid broccoli and yogurt salad

This dish, very popular among healthy eating enthusiasts, is prepared very simply: broccoli, disassembled into florets and steamed, is mixed with yogurt and olive oil. For 300 g of vegetables you will need a glass of low-fat yogurt.

Cabbage dictates its terms

To ensure maximum effectiveness of consuming broccoli to maintain a slim figure and enhance the weight loss process, you need to know about several rules.

And the main one is that cabbage is most useful in combination with the following products. It is on the basis of these culinary “tandems” that many diets with broccoli as an active ingredient are built:

other vegetables;
lean meat and fish;
natural juice;
chicken eggs;
vegetable oil;
tea without sugar;
dairy and fermented milk cuisine with minimal fat content.

You don’t have to worry about the limited amount of food in this diet - they will provide complete and balanced nutrition. And how beneficial it is for health and weight loss!

Recipe for fat-burning broccoli and celery soup: video

Contraindications

All varieties of cauliflower cause allergies in some people. Such people will have to choose a different weight loss diet that does not contain these vegetables. If the acidity of the gastric juice is high, it is not recommended to eat broccoli raw.

Contraindications to the use of this vegetable are:

diabetes;
acute or chronic pancreatitis (diseases of the pancreas);
cholecystitis (inflammation of the gallbladder);
acute cholangitis (inflammation of the bile ducts);
rehabilitation period after abdominal surgery (due to the large amount of fiber, which increases the load on the gastrointestinal tract).

Reviews and results of losing weight

Tamila, 26 years old

When six months ago, before an important event in my life, I needed to get rid of extra pounds, first of all I sat down to study information about diets for weight loss, because I wanted, while losing weight, not to lose my health. I found articles about the benefits of broccoli for weight loss and decided to try the effects of this vegetable on myself. I’ll say right away - at first, this cabbage diet was difficult for me because I chose the strict option. Eating one dish for several days in a row, and even more so going without meat, was a serious psychological test. But the result inspired me: my figure became slimmer before my eyes, my gait became easy (no wonder - minus 4 kilograms in 5 days!), my skin became prettier. And then I somehow got used to the monotonous menu. I am not going to part with this wonderful product, I will continue to include it in my diet so as not to lose my shape.

Yulia, 28 years old

I believe that weight loss diets based on this vegetable are not suitable for everyone. If someone loves cabbage so much that you can’t get enough of it, he can easily eat only it for several days in a row. Personally, I have never liked broccoli, asparagus, or cauliflower. I can’t imagine how I could force myself to eat only this, especially from morning to evening. Most likely, she would simply skip meals... But such “hungry” weight loss is not an option.

Alexandra, 34 years old

I want to say a few words in defense of cabbage diets. Some say that it is difficult to comply with them, saying that cabbage is tasteless and it is impossible to get used to it. This is wrong. You can accustom yourself to proper nutrition even with little willpower; it’s never too late to do this. Broccoli is very healthy, and if you cook it tasty, you can eat it every day. I have been eating cabbage since childhood; my mother taught us to eat vegetables every day. Maybe that's why I never suffered from excess weight, didn't strive to lose weight, and didn't have any health problems.

Basic Rules

Although broccoli is recognized as an excellent product for body shaping, in order to obtain guaranteed excellent results in the process of losing weight, you must strictly follow the additional rules of such a nutrition system:

It is recommended to buy fresh cabbage. It is this that preserves the entire spectrum of microelements and vitamins.
Also, many valuable components remain in vegetables subjected to rapid freezing. Although, before purchasing such a product, you should check whether it has been defrosted. When ice is observed or felt in the bag, stuck together inflorescences are noticeable, which means that the storage conditions of the retail chain were violated.
When eating, boil cabbage for a maximum of 5 minutes, for which you need to lower the product into boiling water. Although the vegetable is more useful fresh. It is recommended to season the green inflorescences a little with freshly squeezed lemon juice.
Using broccoli in a diet requires that a person completely refuse to consume sweets, and especially sugar. At the same time, it is necessary to minimize the use of salt. It is not recommended to add appetite-enhancing seasonings, including coriander, red or black pepper.
It is not allowed to add any other products to the diet other than those indicated in the table. The sequence of days is strictly fixed and it is also prohibited to change it. All events must occur strictly according to the method described above.
Water regime during these ten days is extremely important. You need to drink at least 2 liters of water daily, clean and still. Broth with kefir does not count as water; any food is not taken into account when calculating the total volume of liquid consumed.
Coffee or tea should be consumed unsweetened. Moreover, coffee is allowed only in the morning. Be sure to replace black tea with its green or herbal counterpart. Only a couple of times a day is it possible to sweeten the drink using 0.5 tsp. honey
When going to bed, if hunger does not allow you to get quality rest, you are allowed to drink 0.5 cups of yogurt or kefir (low-fat foods). Only on any one day is it possible to season a vegetable salad with sour cream, which has 15% fat content.
Limit physical activity as much as possible during your weight loss period. The proposed diet is too low in calories, which is why, with significant physical exertion, weakness and dizziness and other unpleasant symptoms can develop. It is quite enough to organize simple exercises a couple of times a day, devoting a maximum of half an hour to them.
Since metabolism significantly accelerates after the influx of oxygen into the body, it is extremely important to exercise after ventilating the room, and even better, use fresh air outside for training.