Broccoli, which looks like miniature green trees, is sold in every supermarket today and is probably very familiar to everyone. Unfortunately, many people are prejudiced against this product, believing that nothing tasty can be prepared from it.
In addition, broccoli is not only tasty, but also very healthy. In some properties, it leaves far behind not only its relative - white cabbage, but also many other vegetables. The small green inflorescences contain:
- vitamin C - more than in an orange;
- vitamin A - more than in grapefruit;
- B vitamins - more than in cereals;
- minerals and trace elements - more than in olives.
During a broccoli diet, a person is not tormented by a constant feeling of hunger, since coarse plant fibers allow you to very quickly experience a feeling of fullness and maintain it for at least 1.5-2 hours.
Moreover, 100 grams of broccoli boiled in water or steamed contains only 30 kcal. This is one of the lowest calorie vegetables, which is classified as a negative calorie food group. This means that in order to absorb all the beneficial substances from green inflorescences, the body has to spend more calories than they contain. It is this property that makes broccoli an almost indispensable product for weight loss.
Losing weight with broccoli - benefits for the body, dietary recipes with photos and diet menu
A monotonous menu with boiled or steamed asparagus cabbage for 10 days can become boring, despite the fact that additional ingredients change every two days. To prevent this from happening, you can use non-standard recipes on a broccoli diet.
Ginger salad
You will need: fresh broccoli, cauliflower, asparagus, radish, tomato, ginger root - all ingredients 30-40 g each, green lettuce. Wash the cabbage and separate into florets, cut the ingredients into strips. Season with: olive oil, soy sauce, sugar (half a teaspoon), salt and thyme. Add other seasonings if desired.
Italian fresh salad
For the salad you will need: broccoli, grapefruit, celery, walnuts - all ingredients, 30-40 g each. Rinse the cabbage and separate into inflorescences, cut the ingredients into strips. Season with: honey (1 tablespoon), wine vinegar, oil (preferably olive) and salt, garnish with pomegranate seeds on top.
Light cutlets
Wash cabbage (500 g), divide into parts, boil in salted water (10 minutes). Mix boiled broccoli in a blender with flour (3 tbsp.), egg (1 pc.). Add pepper and seasonings to taste. Form small cutlets, fry in a small amount of oil for 15 minutes, turning. At the end of frying, close and leave for 5 minutes. simmer on the stove.
Broccoli in sour cream
Rinse the cabbage (500 g) and divide into parts, simmer with a small amount of oil for 15 minutes, add 3 tbsp before the end of simmering. spoons of low-fat sour cream, a little vegetable oil, salt and pepper to taste, and leave for another 5 minutes. languish.
Rinse the cabbage (500 g), divide into pieces, simmer with a small amount of oil for 15 minutes. Cut potatoes (2 pieces) into small pieces and cook. Sauté onions and carrots over low heat with the addition of butter (30 g).
Mix the finished potatoes in a blender with cabbage and sautéed onions and carrots until smooth, add cream (100 g), salt and pepper to taste. You can prepare regular broccoli soup with vegetables, then you need to exclude the blender from the cooking process and do not add cream.
Mushroom casserole
Wash cabbage (500 g), divide into inflorescences, simmer with a small amount of oil for 15 minutes. When finished, spread it evenly into the baking dish. Wash the mushrooms, cut into small pieces, place on top of the broccoli, add a tablespoon of oil.
Mix 2 eggs, 100 g of low-fat milk and half a glass of flour, add 100 g of grated sharp cheese to this mixture. Cover the cabbage with mushrooms with the dough and decorate with the remaining cheese on top. Cook in the oven at 200 degrees for 30 minutes.
Cooking broccoli for weight loss is pure pleasure. This is because the recipes are accessible even to a novice housewife and consist of only a few cooking steps. Cabbage has long won the hearts of all culinary gourmets because of its versatility.
Whatever they do with it - they eat it fresh, boil it, steam it, fry it, bake it... The list of its combinations can be made endlessly, because cabbage reveals its taste with a variety of products. We bring to your attention broccoli in recipes for weight loss, among which you will surely find something to suit your taste.
- Many love broccoli and yogurt salad. Prepare it in several stages: mix 300 g of chopped cabbage with chopped garlic, a glass of low-fat yogurt and a tablespoon of olive oil.
- The list of broccoli salad dishes for weight loss would be incomplete without a combination of cabbage and meat. The recipe for the dish is simple. We suggest you cut the boiled chicken breast into medium pieces, add garlic, cheese and chopped broccoli to it. Season the salad with low-fat sour cream and salt to taste.
- We advise you to take note of the basic preparation creamy soup with broccoli in the composition. Boil chicken fillet, add chopped onion and broccoli to it. Use a blender to turn the mixture into a thick soup consistency. Before serving, decorate with herbs - beautiful dishes become even tastier.
- An excellent dietary soup with vegetables for weight loss can be made without adding chicken. How to cook? Everything is the same - it’s as simple as shelling pears! The recipe for the dish is as follows. Sauté chopped onions and cabbage stems. After this, cook the cabbage inflorescences for a quarter of an hour in boiling water. When this time is up, add the onion to the pan and cook for another 7 minutes. Salt and pepper the dish if you like. Then remove from heat, you can diversify the taste with Bechamel sauce and nutmeg. If necessary, swirl the dish in a blender to taste. Bon appetit!
- Many people wonder how to cook steamed broccoli so that you can then eat it either as an independent dish, or in combination with your favorite ingredients. This method of cooking not only preserves all vitamins, but is also the most healthy. To master it, wash and cut the cabbage florets and leave to cook in a double boiler for no more than half an hour. At the end, you can add a little salt and sprinkle with lemon.
- If you don’t know how to deliciously cook broccoli to enhance weight loss so that the whole family will appreciate the dish, we suggest you master a simple omelet. To prepare it, cook the cabbage in salted water for 10-15 minutes. Don't waste this time in vain: it's better to beat 4 eggs with ¼ cup of grated cheese, 1 tbsp. l. milk and nutmeg to taste. Then pour the mixture over the boiled vegetable and place the dish in the oven for about 5 minutes. Then invite everyone to the table for a healthy and delicious breakfast!
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Broccoli and tofu casserole: video recipe
The broccoli diet menu can be quite varied. Even after 10 days, you can occasionally prepare yourself delicious low-calorie dishes with Italian cabbage. Here we will provide several recipes for dishes that include the above dietary regimens by day.
One of the most effective foods on a diet is different varieties of cabbage, so broccoli for quick weight loss brings a lot of benefits, especially when boiled. It has a negative calorie content - the body spends more on its digestion than it receives.
There are a variety of recipes for losing weight with broccoli, so your diet will not be so monotonous. It is used to prepare soups, light salads or side dishes for cereals and meat. An unusual option is a smoothie drink, which also turns out very tasty.
To make broccoli soup for weight loss, you will need a simple list of ingredients. This list includes:
- cabbage inflorescences themselves – 350 g;
- potatoes – 350 g;
- onion – 2 pcs.;
- chicken broth – 1.6 l;
- leek – 35 g;
- bay leaf - to taste;
- garlic – 1 head;
- water – 2 l;
- celery – 170 g;
- carrots – 180 g.
Instructions on how to prepare the soup:
- Place the peeled onion in a saucepan with water, add 2/3 of the celery and a whole carrot.
- Cook until boiling, then simmer over low heat for another half hour.
- Divide the cabbage into florets, cut the leeks and remaining celery into cubes. Repeat the same with potatoes.
- Place these vegetables in chicken broth and bring to a boil.
- Discard the onion from the vegetable broth. Finely chop the carrots and celery and add them to the broth.
- Season with bay leaf, boil the dish for 5 minutes, let cool and process the ingredients until pureed in a blender.
- Place the resulting mixture into the broth.
If you don’t know what to snack on, then make a broccoli smoothie for weight loss. It is prepared very easily and quickly. To do this, take 150 g of inflorescences, rinse them and divide them into smaller ones. Next, boil for 5 minutes, then add basil sprigs and 200 ml of ayran. The resulting mixture is brought to a homogeneous consistency using a blender.
Another quick recipe is broccoli salad for weight loss. It is prepared in just 20 minutes, and the calorie content of the dish does not exceed 60 kcal per 100 g. For the salad you will need:
- bell pepper – 1 pc.;
- salt - to taste;
- wine vinegar – 2 tbsp;
- olives – 150 g;
- olive oil – 1 tbsp.
- Rinse the inflorescences thoroughly under cold water, then separate them into smaller ones and blanch for about 3 minutes.
- Wash the pepper, remove its stem and seeds, cut into strips.
- Mix chopped vegetables, add olives cut in half.
- Season with oil, vinegar and salt.
Buckwheat with broccoli
Buckwheat is considered one of the most dietary cereals. Even with a low calorie content, it is very healthy, so losing weight with it does not cause much harm to the health of a woman or man. Buckwheat with broccoli for weight loss is a popular dish with excellent taste. To prepare it you will need:
- salt - to taste;
- buckwheat – 500 g;
- carrots – 2 pcs.;
- water – 4 tbsp.;
- broccoli – 200 g;
- onions – 2 pcs.;
- vegetable oil – 40 g.
- Rinse the cereal in several waters, remove any debris, then add water and cook.
- Wash the carrots, cabbage and onions, and chop them as desired.
- Add all the vegetables to the buckwheat, cook for about 20 minutes, add salt and oil when finished.
Contraindications
Despite the fact that broccoli has many beneficial properties, consuming it in excess can be harmful. People with high acidity or diagnosed with stomach or intestinal ulcers should avoid such a diet. The coarse fibers of this vegetable can complicate the situation and worsen the patient’s well-being.
Adhering to such a diet is not recommended for adolescents, pregnant women, mothers during lactation and the elderly. It is imperative to make sure that there is no intolerance to the main product of the diet. To do this, before starting the course, it is advisable to eat a good portion of broccoli and monitor your condition and skin.
Even such a healthy vegetable can cause harm to the body in some cases. Contraindications to broccoli include individual intolerance and a possible allergic reaction. A thorough study of the properties of this type of cabbage showed that it can aggravate the situation in severe diseases of the stomach and pancreas, in acute or chronic form. If you have high acidity, you should not use this product either.
Quitting the diet
With the help of a broccoli diet, the body will not lose, but rather gain, beneficial vitamins and minerals found in this cabbage. The diet will have an antioxidant effect, removing accumulated waste and toxins from the body. The low calorie content of cabbage will help you lose weight up to 8 kg in 10 days.
In addition to the diet, boiled chicken, fish, low-calorie raw and boiled vegetables, low-fat dairy products, and freshly squeezed juices are allowed. Vegetable soup should be an indispensable part of the diet, as it promotes intestinal motility.
Of course, during the diet it is forbidden to eat fried, smoked, fatty fish and meats, milk and cottage cheese with high fat content, sausages and sausages, high-calorie cheese, as well as drink alcoholic and carbonated drinks.
Benefits of broccoli
Broccoli is rightfully considered a storehouse of beneficial substances for humans. Its green color and fresh appearance speaks volumes about this. Cabbage came to us from sunny Italy, where it first grew as an ordinary weed, and only one event helped turn it into a tasty, healthy product.
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About three thousand years ago, the Romans, being strong and independent warriors, conquered one territory after another. One day they decided to starve out an Italian town that didn’t want to give up. They took it under siege and for a long time could not understand what its inhabitants were eating and why they did not surrender.
Since then, this cabbage has become known all over the world, because it has a lot of useful properties - for example, it gives a weight loss effect due to the presence of coarse fibers, which can satisfy the feeling of hunger in a short time. Broccoli is low in calories (30 kcal per 100 g) and this is another advantage for choosing a diet based on this product.
Until this moment, among broccoli adherents, we talked about only one country - Italy. Although currently broccoli is becoming increasingly popular around the world. With its help, all of Europe and America are losing weight.
According to the information received, broccoli is used as an effective source of weight loss by a large number of politicians, celebrities of show business and cinema. Popular and wealthy people purchase unadvertised medications and inexpensive procedures or surgeries as a means of losing weight. Most of them use a simple and cheap vegetable.
Thus, it is actually possible to lose weight quickly with the help of broccoli. In addition, it brings enormous benefits to health, as well as appearance. And this is not fiction!
The juicy pulp of broccoli contains an important supply of antioxidants, components that fight the aging of body cells, prolonging our beauty and youth.
Broccoli is also considered one of those rare foods that contains a complete list of amino acids essential for the human body:
- Isoleucine
- Valin
- Lysine
- Leucine
- Threonine
- Methionine
- Phenylalanine
- Tryptophan
Over a six-day period of adherence to this diet (main phase), based on broccoli, weights of five to eight kilograms are often traced, over a full ten-day period (main auxiliary phase) - nine to twelve kilograms.
You can read about the impact of each of them on the weight loss process in our article Indian diet. In the Indian diet, the main food product that helps in weight loss is rice, which, like broccoli, contains all eight amino acids that are so important in our diet.
There is another positive feature of the broccoli diet.
Properties aimed at increasing overall health tone:
- strengthening of cartilage tissue and blood vessels
- improvement of blood composition
- cleansing the body of metabolic products and toxins
- skin rejuvenation
- neutralization of vitamin deficiencies of any degree
Broccoli is also strong in preventing, as well as curing, numerous serious diseases:
- for example, the substance sulforaphone, found in broccoli inflorescences, prevents the growth of cancer cells.
- The stems of this plant also have a beneficial effect on the process of healing ulcers of the digestive organ, gastritis, obesity and cataracts.
A diet based on broccoli is a real chance for those who intend to lose weight in the shortest possible time, while simultaneously receiving significant “doping” for their health!
Let's highlight the main advantages of the Broccoli Diet:
- Mineral and vitamin diversity
- Significant antioxidant effect
- Extremely low caloric intake with significant satiety
- Prevention of an impressive list of diseases
- A product that has stood the test of time
The entire diet menu is designed for a ten-day period.
Its structure involves five changes in diet, in other words
- two days - mode No. 1,
- the next two days - mode No. 2, etc.
- until the last mode No. 5.
At the same time, the initial six-day period of the diet is its main phase. The next four are auxiliary. This means that after adhering to this diet for six days, you are allowed to choose whether to complete this diet or extend the course for another four days.
It should be noted that the days following the sixth, specifically the seventh, eighth, ninth and tenth days of this diet add approximately 600 to 1000 grams to your weight in one day. That is, the last four days of the Broccoli Diet are the most effective.
Broccoli is the most popular food product in Europe in the fight against the problem of obesity. The nutritional plan for a diet based on broccoli is discussed in more detail below.
First and second days (mode No. 1):
- For breakfast: 200 grams of boiled broccoli (in water or steam) with the addition of salt. One or two cups of black tea without using granulated sugar.
- For lunch: 150 grams of boiled chicken with 250 ml. slightly salted chicken broth. 100 grams of boiled broccoli (steamed or water) with added salt.
- For dinner: 250 grams of boiled broccoli (in water or steam) with added salt. One or two cups of black tea without sugar.
For breakfast: Broccoli, prepared by stewing in olive oil, with the addition of garlic and bell pepper. Pour a little olive oil into a deep frying pan, place 200 grams of broccoli, one crushed garlic clove, and one finely chopped bell pepper. Add a little salt.
Simmer for twenty minutes with the lid on over low heat. If the water evaporates, you can add it. One glass of mineral water without gas.
For lunch: Broccoli, made by stewing in olive oil, with the addition of tomatoes and onions. Pour a little olive oil into a deep frying pan, place 150 grams of broccoli, half a medium-sized onion, and two ripe tomatoes, cut into wedges. Add a little salt.
Simmer for twenty to twenty-five minutes with the lid on over low heat. If the water evaporates, it is permissible to add it. One glass of any vegetable juice (preferably freshly squeezed, but store-bought is also allowed).
For dinner: Same as for Breakfast.
Fifth and sixth days (mode No. 3):
- For breakfast: Salad made from broccoli, low-fat sour cream and boiled beef. During the cooking process, cook 100 grams of beef, mix it with 100 grams of fresh or defrosted broccoli, finely chopped, add two tablespoons of low-fat sour cream, add a little salt. One glass of low fat kefir. It is still possible to replace kefir with any fermented milk drink, only with a low percentage of fat content.
- For lunch: 200 grams of broccoli, lightly boiled in lightly salted water. Place the broccoli in a container of boiling water. Cook for no longer than five minutes.
- For dinner: 150 grams of boiled beef with salt. One glass of regular purified water.
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Seventh and eighth days (mode No. 4):
- For breakfast: 100 grams of boiled broccoli (steamed or water). Two chicken eggs. One glass of black tea without added sugar.
- For lunch: Soup made from broccoli. Add 100 grams of broccoli, two small bunches of parsley, and a little salt to the chicken broth (about 300 ml) boiled in advance. Cook over low heat for twenty minutes.
- For dinner: two slices of rye bread, one tomato, 100 grams of boiled broccoli (steamed or in water). One glass of tomato juice.
Ninth and tenth days (mode No. 5):
- For breakfast: 100 grams of boiled broccoli with added salt. Two boiled carrots.
- For lunch: 100 grams of boiled broccoli with added salt. 100 grams of boiled fish (any fish can be used, in particular river or sea).
- For dinner: 200 grams of boiled broccoli with added salt. One potato, boiled in its jacket.
The drinking regime of this diet allows you to take clean water, mineral water, and from time to time low-fat dairy drinks (kefir, milk, fermented baked milk, etc.) without any additives, fillers or flavorings. But drinks with added sugar should be completely eliminated from the diet.
Buckwheat with broccoli
- Many people love broccoli and yogurt salad. Prepare it in several stages: mix 300 g of chopped cabbage with chopped garlic, a glass of low-fat yogurt and a tablespoon of olive oil.
- A list of broccoli salad dishes for weight loss would be incomplete without a combination of cabbage and meat. The recipe for the dish is simple. We suggest you cut the boiled chicken breast into medium pieces, add garlic, cheese and chopped broccoli to it. Season the salad with low-fat sour cream and salt to taste.
- We advise you to take note of the simple preparation of puree soup with broccoli in it. Boil chicken fillet, add chopped onion and broccoli to it. Use a blender to turn the mixture into a thick soup consistency. Before serving, decorate with herbs - beautiful dishes become even tastier.
- An excellent dietary soup with vegetables for weight loss can be made without adding chicken. How to cook? Everything is the same - it’s as simple as shelling pears! The recipe for the dish is as follows. Sauté chopped onions and cabbage stems. After this, cook the cabbage inflorescences for a quarter of an hour in boiling water. When this time is up, add the onion to the pan and cook for another 7 minutes. Salt and pepper the dish if you like. Then remove from heat, you can diversify the taste with Bechamel sauce and nutmeg. If necessary, swirl the dish in a blender to taste. Bon appetit!
- Many people wonder how to steam broccoli. so that you can then eat it either as an independent dish, or in combination with your favorite ingredients. This method of cooking not only preserves all vitamins, but is also the most healthy. To master it, wash and cut the cabbage inflorescences and leave to cook in a double boiler for no more than half an hour. At the end, you can add a little salt and sprinkle with lemon.
- If you don’t know how to deliciously cook broccoli to enhance weight loss so that the whole family will appreciate the dish, we suggest you master a simple omelet. To prepare it, cook the cabbage in salted water for 10-15 minutes. Don't waste this time in vain: it's better to beat 4 eggs with ¼ cup of grated cheese, 1 tbsp. l. milk and nutmeg to taste. Then pour the mixture over the boiled vegetable and place the dish in the oven for about 5 minutes. Then invite everyone to the table for a healthy and delicious breakfast!
Among the many diets for weight loss, nutrition programs based on vegetables are very popular. They allow you to get rid of fat accumulations quickly enough, without starving, without harm to your health. The ingredients for such diets are inexpensive and available all year round. Such effective sources of weight loss include broccoli, or cabbage (the Latin name for the vegetable is Brassica sylvestris).
Broccoli is a subspecies of cauliflower, cultivated since the times of Ancient Rome. In Italy, it is recognized as a worthy rival to the No. 1 product in terms of health benefits, the olive. It is not the leaf part of this vegetable that is edible, but not the fully opened inflorescences. Tender, very tasty “baskets” of asparagus cabbage are suitable for preparing salads, side dishes, soups, and fresh juices. Today, prominent politicians, actors, and show business celebrities use broccoli as a means of losing weight, preferring this vegetable to medications or expensive procedures.
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.
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.
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
| 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. |
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.
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.
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).
– a fairly nutritious product that will help you lose weight without starving. Cabbage can be eaten in almost unlimited quantities, since the calorie content is only 30 Kcal per 100 grams of product. Among the main positive aspects of the diet are:
- saturating the body with useful substances and vitamins;
- practically the lowest calorie diet, with the exception of perhaps a diet based on sauerkraut and some mono-diets;
- antioxidant effect;
- preventive action against certain diseases.
The duration is ten days, every two it is supposed to change the diet. That is, there are five power modes in total.
Broccoli diet for 10 days: menu
First two day period
- Breakfast: two hundred grams of steamed broccoli (the dish can be salted), as well as a cup of unsweetened tea.
- Lunch: light chicken broth, one hundred grams of boiled broccoli. to taste, coffee is not advisable.
- Dinner: 250 grams of boiled cabbage, a cup or two of tea, sugar is prohibited.
Second two-day period
- Breakfast: stewed cabbage with bell pepper. To prepare, pour olive oil into a frying pan, then, after heating, throw in two hundred grams of broccoli, a clove of garlic, passed through a garlic clove and chopped pepper. Cook the dish for 20 minutes over low heat, adding water if necessary.
- Lunch: stewed broccoli with tomatoes. The recipe is identical, only the ingredients you need are 150 grams of cabbage, half an onion and a couple of chopped tomatoes. Dishes are allowed to be salted. You can wash down your food with natural juice or mineral water.
- Dinner: the menu is similar to the first meal.
Third period
- Breakfast: cabbage, cream and boiled beef. The preparation is as follows: boil one hundred grams of meat and chopped broccoli. Then put everything on a plate, chop the beef too, season the dish with cream or sour cream. You can drink kefir with a minimum percentage of fat.
- Lunch: two hundred grams of boiled cabbage, natural juice.
- Dinner: 150 grams of low-calorie meat, steamed or boiled, tea or plain water.
The fourth period
- Breakfast: one hundred grams of boiled broccoli, steamed, unsweetened tea.
- Lunch: broccoli soup, glass of juice.
- Dinner: a couple of slices of rye bread, vegetable salad with broccoli, tomato juice.
Fifth period
- Breakfast: boiled cabbage (one hundred grams) with two carrots.
- Lunch: one hundred grams of dietary corn, boiled or steamed, the same amount of boiled broccoli.
- Dinner: two hundred grams of broccoli, cooked in your favorite way, one jacket potato.
On a diet, it is allowed to add salt to dishes, but sugar is prohibited. Any drinks are possible, but it is better to limit yourself to natural juices, black or green tea. Of course, sweet purchased water is prohibited.
Broccoli diet 10 days: reviews
Kirilenko Alexander: “We can say that this is one of the most effective diets. In 10 days I lost almost 5 kilograms. Of course, it’s unusual to be on a cabbage diet, because previously I liked to eat pizza in the evenings and enjoy cake and tea.”
Dobrovina Veronica: “I love broccoli, so a diet based on this product is a pleasure. I lasted 10 days, it was easy, although I started to get a little tired of the cabbage at the end of the diet. Various broccoli recipes saved me. During the entire diet I was able to lose a little less than 6 kilograms.”
Kurtaeva Marina: “I was able to evaluate the effectiveness of the diet only the second time. At first I lost my temper, but then I gathered my will into a fist. In ten days I lost seven kilograms. The situation was saved by broccoli recipes, and, fortunately, there are many of them.”
Broccoli diet: results
During the first six days of the diet, you can lose up to eight kilograms, and in all 10 days - about 12. On average, women and men lost 7-8 kg over the full period of the diet, and only a few were able to lose more than 10 kg. Perhaps they take longer, or these are characteristics of the body.
Broccoli has a number of beneficial properties:
- reduces the feeling of hunger due to the presence of coarse dietary fiber;
- contains a lot of vitamins;
- is able to saturate the body, as well as almost completely provide the necessary micro- and macroelements.
Cabbage contains large quantities of vitamin A, PP, B1, B2, B5, B6, B9, C, E, K. It includes macroelements such as calcium, magnesium, potassium, sodium, and phosphorus. Microelements include iron, zinc, copper, selenium and manganese.
Some components exceed the body's daily requirement, for example, vitamin C contains 89.2 mg per hundred grams, while only 60 mg is needed for the normal functioning of body systems.
In addition, it contains some amino acids that are difficult to find in other foods. For example, valine, leucine, lysine, threonine, isoleucine and tryptophan.
Green beans and broccoli diet
In combination, broccoli on a diet has more benefits than individually. We’ve sorted out the properties of cabbage, so let’s look at green beans.
This product has the following properties:
- contains vegetable protein, which is absorbed much better than animal protein:
- contains fiber, which dulls the feeling of hunger;
- the calorie content of beans is even lower than broccoli, and is 23 kcal per 100 g of product;
- green beans help cure some infectious diseases due to the presence of large amounts of sulfur;
- the plant speeds up metabolism;
- Beans are good for diabetics, as they help normalize the amount of sugar in the lymph.
The broccoli and beans diet is incredibly healthy, with it you are sure to achieve your goal without much difficulty. In addition to losing weight, it gets rid of the “garbage” that has accumulated over time.
The duration of the diet is a week. There should be five meals daily, and it is important that dinner is a few hours before bedtime.
Broccoli diet - menu
We will not provide a menu for each day of the diet, but will only make a list of possible dishes and products for each meal.
- One hundred grams of beans and the same amount of cabbage are perfect for breakfast. The ingredients can be steamed or boiled. It is allowed to season dishes with olive oil. You can also eat a few pieces of rye bread and oatmeal in the morning.
- Second breakfast includes fruits or berries. It is forbidden to eat only bananas and grapes. 200 g – standard portion.
- Lunch can consist of broccoli and bean soup, dietary fish, or chicken fillet.
- For an afternoon snack, eat low-fat yogurt or drink kefir.
- Dinner includes a vegetable salad with two main ingredients, or you can simply boil broccoli and beans.
It is allowed to wash down food with any natural drinks, for example, freshly squeezed juices, tea, etc. Drinking alcohol and... If you can’t imagine life without that last drink, then limit yourself to just a cup a day. Sugar and cream should also not be used. Salt is okay, but in moderation.
And remember that any diet will give more effect along with exercise. Practice at home for at least thirty minutes.
You can go on a diet again no earlier than two months after its completion.
Broccoli and cauliflower diet
In fact, this diet is no different from the diet based on broccoli and green beans. The duration of such a diet is seven days. A sample meal menu is presented below.
- Breakfast: 150 grams of boiled broccoli and 100 grams of cauliflower. You can reduce the amount of vegetables, add a couple of toasters. Wash everything down with kefir, juice or tea.
- Second breakfast: you can make a cabbage salad and season with olive oil, or eat some fruit.
- Lunch: here you are allowed to eat a piece of lean meat or fish, light soup, pureed cabbage soup, or oatmeal.
- Afternoon snack: vegetable salad, baked vegetable or fruit salad with low-fat yogurt.
- Dinner: You can also bake vegetables here. A small portion of lean meat and soup are also allowed. Cabbage should be included in one of the dishes.
People with gastritis, other gastrointestinal diseases and pancreatitis are prohibited from eating broccoli. Contraindications are also possible in case of individual intolerance.
Broccoli diet - reviews
Moskovchuk Tatyana: “It is worth noting that the diet is effective, although it was difficult for me personally to adhere to. As the diet requires, I gave up sugar and all harmful foods, studied at home for exactly thirty minutes, I don’t have the strength for more, and I don’t even want to.”
Sopchuk Anna: “I didn’t like the diet. I tried it both with beans and cabbage + beans. Although the diet is not as meager as in mono-diets, on the third day I could not stand the taste of broccoli, “somehow” I tolerated beans. I had to look for another method of losing weight.”
Gorpishina Sasha: “I survived a week on broccoli and beans, but I won’t repeat this diet again, because cabbage really gets boring. It is healthy, low-calorie, but personally, in recent days it has started to cause a gag reflex in me. I managed to lose 5 kg. I'm satisfied with the result."
Broccoli at night when dieting
Often in the evening you wake up with an excessive appetite. Almost all diets prohibit evening snacks, but not cabbage. Broccoli is a product that can be eaten in any quantity. The vegetable can be boiled or cooked in a double boiler. You can diversify the second dinner with a few carrots, spinach, avocado or salad. It is not advisable to use other products.
If the feeling of hunger does not leave you, eat foods rich in plant protein. This can be chickpea (Turkish nut) puree, almonds, pistachios, walnuts. In addition, yogurt, kefir or low-fat cottage cheese also satisfies hunger.
Broccoli - recipes, diet
Eating only boiled broccoli is very difficult. Fortunately, there are unusual ones that will make the diet easy and relaxed.
Broccoli with mushrooms
Ingredients:
- 350 g cabbage;
- 350 g champignons;
- 15 g ginger;
- 35 ml vegetable oil;
- 50 g cheese;
- 900 ml water;
- 25 g sour cream;
- salt, pepper, cumin.
Preparation
- Peel and cut the mushrooms into slices.
- Peel the ginger and grate it.
- Boil water, salt it and throw in the pre-washed and separated broccoli. Cook for about three minutes.
- Heat a frying pan in oil and add mushrooms to the bowl.
- After ten minutes of cooking, add ginger and spices. Cook for another three minutes.
- Then throw in the cabbage and season everything with sour cream.
- Finally, sprinkle the dish with cheese. Let the ingredients sit for ten minutes with the lid closed.
Diet: Broccoli soup
Ingredients:
- 300 g broccoli;
- 210 g spinach;
- 850 ml vegetable broth;
- eight shrimp;
- 55 ml soy sauce;
- 15 g ginger;
- 200 ml cream;
- 4 slices of bread;
- 20 g sugar;
- 50 ml olive oil;
- 10 g sesame seeds;
- several cloves of garlic;
- salt.
Preparation
- Chop the onion and fry in oil.
- Grate the ginger and wash the vegetables.
- Prepare a broth from vegetables, throw chopped cabbage into the hot stew.
- Add ginger, onion, sauce and sugar.
- After seven minutes, add the spinach to the pan and cook the dish for about five minutes.
- Then pour in the cream and salt the dish.
- When the soup has cooled, transfer it to a blender and puree it.
- Separately, boil the shrimp in salted water. Let them cool, then remove shells, etc.
- Grate the bread with peeled garlic and cut into two cloves.
- Finely chop the bread slices and fry.
- One serving of the dish should include a couple of shrimp and a few cubes of bread.
How to cook broccoli on a diet
You can also bake broccoli with fish. One of the recipes is presented below.
Ingredients:
- 500 g broccoli;
- 500 g hake;
- 150 ml milk;
- 200 ml water;
- 60 g whole grain flour;
- 150 g Dutch cheese;
- 55 g butter;
- 25 g lemon juice;
- vegetable oil;
- half a glass of bread crumbs;
- pepper, salt.
Preparation
- Boil the cabbage with salt, then drain the water. Divide the broccoli into pieces.
- Grease a baking dish with vegetable oil, lay out the cabbage, and then the prepared fish.
- Pour lemon juice over the dish and add salt.
- Grate the cheese. In a separate bowl, mix 45 ml of melted butter, flour, water and milk. Season the dressing with salt and pepper. Add cheese, mix well.
- Pour over the fish.
- In a separate container, combine the remaining melted butter with bread crumbs and sprinkle the dish with them.
- Cook for twenty minutes at 185°C.
Dietary broccoli
You can also make an omelet from broccoli. To do this you will need:
- 200 g broccoli;
- one egg;
- 50 g sour cream;
- a piece of cheese;
- spoon of ground rye crackers.
Preparation
- Divide the cabbage into pieces, wash and boil.
- Place broccoli on a greased baking sheet.
- Separately mix the egg, sour cream and grated cheese.
- Pour the dressing over the vegetable and sprinkle croutons on top.
- Cook in the oven for half an hour at medium temperature.
- Bon appetit!
Diet broccoli soup
Ingredients:
- 400 g turkey;
- 500 g broccoli;
- 500 g zucchini;
- two liters of water;
- 10 ml vegetable oil;
- ground pepper and chili, salt, spices to taste, dill.
Preparation
- Wash and grind the meat.
- Boil water, throw the turkey in it, cook for about one hour.
- Divide the cabbage into florets and wash it.
- Also wash the zucchini and cut into small slices.
- Place vegetables in a preheated frying pan and cook for approximately four minutes.
- Once the meat is cooked, add the broccoli and zucchini to the pan.
- Salt the dish and add seasonings. Cook the soup for ten minutes.
- Finely chop the chili pepper and herbs.
- Pour the dish into a blender and puree it.
- Garnish the soup with pepper and dill, pouring into bowls.
How to replace broccoli in your diet
Broccoli is a unique product that cannot be replaced by anything. There are no other similar products with identical taste. If broccoli is on your diet menu, then you will have to eat this product. Things are better - you can use cauliflower, but then you will have to increase the cooking time, since the product takes longer to boil.
Broccoli is a favorite product of slim women. With its help, you can forget about the pangs of hunger in the name of your figure. With proper preparation and skillful selection of ingredients, the result is a dish with only 100 - 300 calories!
Benefits of broccoli for weight loss
- One of the important advantages of this type of cabbage is its low calorie content. During a diet, you can easily replace high-calorie foods with it.
- The high content of soluble fiber gives a quick feeling of fullness and eliminates cravings for sweets.
- The vegetable is endowed with diuretic and laxative effects, which also has a beneficial effect on weight loss.
- Contains a considerable amount of protein, which makes it possible to be more energetic throughout the day and burn more calories.
- Helps regulate hormone levels. The nutrients found in the plant reduce the level of estradiol, which is responsible for the accumulation of fat.
- Promotes fat burning. Digesting broccoli requires a lot of energy from the body, as it contains a lot of fiber.
Dietary recipes with broccoli
These recipes are perfect for breakfast or dinner.
Broccoli baked in the oven
Broccoli – 1 head
Garlic – 1 clove
Salt, pepper - to taste
Lemon juice – 2 tsp.
Divide the broccoli into florets, add salt and pepper. Grate the top with garlic, squeezed through the garlic press. Then wrap in foil and place in a preheated oven for ten minutes. Before serving, sprinkle with lemon juice.
Broccoli with tomato sauce
Broccoli – 300 g
1 egg
Onion – 1 medium size
Tomato sauce – 100 g
Salt, pepper - to taste
Divide the broccoli into florets and boil for three minutes. Finely chop the onion and fry lightly in olive oil. Then mix the fried onion with beaten egg and tomato sauce, pepper and salt. Place the broccoli in a tray, pour the resulting sauce over it and place in a preheated oven for ten minutes. The end result is a delicious dietary dish.
Broccoli puree
Broccoli – 300 g
Medium sized onion - 1 head
Olive oil – 1 tbsp. lie
Divide the vegetable into inflorescences and steam. Lightly fry the onion in olive oil. Mix everything and blend in a blender. Pepper and salt to taste. The result is a healthy dietary puree that can easily replace a full dinner.
Soufflé with broccoli and spinach
Broccoli – 400 g
Adyghe cheese – 100 g
Spinach – 1 bunch
1 egg
Olive oil – 2 tbsp. lie
Divide the cabbage into inflorescences and place in boiling water, to which add a little citric acid and salt. Cook for three minutes.
Then mix with chopped spinach and blend in a blender, pepper and salt. Mix broccoli and spinach puree with beaten egg.
Then pour two tablespoons of olive oil into the bottom of the mold, place the resulting mass there, sprinkle grated cheese on top and place in a preheated oven for fifteen minutes.
Broccoli salad
Broccoli – 1 head
Balsamic vinegar - 2 tsp.
Almonds – 2 tbsp. lie
1 medium onion (finely chopped)
Ground black pepper - to taste
Salt - to taste
Roast and chop the nuts. Pour a tablespoon of olive oil into a frying pan and add the onion there, fry over low heat until golden brown.
Divide the cabbage into florets and steam. Then place in a container, add almonds, onions, vinegar, pepper and salt. Mix everything.
You'll get a great low-calorie salad (it's only 102 calories).
Salad with broccoli, bell pepper and feta cheese
Broccoli – 300 g
Feta cheese – 100 g
Natural non-fat yogurt – 100 ml
Chopped garlic – 1 clove
Lemon juice – 1 tbsp. lie
Sesame – 1 tsp.
Bell pepper – 1 fruit
Add cheese to yogurt and beat, add lemon juice, chopped garlic and diced pepper, then add steamed cabbage, you can add one tablespoon of green peas. Mix all ingredients carefully. This salad only has 125 calories.
Broccoli and cauliflower salad
Broccoli – 1 head
Cauliflower – ½ fruit
Water – 125 g
Lemon juice – 2 tbsp. lie
Olive oil – 2 tbsp. lie
Dry crushed garlic - 1/2 tsp.
Oregano is dried. – 1/2 tsp.
Sugar – 0.5 tsp.
Salt – 0.5 tsp.
Pitted olives – 0.5 cans
Sun-dried tomatoes – 50 g
Divide the cauliflower and broccoli into florets and steam for about five minutes. Mix olive oil, lemon juice, oregano, garlic, sugar and salt.
During this time you need to stir it several times. After thirty minutes, the salad can be consumed.
It has no cholesterol and only 120 calories, making it ideal for weight loss.
The following recipes are good for lunches
Broccoli and spinach soup
Broccoli – 3 florets
Olive oil – 1 tbsp. lie
Vegetable broth – 500 ml
Pepper, salt - to taste
Cut the vegetable into small florets. Pour oil into a frying pan, add chopped spinach and simmer a little over low heat, stirring.
Pour vegetable broth into the pan, bring to a boil, add stewed spinach, broccoli, salt, pepper and cook for ten minutes.
Puree soup with broccoli and zucchini
Broccoli – 450 g
Medium zucchini – 1 fruit
Carrots – 1 fruit
Shallots – 2 heads
Sour cream 15% fat – 1 tbsp. lie
Bouillon cube
Vegetable broth – 1 liter
Parsley – 1/2 bunch
Divide the cabbage into inflorescences, grate the carrots on a coarse grater. Cut the zucchini and onion into small cubes.
Then add one chicken broth cube and chopped vegetables to one liter of vegetable broth. Cook for 10 – 15 minutes. Then we blend the soup in a blender. When serving, add sour cream and parsley.
These recipes are perfect for snacking
Broccoli and orange smoothie
Broccoli – 300 g
Freshly squeezed orange juice – 200 g
In a juicer, squeeze out the broccoli juice and pulp, mix with orange juice and get an excellent low-calorie vitamin drink.
Broccoli and kefir drink
Fresh broccoli juice with pulp – 200 g
Kefir 1% fat – 200 g
Mix kefir with broccoli juice and add one teaspoon of lemon juice. The end result is a diet drink.
Fasting days with broccoli
Fasting days are usually carried out one to two days a week, but it can be done less frequently - once every two weeks. On such days, food should be very light and with a minimum amount of calories.
Broccoli for fasting days can most often be used as the basis of the diet.
A prerequisite is to drink plenty of water, 1.5 - 2 liters per day. Water can be replaced with weak black tea or rosehip tea and, of course, without sugar.
If you are going to eat only broccoli on a fasting day, then per day you can consume up to a kilogram of the vegetable, steamed, baked or boiled, but without using fat.
In this case, you can lose up to 0.5 kilograms of excess weight per day.
Alternatively, you can combine broccoli in dishes with other low-calorie vegetables, fruits or drinks.
Unloading menu on broccoli
- For breakfast, steam broccoli and add grated apple.
- For lunch, prepare vegetable soup from broccoli, carrots, beets and tomatoes.
- For an afternoon snack, broccoli with low-fat kefir.
- For dinner, only steamed broccoli.
