Diet with broccoli for weight loss. A healthy diet on cabbage: how to use broccoli for weight loss correctly

Vegetable-based nutrition programs are popular among the many weight loss diets. They allow quickly enough, without starving, to get rid of fat accumulations without harm to health. Ingredients for these diets are inexpensive, available all year round... These effective sources of weight loss include broccoli, or asparagus cabbage (the Latin name for the vegetable Brassica sylvestris).

Broccoli is a subspecies of cauliflower, cultivated since the days of Ancient Rome. In Italy, it is recognized as a worthy competitor to the # 1 product in terms of usefulness, olive. It is not the leafy part that is edible in this vegetable, but not fully opened inflorescences. Delicate, very tasty "baskets" of asparagus are suitable for making salads, side dishes, soups, fresh juices. As a means for losing weight, broccoli is used today by prominent politicians, actors, celebrities of show business, preferring this vegetable to medications or expensive procedures.

Benefits of broccoli for weight loss

There are several varieties of this garden plant. The most common is the calabrese, the fork of which looks like a bluish-green umbrella with a handle. There is also Chinese broccoli, red, purple, beneforte. The nutritional value and the qualities useful for losing weight are identical for all varieties. Nutritionists recommend using this vegetable for those who wish to adjust their weight because of the combination of several properties that contribute to weight loss.

Low calorie content

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

High in fiber

Coarse dietary fibers fill the stomach, maintaining a feeling of fullness for a long time, since they are practically not digested in the gastrointestinal tract. This helps to cleanse the intestines of toxins, toxins, free radicals, and, which is especially important for losing weight, reduces appetite.

The presence of vitamins and minerals

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

Vitamins are present:

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

The presence 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 United States, the addition of amino acids in the treatment of obesity significantly accelerates the process of losing weight.

Harm

Asparagus can be harmful if consumed in excessive amounts. Then an excess of nutrients is formed in the body, due to which side effects may develop:

hives (an allergic reaction to vitamin A, of which broccoli contains more than carrots);
indigestion (coarse fiber can irritate the gastrointestinal mucosa);
sleep disturbance (due to an overdose of B vitamins);
a change in the composition of the blood (an excess of potassium sometimes leads to failures in the processes of hematopoiesis);
structural disturbance bone tissue(can be caused by excess calcium as well as its lack).

Attention! Great importance has a way of cooking broccoli. So, it is not recommended to deeply fry this vegetable in a large amount of fat, since carcinogens are formed during such heat treatment. It is not advised to cook 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 part of the menu. Diets are also very popular, where it serves as a staple product.

10-day

The diet program is divided into two stages. It is not difficult to comply with it, since the diet of the diet is very diverse, snacks from fresh fruits 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 regimen, it is the same as with other types of weight loss diets - 2 liters per day. You can drink clean filtered water, it is also allowed to use fruit or vegetable juices, tea, coffee. Sugar, smoked meats, hot spices, alcohol must be completely abandoned, salt must be limited.

Daily menu

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

It is important! If you follow the dietary regimen, you should strictly adhere to the specified menu, do not change the sequence of its stages. Each phase of a weight loss diet is designed to achieve specific 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 days strict

With the help of such a diet in 3 days, you can lose weight by 2-3 kg, but it is not easy to observe it: for cooking, the express program involves the use of only two types of cabbage - cauliflower and broccoli. You need 1.5 kg of vegetable products per day, they should be steamed or baked. To improve the taste, you can add mild spices, herbs, lemon juice. Drinking is allowed mineral water still or unsweetened tea.

Fasting days

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

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

Salads can be made from these products, where you can add a little lemon juice or fruit vinegar. The number of meals is arbitrary. The daily rate of fluid is at least 2 liters, you can drink clean water, green tea without sugar. Judging by the reviews, you can lose 2 kg per day.

In all cabbage weight loss diets, foods are allowed to be eaten raw, boiled, stewed or baked. But even with such strict restrictions, the menu can be diversified, and the dishes can be cooked deliciously. A few simple broccoli recipes are listed below.

Recipes

Broccoli and chicken fillet puree 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. Cover with water and cook for about half an hour. Then add cabbage disassembled into inflorescences, a pinch of salt and cook for another 10-15 minutes. Drain the broth, turn the rest into a homogeneous mass using a blender. Combine the puree with the right amount of broth, add oil, a pinch of salt. Serve garnished with herbs.

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 onions, boiled broccoli inflorescences and an 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 its 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 greens.

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

Calabrese omelet

Boil cabbage forks disassembled into inflorescences in salted water (about 10-15 minutes), then put it in a deep bowl, pour with 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, as well as dill or basil. The greens need to be finely chopped, crushed the garlic, then all the ingredients must be mixed. Boil broccoli in slightly salted water for 1-2 minutes, cool, transfer to a salad bowl, pour over the sauce, stir gently.

Vegetable Salad

Boiled broccoli and carrots, as well as fresh cucumbers and onions are the ingredients in this tasty, filling and healthy salad for weight loss. They are cut into thin strips (carrots can be grated on a coarse grater), add a spoonful of lemon juice and olive oil, mix gently.

Calabrese and tomato salad

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

Broccoli and Yogurt Liquid Salad

This dish, very popular among supporters of a healthy diet, is prepared in a very simple way: broccoli, disassembled into inflorescences and steamed, is mixed with yogurt and olive oil. For 300 g of vegetable, you need a glass of low-fat yogurt.

Contraindications

Some people are allergic to all varieties of cauliflower. Such people will have to choose another diet for weight loss that does not contain these vegetables. With increased acidity of gastric juice, broccoli is not recommended to be eaten 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).

The broccoli diet offers a light and tasty menu for 10 days to be made with the calculation of the balance of proteins, fats, carbohydrates and minerals. The recipes for this diet are not complicated. The diet allows you to eat a few more foods that will help make the diet not as monotonous as with standard mono diets.

With the help of a broccoli diet, the body will not lose, but will acquire useful 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 achieve weight loss of up to 8 kg in 10 days.

The diet period is divided into 5 parts, each of which includes 2 days. In two-day periods, the menu should be composed in the same way.

In addition to the diet, boiled chicken, fish, low-calorie raw and boiled vegetables, low-fat dairy products, freshly squeezed juices are allowed. It should become an indispensable part of the diet, since it promotes intestinal peristalsis. Salt should be consumed in minimal quantities, not less than 2 liters per day, it will help speed up metabolism.

Of course, during the diet, it is forbidden to eat fried, smoked, fatty fish and meat, milk and cottage cheese with high fat content, sausages and sausages, high-calorie cheese, as well as drinking alcoholic and carbonated drinks.

The benefits of broccoli

Broccoli is rightfully considered a storehouse of substances useful for humans.... Its green color and fresh look speaks for it. Cabbage came to us from sunny Italy, where it grew at first as an ordinary weed, and only one event helped turn it into a delicious healthy product.

Broccoli should not be cooked for a long time, otherwise its useful properties will be lost, it is better to use cabbage raw. This property has even been recorded by a historical event.

About three thousand years ago, the Romans, being strong and independent warriors, conquered one territory after another. Once they decided to starve out of an Italian town, which did not want to surrender. They took it under siege and for a long time could not understand what its inhabitants eat and why they do not surrender. The brave Italians did not give up because they ate broccoli (from Latin bracchium - fist). It grew like a weed, and only the extreme situation of the Italians made them taste it.

Since then, this cabbage has become known all over the world, because it has a mass useful properties- for example, it gives a slimming effect due to the presence of coarse fibers, which short term able to satisfy the feeling of hunger. Broccoli is low in calories (30 kcal per 100 g) and this is another plus for choosing a diet based on this product. The Italians also gave it the name oliverivale - the rival of the olive, which confirms its value as a natural product rich in microelements and vitamins.

Daily menu

The menu is calculated for 10 days, the same diet is recommended every two days. The recipes are easy to prepare and available to any housewife.

1-2 days

Have breakfast - 1 boiled egg, toast with low-fat cheese, coffee without sugar;
Lunch - broccoli in sour cream, bread;
Dinner - fresh broccoli salad, tomato juice.

2-3 days

We will have breakfast - 150 g of low-fat cottage cheese, 1 medium-sized tomato, green tea;
Lunch - broccoli soup with vegetables, 150 g of boiled turkey breast;
We have dinner - 200 g of raw broccoli, bread, tea without sugar.

4-5 days

We have breakfast - 150 g of low-fat cottage cheese, tea or coffee without sugar;
Lunch - fresh broccoli salad with vegetables, 150 g of boiled low-fat fish;
Dinner - mushroom casserole with broccoli, tomato juice.

5-6 days

We will have breakfast - yogurt, 1 boiled egg, bread, orange juice;
We have lunch - 150 g of fresh broccoli, 150 g of boiled turkey breast;
Dinner - broccoli in sour cream, toast with cheese, tea without sugar.

7-8 days

We will have breakfast - 2 broccoli cutlets, orange juice;
Lunch - broccoli puree soup, bread;
We have dinner - 150 g of fresh broccoli, 150 g of boiled beef, tea without sugar.

9-10 days

We will have breakfast - 2 broccoli cutlets, toast with low-fat cheese, coffee without sugar;
Lunch - boiled low-fat fish, salad of fresh tomatoes and cucumbers;
For dinner - 200 g of fresh broccoli, 100 g of low-fat cottage cheese, orange juice.

Dish recipes

Ginger salad

You will need: fresh broccoli cabbage, cauliflower, asparagus, radish, tomato, - all ingredients 30-40 g each, a leaf of green lettuce. Rinse the cabbage and disassemble into inflorescences, cut the ingredients into strips. Season: with olive oil, soy sauce, sugar (half a teaspoon), salt and thyme. Add other seasonings as desired.

Italian fresh salad

For the salad you will need: broccoli, celery, walnuts- all the ingredients are 30–40 g each. Rinse the cabbage and disassemble into inflorescences, cut the ingredients into strips. Season: honey (1 tablespoon), wine vinegar, oil (preferably olive) and salt, top with pomegranate seeds.

Light cutlets

Rinse cabbage (500 g) and divide into parts, boil in salted water (10 minutes). Mix the boiled broccoli in a blender with flour (3 tablespoons), egg (1 pc.). Add pepper and seasonings to taste. Form small patties, fry in a little oil for 15 minutes, turning over. At the end of frying, close and leave for 5 minutes. languish on the stove.

Broccoli in sour cream

Rinse cabbage (500 g) and divide into parts, simmer with a little oil for 15 minutes, add 3 tbsp. tablespoons of low-fat sour cream, a little vegetable oil, salt and pepper to taste, and leave for another 5 minutes. languish.

Soup-puree

Rinse cabbage (500 g) and divide into parts, simmer with a little oil for 15 minutes. Cut potatoes (2 pcs.) Into small pieces, cook. Saute onions and carrots over low heat with the addition (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 make a regular broccoli soup with vegetables, then you need to exclude the blender from the cooking process and not add cream.

Broccoli cabbage, which looks like miniature green trees, is sold today in every supermarket and is probably well known to everyone. Alas, many treat this product with prejudice, believing that nothing delicious can be prepared from it.

In addition, broccoli is not only delicious, but also very healthy. According to some properties, it leaves far behind not only its relative - white cabbage, but also many other vegetables. Small green buds 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 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 keep it for at least 1.5-2 hours.

At the same time, there are only 30 kcal in 100 grams of broccoli boiled in water or steamed. This is one of the lowest calorie vegetables in the negative calorie group. This means that in order to assimilate all the useful substances from green inflorescences, the body has to spend more calories than they contain. It is this property that makes broccoli for weight loss an almost irreplaceable product.

Losing weight on broccoli - benefits for the body, diet recipes with photos and diet menus

A monotonous menu of boiled or steamed asparagus can be boring in 10 days, despite the fact that additional ingredients are changed every two days. To prevent this from happening, non-standard recipes can be used on a broccoli diet.

Ginger salad

You will need: fresh broccoli, cauliflower, asparagus, radish, tomato, ginger root - all ingredients 30-40 g each, a leaf of green lettuce. Rinse the cabbage and disassemble into inflorescences, cut the ingredients into strips. Season with: olive oil, soy sauce, sugar (half a teaspoon), salt and thyme. Add other seasonings as desired.

Italian fresh salad

For the salad you will need: broccoli, grapefruit, celery, walnuts - all the ingredients are 30-40 g. Rinse the cabbage and disassemble into inflorescences, cut the ingredients into strips. Season: honey (1 tablespoon), wine vinegar, oil (preferably olive) and salt, top with pomegranate seeds.

Light cutlets

Broccoli in sour cream

Rinse cabbage (500 g) and divide into parts, simmer with a little oil for 15 minutes. Cut potatoes (2 pcs.) Into small pieces, cook. Saute the 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 make a regular broccoli soup with vegetables, then you need to exclude the blender from the cooking process and not add cream.

Mushroom casserole

Rinse cabbage (500 g) and divide into inflorescences, simmer with a little oil for 15 minutes. When finished, place it evenly in a baking dish. Rinse the mushrooms, cut into small pieces, put on top of the broccoli, add a tablespoon of oil.

Stir 2 eggs, 100 g of low-fat milk and half a glass of flour, add 100 g of grated hot cheese to this mass. Cover the cabbage with mushrooms with the dough, garnish with the rest of the cheese on top. Cook in the oven at 200 degrees for 30 minutes.

Cooking broccoli for weight loss is a sheer pleasure. This is because recipes are available even to a novice housewife and consist of only a few stages of preparation. Cabbage has long won the hearts of all culinary gourmets because of its versatility.

What they just don't do with it - they eat it fresh, boil it, steam it, fry it, bake it ... The list of its combinations can be compiled indefinitely, 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 pick up something to 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 slimming broccoli salad dishes would be incomplete without the combination of cabbage and meat. The recipe is simple. We suggest you cut the boiled chicken breast into medium pieces, add garlic, feta 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 elementary in cooking broccoli puree soup in the composition. Cook chicken fillet, add chopped onion and broccoli to it. Use a blender to turn the mixture into a thick soup consistency. Garnish with herbs before serving - beautiful dishes become even tastier.
A wonderful dietary soup with a vegetable for weight loss will turn out without adding chicken. How to cook? Everything is the same - as easy as shelling pears! The recipe for the dish is as follows. Saute chopped onions and cabbage stalks. After that, boil the cabbage inflorescences for a quarter of an hour in boiling water. When this time is up, add the onion to the pot and cook for another 7 minutes. Season with salt and pepper, if desired. Then remove from heat, you can vary the taste with Béchamel sauce and nutmeg. Scroll to taste in a blender if needed. 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 beneficial. To master it, wash and cut the cabbage inflorescences and leave to cook in a double boiler for no more than half an hour. Finally, you can add a little salt and sprinkle with lemon.
If you do not know how to cook broccoli deliciously to activate weight loss, so that the whole family will appreciate the dish, we suggest that you master a simple omelet. To prepare it, boil the cabbage in salted water for 10-15 minutes. Do not waste this time: it is better to beat 4 eggs with ¼ cup grated cheese, 1 tbsp. l. milk and nutmeg to taste. Then pour the mixture over the boiled vegetable and send the dish to 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 cook delicious low-calorie meals with Italian cabbage from time to time. Here we present several recipes for meals that include the above dietary regimes for the day.

One of the effective diet foods are different variants cabbage, so broccoli for fast 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 many different 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, it also turns out to be very tasty.

To make slimming broccoli soup, you need a simple list of ingredients. This list includes:

the cabbage inflorescences themselves - 350 g;
potatoes - 350 g;
onion - 2 pcs.;
chicken broth - 1.6 l;
leeks - 35 g;
bay leaf to taste;
garlic - 1 head;
water - 2 l;
celery - 170 g;
carrots - 180 g.

Instructions on how to cook soup:

Place the onion peeled from the husk in a saucepan with water, add 2/3 of celery and a whole carrot there.
Cook until boiling, then simmer over low heat for another half hour.
Divide the cabbage into inflorescences, cut the leek and the rest of the celery into cubes. Repeat the same with potatoes.
Put these vegetables in chicken broth, bring to a boil.
Throw out the onion from the vegetable broth. Finely chop the carrots with celery, send them to the broth.
Season with lavrushka, boil the dish for 5 minutes, allow to cool and process the ingredients until puree with a blender.
Put the resulting mixture into the broth.

If you don't know what to eat, 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 uniform 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 a salad you will need:

bell pepper - 1 pc.;
salt to taste;
wine vinegar - 2 tablespoons;
olives - 150 g;
olive oil - 1 tablespoon

Rinse the inflorescences thoroughly under cold water, then cut into smaller pieces and blanch for about 3 minutes.
Wash the pepper, remove the stalk and seeds from it, cut into strips.
Mix the chopped vegetables, add the halved olives.
Season with oil, vinegar, salt.

Buckwheat with broccoli

One of the most dietary cereals is buckwheat. Even with a low calorie content, it is very useful, so losing weight with it does not bring 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 groats in several waters, clean them of debris, then add water and cook.
Wash carrots with cabbage and onions too, chop arbitrarily.
Send all the vegetables to the buckwheat, cook for about 20 minutes more, season with salt and oil.

Contraindications

Despite the fact that broccoli has many beneficial properties, eating it abundantly can be harmful. Such a diet should be abandoned for people with high acidity, diagnosed with stomach or intestinal ulcers. 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, women in position, 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 healthy vegetable can harm the body in some cases. Contraindications for broccoli include individual intolerance and a possible allergic reaction. A careful study of the properties of this type of cabbage has shown that it can aggravate the situation in severe diseases of the stomach and pancreas, and in acute or chronic form. With increased acidity, you should not use this product either.

Exiting the diet

In addition to the diet, boiled chicken, fish, low-calorie raw and boiled vegetables, low-fat dairy products, freshly squeezed juices are allowed. Vegetable soup should become an indispensable part of the diet, as it promotes intestinal peristalsis.

Of course, during the diet, it is forbidden to eat fried, smoked, fatty fish and meat, milk and cottage cheese with high fat content, sausages and sausages, high-calorie cheese, as well as drinking alcoholic and carbonated drinks.

The benefits of broccoli

Broccoli is rightfully considered a storehouse of substances useful for humans. Its green color and fresh look speaks for it. Cabbage came to us from sunny Italy, where it grew at first as an ordinary weed, and only one event helped turn it into a delicious healthy product.

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Since then, this cabbage has become known all over the world, because it has a lot of useful properties - for example, it gives the effect of losing weight due to the presence of coarse fibers, which in a short time can satisfy the feeling of hunger. Broccoli is low in calories (30 kcal per 100 g) and this is another plus for choosing a diet based on this product.

Up to this point, among the adherents of broccoli, we have talked about only one country - Italy. Although nowadays broccoli is becoming more and more popular all over the world. With its help, the whole of Europe and America is reduced in weight.

According to the information received, broccoli as an effective source of weight loss is used by a large number of politicians, celebrities of show business and cinema. Popular and well-to-do people, as a means to reduce weight, purchase not advertised medications, not expensive procedures or operations. Most of them use a simple and cheap vegetable.

Thus, with the help of broccoli it is actually possible to lose weight quickly. In addition, it brings tremendous health benefits as well as appearance. And this is not fiction!

The juicy flesh of broccoli contains an important supply of antioxidants, components that fight the aging of cells in the body, prolonging our beauty and youth.

And broccoli is also considered one of those rare foods that contain full list amino acids essential for the human body:

Isoleucine
Valine
Lysine
Leucine
Threonine
Methionine
Phenylalanine
Tryptophan

Over a six-day period of adherence to this diet (main phase), based on broccoli, plumb lines of five to eight kilograms are often traced, for a full ten-day period (main auxiliary phase) - nine to twelve kilograms.

You can read about the impact of each of them on the process of losing weight in our Indian diet article. In the Indian diet, the staple food for weight loss is rice, which, like broccoli, contains all eight amino acids that are so important in our diet.

There is another positive aspect of the broccoli diet.

Properties aimed at increasing the general tone of health:

strengthening of cartilage 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 powerful in preventing as well as curing numerous serious diseases:

for example, the substance sulforaphone, which is contained in broccoli inflorescences, prevents the growth of cancer cells.
the stems of this plant also have a beneficial effect on the healing process of 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 receiving significant "doping" for health!

Let's highlight the main benefits of the Broccoli Diet:

Mineral and vitamin diversity
Significant antioxidant effect
Extremely low calorie intake with significant satiety
Prevention of an impressive list of diseases
Time-tested product

All diet menus are designed for ten days.

Its structure involves five changes in diet, in other words

two days - regime number 1,
the next two days - regime No. 2, etc.
until the last mode # 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 by adhering to this diet for six days, you are allowed to choose whether to complete this diet for you or to extend the course for another four days.

It should be noted that following the sixth, and specifically the seventh, eighth, ninth and tenth days of this diet are added to your plumb line in one day approximately in the range from 600 to 1000 grams. 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 obesity. The broccoli-based diet is discussed in more detail below.

The first and second days (mode # 1):

For breakfast: 200 grams of boiled broccoli (in water or steam) with the addition of salt. One to two cups of black tea without the use of granulated sugar.
For lunch: 150 grams of boiled chicken with 250 ml. a little salted chicken broth. 100 grams of boiled broccoli (steamed or water) with the addition of salt.
For dinner: 250 grams of boiled broccoli (in water or steam) with the addition of salt. One to two cups of sugarless black tea.

For breakfast: Broccoli, made by stewing in olive oil, with the addition of garlic and bell peppers. Pour some olive oil into a deep frying pan, put 200 grams of broccoli, one crushed garlic clove, and one finely chopped bell pepper in it. Add a little salt.

Simmer for twenty minutes, covered over low heat. If the water evaporates, it is allowed to top up 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 some olive oil into a deep skillet, place 150 grams of broccoli, half a medium-sized onion, and two ripe tomatoes, cut into slices. 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 top up it. One glass of any vegetable juice (preferably freshly squeezed, but store-bought is also allowed).

For dinner: The same as for "Breakfast".

Fifth and sixth days (mode # 3):

For breakfast: Salad made from broccoli, low fat sour cream and boiled beef. Prepare in the process of cooking 100 grams of beef, mix it with 100 grams of broccoli fresh or thawed, finely chopped, add two tablespoons of low-fat table sour cream, add a little salt. One glass of low fat kefir. It is still permissible 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 bowl of boiling water. Boil for no longer than five minutes.
For dinner: 150 grams of boiled beef with salt. One glass of plain purified water.

MORE ABOUT: Favorite diet - results, reviews, photos before and after

Seventh and eighth days (mode No. 4):

For breakfast: 100 grams of boiled broccoli (steamed or in water). Two chicken eggs. One glass of black tea without added sugar.
For lunch: Broccoli soup. Add 100 grams of broccoli, two small bundles of parsley to the pre-boiled chicken broth (about 300 ml), add a little salt. Simmer 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 salt. Two boiled carrots.
For lunch: 100 grams of boiled broccoli with salt. 100 grams of boiled fish (it is permissible to use any fish, in particular, river or sea).
For dinner: 200 grams of boiled broccoli with salt. One potato, boiled in its uniform.

The drinking regimen of this diet allows you to take pure water, mineral water, from time to time low-fat dairy drinks (kefir, milk, fermented baked milk, etc.) without any additives, fillers and flavors. But drinks with added sugar must 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.
The list of slimming broccoli salad dishes would be incomplete without the combination of cabbage and meat. The recipe is simple. We suggest you cut the boiled chicken breast into medium pieces, add garlic, feta 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 elementary soup in cooking with broccoli in the composition. Cook chicken fillet, add chopped onion and broccoli to it. Use a blender to turn the mixture into a thick soup consistency. Garnish with herbs before serving - beautiful dishes become even tastier.
A wonderful dietary soup with a vegetable for weight loss will turn out without adding chicken. How to cook? Everything is the same - as easy as shelling pears! The recipe for the dish is as follows. Saute chopped onions and cabbage stalks. After that, boil the cabbage inflorescences for a quarter of an hour in boiling water. When this time is up, add the onion to the pot and cook for another 7 minutes. Season with salt and pepper, if desired. Then remove from heat, you can vary the taste with Béchamel sauce and nutmeg. Scroll to taste in a blender if needed. Bon Appetit!
Many people wonder how to steam broccoli. then to 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 beneficial. To master it, wash and cut the cabbage inflorescences and leave to cook in a double boiler for no more than half an hour. Finally, you can add a little salt and sprinkle with lemon.
If you do not know how to cook delicious broccoli to enhance weight loss, so that the whole family will appreciate the dish, we suggest that you master a simple omelet. To prepare it, boil the cabbage in salted water for 10-15 minutes. Do not waste this time: it is better to beat 4 eggs with ¼ cup grated cheese, 1 tbsp. l. milk and nutmeg to taste. Then pour the mixture over the boiled vegetable and send the dish to the oven for about 5 minutes. Then invite everyone to the table for a healthy and delicious breakfast!

Correctly selected power supply system and physical exercises help to tidy up the figure. Our topic today is a broccoli diet that is not harmful to your health and will reduce weight in no time.

Everyone knows that broccoli actively contributes to weight loss. In addition to obtaining the desired volumes, you will cleanse the body of harmful toxins. Broccoli is a dietary product that has a calorie content of 34 kcal. per 100 g.

The essence of the diet

In addition to weight loss, broccoli has other benefits for humans. With daily use, metabolic processes and brain performance improve. In addition, cabbage is a kind of prevention of osteoporosis, diseases of the stomach and pancreas.

Broccoli is recommended for effective weight loss, as the body is quickly saturated with the product. A diet based on this cabbage provides for the use of up to 1000 kcal. per day. For 10 days of adherence to the diet, you can get rid of 8 kg.

Many losing weight are interested in what they eat broccoli with? You can dilute the diet with carrots, avocados and tomatoes.

As you know, evening meals contribute to the deposition of fat and weight gain. But what to do when you want to eat, but not? The beauty of a broccoli diet is that you can eat even an hour before bed! It is useful to eat a dietary vegetable at any time of the day, since it contains a minimum of calories.

Unfortunately, not everyone can adhere to this method of losing weight, since the active component of the vegetable can exacerbate diseases. Broccoli is not recommended for people with:

diseases of the pancreas;
high acidity of stomach juice.

Now the question of whether it is healthy to eat broccoli has been resolved. The vegetable has only a positive effect on the internal organs.

Basis of the diet

The diet has become popular due to its low calorie content. Those who have lost weight note that even after a small portion of broccoli (100 g), the feeling of hunger disappeared. What else can you eat besides cabbage? The menu allows:

River fish - trout, pike, bream.
Chicken breast, turkey meat.
Vegetable oil.
Vegetables, especially those with a high percentage of water;
Chicken eggs.
Green and black tea without sugar, as well as herbal teas.
Freshly squeezed juice, mainly pineapple, orange and vegetable.
Dairy products with a low percentage of fat.

At first glance, this is a small volume of products. However, it is able to provide the body with the necessary trace elements that must be present in the diet every day. will help diversify the menu.

In the broccoli diet, only fatty foods, smoked meats and pickles, as well as confectionery products are excluded from the menu. The diet is prohibited from the use of sugar and sugary carbonated drinks. You can add salt to food, but very little, since salt prevents the excretion of excess fluid.

For a snack, boiled or stewed cabbage is suitable, to which you can add a few pieces of carrots, spinach, avocado. A light salad will satisfy your hunger and won't harm your weight loss.

Menu for 10 days

The broccoli diet is based on the principle of alternating the diet every 2 days. The total duration is 10 days.

Day 1, 2	Breakfast	Steamed broccoli (200 g), a mug of green tea.
	Dinner	Chicken breast broth, boiled cabbage (100 g), orange juice.
	Dinner	Boiled broccoli (250 g), black tea.
Day 3, 4	Breakfast	Stewed cabbage with bell peppers.
	Dinner	Broccoli with tomatoes, a glass of still water.
	Dinner	Boiled cabbage (200 g), carrot juice.
Day 5, 6	Breakfast	Salad with broccoli, low-fat cream and boiled beef, 1% kefir.
	Dinner	Boiled cabbage (200 g), pineapple juice.
	Dinner	Boiled chicken breast (150 g), a glass of still water.
Day 7, 8	Breakfast	Steamed cabbage (100 g), 2 eggs, herbal decoction.
	Dinner	Broccoli cream soup, still water.
	Dinner	Rye crispbread, vegetable salad, vegetable juice.
Day 9, 10	Breakfast	Mix of cabbage and carrots.
	Dinner	Boiled fish (100 g), the same amount of broccoli.
	Dinner	Stewed cabbage, jacket potatoes.

What can replace broccoli with? Unfortunately, on a diet, the product cannot be replaced by anything. There are simply no alternative vegetables with the same taste and effect. If the diet involves taking broccoli, then she needs to eat. You can use cauliflower in some recipes, but you will need to increase the cooking time. V Everyday life this type of cabbage can be replaced with zucchini, cauliflower, Brussels sprouts, spinach.

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Broccoli, or, in other words, asparagus cabbage, can be called an unspoken symbol of getting rid of extra pounds. This vegetable with a long history allows you to lose weight and improve your own health, although not everyone likes the taste.

However, remembering the saying that beauty requires sacrifice, many dreaming of slim figure people force themselves to eat broccoli. In fact, you can not suffer, but find in advance that will allow you to get rid of extra pounds with taste.

The diet has some peculiarities, so you should not thoughtlessly follow its rules - first you need to find out, at least, the pros and cons.

Essence and features

There are two types of diets - strict (with one component in the menu) and gentle (with a variety of dishes). You won't have to eat only asparagus cabbage for several days in a row - losing weight will, although not completely rational, but close to this.

This is due to the fact that the body cannot hold out for a long time on only one dish, since no product contains all the necessary components for the healthy life of all human organs. Even broccoli, which is praised by many nutritionists of the world, is not able to saturate a person with the whole complex of nutrients, so other products are introduced into the menu.

Asparagus itself is used as an effective weight loss ingredient for many reasons. The calorie content of thermally processed broccoli is 28-30 units per 100 g of the finished dish. To get rid of extra pounds, you need to consume an average of 1200 kcal per day, so even 4 kg of food will not be able to harm the figure, even if you somehow manage to eat that amount.

Another plus of asparagus is its glycemic index, which is only 10 units. To prevent the dish from harming the figure, this figure should be below 15. A low glycemic index means that the carbohydrates contained in broccoli will slowly turn into glucose, so it will be produced in portions, without excess, which would be deposited in the form of fat folds.

Broccoli, like many other vegetables, can be boiled, baked, stewed, added to stews, and salads. You can also fry or cook asparagus in batter, but this method of processing is not suitable for a diet. But you can choose for yourself any recipes for interesting dishes with additional ingredients that will suit your taste.

The advantage of a broccoli diet is that the amount of fat and carbohydrates in the diet is reduced to a minimum. But the proteins remain - the menu contains boiled eggs, beef, chicken and, therefore, the muscles will not feel the negative impact of losing weight.

Interesting! Broccoli has become popular since Ancient rome... The legionnaires were never able to conquer a small village by starvation, where the inhabitants were growing unpretentious asparagus all year round. As a sign of respect for the endurance of people, the Romans retreated and gave the cabbage the name broccoli, in consonance with the Latin word "bracchium", which means "fist".

Principles of the method

The technique is designed for 10 days, the menu of which is repeated in pairs. The broccoli diet is actively used in America and European countries, since it gives tangible results in a short time and collects positive reviews. Gradually, different variations of the diet appeared, but in the classic form it remains as popular as ever.

Asparagus can help you lose weight if you follow these rules:

All dishes are boiled, steamed, baked or stewed without prior frying.
Salt and sugar are not added to the dishes. If you refuse these flavors for the entire time of the diet, then the swelling will quickly subside, the appetite will decrease, the metabolism will return to normal.
You need to eat 4-6 times a day, preferably at regular intervals, and make small portions. This will allow the digestive system to work without unnecessary stress, and the body will not have time to get hungry.
Drink at least 8 glasses every day pure water without gas to normalize the water-salt balance.
Choose the right broccoli. Ideal inflorescences are 11-16 cm long, saturated with a dark color with a firm structure and closed “buds”. There should be no extraneous odors.

Healthy food can be delicious too. Despite the fact that asparagus is cooked without salt during the diet, you can season dishes with natural spices that do not stimulate the appetite, fresh or frozen herbs, lemon juice and a little olive, coconut or flaxseed oil.

breakfast - a small portion of asparagus without additives cooked according to all the rules of the diet;
second breakfast - a glass of green, black or herbal tea without sweeteners (you can add lemon if you wish);
lunch - a stew of asparagus cabbage, carrots, onions and pieces of pre-cooked chicken meat without skin and fat;
afternoon tea - a small portion of asparagus, cooked according to all the rules of the diet, without additives;
dinner - boiled or steamed asparagus, a glass of dried fruit or tea compote.

Menu 3 and 4 days of the diet:

breakfast - stewed broccoli with bell pepper and garlic without pre-frying;
second breakfast - a small portion of boiled or steamed broccoli;
lunch - a stew of broccoli, tomatoes, carrots and onions;
afternoon tea - a glass of any low-fat fermented milk drink;
dinner - a small portion of boiled or steamed broccoli.

Menus of the 5th and 6th day of the diet:

breakfast - stew or salad of broccoli, lean beef or veal and low-fat sour cream with herbs and spices;
second breakfast - a little boiled or steamed broccoli;
lunch - the same as for the second breakfast;
afternoon tea - the same as for the second breakfast;
dinner - boiled or steamed meat (lean beef or veal) without salt and spices.

Menus 7 and 8 days of the diet:

breakfast - salad of broccoli, boiled eggs, olive oil, lemon juice and herbs;
second breakfast - a small portion of boiled or steamed asparagus;
lunch - for chicken broth without meat;
afternoon tea - a small portion of boiled or steamed asparagus;
dinner - a stew of broccoli, onions and tomatoes with 1-2 slices of black bread or croutons from it.

Menu 9 and 10 days of the diet:

breakfast - salad of boiled asparagus and boiled carrots with lemon juice;
second breakfast - a small portion of boiled or steamed broccoli;
lunch - fish baked in the oven (pollock, pike perch, blue whiting) stuffed with asparagus inflorescences;
afternoon tea - a small portion of boiled or steamed broccoli;
dinner - baked in the oven "boats" of potatoes stuffed with broccoli.

The dishes on the menu can be replaced at your discretion with those that contain broccoli, but you like more to your taste. The only rule is all additional ingredients must be dietary.

Dish recipes

A monotonous menu of boiled or steamed asparagus can be boring in 10 days, despite the fact that additional ingredients are changed every two days. To prevent this from happening, non-standard recipes can be used on a broccoli diet.

Broccoli and apple salad

300 g of broccoli is washed with water, disassembled into inflorescences and boiled in boiling water for 5 minutes.

Then, a medium-sized cut peeled apple and a lemon cut along with the zest are added to the cabbage (in case of allergy to citrus fruits, this component is excluded from the recipe). Finely chopped greens are added to the salad, and seasoned with a small amount of olive oil.

This salad is perfect for breakfast or dinner.

Broccoli in tomato sauce

This side dish can be used as an addition to meat and fish dishes. For this, the asparagus cabbage is washed, disassembled into inflorescences and boiled in boiling water for 3 minutes.

In a separate bowl, chopped onion is soaked in hot boiled water for 10-15 minutes. After that, it is mixed with a beaten egg and 100 g of tomato paste with a minimum of additives. Boiled inflorescences of asparagus cabbage are poured with sauce and sent to a preheated oven for 10 minutes.

Chicken broccoli puree soup

Poultry fillet without skin and fat is cooked until tender (30-40 minutes after boiling), then removed from the broth. Add 1⁄2 celery root, 400 g washed broccoli inflorescences and 1 finely chopped onion... When the asparagus becomes soft (after 10-15 minutes), remove the pan from the heat, add the chicken fillet cut into pieces, and then beat the whole mixture with a blender. After that, the soup is again put on the fire and cooked for 5-6 minutes, if necessary, you can add boiling water to make the consistency more liquid.

Green salad of broccoli, cottage cheese and cucumbers

300 g of washed broccoli inflorescences are mixed with 3 chopped boiled eggs, 3 sliced cucumbers and 100 g low-fat cottage cheese. 4-5 chopped garlic cloves, herbs and a small amount of olive oil are added to the dish.

Effect and opinions on the technique

A diet with broccoli for effective weight loss promises a plumb line of up to 12 kg in 10 days, but in fact this is more an exception than a rule - usually during this period it is possible to lose only 5-7 kg. This does not mean that the broccoli diet is ineffective, since the results are influenced by the individual characteristics of the body and the initial weight of the losing weight. In addition, the set of products used for weight loss plays a role.

Depending on the effect obtained, the reviews of those who have tried the broccoli diet differ. For example, the girl Catherine writes: “I love broccoli, so I chose this particular diet - I was frustrated with the rest. In 10 days I dropped 4 kg, the only minus in the cost of cabbage ( healthy eating will not be cheap). I made broccoli mashed potatoes and salads, and also bought jars of baby food - with them it is easy to control the calorie content and weight of the dish. "

Another girl, Naila, left the following review: “It was very difficult for me to follow this diet, because I was constantly hungry. As a result, sometimes I allowed myself prohibited foods, and ended up losing weight after 8 days. The plumb line during this time is small - only 3 kg. I will not take the diet into service, because it was difficult, but it really helps someone. "

conclusions

A broccoli diet allows you to quickly get rid of extra pounds, but the result will not last long if you return to the previous principle of nutrition without changes.

This technique is only a temporary measure, and not the most rational one, so you should not resort to it without special need.

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