Sauerkraut for weight loss

How cabbage helps you lose weight

When fresh cabbage undergoes lactic acid fermentation, the result is a fermented product. If you regularly include it in your diet, excess body weight will gradually begin to disappear.

How exactly does fermented product promote weight loss:

• Low calorie content is the main advantage of the product; its energy value per 100 g is 19 kcal.
• A feeling of quick saturation of the body, since the vegetable itself is rich in soluble fiber. These substances in the body, absorbing water, begin to increase in size, thereby eliminating the feeling of hunger, a feeling of satiety appears and the craving for food consumption decreases. This feature of sauerkraut has a reflex and neuroendocrine characteristic.
• Reduced fat absorption, but this feature of the product has not yet been fully studied. The presence of probiotics in sauerkraut plays an important role. According to Japanese scientists, it is thanks to the beneficial bacteria contained in food that hydrolysis is reduced, which prevents the absorption of fats. On the contrary, the natural elimination of fat masses is enhanced. To study this phenomenon, experiments were conducted on animals. Products rich in lactobacilli prevent fat cells from being deposited in the body during the absorption stage in the intestines. Dutch scientists also studied this function of culture. Therefore, they recommend that obese people be sure to include fermented and other foods rich in probiotics in their diet. They also have a beneficial effect on metabolism.

In general, a large number of experts have been studying the functions of sauerkraut, in particular, its ability to positively influence body weight, gradually reducing it.

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Positive results were experimentally obtained from both men and women.

Note! Sauerkraut has a huge impact on weight loss due to the ability to reduce fat absorption and instantly saturate the body.

Why does it help you lose weight?

Sauerkraut is a special product obtained by lactic acid fermentation of fresh cabbage.
When regularly added to the diet, it allows not only to control weight, but also to reduce body weight. Among the mechanisms by which sauerkraut is useful for weight loss are the following:

1. Low calorie content. One of the main advantages of the dish is its low energy value (about 19 kcal per 100 grams).
2. Development of a feeling of satiety. Sauerkraut contains large amounts of soluble fiber. These dietary fibers, after entering the body, begin to actively absorb water and increase in volume, quickly satisfying hunger and reducing cravings for food. The mechanism is reflex and neuroendocrine in nature. According to scientists, this circumstance can be used to control the eating behavior of obese people.
3. Reduced fat absorption. The exact mechanisms of this effect are not fully understood. This is believed to be due to the presence of many probiotics (live cultures of beneficial bacteria) in sauerkraut. Japanese scientists have proven that lactobacilli present in the product suppress the hydrolysis and subsequent absorption of fats in the lumen of the digestive tube, and enhance the excretion of fat particles along with feces. Experiments on animals demonstrated similar results: fermented foods prevent the growth of fat depots at the stage of absorption in the intestine. Dutch experts recommend including foods with probiotics in the treatment regimen for obesity. They argue that weight normalization is also associated with the production of short-chain fatty acids and the suppression of chronic inflammation, which is reflected in overall metabolism.

https://www.youtube.com/watch?v=ytpressru

In total, quite a lot of research has been conducted on the effects of sauerkraut on body weight. Most of them showed positive results, both in women and men.

Let's remember that in the last article we looked at 9 proven facts about the benefits of sauerkraut →

Sauerkraut really helps control body weight, mainly due to inhibition of fat absorption and rapid development of a feeling of satiety.

Rules for using sauerkraut

In order for the benefits of sauerkraut for weight loss to be noticeable and tangible, you need to follow several basic rules when consuming this product:

• You need to take into account the calorie content of the salt that is used in preparing this dish. 100 g contains 50% of the optimal dosage for a person per day. If more salt enters the body than normal, this will lead to swelling and a jump in blood pressure. The daily norm is no more than 100–150 g; you should also avoid brine.
• It is better to use a sour product as a snack, and not as an addition to the main meal. The marinated product can be heated in the microwave.
• You can add sauerkraut to your afternoon or evening meal. This product is perfectly compatible with other dishes or foods, especially protein ones. It will give the body the fiber it needs for good metabolism, start the processes of weight loss and take care of the intestinal microflora. This food is incompatible with fatty foods, otherwise it is fraught with dyspeptic disorders. Due to its low energy value, sauerkraut is suitable for evening meals or snacks; it can even be eaten at night.
• You need to add more liquid to your diet. In addition to the basic water regime, you need to drink an additional 0.6 liters of water for every 100 g. The liquid will help remove salts from the body; thanks to it, the daily intake of sauerkraut can be increased to 240 g.

There are no difficulties in the rules for consuming sauerkraut; you need not to exceed the daily salt limit and maintain a water regime.

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Health benefits of sauerkraut

Just a spoonful of such cabbage has the daily requirement of vitamin K. The vegetable contains zinc, manganese, potassium, calcium, iron, sulfur and a large supply of vitamins C, B, A, E and PP. All these elements have a beneficial effect on the condition of the body.

We need vitamin C to strengthen the immune system, and vitamin B is important for strengthening the nervous system.

In short, the benefits of cabbage are as follows:

• Improves the functioning of the stomach and intestines.
• Lowers bad cholesterol.
• It is useful to drink thirty grams of cabbage juice in the morning. This is especially important during the season of viral and colds.
• Just one hundred and fifty grams of product can cover the daily requirement of vitamin C.
• The vitamin K it contains improves blood clotting.
• Prevents allergic reactions that aggravate bronchial problems.
• Stimulates intestinal function and eliminates constipation. All this is due to the high content of plant fiber.
• Contains lactobacilli, which have a beneficial effect on intestinal microflora.

Low-calorie dishes with sauerkraut

Sauerkraut can be an ingredient in many low-calorie dishes that are suitable for a weight loss diet.

Diet cabbage soup

To prepare this dish you need:

• 0.1 kg chicken fillet;
• 0.2 kg sauerkraut;
• 60 g rice;
• 1 medium carrot;
• half an onion;
• a bunch of dill;
• pepper;
• bay leaf to taste.

Salt is not necessary in this dish; it is better to avoid it, but you can add salt if you wish.

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Step-by-step instruction:

• The chicken fillet needs to be boiled, after boiling, wait a couple of minutes and drain the liquid.
• Pour in 0.8 liters of water, reduce heat and cook for 8–12 minutes, skimming off the foam.
• Finely grate the carrots and chop the onion.
• Add carrots and onions to future cabbage soup and cook for 7 minutes.
• Prepare the sauerkraut, chop it, and add it to the other ingredients in the pan.
• Remove the fillet from the pan, cool, chop, pour back and cook in cabbage soup.
• After about 5 minutes, add the spices. Cook for another third of an hour until ready.
• The finished dish needs to sit a little for 10 minutes.
• You can add greenery for decoration.

Also, according to reviews, cabbage soup goes well with a slice of lemon or a spoonful of sour cream when serving.

Carrot and cabbage salad “Brush”

The finished salad can be used as a side dish, complemented by other meat products, with which cabbage goes well.

For the salad you will need:

• 0.2 kg sauerkraut;
• half an onion;
• 1 carrot;
• a little vegetable oil, if possible replace it with olive oil;
• salt and sugar in case of emergency;
• dill to taste if desired.

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Cooking steps:

• Prepare the carrots, grate them on a coarse grater, cut the onion into half rings, chop the dill.
• Rinse cabbage that is too sour with water.
• Mix cabbage, onions and carrots, add salt and sugar if necessary.
• Season the finished salad with oil, no more than 1 tablespoon.

The vinaigrette

There is a variation of this dish that is made from baked vegetables.

To prepare, prepare:

• potatoes – 5 pcs.;
• carrots – 2 pcs.;
• beets – 2 pcs.;
• green peas – 100 g;
• sauerkraut – 100 g;
• pickled cucumbers – 3 pcs.;
• olive oil for dressing;
• ground black pepper to taste.

Take all vegetables of medium size.

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How to prepare vinaigrette:

• All fresh vegetables must be boiled, peeled and cut into cubes.
• Then chop the pickles and sauerkraut.
• Mix all ingredients, add canned peas.
• Season the salad with oil and spices, if necessary, add salt and mix.

Sauerkraut diet

If you decide to go on a cabbage diet, then, as doctors advise, you should eat fermented milk products for breakfast, and include cabbage dishes for lunch and dinner.

You can create a menu for a sauerkraut diet yourself. Choose from options for breakfast, lunch and dinner, based on your taste and the availability of food in the refrigerator.

Breakfast (4 options)

Lunch (3 options)

Dinner (4 options)

Method for preparing cabbage at home

Experts recommend that all people fighting obesity and overweight prepare sauerkraut at home on their own, rather than buy it on store shelves. To do this at home, you need to take 1 kg of white cabbage and 25 g of salt.

Cooking steps:

• Chop the cabbage, place in an enamel or glass bowl, add salt and stir very well.
• Then it needs to be compacted well using a wooden masher.
• Cover with a plate on top and place a weight of approximately 5 kg.
• For fermentation to occur, it must take from 5 days to 1 week. This product should be stored at room temperature.
• Every 2-3 days, you should lift the plate and poke the starter with a fork to help it get rid of excess gases.
• The finished dish can be transferred to another glass container and stored in the refrigerator.

This dish becomes most useful 8–9 days after the start of the ferment. German experts came to this opinion.

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Composition, benefits and harms of sauerkraut

Chop a medium head of cabbage.
Stir in grated carrots, 3 tablespoons salt, 10 black peppercorns, 2 tablespoons vinegar and 2 bay leaves. Place the prepared mixture in a pan or other container under a press for 3–5 days. Fry a medium onion in olive or sunflower oil. Grate the carrots, add the onions and fry for 5 minutes. Add the fermented vegetable, stir a spoonful of tomato in a glass of water and pour it over the vegetables. Simmer for 20 minutes until done.

Sauerkraut - chop 0.5 kg with a knife, add 1.5 cups of flour, an egg, a tablespoon of sugar and a teaspoon of soda. Mix everything thoroughly. Fry over low heat until done.

Finely chop a small carrot and a medium onion and fry in vegetable oil. Take the broth, add chopped potatoes to it and cook for 7-10 minutes. Then add 200 grams of cabbage starter, salt and pepper to taste and cook for 3 minutes. Then turn it off and add herbs at your discretion.

In order to diversify the cooking recipe, you can add boiled beans or rice to the soup.

The uniqueness of sauerkraut is that this product contains special lactic acid bacteria, which are released during the fermentation process. They burn fat, which leads to weight loss.

Apart from this, sauerkraut has the following weight loss benefits:

• Contains fiber, which quickly saturates the body and leaves you feeling full for a long time;
• Helps speed up metabolic processes;
• Stimulates intestinal function, removes toxins and waste (read about other ways to cleanse the body here);
• Promotes the body's absorption of proteins;
• Reduces cholesterol levels;
• Helps normalize blood sugar levels;
• It has a negative calorie content - 100 g of cabbage contains only 20 kcal.

The use of such cabbage for weight loss should not be based on the use of sauerkraut exclusively. The diet should be complete and balanced, and cabbage should be the leading, but not the only product. Ideally, cabbage is supplemented with proteins:

• boiled chicken meat;
• eggs;
• baked or boiled fish.

You can also supplement with carbohydrate foods, for example, buckwheat or boiled dark rice.

It is important to limit portions of consumption, and, if possible, completely exclude the following products:

• white bread;
• sweets, baked goods;
• potatoes in any form;
• fatty foods;
• alcohol.

To avoid side effects and serious problems, it is necessary to approach such a diet with caution. If you are a true fan of sauerkraut, then your body needs to be prepared for such a diet by regularly including cabbage in your diet. If after consuming no side effects are detected, you can safely go on one of the presented diets.

Unlike fresh white cabbage, its pickled version is much tastier and healthier. When the vegetable ferments, lactic acid bacteria are released, which retain all the benefits for the body in the cabbage. Just one tablespoon of this product is a daily dose of vitamin K (responsible for normal blood clotting). Vitamins B (for the nervous system) and C (for immunity) are also present.

Is it possible to eat sauerkraut at night, will it add pounds? Answer: it is possible and even necessary. The benefit of sauerkraut for weight loss also lies in its low calorie content. For example, 100 grams of salad contains only 20 calories, and if you season the dish with vegetable oil, it contains 50 calories. Nutritionists classify this vegetable as a product with a “negative” calorie content, because the human body spends more energy resources on digesting the product than it receives.

During a diet, it is not necessary to starve yourself, mocking your body. A diet menu for weight loss based on fermented vegetables can be varied, nutritious and tasty. The first and second dietary courses are prepared from the healthy product. Below in the text are recipes for soup, lean cabbage soup and an original salad made with the addition of a vegetable for weight loss.

Everyone will love this light, tasty soup. This dish is prepared quickly and easily. Required ingredients:

• chicken bouillon;
• carrots – 1 piece;
• onion – 1 pc.;
• cabbage – 160 g;
• potatoes - two pieces;
• sunflower oil;
• salt, seasonings.

1. Finely chop the onion, chop the carrots on a coarse grater.
2. Fry vegetables over medium heat for 20 minutes;
3. Add cabbage to the pan, stir, simmer for a few minutes.
4. Heat the broth. When it boils, add potatoes and salt.
5. Add the prepared vegetables to the pan and cook for 15 minutes.

Vegetable salads are a popular dish, even outside of the diet. We recommend trying the original dietary vinaigrette. Components:

• boiled vegetables - beets and carrots (one piece each);
• pickled cucumber – 1 piece;
• bulb;
• cabbage – 200 g;
• canned peas – 2 tbsp. l.;
• olive oil – 2 tbsp. l.;
• greenery.

1. Vegetables are cut into medium cubes.
2. Cabbage, peas, and chopped herbs are added to them.
3. Season the salad with oil.

Diet cabbage soup

Nutritious, aromatic cabbage soup will not leave anyone indifferent. This lean dish fits perfectly into any low-calorie nutrition program. Ingredients:

• onions – 2 pcs.;
• carrot – 1 pc.;
• cabbage - half a kilo;
• tomato paste - one tablespoon;
• vegetable oil;
• greenery;
• pepper and bay leaf.

1. The cabbage is washed well, chopped and stewed a little (15 minutes).
2. Pour some boiled water into the frying pan and simmer for 30 minutes over low heat.
3. Chop carrots and onions. Fry for 6-7 minutes until golden brown. Add tomato paste, mix the ingredients, cook for a couple more minutes.
4. Place the cabbage and other vegetables in a saucepan and add water.
5. Throw in pepper and bay leaves.
6. We wait until the cabbage soup boils and cook for 10 minutes.
7. Decorate the dish with herbs.

Attention! The information presented in the article is for informational purposes only. The materials in the article do not encourage self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

Rules for choosing a product in a store

Not all people are ready to ferment their own cabbage at home, so they go to the store to buy it.

When choosing a finished product, you need to consider a few tips:

• You should not choose pasteurized products; due to heat treatment, all beneficial microorganisms die;
• You need to avoid preservatives; all chemical additives present in the dish help increase its shelf life, but negatively affect the quantitative composition of beneficial bacteria; a quality product is created from just two main ingredients;
• You should not buy a product with sugar in its composition, it also negatively affects the growth of beneficial bacteria, and also increases the calorie content of the product.

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Contraindications and adverse reactions

If you do not follow a strict dosage when consuming sauerkraut, you may develop side effects:

• The appearance of swelling, increased blood pressure. This occurs due to excess salt entering the body.
• Increased stomach acidity levels. It is contraindicated to include sauerkraut in the diet for people with inflammation of the stomach, duodenum, ulcers and gastritis.
• Decreased functional activity of the kidneys. If you have kidney disease, it is also not recommended to include this product in your diet.
• Increased gas formation. If you eat more cabbage than normal, fermentation and putrefaction processes are started in the human body, resulting in flatulence.

It is important! Before including sauerkraut in your diet for weight loss, you need to consult a doctor and get his approval to avoid possible harm to the body.

Recipes for dietary sauerkraut dishes

Sauerkraut with beans

• Sauerkraut with salt – 0.5 kg
• Boiled beans – 250 g
• Finely chopped onion – 1 pc.
• Ground coriander - pinch
• Salt and pepper - to taste
• Bay leaf – 1 pc.

Wash the cabbage, add water, bay, onion and pepper. Boil for forty minutes. Then add the ground beans and cook for another ten minutes. This will make a wonderful cabbage soup for weight loss.

Cabbage cutlets with buckwheat

• Minced chicken breast – 50 g
• Egg whites – 2 pcs.
• Boiled buckwheat – 1/2 cup
• Sauerkraut – 200 g

Finely chop the cabbage, mix with minced meat, egg whites and buckwheat. Form cutlets and fry in a small amount of sunflower oil.

Stewed cabbage with beans

• Cabbage – 300 g
• Boiled beans – 200 g
• White onion – 1 pc.

Simmer the cabbage until tender, add the beans and stewed onions, mix everything and simmer over low heat for another ten minutes.

Despite all the delights of the vegetable, the cabbage diet does not have enough vitamins and nutrients. Therefore, you should not observe it for more than four days.

This nutrition program can be used again only after a month. In 4 days, with proper nutrition, you can lose up to 2 kg.

Contraindication

• Not recommended for diabetes.
• Use should be limited if you have hypertension.
• The vegetable is contraindicated in case of increased stomach acidity.
• If you have kidney disease, cabbage sauerkraut with salt is not recommended; a salt-free method is more suitable.
• Should not be used if you have pancreatic disease.

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