So, what’s so great about cabbage? Many Japanese people have adopted the method of eating one-sixth of a cabbage before a meal to lose weight and stay in shape.
The Cabbage Diet Phenomenon in Japan
The cabbage diet has become a popular weight loss method in Japan. Those wanting to shed some pounds simply eat one-sixth of a cabbage before any meal of their choice and chew slowly. They then halve their rice intake during the main meals, making it easier to lose weight. This method is favored in Japan, with even doctors trying it out and achieving great results.
Japanese people often eat cabbage to lose weight.
A few years ago, a Japanese medical doctor, Terashi Yoshinori, ate one-sixth of a boiled or raw cabbage as a salad before each meal and chewed slowly for 10 minutes to create a sense of fullness. This allowed him to reduce his subsequent food intake by half. After three months, he had lost almost 20kg. Another doctor, Uchiba Lian, is said to have used this method and lost nearly 43 kg.
What’s the Science Behind the Cabbage Diet?
Cabbage is a favorite among many, not just for its taste but also for its nutritional value. Belonging to the Brassica family, cabbage contains approximately 25 calories and 1.8 grams of fiber per 100 grams. In addition to being high in fiber, it is rich in vitamins A, K, and C, folic acid, calcium, potassium, iron, and phosphorus. The nutrients found in cabbage can help the skin fight against oxidation, boost the human immune system, reduce inflammation, lower the toxicity of carcinogens, improve cardiovascular health, strengthen bones, maintain bone health, and improve stomach ulcers and constipation.
Cabbage is Low in Calories, High in Fiber, and Filling
Every 100 grams of cabbage contains only 25 kcal, which is approximately 100 kcal less than white rice, but it provides 3 grams of fiber, making it a low-calorie, high-fiber food.
Cabbage is high in fiber and low in calories.
Eating a Moderate Amount of Cabbage Before a Meal Can Increase Satiety
One-sixth of a cabbage (around 150 grams) contains 3.800 calories and 4 grams of fiber. Eating a moderate amount before a meal can truly enhance a sense of fullness. Subsequently, consuming only half the usual amount of starch in a meal will significantly reduce calorie intake and aid in weight control.
It Helps Prevent Edema
The potassium and vitamin C content in cabbage is higher than that of white rice. One-sixth of a cabbage contains 257 mg of potassium and 55 mg of vitamin C, respectively. Potassium aids the body in excreting excess sodium and preventing edema, while vitamin C helps lighten the skin, fade dark spots, and prevent wrinkles, offering a “double effect” for those keen on skincare.
Cabbage also has skin-beautifying properties.
Chewing Slowly Can Prolong Mealtimes
This method also encourages those wanting to lose weight to chew slowly. This is not without reason; it takes the brain about 20 minutes to receive the signal of fullness. Chewing slowly can extend mealtimes and prevent overeating.
Pair Cabbage with High-Fiber Grains for Optimal Results
There are numerous weight loss methods on the market, and many foods are touted as quick and miraculous fixes. Many of these approaches require followers to consume a low-calorie food for an extended period. However, this is not only unhealthy and unsustainable but also slows metabolism and increases the risk of weight regain.
Healthy weight loss should be gradual, ideally at a rate of 0.5-1kg per week, while maintaining a balanced diet and moderate exercise. If you wish to lose weight using cabbage, you can also combine it with other high-fiber grains such as red rice, oatmeal, brown rice, or buckwheat as your main source of carbohydrates. This way, in addition to absorbing nutrients from cabbage, you can also ensure your body has carbohydrates as an energy source.
Additionally, choosing vegetables with different colors can provide you with various antioxidants, including red vegetables (such as tomatoes and red peppers) that contain lycopene and orange and yellow vegetables (such as pumpkins and carrots) that are rich in carotene. Combining these with an adequate amount of protein-rich foods such as lean meat, fish, seafood, and eggs can increase satiety and maintain muscle mass, allowing you to lose weight in a nutritious and healthy way.
