Japanese Medical Experts Recommend Pre-Meal Cabbage for Weight Loss and Better Diabetes Control

Adding raw cabbage to your diet is a proven, healthy, and simple way to lose weight.Many prominent medical experts and health care institutions in Japan advocate people with diabetes or obesity eat cabbage because it supports weight loss and reduces blood sugar levels.Professor Koichiro Fujita, a prominent figure in immunology, eats a small serving of vinegar-dressed cabbage before every meal, resulting in improvements in body weight, gout, and severe diabetes. Additionally, a respiratory specialist has reported a significant 44-pound (20 kg) weight loss over three months by including cabbage in the pre-meal routine.According to data from the U.S. Department of Agriculture, every 100 g of raw cabbage contains approximately 30 calories, 0.96 grams of protein, and various minerals—including 42 milligrams (mg) of calcium, 13.9 mg of magnesium, 27 mg of phosphorus, 207 mg of potassium, 16 mg of sodium, 0.21 mg of zinc—and 40.3 mg of vitamin C. Doctor Heals Himself Mr. Fujita initially worked as a plastic surgeon but later shifted his focus to immunology, becoming a specialist in the field. However, despite his expertise in immunology, he did not prioritize his own health. Before turning fifty, he did not restrict his diet, ate whatever he desired, and enjoyed alcohol whenever he pleased. Consequently, he developed diabetes, gout, and hair loss.Mr. Fujita suffered two diabetic emergencies. The first occurrence was in 2000, and he showed improvement after being treated with insulin. However, in 2010, his health deteriorated again and his blood sugar levels spiked at 450 milligrams per deciliter (mg/dl)—four times the healthy maximum of 110 mg/dl. At 5 feet 10 inches tall, he weighed in at 194 pounds.Diabetes is a multifactorial chronic disease stemming from genetic and lifestyle factors. The number of Type 2 diabetes patients is increasing worldwide. According to data from the International Diabetes Federation, 537 million adults (20 to 79 years) are living with diabetes. This number is predicted to rise to 643 million by 2030 and 783 million by 2045. In 2021 alone, diabetes caused 6.7 million deaths—one death every 5 seconds.To regain his health, Mr. Fujita decided to lose weight. After trying various methods and conducting research, he chose to eat more cabbage to restrict his sugar intake. He would eat a small bowl of cabbage, approximately 3.5 ounces, before meals. Sometimes he would eat it raw, and occasionally marinated in vinegar.Related StoriesAfter eating cabbage for two weeks, his blood sugar levels dropped to 90 mg/dL. Two months later, his triglyceride levels decreased from 300 mg/dL to 150 mg/dL (the standard value is below 150 mg/dL). After four months, his hemoglobin A1c (HbA1c) level dropped from nearly 11 to 6 percent.During this process, he also experienced significant weight loss, shedding up to 33 pounds. Additionally, he found relief from several chronic conditions such as gout and fatty liver, leading to a noticeable improvement in his overall health. Combatting 'Fat Bacteria' In Mr. Fujita's book, "Eradicate Fat Bacteria and Lose Weight with Pre-Meal Vinegar Cabbage Diet," he writes that Karina Maruyama, a former player for the Japanese women's national soccer team, tried the weight loss method of eating vinegar-soaked cabbage. She lost 5.5 pounds in two weeks and experienced a 3.15-inch reduction in her waist circumference.Mr. Koichiro explained on a Japanese TV show that some individuals, despite their efforts, struggle to lose weight, potentially due to an excessive presence of "fat bacteria" in their gut. These fat bacteria belong to a group of gut bacteria called Bacillota, known for storing fat and sugar. An overabundance of fat bacteria in the gut absorbs a significant amount of energy, leading to weight gain. On the other hand, the gut also hosts "lean bacteria" belonging to a group called Bacteroidota, which possess the characteristic of burning fat.According to Mr. Koichiro, fat bacteria and lean bacteria have a competitive relationship within the gut. When the population of fat bacteria increases, the number of lean bacteria decreases, and conversely, an increase in lean bacteria results in a reduction of fat bacteria.To lose weight, it is essential to reduce the number of fat bacteria in the gut and establish an environment conducive to increasing the population of lean bacteria. Fat bacteria thrive on low dietary fiber, high-fat, and high-sugar foods, while lean bacteria prefer high-dietary fiber, low-fat, and low-sugar foods.Mr. Koichiro explains that cabbage—a cruciferous vegetables—is rich in dietary fiber, which can increase the number of beneficial bacteria in the gut. Furthermore, the acetic acid in vinegar increases the acidity of the gut, creating an environment conducive to the growth of beneficial bacteria. Both cabbage and vinegar have low fat and sugar content, making them an ideal combination for reducing fat bacteria and increasing lean bacteria.Additionally,

Japanese Medical Experts Recommend Pre-Meal Cabbage for Weight Loss and Better Diabetes Control

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Adding raw cabbage to your diet is a proven, healthy, and simple way to lose weight.

Many prominent medical experts and health care institutions in Japan advocate people with diabetes or obesity eat cabbage because it supports weight loss and reduces blood sugar levels.

Professor Koichiro Fujita, a prominent figure in immunology, eats a small serving of vinegar-dressed cabbage before every meal, resulting in improvements in body weight, gout, and severe diabetes. Additionally, a respiratory specialist has reported a significant 44-pound (20 kg) weight loss over three months by including cabbage in the pre-meal routine.

According to data from the U.S. Department of Agriculture, every 100 g of raw cabbage contains approximately 30 calories, 0.96 grams of protein, and various minerals—including 42 milligrams (mg) of calcium, 13.9 mg of magnesium, 27 mg of phosphorus, 207 mg of potassium, 16 mg of sodium, 0.21 mg of zinc—and 40.3 mg of vitamin C.

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Doctor Heals Himself

Mr. Fujita initially worked as a plastic surgeon but later shifted his focus to immunology, becoming a specialist in the field. However, despite his expertise in immunology, he did not prioritize his own health. Before turning fifty, he did not restrict his diet, ate whatever he desired, and enjoyed alcohol whenever he pleased. Consequently, he developed diabetes, gout, and hair loss.
Mr. Fujita suffered two diabetic emergencies. The first occurrence was in 2000, and he showed improvement after being treated with insulin. However, in 2010, his health deteriorated again and his blood sugar levels spiked at 450 milligrams per deciliter (mg/dl)—four times the healthy maximum of 110 mg/dl. At 5 feet 10 inches tall, he weighed in at 194 pounds.
Diabetes is a multifactorial chronic disease stemming from genetic and lifestyle factors. The number of Type 2 diabetes patients is increasing worldwide. According to data from the International Diabetes Federation, 537 million adults (20 to 79 years) are living with diabetes. This number is predicted to rise to 643 million by 2030 and 783 million by 2045. In 2021 alone, diabetes caused 6.7 million deaths—one death every 5 seconds.

To regain his health, Mr. Fujita decided to lose weight. After trying various methods and conducting research, he chose to eat more cabbage to restrict his sugar intake. He would eat a small bowl of cabbage, approximately 3.5 ounces, before meals. Sometimes he would eat it raw, and occasionally marinated in vinegar.

After eating cabbage for two weeks, his blood sugar levels dropped to 90 mg/dL. Two months later, his triglyceride levels decreased from 300 mg/dL to 150 mg/dL (the standard value is below 150 mg/dL). After four months, his hemoglobin A1c (HbA1c) level dropped from nearly 11 to 6 percent.

During this process, he also experienced significant weight loss, shedding up to 33 pounds. Additionally, he found relief from several chronic conditions such as gout and fatty liver, leading to a noticeable improvement in his overall health.

.

Combatting 'Fat Bacteria'

In Mr. Fujita's book, "Eradicate Fat Bacteria and Lose Weight with Pre-Meal Vinegar Cabbage Diet," he writes that Karina Maruyama, a former player for the Japanese women's national soccer team, tried the weight loss method of eating vinegar-soaked cabbage. She lost 5.5 pounds in two weeks and experienced a 3.15-inch reduction in her waist circumference.
Mr. Koichiro explained on a Japanese TV show that some individuals, despite their efforts, struggle to lose weight, potentially due to an excessive presence of "fat bacteria" in their gut. These fat bacteria belong to a group of gut bacteria called Bacillota, known for storing fat and sugar. An overabundance of fat bacteria in the gut absorbs a significant amount of energy, leading to weight gain. On the other hand, the gut also hosts "lean bacteria" belonging to a group called Bacteroidota, which possess the characteristic of burning fat.

According to Mr. Koichiro, fat bacteria and lean bacteria have a competitive relationship within the gut. When the population of fat bacteria increases, the number of lean bacteria decreases, and conversely, an increase in lean bacteria results in a reduction of fat bacteria.

To lose weight, it is essential to reduce the number of fat bacteria in the gut and establish an environment conducive to increasing the population of lean bacteria. Fat bacteria thrive on low dietary fiber, high-fat, and high-sugar foods, while lean bacteria prefer high-dietary fiber, low-fat, and low-sugar foods.

Mr. Koichiro explains that cabbage—a cruciferous vegetables—is rich in dietary fiber, which can increase the number of beneficial bacteria in the gut. Furthermore, the acetic acid in vinegar increases the acidity of the gut, creating an environment conducive to the growth of beneficial bacteria. Both cabbage and vinegar have low fat and sugar content, making them an ideal combination for reducing fat bacteria and increasing lean bacteria.

Additionally, Mr. Koichiro says that vinegar can also inhibit the rapid increase in blood sugar after meals, soften blood vessels, and lower blood pressure. Cabbage also possesses strong antioxidant properties, capable of eliminating free radicals, which are a major cause of diseases and aging.

In February of this year, the Diabetes Care journal published a comprehensive study in which researchers analyzed 54,793 participants aged between 50 and 64, with a median follow-up of 16.3 years. The results showed that a higher total intake of vegetables, particularly green leafy and cruciferous vegetables, was significantly associated with a reduced risk of Type 2 diabetes. Notably, participants in the highest total vegetable intake group had a 21 percent lower risk of Type 2 diabetes compared to those in the lowest group.
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The Cabbage Weight Loss Diet Preferred by Japanese Medical Experts

Dr. Yoshinori Terashi, a renowned expert from the Japanese Society of Allergology and the director of Terashi Clinic, ate one-sixth of a cabbage before each meal, which led to a 44-pound weight loss in just three months. Another hospital director in Japan employed the same method and shed nearly 92 pounds.

In his article, Dr. Terashi stated that eating cabbage is a weight loss method that does not require dieting and promotes overall health.

More than a decade ago, Dr. Terashi was overweight—at 5 feet 6 inches, he weighed 198 pounds. His waist circumference was nearly 38 inches, and he had high triglyceride and blood sugar levels. He also suffered from sleep apnea.

To achieve weight loss, Dr. Terashi adopted the habit of eating one-sixth or one-fourth of a cabbage before each meal. He typically blanched the cabbage or prepared it as a salad, and chewed it thoroughly to attain a sense of fullness before his main meal, thus naturally reducing his overall food intake. In the first month, he shed 22 pounds, followed by 13 pounds in the second month and 9 pounds in the third month, resulting in a total weight loss of 44 pounds. His waist circumference also decreased by 6.7 inches. All his blood test metrics returned to normal, and the symptoms of sleep apnea disappeared, allowing him to enjoy uninterrupted sleep through the night.

Dr. Terashi also noticed that, in addition to substantial weight loss, his skin became radiant, free of wrinkles and sagging. Since then, he often recommends the cabbage weight-loss diet to his patients. For older individuals and those with dental issues, it is suggested to blanch or briefly submerge the cabbage in hot water to soften it.

He further explained that the phytochemicals and dietary fiber in cabbage are naturally heat-resistant, meaning they do not break down even when boiled. Hence, there is no need to worry about losing nutrients due to heat.

Dr. Kiyoshi Uchiba, the director of Ooka Hospital in Nagano City, stood at 5 feet 11.3 inches tall and weighed 269 pounds in 2005 too, shed 30.8 pounds (14 kg) in two weeks and 91.5 pounds (41.5 kg) over six months. Dr. Uchiba also believes that eating vegetables slowly before meals stimulates the satiety center in the brain, thereby preventing overeating. Additionally, says Dr. Uchiba, the dietary fiber in cabbage can protect the intestinal mucosa.
Dr. Nina Ishihara, the vice director of Ishihara Clinic, incorporated 3.5 ounces of cabbage into her daily diet and successfully shed 11 pounds in just four months. She replaced her main course with cabbage and complemented it with appropriate side dishes. Even when her weight fluctuated slightly, she maintained control by adjusting the quantity of cabbage in her meals.

She believes that the primary health concern for middle-aged and elderly individuals is hypertension, with excessive salt intake being the main cause. Cabbage is rich in potassium, which aids in the elimination of salt.

Cabbage offers not only weight loss benefits but also contributes to beauty and overall health. Dr. Ishihara suggests vinegar-soaked cabbage, noting that acetic acid in vinegar can help alleviate fatigue and has been shown to effectively enhance liver function, aiding in the breakdown of alcohol.

Dr. Ishihara's recommended method for making vinegar-soaked cabbage:

Ingredients:
  • 1/2 cabbage (500 g)
  • 500 ml of vinegar (grain or rice vinegar)
  • 2 to 3 red fresh chili peppers
Preparation:
  • Sterilize a glass jar by rinsing it with boiling water and allowing it to dry.
  • Cut the cabbage into thin strips or your preferred shape, then place it in the glass jar.
  • Add the red chili peppers (optional for those who do not enjoy spicy food).
  • Pour in the vinegar until it completely covers the cabbage.
  • Seal the jar with a lid and refrigerate.
It is ready to serve after approximately 12 to 24 hours when the cabbage has softened.

Note: While the cabbage weight loss method is simple and conducive to good health, it may not be suitable for everyone. People with thyroid disorders or a tendency for bloating should not eat cabbage in large amounts. Additionally, those with digestive issues should refrain from eating raw cabbage to prevent stomach discomfort.