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Low Fat Digest Issue 51 - Apple Crumble
June 11, 2010

Low Fat Digest Issue 51

The Low Fat Digest Friendly Healthy Eating Information

11th of June, 2010

Issue #51

Table of Contents

1. Ramblings
2. Low Fat Apple Crumble
3. Ultimate Guide to Your Successful Cabbage Soup Diet


1. Ramblings

You know that I'm all for healthy long-term eating habits to stay slim and energetic, but sometimes you need a short boost to lose weight.

Be it to fit into that summer dress from last year, or to show off during vacation, whatever the reason, the Cabbage Soup Diet might be ideal for you.

It has to be followed for exactly 7 days, when you should experience a significant weight loss, and afterward you are supposed to continue with your normal eating habits.

Read below my review of The Ultimate Guide to Your successful Cabbage Soup Diet 2.0

2. Low Fat Apple Crumble


  • 6 Granny Smith apples
  • 1/2 cup raisins
  • 1/4 cup lemon juice
  • 3/4 cup granulated sugar
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon allspice
  • 1/4 cup minute tapioca granules
  • 1 1/2 cups fat-free or lowfat granola

Preheat the oven to 350°F.

Core and remove the seeds of the apples, then cut into half inch slices. Apples can be peeled, but I prefer unpeeled.

Toss the apples, raisins, sugar, lemon juice, cinnamon, allspice, and tapioca in a large bowl.

Cover the mixture and let it sit for 15 minutes, tossing once or twice to mix. Coat a 10-inch baking pan with no-stick canola oil spray and put the apple mixture in the pan.

Then coat a large nonstick frying pan with canola spray. Add granola.

Stir on medium heat for 10 minutes or until the granola is just slightly golden.

Sprinkle the golden granola on the apple mixture and lightly coat with no-stick spray.

Bake covered with foil for 1 hour. Remove the foil and bake for an additional 10-15 minutes.

Turn off the heat and let the crumble sit for 15 minutes in the oven. Serve hot.


Makes 8 servings

  • 252 Calories
  • 2g Protein
  • 1.5g Fat
  • 62g Carbs
  • 4g Fiber
  • 0mg Cholesterol
  • 36mg Sodium

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3. The Ultimate Guide to Your Successful Cabbage Soup Diet 2.0

This book is all about the latest version of the well known Cabbage Soup Diet. It starts with the usual caveats that you should consult your doctor before embarking on the diet, especially if you have any health problems.

The book points out right from the start, that the cabbage soup diet is to be followed for one week only at a time, and that you should leave a three month’s interval between dieting sessions. This is not a diet that can be adhered to long- term, otherwise your health may suffer. The diet claims a weight loss of up to 10 lbs in one week, and can give a foundation for a sensible eating plan thereafter that can help keep your weight down.

It is essential for dieters to see some results quite quickly or else motivation is lost. Recent studies indicate that dieters who lose weight quickly are more successful in keeping their weight down in the long run.

Soup is a fairly easy food to prepare, and eating a lot of cabbage soup, can help the body burn fat since the soup is high in fiber and therefore requires the body to use up stored fat reserves in digesting the food. Plenty of fiber helps reduce appetite, and also slows down the body’s carbohydrate absorption. Ingesting soup has a filling effect, the same as drinking any kind of liquid, and helps to suppress appetite by making you feel full.

There is no doubt that cabbage is full of vitamins, minerals, and fiber, and is very low in calories, something like 15 calories a cup-full. .It is likely that other vegetables, such as broccoli, would work as well, although root vegetables like potatoes would be much higher in calories.

The Cabbage Soup Diet does not immediately appeal to a lot of people perhaps because of two main reasons. One is that many may assume that you have to, at least for a time, eat cabbage soup and nothing else. This is fortunately not true, and the book goes to great lengths to map out suggested meal plans for each of the seven days that you would be on the diet. On the diet you need to consume quite a lot of cabbage soup, but you are allowed to eat many other foods as well. In the main, these would be low glycaemic foods that help your body to burn fat rather than putting on excess weight.

The second point is that many people’s reaction to cabbage soup is “ugh”, probably partly due to memories of school dinners as a child. Again though, the author points out that cabbage soup is only unpalatable if badly made, and she gives a number of recipes for easily preparing very tasty cabbage soup, plus some variations on the theme to stop you getting bored.

Eating cabbage must be one of the cheapest ways to lose weight. When you compare this simple, nutritious vegetable to some of the commercial weight loss products like Alli, there is an obvious advantage in cost, not to mention avoiding the unpleasant side effects associated with Alli.

It is essential during the course of the week’s diet to keep up a good intake of protein and the author suggests protein shakes, and even goes so far as to recommend a particular brand of shake which has been shown to give good results. Your protein intake is also helped by eating lean meat and fish

A pre-requisite before starting the diet is to clear your larder from all types of junk food so that you are not liable to fall foul of hunger cravings for the wrong types of foods along the way. The whole psychology of dieting is well addressed in the book, including such topics as avoiding hunger pains, and getting over the two day “hump” when sometimes temptations set in. The book lists a number of healthy and tasty foods that can serve as snacks if in-between –meals eating is hard to give up.

All in all this is a very informative and well laid out book that should certainly allow you to successfully lose weight provided you adhere to the basic principles, and:

  • Eat sufficient amounts of cabbage soup. Make good cabbage soup with the recipes in the book and this is no problem.
  • Drink protein shakes during the course of the diet.
  • Do some exercise as with any diet.
  • Maintain an optimum Acid-Base balance. The book tells you how to do this.
  • Opt for low glycaemic load foods. Again the book explains this.

The Ultimate Guide to Your successful Cabbage Soup Diet 2.0 is a very well written and comprehensive book that is highly recommended. It deals with the science behind the diet, showing that the diet is based on sound principles and not just a fad diet, and it answers all the queries you might have. The book and the diet are well worth trying.

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Marion + Tobi

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