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Borscht is a true hallmark of Ukrainian cuisine. This iconic dish has a history of more than 500 years and boasts not dozens, but hundreds of recipes. It can be cooked with meat or fish, enriched with mushrooms, pork fat, celery and even dried pears. No single recipe can be called the best — each variation of borscht has its own unique taste, aroma, and, of course, health benefits.
In recent years, the so-called borscht diet has gained popularity — a specific eating pattern centered around this vegetable-rich soup. It allows for weight loss without hunger or harm to the body, while also helping to replenish vitamins, minerals, and essential micro- and macronutrients.
Key features of the borscht diet
From a nutritional standpoint, the borscht diet is considered a monodiet, as it primarily consists of borscht, with only herbal teas, infusions, and unsweetened tea or coffee (no more than two cups per day) allowed.
Despite being low in calories, this diet is relatively well-balanced and easy to follow. Unlike other restrictive diets that often cause weakness, dizziness, mood swings, or deterioration of hair, skin, and nails, a properly prepared borscht diet typically avoids these side effects.
Many fat-burning diets rely on severe fluid restriction. While they may produce quick results (up to 1 kg per day), the weight often returns — and may even increase — once normal eating resumes. This is due to the body recovering from what nutritionists call «water starvation».
With the borscht diet, there is no need to limit fluid intake. At the same time, you can avoid bloating and still achieve steady weight loss—provided the dish is prepared correctly using high-quality ingredients such as fresh vegetables, broth, and unrefined vegetable oils.
What makes a healthy diet borscht?
A truly healthy and effective «authentic» diet borscht should include:
- Adequate liquid content —thick soups tend to be higher in calories and less effective for weight loss. Water is essential for proper metabolism and the elimination of excess calories;
- Complex carbohydrates — ingredients like potatoes provide slow-digesting carbs that support metabolism and serve as a stable energy source;
- Plant and animal proteins — found in lean meat and vegetable oils, proteins are vital for muscle tone, brain function, the central nervous system, and lipid metabolism. A deficiency can lead to anemia or kidney issues;
The inclusion of both meat and vegetable oils makes the borscht diet not only balanced but also safe—and even beneficial — for overall health. This is a key advantage over diets like Dukan or Atkins. Additionally, the presence of healthy fats significantly reduces the risk of fatty liver disease.
How to cook healthy borscht
The quality of ingredients directly affects the taste, aroma, and nutritional value of borscht. For a diet-friendly version, it is best to use chicken breast (246 kcal/100 g), turkey breast (276 kcal/100 g) or lean veal (90 kcal/100 g).
The optimal ratio of beets to potatoes is 2:1. Cabbage can be added freely, as it is low in calories (28 kcal/100 g) and rich in fiber, which requires more energy to digest.
Unlike traditional recipes that include frying vegetables, diet borscht skips this step. Instead, carrots, beets, onions, celery, and herbs are added raw to the broth. This reduces calorie content and preserves more nutrients.
Only raw (unrefined) vegetable oils should be used, as they contain essential omega fatty acids, vitamins, and minerals necessary for proper body function.
Raw craft oils: the perfect base for «authentic» borscht
CraftOil offers a wide and constantly updated selection of cold-pressed, «live» oils. Their assortment includes camelina oil, mustard oil, corn oil, sunflower oil, sesame oil, black cumin oil, hazelnut oil, and more.
All oils are produced using certified presses and shipped worldwide. The company guarantees premium quality, freshness, natural composition, and exceptional taste — turning any borscht into a true delicacy.
How to follow the borscht diet
Consume up to 3 liters of water-based borscht or about 2 liters of meat-based borscht per day. Eat in small portions 4–5 times daily. Avoid bread, sour cream, mayonnaise, and other traditional additions.
The main limitation concerns salt intake: no more than ½ teaspoon per day to avoid excessive strain on the kidneys.
Spices and herbs can be added to taste. For example, crushed black cumin seeds not only enhance flavor but may also boost fat-burning effects.
The borscht diet can be followed for 2 to 4 weeks, depending on your weight-loss goals.
A wide selection of seeds (including black cumin), oils and nuts is available at CraftOil — an online store specializing in healthy, natural products.
