The cabbage soup diet promises quick weight loss. It focuses on eating unlimited cabbage soup for seven days. People often lose 10 pounds or more in a week. This plan is simple and low-calorie. It uses cabbage as the base because it’s filling and low in calories.
Before starting, understand the basics. The diet lasts exactly seven days. You eat cabbage soup whenever hungry. Pair it with specific foods each day. Drink plenty of water. Avoid alcohol and sugary drinks. The goal is to eat low-calorie meals to create a deficit.
What Is the Cabbage Soup Diet?
The cabbage soup diet started in the 1980s. Hospitals used it for heart patients needing fast weight loss. It became popular online later. The plan claims you can drop up to 10 pounds in a week. Most loss comes from water and glycogen, not fat.
Cabbage is key. It’s cheap, nutritious, and low-carb. One cup has just 22 calories. It provides fiber, vitamins C and K, and folate. The soup fills you up without many calories. Each day adds fruits, vegetables, or lean proteins.
This diet is a fad diet. It restricts calories to 800-1,000 per day. That’s much less than the recommended 2,000 for adults. It works short-term but isn’t sustainable. Use it for a reset, not long-term.
Cabbage Soup Recipe
Making the soup is easy. You need basic ingredients. Here’s the classic recipe for a big batch.
Ingredients:
- 1 large green cabbage, chopped
- 6 large onions, sliced
- 4 carrots, sliced
- 4 celery stalks, chopped
- 2 green bell peppers, diced
- 4 tomatoes, chopped (or 1 can diced tomatoes)
- 1 bunch fresh parsley, chopped
- 8 cups water or low-sodium vegetable broth
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Optional: 1 teaspoon curry powder or cayenne for spice
Instructions:
- Chop all vegetables into bite-sized pieces.
- Add them to a large pot with water or broth.
- Bring to a boil over high heat.
- Reduce heat and simmer for 1-2 hours until soft.
- Season with garlic powder, salt, pepper, and spices.
- Blend slightly if you want it smoother.
- Store in the fridge for up to 5 days. Freeze extras. Eat as much as you want daily. It’s naturally low-fat and sodium if you skip salt.
The 7-Day Meal Plan
Follow this plan exactly. Eat soup unlimited times each day. Drink 6-8 glasses of water. Black coffee or green tea is okay without sugar.
Day 1: Fruit Day
Eat all fruits except bananas. Soup anytime. Good choices: apples, oranges, melons. Avoid high-sugar fruits.
Day 2: Vegetable Day
Eat leafy green vegetables. Soup as needed. Have a baked potato with butter at dinner. Skip starchy veggies like corn.
Day 3: Fruits and Vegetables
Combine fruits and veggies from days 1 and 2. No potatoes or bananas. Soup freely.
Day 4: Banana Day
Eat up to 8 bananas. Drink skim milk. Soup whenever hungry. Bananas provide potassium.
Day 5: Beef and Tomato Day
Eat 10-20 ounces of beef or skinless chicken. Up to 6 fresh tomatoes. Soup 1-2 times. For vegetarians, use brown rice instead of meat.
Day 6: Beef and Vegetables
Beef or chicken again. All veggies except starches. Soup as desired. No potatoes.
Day 7: Brown Rice Day
Eat brown rice, veggies, and unsweetened fruit juices. Soup throughout. Finish strong.
After day 7, return to a balanced diet. Repeat only after 2 weeks. Track weight daily in the morning.
Benefits of the Cabbage Soup Diet
This diet offers real perks.
- First, rapid weight loss motivates you. You see results fast.
- Cabbage soup is nutrient-dense. It supports hydration with high water content.
- The plan encourages whole foods. No processed junk. You learn portion control naturally.
- It’s budget-friendly. Cabbage and veggies cost little.
- Studies on similar low-calorie diets show short-term success. A 2015 review in Obesity Reviews noted very-low-calorie diets lead to 3-5% body weight loss weekly. Cabbage provides antioxidants that fight inflammation.
- Mentally, it resets habits. Many report feeling lighter and energized by day 3 as bloating drops.
Risks and Precautions
Not everyone should try this. It’s very restrictive. You may feel hungry, tired, or irritable. Low calories risk nutrient gaps, like protein and B vitamins.
- Side effects include dizziness, constipation, or muscle loss. Flatulence from cabbage is common.
- People with diabetes or kidney issues consult a doctor first.
- It’s not for pregnant women, kids, or those under 18.
- Long-term use causes yo-yo dieting. A study in The Lancet warns crash diets slow metabolism.
Listen to your body. Stop if you feel unwell. Add multivitamins if approved by a doctor.
Tips for Success
- Prepare soup in advance. Batch cook on day 0. Chop veggies ahead to save time.
- Season creatively. Try herbs like thyme or basil. Lemon juice adds zing without calories.
- Stay busy. Hunger peaks early. Walk 30 minutes daily to boost loss.
- Weigh yourself consistently. Expect 1-2 pounds daily, mostly water.
- Hydrate extra. Water curbs false hunger. Herbal teas help too.
- Join online groups for support. Share recipes and motivation.
- Modify for preferences. Use turkey instead of beef. Swap for tofu if vegan.
- Track non-scale wins. Better fitting clothes or more energy count.
FAQs
1. How much weight can I lose on the cabbage soup diet?
Most lose 7-10 pounds in 7 days. Results vary by starting weight and adherence. Much is water weight.
2. Can I exercise on the cabbage soup diet?
Light walks are fine. Avoid intense workouts due to low calories. Rest if fatigued.
3. Is the cabbage soup diet safe for everyone?
No. Consult a doctor if you have health conditions. It’s short-term only.
4. What if I can’t eat meat on day 5 or 6?
Substitute brown rice, lentils, or tofu. Keep calories low.
5. Can I do the cabbage soup diet more than once?
Yes, but wait 2 weeks. Don’t repeat often to avoid nutrient issues.