The Cabbage Soup Diet is a short-term weight loss diet plan that has been around for decades. Proponents of the diet claim that following it for seven days can lead to a weight loss of up to 10 pounds (4.5 kg), which they believe can jump-start a longer-term diet plan or help trim a few pounds for a special event. However, many health experts warn that the diet does not promote health and wellness, and the results are unsustainable. The diet is a fad diet for short-term weight loss and is unlikely to result in sustainable weight loss.
What is the Cabbage Soup Diet?
The Cabbage Soup Diet is a calorie-restricted plan that’s low in fat and high in fiber. The diet involves eating homemade cabbage soup for every meal for one week. You’re allowed 1-2 additional low-calorie foods - such as fruit, vegetables, or skim milk - based on the diet variation you choose to follow. The aim of the diet is to restrict calories by limiting the foods you eat while filling up on fiber-rich soups. Daily calorie intake is estimated to be about 1000-1200kcal per day over the seven days of the programme.
Cabbage Soup Recipe
Keep in mind that specific ingredients for the soup may vary.
Ingredients:
- 2 large onions
- 2 green peppers
- 2 cans of tomatoes
- 1 bunch of celery
- 1 head of cabbage
- 3 carrots
- 1 package of mushrooms
- 1-2 bouillon cubes (optional)
- 6-8 cups of water or vegetable cocktail, such as V8
Directions:
- Chop all vegetables into cubes.
- In a large stock pot, sauté onions in a small amount of oil.
- Then add the remaining vegetables, cover with water or vegetable cocktail, and add bouillon cubes or other seasonings if desired.
- Bring to a boil, then reduce to medium heat.
- Let the vegetables simmer until tender, about 30-45 minutes.
You may season the soup with salt, pepper, hot sauce, herbs, or spices. You may add other non-starchy vegetables, such as spinach or green beans. Every day, you should eat as much cabbage soup as you want - at least for several meals.
Cabbage Soup Diet Guidelines and Daily Meal Plan
These are the guidelines for each day of the Cabbage Soup Diet.
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- Day 1: Unlimited cabbage soup and fruit but no bananas.
- Day 2: Only soup and vegetables with a focus on raw or cooked leafy greens. Avoid peas, corn, and beans. You may also have one baked potato with butter or oil.
- Day 3: Eat as many fruits and vegetables as you want in addition to the soup. However, no baked potatoes or bananas.
- Day 4: Unlimited bananas, skim milk, and cabbage soup.
- Day 5: You can eat 10-20 ounces (280-567 grams) of beef, which you may substitute for chicken or fish. You may also have up to six fresh tomatoes. Drink at least 6-8 glasses of water.
- Day 6: Soup, beef, and vegetables. You may substitute beef for broiled fish if you did not do so the day prior. Focus on leafy greens - no baked potatoes.
- Day 7: You may have vegetables, brown rice, and unlimited fruit juice - but no added sugar.
You should not continue the diet for more than 7 days at a time. However, you may repeat the diet if you wait at least 2 weeks before starting it again. While on the Cabbage Soup Diet, the guidelines note that you can eat 1-2 other low-calorie foods daily in addition to the soup. You can drink water or other calorie-free beverages, such as unsweetened tea. Because the diet is low in specific nutrients, you may decide to take a daily multivitamin.
Foods to Avoid
While following the Cabbage Soup Diet, you may need to avoid foods that are not part of the meal plan. This includes calorie-containing beverages along with many foods. Proponents of this diet recommend not making any substitutions. As outlined above, carb-rich foods as well as high-fat foods are restricted on this plan. The programme is limited and prescriptive, only allowing specified foods on certain days.
Does the Cabbage Soup Diet Work for Weight Loss?
The Cabbage Soup Diet has never been studied, so it’s impossible to confirm its effectiveness. While it may result in temporary, short-term weight loss, it is unlikely to lead to sustainable weight loss. Because the Cabbage Soup Diet is very low in calories, it will likely result in short-term weight loss. However, most of that weight is likely to come back as soon as you stop the diet. Because the food choices on this diet are limited, it makes it difficult to eat enough calories to maintain your body weight.
When you severely restrict your calorie intake to lose weight, your body lowers your metabolic rate. This reduces the calories you burn per day. This commonly causes weight loss plateaus (periods of no weight loss) in long-term diets. Your metabolism may diminish as early as 3 days into a very low calorie diet. This slowdown may explain why it’s so hard to prevent weight gain after going off your diet.
Water Weight vs. Fat Loss
One of the main problems with the Cabbage Soup Diet is that it can only be followed for 1 week, which is not long enough for meaningful weight loss. Your body can only burn so much fat per week. In the first week of a low calorie diet, only about 34% of the weight lost is from fat. The other two-thirds of weight loss comes from lost water weight and muscle mass.
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Water weight comes from your glycogen stores, which are your body’s quick energy reserves. Typically, glycogen binds to water molecules in your body. When you do not eat enough calories, your body uses the stored glycogen as energy and sheds that extra water. However, as soon as you return to a less restrictive diet, your body will rebuild those emergency stores and take on water weight again.
Potential Benefits of Very Low Calorie Diets
Very low calorie diets may also have some benefits. Some medical professionals may recommend very low calorie diets, such as a very low calorie ketogenic diet, for 4-12 weeks under a doctor’s supervision before transitioning to a low calorie diet. People may see significant short-term improvements in weight loss and metabolic health.
A small 2021 study evaluated the effect an intermittent very low calorie diet has on managing blood sugar and cardiovascular risk in people with obesity. Results suggest that short-term, very low calorie diets can temporarily decrease insulin resistance, even though the diet period is too short to produce significant changes in body fat.
The Cabbage Soup Diet also includes plenty of fruits and vegetables, which are low in calories and high in fiber. The diet is also cheaper to follow than other fad diets, as you only need to buy low cost soup ingredients and a few other foods.
Risks and Drawbacks of the Cabbage Soup Diet
Although the Cabbage Soup Diet may help you lose some weight, its drawbacks may outweigh its benefits. The Cabbage Soup Diet is not recommended for more than 1 week at a time because it’s restrictive and nutritionally imbalanced.
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Nutritional Deficiencies
Another big problem with the Cabbage Soup Diet is its lack of nutrients. The Cabbage Soup Diet has so few food choices that it is deficient in many vitamins and minerals and offers no source of protein on most days. Without much protein, preventing muscle loss during the diet will be difficult. Moreover, the diet is restrictive, making it hard to stick to for an entire week. It also requires frequent large-batch cooking to prepare enough cabbage soup, which may be a drawback for some people.
Very Low in Calories
Although the Cabbage Soup Diet is not a starvation diet, the foods are so low in calories that reaching 1,000 calories per day would be difficult. This is below the estimated minimum calories needed to maintain a stable weight. The diet includes almost no protein and is very low in carbs, fat, and calories. Additionally, it’s deficient in many vitamins and minerals.
There is not a serious risk of vitamin and mineral deficiencies if you only follow the diet for 1 week, especially if you decide to take a multivitamin. But this does not make up for the diet’s lack of calories and protein. People following the Cabbage Soup Diet may experience dizziness, weakness, and lightheadedness.
Flatulence and Cramping
Because this diet is very high in fiber, you may experience flatulence and cramping as side effects. These may be bothersome enough to stop the diet.
Gallbladder Issues
There have been a few anecdotal reports of gallstones and gallbladder blockages in people who used the Cabbage Soup Diet long term. Gallstones can be the unintended consequence of any rapid weight loss. When you eat high fat foods, your gallbladder releases digestive juices to help break them down. However, if you hardly eat any fat, your gallbladder may not empty for extended periods, increasing the likelihood of stone formation.
Blood Sugar Levels
The low carb and low calorie diet may cause concerning changes in your blood sugar levels, which can be unsafe for people with diabetes. That said, the diet is not likely to have serious side effects for most people without diabetes if it is only used for 1 week, which is intended.
Other Negative Effects
As well as negatively impacting your health, the cabbage soup diet can cause:
- Irritability
- Loss of concentration
- Discomfort
Who Should Avoid the Cabbage Soup Diet?
While there is no research on the Cabbage Soup Diet, very low calorie diets may be unsafe for certain people. These can include:
- Pregnant people
- People who are nursing
- People with other health conditions
- People with a history of disordered eating
Diabetics and anyone with a blood sugar management issue should discuss the potential implications with their GP and healthcare team before embarking on such a regime. Similarly, anyone who meets one or more of these criteria:
- Is under 18 years old or elderly
- Has a pre-existing medical condition, including heart disease
- Are pregnant or breastfeeding
- Has or are recovering from an eating disorder
- Are on prescribed medication
Before beginning any new diet, consider talking with a medical professional, especially if you have other health concerns.
Sustainable Alternatives to the Cabbage Soup Diet
Like other very low calorie diets, the Cabbage Soup Diet will likely cause temporary weight loss. But people who follow it tend to regain most of the weight lost unless they make other permanent changes. Additionally, eating only cabbage soup is nutritionally unbalanced and not safe. Many people find the diet unappealing and hard to stick to.
If you're struggling to lose weight, fad diets aren't the solution. Combine proper nutrition with a steady cardio and weight lifting routine to ensure the changes you make are healthy. More balanced options can include the Mediterranean diet or time-restricted eating plans like intermittent fasting.
Here are some alternatives to the fad cabbage soup diet which allow you to lose weight healthily and quickly, without starving yourself:
- Cut back on sugar and carbohydrates: Reduce the level of sugars and carbohydrates you get from your diet. When you cut out sugar and carbs, you'll find that your hunger levels start to diminish, and you'll need far fewer calories to feel satisfied.
- Eat plenty of protein, fats and vegetables: Try to ensure all your meals include a protein source, a fat source, and plenty of low-carb vegetables. Protein sources like meat, fish, eggs, tofu, quinoa, and buckwheat help maintain muscle and leave you feeling fuller for longer.
- Lift weights: To really enhance your weight loss, start lifting weights two to three times a week. If you're new to weight lifting, you can ease yourself in with lighter free-weights until you get used to the movements. Lifting weight not only burns calories effectively but raises your metabolism and keeps it running at a higher rate, long after your workout is complete.