The two-week soup diet, particularly the cabbage soup diet, is a short-term weight loss plan that has gained popularity due to claims of rapid results. Proponents suggest it can help individuals shed 10 pounds or more in a week, making it an attractive option for kick-starting a weight loss journey or fitting into a special occasion outfit. However, before embarking on this restrictive diet, it's crucial to understand its limitations, nutritional deficiencies, and potential health risks.
What is the Two-Week Soup Diet?
The core of this diet revolves around consuming large quantities of fat-free cabbage soup, typically two to three times daily, alongside a limited selection of other foods assigned to specific days. This diet has been around for ages. The actual origin of the diet is unknown but some guess it dates to the 1950s. Over the years, the diet has undergone many name changes, such as the Dolly Parton Diet in the 1980s, but it has always kept homemade cabbage soup as its mainstay.
Sample Two-Week Soup Diet Plan
One common version of the diet outlines the following daily food additions:
- Day 1: Fruit (excluding bananas) and unlimited cabbage soup.
- Day 2: Vegetables, particularly leafy greens (excluding starchy vegetables and fruit), and unlimited cabbage soup.
- Day 3: A combination of fruits and vegetables along with unlimited cabbage soup.
- Day 4: Bananas, skim milk, and unlimited cabbage soup.
- Day 5: Beef (or baked chicken without skin), tomatoes, and unlimited cabbage soup.
- Day 6: Beef, vegetables, and unlimited cabbage soup.
- Day 7: Brown rice, unsweetened fruit juices, vegetables, and unlimited cabbage soup.
If you want to try it again, it's recommended that you wait 2 weeks first.
Cabbage Soup Recipe and Variations
Numerous variations of cabbage soup recipes exist, often referred to as "wonder soup," "weight loss soup," or "miracle soup." A basic recipe typically includes ingredients like:
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- Cabbage
- Onions
- Tomatoes or tomato juice
- Celery
- Carrots
- Vegetable broth
- Garlic
- Salt, pepper, oregano, basil
You can vary the cabbage soup recipe by using chicken broth, bone broth or water instead of vegetable broth. While white cabbage is typically used, you can also use red cabbage. You can also add bell peppers, spinach, zucchini or any other non-starchy vegetable (no potatoes). If you're watching your sodium, choose low-sodium broth and low-sodium canned tomatoes.
Instructions:
- Combine all ingredients in a large pot.
- Bring to a boil, then reduce heat and simmer for approximately 20 minutes, or until the vegetables are tender.
Potential Benefits
The primary benefit of the two-week soup diet is rapid weight loss. This is primarily due to the significant calorie restriction it imposes, often falling below 1,000 calories per day, which is considerably less than the recommended daily intake for most adults. Some individuals have claimed upwards of a 10-pound weight loss for the week, though much of the weight loss is from water weight.
Inclusion of Fruits and Vegetables
The diet encourages daily consumption of fruits and vegetables, which are associated with numerous health benefits, including a reduced risk of cancer, heart disease, and stroke. Cabbage, in particular, is a good source of antioxidant-rich vitamins E and C, which have anti-inflammatory properties and support immune function. It also provides fiber, which can aid in lowering cholesterol levels, preventing constipation, and promoting satiety.
Potential Risks and Drawbacks
Despite the potential for short-term weight loss, the two-week soup diet carries several risks and drawbacks that should be carefully considered.
Nutritional Deficiencies
The diet's restrictive nature limits the intake of essential nutrients, potentially leading to weakness, fatigue, dizziness, irritability, and headaches. Because it promotes rapid weight loss and limits protein, muscle loss may occur. If a person continues this diet longer than the recommended seven days, it may lead to malnutrition due to limited calories, protein, fat and other critical micronutrients for optimal health.
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Unsustainable Weight Loss
The weight loss achieved on this diet is primarily water weight and is unlikely to be sustained once normal eating habits resume. Any weight loss achieved will most likely be regained once the week is over and any type of normal eating is resumed. Health experts don't recommend following very low-calorie diets unless you're under a doctor's care. A better bet is to aim to lose 1 to 2 pounds each week on a healthy, well-balanced diet.
Gastrointestinal Issues
The high fiber content of cabbage and other vegetables can cause bloating and gas, especially in individuals not accustomed to a high-fiber diet.
Potential Impact on Certain Conditions
The low carbohydrate content of the diet can interfere with diabetes treatment plans. Individuals with diabetes should consult their healthcare provider before attempting this diet. Salt is not addressed on the plan, so if you've been told to cut back on the sodium, you'll have to hold back on using the salt shaker and bouillon when making the soup or cooking your food. Since you'll likely regain any weight that you lose, the diet won't have a lasting positive impact on heart disease, cholesterol, or high blood pressure.
Psychological Effects
The monotony and restrictive nature of the diet can lead to boredom, frustration, and difficulty adhering to the plan. It will likely leave you feeling hungry, weak, and bored. You might even feel sick.
Better Alternatives for Sustainable Weight Loss
For a healthier and more sustainable approach to weight loss, consider adopting a balanced eating plan that focuses on whole, nutritious foods. The Mediterranean diet or the DASH diet are examples of eating plans that promote long-term health and weight management.
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Incorporating Soup into a Balanced Diet
If you enjoy soup, there's no reason not to include it as part of a balanced weight loss program. In general, eating more soup as part of a balanced diet may be beneficial for weight loss due to its high fiber and nutrient density, while also being lower in calories.
A Heartier and More Satisfying Soup Option
If you've ever heard of the cabbage soup diet, let me tell you our soup is way better! We've added ground beef to make to heartier and more satisfy.
Here's a quick look at the simple ingredients you will need to make a batch of the best hamburger cabbage soup recipe for weight loss.
- Ground beef: Choose the leanest package of ground beef. If eating on a budget, go ahead and use one with a higher percentage of fat and keep reading to find out how to remove some of the extra fat it contains.
- Herbs and spices: We keep it simple with a touch of oregano but a wide variety of different herbs and spices work well.
- Beans: The beans are optional but they do bulk up the soup, making it heartier.
- Potato: Choose any white potato when making your batch of low-calorie vegetable soup. You can also swap white potatoes for sweet potatoes instead.
Swap the Veggies: When it comes to vegetables to use in making your own version of magic weight loss soup, here are the ones we find are the lowest in calories and work well in soups. Lower-Calorie and Low Carb: For a lower calorie soup or to make it low-carb leave out the beans and potatoes. I like the beans for extra fiber and the potatoes to make it a bit more filling.
Whole Grains: You can add some quinoa, brown rice, farro, or barley if you want. I suggest adding these warm cooked grains to the soup just before serving.
Making the Heartier Soup
- Prep the veggies. I like to do this while the meat is browning. Wash and chop them into bite-size pieces. I love cutting my carrots long and thin and the squash into one-inch chunks. Cut your potatoes nice and small, so they go further.
- Brown the meat in a large stock pot. Add garlic and onion and let it sauté until the onions are translucent.
- Add the veggies and canned tomatoes.
- Add the homemade or store-bought broth, if adding store bought I highly recommend vegetable broth.
- Add spices at this point too.
- Stir everything together. Bring to a boil and simmer until veggies are just for tender. About 20 minutes.
This soup is so rich in flavor that it does not need any additional creams or cheese.