The Cabbage Soup Diet: Is It Really Worth It?

Have you ever heard of the cabbage soup diet? It is a popular diet plan that claims to help you shed pounds quickly in just one week. Sounds too good to be true, right? 

In this article we are going to tell you everything you need to know about the cabbage soup diet including recipes and it it’s drawbacks.

Let’s dive in!

What is the cabbage soup diet?

The cabbage soup diet is based on eating a homemade soup made with cabbage and other low-calorie vegetables. You can eat as much soup as you want, whenever you want, along with some other foods that vary each day. For example, on day one, you can eat any fruit except bananas, and on day four, you can eat up to eight bananas and drink skim milk. You also need to drink plenty of water and avoid alcohol, bread, and sugar.

The idea behind this diet is that the soup is very filling and low in calories, so you will eat less and burn more fat. The diet also claims to flush out toxins from your body and improve your digestion. However, there is no scientific evidence to support these claims.

Cabbage Soup Diet Recipe

There are many different recipes for the cabbage soup diet. Here are the most popular

7-Day Cabbage Soup Diet for Weight Loss: 

This recipe uses scallions, bell peppers, tomatoes, celery, cabbage, onion soup mix, bouillon cubes, and tomato-based vegetable juice. It also provides a daily plan of what foods to eat along with the soup.

Ingredients:

• 6 large scallions, sliced
• 2 green bell peppers, chopped
• 1 or 2 (14.5 ounce) cans diced tomatoes
• 1 bunch celery, sliced
• 1/2 head cabbage, chopped
• 1 package dry onion soup mix
• 1 or 2 cubes bouillon, optional
• 1 (48-ounce) can tomato-based vegetable juice
• Kosher salt, to taste
• Curry powder, to taste
• Freshly ground black pepper, optional for seasoning
• Parsley, optional for seasoning
• Garlic powder, optional for seasoning
• Paprika, optional for seasoning

Instructions:

1. Add all of the ingredients to a large soup pot or slow cooker.
2. Cover and cook on low in a soup pot on the stove for 1 hour or in a slow cooker for 5 hours.
3. Add salt, curry powder, and any other optional seasonings to taste.
4. Continue cooking for a few minutes on the stovetop or 1 to 2 hours more in a slow cooker.
5. Eat as much soup as you want, whenever you want. You can also drink plenty of water and unsweetened beverages.

Daily Plan

Day 1: All fruits except bananas.

Day 2: All vegetables except starchy vegetables.

Day 3: All fruits and vegetables.

Day 4: Bananas and skim milk.

Day 5: Beef or skinless chicken and tomatoes.

Day 6: Beef or chicken and vegetables.

Day 7: Brown rice, unsweetened fruit juices, and vegetables.

Weight-Loss Cabbage Soup: 

This recipe uses onion, garlic, carrots, cabbage, bell pepper, tomatoes, vegetable broth, white-wine vinegar, and seasonings. It also offers some tips on how to prep the vegetables and store the soup.

To make Weight-Loss Cabbage Soup, you will need the following ingredients:

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, chopped
• 1/2 head cabbage, chopped
• 1 green bell pepper, chopped
• 2 (14.5 ounce) cans diced tomatoes, undrained
• 8 cups vegetable broth
• 1/4 cup white-wine vinegar
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

• Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
• Add the carrots, cabbage, and bell pepper to the pot and cook until the vegetables are slightly tender, about 5 minutes more.
• Add the diced tomatoes, vegetable broth, white-wine vinegar, oregano, basil, salt, and pepper to the pot. Bring to a boil, then reduce heat to low and simmer for 20 minutes, or until the vegetables are tender.
• Serve hot and enjoy!

Cabbage Fat-Burning Soup: 

o make Cabbage Fat-Burning Soup, follow these steps:

1. In a large pot, combine all of the ingredients, except for the green beans.
2. Bring the soup to a boil, then reduce heat to low and simmer for 20 minutes, or until the vegetables are tender.
3. Stir in the green beans and cook for an additional 5 minutes, or until heated through.
4. Serve hot and enjoy!

This recipe makes about 6 servings. Each serving contains about 100 calories, 3 grams of fat, 15 grams of carbohydrates, and 5 grams of protein.

Here are some tips for making the Cabbage Fat-Burning Soup:

• Use low-sodium beef broth to reduce the sodium content of the soup.
• Add a bit of lemon juice or vinegar to the soup for a bit of tanginess.
• Garnish the soup with fresh herbs, such as parsley or basil.
• Serve the soup with a side of whole-wheat bread or brown rice.

Disclaimer: There is no scientific evidence to support the claim that Cabbage Fat-Burning Soup can burn fat or flush out impurities from your system. It is important to note that this soup is very low in calories and nutrients, and it should not be followed for longer than a week. If you are looking to lose weight, it is important to talk to your doctor or a registered dietitian about a healthy and sustainable diet plan.

Original  Cabbage Soup Diet Recipe:

To make Original Diet Cabbage Soup, you will need the following ingredients:

• 1 head of cabbage, chopped
• 1 envelope onion soup mix
• 4 cups water

Instructions:

1. Combine all of the ingredients in a large pot.
2. Bring to a boil, then reduce heat to low and simmer for 30 minutes, or until the cabbage is tender.
3. Serve hot and enjoy!

Does the cabbage soup diet really help you lose weight? 

The answer is yes, but only temporarily. Most of the weight you lose on this diet is water weight, not fat. This means that once you stop the diet and resume your normal eating habits, you will likely gain back the weight you lost. The diet is also very restrictive and unbalanced, which can lead to nutritional deficiencies and health problems if followed for too long.

Therefore, the cabbage soup diet is not a good choice for long-term weight loss or maintenance. It is only suitable for people who want to lose a few pounds quickly for a special occasion or as a kick-start to a more sensible diet plan. However, even then, you should consult your doctor before starting this diet, especially if you have any medical conditions or allergies.

Who should not do the cabbage soup diet? 

The cabbage soup diet is a very restrictive diet that is not suitable for everyone. People who should not do the cabbage soup diet include:

• People with underlying medical conditions: The diet is low in calories and nutrients, which can be harmful to people with certain medical conditions, such as diabetes, kidney disease, and heart disease.
• Pregnant or breastfeeding women: The cabbage soup diet does not provide enough calories or nutrients for pregnant or breastfeeding women.
• People who are underweight: This low-calorie diet can lead to further weight loss in people who are already underweight.
• People with a history of disordered eating: The diet can be very restrictive and triggering for people with a history of disordered eating.

In addition, the cabbage soup diet is not recommended for anyone who is planning to follow it for more than a week. The diet is very low in calories and nutrients, and it can lead to health problems if followed for longer periods of time.

If you are unsure whether or not the cabbage soup diet is right for you, it is important to talk to your doctor or a registered dietitian.

How long does it take to see results on the cabbage soup diet? 

You may see some results on the scale after the first day. However, keep in mind that this is mostly water weight and not fat loss. You may also notice some changes in your body shape and size after a week of following this diet. However, these results are not permanent and will likely disappear once you stop the diet.

What are the negative effects of the cabbage soup diet? 

The cabbage soup diet is a short-term weight loss plan that involves eating mostly cabbage soup for seven days. However, this diet can have some negative effects on your health and well-being. These side effects are caused by the low calorie intake, nutrient deficiencies, food monotony, and psychological stress that this diet entails. Therefore, it is not recommended to follow this diet for more than a week or without medical supervision. 

Here are some of the most common side effects of the cabbage soup diet:

Side effect #1 – Fatigue

The cabbage soup diet is very low in calories, protein, and other nutrients that your body needs for energy and proper functioning. As a result, you may feel tired, weak, and lethargic while following this diet. You may also have difficulty concentrating and performing your daily tasks.

Cabbage Soup Diet Side effect #2 –Headache

This diet can cause dehydration, electrolyte imbalance, and low blood sugar levels, which can trigger headaches. You may also experience headaches due to caffeine withdrawal if you are used to drinking coffee or tea regularly and stop abruptly when starting this diet.

Side effect #3 –Dizziness

The cabbage soup diet can lower your blood pressure and cause orthostatic hypotension, which is a sudden drop in blood pressure when you stand up from a lying or sitting position. This can make you feel dizzy, lightheaded, or faint. You may also feel dizzy due to hunger, dehydration, or lack of oxygen to your brain.

Side effect #4 –Nausea

The cabbage soup diet can irritate your stomach and cause nausea, especially if you are not used to eating large amounts of cabbage or other cruciferous vegetables. You may also feel nauseous due to the bland taste of the soup, the monotony of the diet, or the smell of the cooked cabbage.

Side effect #5 –Diarrhea 

The cabbage soup diet can increase your fiber intake significantly, which can cause diarrhea if your digestive system is not accustomed to it. You may also have diarrhea due to the laxative effect of some ingredients in the soup, such as tomatoes, celery, or onion. Diarrhea can lead to dehydration and electrolyte loss, which can worsen your health condition.

Cabbage soup diet side effect #6 –Constipation

It can decrease your intake of fats and proteins, which are essential for bowel movements. You may also have constipation due to the lack of variety in your diet, which can affect your gut microbiome and motility. Constipation can cause abdominal pain, bloating, and gas.

Side effect #7 – Gas

The cabbage soup diet can cause gas due to the fermentation of some components in the cabbage and other vegetables by the bacteria in your colon. Gas can make you feel uncomfortable, bloated, and embarrassed. It can also contribute to bad breath.

Side effect #8 -Bloating: 

The cabbage soup diet can cause bloating due to the accumulation of gas and fluid in your abdomen. Bloating can make you feel full, heavy, and distended. It can also affect your appearance and self-esteem.

Cabbage soup diet negative Side effect #9 -Bad breath

The cabbage soup diet can cause bad breath due to several factors, such as dehydration, ketosis, gas production, poor oral hygiene, or infection. Dehydration can reduce your saliva production, which is important for washing away food particles and bacteria from your mouth. Ketosis is a metabolic state where your body burns fat for fuel instead of glucose, which can produce ketones that have a foul odor. Gas production can cause burping or belching that can bring up unpleasant smells from your stomach or intestines. Poor oral hygiene can lead to plaque buildup, tooth decay, gum disease, or tongue coating that can harbor bacteria that produce bad breath. Infection can occur in your mouth, throat, or lungs due to the weakened immune system caused by following the diet.

Side effect #10 -Mood swings

This diet can affect your mood due to the hormonal changes, nutritional deficiencies, and psychological factors that it can induce. Hormonal changes can occur due to the stress response triggered by starvation or calorie restriction, which can alter your levels of cortisol, adrenaline, serotonin, dopamine, and other neurotransmitters that regulate your mood. Nutritional deficiencies can occur due to the lack of vitamins, minerals, antioxidants, and other nutrients that are essential for brain function and mental health. Psychological factors can include boredom, frustration, dissatisfaction, guilt, shame, or depression that can arise from following a restrictive and unrealistic diet that does not meet your needs or preferences.

Side effect #11– Irritability

The cabbage soup diet can make you irritable due to the physical discomforts and emotional disturbances that it can cause. You may feel irritable due to hunger, pain, headache, dizziness, nausea, diarrhea, constipation, gas, bloating, bad breath, fatigue, or insomnia that can affect your quality of life and well-being. You may also feel irritable due to mood swings, anxiety, depression, cravings, or social isolation that can affect your relationships and self-esteem.

Side effect #12 – Depression

The cabbage soup diet can cause depression due to the biological imbalances and psychological stressors that it can create. Biological imbalances can occur due to the hormonal changes, nutritional deficiencies, and inflammation that can impair your brain function and mood regulation. Psychological stressors can include low self-esteem, body image issues, hopelessness, helplessness, or loss of control that can result from following a diet that is not sustainable or satisfying.

Side effect #13- Anxiety

The cabbage soup diet can cause anxiety due to the fear of failure, rebound weight gain, health complications, or social judgment that it can provoke. Fear of failure can occur due to the high expectations and pressure that you may put on yourself or receive from others to lose weight quickly and drastically. Rebound weight gain can occur due to the metabolic slowdown and binge eating that can follow the extreme calorie restriction. Health complications can occur on your physical and mental health. Social judgment can occur due to the stigma and discrimination that you may face or perceive from others for being overweight or following an extreme diet.

Cabbage soup diet Side effect #14 – Cravings 

The cabbage soup diet can cause cravings due to the deprivation and restriction that it imposes on your food choices and intake. Deprivation and restriction can trigger your survival instincts and increase your appetite and desire for foods that are high in calories, fat, sugar, or salt. These foods can also stimulate your reward system and provide temporary relief from the negative emotions and sensations that you may experience while following the diet.

What happens if you do the cabbage soup diet for 2 weeks? 

Doing the diet for 2 weeks can be dangerous for your health. You may experience side effects such as fatigue, headache, dizziness, nausea, diarrhea, constipation, gas, bloating, and bad breath. You may also lose muscle mass and lower your metabolism, which can make it harder to lose weight in the future.

What is the 4 day cabbage soup diet

The 4 day cabbage soup diet is a modified version of the original 7 day plan. It follows the same rules but only lasts for 4 days instead of 7. It is supposed to help you lose up to 10 pounds in 4 days. However, it is not recommended by experts as it is still very low in calories and nutrients.

Cabbage Soup Diet Frequently Asked Questions

Can you eat yogurt on cabbage soup diet?

No, you cannot eat yogurt on the cabbage soup diet. Yogurt is a dairy product that contains calories and carbohydrates that are not allowed on this diet. The only dairy product you can have on this diet is skim milk on day four.

What vegetables can I eat on day 2? 

On day two of the cabbage soup diet, you can eat any raw or cooked vegetables except corn, peas, and beans. You can also have one baked potato with butter for dinner. Some of the vegetables you can choose from are lettuce, spinach, kale, cabbage, broccoli, cauliflower, carrots, celery, cucumber, tomato, onion, garlic, pepper, zucchini, squash, eggplant, mushroom, and asparagus.

Can I eat eggs on the diet? 

No, you cannot eat eggs on the cabbage soup diet. Eggs are a protein source that contains calories and fat that are not allowed on this diet. The only protein sources you can have on this diet are beef on day five and six, and chicken or fish on day seven.

Why is cabbage soup fat burning? 

Cabbage soup is not fat burning in itself. There is no food that can burn fat directly. The reason why some people think that cabbage soup is fat burning is because it is very low in calories and high in water and fiber. This makes it very filling and satisfying, so you will eat less and create a calorie deficit. A calorie deficit is when you burn more calories than you consume, which leads to weight loss. However, this weight loss is mostly water weight and not fat loss.

What are the pros and cons of cabbage soup? 

Some of the pros of cabbage soup are:

• It is easy to make and inexpensive.
• It is low in calories and high in water and fiber, which can help you feel full and hydrated.
• It contains some vitamins and minerals such as vitamin C, vitamin K, folate, potassium, and iron. Some of the cons of cabbage soup are:
• It is very bland and boring to eat the same soup every day for a week.
• It is very low in calories and nutrients, which can lead to hunger, cravings, fatigue, and health problems.
• It does not teach you healthy eating habits or portion control, which are essential for long-term weight loss and maintenance.

How much weight can I lose on the cabbage soup diet in a week?

The amount of weight you can lose on the cabbage soup diet in a week depends on several factors such as your starting weight, your age, your gender, your activity level, and your metabolism. However, the average weight loss reported by people who have tried this diet is between 5 to 10 pounds in a week. However, keep in mind that this weight loss is mostly water weight and not fat loss.

How many times a day do you eat the cabbage soup ? 

You can eat the cabbage soup as many times as you want throughout the day on the cabbage soup diet. There is no limit to how much soup you can have. However, you should also eat the other foods that are allowed on each day of the diet, such as fruits, vegetables, beef, chicken, fish, rice, and bananas. You should also drink plenty of water and unsweetened beverages.

Healthy alternatives to the cabbage soup diet

As we have mentioned before, the cabbage soup diet is not a very balanced or sustainable way of eating, as it can cause nutritional deficiencies and health problems if followed for too long. There are many other diets that are more nutritious, varied, and enjoyable than the cabbage soup diet.

Mediterranean diet

It is one of the most well-known and researched healthy diets. This diet is inspired by the traditional eating patterns of people living in countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. 

What can I eat on the Mediterranean diet?

Foods that you can eat on the Mediterranean diet include:

• Fruits and vegetables
• Whole grains.
• Legumes.
• Nuts and seeds.
• Healthy fats
• Fish and seafood
• Low-fat dairy: 

Dash diet

Another healthy diet that is gaining popularity is the DASH diet. DASH stands for Dietary Approaches to Stop Hypertension. This diet was designed to help lower blood pressure and prevent or treat cardiovascular disease. 

Foods to avoid on the DASH diet include:

• Salt (sodium): Sodium is a major contributor to high blood pressure. Aim to limit your sodium intake to 2,300 milligrams per day, or 1,500 milligrams per day if you have high blood pressure.
• Red meat: Red meat is high in saturated fat and cholesterol, which can raise blood pressure. Choose lean protein sources, such as chicken, fish, beans, and tofu, instead.
• Processed meats: Processed meats, such as bacon, sausage, and hot dogs, are high in sodium, saturated fat, and cholesterol. Avoid these foods as much as possible.
• Sugary drinks: Sugary drinks, such as soda, juice, and sports drinks, are high in calories and sugar. They can also contribute to high blood pressure. Choose water, unsweetened tea, or coffee instead.
• Alcohol: Alcohol can raise blood pressure. If you drink alcohol, do so in moderation.

 Vegetarian diet. 

These diets exclude some or all animal products from the menu. Vegetarians do not eat meat, poultry, or fish, but may eat eggs and dairy products. 

Here are 3 sample meals for a vegetarian diet:

Breakfast:

• Oatmeal with berries and nuts: This is a healthy and satisfying breakfast that will give you energy to start your day.
• Yogurt with fruit and granola: This is a quick and easy breakfast that is packed with nutrients.
• Whole-wheat toast with avocado and eggs: This is a delicious and nutritious breakfast that is high in protein and healthy fats.

Lunch:

• Salad with grilled tofu or tempeh: This is a light and refreshing lunch that is packed with protein and fiber.
• Lentil soup: This is a hearty and delicious soup that is a good source of protein and fiber.
• Sandwich on whole-wheat bread with hummus and vegetables: This is a quick and easy lunch that is packed with nutrients.

Dinner:

• Tofu stir-fry with brown rice: This is a delicious and nutritious dish that is high in protein and fiber.
• Quinoa salad with chickpeas and feta cheese: This is a light and refreshing dish that is a good source of protein and fiber.
• Black bean burgers with sweet potato fries: This is a hearty and delicious meal that is high in protein and fiber.

Final thoughts on the Cabbage Soup Diet

The cabbage soup diet is a low-calorie, high-fiber, and short-term diet that promises to help you lose up to 10 pounds (4.5 kg) in a week. However, it is not a balanced, healthy, or sustainable way to eat. Most of the weight loss is likely to be water weight, which will come back as soon as you resume your normal eating habits. The diet can also cause side effects such as hunger, fatigue, nausea, and dizziness. It may also lead to nutrient deficiencies and health problems if followed for longer than a week.

If you are looking for a safe and effective way to lose weight and keep it off, the cabbage soup diet is not the answer. Instead, you should follow a balanced diet that includes a variety of foods from all food groups, such as fruits, vegetables, whole grains, lean proteins, healthy fats, and dairy products. You should also limit your intake of added sugars, saturated fats, and sodium. Additionally, you should exercise regularly, drink plenty of water, and get enough sleep. These habits will help you achieve your weight loss goals and improve your overall health and well-being.

Remember, there is no magic bullet for weight loss. The cabbage soup diet may sound tempting, but it is not worth it in the long run. You deserve better than a bland and boring soup that leaves you feeling hungry and unsatisfied. Rather, aim for a nutritious and delicious diet that nourishes your body and mind. You deserve a lifestyle that supports your health and happiness.

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Further resources for weight loss

• Trying to lose weight fast – what works and what doesn’t
• High protein foods that help you lose weight
• How to get weight loss motivation
• How to help someone with an eating disorder