The 7-day cabbage soup diet is one of those quick-fix diets that has been around for decades, promising rapid weight loss in a short amount of time. If you’ve been searching for ways to shed a few pounds quickly, you may have come across this diet. But does it really work, and is it safe? In this blog post, we’ll break down everything you need to know about the cabbage soup diet, how it works, and whether it’s a sustainable solution for long-term weight loss.
What is the Cabbage Soup Diet?
The cabbage soup diet is a short-term eating plan that lasts for seven days. The foundation of the diet is—you guessed it—cabbage soup, which you can consume in unlimited quantities throughout the day. Along with the soup, there are specific foods allowed on each day, such as fruits, vegetables, and lean proteins.
This diet is marketed as a way to jumpstart weight loss by consuming a very low-calorie, high-fiber soup that keeps you full. Advocates of the cabbage soup diet claim that you can lose up to 10 pounds (4.5 kg) in just one week.
How Does the Cabbage Soup Diet Work?
The cabbage soup diet works by significantly reducing your calorie intake. Since cabbage soup is low in calories but high in fiber, it allows you to eat until you’re full without consuming many calories. Over the course of a week, the severe calorie deficit is supposed to help you lose weight rapidly.
The diet is structured over seven days, with different foods allowed on each day:
Day 1:
- Unlimited cabbage soup and fruit (except bananas)
Day 2:
- Unlimited cabbage soup and vegetables (avoid starchy veggies like potatoes)
Day 3:
- Unlimited cabbage soup, fruits, and vegetables (no bananas or potatoes)
Day 4:
- Cabbage soup, up to 8 bananas, and skim milk
Day 5:
- Cabbage soup, up to 20 ounces of beef, chicken, or fish, and 6 tomatoes
Day 6:
- Cabbage soup, lean proteins, and vegetables (excluding starchy ones)
Day 7:
- Cabbage soup, brown rice, vegetables, and unsweetened fruit juice
7 Benefits of the Cabbage Soup Diet
While the cabbage soup diet is restrictive and should be used with caution, there are a few potential benefits, especially if your goal is to lose weight quickly:
1. Rapid Weight Loss
Due to its low-calorie nature, the cabbage soup diet may help you lose weight quickly. Many people report losing up to 10 pounds in a week, though this is mostly water weight.
Why it works: The severe calorie restriction causes your body to burn more calories than you consume, leading to quick weight loss.
2. Easy to Follow
One of the biggest draws of the cabbage soup diet is its simplicity. There are no complex meal plans or calorie counting involved—just soup and a few specified foods for each day.
Why it works: This diet takes the guesswork out of meal prep, making it easier for people who want a simple, no-frills approach to short-term dieting.
3. High in Fiber
Cabbage is high in dietary fiber, which can aid digestion and keep you feeling full for longer. Fiber is crucial for digestive health and may help reduce bloating and constipation.
Why it works: A high-fiber diet can help regulate your digestion, making it easier to manage hunger while on a low-calorie plan.
4. Detox Effect
Many people report feeling lighter and less bloated after following the cabbage soup diet. This is likely due to the high water and fiber content of the soup, which can help flush out toxins and excess water weight.
Why it works: The diet acts as a form of detox, promoting water weight loss and improved digestion.
5. Affordable
The cabbage soup diet is budget-friendly. Cabbage is inexpensive, and the other ingredients are simple and affordable. You don’t need to buy special supplements or diet-specific products.
Why it works: This makes the diet accessible to nearly everyone, regardless of budget.
6. Short-Term Commitment
Unlike many diets that require long-term dedication, the cabbage soup diet only lasts for seven days. This short timeframe may be more manageable for people looking to jumpstart their weight loss before transitioning to a more sustainable eating plan.
Why it works: The seven-day commitment appeals to those who want quick results without a long-term overhaul of their eating habits.
7. Encourages Hydration
Since the soup is water-based and you’re encouraged to drink plenty of water during the diet, staying hydrated is a natural part of the plan. Hydration is essential for metabolism, digestion, and overall well-being.
Why it works: Drinking water helps prevent dehydration, which can often be mistaken for hunger, and also helps flush out toxins from the body.
Does the Cabbage Soup Diet Work for Long-Term Weight Loss?
While the cabbage soup diet may help you lose weight quickly, it’s important to note that most of the weight lost is water weight, not fat. The diet is not a sustainable long-term solution for weight loss because it’s extremely low in calories and lacks essential nutrients. Additionally, the restrictive nature of the diet can lead to muscle loss if followed for too long, and once you resume normal eating, you may quickly regain the lost weight.
Potential Downsides of the Cabbage Soup Diet
1. Nutrient Deficiency
The diet is very low in calories and doesn’t provide the full range of nutrients your body needs to function optimally. It’s lacking in protein, healthy fats, and key vitamins and minerals.
2. Low Energy
Because of the low-calorie intake, many people report feeling fatigued, lightheaded, or irritable during the diet. Your body isn’t getting enough fuel, which can make everyday activities difficult.
3. Boring and Repetitive
Eating cabbage soup for several days can get monotonous quickly. The lack of variety may cause cravings for other foods, making it difficult to stick to the diet.
4. Temporary Weight Loss
As mentioned earlier, much of the weight loss is water weight. Once you return to your regular eating habits, you’re likely to regain the weight.
Is the Cabbage Soup Diet Safe?
The cabbage soup diet is safe for short-term use (no more than 7 days). However, it is not recommended for long-term weight management due to its extreme calorie restriction and lack of nutritional balance. If you’re looking for sustainable, long-term weight loss, it’s better to focus on a balanced, whole-food diet combined with regular exercise.
Final Thoughts: Is It Worth Trying?
The 7-day cabbage soup diet can be a quick and easy way to drop a few pounds in a short period, especially if you have a special event coming up or need a jumpstart to your weight loss journey. However, it’s not a sustainable or healthy long-term solution. If you do decide to try the cabbage soup diet, it’s important to view it as a temporary fix, not a lifestyle change.
For lasting results, consider transitioning to a more balanced and nutritious eating plan after completing the cabbage soup diet, incorporating lean proteins, healthy fats, and a variety of fruits and vegetables to support long-term health and weight loss goals.
