How long does it take to see results on the cabbage soup diet? A 7-day reality check

October 7, 2025 •

2 min read

Advocates of the cabbage soup diet often claim it can help you lose up to 10 pounds in a single week, but nutritionists point out that this is primarily temporary water weight. Understanding how long does it take to see results on the cabbage soup diet means recognizing the difference between quick, fleeting numbers on the scale and genuine, lasting fat loss.

Quick Summary

The cabbage soup diet delivers rapid, temporary weight loss within seven days, largely from shedding water and glycogen stores rather than fat. This restrictive plan is not a sustainable or healthy long-term solution and the weight is typically quickly regained.

Key Points

Quick Scale Changes: Visible weight loss occurs rapidly, often within the first 7 days, due to severe calorie restriction.
Water Weight, Not Fat: The majority of initial weight loss is water and glycogen, not body fat, and is quickly regained once the diet stops.
Metabolic Impact: Severely restricting calories can slow down your metabolism, making long-term weight management more difficult.
Nutrient Deficiencies: The diet is unbalanced and lacks essential macronutrients like protein and healthy fats, as well as some vitamins.
High Regain Rate: The weight lost is almost always regained once normal eating patterns resume, as the diet is not a sustainable lifestyle change.
Health Risks: Potential side effects include dizziness, fatigue, bloating, and an increased risk of developing gallstones from rapid weight loss.

The cabbage soup diet is a short-term fad diet promising quick weight loss by severely restricting calories over a seven-day period. While initial weight reduction can be motivating, it's essential to understand the nature of these "results" and their impermanence. The diet lacks the necessary nutrients for long-term health and sustainable weight management.

The 7-Day Cabbage Soup Diet Timeline

The diet follows a strict seven-day plan, with specific foods allowed each day in addition to unlimited cabbage soup.

Days 1-3: Rapid Initial Loss

Calorie intake is drastically reduced, leading the body to burn stored glycogen and shed associated water weight quickly.

Day 1: Cabbage soup and fruit (except bananas).
Day 2: Cabbage soup and vegetables, with a baked potato at dinner.
Day 3: Cabbage soup, fruits, and vegetables, resulting in noticeable fluid loss.

Days 4-7: Limited Food Variety Introduced

Additional foods are added, but calorie restriction remains high.

Day 4: Cabbage soup, bananas, and skim milk.
Day 5: Cabbage soup, lean protein (beef or chicken), and tomatoes.
Day 6: Cabbage soup, beef, and vegetables (no potatoes).
Day 7: Cabbage soup, brown rice, vegetables, and unsweetened fruit juice.

Post-Diet: Weight Regain is Common

Upon resuming normal eating, glycogen and fluid stores are replenished, causing the quickly lost weight to return. This rapid regain is typical for crash diets.

Water Weight vs. True Fat Loss

Weight loss on the cabbage soup diet is primarily water and glycogen loss, not significant fat loss. True fat loss occurs gradually through a consistent calorie deficit achieved with a balanced diet and regular exercise.

Health Risks of a Restrictive Diet

The cabbage soup diet poses several health risks due to its restrictive nature.

Nutrient Deficiencies: The diet is unbalanced and lacks essential nutrients, making it unsuitable for long-term use.
Metabolic Slowdown: Severe calorie restriction can slow metabolism, hindering weight management after the diet.
Digestive Issues: High fiber can cause gas and bloating.
Physical Weakness: Low calories can lead to fatigue, dizziness, and headaches.
Risk of Gallstones: Rapid weight loss can increase the risk of gallstones.

Comparing the Cabbage Soup Diet to a Sustainable Plan


Feature	Cabbage Soup Diet	Sustainable Nutrition Plan
Timeline for Results	7 days for rapid, temporary weight loss.	Gradual, consistent progress over weeks and months.
Type of Weight Loss	Primarily water and glycogen.	Sustainable fat loss with minimal water fluctuation.
Nutritional Balance	Severely unbalanced; low in protein and healthy fats.	Provides a variety of nutrients from all food groups.
Long-Term Effectiveness	Ineffective. The weight is quickly regained.	Highly effective for long-term weight management.
Health Risks	High risk of nutrient deficiency, fatigue, and gallstones.	Low risk; often improves overall health.

Conclusion: Sustainable Progress Over Short-Term Fixes

While the cabbage soup diet may show quick scale changes, these are primarily due to temporary water loss and not sustainable fat loss. The weight is likely to return quickly. For lasting results and improved health, a balanced, nutrient-rich diet and consistent physical activity are recommended. Consult a healthcare professional or reliable sources like Healthline for guidance on sustainable eating.

Frequently Asked Questions

Most people may lose between 5 and 10 pounds in one week, but it's important to understand that the majority of this is water weight and not actual fat.

No, the weight loss is typically not permanent. Once you stop the diet and resume normal eating, your body replenishes its water and glycogen stores, causing the weight to return quickly.

Common side effects include fatigue, dizziness, headaches, and increased flatulence and bloating due to the high fiber content.

The diet is very low in carbohydrates, forcing your body to use its stored glycogen for energy. Glycogen is bound to water, so as it's used up, the body sheds that extra fluid.

No, health experts strongly advise against extending the diet beyond 7 days due to its restrictive, unbalanced nature, which can lead to nutritional deficiencies and health risks.

There is no scientific research to support the effectiveness or safety of the cabbage soup diet as a healthy, sustainable weight loss method.

A healthier approach for sustainable weight loss involves adopting a balanced diet with a variety of nutrient-dense foods, controlling portion sizes, and incorporating regular physical activity.

Individuals with diabetes, those who are pregnant or breastfeeding, people with a history of eating disorders, and anyone with a pre-existing medical condition should avoid this diet without a doctor's supervision.