What Happens if You Do the Cabbage Soup Diet for 2 Weeks?

October 7, 2025 •

3 min read

The cabbage soup diet promises rapid weight loss, with some proponents claiming you can drop up to 10 pounds in a week. But what happens if you do the cabbage soup diet for 2 weeks, pushing beyond the recommended 7-day limit? Extending this extreme low-calorie regimen carries significant health risks, from severe nutrient deficiencies to a slowed metabolism.

Quick Summary

Extending the cabbage soup diet beyond one week is highly discouraged by health experts. It can lead to serious nutrient deficiencies, severe fatigue, metabolic slowdown, and muscle loss, with any weight lost likely being water weight that is quickly regained.

Key Points

Intensified Side Effects: The negative side effects of the 7-day diet, such as fatigue, dizziness, and irritability, will be significantly worse during the second week due to severe caloric and nutrient deprivation.
Metabolic Slowdown: Continuing the diet for 14 days forces your body into a 'starvation mode,' drastically slowing your metabolism to conserve energy. This makes it harder to lose weight and easier to gain it back later.
Significant Muscle Loss: With a severe lack of protein, your body will break down muscle tissue for energy, further reducing your metabolic rate and leading to a less toned physique.
Nutrient Deficiencies: Prolonged restriction of entire food groups means your body will become deficient in essential vitamins, minerals, protein, and healthy fats, which can lead to serious health problems like gallstones and a weakened immune system.
Weight Regain is Inevitable: The majority of the weight lost on this diet is water weight. Once you stop the diet and return to normal eating, your glycogen stores are replenished, and you will regain the weight quickly.
Increased Risk of Gallstones: The severely low-fat content of the diet over two weeks can disrupt gallbladder function, increasing the risk of developing gallstones.
Psychological Strain: The extreme monotony and restriction of the 14-day plan can foster an unhealthy relationship with food, leading to severe boredom, powerful cravings, and potential binge-eating after the diet concludes.

The Severe Risks of Extending a Fad Diet

While a 7-day plan is already nutritionally inadequate, stretching the cabbage soup diet to two weeks dramatically increases the risk of negative health consequences. This restrictive approach is a classic fad diet that lacks the essential macronutrients—protein, fat, and complex carbohydrates—needed for proper body function. The initial rapid weight loss is primarily water and muscle mass, not lasting fat loss, and can wreak havoc on your body and metabolic health over time.

Short-term vs. Long-term Effects of the Cabbage Soup Diet

It is critical to understand the distinction between the temporary results seen in the first week and the more serious issues that arise from prolonged caloric restriction. The second week of this diet is where the body's emergency energy-saving mechanisms truly kick in, amplifying negative side effects.

During the first week, you can expect:

Rapid, but mostly temporary, weight loss from shedding water weight.
Initial improvements in markers like insulin resistance, though these effects are short-lived.
Feelings of fatigue, dizziness, and irritability as your body adjusts to the very low-calorie intake.
Digestive discomfort, including gas and bloating, from the extremely high fiber content.

By the second week, these effects intensify, and additional risks emerge:

Your metabolism slows down as your body enters 'starvation mode' to conserve energy, making weight loss even harder.
Significant muscle loss occurs because of the lack of protein, further decreasing your metabolic rate.
You risk developing more serious health problems, such as gallstones, due to extremely low fat intake.
Persistent headaches, brain fog, and difficulty concentrating are common as your brain is deprived of sufficient fuel.
A weakened immune system can result from a lack of essential vitamins and minerals.

What the Caloric Deficit Really Means

The diet's severely restricted calorie intake—often under 1,000 calories a day—is far below the minimum recommended for healthy adults and is considered dangerous without medical supervision. By the end of two weeks, this extreme deficit has forced your body to consume its own muscle for energy, and the resulting metabolic slowdown ensures that you will likely regain any lost weight once you resume normal eating habits.

Comparison of the Cabbage Soup Diet vs. A Sustainable Plan


Feature	Cabbage Soup Diet (2 weeks)	Sustainable Diet Plan
Weight Loss	Rapid but mostly water/muscle; unsustained.	Gradual and primarily fat; sustainable.
Calorie Intake	Severely restricted (<1000 cal/day).	Moderately restricted (1200-1800+ cal/day).
Metabolism	Decreases significantly.	Maintained or slightly boosted with exercise.
Nutritional Profile	Deficient in protein, fat, and many vitamins.	Balanced with all essential nutrients.
Health Risks	High risk of nutrient deficiencies, gallstones, and muscle loss.	Low risk; often improves overall health.
Sustainability	Very low; extreme boredom and rebound weight gain.	High; encourages long-term lifestyle changes.

The Psychological Toll and Rebound Weight Gain

Beyond the physical risks, following such a restrictive plan for 14 days can have a significant psychological impact. The monotony of eating the same food can lead to boredom, making cravings and potential binge-eating more likely after the diet is over. This cycle of extreme restriction followed by rebound weight gain, known as yo-yo dieting, is unhealthy and does not foster a positive relationship with food. Instead of learning healthy eating habits, you learn to associate food with deprivation, which undermines any long-term weight management goals. A healthier approach involves a balanced diet with regular exercise to achieve gradual, sustainable results. For proven strategies and professional guidance, consulting a healthcare professional or registered dietitian is always the recommended course of action.

Conclusion

Extending the cabbage soup diet for two weeks is not a shortcut to healthy, sustainable weight loss; it is a direct route to nutrient deficiencies, muscle loss, and metabolic harm. While the initial rapid drop on the scale may seem appealing, the costs to your physical and mental health are significant. The majority of the weight you lose will be water, which is quickly regained, leaving you with a compromised metabolism and a potentially strained relationship with food. For lasting weight management, prioritizing a balanced, nutritious diet and consistent exercise is the only safe and effective path.

Frequently Asked Questions

No, health experts strongly advise against extending the cabbage soup diet for two weeks. It is designed to be a 7-day plan and is not nutritionally balanced for prolonged use.

The most dangerous side effects include severe nutrient deficiencies, significant muscle loss, a drastically slowed metabolism, and an increased risk of developing gallstones.

You will likely regain the weight because most of what is lost is water and muscle mass, not fat. When you stop the diet, your body replenishes its water and carb stores, causing the scale to go back up.

Yes, your metabolism will likely slow down as a protective measure against perceived starvation. This metabolic decrease makes it much easier to regain weight and harder to lose it in the future.

Your energy levels will likely plummet due to a severe lack of calories, protein, and healthy fats. You may experience extreme fatigue, dizziness, and brain fog.

No, the diet is not effective for long-term weight loss. It is a temporary fix that does not provide the foundation for sustainable healthy eating habits.

Instead of a fad diet, sustainable weight loss is achieved through a balanced, moderate-calorie diet combined with regular exercise. Consulting a dietitian is recommended for a personalized, healthier plan.