What Exactly Is the Cabbage Soup Diet?
The cabbage soup diet is a short-term, highly restrictive weight loss plan that centers on consuming a low-calorie, high-fiber cabbage soup for seven consecutive days. Though its origins are unclear, the diet gained notoriety in the 1980s as a quick fix for weight loss and has reappeared periodically since. The core principle is that by severely restricting caloric intake and filling up on unlimited, low-calorie soup, the body is forced into a significant energy deficit, leading to rapid weight loss.
While the diet allows for unlimited amounts of the signature soup, it rigidly controls the intake of other foods, specifying different allowances for each day of the week. This lack of variety and balance is what categorizes it as a fad diet, and it is not recommended as a sustainable or healthy long-term eating plan. Any weight lost during this week is largely composed of water and glycogen, rather than body fat, which is why it is almost always regained once the diet ends.
The 7-Day Cabbage Soup Diet Plan
Following the diet requires strict adherence to a specific schedule that dictates which foods can be eaten alongside the unlimited cabbage soup. While variations exist, the general structure remains consistent.
Daily Food Allowances
- Day 1: Unlimited cabbage soup and all fruits, except bananas.
- Day 2: Unlimited cabbage soup and all vegetables, raw or cooked, with a focus on leafy greens. No fruit. One baked potato with butter is permitted for dinner.
- Day 3: Unlimited cabbage soup, all fruits, and all vegetables (excluding potatoes and bananas).
- Day 4: Unlimited cabbage soup, up to eight bananas, and unlimited skim milk.
- Day 5: Unlimited cabbage soup, 10–20 ounces of lean protein (beef, chicken, or fish), and up to six fresh tomatoes.
- Day 6: Unlimited cabbage soup, unlimited lean protein (beef, chicken, or fish), and unlimited vegetables (excluding potatoes).
- Day 7: Unlimited cabbage soup, brown rice, unsweetened fruit juice, and vegetables.
Preparing the Cabbage Soup
A simple, classic recipe for the soup typically includes:
- One medium head of cabbage, chopped
- Six large onions, chopped
- Two green peppers, chopped
- Two cans of diced tomatoes
- One bunch of celery, chopped
- 6-8 cups of water or low-sodium broth
- Optional seasonings like garlic, salt, pepper, or herbs
Instructions: Sauté the onions and green peppers. Add the remaining vegetables and liquid, and bring to a boil. Simmer until the vegetables are tender.
How the Diet Works: The Science (and the Flaws)
The short-term weight loss experienced on the cabbage soup diet is a direct result of extreme calorie restriction, with intake often falling below 1,200 calories per day. In such a severe deficit, your body first depletes its glycogen stores. Glycogen is bound to water, so as it is used, significant water weight is shed, causing the dramatic and immediate drop on the scale.
However, this rapid, temporary weight loss is often deceptive. Not only is the water weight quickly regained once normal eating resumes, but the severe lack of protein and healthy fats also causes the body to break down muscle mass for energy. This is detrimental to long-term weight management, as muscle tissue burns more calories than fat, and losing it can slow down your metabolism. The diet does not teach sustainable eating habits, making it highly prone to the "yo-yo" effect.
Potential Benefits vs. Serious Risks
| Potential Benefit | Serious Risk |
|---|---|
| Rapid initial weight loss: The dramatic calorie deficit can produce quick results on the scale, which may be motivating for some. | Weight Regain: The lost weight is mostly water and muscle, which is quickly regained after the diet ends. |
| High in fiber: Cabbage is fibrous, which can promote feelings of fullness and aid digestion. | Nutrient deficiencies: The diet is unbalanced and lacks essential nutrients like protein, healthy fats, and some vitamins and minerals. |
| Inexpensive and accessible: Ingredients for the soup are cheap and readily available. | Gastrointestinal distress: The high fiber content can lead to significant gas, bloating, and cramping. |
| High in vegetables: Encourages high vegetable intake, which can provide some vitamins and antioxidants. | Weakness and fatigue: The very low-calorie intake can cause lightheadedness, dizziness, irritability, and a serious lack of energy. |
| Jumpstart motivation: The immediate results might motivate some to transition to a more balanced, long-term plan. | Metabolic damage: Extreme restriction can cause the metabolism to slow down, making future weight loss more difficult. |
Who Should Avoid the Cabbage Soup Diet?
Because of its restrictive nature and nutritional imbalances, the cabbage soup diet is not suitable for everyone. It should be avoided by several groups to prevent health complications:
- Individuals with diabetes or blood sugar issues: The low-calorie and low-carb nature can cause dangerous fluctuations in blood sugar levels.
- Pregnant or nursing individuals: This diet lacks the vital nutrients required for both the mother and developing baby.
- People with a history of disordered eating: Highly restrictive plans can trigger unhealthy eating behaviors and negative body image.
- Anyone with an underlying health condition: Those with pre-existing conditions should always consult a healthcare professional before starting an extreme diet.
- Individuals with gallbladder issues: Rapid weight loss, especially when low in fat, can potentially lead to gallstone formation.
Conclusion: A Cautious Approach is Best
Ultimately, what is the 7 day cabbage soup diet? It is a classic fad diet designed for quick, but temporary, weight loss. While it is inexpensive and simple to follow for a short period, its health risks far outweigh its minimal and unsustainable benefits. The rapid weight loss is primarily water and muscle, not fat, and is typically regained almost immediately. Rather than offering a solution, this diet can promote unhealthy eating patterns, cause nutritional deficiencies, and disrupt your metabolism.
For sustainable, long-term health and weight management, most health experts recommend adopting a balanced diet with a moderate, consistent calorie deficit, combined with regular exercise. For example, a Mediterranean or DASH-style diet provides a nutritious alternative to this extreme and unproven method. Always consult a healthcare provider or a registered dietitian before starting a new or restrictive diet plan.
For more information on the diet's risks and alternatives, consider reviewing this resource: The Cabbage Soup Diet: Benefits, Risks, and More.
