How does cabbage soup diet work. Cabbage Soup Diet: A Comprehensive Guide to Rapid Weight Loss

23.08.202319.07.2023 by alexxlab

How does the Cabbage Soup Diet work. What are the rules and ingredients of this diet. Is it effective for sustainable weight loss. What are the potential risks and benefits of following this diet plan.

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Understanding the Cabbage Soup Diet: A Brief Overview

The Cabbage Soup Diet is a short-term weight loss plan that has gained popularity since the 1980s. This diet revolves around consuming large quantities of homemade cabbage soup for seven days, supplemented with specific low-calorie foods on each day. Proponents claim it can lead to a weight loss of up to 10 pounds (4.5 kg) in just one week.

Despite its name, the diet’s origins are unclear. It has been mistakenly attributed to various health institutions, including the Sacred Heart Hospital and Mayo Clinic, but these claims have been debunked by the respective organizations.

The Cabbage Soup Recipe: Key Ingredients and Preparation

The cornerstone of this diet is the cabbage soup itself. While recipes may vary slightly, the basic ingredients typically include:

2 large onions
2 green peppers
2 cans of tomatoes
1 bunch of celery
1 head of cabbage
3 carrots
1 package of mushrooms
1-2 bouillon cubes (optional)
6-8 cups of water or vegetable cocktail

To prepare the soup, chop all vegetables and sautÃ© the onions in a small amount of oil. Add the remaining vegetables, cover with water or vegetable cocktail, and add bouillon cubes if desired. Simmer until the vegetables are tender, which usually takes about 30-45 minutes. The soup can be seasoned with salt, pepper, hot sauce, herbs, or spices to taste.

The 7-Day Meal Plan: What to Eat on the Cabbage Soup Diet

The Cabbage Soup Diet follows a strict 7-day meal plan. Each day allows for unlimited cabbage soup consumption, supplemented by specific foods:

Day 1: Unlimited fruit (except bananas) and cabbage soup
Day 2: Vegetables (raw or cooked) and cabbage soup. One baked potato with butter or oil is allowed
Day 3: Fruits, vegetables, and cabbage soup (no potato or bananas)
Day 4: Bananas, skim milk, and cabbage soup
Day 5: 10-20 ounces of beef (or chicken/fish), up to six tomatoes, and cabbage soup
Day 6: Beef (or broiled fish if not consumed on day 5), vegetables, and cabbage soup
Day 7: Brown rice, vegetables, unsweetened fruit juice, and cabbage soup

Potential Weight Loss Results: What to Expect

While the Cabbage Soup Diet promises rapid weight loss, it’s essential to understand the nature of this weight reduction. What factors contribute to the quick results?

Calorie Restriction: The diet severely limits calorie intake, leading to a rapid calorie deficit
Water Weight: Much of the initial weight loss is likely due to loss of water weight
Short-Term Results: The diet is designed for only seven days, making it unsustainable for long-term weight management

It’s important to note that while some individuals may experience significant weight loss, results can vary greatly among dieters. Additionally, most of the weight lost is likely to be regained once normal eating habits resume.

Health Implications: Potential Risks and Benefits

The Cabbage Soup Diet, like many extreme diets, comes with both potential benefits and risks. What are the health implications of following this diet?

Potential Benefits:

Rapid initial weight loss
Increased vegetable consumption
Short-term reduction in calorie intake
Potential kickstart for a longer-term, balanced diet plan

Potential Risks:

Nutritional deficiencies due to limited food variety
Low energy levels and weakness from calorie restriction
Gastrointestinal discomfort from high fiber intake
Unsustainable weight loss and potential weight regain
Potential for disordered eating patterns

Given these potential risks, it’s crucial to consult with a healthcare professional before starting any extreme diet plan, especially for individuals with pre-existing health conditions.

Nutritional Analysis: Is the Cabbage Soup Diet Balanced?

The Cabbage Soup Diet, while rich in certain nutrients, falls short in providing a balanced nutritional profile. How does this diet measure up in terms of essential nutrients?

High in Fiber: The abundance of vegetables provides ample dietary fiber
Low in Protein: Apart from days 5 and 6, the diet is notably low in protein
Limited Healthy Fats: The diet is extremely low in healthy fats essential for various bodily functions
Potential Vitamin and Mineral Deficiencies: The restricted food choices may lead to inadequate intake of certain micronutrients

While the diet may provide some nutritional benefits through its high vegetable content, it fails to meet all the nutritional requirements for optimal health, especially when followed for extended periods.

Sustainability and Long-Term Effects: Beyond the 7-Day Plan

The Cabbage Soup Diet is designed as a short-term weight loss solution, but what happens after the seven days are over? Is this diet sustainable in the long run?

The extreme nature of the diet makes it unsustainable for long-term use. Once normal eating patterns resume, most people tend to regain the lost weight quickly. This cycle of rapid weight loss followed by weight regain, known as yo-yo dieting, can have negative impacts on metabolic health and may make future weight loss efforts more challenging.

For sustainable weight management, experts recommend a balanced approach that includes:

A varied diet rich in fruits, vegetables, lean proteins, and whole grains
Regular physical activity
Mindful eating practices
Gradual, sustainable lifestyle changes

Alternatives to the Cabbage Soup Diet: Healthier Approaches to Weight Loss

While the Cabbage Soup Diet may offer quick results, there are healthier and more sustainable alternatives for those seeking to lose weight. What are some evidence-based approaches to weight management?

Mediterranean Diet: Emphasizes whole foods, lean proteins, and healthy fats
DASH Diet: Focuses on balanced nutrition to support heart health and weight management
Intermittent Fasting: Various methods of time-restricted eating that can support weight loss
Plant-Based Diets: Can promote weight loss while providing numerous health benefits

These alternatives offer more balanced nutritional profiles and are supported by scientific research for their effectiveness in supporting long-term weight management and overall health.

Expert Opinions: What Do Nutritionists Say About the Cabbage Soup Diet?

The Cabbage Soup Diet has been a topic of debate among nutrition experts. What do professionals in the field say about this controversial diet plan?

Most nutritionists and dietitians advise against following the Cabbage Soup Diet due to its extreme nature and potential health risks. Their concerns include:

Lack of essential nutrients and calories for proper bodily functions
Potential for muscle loss due to inadequate protein intake
Risk of developing unhealthy relationships with food
Unsustainability and likelihood of weight regain

Instead, nutrition experts typically recommend adopting balanced, sustainable eating habits that can be maintained long-term for overall health and weight management.

Psychological Impact: The Mental Aspect of Extreme Dieting

While the physical effects of the Cabbage Soup Diet are often discussed, it’s equally important to consider its psychological impact. How can such a restrictive diet affect mental health and eating behaviors?

Extreme diets like the Cabbage Soup Diet can have several psychological effects:

Increased food obsession and cravings
Feelings of deprivation and frustration
Potential development of disordered eating patterns
Negative impact on social eating and relationships
Cycle of guilt and shame associated with weight fluctuations

It’s crucial to consider these psychological factors when evaluating any diet plan. A healthy approach to weight management should support both physical and mental well-being.

Modifications and Variations: Adapting the Cabbage Soup Diet

While the traditional Cabbage Soup Diet is quite rigid, some individuals have created variations to make it more palatable or nutritionally balanced. What are some common modifications to the original plan?

Adding lean proteins throughout the week for better satiety
Incorporating a wider variety of vegetables for improved nutrient intake
Including small amounts of healthy fats like avocado or olive oil
Extending the diet beyond seven days with more balanced meal options

It’s important to note that while these modifications may improve the nutritional profile of the diet, they may also affect the rapid weight loss typically associated with the original plan. As with any significant dietary change, it’s advisable to consult with a healthcare professional before making modifications.

The Role of Exercise: Combining the Cabbage Soup Diet with Physical Activity

The Cabbage Soup Diet doesn’t explicitly include an exercise component, but some followers choose to incorporate physical activity. How does exercise fit into this low-calorie diet plan?

While regular physical activity is generally recommended for overall health and weight management, it’s important to approach exercise cautiously when following a very low-calorie diet like the Cabbage Soup Diet. The extreme calorie restriction may not provide adequate energy for intense workouts, potentially leading to:

Fatigue and weakness
Increased risk of injury
Difficulty recovering from exercise
Potential for overexertion

If choosing to exercise while on this diet, it’s advisable to stick to light activities such as gentle walks or stretching. As always, listening to your body and avoiding pushing beyond your limits is crucial, especially when calorie intake is severely restricted.

Debunking Myths: Common Misconceptions About the Cabbage Soup Diet

Like many popular diets, the Cabbage Soup Diet has accumulated its fair share of myths and misconceptions. What are some common misunderstandings about this diet plan?

Myth: The diet burns fat specifically
Reality: Weight loss comes from overall calorie deficit, not specific fat-burning properties of cabbage
Myth: The diet detoxifies the body
Reality: The body has its own detoxification systems; no specific diet is needed for detoxification
Myth: Weight loss is permanent
Reality: Most weight lost is likely to be regained once normal eating resumes
Myth: The diet is nutritionally complete
Reality: The diet is deficient in many essential nutrients
Myth: The diet is suitable for long-term use
Reality: The diet is designed for short-term use only and can be harmful if followed long-term

Understanding these misconceptions is crucial for making informed decisions about whether to attempt the Cabbage Soup Diet or any other weight loss plan.

Post-Diet Transition: Returning to Normal Eating Habits

After completing the Cabbage Soup Diet, transitioning back to regular eating patterns requires careful consideration. How can one navigate this transition to maintain any weight loss benefits?

The key to a successful post-diet transition lies in gradually reintroducing a variety of foods while maintaining a balanced approach to nutrition. Here are some strategies to consider:

Slowly increase calorie intake to avoid rapid weight regain
Focus on incorporating lean proteins, whole grains, and healthy fats
Continue to include plenty of fruits and vegetables in your diet
Practice portion control and mindful eating
Implement regular physical activity to support weight maintenance

It’s important to remember that sustainable weight management is a long-term process. Rather than cycling between extreme diets and normal eating, aim for a consistently balanced approach to nutrition and lifestyle habits.

The Future of Fad Diets: Lessons from the Cabbage Soup Diet

The Cabbage Soup Diet is just one of many fad diets that have gained popularity over the years. What can we learn from the persistence of such extreme diet plans, and what does it tell us about the future of weight loss trends?

The enduring appeal of fad diets like the Cabbage Soup Diet highlights several important points:

The desire for quick, dramatic results in weight loss
The ongoing search for a “magic bullet” solution to weight management
The power of word-of-mouth and internet-driven health trends
The need for better nutrition education and understanding of sustainable weight loss methods

As our understanding of nutrition and weight management evolves, it’s likely that we’ll continue to see new diet trends emerge. However, the focus is increasingly shifting towards more balanced, personalized approaches to health and wellness. The future of weight management may lie in tailored nutrition plans, incorporating advances in genetics and microbiome research, rather than one-size-fits-all fad diets.

Ultimately, the lessons learned from diets like the Cabbage Soup Diet underscore the importance of critical thinking when it comes to health claims, and the value of seeking evidence-based, sustainable approaches to weight management and overall wellness.

Does It Work for Weight Loss?

Healthline Diet Score: 0.71 out of 5

The Cabbage Soup Diet is a short-term weight loss diet.

As the name implies, it involves eating large quantities of cabbage soup.

Proponents of the diet say that it can help you lose up to 10 pounds (4.5 kg) in a single week, but many health experts warn that the diet is unhealthy and its results unsustainable.

This article examines the Cabbage Soup Diet and its effectiveness.

diet review scorecard
Overall score: 0.71
Weight loss: 1.0
Healthy eating: 0.0
Sustainability: 1.2
Whole body health: 0.0
Nutrition quality: 1.2
Evidence based: .07
BOTTOM LINE: The Cabbage Soup Diet is likely to cause weight loss — but only because it severely reduces your calorie intake. As soon as you stop this one-week diet, you’re likely to regain the weight you lost. .

The Cabbage Soup Diet is a rapid weight loss diet. Its proponents claim that seven days on the diet can lead to weight loss of up to 10 pounds (4.5 kg).

The diet works exactly as its name implies — for one week, you eat almost nothing but homemade cabbage soup. Each day, you can also have 1–2 other foods, such as skim milk, fruit or vegetables.

The diet is intended to last no longer than seven days for the purpose of slimming down or jump-starting a longer-term diet plan.

The Cabbage Soup Diet is also known by other names, such as the Sacred Heart Hospital Diet or the Mayo Clinic Diet, supposedly because it was developed in a hospital for quick weight loss before surgery for heart patients.

But the implicated hospitals have denied these claims.

No one knows exactly where this unique diet originated from, though it first gained popularity during the 1980s and has stuck around ever since.

Summary
The Cabbage Soup Diet is a one-week weight loss diet that promises to help you lose up to 10 pounds (4. 5 kg).

Homemade cabbage soup forms the basis of this diet.

In order to start, you need to prepare large batches of soup to eat for the entire week.

Keep in mind that specific ingredients for the soup may vary.

The Cabbage Soup Recipe

Ingredients:

2 large onions
2 green peppers
2 cans of tomatoes
1 bunch of celery
1 head of cabbage
3 carrots
1 package of mushrooms
1–2 bouillon cubes (optional)
6–8 cups of water or vegetable cocktail, such as V8

Directions:

Chop all vegetables into cubes.
In a large stock pot, sauté onions in a small amount of oil.
Then add the remaining vegetables and cover with water or vegetable cocktail and add bouillon cubes or other seasonings, if desired.
Bring to a boil, then reduce to medium heat. Let simmer until vegetables are tender, about 30–45 minutes.

You may season the soup with salt, pepper, hot sauce, herbs or spices. You may also add other non-starchy vegetables, such as spinach or green beans.

Every day, you should eat as much cabbage soup as you want — at least for several meals.

Rules of the Diet

You are allowed to eat 1–2 other low-calorie foods daily in addition to the soup. However, it is important not to make any other substitutions and to drink only water or other calorie-free beverages, such as unsweetened tea.

A daily multivitamin is often recommended because the diet may be low in certain nutrients.

These are the rules for each day of the Cabbage Soup Diet.

Day 1: Unlimited cabbage soup and fruit, but no bananas.
Day 2: Only soup and vegetables. Focus on raw or cooked leafy greens. Avoid peas, corn and beans. You may also have one baked potato with butter or oil.
Day 3: As many fruits and vegetables as you can eat, in addition to the soup. However, no baked potato and no bananas.
Day 4: Unlimited bananas, skim milk and cabbage soup.
Day 5: You are allowed 10–20 ounces (280–567 grams) of beef, which you may substitute for chicken or fish. You may also have up to six fresh tomatoes. Drink at least 6–8 glasses of water.
Day 6: Soup, beef and vegetables. You may substitute the beef for broiled fish if you did not do so the day prior. Focus on leafy greens. No baked potato.
Day 7: You may have vegetables, brown rice and unlimited fruit juice — but no added sugar.

You should not continue the diet for more than seven days at a time. However, you may repeat the diet as long as you wait at least two weeks before starting it again.

Summary
To follow the Cabbage Soup Diet, you need to prepare large batches of cabbage soup to eat multiple times per day. You are also allowed to eat 1–2 other foods each day.

The Cabbage Soup Diet has never been studied, so it’s impossible to truly confirm its effectiveness.

Yet, because the Cabbage Soup Diet is very low in calories, it will probably cause weight loss.

While you’re allowed to eat unlimited amounts of soup and certain other foods during this diet, the choices are so limited and low in calories that it would be very difficult to eat enough to maintain your body weight.

Although the Cabbage Soup Diet will probably help you lose weight, most of that weight is likely to come back as soon as you stop the diet.

Notably, when you severely restrict your calorie intake or lose a lot of weight, your body responds by lowering your metabolic rate, reducing the number of calories you burn per day (1, 2, 3).

This lowering of metabolism is a common cause of weight loss plateaus in long-term diets.

However, your metabolism may start to diminish as early as three days into a very-low-calorie diet. This slowdown may explain why it is so hard to prevent weight gain after going off your diet (1, 2).

Nevertheless, very-low-calorie diets also have some benefits.

Studies indicate that when obese people follow very-low-calorie diets for 4–12 weeks under the supervision of a doctor, they can experience significant short-term improvements in weight loss and metabolic health (3, 4, 5).

A few studies show that even short-term, very-low-calorie diets can temporarily decrease insulin resistance, even though they are too short to produce large changes in body fat (6, 7).

Another potential positive of the Cabbage Soup Diet is that you are not forced to go hungry, as you may eat as many of the allowed foods as you want each day.

The diet also includes plenty of fruits and vegetables, which are low in calories and high in fiber.

What’s more, the diet is very cheap to follow.

Unlike other diets that force you to purchase expensive supplements or books, this diet only requires you to buy the low-cost ingredients for the soup and a few other basic foods.

Summary
The Cabbage Soup Diet is very low in calories, so it should cause you to lose weight if you can stick with it. However, it is likely that any weight loss will be temporary.

Although the Cabbage Soup Diet may help you lose some weight, its drawbacks may outweigh its benefits.

One of the main problems with the Cabbage Soup Diet is that it can only be followed for one week, which is not long enough for meaningful weight loss.

Your body can only burn so much fat per week. In the first week of a low-calorie diet, only about 34% of the weight lost is actually from fat (1).

The other two-thirds comes from lost water weight and muscle mass (1).

Water weight comes from your glycogen stores, which are your body’s quick energy reserves. Normally, glycogen binds to water molecules in your body.

When you don’t eat enough calories, your body uses up the stored glycogen as energy and also sheds that extra water (1, 8).

However, as soon as you return to a less restrictive diet, your body will rebuild those emergency stores and take on water weight again — even if you continue with a healthy diet (9).

Another big problem with the Cabbage Soup Diet is its lack of nutrients.

The Cabbage Soup Diet has so few food choices that it is deficient in many vitamins and minerals and offers no real source of protein on most days.

Without much protein, you will struggle to prevent muscle loss during the diet.

Moreover, the diet is incredibly bland, making it hard to endure for an entire week.

It also requires frequent large-batch cooking in order to prepare enough cabbage soup, which may be a drawback for some people.

Summary
The Cabbage Soup Diet is bland, hard to stick to and deficient in many nutrients. Since it lasts only a week, most of the weight you lose is only water weight that will return once you stop the diet.

The Cabbage Soup Diet is not recommended for more than one week at a time because of how restrictive and nutritionally imbalanced it is.

Very Low in Calories

Although the Cabbage Soup Diet is not a starvation diet, the foods are so low in calories that it would be difficult to reach 1,000 calories per day.

This is below the estimated minimum calories needed to maintain a stable weight. That minimum is typically 1,200 calories for women and 1,500 calories for men, on average (10).

Very-low-calorie diets under 800 calories per day are only recommended for obese people under the close supervision of a physician.

May Not Provide Enough Nutrients

Low-calorie diets that are used under the supervision of a physician are typically designed to be nutritionally adequate (11, 12).

However, the food choices of the Cabbage Soup Diet are very limited and unbalanced. The diet includes almost no protein and is also very low in carbs, fat and calories. Additionally, it’s deficient in many vitamins and minerals.

There is not a serious risk of vitamin and mineral deficiencies if you only follow the diet for one week, especially if you decide to take a multivitamin. But this doesn’t make up for the diet’s lack of calories and protein.

Consequently, many people on the Cabbage Soup Diet complain of dizziness, weakness and lightheadedness while on the diet.

May Cause Flatulence and Cramping

Because this diet is very high in fiber, many people complain about flatulence and cramping as major side effects. These effects may be bothersome enough to stop the diet (14).

May Cause Gallbladder Issues

There have been a few anecdotal reports of gallstones and gallbladder blockages in people who used the Cabbage Soup Diet over the long term.

Gallstones can be the unintended consequence of any rapid weight loss.

Normally, when you eat high-fat foods, your gallbladder releases digestive juices to help break them down.

However, if you hardly eat any fat, your gallbladder may not empty for longer periods of time, making it more likely that stones will form.

Gallstones may be more common among people following a very-low-calorie diet or a low-fat diet, such as the Cabbage Soup Diet (13).

May Change Your Blood Sugar Levels

If you have diabetes and you’re interested in going on the Cabbage Soup Diet, proceed with caution. The low carb and calorie content may cause big changes in your blood sugar levels.

That said, the diet is not likely to have dangerous side effects for most healthy people as long as it is only used for one week, as intended.

Summary
The Cabbage Soup Diet is not suitable for long-term use because it lacks key nutrients. Despite some uncomfortable side effects, going on it for one week is probably not dangerous for most healthy people.

Like other very-low-calorie diets, the Cabbage Soup Diet is likely to cause weight loss if you can stick to it for one week.

However, because it is only a short-term diet, you will likely gain most of the weight back unless you make permanent changes to your lifestyle.

Additionally, it’s unwise and nutritionally unbalanced to eat only cabbage soup. Many people find the diet unappealing and hard to stick to.

While this diet may help you drop excess weight quickly, you’re better off with other options if you want to achieve long-lasting weight loss and better health.