Do people still use the cabbage soup diet these days? Far from its peak success in the 80s, it still has its share of popularity. Though now it’s more of a ‘known old trick’ that people turn to when they want a ‘reset’ or to lose some weight quickly for an event.
So here’s a quick overview and the truth behind this classic weight loss diet, along with some tips on how to do it smarter.
What Is the Cabbage Soup Diet?
The cabbage soup diet is a 7-day radical weight-loss plan where you eat mainly a low-calorie cabbage soup, along with minor additions every day. It’s a short-term strategy that leads to rapid weight loss, though most of that is water weight. But it’s in no way a solid and sustainable option in the long run.
The plan became quite famous mainly due to its simplicity and the eye-catching results it promised – up to 10 pounds in a week. But even though your mom may tell you she used it successfully and lost some weight, keep in mind that experts don’t see the 7-day cabbage soup diet as something fit for everyone.
Do not try this diet if you are pregnant, breastfeeding, suffering from any health issue, or if you have struggled with any eating disorder!
If you decide to try it anyway, you can expect to eat mostly this not-quite-appealing soup. And then you have one or two additional foods allowed each day. Even so, the cabbage soup diet plan is based on a harsh calorie deficit and shouldn’t be extended – seven days are drastic enough as it is.
You can read more about creating a calorie deficit here.
The Classic Cabbage Soup Recipe
There are a few variations of this cabbage soup recipe available, but this is a basic one that you can slightly adjust to your taste. Like adding some garlic or chilli flakes for flavour, or a bay leaf. Also, you may want to cook your soup in large batches, so you’re covered for the whole week.
You can eat as much of this cabbage soup as you want every day. But don’t get overly excited, you’ll probably get sick of it in a couple of days. Eating the same thing over and over isn’t that great in general, and this isn’t exactly a mouth-watering dish.
How Does the Cabbage Soup Diet Work?
Eating large amounts of something that is low-calorie and mostly water and fiber – that’s how the cabbage soup diet works.
Why You Lose Weight So Fast
The soup basically fills you up while keeping your total calorie intake low. That creates a calorie deficit, which leads to weight loss.
Most days are ~800 calories, and with the limited food variety, you automatically eat less, especially since the combination of fiber and water maintains the feeling of satiety. So it’s easier to be in a calorie deficit.
Fat Loss vs Water Weight
While it may look like a rapid weight loss diet, keep in mind that initially, it’s mostly water loss.
Because the cabbage soup diet is very low in calories and carbs, your body starts using glycogen deposits – that’s basically the carbohydrates your body stores. But it stores them together with water, so when you are in a calorie deficit, and you start using that glycogen for energy, you’re also flushing out the water deposited with it.
That means that the rapid results you get in the beginning are not fat loss, but mostly water. And those results are temporary, meaning if you get back to eating normally, that weight will likely come back.
What Results Can You Expect in 7 Days?
Most people notice a quick drop over the first week. On average, you can expect to lose around 2–5 kg (5–10 lbs) in 7 days. So yes, it is possible to lose 10 pounds in a week, but that depends on factors like your initial weight.
But, even if that’s mostly water, you will notice some improvements. You can feel lighter, less bloated, and notice your stomach looks a bit flatter.
Your 7-day cabbage soup diet results can look like this:
| Day | Weight change | What’s happening in your body | You may notice |
| Day 1-2 | Fast drop (0.5–2 kg / 1–4 lbs) | You start using stored carbs and releasing water | Rapid weight loss, less bloating |
| Day 3-4 | Still dropping (0.5–1 kg / 1–2 lbs) | You keep shedding water as calories stay low | Flatter stomach, feeling lighter |
| Day 5-6 | Slows down (0.5–1 kg / 1–2 lbs) | Your body starts to adjust, and you may start losing some fat | Possible fatigue |
| Day 7 | Levels off | Weight loss stabilizes – your body adapts to the new menu | Total loss around 2–5 kg (5–10 lbs) |
Simple 7-Day Cabbage Soup Diet Plan
Here’s what you can eat on the cabbage soup diet, day by day:
· Day 1: Cabbage soup + fruits (no bananas)
· Day 2: Cabbage soup + vegetables (focus on greens, plus one baked potato)
· Day 3: Cabbage soup + fruit and vegetables (no potatoes or bananas)
· Day 4: Cabbage soup + bananas + skim milk
· Day 5: Cabbage soup + beef/chicken (10–20 ounces /280–567 grams) + tomatoes (6 max.)
· Day 6: Cabbage soup + beef (or chicken) + vegetables (no potatoes)
· Day 7: Cabbage soup + brown rice + vegetables + fruit juice (no limit, but also no added sugar)
Pros and Cons
The cabbage soup diet comes with some benefits but also risks that you shouldn’t ignore. Here’s what you should consider:
Pros
- Fast results – you can notice some weight loss in just a few days
- Easy to follow
- Cheap and easy to find ingredients
- You’re mostly eating vegetables and fruits, which have few calories and are high in fiber
Cons
- Most of what you lose is water weight
- It’s low in protein, so you can feel tired or weak
- Unsustainable for over 1 week
- Doesn’t cover the necessary daily dose of vitamins and minerals
- Side effects like flatulence and cramping
Common Mistakes to Avoid
These are the top cabbage soup diet mistakes people usually make:
- Staying on the diet too long, thinking going over a week will bring the same weight loss rhythm without any negative consequences
- Not creating a smooth transition afterwards – jumping back to eating as usual brings the yoyo effect
- Unrealistic expectations regarding fat loss
A smarter way to do the cabbage soup diet without losing muscle would be to turn it into a slightly more balanced low-calorie diet. Add more protein, which is crucial, particularly after a certain age, to support a healthy metabolism and muscle preservation. And make sure to treat this as a short reset, not a long-term solution.
Read more about the importance of protein in preventing muscle loss here.
Final Verdict: Does the Cabbage Soup Diet Really Work?
My personal review:
Is the cabbage soup diet healthy? Not really, you don’t get the right nutrients, almost no protein, and it is in no way a sustainable weight loss strategy. Even 7 days is a stretch, if you look at what it puts your body through.
Is the cabbage soup diet effective? Yes, if you see it for what it is – a short-term solution that makes the scale show lower numbers but only temporarily unless you switch to more balanced eating habits.
Would I try it? No, I think even for rapid diets, there are better options out there that include more meat and fewer weird combinations. I mean, cabbage soup and milk? Yikes, your stomach would be taking quite a hit!
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