This extremely restrictive weight-loss cabbage soup diet, which has been popular for many years, is reviewed by a dietitian.
The cabbage soup diet is an ultra-restrictive seven-day diet that has been around for ages. The actual origin of the diet is unknown, but some guess it dates to the 1950s. Over the years, the diet has undergone many name changes, such as the Dolly Parton Diet in the 1980s, but it has always kept homemade cabbage soup as its mainstay.
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Does the cabbage soup diet really work for weight loss? How much weight can you lose in one week? What foods can you eat? Are there risks? Read on to find out.
Does the cabbage soup diet work for losing weight?
Almost everyone who follows the diet plan will lose some weight, even though it is only for a week. The explanation is straightforward: You’ll essentially be starving to death. The diet’s daily caloric intake is nearly 1,000, which is significantly less than what is advised for the average person to eat on a daily basis—even when trying to lose weight.
Some people have reported losing up to 10 pounds in a week, but the majority of that weight loss is made up of water weight. And once the week is over and regular eating resumes, any weight lost will probably be gained back.
There’s no reason not to incorporate cabbage soup into a weight-loss program if you enjoy it. Because soup has fewer calories and is high in fiber and nutrients, eating more of it as part of a balanced diet may generally help with weight loss.
Sample cabbage soup diet recipe and variations
There are many variations of cabbage soups available today. And the soup is sometimes also called Wonder Soup, Weight Loss Soup, Miracle Soup, or Weight Watcher Soup.
The closest recipe to the original version basically consists of only cabbage, onions, tomatoes or tomato juice, celery, and carrots.
Here is one easy-to-make recipe for cabbage soup:
Makes eight portions. Thanks to dinnerthendessert.com for the recipe.
Ingredients:
- 8 cups vegetable broth
- 1 yellow onion, chopped
- 3 cloves of garlic, minced
- 4 cups cabbage, cut into 1-inch chunks
- 3 carrots, sliced.
- 3 stalks of celery, sliced
- 1/2 teaspoon kosher salt
- 1/2 teaspoon coarsely ground black pepper
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 28 ounces of diced tomatoes; do not drain.
Instructions:
Add the vegetable broth, onion, garlic, cabbage, carrots, celery, salt, pepper, oregano, basil, and diced tomatoes, then stir well.
Bring to a boil, then reduce heat to low and cook for 20 minutes until cabbage and carrots are tender.
You can vary the cabbage soup recipe by using chicken broth, bone broth, or water instead of vegetable broth. While white cabbage is typically used, you can also use red cabbage. You can also add bell peppers, spinach, zucchini, or any other non-starchy vegetable (no potatoes). If you’re watching your sodium, choose low-sodium broth and low-sodium canned tomatoes.
Cabbage Soup Diet Plan
This diet basically works as you would expect given its name; in other words, you eat a lot of cabbage soup, as much as you want at mealtime. Throughout the seven-day plan, you are also allowed to include one to two other low-calorie foods daily.
Foods allowed:
- Cabbage.
- Other raw or cooked non-starchy vegetables
- Fruit, except bananas, only on day 4.
- Brown rice only on day 7.
- Beef, chicken, or fish only on days 5 and 6.
- Sugar-free juice on only day 7.
- Non-fat milk only on day 4.
- Zero-calorie beverages like water, unsweetened tea, or black coffee
Numerous changes have been made over the years. For instance, on day two, potatoes may be eaten with butter or oil, and on day four, the permitted number of bananas increased to eight.
All other food items are prohibited.
Suggested Cabbage Soup Diet: 7-Day Meal Plan
The meal plan for the cabbage soup diet is followed for seven days:
- Day 1: Cabbage soup, plus any fruit except bananas.
- Day 2: Cabbage soup, plus any other non-starchy vegetable (cooked or raw).
- Day 3: Cabbage soup, plus fruit and other non-starchy vegetables.
- Day 4: Cabbage soup, plus up to eight bananas and non-fat skim milk.
- Day 5: Cabbage soup, plus up to 20 ounces of beef (or chicken or fish) and a can of tomatoes (or up to six whole tomatoes).
- Day 6: Cabbage soup, plus unlimited beef (or chicken or fish) and non-starchy vegetables.
- Day 7: Cabbage soup, plus brown rice, unsweetened fruit juice, and non-starchy vegetables.
Potential Risks of the Cabbage Soup Diet
The goal of the cabbage soup diet is to severely restrict your food intake in order to reduce your calorie intake. Due to the extreme restrictions of this diet, a follower may experience headaches, weakness, exhaustion, and dizziness. Some people may get gas and bloating, especially if they’re not used to eating a lot of fiber. It may cause muscle loss because it limits protein and encourages quick weight loss.
Due to the lack of calories, protein, fat, and other essential micronutrients for good health, malnutrition may result from sticking to this diet for longer than the suggested seven days.
Bottom Line: Should You Try the Cabbage Soup Diet?
Nope. The cabbage soup diet is nothing more than a drastic, deprivation-based weight-loss strategy. In the long run, that doesn’t position anyone for success. The dieter will have gained all of the weight back and more, and they will have learned nothing at all about eating healthily. A diet centered around nutrient-dense whole foods, such as the DASH diet or the Mediterranean diet, may be a better option for a more sustainable and healthful way of eating.
Though given its past, I doubt it, I would like to say that I hope this diet ends. All I can hope is that we become a more intelligent society.
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Disclaimer: The opinions and suggestions expressed in this article are solely those of the individual analysts. These are not the opinions of HNN. For more, please consult with your doctor.
