Milly Gaines
The cabbage soup diet is a short-term weight loss plan that involves eating primarily cabbage soup for a week. The soup typically includes white cabbage, onions, tomatoes or tomato juice, celery, carrots, and other vegetables. While on the diet, people can eat unlimited cabbage soup and drink unsweetened, low-calorie beverages. Some versions of the diet introduce other low-calorie foods on certain days. Although the cabbage soup diet may lead to quick weight loss, it is not recommended for long-term use due to its lack of nutritional balance and potential side effects, such as dizziness and weakness.
| Characteristics | Values |
|---|---|
| Duration | 7 days |
| Calories | 1000-1200 kcal per day |
| Nutrients | High in fibre, low in calories, fat, and protein |
| Weight Loss | 4.5kg (10 pounds) |
| Side Effects | Dizziness, weakness, lightheadedness, flatulence, cramping, gallstones, changes in blood sugar levels |
| Exercise | Not recommended |
| Food Choices | Cabbage soup, raw fruits, cooked or raw vegetables, skim milk, bananas, tomatoes, lean beef or substitutes, sugar-free fruit juice, brown rice |
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What You'll Learn
What to eat on days 1-3
The cabbage soup diet is an ultra-restrictive seven-day diet that has been around for ages. The diet is centred around the cabbage soup, which is eaten throughout the week. It is often used to jump-start a long-term diet plan.
What to eat on days 1–3:
On day one, eat only fruit (except bananas) and as much cabbage soup as you like. Try to stick with fruits that have lower sugar content, like apples and blueberries. For breakfast, you could have baked cinnamon apples, and for lunch and dinner, a fruit salad with cabbage soup.
On day two, eat only vegetables (except corn or other starchy vegetables). You can start the day with a baked potato (russet or sweet). For breakfast, dice a sweet potato into cubes, sprinkle with a little olive oil and cinnamon, and roast it in the oven with some bell peppers and onions. For lunch, have cabbage soup, and a salad sprinkled with salt, pepper, and olive oil. For dinner, try rice cauliflower topped with a stir fry of zucchini, roasted carrots, and bell peppers.
On day three, eat fruits and vegetables (except bananas, corn, and other starchy vegetables). You don't get a potato today. For breakfast, make a fruit and veggie smoothie using spinach, apples, oranges, grapes, and water. For lunch, have a large salad and cabbage soup, and for dinner, a riced cauliflower stir fry with roasted veggies.
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What to eat on days 4-7
The cabbage soup diet is a short-term, weight-loss eating plan that involves eating lots of cabbage soup. It is a very low-calorie diet, with around 1000 calories per day, and is not recommended as a long-term diet. It is said that those who follow the diet for seven days will lose weight, but this is mostly water weight and the weight is likely to return as soon as the diet is stopped.
On day four, you can eat unlimited bananas, skim milk, and cabbage soup.
On day five, you can eat 10-20 ounces of beef, or substitute this for chicken or fish. You can also have up to six fresh tomatoes and it is recommended that you drink at least 6-8 glasses of water.
On day six, you can eat soup, beef, and vegetables. If you had beef on day five, substitute this for broiled fish. Focus on leafy greens and avoid baked potatoes.
On day seven, you can have vegetables, brown rice, and unlimited fruit juice, but no added sugar.
In addition to the above, you can eat 1-2 other low-calorie foods daily. You can drink water or other calorie-free beverages such as unsweetened tea or black coffee.
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Side effects and health risks
The Cabbage Soup Diet is a short-term weight loss plan that involves eating primarily cabbage soup for one week. While it may lead to temporary weight loss, it is not a sustainable or healthy way to lose weight. There is no scientific evidence to support the diet's safety or effectiveness, and no health authorities recommend following this regimen.
Nutritional deficiencies: The diet is very restrictive, with limited food choices. It is deficient in many essential vitamins and minerals and lacks sufficient protein, carbohydrates, and fat. This can lead to inadequate calorie and nutrient intake, which can negatively impact overall health.
Dizziness, weakness, and lightheadedness: The low-calorie and low-carb nature of the diet may cause concerning changes in blood sugar levels, leading to feelings of dizziness, weakness, and lightheadedness. This can make it difficult to exercise properly during the diet.
Gastrointestinal issues: The high fiber content of the diet may cause flatulence and cramping, which can be bothersome and uncomfortable.
Gallstones and gallbladder issues: There have been anecdotal reports of gallstones and gallbladder blockages in people who followed the Cabbage Soup Diet long-term. Rapid weight loss and low-fat intake can increase the risk of gallstone formation.
Unsustainable weight loss: The Cabbage Soup Diet is unlikely to lead to sustainable weight loss. Most individuals who lose weight on this diet regain it once they stop, as it does not promote long-term behavioural changes.
Negative impact on metabolism: Crash dieting can reduce an individual's metabolic rate, making it harder to prevent weight gain after returning to a typical diet.
Risk of regaining weight and more: Not only will most individuals regain the weight lost, but they may also experience a further increase in weight due to the body's response to starvation mode.
Before starting any new diet, it is essential to consult a medical professional, especially if you have existing health concerns. The Cabbage Soup Diet is not suitable for long-term use and may carry health risks, especially for those with diabetes or other health conditions.
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Recipe and ingredients
The cabbage soup diet is a highly restrictive diet that is only recommended for a maximum of seven days. It is not suitable for long-term use because it lacks key nutrients and can cause side effects such as dizziness, weakness, and lightheadedness. The diet is also unlikely to provide all of your nutritional needs, especially fat-soluble vitamins A, D, E, and K.
The basic recipe for cabbage soup includes:
- Cabbage
- Onions
- Tomatoes or tomato juice
- Celery
- Carrots
- Green beans
- Bell peppers
Some variations of the recipe also include:
- Scallions
- Curry powder
- Kosher salt
- Black pepper
- Parsley
- Garlic powder
- Paprika
To make the soup, place the vegetables in a large soup pot and add enough water to cover them. You can also add tomato juice, beef broth, or onion soup mix for extra flavor. Bring the soup to a boil over medium heat, then reduce the heat to low and simmer until the vegetables are tender. This usually takes about 25 minutes on the stovetop or 1-2 hours in a slow cooker. You can also add other low-calorie foods on certain days, such as raw fruits and vegetables, skim milk, bananas, lean beef, or chicken. However, it is important to note that there is no scientific evidence to support the effectiveness of the cabbage soup diet for healthy weight loss, and no health authorities recommend following this regimen.
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Weight loss expectations
The cabbage soup diet is designed to be followed for a maximum of seven days and is not intended as a long-term eating plan. It involves eating primarily cabbage soup for one week, with other low-calorie foods gradually introduced throughout the week. For example, on day one, you eat cabbage soup and raw fruits (except bananas), and on day two, you add cooked or raw vegetables (except potatoes). The diet is highly restrictive and may cause some people to become light-headed, dizzy, and experience digestive discomfort due to its low-calorie content.
Advocates of the diet claim that strict adherence can lead to weight loss of up to 10 pounds in a week. However, nutritionists point out that this weight loss is mostly water weight and may be quickly regained once a more balanced diet is resumed. It is important to note that there is no scientific evidence to support the safety or effectiveness of the cabbage soup diet for healthy weight loss, and no health authorities recommend it.
While the cabbage soup diet may lead to temporary weight loss, it is not a sustainable solution for long-term weight management. Most individuals who follow the diet tend to regain the lost weight unless they make other permanent, healthy lifestyle changes. Additionally, the diet is nutritionally unbalanced and may not provide all the essential nutrients required by the body.
The cabbage soup diet is not suitable for everyone and should be avoided by individuals with certain health conditions, such as diabetes. It is always recommended to consult with a healthcare professional or a registered dietitian before starting any restrictive diet to ensure it is safe and appropriate for your individual needs.
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