Losing weight quickly is a common goal for many. Whether preparing for a big event or simply needing a reset, the cabbage soup diet offers a practical way to shed pounds in a week. This plan centers around a low-calorie, fiber packed soup that keeps you full and satisfied. Combined with specific foods for each day, it helps you achieve noticeable results fast.
Here’s everything you need to know, including a 7-day meal plan and a delicious cabbage soup recipe to get started.
What Is the Cabbage Soup Diet?
The cabbage soup diet is a short-term meal plan that lasts seven days. It’s designed to help with rapid weight loss by cutting down calorie intake. The focus is on a hearty cabbage soup that you eat multiple times daily. Fruits, vegetables, proteins, and even grains are added on specific days to balance the diet.
This approach works by creating a calorie deficit. The soup is filling but very low in calories, so your body burns stored fat for energy.
Benefits and Drawbacks
Benefits:
- Quick weight loss: Most people lose 5-10 pounds in a week.
- Simple meal prep: The soup is easy to make and budget-friendly.
- High in vegetables: Boosts your fiber intake and supports digestion.
Drawbacks:
- Not long-term: This is a short-term plan, not a lifestyle.
- Limited nutrients: The diet lacks variety and key nutrients like protein and healthy fats.
- Possible side effects: Some people experience bloating, fatigue, or headaches.
Cabbage Soup Recipe
This soup is easy to make and can be customized with your favorite spices.
Cabbage Soup Recipe
This soup is easy to make and can be customized with your favorite spices.
Ingredients:
- ½ head of cabbage, chopped
- 1 cup diced celery
- 1 cup diced onions
- 1 cup diced carrots
- 1 green bell pepper, diced
- 2 cloves garlic, minced
- 4 cups vegetable or chicken broth
- 1 can (14 oz) diced tomatoes
- Spices: Black pepper, oregano, red pepper flakes, salt
Instructions:
- Sauté celery, onions, and bell peppers in a large pot.
- Add garlic and cook until fragrant.
- Pour in broth, tomatoes, and cabbage. Bring to a boil.
- Reduce heat and simmer until the vegetables are tender.
- Add spices to taste.
Store leftovers in the fridge for up to three days or freeze for later use.
Tips for Success
- Drink plenty of water to stay hydrated.
- Avoid sugary drinks or snacks.
- Listen to your body. If you feel hungry, eat more soup or allowed foods for the day.
- Light exercise like walking is fine, but don’t overdo it.
Is This Diet Right for You?
This diet works well for short-term weight loss goals. It’s not a sustainable long-term solution, so transition to a balanced eating plan after the week ends. Focus on whole foods, portion control, and regular exercise to maintain your results.
Ready to give it a try? Start cooking your cabbage soup and take the first step toward your goals!
The 7-Day Cabbage Soup Diet Plan
The key is to eat cabbage soup whenever hunger strikes. Add allowed foods for variety and essential nutrients.
Day 1 – Fruit Day (No Bananas)
Enjoy plenty of low-sugar fruits like apples, oranges, and berries.
- Breakfast: Mixed berries with a sprinkle of cinnamon.
- Lunch: A large fruit salad with 1.5 cups of soup.
- Dinner: 1.5 cups of soup with a small citrus fruit salad.
- Snack: A handful of almonds or an apple.
Day 2 – Vegetable Day (No Corn or Potatoes)
Focus on non-starchy vegetables like zucchini, spinach, and broccoli.
- Breakfast: A veggie omelet with onions and mushrooms.
- Lunch: 1.5 cups of soup with a fresh salad.
- Dinner: Stir-fried vegetables with soy sauce.
- Snack: Raw veggie sticks with hummus.
Day 3 – Fruits and Vegetables Day
Combine fruits and vegetables for a colorful variety. Avoid bananas and starchy vegetables.
- Meals: Mix your favorites from Days 1 and 2 with the soup.
Day 4 – Dairy and Banana Day
Bananas and skim milk provide energy and protein.
- Breakfast: A banana with plain Greek yogurt.
- Lunch: 1.5 cups of soup with a banana.
- Dinner: Cottage cheese with a banana.
- Snack: A small handful of nuts.
Day 5 – Protein and Tomatoes Day
Add lean proteins like chicken, fish, or tofu. Tomatoes are the focus for vegetables.
- Breakfast: Scrambled eggs with tomatoes.
- Lunch: 1.5 cups of soup with grilled chicken and fresh tomatoes.
- Dinner: Baked fish with a tomato-cucumber salad.
Day 6 – Protein and Vegetables Day
Lean proteins and vegetables keep your energy up.
- Breakfast: Boiled eggs with sautéed spinach.
- Lunch: 1.5 cups of soup with a grilled turkey salad.
- Dinner: Lean steak with steamed broccoli.
Day 7 – Brown Rice, Vegetables, and Fruit Juice
Brown rice adds healthy carbs, while fruits and vegetables give variety.
- Breakfast: Brown rice porridge with fresh fruit.
- Lunch: 1.5 cups of soup with brown rice and steamed veggies.
- Dinner: A vegetable stir-fry with brown rice.
Transitioning to Healthy Eating After the Cabbage Soup Diet
The cabbage soup diet helps you jumpstart weight loss, but what you do after matters even more. A gradual transition to balanced meals ensures you don’t regain the weight.
Steps to Maintain Results:
- Add Protein and Healthy Fats: Include lean meats, eggs, nuts, seeds, and olive oil in your meals. These nutrients support muscle health and energy.
- Choose Whole Grains: Swap white rice and bread for brown rice, quinoa, and whole-grain pasta.
- Incorporate More Vegetables: Aim for half your plate to be colorful veggies.
- Eat Fruits in Moderation: Stick to low-sugar options like berries and apples for snacks.
- Control Portions: Avoid overeating, even with healthy foods. Use smaller plates to help with portion control.
- Hydrate Properly: Continue drinking at least 8 glasses of water daily. Add lemon or mint for flavor.
- Exercise Regularly: A mix of strength training and cardio helps maintain weight and improves overall health.
Common Questions About the Cabbage Soup Diet
How much weight can you lose in a week?
Most people lose between 5-10 pounds, but results vary based on starting weight and metabolism.
Can you replace cabbage with other vegetables?
Yes, bok choy or kale can work, but cabbage provides the best texture and flavor for this diet.
What if you feel hungry?
Eat more soup or snack on allowed foods for the day, such as vegetables or fruits. Avoid processed foods or added sugars.
Can you drink tea or coffee?
Yes, but keep it unsweetened. Black coffee or herbal teas are great choices.
Is exercise recommended during the diet?
Stick to light activities like walking or yoga. Avoid intense workouts due to the low-calorie intake.
Long-Term Effects of Short-Term Diets
Short-term diets can help with quick results, but they shouldn’t become a habit. Prolonged calorie restriction can slow your metabolism, lead to nutrient deficiencies, and cause muscle loss.
For sustainable weight management:
- Eat a variety of nutrient-dense foods.
- Avoid highly processed meals.
- Make exercise and movement a regular part of your day.
Final Thoughts
The cabbage soup diet is a helpful tool for losing weight quickly and kickstarting healthier habits. While it’s not meant for the long term, it provides a structured plan to reset your routine. Once the week is over, shift your focus to sustainable eating and a healthy lifestyle.
Weight loss is a journey, not a race. Small, consistent changes bring the best results. Celebrate progress, stay positive, and enjoy the benefits of feeling healthier and lighter!
