Does the Cabbage Soup Diet Work for Healthy Weight Loss?

What is the Cabbage Soup Diet?

The cabbage soup diet is a rapid weight loss diet that promises up to 10 pounds of fat loss in just one week. As the name implies, basic homemade cabbage soup is the staple food of this diet. But the limited 1-week duration and very low calorie intake make many health experts concerned.

Proponents say clearing your system and cutting calories this sharply can eliminate extra fluid and kickstart fat burning fast. But is it safe and sustainable? Let's analyze the cabbage soup diet's rules, effectiveness for weight loss, allowed ingredients, sample meal plan, health consequences, and sustainability.

Understanding the Cabbage Soup Diet Rules

This fad diet goes by other names like the military diet or the sacred heart soup diet. But the basic guidelines are the same:

• Follow for just 7 days maximum or choose particular days to follow it intermittently
• Homemade cabbage soup is eaten multiple times per day
• Different low-calorie foods are allowed each day in addition to the soup
• Calorie counts typically range from 800-1,200 per day

By strictly limiting calories, carbs, fat and sodium, the cabbage soup diet aims deliver rapid results of up to 10 lost pounds in one week. But a lot of this is water weight rather than sustainable fat loss.

Losing Weight on the Cabbage Soup Diet

Why does this diet promote such fast weight loss? By restricting your calorie intake to around 1,000 per day with very low carbohydrates or fat, you force the body to shed excess water and burn stored body fat for fuel. This can amount to significant weight changes very rapidly.

However, most of the initial lost weight is water and carbohydrate stores getting used up - not body fat. Some minor calorie deficit fat loss occurs due to the extreme low calorie nature of the diet. But as soon as you resume normal eating, lost weight typically returns.

Allowed Foods on the Cabbage Soup Diet

Here are the main allowed ingredients on the cabbage soup diet:

• Low-sodium cabbage soup made with tomatoes, onions, carrots, celery, peppers and cabbage
• Plain protein like skinless chicken breast, whitefish or egg whites
• Non-starchy raw veggies such as spinach, broccoli and green beans
• Some citrus fruits, melon and berries in moderation
• Herbal teas, water and dilute fruit juices for beverages
• Small amounts of nonfat dairy like plain yogurt

And here are the main prohibited foods:

• No fatty meats, high-fat dairy or tropical oils
• No starchy vegetables like peas, potatoes or corn
• No grains, breads, pasta, rice or baked goods
• No added fats & oils or high-fat dressings & spreads
• No peanut butter, nuts, seeds or dried fruits
• No alcohol, soda, sweet tea or fruit juice

Sample 7-Day Cabbage Soup Diet Meal Plan

To give you an idea of the extremely limited variety, here is a sample cabbage soup diet plan for one week:

Day 1

• Breakfast: 1 cup cabbage soup + 1 plain yogurt + 1 orange
• Lunch: 1 cup cabbage soup + unlimited fruits except banana
• Dinner: 2 cups cabbage soup + 3 oz skinless chicken breast + veggies

Day 2

• Breakfast: 1 cup cabbage soup
• Lunch: 1 cup cabbage soup + unlimited veggies
• Dinner: 2 cups cabbage soup + unlimited baked potato + fat-free milk

Day 3

• Breakfast: 1 melon half
• Lunch: 1 cup cabbage soup + unlimited fruits & veggies
• Dinner: 2 cups cabbage soup + 4 oz fish + veggies

Day 4

• Breakfast: 1 cup cabbage soup + 8 oz tomato juice
• Lunch: 1 cup cabbage soup + unlimited skim milk & bananas
• Dinner: 2 cups cabbage soup + 8 oz skinless chicken + unlimited veggies

Day 5

• Breakfast: 1 cup cottage cheese + 1 hardboiled egg
• Lunch: 1 cup cabbage soup + unlimited ground beef + veggies
• Dinner: 2 cups cabbage soup + unlimited ground turkey + veggies

Day 6-7:

• Repeat meal plans from Days 5-1

As you can see, variety is extremely limited day to day. Flavor fatigue sets in quickly from the same ingredients and dishes on repeat. The appeal wears off fast for most people - as do the rapid results.

Is the Cabbage Soup Diet Healthy?

Despite delivering fast weight loss on paper, nutrition experts have many concerns about the cabbage soup diet's severe restrictions and health consequences:

• Sets you up to regain lost weight rapidly
• Lacks complete nutrition to be safe long-term
• Often triggers unpleasant digestive side effects
• Causes energy crashes, brain fog and mood swings
• May worsen disordered eating patterns

Let's explore these cabbage soup diet dangers and downsides further below.

Common Digestive Issues

Eating nothing but simple cabbage soup multiple times per day for a week often leads to uncomfortable digestive issues like:

• Gas and bloating from excess fiber
• Constipation from inadequate plant matter
• Diarrhea and stomach cramps as the body protests

The digestive system typically doesn't respond well to sudden drastic changes in diet. Flooding it with nutrients it's unaccustomed to causes upset and imbalance. Phasing in changes more gradually prevents this.

Risk of Nutrient Deficiencies

Severely restricting whole food groups and calories for multiple days also sets you up for potential vitamin, mineral and other essential nutrient deficiencies. Without adequate:

• Protein - Immune function, hair, skin and energy levels suffer
• Healthy fats - Hormone balance disruption, poor absorption of fat-soluble vitamins
• Fiber - Blood sugar spikes, gut health imbalance, constipation
• Fruits & veggies - No protection from antioxidants against illness and aging

Relying solely on cabbage soup leads to suboptimal intake of beneficial nutrients. More balanced diets prevent this issue.

Lack of Satiety and Sustainability

One of the biggest complaints about the cabbage soup diet is that is doesn't provide lasting fullness or satiety after eating. The ingredients digest too quickly and calories are too few. This leads to intense food cravings and feeling unsatisfied.

Additionally, the highly restrictive nature of the diet makes it next to impossible to sustain long term. Boredom from eating the same soup daily along with strong cravings and hunger pangs most people to abandon it in less than 7 days.

Other Potential Side Effects

Beyond digestive troubles and malnutrition risk, the cabbage soup diet can also provoke issues like:

• Headaches from low blood sugar
• Weakness, tiredness and dizziness from calorie restriction
• Inability to concentrate and mental fog from lack of glucose for the brain
• Mood swings, crankiness and emotional eating urges after ending the diet
• Weight immediately regained after resuming normal eating habits

For these reasons most nutrition experts advise against following fad crash diets like the cabbage soup diet - no matter how tempting the promise of rapid results may be.

Does the Cabbage Soup Diet Work?

Now that you understand the limited food variety, low calories and potential downsides, does the cabbage soup diet work for sustainable, healthy weight loss?

Unfortunately evidence shows that while impressive fast numbers may show on the scale in the beginning, the results do not tend to last. As soon as you return to regular eating patterns the weight piles back on.

Additionally, most of the initial lost pounds are water weight and stored carbohydrate reserves getting burned through - not actual body fat. Some minor fat loss occurs due to the calorie deficit. But lean tissue may be wasted as well.

If your goal is lasting fat reduction and smaller clothing sizes, the cabbage soup diet will likely disappoint. But if you want to look slimmer for a short term event, the temporary water weight results may provide that illusion initially.

Limited Research

Very little formal research is available on the cabbage soup diet specifically. Some small studies from the 80s and 90s demonstrated short-term weight loss from the severe calorie restrictions. However sustaining this or keeping weight off long term was not observed.

One Penn State study did find subjects lost on average 13 pounds from one week on the cabbage soup diet. But nearly all gained it back within a few months after abandoning the strict regimen and returning to normal eating habits.

Crash diets like cabbage soup may manifest quick wins on the scale, but fall short for permanent, healthy fat reduction. Moderation and consistency remain better approaches.

Yo-Yo Dieting Consequences

The weight fluctuations that accompany these extreme short term diets are known as "yo-yo dieting". And they can contribute other detrimental health effects like:

• Increased body fat storage over time
• Higher risk for heart disease
• Hormonal imbalance
• Repeated loss of precious muscle tissue

Research also associates yo-yo dieting from practices like the cabbage soup diet with poorer mental health outcomes and body image issues.

Does It Impact Blood Sugar Control?

By heavily restricting carbohydrates while shedding pounds rapidly, the cabbage soup diet does tend to lower blood sugar substantially. This offers very limited and temporary relief for type 2 diabetics or pre-diabetics.

However as soon as higher carb foods are reintroduced, any positive impacts on blood sugar or insulin sensitivity quickly disappear. Slow, steady carb moderation improves these markers better long-term.

Healthier Alternatives for Sustainable Weight Loss

Science-backed research consistently demonstrates that slow and steady wins the weight loss race. Extreme deprivation from restrictive fad diets may manifest rapid drops on the scale, but often lead to burnout within a week and substantial regaining of lost pounds.

If quick water weight drops tempt you, speak to your doctor before attempting the risky cabbage soup diet. But for lasting fat reduction, safer alternatives exist.

Gradual Caloric Reduction

Cutting your daily calorie intake by 500-800 calories requires no drastic deprivation. Simply moderate portions of balanced meals with protein, healthy fats and complex carbs. Spreading calorie deficits consistently over weeks and months promotes steady fat burning without shocking your system.

Finding Non-Food Rewards

Avoid emotional or boredom eating during weight loss journeys by nurturing yourself with enjoyable non-food rewards. Try a soothing bath, catching up with a friend, getting outdoors in nature or simply savoring a few moments of mindful breathing.

Increasing Physical Activity

Alongside conscious caloric reduction, gradually increasing your regular physical activity accelerates fat burning naturally. Start where you can with light walking or household chores and build up towards 150 minutes of moderate intensity cardio per week.

Meeting Nutritional Needs

Weight loss diets still must meet all your nutritional needs with adequate protein, fruits and veggies, fiber and healthy fats. Taking a daily multivitamin guards against potential deficiencies that could derail your goals.

Prioritizing sound nutrition instead of extreme restrictions delivers the greatest chance at lasting results. Work with a registered dietitian or doctor to develop this approach.

Sustainable Fat Loss Requires Patience

Understandably the promise of dropping 10 pounds in one week with no hunger from the cabbage soup diet holds much appeal. But the unhealthy, repetitive nature makes sustaining it nearly impossible.

As physical hunger and cravings build, bitterness and resentment towards the bland soup creeps in for most people. Lasting fat cell reduction requires more patience and personalized strategies.

Seeking extreme shortcuts usually backfires. But tuning into your body's needs through balanced nutrition and self-care pays off over time. Ditch the dieting dogma, get creative in the kitchen and move daily in ways you enjoy.

Small actions stack up. Stick with positive habits 80% of the time and don't stress slip ups. With resilience and compassion for yourself, progress will come.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.