Narrow Range 7 Day Cabbage Soup Diet Side Effects

How to Lose 15-20 Pounds by Eating Soup

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Best Cabbage Soup Diet for Fast Weight loss

With many diet crazes out there in the market, you may not have heard of the popular cabbage soup diet. This diet has been given credibility by a number of prominent health experts. However, as is true before starting any new diet, it is important to learn about the details of the diet, as well as any limitations, risks, side effects, potential benefits and tips on how to follow the diet for best results.

What is a Cabbage Soup Diet?

Cabbage soup diet is a nutritional plan that consists primarily of eating cabbage soup anywhere from 1-3 times per day, in addition to various other nutritional components, such as vegetables, lean meat, dairy products, fruit, and certain starches. This is a short-term diet that promises fast results, as it will let you cut your total caloric intake in half, at least, if you follow the specific directions every day. While many people labeled the cabbage soup diet as a fad, but there are a number of proven benefits to this strategy. It is considered an effective and safe way to lose weight quickly.

Cabbage Soup Diet Meal Plan

The basic structure of the cabbage soup diet is rather straightforward but is quite rigid. There are no limitations on the varieties of foods you can eat, but it is important to narrow down the range of foods you are eating to specific days. This is just to ensure you that you get enough nutrients over the course of the week, while also re-training your metabolism and appetite, which can help maintain your healthy habits moving forward. Most people choose to eat at 4-5 set intervals in a day to have balanced calorie intake and stabilized energy levels.

  • Day 1 – Cabbage soup and fruits, but no bananas.
  • Day 2 – Cabbage soup and vegetables, such as carrots, onions, celery, and asparagus. Avoid beans and corn. One starchy vegetable is allowed for dinner.
  • Day 3 – Cabbage soup, fruit and green vegetables. Avoid all starchy vegetables.
  • Day 4 – Cabbage soup, skim milk and bananas.
  • Day 5 – Cabbage soup, mixed with beef, as well as tomatoes and plenty of water.
  • Day 6 – Cabbage soup, along with beef and vegetables.
  • Day 7 – Cabbage soup with brown rice and vegetables.

How Does Cabbage Soup Diet Work?

A cabbage soup diet is based on the idea of caloric restriction, as we know that cabbage is a calorie-negative food. Essentially, it takes more calories to burn cabbage in the digestive process than the food actually contains. By making cabbage soup the central part of this diet, it is believed that it helps speed up the metabolism and reduce calorie intake, without depriving the body of too many essential nutrients for too long.

As mentioned, this is only intended to be a short-term diet, as the limited caloric intake can eventually have negative effects on the body. While most people don’t go on this diet for more than 7 days, there are reports of people using this diet for a month, losing up to 30 pounds in the process. A caloric deficit of 50%, combined with semi-regular exercise, can result in rapid weight loss, provided you can deal with the potential side effects of this diet.

The inherent limitations of a cabbage soup diet are the duration it can be used for, the potential nutrient deficiencies, and the single-focus nature of the diet.

Duration: Unlike some diets that can become a permanent lifestyle change, the cabbage soup diet is typically only used for 3-10 days, although exceptions do apply. Since the duration is inherently limited, many people relapse or see the results they achieve disappear once they stop dieting and return to old patterns.

Nutrient Deficiency: Unless you know what you are doing or know a lot about specific nutrients in your diet, there is a good chance that this diet will result in certain nutrient deficiencies. While the basic minerals and vitamins are largely covered, some entire food groups are eliminated on given days, making it difficult to acquire protein or carbohydrates.

Single Focus: Most diets include a comprehensive approach to lifestyle, diet, and exercise, but this diet is solely focused on your eating habits, which can be less effective than broader dietary approaches.

If you are considering going on the cabbage soup diet, the best advice includes speaking with your doctor, drinking your fruit, increasing water intake, eating a few fats every day, “fake” eating and keeping physically active, in moderation.

Water: Drinking 6-8 glasses of water per day will help you feel full and speed up the detoxifying process, making you feel even better.

Drink Your Fruit: On the fruit days, try making smoothies, rather than eating the fruit whole. This will increase satiety, making you less aware of the low-calorie intake.

Sweet Treats: Allow yourself a few M&Ms or Tic-Tacs every day, as this can distract the body from the fact that it isn’t getting carbohydrates or fats.

Fake Eating: In desperate times, put a delicious food in your mouth, like a piece of cake, and let it sit on your tongue. You can even chew it a bit, but then spit it out. The taste will keep you from going crazy but the calories won’t go into your body!

Speak with Your Doctor: Perhaps most importantly, before embarking on this diet, it is essential that you speak to your doctor about any particular risks or complications this diet might have for your health.

There are a few wonderful cabbage soup recipes that will make this rather challenging diet a bit easier for those who love variation and flavor in their food. The most important thing is that the cabbage soup is fat-free.

Step 1 – Cook the garlic and onions in the olive oil in a heated saucepan for 5-7 minutes.

Step 2 – Add the salt, water, pepper, and bouillon. Stir continuously. Bring to a boil.

Step 3 – Add the chopped cabbage and allow it to simmer for about 10 minutes, or until the cabbage is wilted.

Step 4 – Allow simmering for another 15 minutes. Serve hot.

Recipe #2 – Flavorful Cabbage Soup

Step 1 – Cook all vegetables except for cabbage and tomatoes, in a large frying pan in olive oil, until the onions are transparent.

Step 2 – Add 6 cups of vegetable broth, as well as cabbage, spices, and tomatoes to the mixture.

Step 3 – Bring to a boil for 1-2 minutes, then reduce to a simmer.

Step 4 – Allow the mixture to simmer for 20-30 minutes before removing from heat and serving.

Although individual results may vary with the cabbage soup diet, people can lose up to 10 pounds in a week when they stick closely to this diet plan. Cabbage soup is high in fiber, as well as low in cholesterol, saturated fat, and calories. This dietary fiber can help cleanse the digestive tract, thoroughly eliminating any excess waste, while also helping the body eliminate water weight. For some people who retain water, the majority of the weight loss is from water, which is notorious for returning quickly after individuals go off their diet.

This isn’t the case with everyone, however, there are plenty of people who use the cabbage soup diet as a starting platform for a healthier approach to their eating habits. While some of the weight may come back, the awareness of the effect that healthy, low-fat food can have on the body is extremely valuable for all of us to know to ensure long-term wellness.

Side Effects of Cabbage Soup Diet

Eliminating nearly half your calories doesn’t come without a cost, most notably a drop in energy levels, poor gastrointestinal health, headaches, nausea, and excessive flatulence.

Stomach Issues: Many people experience cramping, stomach pain, constipation or diarrhea when they first begin this diet. This is a combination of changing your diet rapidly and reducing the normal nutrient content that your digestive system expects.

Flatulence: The most common and embarrassing side effect of a cabbage soup diet is the nearly constant flatulence. The gases released during cabbage digestion are unpleasant and difficult to avoid.

Nausea: Some people have experienced nausea, lightheadedness, muscle weakness and dizziness after a few days on a cabbage soup diet. This is largely due to the sudden drop in calories, particularly if you have a relatively fast metabolism, or are an active person. While many people choose this diet for weight loss, others use it to detoxify, but depriving your body of calories can be dangerous.

Headaches: Similar to nausea, headaches or even migraines can occur when on this diet, due to the lower energy levels in the body. It is important to drink a lot of water, as it can prevent headaches and help you feel full.

Mood Swings: If you have ever been extremely hungry, you know that it can affect your mood. Therefore, expect some emotional or unpredictable moments when your body is literally begging you to give it more calories.

Cabbage Soup Diet

Cabbage Soup Diet for Weight Loss

The cabbage soup diet has been a dieting mainstay for decades and is still wildly popular. Many claim that the diet can easily result in 10-15 lbs. (4.5-6.8 kg) of weight loss in a single week. However, the effectiveness of the diet is far from agreed upon, and the cabbage soup diet is oftentimes marred in controversy.

What is The Cabbage Soup Diet?

The cabbage soup diet is a temporary diet, usually followed for 7 days. While following the diet, you strictly limit your intake to cabbage soup, calorie-free beverages, and certain other low calorie foods.

Advantages of The Cabbage Soup Diet

Rapid Weight Loss: If you’re looking to lose weight and lose it fast, the cabbage soup diet is for you. Individual results vary, but most people tend to lose about 10 pounds (4.5 kg) over the course of 1 week, which is about 3-5 times more weight than could be achieved from most other diets in the same period of time.

Simple: Because much of the diet is “ad-lib”, meaning you can eat as much as you want of certain foods, there’s no measuring, weighing, or reading food labels.

Temporary: Unlike most diets, which require a long-term commitment, the cabbage soup diet is only 7-days long. This allows you to go back to your lifestyle after the week is over.

Veggies: The high amounts of colorful vegetables like bell peppers and tomatoes provide your body with your body with plenty of healthy antioxidants and fiber during the diet.

Disadvantages of The Cabbage Soup Diet

Water Weight: When it comes to overall health, most scientists now feel that body composition, the ratio of fat to muscle, is more important than total weight. Doctors and nutritionists feel that much of the weight loss that occurs while following the cabbage soup diet is mostly made up of water and muscle, not body fat.

Weight Rebound: If you go right back to your old eating habits after the diet is over, the weight is sure to come back on eventually. In fact, many studies have found that when weight is lost quickly, it’s oftentimes put back on in the form of extra fat. 1

Boring: Many find that the monotony of eating cabbage soup everyday makes them enjoy their food less than they did before.

How Does It Work?

Believe it or not, but there’s nothing special about cabbage that helps people lose weight. Experts are still unsure why exactly the cabbage soup diet is effective, but here are some of the most agreed upon mechanisms:

  • Low-Calorie: As you can imagine, cabbage soup is very low in calories. Because cabbage soup will be the cornerstone of your diet, it’s likely that your caloric intake will range from 800-1,200 calories per day. This caloric deficit is so great that it accelerates weight loss, thus resulting in such a rapid drop in pounds.
  • Fiber and Fullness: Research shows that fiber helps curb appetite and keep people feeling more full and satisfied after meals. Cabbage soup is packed with high-fiber vegetables like bell peppers, onions, and tomatoes, putting a stop to high calorie cravings. 2
  • Cooking: A study out of Pennsylvania State University showed that dining out frequently was strongly correlated with weight gain. Because the meals in the cabbage soup diet plan can’t be found in restaurants, it forces you to cook at home, which is a good thing. 3

Cabbage Soup Diet – Guidelines

Important Guidelines for Cabbage Soup Diet Success:

  • Be Prepared: Before the diet starts, make sure your kitchen is stocked with the ingredients you’ll need -not as you go. This will makes following the diet hassle-free.
  • 7-Day Limit: Because the diet is so extreme, it’s not recommended to follow the diet for more than 7-days at a time. Any longer than that and you could be setting yourself up for nutrient deficiencies.
  • Don’t Cheat: It’s important to strictly follow the diet for the full 7-day period. A single high-calorie meal can derail results.
  • Watch What You Drink: Although the focus of the diet is on food, what you drink will also make or break your efforts. Be sure to avoid all sugary drinks like soda and fruit juice and drink plenty of water, tea, and diet drinks.

Example 7-day Cabbage Soup Plan

Although the exact diet varies, here is a typical 7-day cabbage soup diet meal plan:

Day 1: Cabbage soup and any fruit (except for bananas). Consume plenty of calorie-free fluids like tea and coffee (unsweetened).

Day 2: Cabbage soup, and ad-libitum non-starchy vegetables. A baked potato is allowed at one meal.

Day 3: Cabbage soup, fruit, and non-starchy vegetables.

Day 4: Cabbage soup, 2 glasses of skim or soy milk, and fruit (including bananas).

Day 5: Cabbage soup, 15 ounces of lean meat like chicken, lean pork, or fish and any non-starchy vegetable.

Day 7: Cabbage soup, up to 2 cups of rice, and unlimited fruits (except bananas) and vegetables.

Cabbage Soup Recipe

Here is a typical Cabbage Soup Recipe:

  • 1/2 head of cabbage
  • 1 container fresh mushrooms
  • 5 green onions
  • 1 red bell pepper
  • 2 cans of diced tomato tomatoes
  • 3 carrots, diced
  • 1 stalk of celery
  • 1 package soup mix
  • 1 or 2 cubes of vegetable bouillon

Seasonings: salt, garlic powder, curry, Mrs. Dash, pepper, basil, paprika

After the Cabbage Soup Diet

Believe it or not, but what you do after the diet is just as important as the diet itself.

  • Ease Back: After the diet is over, it’s not a good idea to visit the local buffet and gorge on everything in sight. Instead, ease back into your normal routine to prevent the weight from flying back on. Try to maintain a healthy lifestyle to limit the amount of rebound weight gain.
  • Prepare for Rebound: A bit of weight regain after you return to your normal eating habits is expected. Knowing this will help you set realistic expectations for the period following the cabbage soup diet.
  • Cycle: It’s wise to give your body a “rest” for at least 2 months before going for another round on the cabbage soup diet.

1. Brownell K.D., Greenwood M.R.C., Stellar E., Shrager E.E. The effects of repeated cycles of weight loss and regain in rats (1986) Physiology and Behavior, 38 (4), pp. 459-464.

2. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001 May; 59(5):129-39.

3. McCrory, M. A., Fuss, P. J., Hays, N. P., Vinken, A. G., Greenberg, A. S., Roberts, SB. (1999) Overeating in America: association between restaurant food consumption and body fatness in healthy adult men and women ages 19-80. Obes Res. 7: 564-571

Narrow Range 7 Day Cabbage Soup Diet Side Effects

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The Pros and Cons of Cabbage Soup Diet

The cabbage soup diet has long been one of the best solutions to achieving rapid weight loss. Although it has been changed and adapted across cultures worldwide, the basic premise remains the same. The cabbage soup diet is a low-calorie meal plan where dieters are required to eat or drink cabbage soup 2 to 3 times a day. This diet usually yields outstanding weight loss results. However, with its benefits also comes a set of disadvantages.

How Does The Cabbage Soup Diet Work?

The driving mechanism behind weight loss in this diet is low calories. Cabbage, in particular, has extremely low caloric content. In fact, a cup of cabbage can contain as little as 33 calories when cooked. By substituting your meals with cabbage soup, you can drastically reduce your intake and consequently lose weight. This diet is a 7-day meal plan and is not intended for extended use.

What Can You Eat On A Cabbage Soup Diet?

The meal plan is not restricted to cabbage soup only. Dieters can use other vegetables and bouillon as ingredients for soup. You are also allowed to eat plenty of fruit except bananas. Meats are permitted as long as the quantity does not exceed 20 ounces, and you can enjoy a range of unsweetened beverages like tea, cranberry juice, black coffee and water.

What Can You Not Eat On A Cabbage Soup Diet?

Potatoes and bananas are strictly prohibited. The same is true for alcohol and carbonated drinks. Even diet versions of sodas are not allowed. Bread is also off the menu, as well as peas, dry beans and sweet corn.

Pros of Cabbage Soup Diet

  • The most obvious benefit of this diet is fast weight loss. Many dieters reported losing 10 pounds in a week on average. This can serve as a great motivator before starting a fitness program, or if you need to lose a few pounds for an occasion.
  • Another advantage of the cabbage soup diet is affordability. The only thing you have to buy is plenty of cabbage, vegetables and a little meat if you prefer. Soup is easy to make and can be seasoned with spices and herbs for flavor.

Cons of Cabbage Soup Diet

  • This diet does not contain enough nutrients. It is very common for dieters to experience constant hunger, fatigue, weakness, nausea, vomiting, dizziness and headaches. These symptoms can be too difficult to tolerate for 7 days.
  • It can also affect your performance and effectiveness at work and with daily tasks. Unfortunately, it is not uncommon for people to gain back the weight loss after the diet is over. It is possible, however, to maintain the loss if you begin a vigorous fitness program immediately after.
  • Another serious drawback of the meal plan is that it can cause complications for those with certain illnesses and conditions. Those suffering from diabetes, high blood pressure, kidney problems and more can experience deterioration in health.
  • The cabbage soup diet is effective for weight loss, but it’s definitely not for the faint-hearted. If you are planning to start this meal plan, you have to consider all the possible symptoms first. Effective and affordable, it is one of the quickest and cheapest ways to shed pounds. However, it can also be physically challenging and dangerous to your health.

6:3 pm Updated by

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No silly dietary restrictions to follow.

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