Weight-loss diets are nothing new. While some trendy plans like keto and intermittent fasting have taken the internet by storm, other diets have stood the test of time and continue to be practiced among the weight-loss crowd.
The cabbage soup diet has been around for ages. In fact, some reports say that this diet has been around since the 1950s—well before intermittent fasting was part of our lingo. If you haven't heard about this cruciferous-veggie-focused diet before, keep reading to learn all about it.
What Is the Cabbage Soup Diet?
Many diets focus on specific macronutrient percentages (think carbs, fats and proteins) and highlight a variety of foods. But as the name implies, the cabbage soup diet is unique because it emphasizes a single food: cabbage soup.
Also known as the Sacred Heart diet and the TJ miracle soup diet, the cabbage soup diet is not meant to be followed for an extended period of time. Instead, participants follow this diet for seven days, with the promise of losing up to 10 pounds within that time frame.
Cabbage soup is low in calories and can be filling, thanks to the fiber that the veggie provides. Most variations of this diet suggest that people eat this soup two to three times a day, although some variations enable the participants to consume even more of the soup.
The cabbage soup used in this diet combines ingredients like broth, nonstarchy vegetables, pepper, herbs and, of course, cabbage.
Along with slurping cabbage soup throughout the day, participants are allowed to eat other foods that are in accordance with the diet's guidelines. Each day calls for different foods to focus on.
What Can You Eat on the Cabbage Soup Diet?
Like most diets, the cabbage soup diet has specific guidelines for what you can and cannot eat when you are on your weeklong weight-loss journey. Your best bet is to make a giant vat of cabbage soup at the beginning of your week, as you are going to be eating a lot of it over the next seven days.
Along with two to three servings of your cabbage soup, here is what else you can eat during your cabbage soup diet week:
Day 1: Fruit, except bananas
Day 2: Nonstarchy vegetables
Day 3: Fruits and vegetables
Day 4: Bananas and skim milk
Day 5: Beef or skinless baked chicken and tomatoes
Day 6: Beef and vegetables
Day 7: Brown rice, unsweetened fruit juices and vegetables.
To maintain proper hydration, water is permitted as a beverage. Black coffee and tea are acceptable as well. Alcohol, regular or diet soda, sweetened juice and artificial sweeteners are all to be avoided.
While there are no clinical trials published in medical journals that confirm whether the cabbage soup diet truly helps people lose up to 10 pounds in seven days, the internet is filled with people sharing that they have, indeed, lost weight when they followed these dietary restrictions.
Of course, restricting your caloric intake and avoiding soda, alcohol and anything with added sugar would likely result in short-term weight loss, regardless of whether this specific diet was followed or not. Unfortunately, rapid weight loss, like the weight loss observed in people who follow this diet, is often followed by regain within a short period of time.
While this might not be the most exciting way to eat, there are some pros and cons associated with following this diet:
Pros of the Cabbage Soup Diet
This diet encourages the consumption of cabbage every day. Since eating cruciferous vegetables, like cabbage, is linked to outcomes like reduced inflammation and a lower risk of developing certain cancers, including this food in your diet is undoubtedly a positive. And since the cabbage soup is packed with other good-for-you ingredients like other vegetables, following this diet can help people meet the recommended amount of vegetable servings every day.
Secondly, this diet is very easy to follow, and it includes real food instead of bars and shakes that can be loaded with added sugars.
Cons of the Cabbage Soup Diet
This diet is very low in calories, and following it can make people feel less energized because of this. It also does not provide enough healthy fats, an important part of a healthy and balanced diet. Foods like avocados, olive oil, salmon and nuts that are healthy and filling sources of unsaturated fats are not a large part of this diet. Therefore, following it can result in people not meeting their needs of this essential macronutrient.
Since this diet is so restrictive, it is not a long-term solution, and it does not teach people healthy eating habits. The weight loss that may result will likely not be sustained once people go off the diet.
People may also experience excessive gas and bloating while following this diet, as they would when they eat large quantities of cruciferous vegetables like cabbage.
Lastly, this diet does not emphasize the importance of maintaining a healthy lifestyle, and it doesn't encourage participating in exercise or getting quality sleep—factors that can play a role in maintaining a healthy weight.
Bottom Line
The cabbage soup diet has been used as a rapid weight-loss plan for decades. And while following it will likely result in weight loss, the results may be fleeting, and participants may not experience a significant reduction in fat mass and body fat percentage like they might with a gradual weight-loss program.
The cabbage soup diet is a very-low-calorie diet that is low in healthy fats, many vitamins and minerals, and protein on some of the days. Following a fad diet like this might result in rapid weight loss, but the weight loss is typically a result of losing water weight and will likely be regained once the diet is stopped. Instead of jumping on the cabbage soup diet bandwagon, speaking with a registered dietitian can help you determine the safest and most effective way to manage your weight that is healthy and sustainable.
The Cabbage Soup Diet is a short-term weight loss diet. Proponents of the diet say that it can help you lose up to 10 pounds (4.5 kg) in a single week, but many health experts warn that the diet does not promote health and wellness, and results are unsustainable.
No health authorities recommend following the diet. Proponents of the cabbage soup diet also encourage people not to exercise while following it. However, getting enough exercise is very important to good health overall. Regular exercise is also far more likely to lead to meaningful, long-term weight loss.
Cabbage is low in calories and offers plenty of fiber that can help fill you up and keep you feeling satisfied. From a culinary perspective, cabbage is fairly mild compared to some of its cruciferous cousins like kale and broccoli.
While the cabbage soup diet is high in vegetables, the overall diet does not adhere to USDA guidelines. The diet is highly restrictive and does not provide a wide variety of nutrients or calories. It is not considered a healthy eating plan.
Most variations of this diet suggest that people eat this soup two to three times a day—although some variations enable the participants to consume even more of the soup. The cabbage soup used in this diet combines ingredients like broth, nonstarchy vegetables, pepper, herbs and, of course, cabbage.
They are high in calories and sugar, so they are not recommended on the cabbage soup diet. High-Fat Foods: Foods rich in saturated fats, such as fried foods, fatty cuts of meat, full-fat dairy products, vegetables like avocado, and high-fat sauces or dressings, should be avoided. It is also recommended to avoid eggs.
The Cabbage Soup Diet has never been studied, so it's impossible to confirm its effectiveness. While it may result in temporary, short-term weight loss, it is unlikely to lead to sustainable weight loss.
It will likely leave you feeling hungry, weak, and bored. You might even feel sick. And if you follow the Cabbage Soup Diet for more than a week, you could run short on key nutrients. Nor does the diet encourage the necessary lifestyle changes you need to make in order to be healthier and have lasting weight loss.
Does cabbage burn belly fat? Although cabbage is a nutritious low-calorie vegetable, many people associate it with weight loss because of the popular "cabbage soup diet". Some creative marketing has led people to believe that cabbage actually burns body fat. In fact, no food, including cabbage, burns body fat.
No fruit, corn, beans, or peas. One russet or sweet potato baked with butter or oil is allowed. Breakfast: You can begin the day with the baked potato. Dice the potato into cubes, sprinkle it with some cinnamon and olive oil, then roast in the oven with onions and bell pepper.
High in vitamin K, vitamin C and fiber, cabbage is also a good source of vitamin B6 and folic acid. Low in potassium and low in cost, it's an affordable addition to the kidney diet.
Cabbage has diuretic properties that helps get rid your body of excess liquid and toxins. It helps cleanse your liver and colon. Which is why cabbage forms the base for this detox cabbage soup. You can add veggies or proteins of your choice such as egg, ground chicken, lamb!
To store this soup, let it cool entirely before storing it in an airtight container for 3 to 5 days in the fridge. Alternatively, you can freeze it for up to 2 months.
Cabbage has 1 gram of fiber for every 10 calories. That helps fill you up, so you eat less. It also keeps you regular, and it could help lower your “bad” (LDL) cholesterol and control your blood sugar. Cabbage also has nutrients that keep the lining of your stomach and intestines strong.
This diet, however, is highly calorie deficient, restrictive, and not sustainable. Thus, experts warn against its potential health hazards. The cabbage soup diet stimulates the body's metabolism and fat mobilization. This diet limits your calorie intake and causes your body to burn fat for energy.
While cabbage offers lots of vitamins and minerals your body needs, there can be a downside to eating cabbage. Cruciferous vegetables like cabbage can cause gas, bloating and diarrhea. It's best to slowly introduce these vegetables into your diet and gradually increase your intake.
The diet plan is extremely rigid. Most of the weight lost will likely be water weight. The diet is only meant for short-term weight loss. The diet does not yield long-term results and most dieters will gain the weight back as soon as they stop the diet.
To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.
The cabbage soup diet has low calories. Eat as much cabbage soup as you would like to keep your stamina up and drink plenty of water. If I start to feel sluggish, I cheat and have a baked sweet potato, a protein shake, or some juice.
Similar to the cabbage soup diet, the Sacred Heart soup diet is a 7-day eating plan that consists almost entirely of a broth-based soup with non-starchy vegetables. While other low calorie foods are allowed, the diet is very specific as to which foods can be included each day.
The lack of carbohydrates can cause a risk of hypoglycaemia which can lead to fatigue, dizziness and headaches. Listen to your body and do not push it too far. The lack of protein can melt muscles. Then it would be recommended to add protein shake and skimmed milk 1 to 2 times per day.
Fasting did seem to spur noticeable short-term weight loss, the researchers found. People who fasted for five days lost about 4% to 6% of their weight; those who fasted for seven to 10 days lost about 2% to 10%, and those who fasted for 15 to 20 days lost 7% to 10%.
Cabbage does double detox duty. Its diuretic properties help rid your body of excess liquid, carrying toxins along with it. Like other cruciferous veggies, cabbage is also sulfur-rich, helping your liver break down toxins so they can be more easily expelled.
Introduction: My name is Dr. Pierre Goyette, I am a enchanting, powerful, jolly, rich, graceful, colorful, zany person who loves writing and wants to share my knowledge and understanding with you.
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