How does the cabbage soup diet work?

There are several variations of thecabbage soup diet.

Most involve eating soup comprising white cabbage for a week while gradually introducing otherlow calorie foods, such as raw fruits and vegetables, into the diet.

As well as cabbage, some people may make soup from other low calorie vegetables, such as:

• bell peppers
• spinach and otherleafy greens
• mushrooms
• leeks
• broccoli orcauliflower
• zucchini

How much soup someone makes depends on how much they intend to eat.

Because cabbage soup is very low in calories, there is no limit to how much a person may consume while following this diet. Most people will need at least 2 bowls daily for the week to avoid feeling excessively hungry.

While following the cabbage soup diet, individuals can eat as much cabbage soup as they want. They can also drink unsweetened, low calorie drinks, such as herbal tea and blackcoffee.

At certain points throughout the week, a person may add other low calorie foods back into the diet, as follows:

• Day 1: Eat cabbage soup and raw fruits, but nobananas.
• Day 2: Eat cabbage soup and cooked or raw vegetables, but nopotatoes.
• Day 3: Eat cabbage soup and raw, low fat fruits and vegetables, but no potatoes or bananas.
• Day 4: Eat cabbage soup, skim milk, and no more than 8 bananas.
• Day 5: Eat cabbage soup, 6tomatoes, and 565 grams of lean beef or a substitute, such as pork, fish, or chicken.
• Day 6: Eat cabbage soup, unlimited vegetables but no potatoes, and unlimited beef or anotherprotein option.
• Day 7: Eat cabbage soup, sugar-free fruit juice, andbrown rice.

Generally, following this diet provides a lotfewer than 1,000 calories per day during days 1 to 3 and around 1,000 to 1,200 calories per day during days 4 to 7.

Because it provides so few calories, people following the cabbage soup diet should not exercise during the week. Their bodies simply will not have enough caloric energy to healthily expend during physical activity.

Is it effective for weight loss?

Some anecdotal sources say that people following the cabbage soup diet may lose 10 lb per week or more.

Those strictly following the diet will likely lose some weight, potentially 10 lb per week or more. This is because it involves eating so few calories each day.

However, in most cases, individuals quickly regain this lost weight once they return to their regular diet.

It is important to note that only around34% of weight loss that occurs during the first week of a very low calorie diet is from body fat, according to an older 2016 study. The rest of the lost weight will likely come from muscle tissue and water from reserves inside and outside cells.

There is no scientific evidence to suggest that the cabbage soup diet is safe or effective for weight loss. No health authorities recommend following this eating regimen.

Proponents of the cabbage soup diet also encourage people not to exercise while following it. However, getting enough exercise is very important to health overall. Regular exercise is also far more likely to lead to sustainable, long-term weight loss.

According to anolder 2006 study, crash dieting can also reduce someone’s rate ofmetabolism, which can increase weight gain after returning to their typical diet.

When the body does not receive sufficient calories, it views this as a form of starvation and compensates byburning fewer calories to conserve energy.

At best, the cabbage soup diet may lead to the temporary loss of a few pounds, though this weight loss is likely to be both temporary and less healthy.

Potential drawbacks

The cabbage soup diet has several drawbacks.

Like many other fad diets, the cabbage soup diet is not a realistic long-term weight loss plan.

Eating so few calories will likely not provide enough nutrition for the body to function properly, which may lead toloss of muscle mass and feelings of illness or exhaustion.

Most people also find eating the same food every day unappetizing and mundane. Therefore, they are less likely to stick to the diet. Additionally, eating a large amount of beef on day 5 may be difficult for many.

Following the cabbage soup diet can also be difficult socially, as its restrictive nature makes eating with other people or dining out difficult.

Additionally, because the cabbage soup diet excludes most sources of protein,carbohydrates, andfat, individuals may need to take supplements andvitamins during the diet.

Health risks

Aside from feeling generally worn down while following the cabbage soup diet, some people may also experience side effects similar to those of intermittent fasting,such as:

• gas, bloating, or stomach cramps
• difficulty concentrating or thinking
• brain fog
• headaches
• reduced metabolism
• muscle loss
• dizziness orlightheadedness
• passing out or losing consciousness

Losing weight rapidly and following low calorie, low fat diets canalso increase the risk of developinggallstones. These are hard, pebble-like lumps that form in thegallbladder or bile ducts.

Gallstones typically consist ofcholesterol and bilirubin — a pigment that the body releases whenred blood cells die.

When someone does not consume enough fat, the gallbladder releases bile less often, and bile can build up in it. This can increase the risk of gallstones forming.

Losing weight quickly or not eating for long periods can also cause the liver to release excess cholesterol, which increases the risk of developing gallstones.

Because the cabbage soup diet has the potential to be low in carbohydrates, it mayalso lower someone’sblood sugar (glucose) levels. This can be dangerous for people withdiabetes, especially those who takeinsulin or other blood sugar-lowering medications.

Summary

The cabbage soup diet is a fad diet without scientific research to support its safety or effectiveness. It involves eating cabbage soup almost exclusively for 1 week.

Crash diets usually cause sudden weight loss, which can be significant. However, this lost weight will usually return once someone stops following the diet.

Although the diet is relatively cheap and easy to follow, it is not a sustainable plan for weight loss or optimal health. It also carries many health risks and drawbacks, some of which can be severe.

A person needs to talk with a doctor before trying the cabbage soup diet. Even with a doctor’s supervision, people should never follow the diet for longer than 1 week.

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