7 Day Cabbage Soup Diet Plan | For Rapid Weight Loss

What is the Cabbage Soup Diet?

The cabbage soup diet is a rapid weight loss plan that’s been around since the 1980s.

It’s exactly what it sounds like, a week-long diet that revolves around eating large quantities of a low-calorie cabbage soup. But don’t worry, it’s not just cabbage soup 24/7 (though that is a big part of it).

This cabbage soup diet is a detox-focused plan that promises quick weight loss, often claiming you can lose up to 10 pounds in just seven days.

It’s simple, budget-friendly, and designed to help shed those extra pounds while cleansing your system.

Let’s dive deep into this controversial yet intriguing eating plan, so grab a bowl (of cabbage soup, perhaps?), and let’s explore the ins and outs of this popular diet trend.

How Does the Cabbage Soup Diet Work?

The cabbage soup diet works on a simple principle: drastically reduce your calorie intake while increasing your fluid and fiber consumption.

This combination helps flush out toxins, reduce water weight, and kickstart fat loss.

Here’s the basic idea:

1. You make a large batch of cabbage soup (more on the recipe later).
2. For seven days, you eat primarily cabbage soup, along with a few other low-calorie foods.
3. The diet is very low in calories, high in fiber, and high in water content, which can lead to rapid short-term weight loss.

It’s important to note that this is a short-term diet plan, not intended for long-term use. It’s often used as a “quick fix” before an event or to jumpstart a longer-term weight loss plan.

The Original Cabbage Soup Diet Recipe

This easy weight loss cabbage soup recipe is the backbone of the diet. It’s packed with veggies and low in calories, making it ideal for a cleanse or weight loss.

Ingredients:

• 1 small head of cabbage (chopped)
• 6 large onions (diced)
• 2 green bell peppers (chopped)
• 2 cans of diced tomatoes (unsalted, 14 oz each)
• 1 bunch of celery (chopped)
• 3 large carrots (sliced)
• 1 package of onion soup mix (optional for flavor)
• 6 cups of water or vegetable broth
• 2 cloves garlic (minced)
• Salt, pepper, and herbs (to taste)

Instructions:

1. Sauté onions and garlic in a large pot until fragrant.
2. Add the cabbage, carrots, celery, and bell peppers.
3. Pour in the tomatoes and water or broth.
4. Bring to a boil, then reduce to simmer for 30 minutes or until veggies are tender.
5. Season with salt, pepper, and your favorite herbs.

Foods to Eat on the Cabbage Soup Diet

The cabbage soup diet allows specific foods to complement your daily servings of cabbage soup.

These foods are carefully selected to ensure they are low in calories while providing necessary nutrients.

Here’s a detailed list of foods to eat during the cabbage soup cleanse diet:

1. Unlimited Cabbage Soup

The foundation of the diet is cabbage soup, which you can eat as much as you want every day. Stick to the original cabbage soup diet recipe, which includes ingredients like:

• Green cabbage
• Celery
• Onions
• Carrots
• Bell peppers
• Tomatoes (fresh or canned)
• Vegetable broth
• Herbs and spices (e.g., parsley, garlic, black pepper)

2. Specific Fruits (Allowed on Days 1 and 3)

On fruit-allowed days, enjoy a variety of low calorie fruits, excluding bananas (except on Day 4). Examples include:

• Apples
• Oranges
• Grapefruit
• Watermelon
• Strawberries
• Blueberries
• Raspberries
• Cantaloupe
• Honeydew melon

3. Non-Starchy Vegetables (Allowed on Days 2, 3, 6, and 7)

Vegetables are an integral part of the diet, especially non-starchy vegetables. You can eat them raw, steamed, or roasted (without added oil). Examples include:

• Spinach
• Kale
• Lettuce
• Cucumber
• Zucchini
• Cauliflower
• Broccoli
• Brussels sprouts
• Bell peppers
• Mushrooms
• Asparagus
• Celery
• Green beans

4. Bananas (Only Allowed on Day 4)

On Day 4, you can eat up to 6 bananas. This provides energy and balances the potassium lost in the first three days.

5. Protein (Allowed on Days 5 and 6)

Lean protein sources are introduced later in the week to help rebuild strength. Examples include:

• Skinless chicken breast (grilled, baked, or boiled)
• Lean beef (grilled, baked, or broiled)
• White fish (steamed or baked)

6. Skim Milk (Allowed on Day 4)

On Day 4, you can drink skim milk to provide calcium and additional energy. Stick to unsweetened, plain skim milk.

7. Brown Rice (Only Allowed on Day 7)

On the final day, brown rice is included to provide a healthy dose of fiber and carbohydrates. Ensure it is steamed or boiled without added fats or seasonings.

8. Calorie-Free Beverages (Allowed Every Day)

Hydration is essential, and you can drink calorie-free beverages, such as:

• Water
• Herbal teas (unsweetened)
• Black coffee (optional, no sugar or cream)
• Unsweetened iced tea

9. Herbs and Spices

To keep your meals flavorful without adding calories, use these liberally in your cabbage soup or vegetable dishes:

• Parsley
• Garlic
• Black pepper
• Paprika
• Oregano
• Thyme
• Basil
• Chili flakes

Summary of the Foods Allowed on the Cabbage Soup Diet

Foods to Avoid on the Cabbage Soup Diet

Avoid any foods not explicitly allowed in the cabbage soup diet plan, including:

• High-calorie fruits (e.g., avocados)
• Starchy vegetables (e.g., potatoes, corn, peas) except for the baked potato on Day 2
• Processed foods
• Sugary drinks and desserts
• Fats, oils, and dressings

7 Day Cabbage Soup Diet Plan (Cabbage Soup Cleanse)

This 7 day cabbage soup diet plan focuses on eating unlimited amounts of cabbage soup while allowing 1–2 low calorie foods daily, promoting rapid weight loss primarily through water weight reduction.

Following this cabbage soup diet will help you lose 5-10 pounds in just 7 days.

Here’s a detailed meal plan to follow the cabbage soup detox diet effectively, without substitutions or deviations.

Day 1: Cabbage Soup and Fruits (Except Bananas)

Breakfast:

• A bowl of cabbage soup
• A small apple

Lunch:

• A bowl of cabbage soup
• A side of fresh cantaloupe slices (1 cup)

Dinner:

• A hearty serving of cabbage soup
• Mixed fruit bowl (grapefruit, strawberries, and kiwi)

Snacks:

• Fresh pineapple chunks (1 cup per snack)
• Unsweetened herbal tea

Day 2: Cabbage Soup and Vegetables (No Corn, Peas, or Beans)

Breakfast:

• A bowl of cabbage soup
• Unsweetened tea with a squeeze of lemon

Lunch:

• A bowl of cabbage soup
• 1 cup of fresh, raw, or cooked vegetables you want (except for peas, corn, and beans)

Dinner:

• A serving of cabbage soup
• A baked potato topped with a small pat of butter (optional)

Snacks:

• Fresh cucumber slices with a sprinkle of salt
• Herbal tea (unsweetened)

Day 3: Cabbage Soup, Fruits, and Vegetables

Breakfast:

• A bowl of cabbage soup
• Sliced watermelon (1 cup)

Lunch:

• A serving of cabbage soup
• Steamed broccoli and zucchini

Dinner:

• A bowl of cabbage soup
• Roasted cauliflower and bell peppers

Snacks:

• Raw baby carrots
• Unsweetened iced tea

Day 4: Cabbage Soup, Bananas, and Skim Milk

Breakfast:

• A bowl of cabbage soup
• 1 banana

Lunch:

• A serving of cabbage soup
• 1 banana blended with skim milk (unsweetened)

Dinner:

• A hearty bowl of cabbage soup
• 1 banana

Snacks:

• Herbal tea with a splash of skim milk

Day 5: Cabbage Soup and Protein (Beef or Chicken)

Breakfast:

• A bowl of cabbage soup
• 1 glass of water intake to flush out uric acid

Lunch:

• A serving of cabbage soup
• Grilled lean beef (5 oz)

Dinner:

• A hearty bowl of cabbage soup
• Baked chicken breast (6 oz)
• Up to 6 fresh tomatoes

Snacks:

• Unsweetened herbal tea

Day 6: Cabbage Soup, Protein, and Vegetables

Breakfast:

• 1 bowl of cabbage soup
• Scrambled eggs with spinach (2 eggs)

Lunch:

• A bowl of cabbage soup
• Grilled chicken breast with steamed broccoli

Dinner:

• A hearty serving of cabbage soup
• Roasted beef (6 oz) with asparagus

Snacks:

• Raw bell peppers with unsweetened tea

Day 7: Cabbage Soup, Brown Rice, and Vegetables

Breakfast:

• A bowl of cabbage soup
• Brown rice porridge (½ cup cooked brown rice with water)

Lunch:

• A serving of cabbage soup
• Stir-fried vegetables (zucchini, bell peppers, and mushrooms)

Dinner:

• A bowl of cabbage soup
• Steamed kale and brown rice (1 cup total)

Snacks:

• Edamame or cucumber slices

Does the Cabbage Soup Diet Work for Weight Loss?

Now for the million-dollar question: does this diet work for weight loss? The short answer is yes but with some big caveats.

Many people do report significant weight loss on the cabbage soup diet, often around 10 pounds in a week. Unfortunately, people tend to regain back the weight, especially with such extreme weight loss diets.

However, it’s important to understand what’s really happening here:

1. Water Weight: Much of the initial weight loss is likely to be water weight. The cabbage soup diet is very low in sodium and carbs, which can lead to a quick drop in water retention.
2. Calorie Deficit: The cabbage soup diet is extremely low in calories, which will lead to weight loss in the short term.
3. Short-Term Results: While you might see impressive results in a week, the weight is likely to come back once you return to normal eating habits.
4. Not Sustainable: The cabbage soup diet is not nutritionally balanced and is not suitable for long-term use.

The Cabbage Soup Cleanse: Detox or Myth?

You might hear the cabbage soup diet referred to as a “cleanse” or “detox.”

While it’s true that the diet is low in calories and high in vegetables, there’s no scientific evidence that it detoxifies your body. Your liver and kidneys are already doing a great job of that!

However, the diet does eliminate many processed foods and encourages the consumption of vegetables and water, which can have positive effects on your body.

Pros of the Cabbage Soup Diet

1. Rapid Weight Loss: The diet is low in calories, leading to quick weight loss in a short period. Many people report losing 5–10 pounds within 7 days.
2. Simple and Affordable: The ingredients are inexpensive, making it an accessible option for people on a budget. The plan is straightforward, requiring no complex recipes or expensive meal replacements.
3. Promotes Gut Health: The diet is rich in vegetables, which provide fiber, vitamins, and minerals. This may help cleanse the digestive system and improve overall gut health.
4. Short-Term Commitment: Unlike long-term diets, the cabbage soup diet only lasts only 7 days, which makes it easier for many to follow compared to extended weight-loss programs.
5. Detox Benefits: High water content in the cabbage soup and allowed foods help flush out excess water weight and reduce bloating.

Cons of the Cabbage Soup Diet

1. Nutritional Imbalance: The cabbage soup diet lacks essential nutrients like protein, healthy fats, and certain vitamins. Prolonged use may lead to nutrient deficiencies.
2. Temporary Results: Weight loss is mostly water weight, and the results are not sustainable once normal eating habits resume.
3. Low Energy Levels: The low-calorie intake can result in fatigue, dizziness, and difficulty focusing, especially for those with active lifestyles or demanding work schedules.
4. Digestive Discomfort: The high fiber content in cabbage and other vegetables may cause flatulence and bloating in some individuals.
5. Too Restrictive: Eliminating many food groups is unhealthy and not a long-term solution for those who prefer variety in their diet.

Healthier Alternatives to the Cabbage Soup Diet

If you’re looking for a more sustainable approach to weight loss, consider these alternatives:

1. Balanced, Calorie-Controlled Diet: Focus on eating a variety of foods from all food groups while maintaining a modest calorie deficit.
2. Mediterranean Diet: The Mediterranean diet emphasizes fruits, vegetables, whole grains, and healthy fats, and has been linked to numerous health benefits.
3. Intermittent Fasting: This approach focuses on when you eat rather than what you eat, and can be more flexible than restrictive diets.
4. Plant-Based Diet: Increasing your intake of fruits, vegetables, and whole grains can lead to weight loss and improved health.

Final Thoughts

The cabbage soup diet can provide rapid weight loss and a feeling of detoxification, but it comes with limitations.

It’s essential to treat it as a temporary solution rather than a sustainable weight-loss strategy.

If you’re looking to lose weight, it’s always best to opt for a balanced, sustainable approach that includes a variety of nutritious foods and regular physical activity.

You should consult a healthcare provider before starting the cabbage soup diet to ensure it aligns with your health goals and needs.

Stay healthy, and happy eating!

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