The Cabbage Soup Diet is a short-term, highly restrictive eating plan promising rapid weight reduction in a single week. Often categorized as a fad diet, this seven-day regimen centers on the consumption of a specific, low-calorie vegetable soup, which is eaten multiple times daily. It is designed to initiate a quick drop on the scale but is not intended for long-term health or weight management.
The 7-Day Meal Plan Structure
The foundation of the regimen is a broth-based soup, typically made from cabbage, celery, onions, and tomatoes. Followers are instructed to consume this virtually fat-free, high-fiber soup at least once per meal, with the option to eat unlimited quantities. The rigidity of the plan comes from the specific, limited additions allowed on each of the seven days.
Daily Structure
The specific daily allowances are:
- Day 1: Only fruit (excluding bananas) is permitted alongside the soup.
- Day 2: Focuses on vegetables, including a single baked potato with butter for dinner.
- Day 3: Combines the fruit and vegetable allowances from the first two days, excluding the potato.
- Day 4: Permits up to eight bananas and unlimited skim milk.
- Day 5: Introduces lean protein (10 to 20 ounces of beef or skinless chicken) paired with up to six fresh tomatoes.
- Day 6: Allows for an unlimited quantity of beef and vegetables, excluding potatoes.
- Day 7: Concludes the diet with brown rice, unsweetened fruit juices, and vegetables.
The Mechanism of Rapid Weight Reduction
The primary driver behind the immediate weight change is the creation of an extreme energy deficit. Most versions of this diet provide a daily caloric intake of approximately 800 to 1,000 calories, substantially below the needs of most adults. This severe restriction forces the body to tap into stored energy reserves to meet its basic metabolic demands.
The initial scale reduction is not sustained fat loss but the temporary depletion of the body’s glycogen stores. Glycogen, the stored form of carbohydrates, is bound to significant amounts of water. When the diet starves the body of carbohydrates, these stores are rapidly used up, causing a corresponding release of water, which is then excreted.
The high-volume nature of the soup, coupled with the diuretic effects of certain ingredients, contributes to the shedding of excess fluid. This results in weight loss composed disproportionately of water weight and temporary carbohydrate reserves. Once a normal eating pattern is resumed, the body quickly replenishes the glycogen and water, leading to a predictable return of the lost weight.
Nutritional Shortcomings and Physical Reactions
The highly limited food selection creates several nutritional deficiencies. The diet provides insufficient protein and essential fatty acids, which are necessary for maintaining muscle mass and supporting cellular functions. Certain micronutrients may also be lacking, given the limited variety of food groups permitted.
The severe restriction in energy intake leads to common physical reactions as the body adjusts to the sudden deficit. Individuals often report fatigue, low energy, and weakness throughout the week. Headaches and dizziness are also noted, often due to low caloric intake and fluctuations in blood sugar levels.
The consumption of large, unlimited quantities of the high-fiber soup can cause considerable gastrointestinal distress. The sudden increase in fiber without gradual adaptation often results in gas, bloating, and intestinal discomfort. These nutrient imbalances and physical side effects make the diet difficult to adhere to and unsustainable for long-term health.