{"id":5244,"date":"2026-02-07T12:18:15","date_gmt":"2026-02-07T11:18:15","guid":{"rendered":"https:\/\/news.infotekps.com\/index.php\/2026\/02\/07\/is-the-cabbage-soup-diet-safe-or-healthy\/"},"modified":"2026-02-07T12:18:15","modified_gmt":"2026-02-07T11:18:15","slug":"is-the-cabbage-soup-diet-safe-or-healthy","status":"publish","type":"post","link":"https:\/\/news.infotekps.com\/index.php\/2026\/02\/07\/is-the-cabbage-soup-diet-safe-or-healthy\/","title":{"rendered":"Is the Cabbage Soup Diet Safe or Healthy?"},"content":{"rendered":"
The cabbage soup diet is an eating plan designed to help with quick weight loss. The promise? Eat lots of cabbage soup for seven days and drop 10 to 15 pounds (lbs). ( 1 ) While touted as a way to lose extra pounds in a short amount of time, the cabbage soup diet is a type of fad diet. Many diets that promise fast results, including fad diets, simply don\u2019t work as well as other proven long-term weight loss methods, such as those outlined by the Mayo Clinic, like the Mediterranean or DASH eating plans. ( 2 ) Not to mention, the numerous restrictions set forth by the diet could make you lose out on vital nutrients and disrupt your metabolism. Still, the prospect of eating a lot of cabbage soup for a short period of time appeals to people who want a quick fix. \u201cThis diet \u2018works\u2019 merely because it\u2019s super restrictive in calories,\u201d says Julie Rothenberg, RD, LDN , owner of JuliENERGYnutrition in Miami. \u201cIt markets itself to people who want to lose weight for a special occasion or event coming up.\u201d While some people do successfully meet such short-term goals, the weight often comes back once you stop doing the diet \u2014 much to the same effect as other types of popular diets. Aside from more weight gain, this fad diet can cause uncomfortable side effects that may interfere with your daily activities.
\n What Is the Cabbage Soup Diet Exactly, and How Does the Plan Work? \t How It Works \t \u201cThe cabbage soup diet is a seven-day diet [that] is low in fat and high in fiber ,\u201d says Rothenberg, explaining that the approach calls for followers to eat cabbage soup several times per day for one week. According to the Mayo Clinic, fad diets are those that don\u2019t include flexibility, balance, or physical activity. Regular physical activity is essential to help you maintain a lower weight. Plus, exercise is good for your heart and brain, decreasing your risk for chronic illnesses. (2) Registered dietitian nutritionists agree that the cabbage soup diet is a fad diet because of its promise of losing a lot of weight in a short amount of time by focusing on one food, rather than including a balanced diet with exercise. The purpose of the cabbage soup diet is to restrict calories by restricting your food intake severely. \u201cThe low-calorie diet combined with the high fiber content of the filling vegetables, fruit, and cabbage help a person to go to the bathroom more than usual,\u201d Rothenberg says. \u201cAt the end of the week, there is weight loss from water weight primarily, and largely due to calorie restriction.\u201d According to research from 2017 that looked at the use of functional foods in fad diets, the cabbage soup diet calls for eating just 1,000 calories a day or less during the first few days. ( 3 ) Throughout the rest of the week, you gradually increase your calorie intake to about 1,200 calories per day. Given the limited calories you\u2019re consuming during the plan, you could technically lose 4 lbs. or more on the diet. But this is far more than the recommended 1- or 2-lb loss per week when on a safer, more gradual weight-loss plan. One study that involved mice also suggested possible anti-inflammatory and cardiovascular health benefits after ingesting red cabbage. Any effects on lower body mass were not clear, however. ( 4 ) More human studies are needed to confirm such benefits, and targeted studies on the cabbage soup diet are lacking.
\n Who Should and Shouldn\u2019t Try the Cabbage Soup Diet for Weight Loss? \t Whom It Is For \t The cabbage soup diet is intended for people looking for a short-term solution to excess weight \u2014 in this case, the diet lasts for only one week. It\u2019s not intended for any longer use. But you can still incorporate some of the recipes you like as part of a moderate, balanced diet after the week is up. The diet is also relatively inexpensive because it incorporates everyday food items \u2014 particularly lots of cabbage. This diet also seems to work best for people who like foods that are on the restricted list of items you can eat. In fact, one of the reasons that people quit this diet is they can\u2019t stand the taste of the soup. You may not like the diet if you need someone to help you stay accountable. Also, this plan doesn\u2019t seem to work well for people who need to lose significant amounts of weight. This type of diet also isn\u2019t intended for people with chronic illnesses, such as heart disease and type 2 diabetes, who have particular dietary needs that may be harmed with the restricted caloric intake and food limitations. (1)
\n Sample Cabbage Soup Diet Recipe \t Recipe \t Here\u2019s a sample Cabbage Soup Diet recipe you can try as part of this seven-day eating plan: ( 5 ) \u00bd head of large cabbage, cut into bite-sized pieces 6 scallions, diced 2 green bell peppers, chopped 1\u20132 14-oz cans diced tomatoes (preferably low sodium) 1 bunch celery, chopped 1 package dry onion soup salt and pepper, to taste Dried herbs or spices of your choosing to taste (such as garlic powder, paprika, or parsley) 6 cups of water or 1 48-oz can vegetable juice 1\u20132 bouillon cubes (optional) Add all the ingredients to a large pot. Cover with up to 6 cups of water and simmer on low for one hour or until all the vegetables are tender (you can also cook the soup in a slow cooker for five hours)
\n Cabbage Soup Diet Plan: Foods to Eat and Foods to Avoid \t Food List \t The foods and drinks you can consume on the cabbage soup diet include: (3) Cabbage throughout all seven days (and lots of it!) Other raw or cooked vegetables throughout all seven days (except for potatoes) Apples (on day 3 only) Berries (on day 3 only) Brown rice (on day 7 only) Beef (on day 6 only) Sugar-free juice (on day 7 only) Skim milk (on day 4 only) Still, you can only eat the above items on certain days (see the sample meal plan below). Restricted items include: Bananas (except on day 4) Potatoes Chicken Turkey Fish Eggs Whole- or reduced-fat dairy products Anything not listed in the diet plan is off limits in the cabbage soup diet.
\n Touted Health Benefits of the Cabbage Soup Diet \t Benefits \t Although there is no scientific evidence that suggests the cabbage soup diet is safe and effective for weight loss, eating more soup alone as part of a balanced diet may be beneficial due to its high fiber and nutrient density while also being lower in calories, other research suggested. ( 6 ) For example, the previously mentioned study from 2016 on the effects of red cabbage consumption in obese mice found decreased cholesterol over the course of eight weeks. But it\u2019s unclear whether the same results would be found in humans via a randomized controlled clinical trial \u2014 the gold standard for medical research. (4) Aside from fiber , cabbage offers nutrients that may play a crucial role in weight loss and weight management efforts. Certain ingredients in cabbage are anti-inflammatory, and may help regulate your metabolism and blood sugar levels, according to a review of the diet. (3) This review suggests the potential beneficial anti-inflammatory components in cabbage include: (3) Apigenin Lutein Kaempferol Quercetin Vitamin C Zeaxanthin A 1-cup serving of chopped raw cabbage contains 2.2 grams (g) of fiber and provides 32.6 milligrams (mg) of vitamin C, making it an excellent source of the nutrient, according to the U.S. Department of Agriculture. ( 7 ) When consumed with other plant-based foods and lean proteins, cabbage soup can complement your diet. But eating cabbage soup as part of a restrictive diet may cause more problems for your weight than good. The study from 2014 about eating soup in general found that adults who ate soup regularly for five years had healthier weights and overall nutritionally balanced diets. (6) Still, it\u2019s important to note here that the study looked at soups overall, not just cabbage soup. Study subjects also didn\u2019t face the severe dietary restrictions of the cabbage soup diet. The authors of the study also noted that eating too much soup may negatively affect your blood pressure due to its typically high sodium content . Therefore, they recommend choosing low-sodium soups.
\n Health Risks of the Cabbage Soup Diet \t Risks \t While many of the foods allowed in the cabbage soup diet are considered \u201chealthy,\u201d the principles of this eating plan aren\u2019t. The diet may also pose short-term side effects, and possibly more serious consequences if you have any underlying health conditions. Due to the high sodium content of the cabbage soup diet, dehydration is one short-term side effect. The diet may also be harmful to people with diabetes because it can destabilize blood sugar levels. (1) Because the soup itself is also extremely low in calories, carbohydrates, protein, and fat, the Australian government\u2019s Better Health Channel notes that you may experience: ( 8 ) Headaches Dizziness Light-headedness Nausea Weakness Fatigue Additionally, the Academy of Nutrition and Dietetics warns that fad diets can cause: ( 9 ) Gastrointestinal issues, such as constipation and flatulence Loss of concentration Muscle loss, which can occur when your body goes into \u201cstarvation\u201d mode from not consuming enough calories Gallstones An important consideration is the lack of healthy fats in this diet. While you may be looking to get rid of body fat, dietary forms of fat are important for feeling full. Healthy fats, such as those found in fish and nuts , also contain important nutrients. Healthy fat is an essential macronutrient needed daily to absorb the fat-soluble vitamins A, D, E, and K. ( 10 ) \u201cEssentially there is very little fat included in this diet because the only fat source comes from the beef, or milk if choosing whole milk,\u201d says Rothenberg. Perhaps one of the most concerning risks associated with fads like the cabbage soup diet is the havoc they can wreak on your metabolism. Indeed, they can lead you to gain weight when you go off of the plan. \u201cI have had a client come to me and say they did the cabbage soup diet prior and it did \u2018work\u2019 in the short term, but she ended up gaining the weight back with an additional 5 lbs. the following week,\u201d Rothenberg says. Another consideration with fad diets such as the cabbage soup diet is that short-term weight loss of more than the recommended 1 to 2 lbs. per week is likely attributed to water weight, and not the coveted fat loss so many dieters are vying for. To put this in perspective, 10 to 15 lbs. of body fat is equal to between 40 and 60 sticks of butter, something that\u2019s impossible to lose in a week\u2019s time. (1) It\u2019s important to weigh the benefits against the risks carefully before trying out any new diet, but especially one as extreme as the cabbage soup diet, and ideally work with a registered dietitian-nutritionist when following it.
\n Cabbage Soup Diet Rules: A Day-by-Day Meal Plan to Follow \t Rules \t The meal plan for the cabbage soup diet is followed for seven days in this order: (3) Day 1 \u201cDay 1 is just the soup and fruit only,\u201d says Rothenberg. Bananas aren\u2019t allowed on the first day. Day 2 Cabbage soup and other vegetables (cooked or raw, except for potatoes) Day 3 Cabbage soup plus raw fruits and vegetables Day 4 Along with the cabbage soup, you can also have a maximum of 8 bananas and skim milk on this day only. Day 5 Eat beef and tomatoes along with your cabbage soup. \u201cYou can eat 2 to 20 ounces (oz) of beef,\u201d says Rothenberg. \u201cTwenty oz of beef contains 160 g of protein, which is roughly 100 g more protein than most people need!\u201d Day 6 Unlimited beef and vegetables along with the cabbage soup (except for potatoes) Day 7 In addition to the cabbage soup, you can have brown rice and unsweetened fruit juice.
\n Extra Precautions to Take if You Try Following the Cabbage Soup Diet \t Precautions \t If you\u2019re already at a healthy weight, do not have underlying health conditions that would make the plan unsafe, and want to lose a few extra pounds, talk to your healthcare team about whether the cabbage soup diet is right for you. Chances are they\u2019ll recommend a longer-term, safer eating plan that can help you lose a pound per week instead. Know that losing smaller amounts of weight at a time is better for you in the long run, as it\u2019s more likely to stay off and not pose nutritional deficiencies during the plan period. (2)
\n Conclusion: Is the Cabbage Soup Diet Worth Trying? \t Summary \t While the cabbage soup diet is, in theory, easy to follow, the problem is the diet isn\u2019t sustainable. Healthy, gradual weight loss is much more beneficial, safer, and easier to follow in the long haul. As Rothenberg points out, the effect of this diet won\u2019t last, and in the end, the approach may do more harm than good for your waistline. \u201cThis doesn\u2019t \u2018reset\u2019 your metabolism \u2014 it messes with it,\u201d she explains, noting that yo-yo dieting tends to lead to more abdominal fat that ends up being increasingly difficult to trim. This doesn\u2019t mean you have to avoid cabbage soup \u2014 you probably just don\u2019t want to make a \u201cdiet\u201d out of it. Instead, you can incorporate low-calorie, vegetable-based soups like cabbage soup as part of a balanced diet for gradual weight loss that\u2019s more likely to last for the long haul. (1,2)<\/div>\n","protected":false},"excerpt":{"rendered":"

The cabbage soup diet is an eating plan designed to help with quick weight loss. The promise? 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