The Cabbage Soup Diet: A Quick Fix for Weight Loss?
This diet revolves around consuming cabbage soup as the main meal for seven days, with limited allowances for other foods. While some consider it an ideal way to kick-start a weight loss journey, others question its effectiveness and sustainability. Here’s a closer look at the benefits, drawbacks, and potential outcomes of this diet.
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What Is the Cabbage Soup Diet?
The Cabbage Soup Diet is a short-term, low-calorie diet designed for rapid weight loss. Advocates claim that following this plan for seven days can lead to a weight loss of up to 10 pounds (4.5 kilograms), making it a popular choice for those seeking quick results.
The diet primarily involves eating homemade cabbage soup at every meal for one week. Depending on the version of the diet, participants can also consume 1–2 additional low-calorie foods, such as fruits, vegetables, or fat-free milk, each day.
Does It Aid Weight Loss?
No scientific studies have conclusively proven the effectiveness of the Cabbage Soup Diet. While it may result in rapid and temporary weight loss, the results are typically short-lived. This is because the weight loss is mainly due to the significant calorie deficit created by the diet, rather than long-term fat loss.
Once the diet ends, the weight often returns because it lacks the variety and nutrients required for sustained weight loss. Additionally, the extreme calorie restriction can cause the body’s metabolism to slow down, reducing the number of calories burned daily. This metabolic slowdown can start within three days of following a very low-calorie diet, making it harder to maintain the weight loss after the diet ends.
Potential Benefits
Despite its limitations, the Cabbage Soup Diet may offer some short-term benefits:
Improved Insulin Sensitivity: A 2021 study found that very low-calorie diets might temporarily improve insulin resistance in individuals with obesity. However, the study also noted that the short duration of such diets is insufficient to produce significant changes in body fat percentage.
High in Fiber, Low in Calories: The diet incorporates large amounts of low-calorie, fiber-rich fruits and vegetables. These can aid digestion, enhance feelings of fullness, and reduce the likelihood of overeating.
Cost-Effective: The Cabbage Soup Diet is relatively inexpensive compared to many popular diet plans. It requires simple, affordable ingredients to prepare the soup, along with a limited selection of additional foods.
Classic Cabbage Soup Recipe
The foundation of this diet is homemade cabbage soup, prepared in large quantities to last the entire week.
Ingredients:
- 2 large onions
- 2 green bell peppers
- 2 cans of tomatoes (diced or whole)
- 1 bunch of celery
- 1 head of cabbage
- 3 carrots
- 1 package of mushrooms
- 1–2 bouillon cubes (optional)
- 6–8 cups of water or vegetable juice
Instructions:
- Chop all the vegetables into bite-sized pieces.
- In a large pot, sauté the onions with a small amount of oil until translucent.
- Add the remaining vegetables and cover them with water or vegetable juice.
- Add bouillon cubes and desired seasonings (salt, pepper, hot sauce, herbs, etc.).
- Bring the mixture to a boil, then reduce the heat and simmer for 30–45 minutes until the vegetables are tender.
Non-starchy vegetables like spinach or green beans can be added for variety.
Participants are encouraged to eat unlimited amounts of cabbage soup daily, with multiple servings throughout the day.
Daily Meal Plan for the Cabbage Soup Diet
- Day 1: Cabbage soup and unlimited non-banana fruits.
- Day 2: Cabbage soup and vegetables (raw or cooked), focusing on leafy greens. Avoid peas, corn, and beans. One baked potato with butter or oil is allowed.
- Day 3: Cabbage soup, fruits, and vegetables, excluding bananas and baked potatoes.
- Day 4: Unlimited bananas, skim milk, and cabbage soup.
- Day 5: 10–20 ounces (280–567 grams) of beef, chicken, or fish, with up to six fresh tomatoes. Drink 6–8 glasses of water.
- Day 6: Cabbage soup, beef, and vegetables (focus on leafy greens). Avoid baked potatoes.
- Day 7: Vegetables, brown rice, and unsweetened fruit juice.
Permitted Foods
During the diet, participants can consume 1–2 low-calorie foods daily in addition to cabbage soup. Beverages are limited to water, unsweetened tea, or other calorie-free drinks. A daily multivitamin supplement is recommended to compensate for the diet’s nutritional deficiencies.
Drawbacks and Risks
The Cabbage Soup Diet is not suitable for long-term use as it lacks essential nutrients. While trying it for one week is unlikely to cause serious harm for most healthy individuals, it is not a sustainable or balanced approach to weight management.
Participants should wait at least two weeks before repeating the diet if desired.
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