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Cabbage Soup Diet Plan – Weight Loss Recipe And Their Benefits

Losing weight is one of the most challenging tasks. You might have tried many ways to lower your body weight, but they might not have yielded any results. Don’t worry! You have come to the right place.

If you are in search of an effective diet that could help you reduce weight drastically, try the cabbage soup diet. Dieticians describe cabbage soup as a fad diet. This diet is extremely helpful for people who want to quickly shed weight. Cabbage soup is tasty and safe. Moreover, it is suitable for people of all age groups.

All You Need To Know About Cabbage Soup Diet For Weight Loss

1. What Is The Cabbage Soup Diet?
2. How Does The Cabbage Soup Diet Work?
3. The 7-day Cabbage Soup Diet Chart

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Beyond Day 7

4. How To Prepare The Original Cabbage Soup Diet Weight Loss Recipe?
5. Substitutions For The Cabbage Soup Recipe
6. The Scientific Explanation Behind This Diet
7. Role Of Exercise During This Diet
8. Benefits Of The Cabbage Soup Diet
9. Side Effects Of The Cabbage Soup Diet
10. Dos And Dont’s Of The Cabbage Soup Diet
11. Conclusion
12. FAQs

1. What Is Cabbage Soup Diet?

What Is Cabbage Soup Diet
  • The cabbage soup diet is a diet plan designed to cause short-term weight loss. Generally, weight loss programs are a prolonged process, and may take a lot of time. A person has to follow a strict regimen to bring about any remarkable difference in the body weight.
  • Cabbage soup diet is a therapy that does not put a person through much hardship. This simple fad diet along with half an hour of exercise will deliver the same output as you might get after months of sweating through a regular weight loss program.
  • Cabbage soup is often recommended because it constitutes a balanced diet required for the human body. Moreover, cabbage soup diet is not prepared with cabbage alone. Veggies like beans, carrots, celery, parsley, peas, and mushroom make the soup a rich source of nutrition while keeping it low in calories.
  • Cabbage soup is prescribed for obese patients as it is high in fiber and low in calories. The soup contains only 20 calories for every 100 gm. At the same time, it provides more than 53% of the recommended dietary allowance every day.
  • The diet is based on the principles of consuming low sodium, low calories, and high fiber that enable you to get into shape fast before you try a more moderate long-term eating plan.

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2. How Does The Cabbage Soup Diet Work? 

  • This diet restricts the intake of calories and energy by the body, thus forcing it to use its backup energy source i.e. fat.
  • Carbohydrates, in the form of fruits and vegetables, known as high glycemic carbs are included in this diet, which will spike your blood sugar levels and force them down very quickly.
    • The cabbage soup diet dangerously restricts your caloric intake. It should not be continued beyond seven days.

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3. The 7-day Effective Cabbage Soup Diet Plan

There are several versions of the cabbage soup diet plan that have been around for years. The cabbage soup diet is a strict chart regarding what to eat during the 7-day period. Cabbage soup is the main item that is complemented with other foods to fulfill the nutritional requirements.

Cabbage Soup Diet For Rapid Weight Loss

The Cabbage Soup Diet Plan Day 1: Only Fruits


BreakfastEat only fruits like apple. Avoid bananas.LunchCabbage soup and fruit salad for lunch.Post-LunchTo curb hunger pangs, snack on fruits like frozen berries, grapes, and watermelon throughout the day.DinnerCabbage soup and lemon salad.

Why It Works

Fruits are a great source of vitamins and minerals. Along with it when you eat cabbage soup, you also get the vital nutrients from the veggies. Bananas are high in calories, hence, it is not recommended on Day 1. Cabbage soup and fruits diet is the perfect way to start your cabbage soup diet regimen.

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 The Cabbage Soup Diet Plan Day 2: Only Vegetables


Eat fresh raw or vegetables of your choice.

Breakfast Have green leafy vegetables.LunchCabbage soup and as many vegetables as you want along with the soup, except dry beans, peas, sweet corn, and other starchy vegetables.Post-LunchLettuce, zucchini, and tomato salad.DinnerBaked potato with butter along with broccoli, tomatoes, cabbage, etc.

Why It Works

Veggies are rich in nutrients. They are also low in cholesterol content and help in burning fat stored in the body. Since Day 2 seems a bit boring, baked potatoes are included to keep your taste buds alive. The vegetables and cabbage soup diet will keep your hunger pangs at bay, by making you feel full and satiated.

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The Cabbage Soup Diet Plan Day 3: Fruits And Vegetables

Day 3

BreakfastHave fruits such as orange, apple, or watermelon, except for banana.LunchCabbage soup without any starchy veggies.Post-LunchFruit salad,DinnerNo baked potatoes. Cabbage soup and one kiwi or berries.

Why It Works

Fruits and veggies will not only help you lose weight, it will also strengthen your immune system. Potatoes are have high starch content. Therefore when you are on this diet, do not have potato more than once a week. This will keep your starch intake in check and help in weight loss.

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The Cabbage Soup Diet Plan Day 4: Bananas And Milk

Day 4

BreakfastOne banana and one glass of milk.LunchCabbage soup and banana smoothie.Post-LunchOne apple.DinnerCabbage soup and yogurt.

Why It Works

On Day 4, you can have bananas. Bananas are high in minerals such as potassium, iron, magnesium etc. and other vitamins. Bananas make you feel full and you will not feel hungry very soon. Yogurt has probiotics that helps in digesting your food better. Try to have your dinner before 8 P.M.

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The Cabbage Soup Diet Plan Day 5: Beef And Tomatoes

day 5

BreakfastFruits such as apple or orange.LunchGrilled beef, boiled chicken, or baked fish (use less salt for seasoning). Vegetarians can have boiled lentils along with sauteed mushrooms.Post-LunchTomato smoothie (salt, pepper, lemon, and tomato).DinnerCabbage soup and tomato salad.

Why It Works

One of the most important nutrients is protein. Proteins are required to carry out body’s functions, therefore, on Day 5 it is absolutely necessary to nourish your body with a good source of protein. As you are on low calorie diet, you will start to feel weak if you do not provide your body the the minimum energy it requires to carry out the bodily functions.

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The Cabbage Soup Diet Plan Day 6: Beef And Vegetables

day 6

BreakfastStart your day with an apple and lemon and warm water detox drink.LunchGrilled beef, boiled chicken, or baked fish (use less salt for seasoning) with lettuce, carrot, zucchini, and onion salad. Vegetarians can have boiled lentils/ mung beans or clear mushroom soup with lots of veggies except tomato.Post-LunchFresh fruit juice.DinnerCabbage soup and fruit salad.

Why It Works

The body requires more energy to digest proteins. Therefore eating protein rich diet on Day 5 and Day 6 helps your body burn more calories, which helps you to lose weight. Veggies on the other hand provide your body with the necessary vitamins and minerals.

For Vegetarians (Day 5 & Day 6)

If you are a vegetarian, opt for lentils, kidney beans, black-eyed peas, chickpeas, mushrooms, and tofu.

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The Cabbage Soup Diet Plan Day 7: Brown Rice, Vegetables And Unsweetened Fruit Juices 

day 7

BreakfastFresh fruit juice.LunchBrown rice, sauteed veggies, and boiled lentils.Post-LunchSnack on an apple or any other fruit except for banana.DinnerCabbage soup with sauteed mushrooms.

Why It Works

Brown rice, though a source of carbohydrate, is a healthy and nutitious rice , which is rich in good fats. Lentils and mushrooms are full of proteins, veggies in the cabbage soup and fruits, will help strngthen your body. As you provide your body with all the necessary nutrients, you will not feel hungry. Therefore, you can lose a lot of weight, just by eating right.

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Beyond Day 7

Cabbage soup diet is a short-term weight loss program and hence, should not be extended beyond seven days. Thus, it is advisable to maintain a normal balanced diet in order to compensate for the loss of nutrients experienced during the diet period.

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4. How To Prepare The Original Cabbage Soup Diet Weight Loss Recipe?

Cabbage Soup Diet Recipe - Weight Loss

Preparing cabbage soup is easy. Here’s how.


  • 10 ounces or 4 cups of chopped fresh cabbage
  • 6 cups of vegetable broth or water
  • 1 yellow onion
  • 3 or 4 beans
  • 2 celery ribs
  • 1/3 rd cup of Korean den jang
  • 1 thinly sliced carrot
  • 6 garlic cloves, finely chopped
  • 3 thinly sliced mushrooms
  • Salt and a pinch of sugar for taste
  • 1 teaspoon sesame oil for flavor
  • Coriander leaves and a pinch of black and white pepper for garnishing

How To Make The Soup

  • Boil the vegetable broth in a large soup container.
  • Add all the ingredients into the container and stir well.
  • Heat it for fifteen to twenty minutes under low flames.
  • Add salt and sugar to taste and let the veggies boil.
  • Add sesame oil, peppers and coriander leaves for garnishing. Cabbage soup tastes great when served hot.

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5. Substitutions For The Cabbage Soup Diet Recipe

  • You may use red onions instead of yellow ones.
  • You may use boiled, shredded chicken instead of mushrooms.
  • You may include vegetables like zucchini, spinach, and kale.
  • You may add corn instead of sugar.
  • You may also change the flavor and smell of the soup by adding different herbs such as bay leaves, parsley, dried thyme, or basil leaves.
  • You may use fish or chicken instead of beef in the diet plan.
  • Instead of milk, you may drink soy milk.
  • If you are craving for butter, use any butter spray available in the market instead of using butter for the soup.
  • You may eat papaya, apricot or kiwi instead of banana.

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6. Scientific Explanation Behind This Diet

Since cabbage soup diet is low in calories, you tend to lose weight quickly.  This plan also includes a good amount of proteins, vitamins, and minerals that are essential for our body.

  • Cabbage has anti-inflammation and antioxidation properties. It lowers cholesterol and is good for the digestive system.
  • Brown rice is a good source of vitamins B1 and B3, iron, and dietary fiber. Scientists have found that women who eat brown rice are much healthier and also weigh less (1), (2).
  • Tomatoes are low in calories but have high fiber content and act as anticancer agents. Including tomatoes in this diet plan enriches the soup with nutrients and is a good kick for the taste buds.
  • Milk is a good source of calcium, potassium, and vitamin D. It strengthens and supports your bones when you follow this diet.
  • Fruits and vegetables are rich in vitamins, minerals, polyphenolic flavonoids, and micronutrients. As you are on a restricted diet, the fruits and vegetables will provide your body with all the nourishment while keeping a check on the accumulation of fat.
  • Beef is a good source of protein and has no carbohydrates. It is also loaded with vitamins and minerals such as vitamin B12, vitamin B6, iron, zinc, selenium, phosphorus, and proteins that improve muscle function and reduce fatigue. You may opt for fish or chicken instead of beef.

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7. Role Of Exercise While You Are On The Cabbage Soup Diet

Role Of Exercise While You Are On The Cabbage Soup Diet

Strenuous exercise while following this 7-day cabbage soup diet is not recommended. As the cabbage soup diet is a low-calorie diet, your body will not have the required energy to exercise. However, you can go for stretching exercises.  They will help in blood circulation and relax your muscles.

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8. Benefits Of The Cabbage Soup Diet

In spite of covering a short span of seven days, the cabbage soup diet has proven to be effective in causing rapid weight loss. This is because it involves a drastic cut in calories.

Cabbage is a negative calorie ingredient – your body needs more calories to digest this vegetable than it provides.

Moreover, the other veggies such as mushroom, tomatoes, celery, green onions, green pepper, and carrots are all low in calories that are unlikely to cause any weight gain.

a. Rapid Weight Loss

The cabbage soup diet can cause rapid weight loss in a short span of time.

By following this diet, you can lose up to 10 lbs in just seven days. The proponents of this diet claim that it causes more weight loss in the same period as compared to the other diets. However, it may vary from person to person.

This diet is particularly suitable for those who want to lose weight fast. 

b. No Hunger Pangs

This diet enables you to have as much soup as you wish along with an unlimited amount of fruits or veggies as well as meat on specific days. You can even have baked potatoes. You are less likely to suffer from hunger pangs during the day.

c. Provides Energy

Initially, the cabbage soup diet might make you feel weak, lightheaded, and tired because of the toxins and processed foods leaving your body. These effects vary individually and, eventually, they will subside. By the fourth day of the program, you will experience a significant increase in your energy levels.

d. Supply Of Nutrients And Vitamins

This diet ensures a healthy supply of nutrients and vitamins. It is centered around the cabbage soup that is packed with healthy nutritious vegetables.

You are also allowed to have unlimited fruits as well as meat that can give your body a significant boost in vitamins. Tomatoes and other fruits such as dark berries are rich in antioxidants.

e. Simple And Inexpensive 

The cabbage soup diet is relatively simple and inexpensive to start. It does not involve complex meal plans or expensive dietary supplements. Exercise is not required. All you need to do is consume healthy fruits and vegetables along with cabbage soup during the seven-day period. Unlike other diets, it does not require a long term commitment. Thus, not only you feel great by losing weight and cleansing your body of toxins and processed foods, but you are also able to save money.

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9. Side Effects Of The Cabbage Soup Diet

In spite of the fact that the cabbage soup diet has yielded positive results in terms of weight loss, it is not recommended by experts and health practitioners for more than a week. Like most fad diets, this diet is not without serious side effects that almost outweigh the benefits it provides.

a. Causes Starvation

When you follow this diet, you are restricted to consuming cabbage soup and vegetables on a particular day. Thus, you are most likely to feel hungry. This is because the healthy fats and complex carbs that are needed to satiate your appetite and keep you feeling full are excluded from the diet.

b. Causes Flatulence

While following the cabbage soup diet, you are most likely to experience flatulence. Excess consumption of cabbage and other vegetables like broccoli can cause gas and make you feel bloated.

c. Risk Of Fatigue

This diet involves a drastic reduction in caloric intake, which will cause your energy levels to drop and you are likely to experience fatigue. Carbohydrates and healthy fats are your body’s sources of energy. The exclusion of these vital nutrients from your daily consumption can make you feel sleepy and lazy throughout the day. You might suffer from lack of energy to work out and for other activities.

d. Inadequate Nutrition

The main defect of the cabbage soup diet is that it has not been set up in a nutritionally balanced way, neither is it based on the proven principles of weight loss.

It does not allow too much intake of proteins and carbohydrates and hence, you are likely to suffer from nutritional deficiencies while following this diet. No doubt, it lasts for just seven days.

e. Frequent Urination

Consumption of too much soup and water in this diet can cause you to urinate more than usual. Cabbage is a natural diuretic, which means that it promotes the secretion of water from your body.

Other fruits and vegetables can also cause frequent urination as the natural produce is packed with water.

f. Causes Dizziness

Faintness is another side effect of this diet. You might end up feeling lightheaded due to the low intake of calories.

Lack of carbs and fat in your diet can cause your body to get fatigued to the extent of fainting. This faintness and dizziness can only be cured by increasing the intake of calories.

g. Can Cause Mood Swings

There is a lack of vital nutrients in the course of the diet.  Lack of proper nourishment for your body can make you suffer both physically and emotionally. You are likely to become moody and irritable.

Though you will succeed in losing weight, you might experience migraines, lightheadedness, and mood swings in the course of the diet and, eventually, you become slower, which will affect your work.

h. Poses Health Risks

It is not a natural weight loss program since 90% of the weight lost is water weight and not fat. Not only is this unhealthy, but the extra fat held by your body before the diet will still be there.

The side effects given above may lead you to more serious long-term effects such as high blood pressure, high blood sugar, kidney diseases, and heart diseases.

Being low in nutritional value, this diet will put your body in the energy saving mode and a state of starvation, thus lowering metabolism and causing the reverse effect of actually gaining weight.

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10. Do’s and Dont’s Of The Cabbage Soup Diet

Do’sDont’sInclude lots of fruits and vegetables while on this diet.

Include a good protein source in the soup, such as mushrooms.

Sleep well and let your brain relax.

Drink fresh fruit juices without adding sugar.

Stick only to stretching exercises.Do not skip beef. It will provide your body with the protein it needs for better muscle function. You may feel weak if you don’t include beef. If not beef, eat fish or chicken.

This diet is only for seven days. Do not extend it. It will weaken your body and the immune system.

Do not drink any carbonated or artificially sweetened beverages.

Avoid alcohol.

Avoid adding any artificial sweeteners for these seven days.

Do not use too much salt or too many spices to prepare the soup.

Avoid avocado, dry fruits, pineapple, and mango.


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11. Conclusion

After analyzing the pros and cons of the cabbage soup diet, we realize that it is effective in causing weight loss on a short-term basis. You can try it if you need to lose weight quickly for any occasion. It is certainly not advisable for long-term weight loss, and it might cause adverse effects on your health. Hence, it is advisable to follow a balanced diet coupled with proper exercise for weight loss in the long run rather than resorting to this plan.

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12. FAQs

  • I am diabetic. Can I go for the cabbage soup diet?

Please consult your doctor first. The cabbage soup diet should be modified according to your medical condition.

  • How much quantity of cabbage soup should be consumed every day?

The soup should be the main component of the cabbage soup diet. You can take two to three bowls of this soup per day.

  • How soon can I repeat the cabbage soup diet?

Start after two to three weeks. This will give your body a break from the low-calorie diet and rejuvenate you.

  • I am 17. Can I follow the cabbage soup diet?

You are still growing and will need more nutrition and energy. Check with your doctor for the best way to follow this diet.

  • Can I eat bananas for all the seven days?

Banana is high in fruit sugar, carbs, and starch. Hence, it is best that you don’t eat it every day while on this diet.

  • I am feeling weak, getting headaches, and cannot sleep at night. Should I stop the cabbage soup diet?

As this diet is a low-calorie diet, if you don’t take enough protein, you will start to feel weak, which gives rise to other problems such as headache and insomnia. Try to eat boiled egg whites, boiled chicken, or boiled mung beans (moong dal). Do not workout.

  • I am feeling bloated and constipated. What shall I do?

Drink more water if you are feeling constipated. Gentle exercise will also help you. You may take gas-relieving pills after consulting your doctor.

  • I don’t seem to lose any weight even after following the diet strictly.

Avoid using any kind of sugar, put less salt in your soup, drink more water, do not use butter (see 5th point), and avoid spices.

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Go ahead and try these awesome cabbage soup diet recipes for weight loss. Don’t forget to leave us a comment. Stay fit, stay healthy!

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