7-Day Cabbage Soup Diet Recipe for Weight Loss: A Step-by-Step Guide.
The Cabbage Soup Diet is famous for its quick weight loss and simplicity. By following this diet, people can lose 10 to 15 pounds in one week. However, it primarily focuses on short-term results, and its long-term sustainability remains uncertain (source). In this article, we will explore the benefits, cooking procedure, instructions, and a 7-day plan for the Cabbage Soup Diet, while highlighting the importance of balanced nutrition when following restrictive eating plans.
The Cabbage Soup Diet has gained popularity once again in recent years, having initially surged in the 90s after being featured in various magazines. However, the diet primarily leads to temporary water weight loss. Experts argue that while it may produce quick results, it is not a healthy or sustainable method for weight loss (source).
Watch this quick and easy video for a step-by-step guide on making the Cabbage Soup Diet recipe. This visual tutorial will show you how to prepare the soup while following the 7-day plan for effective weight loss!
Nutritional Details per Serving (1 Cup):
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Calories: |
50 kcal |
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Carbohydrates: |
11g (Dietary Fiber: 4g (16% DV), Sugars: 6g) |
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Protein: |
2g (4% DV) |
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Fat: |
0.5g (1% DV) (Saturated Fat: 0g) |
|
Cholesterol: |
0mg (0% DV) |
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Sodium: |
500mg (21% DV, depending on broth used) |
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Potassium: |
350mg (7% DV) |
Vitamins and Minerals:
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Vitamin C: |
45% DV |
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Vitamin K: |
50% DV |
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Vitamin A: |
10% DV (from carrots and other veggies) |
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Folate (Vitamin B9): |
8% DV |
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Vitamin B6: |
6% DV |
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Calcium: |
4% DV |
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Iron: |
4% DV |
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Magnesium: |
5% DV |
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Phosphorus: |
3% DV |
Notes:
- DV: Daily Value based on a 2,000-calorie diet.
- Percentages may change with added ingredients like meats, beans, or extra vegetables.
- Using a low-sodium broth reduces sodium levels.
Understanding the Cabbage Soup Diet
Drawbacks and Risks of the Cabbage Soup Diet
While the Cabbage Soup Diet can lead to quick weight loss, it’s not sustainable long-term. The diet is highly restrictive, which can lead to nutrient deficiencies (such as a lack of vitamins B12, D, calcium, and iron), fatigue, and muscle loss. Rapid weight loss may also slow your metabolism, making it harder to maintain results.
For lasting weight loss and better health, a more balanced diet with varied nutrients is recommended. Always consult a healthcare professional before starting any restrictive diet to ensure it’s right for you. You can learn more about healthy eating and diet tips in this guide on healthy diets.
What Are the Benefits of the Cabbage Soup Diet?
Rapid weight loss, detoxification, and increased vegetable intake are among the potential benefits offered by the Soup Diet. Participants can feel full and curb hunger pangs due to the high fiber content of cabbage and other vegetables. The program emphasizes hydration, encouraging dieters to drink plenty of water. The uncomplicated nature of the diet makes it appealing, requiring minimal meal preparation while promoting healthy eating habits.
How to Cook Cabbage Soup
Here’s a simple, clear guide to cooking cabbage soup for your Cabbage Soup Diet Recipe:
Ingredients for Cabbage Soup (Flexible & Customizable)
The beauty of the cabbage soup diet lies in its flexibility. While cabbage is the star ingredient, you can personalize the rest of the soup based on your taste, nutritional needs, and what’s available in your kitchen.
- Cabbage (main ingredient)
- Broccoli
- Green peas
- Green bell pepper
- Fresh tomatoes
- Mushrooms
- Green chilies (for a spicy kick)
- Garlic and ginger (for flavor)
- Chicken (optional, for added protein)
💡 Tip: You don’t need to stick to a strict recipe. Feel free to swap or add ingredients! For example:
- Use vegetable broth if you’re vegetarian.
- Add mushrooms, peas, or bell peppers for more nutrients.
- Include lean protein like chicken if you’d like more satiety.
Cooking Instructions:
- Saute Vegetables: Heat a large pot over medium heat. Add a small amount of olive oil (use any oil of your choice, such as sunflower, mustard, or coconut oil). Saute onions, garlic, celery, and carrots for about 5 minutes until softened.
- Add Ingredients: Add the chopped cabbage, diced tomatoes (with juice), oregano, basil, and vegetable broth. Stir to combine.
- Boil and Simmer: Bring the soup to a boil. Once boiling, reduce the heat and let it simmer for about 20–25 minutes, or until the vegetables are tender.
- Season and Serve: Taste the soup, then add salt and pepper as needed. Serve hot and enjoy!
Notes:
Custom Flavors: As an Indian, I recommend exploring spices to enhance the soup’s flavor. India is known as the king of spices, so feel free to add garam masala or any Indian curry masala for a flavorful twist that captures the taste of India.
Cooking Time: The cooking time can vary depending on the quantity of ingredients, the flame of the stove, and your personal preference. If you enjoy deeply cooked vegetables, you can simmer the soup longer to suit your taste.
Vegetable Preparation Tip: It’s important not to cut and store vegetables like onions and garlic too long before cooking. Onions and garlic contain sulfur-containing compounds like alliin (in garlic) and sulfoxides (in onions). When they are cut, these compounds undergo a chemical reaction that affects their flavor, smell, and even their potential for bacterial growth. If you do need to cut these vegetables ahead of time, ensure they are stored properly (for detailed storage tips, check this source here).
This versatile soup allows you to experiment with ingredients and seasonings while keeping the primary focus on consuming more cabbage and vegetables to support your weight loss journey in 7 days.
A 7-Day Guide to the Cabbage Soup Diet
7-Day Cabbage Soup Diet: Simplified Daily Plan
- Day 1: Unlimited cabbage soup and any fruit (except bananas).
- Day 2: Cabbage soup and vegetables (avoid starchy ones); one baked potato with butter allowed.
- Day 3: Cabbage soup with fruits and vegetables (no bananas or potatoes).
- Day 4: Up to 8 bananas, skim milk, and cabbage soup.
- Day 5: Cabbage soup, 10–20 oz of lean protein (beef/chicken/fish), and 6 fresh tomatoes.
- Day 6: Cabbage soup, lean protein, and non-starchy vegetables.
- Day 7: Cabbage soup, brown rice, vegetables, and unsweetened fruit juice.
Daily Goals and Guidelines
Participants in the Cabbage Soup Diet should aim to drink at least 8-10 glasses of water daily for hydration and to support detoxification. The diet emphasizes the consumption of soup as often as desired, ensuring satiety while adhering to calorie restrictions. Avoiding processed foods, sugars, and alcohol is advisable to maximize weight loss results. Each day’s food intake complements the soup, providing a balanced array of nutrients while keeping calorie counts low.
Maximizing Results on the 7-Day Cabbage Soup Diet
To succeed on the Cabbage Soup Diet, commitment and planning are essential. Many blogs and sources recommend preparing the Cabbage Soup once and eating it throughout the day. While this approach might seem convenient, I don’t recommend cooking a large batch and consuming it for several days.
Why Not Cook in Bulk?
Instead, it’s better to cook the soup once and store it properly. According to food safety experts, cooked meals should be consumed within 48 to 72 hours when stored at 40°F (4°C) for optimal taste and safety (source). This practice helps ensure freshness, prevents foodborne illnesses, and maintains flavor.
Best Storage Practices for Cabbage Soup
When preparing your soup, store it in airtight containers and refrigerate it right away. This will help preserve its nutrients and prevent bacteria growth. For longer storage, you can freeze portions of the soup and consume them within 3-4 months for the best taste.
How to Enjoy the Soup Safely
By cooking smaller batches and properly storing them, you can enjoy your Cabbage Soup throughout the week without compromising on safety or flavor. Adding herbs and spices to enhance the flavor can also make the experience more enjoyable.
Track Your Intake and Set Realistic Goals
Keeping track of your daily food intake and setting achievable weight loss goals will help maintain motivation throughout the diet. It’s also important to listen to your body, as sustainable weight loss is key.
Different Takes on the Cabbage Soup Diet Recipe
The Cabbage Soup Diet is versatile and can be personalized to suit your taste and nutritional needs. By making simple variations, you can enhance the flavor and nutritional value of the soup while still adhering to the diet’s principles. Here are some popular and healthy variations to try:
Cabbage Soup with Chicken: A Lean Protein Boost
Adding chicken to your cabbage soup is an excellent way to increase protein content while keeping the dish light and healthy. Chicken provides essential amino acids that support muscle growth and repair. Additionally, chicken is a lean source of protein, helping to keep you fuller for longer, which can aid in weight loss. Using skinless chicken breast will keep the fat content low while maintaining the soup’s flavor.
Benefits of Cabbage Soup with Chicken:
- High in protein to promote muscle repair and satiety.
- Low in fat when using lean cuts like chicken breast.
- Rich in vitamins and minerals from both cabbage and chicken.
Cabbage Soup with Potato: A Comforting, Hearty Option
For those who crave a more filling soup, cabbage soup with potato adds a comforting, starchy element. Potatoes are a good source of carbohydrates, providing energy and a satisfying texture to the soup. They also offer fiber, which supports digestive health. When prepared with skin on, potatoes can provide additional nutrients like potassium and vitamin C.
Benefits of Cabbage Soup with Potato:
- Provides slow-releasing energy to fuel your day.
- High in fiber, which aids in digestion.
- Offers a creamy texture without the need for cream or dairy.
Cabbage Soup with Beans: A Fiber-Packed, Plant-Based Powerhouse
Adding beans to your cabbage soup can increase the fiber and protein content, especially for those following a plant-based diet. Beans like black beans, kidney beans, or chickpeas are rich in fiber, which supports digestion and helps to regulate blood sugar levels. They also provide a plant-based source of protein, which is important for muscle repair and satiety.
Benefits of Cabbage Soup with Beans:
- High in fiber, which aids in digestion and helps to control hunger.
- A great plant-based source of protein.
- Supports heart health due to the antioxidants and fiber found in beans.
Cabbage Soup with Tomato: A Flavorful, Vitamin-Rich Option
For a cabbage soup with tomato, add fresh or canned tomatoes to the soup. Tomatoes are packed with vitamins A and C, which support immune health and promote healthy skin. They also contain lycopene, an antioxidant linked to heart health and cancer prevention. Tomatoes also add a slightly tangy, savory flavor to the soup, making it even more delicious.
Benefits of Cabbage Soup with Tomato:
- Rich in antioxidants like lycopene, which promote heart health.
- High in vitamin C to support immunity.
- Adds a tangy, refreshing flavor to your soup.
How the Cabbage Soup Diet Supports Detoxification
How the Cabbage Soup Diet Helps Detoxify
The Cabbage Soup Diet supports detoxification by providing a high content of vegetables, which are rich in vitamins, minerals, and antioxidants. Cabbage aids liver function and digestion, while the emphasis on hydration helps flush out toxins. By eliminating processed foods and sugars, bloating is reduced, and gut health is improved.
Maintaining Results After the Diet
To maintain weight loss, transition into a balanced eating plan with fruits, vegetables, lean proteins, and whole grains. Regular physical activity, portion control, and hydration are essential for sustaining results and long-term health.
Healthy Recipes to Complement the Cabbage Soup Diet
Other Weight Loss Soups to Consider
Besides the Soup, other weight loss soups can be beneficial for those looking to shed pounds. Options include vegetable-based soups like tomato basil, lentil soup, or minestrone, which can provide essential nutrients while keeping calorie counts low. Incorporating beans and legumes into soups can also increase protein content, promoting satiety. These soups can serve as healthy meal options while following a weight loss plan.
Snacks and Meals During the 7-Day Diet
While on the Wholesome Soup Diet, it’s important to choose snacks and meals that align with the diet’s guidelines. Healthy options include fresh fruits, raw vegetables, and homemade vegetable chips. Low-calorie snacks can help curb hunger between meals. It is also beneficial to maintain a balanced intake of protein and healthy fats to support energy levels throughout the week. Staying mindful of portion sizes and avoiding high-calorie treats will contribute to successful weight loss.
Hydration and Its Role in Weight Loss
Hydration plays a crucial role in the Cabbage Soup Diet and overall weight loss. Drinking adequate amounts of water helps to keep the body functioning optimally and can aid in digestion. Proper hydration may also help reduce feelings of hunger, making it easier to stick to the diet. Consuming fluids can support detoxification processes, enhancing the overall benefits of the diet. It’s recommended to drink at least 8-10 glasses of water daily while on the diet.
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Download the Original Cabbage Soup Diet Recipe PDF
Looking for a convenient way to follow the 7-Day Cabbage Soup Diet? Download our Original Cabbage Soup Diet Recipe PDF for a step-by-step guide, detailed nutritional information, and tips for success. This resource is perfect for those who prefer offline access or want to print it out! Download the PDF
Frequently Asked Questions
Is cabbage soup good for weight loss?
Cabbage soup is popular for weight loss because of its low-calorie and high fiber content. It makes you feel full and reduces hunger. People on the cabbage soup diet often experience fast weight loss at the beginning, but it’s important to remember that this may not last if unhealthy eating habits resume. To effectively manage weight, it’s crucial to transition to a balanced eating plan that includes different food groups after the diet.
Does cabbage burn belly fat?
Incorporating cabbage and other cruciferous vegetables into a healthy diet can help with weight loss. However, there is no scientific evidence that cabbage alone targets belly fat. To lose weight, you need to create a calorie deficit. Adding cabbage to your diet can assist with this. Cabbage is high in fiber, which aids digestion and makes you feel full. This may help reduce overall body fat. For best results, combine cabbage soup with exercise and a balanced diet. Don’t rely solely on one type of food for fat loss.
What happens if you do the cabbage soup diet for 2 weeks?
Doing the cabbage soup diet for two weeks is not recommended due to its restrictive nature. While some may continue losing weight, the lack of variety can cause nutrient deficiencies, and the body may adapt to hold onto weight. It’s important to transition to a balanced diet after the 7-day diet to maintain health and avoid weight regain.
Does the 7-Day Cabbage Soup Diet Really Work?
The 7-Day Cabbage Soup Diet is known for quick weight loss, with many losing 5-10 pounds in a week due to its low-calorie nature. While effective for short-term weight loss, results vary by individual. However, its restrictive nature and potential health risks make it unsuitable for long-term use.
What is the allowed amount of meat on the cabbage soup diet?
The cabbage soup diet includes lean protein options, particularly on specific days designated for protein consumption. On Day 5, participants can consume 10-20 ounces of skinless chicken or other lean protein sources, paired with nutritious tomatoes for a balanced meal. Day 6 also allows additional protein and vegetables, emphasizing portion control. Despite these allowances, the diet primarily focuses on cabbage soup and low-calorie foods to achieve its weight loss goals.
Could I eat eggs on the cabbage soup diet?
The Cabbage Soup Diet doesn’t specifically mention eggs, but they can be included as a protein source if desired. Eggs are nutrient-dense and can enhance satiety, making them a suitable addition. Their high protein content supports muscle maintenance during a low-calorie diet. However, it’s important to monitor overall calorie intake and stay within the diet’s guidelines. Adding eggs can improve the nutrition and flavor of meals alongside cabbage soup. Always consult a healthcare professional before making changes to your diet to ensure it aligns with your health needs.
What are the disadvantages of the cabbage soup diet?
The Cabbage Soup Diet has several drawbacks. Its restrictive nature can lead to nutrient deficiencies and make it hard to follow. The lack of variety may cause monotony, and rapid weight loss is often water weight, which can return once normal eating resumes. The diet’s low-calorie focus may not provide essential nutrients if followed for too long. Long-term use is not recommended, and individuals with underlying health conditions should exercise caution and prioritize a balanced diet.
Can you just eat cabbage soup on the cabbage soup diet?
While the cabbage soup is the core of the diet, it’s not meant to be the sole food consumed. The diet includes specific fruits, vegetables, and proteins each day to provide essential nutrients and prevent monotony. Relying solely on cabbage soup may lead to nutrient deficiencies and boredom. Incorporating a mix of foods throughout the week helps maintain energy levels and supports overall health, making the diet more balanced and effective.
Should You Exercise While Following the Cabbage Soup Diet?
Due to the low-calorie intake of the Cabbage Soup Diet, intense exercise is not recommended. Participants may feel fatigued, making it difficult to sustain high-energy activities. Light exercises like walking are better suited to this diet. Listening to your body and adjusting activity levels is crucial to avoid exhaustion. For those with existing fitness routines or health concerns, consulting a healthcare professional before starting the diet is essential to ensure safety and effectiveness.
Have you ever tried red cabbage?
Red cabbage is a nutritious alternative to green cabbage, ideal for recipes like the Cabbage Soup Diet. It is low in calories, rich in vitamins, and packed with antioxidants. Its vibrant color can make meals visually appealing, while its slightly sweeter taste adds variety to the soup. Incorporating red cabbage is a great way to keep the diet enjoyable and flavorful while still adhering to its principles. Experimenting with different cabbages can make the experience more exciting and satisfying.
