Losing belly fat is a common goal for many people trying to improve their health and appearance. Excess abdominal fat, also known as visceral fat, has been linked to increased risks of chronic diseases like heart disease and diabetes. The cabbage soup diet is a short-term, very low calorie diet that promises quick weight loss, including belly fat. But does it really work?
What is the cabbage soup diet?
The cabbage soup diet, also known as the Sacred Heart diet or Military diet, is a 7-day rapid weight loss diet. It consists mainly of fat-free cabbage soup, supplemented with a few select fruits, vegetables and lean proteins.
Here is a typical cabbage soup diet meal plan for one week:
| Day | Foods Allowed |
|---|---|
| Day 1 | Unlimited cabbage soup and fruit (except bananas) |
| Day 2 | Unlimited cabbage soup and vegetables (except potatoes and corn) |
| Day 3 | Unlimited cabbage soup, fruits and vegetables (except bananas and potatoes) |
| Day 4 | Unlimited cabbage soup, bananas and skim milk |
| Day 5 | Unlimited cabbage soup, beef and tomatoes |
| Day 6 | Unlimited cabbage soup, beef and vegetables (except potatoes) |
| Day 7 | Unlimited cabbage soup, brown rice, unsweetened fruit juice and vegetables |
The extremely low calorie intake of the cabbage soup diet generally provides only about 700–1,000 calories per day. This is far below the daily calorie needs for most adults.
Does it help burn belly fat?
Proponents of the cabbage soup diet claim you can lose up to 10 pounds in one week, a large portion of which is supposed to come from abdominal fat. However, there are several reasons why this diet is unlikely to specifically target belly fat.
It causes mostly water weight loss
The rapid weight loss seen on the cabbage soup diet is mostly due to water weight loss, not actual body fat. Drastically cutting calories means your body starts breaking down glycogen stores. Glycogen binds to water molecules, so when it’s used for energy, you also flush out extra water.
Some minor fat loss likely occurs due to the extreme calorie deficit. But most is water. As soon as you stop the diet, the weight will quickly return.
You can’t spot reduce fat
It’s physically impossible to target fat loss to a specific area just by exercising or eating certain foods. Your genes determine where your body stores fat, making belly fat loss genetically harder for some people.
To lose belly fat, you need to burn more calories than you consume. This creates an overall calorie deficit so your body taps into fat stores for energy. The cabbage soup diet does provide a large calorie deficit, which should result in some fat loss all over the body. But there’s no mechanism unique to cabbage that would preferentially burn abdominal fat.
Too few calories slows metabolism
Consuming so few calories can put your body into “starvation mode.” Your metabolism slows down in an attempt to conserve energy, which can ironically make it more difficult to lose weight.
Slower metabolism means you burn fewer calories throughout the day. And a larger percentage of the weight you do lose will come from muscle mass, not just fat. This makes belly fat loss harder.
Is the cabbage soup diet safe?
While the cabbage soup diet may cause quick, short-term weight loss, it comes at a price. Potential risks and downsides include:
Nutrient deficiencies
The diet lacks whole grains, lean protein, healthy fats and other important nutrients. Without a balanced diet, you may experience nutritional deficiencies.
Weakness and fatigue
Too few calories can leave you feeling tired, dizzy and weak. Such extreme hunger makes this diet hard to sustain for a full week.
Gallstones
Rapid weight loss increases the risk of gallstones. Gallstones can cause severe abdominal pain.
Yo-yo dieting
Losing weight rapidly only to quickly regain it can harm your metabolism and increase belly fat over time. For sustainable weight loss, aim to lose 1–2 pounds per week.
Healthier ways to lose belly fat
While the cabbage soup diet may not be the best approach, there are plenty of healthier strategies to help you on your belly fat loss journey:
Follow a balanced diet
Focus on whole, unprocessed foods like vegetables, fruits, whole grains, lean proteins and healthy fats. This provides your body with adequate nutrition while still promoting fat loss.
Cut back on calories gradually
A modest calorie deficit of 500 calories per day can spur steady, sustainable weight loss without starvation mode side effects.
Do cardio and strength training
Combining aerobic exercise and strength training helps burn calories, build muscle and raise your metabolic rate. More muscle means you burn more calories around the clock.
Target stress
High levels of the stress hormone cortisol can drive fat to your belly. Try stress reduction techniques such as yoga, meditation or deep breathing.
Get enough sleep
Not getting the recommended 7-9 hours per night is linked to increased abdominal fat. Aim for consistency with your sleep schedule.
Conclusion
The cabbage soup diet does not specifically target belly fat loss. While it may lead to short-term weight loss, most is water weight that will return once normal eating resumes. It is also an extremely low-calorie diet that can cause nutrient deficiencies, fatigue, gallstones and yo-yo dieting. For better long-term results, focus on sustainable lifestyle changes like a balanced diet, exercise, stress management and sleep. With patience and consistency, you can successfully lose belly fat and keep it off.