The cabbage soup diet is a short-term weight loss diet that promises up to 10 pounds of weight loss in just 2 weeks. The diet includes eating as much cabbage soup as you want paired with a few specific foods each day. Research shows the average person following the cabbage soup diet loses 5-10 pounds in a week, so potentially up to 15 pounds in 2 weeks. However, most of this initial weight loss is water weight and not sustainable long-term fat loss.
What Is the Cabbage Soup Diet?
The cabbage soup diet, also known as the Sacred Heart Diet or the Mayo Clinic Diet, is a short-term weight loss diet that promises up to 10 pounds of weight loss in just 7 days followed by a transition phase to help maintain that weight loss. The diet plan was supposedly developed in the 1950s or 1960s to help overweight individuals quickly lose weight before surgery but there is no evidence to support this claim.
The diet includes eating almost unlimited amounts of cabbage soup paired with a few specific foods each day. The cabbage soup recipe typically includes cabbage, tomatoes, onions, carrots, celery, green peppers, mushrooms and bouillon along with water or broth. Some vegetable variations exist.
Here is a typical 7-day cabbage soup diet meal plan:
| Day | Foods Allowed (in addition to cabbage soup) |
|---|---|
| Day 1 | All fruit except bananas |
| Day 2 | All vegetables except potatoes and bananas |
| Day 3 | All fruit and vegetables except potatoes and bananas |
| Day 4 | Bananas, skim milk, and cabbage soup |
| Day 5 | Beef/skinless chicken and tomatoes plus up to 6 tomatoes |
| Day 6 | Beef/skinless chicken and veggies plus up to 1 cup carrots and up to 2 cups spinach |
| Day 7 | Brown rice, unsweetened fruit juice, and veggies |
After the 7 days, a transitional diet is recommended slowly reintroducing healthier foods and promoting longer-term weight loss before returning to regular eating.
How Much Weight Can You Lose?
On the 7-day cabbage soup diet plan, people report losing anywhere from 5-10 pounds. However, most of this initial weight loss is water weight, not fat.
One study had women follow the 7-day cabbage soup diet. On average, they lost 8.5 pounds in one week. However, 82% of the weight lost was water weight and not body fat.
Additionally, any weight lost is typically quickly regained after stopping the diet. Short-term extreme calorie restriction can slow your metabolism, leading your body to burn fewer calories at rest.
So in summary, on the 2-week cabbage soup diet you can expect to lose:
- 5-15 pounds of weight, mainly water weight
- Very little actual fat loss
- High likelihood of regaining lost weight quickly
Is the Cabbage Soup Diet Safe?
The cabbage soup diet is sometimes followed for up to 7 days at a time, with the most common duration being 2 weeks. However, there are some major health concerns with following this diet for even just a few days.
Potential risks and side effects include:
- Nutrient deficiencies – The diet lacks adequate protein, healthy fats, vitamins and minerals.
- Dehydration – Large amounts of fluid are lost along with electrolytes like sodium and potassium.
- Dizziness and fatigue – From dehydration and low calorie intake.
- Headaches – Again from fluid loss and electrolyte imbalances.
- Gallstones – Rapid weight loss increases gallstone risk.
- Yo-yo dieting – Weight regained plus more after stopping the diet.
Due to very low calorie intake, the cabbage soup diet should not be followed for more than a week without medical supervision. The restrictive, repetitive meal plan is nearly impossible to sustain long-term. It can promote binge eating when normal eating resumes.
Does the Cabbage Soup Diet Really Work?
The cabbage soup diet does lead to quick, short-term weight loss. However, it is an extreme, rapid weight loss diet that is difficult to maintain. Most of the weight lost on this diet is water weight that is quickly regained after resuming normal eating.
For sustainable, long-term weight loss aim for 1-2 pounds per week through a balanced diet and exercise. Avoid extreme calorie restriction or removing entire food groups which can slow your metabolism making weight loss more difficult.
Tips for Safe, Effective Weight Loss
- Aim for 1-2 pounds lost per week for a total of 8-10 pounds per month.
- Reduce daily calorie intake by 500-1000 calories.
- Increase intake of protein, fiber and healthy fats.
- Fill up on vegetables, fruits and whole grains.
- Exercise 150-300 minutes per week.
- Keep a consistent eating and exercise schedule.
- Get enough sleep and manage stress levels.
Conclusion
The cabbage soup diet leads to quick weight loss in the short-term, mainly from water weight. However, it is an extreme diet lacking in nutrients and unsustainable long-term. Most weight lost is quickly regained after stopping the diet.
For safe, sustainable weight loss aim for 1-2 pounds per week through a balanced diet and exercise. Avoid extreme calorie restriction or cutting out food groups which can slow your metabolism. Focus on lifestyle changes you can maintain versus short-term diets providing quick but temporary results.