The cabbage soup diet is a short-term eating plan that involves eating cabbage soup several times per day for 7 days. It is usually followed to lose weight quickly, but it is very restrictive and is not considered a balanced long-term weight loss method.
This diet may lead to fast weight loss because it greatly reduces calorie intake. However, this weight loss is usually temporary and may include water loss, rather than only body fat loss.
The cabbage soup diet can also cause side effects, especially when followed without guidance from a doctor or registered dietitian. It may not be safe for children, pregnant or breastfeeding women, older adults, or people with certain health conditions.
How it works
The cabbage soup diet is based on eating homemade cabbage soup every day for 1 week. The soup is usually made with cabbage and other low-calorie vegetables, such as onions, tomatoes, peppers, celery, and carrots.
Each day of the diet usually includes the soup plus a small list of other foods, such as fruit, vegetables, skim milk, brown rice, beef, chicken, or fish, depending on the day. These food choices are very limited and do not provide the same variety as a balanced eating plan.
The diet does not appear to cause weight loss because of any special effect from cabbage. Weight loss is more likely related to the very low calorie intake and the high amount of soup, which can help fill the stomach with fewer calories.
Foods allowed
Foods allowed on the cabbage soup diet can vary depending on the version of the plan. In general, the main food is cabbage soup made with low-calorie vegetables.
Other foods that may be included during the 7 days are:
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Fruits, except bananas on some days
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Non-starchy vegetables, such as leafy greens, peppers, tomatoes, celery, and carrots
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Baked potatoes on specific days
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Skim milk
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Bananas on specific days
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Lean beef, chicken, or fish on specific days
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Brown rice on specific days
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Water and unsweetened drinks
Even though some healthy foods are included, the plan is still very restrictive. It does not provide enough variety to be considered a complete or sustainable diet.
Foods to avoid
The cabbage soup diet usually avoids foods that are higher in calories, added sugar, or fat. These restrictions are part of the reason the diet can lead to quick weight loss.
Foods commonly avoided include:
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Bread, pasta, and most grains, except brown rice on the day it is allowed
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Fried foods
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Sweets, desserts, and sugary snacks
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Sugary drinks, such as soda and sweetened juices
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Alcoholic drinks
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High-fat meats
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Full-fat dairy products
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Processed foods and fast food
Avoiding these foods for a few days may reduce calorie intake. However, cutting out many food groups at once can make the diet hard to follow and may increase the risk of low energy, hunger, and nutrient gaps.
7-day meal plan
The cabbage soup diet is usually followed for 7 days. Cabbage soup can be eaten daily, often in large amounts, along with the foods allowed for each day.
Day 1
Cabbage soup and fruit are usually allowed on the first day. Bananas are often avoided on this day.
Water and unsweetened drinks may also be included. This day is usually very low in calories and protein.
Day 2
Cabbage soup and vegetables are usually allowed on the second day. Some versions also allow one baked potato.
Fruit is usually avoided on this day. The diet is still very limited and may not provide enough protein or healthy fats.
Day 3
Cabbage soup, fruits, and vegetables are usually allowed on the third day. Bananas and potatoes are often avoided.
This day may provide more fiber from fruits and vegetables. However, it is still low in calories and may not be balanced.
Day 4
Cabbage soup, bananas, and skim milk are usually allowed on the fourth day. This is meant to add some carbohydrates, potassium, and protein.
Even with these foods, the plan remains restrictive. It may still be too low in calories for many people.
Day 5
Cabbage soup, tomatoes, and a portion of beef, chicken, or fish are usually allowed on the fifth day. This day adds more protein than the earlier days.
Protein can help with fullness and muscle maintenance. However, one higher-protein day does not make the full diet balanced.
Day 6
Cabbage soup, vegetables, and lean beef, chicken, or fish are usually allowed on the sixth day. Starchy foods may still be limited.
This day may be more filling because it includes protein and vegetables. However, the diet continues to exclude many regular foods.
Day 7
Cabbage soup, brown rice, vegetables, and unsweetened fruit juice are usually allowed on the seventh day. This day adds more carbohydrates than most earlier days.
After the 7 days, returning to usual eating habits may cause the weight to come back. Long-term weight control usually depends on sustainable eating habits, regular physical activity, and behavior changes.
Does it help with weight loss?
The cabbage soup diet may cause short-term weight loss because it is very low in calories. It also includes a large amount of soup, which may help reduce overall calorie intake by increasing fullness.
However, this does not mean the diet is a healthy or lasting weight loss method. The weight lost during a very restrictive diet may include water weight and may return when normal eating resumes.
Research on weight loss diets suggests that no single diet works best for everyone in the long term. A plan that is easier to follow, nutritionally balanced, and based on long-term habits is usually more useful than a short crash diet.
Possible risks and side effects
The cabbage soup diet can cause side effects because it limits calories and food variety. Common symptoms may include hunger, tiredness, weakness, dizziness, headache, irritability, gas, and bloating.
This diet may also be low in protein, healthy fats, and important vitamins and minerals. Over time, poor nutrient intake can affect energy, muscle maintenance, immune function, and general health.
Very restrictive diets and rapid weight loss may also increase the risk of gallstones in some people. This risk may be higher in people who lose weight very quickly or already have risk factors for gallbladder disease.
The diet may also be high in sodium, depending on how the soup is prepared. This can be a concern for people with high blood pressure, kidney disease, heart disease, or other conditions that require sodium control.
Who should avoid it
The cabbage soup diet should be avoided by children and teenagers, as they need enough calories and nutrients for growth. Pregnant or breastfeeding women should also avoid it because it may not provide enough energy or nutrients.
Older adults should be cautious with very restrictive diets because they may increase the risk of weakness, muscle loss, dizziness, and falls. People with diabetes should also avoid following this type of diet without medical guidance, as it may affect blood sugar levels.
This diet may not be safe for people with kidney disease, liver disease, heart disease, eating disorders, a history of gallstones, or people taking medications that are affected by food intake. A doctor or registered dietitian can help decide which weight loss approach is safer and more appropriate.
Healthy alternatives to the cabbage soup diet
A healthier weight loss plan usually includes a variety of vegetables, fruits, whole grains, lean proteins, healthy fats, and enough fluids. Soup can be included as part of a balanced diet, especially when made with vegetables, beans, lean protein, and moderate amounts of salt.
A lower-calorie diet can support weight loss when it is realistic and nutritionally balanced. It should also include habits that can be maintained after weight is lost.
Long-term weight management is more likely when the plan includes regular meals, portion control, physical activity, sleep, and behavior changes. For people with obesity or health conditions, professional guidance can make weight loss safer and more effective.