Let’s be honest. Sometimes you have an event, a vacation, or just a moment where you want to see a change on the scale, and you want it now.
I get it. When I was starting my own 50-pound weight loss journey after my diagnosis, the temptation for a “quick fix” was overwhelming. That’s where you’ll almost always hear someone mention the famous Cabbage Soup Diet.
It promises rapid weight loss—we’re talking up to 10 pounds in just one week. That sounds amazing, right?
But here’s the deal: Does it really work? And more importantly, is it safe? As a researcher who has spent years digging into health data (and as a busy mom who has tried a few things!), I’ve broken down everything you need to know. Let’s dig in.
What is the Cabbage Soup Diet?
The Cabbage Soup Diet is a very restrictive, 7-day diet plan. It’s built around one core thing: an all-you-can-eat, homemade cabbage soup.
The idea is that the soup is so low in calories that you’ll be in a significant calorie deficit, leading to fast weight loss. On top of the soup (which you’re supposed to eat 2-3 times a day), you’re allowed to eat other specific foods on each of the seven days.
It’s important to know this isn’t a long-term plan. It’s a short-term, very low-fat, high-fiber fad diet.
Does the Cabbage Soup Diet Really Work?
This is the big question. And the simple answer is… yes, you will almost certainly lose weight[1].
But—and this is a very big “but”—most of the weight you lose isn’t fat. It’s water[2]. Because the diet is so low in carbohydrates, it depletes your body’s glycogen stores (the energy stored in your muscles and liver). As the Cleveland Clinic notes, glycogen binds water; when you burn through glycogen, your body sheds that water weight[3].
How Much Weight Can You Lose on the Cabbage Soup Diet?
Most people report losing anywhere from 5 to 10 pounds during the 7-day plan[4].
Just remember: as soon as you go back to your normal eating habits (and your body replenishes its glycogen stores), that water weight will often come right back.
The Famous Cabbage Soup Recipe for Weight Loss
At the heart of the plan is the soup itself. You’ll want to make a giant batch to last you for several days.
Ingredients:
- 1 large head of cabbage, chopped
- 2 large onions, chopped
- 2 green bell peppers, chopped
- 3-4 large carrots, sliced
- 1 bunch of celery, chopped
- 1 can (28 oz) of diced or crushed tomatoes, undrained
- 1 packet (1 oz) of dry onion soup mix (Optional: this adds flavor but can be very high in sodium. You can use a low-sodium version or make your own blend with onion powder, garlic powder, and dried parsley).
- 6-8 cups of water or low-sodium vegetable broth
- Salt, pepper, and herbs (like parsley, oregano, or thyme) to taste
Instructions:
- Place all the chopped vegetables (cabbage, onions, peppers, carrots, celery) into a large stockpot.
- Add the canned tomatoes, your choice of water or broth, and the onion soup mix (if using). The liquid should cover the vegetables.
- Bring to a boil, then reduce the heat, cover, and let it simmer for 30-45 minutes, or until all the vegetables are tender.
- Season with salt, pepper, and any other herbs you like.
You can eat as much of this soup as you want, any time you feel hungry, throughout the entire week.
What Can You Eat? The Complete 7-Day Cabbage Soup Diet Plan
Here’s the specific day-by-day plan. The key is to stick to it exactly—no substitutions!
Day 1: Fruit Day
- Eat all the cabbage soup you want.
- Eat all the fruit you want (except bananas).
- Drink: Water, unsweetened tea, or black coffee.
Day 2: Veggie Day
- Eat all the cabbage soup you want.
- Eat all the raw or cooked vegetables you want (except starchy ones like peas or corn).
- Special Exception: For dinner, you can have one large baked potato with a tiny bit of butter or olive oil.
Day 3: Fruits & Veggies
- Eat all the cabbage soup you want.
- Eat all the fruits and vegetables you want (no bananas or starchy veggies).
Day 4: Bananas & Skim Milk
- Eat all the cabbage soup you want.
- Eat up to 8 bananas.
- Drink at least 2 glasses of skim milk.
- (This day is supposed to help curb sugar cravings.)
Day 5: Protein & Tomatoes
- Eat all the cabbage soup you want (at least once).
- Eat 10-20 ounces (about 2-3 servings) of lean beef, chicken, or fish.
- Eat up to 6 fresh tomatoes.
- Drink 6-8 glasses of water to flush out uric acid.
Day 6: Protein & Veggies
- Eat all the cabbage soup you want (at least once).
- Eat lean beef, chicken, or fish (up to 20 ounces, similar to Day 5).
- Eat all the leafy green vegetables you want (no starchy veggies).
Day 7: Brown Rice & Veggies
- Eat all the cabbage soup you want (at least once).
- Eat all the brown rice and vegetables you want.
- (Optional) Drink one glass of 100% fruit juice (with no added sugar). Be aware this still contains natural sugars, so if you’re managing blood sugar like me, you might want to skip this or dilute it with water.
My Honest Take: The Pros, Cons, and Safety of This Diet
Okay, let’s have that friend-to-friend chat. As a coach, I have to be 100% real with you about this diet. It has some serious pros, but even more serious cons.
The Pros (The “Wonder” Part)
- It’s Fast: You will see results on the scale, quickly. That can be motivating for a specific, short-term goal.
- It’s Simple: The rules are very clear, and there’s not a lot of complex calorie counting.
- You’ll Eat Veggies: You’re guaranteed to up your vegetable intake for a week!
The Cons (The “Warning” Part)
- It’s Not Fat Loss: As noted above, rapid early loss on low-carb, very-low-calorie plans is largely water, not fat[2].
- It’s Nutritionally Incomplete: The plan is low in complex carbs, protein, vitamins, and minerals; experts advise not following it for more than one week[1].
- The Side Effects: Expect possible tiredness, dizziness, and weakness on very low-calorie regimens[6]. And a cabbage-based diet commonly causes gas and bloating[7].
- It’s Not Sustainable: Crash diets tend to fail long-term, with weight regain driven by biological adaptations[8].
The bottom line: It’s a quick fix that doesn’t fix anything. It doesn’t teach you how to eat for lifelong health, manage cravings, or fuel your body. For that, you need a balanced, sustainable plan, like the 7-Day DASH Diet Meal Plan, which is actually designed for long-term health.
Who Should NOT Try the Cabbage Soup Diet?
This is my most critical safety warning. This highly restrictive diet is NOT safe for many people.
Please do NOT attempt this diet if you:
- Are pregnant or breastfeeding[9].
- Have a history of or an active eating disorder.
- Are a growing teenager[10].
- Have any chronic medical condition, especially Type 2 Diabetes[11].
As someone who manages T2D, I can tell you this diet would be a nightmare for blood sugar stability. It’s far too low in protein and calories and has random spikes of fruit and sugar. Always talk to your doctor before starting any new, restrictive diet.
What to Do After the 7 Days?
If you do choose to do the 7-day diet, please have a plan for Day 8.
Don’t just go back to your old habits—that’s a recipe for rebound weight gain. Use it as a “reset” to start introducing healthy, whole foods slowly.
Focus on building a plate with lean protein, healthy fats, and complex carbs. Maybe a different approach, like Intermittent Fasting, is a better lifestyle fit for you.
And if you just learned that you love soup (I mean, who doesn’t?), try some that will actually keep you full and nourished! I’ve got a whole list of 16 Low-Carb Soup Recipes that are perfect for cozy nights and are part of a balanced diet.
My Final Thoughts on the Cabbage Soup Diet
Here’s the summary: The Cabbage Soup Diet can deliver on its promise of rapid, short-term weight loss. It’s a “wonder” in that the number on the scale moves fast.
But that’s where the wonder ends. It’s mostly water weight, it’s not nutritionally sound, and it’s not a sustainable long-term solution for fat loss or health.
My advice as a coach? Skip the 7-day rollercoaster and focus your amazing energy on building small, sustainable habits that will give you results that last a lifetime.
What’s your experience with “quick-fix” diets? Or what’s your biggest challenge with starting a long-term healthy eating plan? Let me know in the comments below—I’d love to help!
Disclaimer: This article is for informational and educational purposes only, based on my personal research and experience. It does not constitute medical advice. Always consult with your doctor or a qualified healthcare provider before making any significant changes to your diet or health routine.
References
- Mayo Clinic Health System. Cabbage soup diet: Can it help with weight loss? (FAQ). Available at: mymlc.com. ↩︎ Back to text ↩︎ Back to text
- Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Sports Health. 2018. Available at: pmc.ncbi.nlm.nih.gov. ↩︎ Back to text ↩︎ Back to text
- Cleveland Clinic. Gaining Weight After Working Out? Here’s Why. 2025. Available at: clevelandclinic.org. ↩︎ Back to text
- Healthline. The Cabbage Soup Diet: Benefits, Risks, and More. Available at: healthline.com. ↩︎ Back to text
- WebMD. Are Very Low-Calorie Diets Safe for Weight Loss? Available at: webmd.com. ↩︎ Back to text
- NIDDK. Eating, Diet & Nutrition for Gas in the Digestive Tract. 2025. Available at: niddk.nih.gov. ↩︎ Back to text
- Hall KD, Kahan S. Maintenance of lost weight and long-term management of obesity. Med Clin North Am. 2018. Available at: pmc.ncbi.nlm.nih.gov. ↩︎ Back to text
- NHS. Overweight and pregnancy. “Do not try to lose weight during your pregnancy.” Available at: nhs.uk. ↩︎ Back to text
- British Nutrition Foundation. Nutrition for teenagers — Fad diets. Available at: nutrition.org.uk. ↩︎ Back to text
- Patient.info. Do crash diets ever really work for healthy weight loss? (Risks include hypoglycaemia in people with diabetes on medication.) Available at: patient.info. ↩︎ Back to text
24 Responses
I decided to give the Cabbage Soup Diet a try, and I’m so glad I did! In just a week, I lost a noticeable amount of weight and felt lighter and more energetic. The soup is surprisingly tasty and kept me full throughout the day. It’s a great way to kickstart your weight loss journey or shed a few pounds quickly. Highly recommend it to anyone looking for a simple and effective diet plan!
“Thank you for sharing your success with the Cabbage Soup Diet! We’re thrilled to hear that it worked well for you and that you enjoyed the soup. Our aim is to provide simple and effective diet plans that help people achieve their weight loss goals. Keep up the fantastic progress, and if you have any questions or need further assistance, feel free to reach out. We’re here to support you on your journey!
Any idea on how many calories per bowl this soup is?
Great question! Each bowl of the wonder soup is roughly 60-70 calories. This can vary slightly based on portion size and any extra ingredients you add, like a teaspoon of olive oil. It’s designed to be low-calorie to help keep you full and support your weight loss goals. Feel free to adjust the recipe to fit your needs!
Why/how have all the menus changed? I am on my last day and was checking for sure what to have for dinner. The whole day was different, then looking at the other days, they are all different! There were no eggs or humus in the other plan.
Hi Loretta,
Thank you for your feedback! We recently updated the meal plan to enhance variety and nutrition, which is why you noticed changes like the addition of eggs and hummus. We apologize for any confusion and appreciate your understanding. If you have any questions, feel free to reach out. Best of luck on your last day!
Warm regards
I’ve heard about this diet before, but I’m worried about gaining all the weight back as soon as I stop. Is that a real concern, and how can I prevent it?
Hi Jennifer, that’s a very valid concern and a common one with this diet. You’re right, the initial weight loss is largely water weight. To prevent regaining it, it’s crucial to transition to a balanced, sustainable eating plan after the 7 days. The “Long-Term Effects and Maintaining Weight Loss” section specifically addresses this. Focus on whole, unprocessed foods, portion control, and regular exercise. Think of the Cabbage Soup Diet as a kickstart, not a long-term solution!
I’m a pretty active guy. Can I still work out while on this diet? I don’t want to lose muscle mass.
Hi Michael, that’s a great question. Since the Cabbage Soup Diet is low in calories and protein, intense workouts aren’t recommended. Light to moderate exercise like walking or yoga is okay, but listen to your body. The “Exercise Recommendations” section provides some guidance. To minimize muscle loss, make sure you’re getting enough protein on the protein-focused days, and consider incorporating some light resistance training if your body feels up to it. After the diet, gradually increase your protein intake and resume your regular workouts.
This sounds too good to be true! I’ve tried so many diets, and they always seem to backfire. I’m worried that losing 10 pounds in a week is just water weight and it will all come back as soon as I start eating normally again. Plus, is it really healthy to eat mostly soup for a whole week? I’m a little skeptical…
Hi Brenda, thanks for your comment! You’re right to be cautious about quick-fix diets. I totally understand your skepticism, and I had the same concerns when I first heard about the Cabbage Soup Diet. You’re absolutely correct that a significant portion of the initial weight loss is water weight, especially in the first few days. That’s why I emphasize throughout the article that this is not a long-term solution but rather a short-term strategy.
Regarding the health aspect, the diet does provide a good amount of fiber and vegetables, but it’s definitely not nutritionally complete for long-term sustenance. That’s why I strongly recommend transitioning to a balanced diet on Day 8 (and beyond!). The plan I provided includes a sample meal plan for that transition day to help guide people toward healthier eating habits. It’s really about using this diet as a jumpstart to a more sustainable lifestyle, not a permanent way of eating. I hope that addresses your concerns! Remember, it is a good practice to speak with your doctor before starting any diet.
I’m intrigued by the idea, but I’m also a very active person. I usually work out 5-6 days a week, including some pretty intense cardio. Will I have enough energy to keep up my workouts on this diet? I’m worried about feeling weak or sluggish.
Hi Ashley, that’s a great question! Given your high activity level, it’s important to listen to your body very carefully on this diet. Because the calorie intake is significantly reduced, you might find that your energy levels are lower than usual. I generally advise against strenuous exercise during the 7 days of the Cabbage Soup Diet.
In the article, under the “Exercise Recommendations” section, I suggest sticking to lighter activities like walking, yoga, or swimming. You could also consider modifying the diet slightly to include more protein or complex carbs on your workout days, but I’d recommend consulting with a doctor or registered dietitian to make sure you’re doing so safely. It’s crucial to avoid pushing yourself too hard, especially during a period of calorie restriction. The primary goal is to fuel your body adequately while still achieving a calorie deficit. Your health and well-being should always come first!
Okay, I’ll admit it, I’m intrigued. Desperate times, desperate measures, and all that. My high school reunion is in two weeks, and I’d love to squeeze back into my “glory days” jeans. But cabbage soup for a whole week? Doesn’t that get, well, boring? And let’s be real, will I be spending the entire week in the bathroom? Also, 10 pounds in a week sounds a bit drastic, is that even healthy? I need the truth, not just the “wonder soup” hype!
Molly, I hear you! Reunions can definitely be a motivator! Look, the Cabbage Soup Diet is a short-term solution, not a lifestyle change. Yes, the soup can get repetitive, but I’ve included some tips to spice it up (literally!). Think chili flakes, different herbs, maybe even a dash of hot sauce if you’re feeling adventurous. As for the bathroom situation… let’s just say fiber is your friend, and things will be moving. It’s not as bad as you might think, though. And regarding the 10 pounds, a lot of that is water weight, especially in the first few days. It’s a quick drop, but it’s not necessarily sustainable. This diet is more about jumpstarting your weight loss and giving you a quick win. It’s definitely not for everyone, and it’s super important to listen to your body and check with your doctor first, especially if you have any health concerns.
So, I tried a version of this diet years ago, and it was a disaster. I was cranky, hungry, and basically lived on cabbage fumes. Plus, the soup tasted like dishwater. Has this “wonder soup” actually been taste-tested by real humans? And what happens after the 7 days? Do I just go back to eating pizza and magically keep the weight off? I need some serious convincing here.
Maisie, I totally understand your skepticism. I’ve been there too! Trust me, this isn’t your grandma’s bland cabbage soup. This recipe has some serious flavor upgrades – think diced tomatoes, broth instead of water, and a blend of spices that’ll actually make you want to eat it. Plus, you get to add other foods each day, so it’s not just soup 24/7. As for the after-diet plan, that’s crucial! You can’t just go back to your old habits and expect the weight to stay off. Day 8 is all about transitioning to a healthy, balanced diet. Think of the Cabbage Soup Diet as a launching pad, not the final destination. It’s about making sustainable changes that you can maintain long-term. We’re talking whole foods, lean proteins, and yes, even the occasional slice of pizza (in moderation, of course!). It’s all about finding that balance.
This cabbage soup was a definitely winner! My hubby liked it and I could eat it daily. So flavorful and easy to prepare. THANK YOU!
Dodie, that’s fantastic! So glad to hear you and your hubby loved the soup! It’s amazing how something so simple can be so tasty, right? I could eat it every day too! Thanks for letting me know you enjoyed it – makes my day!
Can you used red pepper
Instead of green pepper?
Great question! Absolutely, you can use red bell pepper instead of green in the Wonder Soup. Red bell peppers are actually sweeter than green ones, so they’ll add a slightly different flavor dimension to the soup – a little less ‘bite’ and a bit more sweetness. Nutritionally, they’re very similar, though red peppers tend to have a bit more Vitamin C and Vitamin A.
The important thing is that you’re still getting a good dose of healthy vegetables! Feel free to experiment with yellow or orange bell peppers too. The recipe is designed to be flexible, so you can tailor it to your taste preferences. Let me know how it turns out if you try it with red peppers – I’d love to hear your feedback!
A few questions for you, first one, can you replace the fish with chicken? What do you use to make brown rice porridge? Also do you have a recipe for the tomato and cucumber salad?
Hi Hank—great questions! Yes, you can absolutely swap the fish for skin-on or skinless chicken breast; just grill or bake 4 oz (115 g) until the internal temperature hits 165 °F (74 °C) so you keep the plan’s lean-protein focus. For the brown-rice porridge I simply simmer ½ cup cooked brown rice in 1 cup unsweetened almond milk (or water) with a pinch of cinnamon until it thickens to oatmeal-like creaminess—about 5 minutes—then sweeten lightly with stevia or a few berries if desired. The tomato-and-cucumber salad is equally simple: combine 1 cup diced tomatoes, 1 cup diced cucumber, 1 tablespoon extra-virgin olive oil, 1 teaspoon fresh lemon juice, a pinch of sea salt, cracked pepper, and a sprinkle of fresh parsley or dill; toss and chill for 10 minutes so the flavors meld. Feel free to tailor the herbs or add a dash of oregano for a Mediterranean twist, and let me know how these tweaks work for you—your feedback helps everyone in the community refine the plan and stay motivated!