Are you constantly worried about gaining weight and searching for a successful weight loss solution? Introducing cabbage soup – a pleasant companion in your weight loss journey. Far from being just a normal dish, cabbage soup is celebrated worldwide for its astonishing weight loss benefits. In this guide, we’ll take you through the simple process of making this nutritious soup, present a 7-day meal plan, and offer essential tips for integrating cabbage soup into your weight loss journey effectively. Get ready to say goodbye to stubborn fat and welcome a healthier, fitter version of yourself with this tasty and health-boosting secret!
What Is the Cabbage Soup Diet?
The cabbage soup diet is a quick weight loss plan that’s been around for years. It promises to help you lose up to 4.5 kilograms (about 10 pounds) in just a week. However, nutrition experts warn that this weight loss is mostly just losing water from your body, and you might gain it back when you start eating normally again.
Julie Rothenberg, a diet expert and the owner of JuliENERGYnutrition in Miami, says the cabbage soup diet lasts for seven days and focuses on foods that are low in fat but high in fiber. The main idea is to eat very few calories. “This diet helps you go to the bathroom more often because it’s full of fiber from veggies, fruits, and cabbage,” explains Rothenberg. “The weight you lose by the end of the week is mostly water weight, and it’s because you’re eating fewer calories.”
While this diet can make you lose weight fast, it’s important to remember that this kind of quick loss might not last in the long run.
Benefits of the Cabbage Soup Diet
Cabbage soup isn’t just for losing weight; it’s also full of nutrients that can boost your overall health. Here are some of the benefits:
- Full of Antioxidants: Cabbage soup is loaded with vitamins like C, K, and B from cabbage, bell peppers, and tomatoes. These nutrients are great for your immune system, lowering inflammation, and may even protect you from long-term illnesses.
- Better Digestion: Thanks to the high fiber in cabbage and other veggies, this soup is great for your digestive system. Fiber keeps things moving and supports a healthy gut, which means it can prevent and reverse fewer problems like constipation.
- Heart Health: Ingredients like garlic and onions in the soup are linked to better heart health. They can lower blood pressure and cholesterol, which helps in preventing heart diseases.
- Low in Fat and Calories: This soup is a great choice for a heart-friendly diet because it’s low in both fat and calories. It’s a natural way to cut down on calorie intake without feeling deprived.
- Keeps You Hydrated: Cabbage soup has a lot of water, which is great for staying hydrated. Staying well-hydrated is important for your energy levels and keeping your metabolism going.
- Controls Blood Sugar: The ingredients in cabbage soup have a low glycemic index, which means they’re good for controlling blood sugar. This is especially helpful for people with type 1 or type 2 diabetes or those who have trouble keeping their blood sugar levels stable.
- Healthy Skin: The vitamins and antioxidants in cabbage and other veggies in the soup can help keep your skin healthy. They fight oxidative stress, which is part of the aging process.
Pros And Cons of the Cabbage Soup Diet
The cabbage soup diet, like many short-term diets, can lead to quick weight loss, but it’s not a long-term solution and might lead to unhealthy eating habits. Let’s explore the pros and cons:
- Easy to Follow: This diet has a simple food list, making it easy to remember what you can eat. Unlimited cabbage soup can help stave off hunger.
- Short Duration: Lasting only 7 days, it’s less daunting for people who find long-term diets challenging.
- Quick Weight Loss: Many are drawn to the idea of losing up to 10 pounds in a week. While there’s no specific study on the cabbage soup diet, research on low-calorie diets in general suggests they can promote weight loss.
- Monotonous: Its repetitive nature can lead to boredom due to the lack of variety, as it primarily involves consuming the same soup repeatedly. This monotony can be particularly challenging over an extended period.
- Extreme Calorie Cut: The diet restricts calories to less than 1,200 a day, below the recommended amount for healthy weight loss. This severe restriction can lead to nutritional deficiencies and unhealthy eating habits.
- Lacks Scientific Backing: T it’s important to note that there is no solid scientific evidence backing the effectiveness of the cabbage soup diet. Despite claims, cabbage doesn’t have special fat-burning properties.
- Not a Sustainable Solution: This diet doesn’t provide a long-term weight management plan, and there’s a risk of returning to old habits and regaining weight. It also doesn’t address emotional eating.
How to Prepare Cabbage Soup
Here’s a straightforward guide to preparing a tasty and healthy cabbage soup. Before you start, make sure you have all these ingredients ready:
- 10 stalks of celery, chopped
- 5 carrots, chopped
- 3 onions, choppe
- 2 green bell peppers, diced
- 1 large head of cabbage, chopped
- 1 can (15 ounces) of cut green beans, drained
- 2 quarts of tomato juice
- 2 cans (16 ounces each) of whole peeled tomatoes, with their liquid
- 1 can (14 ounces) of beef broth
- Cold water (enough to cover the vegetables)
- 1 envelope (1 ounce) of dry onion soup mix
Step 1: Take a large soup pot and put in the celery, carrots, onions, cabbage, bell peppers, and green beans.
Step 2: Add the tomato juice, whole peeled tomatoes with their liquid, beef broth, and enough water to cover the vegetables. Then, sprinkle in the onion soup mix and stir everything together.
Step 3: Place the pot over medium heat and bring the soup to a boil. Once it’s boiling, turn down the heat to low and let the soup simmer. Cook until the vegetables are soft, which should take about 25 minutes.
And that’s it! You now have a pot full of delicious and nutritious cabbage soup. Enjoy!
7-day Menu for the Cabbage Soup Diet
Here’s a day-by-day guide for the seven-day cabbage soup diet:
- Eat as much cabbage soup as you like.
- You can include any fruit in your menu except bananas.
- Cabbage soup is still on the menu.
- Add in non-starchy vegetables, either cooked or raw. No fruits today.
- Continue with the cabbage soup.
- Combine fruits and non-starchy vegetables (but still no bananas).
- Cabbage soup is a staple.
- You can have up to eight bananas today.
- Include non-fat skim milk as well.
- Have your regular servings of cabbage soup.
- Add in up to 20 ounces of beef (alternatively chicken or fish).
- You can also have a can of tomatoes or up to six fresh tomatoes.
- Keep up with the cabbage soup.
- You can eat unlimited beef (or chicken or fish) and non-starchy vegetables.
- On the last day, have cabbage soup as usual.
- Include brown rice, unsweetened fruit juice, and non-starchy vegetables.
Remember, this diet is quite restrictive and should be followed for only seven days. It’s always a good idea to consult with a healthcare professional before starting any new diet plan.
Things to Note When Following the Cabbage Soup Diet
When considering the cabbage soup diet, there are several critical factors to keep in mind:
- Short Duration and Limited Fat Loss: This diet is only intended for one week. It’s important to know that significant fat loss in such a short time is unlikely. In the initial week of any low-calorie diet, only about 34% of weight loss is typically from fat. The rest is usually a combination of water loss and muscle mass reduction.
- Water Weight Loss: The weight loss experienced on this diet is largely due to the loss of water weight. This occurs as your body uses up glycogen (energy) stores, which are bound to water. When you start eating a normal diet again, these glycogen stores are replenished, leading to the return of the water weight.
- Nutritional Deficiencies: The cabbage soup diet is very limited in terms of food variety. It lacks many essential vitamins and minerals and does not provide adequate protein on most days. This can make it hard to maintain muscle mass and overall health during the diet.
- Difficulty in Sustaining: Given its restrictive nature, following this diet for even a week can be challenging for many. It’s not a long-term solution and can lead to light-headedness or dizziness due to its extremely low-calorie content.
Overall, while the cabbage soup diet might seem like a quick way to lose weight, it’s important to approach it with caution and be aware of its limitations and potential health risks. For sustainable weight loss and health benefits, a balanced diet and regular exercise are generally recommended.
As we’ve seen, cabbage soup is more than just a comforting meal; it’s a powerful tool in your weight loss journey. By following our easy recipes and the carefully crafted 7-day plan, you’re setting yourself up for a healthier, more vibrant lifestyle. We’d love to hear about your journey with cabbage soup for weight loss and how it’s reshaping your health goals. Share your stories and experiences in the comments, and don’t forget to explore more insightful and health-boosting blogs from Bodyfitnt. Together, let’s continue our journey towards wellness, one bowl of cabbage soup at a time!
Born on July 26, 1960, Professor Tim Olds is a leading authority in the field of health sciences, focusing on exercise science, nutrition, and well-being. As the Bradley Distinguished Professor at the University of South Australia, his research offers pivotal insights into the effects of physical activity, diet, and lifestyle on health outcomes for both men and women.
Having completed two PhDs, one in French Studies and the other in exercise science, Professor Olds has uniquely blended his academic background to explore the multifaceted connections between human behavior, physical fitness, and nutrition. His work in mathematical modeling of cycling performance, anthropometry, and trends in fitness and fatness has informed strategies for weight management and healthy living.
Professor Olds served as the Project Director for the Australian National Nutrition and Physical Activity Survey, examining how diet and physical activity influence health on a national scale. His work on the ADAPT Project, focusing on 3D anthropometry, further showcased his innovative approach to understanding human physicality.
With numerous influential publications, Professor Olds has contributed substantially to the public’s understanding of diet, weight loss, and personalized fitness strategies. His findings have been instrumental in shaping health policies and behavioral change programs aimed at improving individual and community wellness.
From exploring women’s health concerns to understanding men’s fitness needs, Professor Olds’s research transcends gender barriers and offers a comprehensive view of the role of exercise and nutrition in enhancing life quality. His enduring commitment to health education and advocacy continues to inspire people to make informed decisions for a balanced and healthy life.
Professor Tim Olds’s trailblazing work stands as a vital resource for anyone interested in embracing a healthier lifestyle, understanding the science of physical activity, or pursuing effective strategies for diet and weight loss. His academic excellence and practical wisdom make him an essential voice in the ongoing conversation about health and well-being in the modern world.
- Olds, T. (2012). Evidence for a Sugars-to-Mental Health Pipeline. Atherosclerosis Supplements, 13(4), 29-30.
- Olds, T., Maher, C., & Zumin, S. (2011). The evolution of screen time: What’s next? Journal of Physical Activity and Health, 8(2), 236-244.
- Olds, T., Ferrar, K., Schranz, N., & Maher, C. (2013). Obese adolescents are less active than their normal‐weight peers, but wherein lies the difference? Journal of Adolescent Health, 53(6), 768-774.
- Olds, T., Maher, C., & Matricciani, L. (2010). Sleep duration or bedtime? Exploring the relationship between sleep habits and weight status and activity patterns. Sleep, 33(12), 1576-1581.
- Olds, T., Ridley, K., & Dollman, J. (2006). Screenieboppers and extreme screenies: The place of screen time in the time budgets of 10–13 year‐old Australian children. Australian and New Zealand Journal of Public Health, 30(2), 137-142.
These published articles reflect Professor Tim Olds’ contributions to various aspects of physical activity, sedentary behavior, and health-related research. They provide insights into the intricate relationship between lifestyle choices and health outcomes