The Cabbage Soup Diet: Does It Work and Is It Safe?

What is the cabbage soup diet?

The cabbage soup diet is a short-term, very low-calorie eating plan that became popular as a quick weight-loss fix. It centers around eating large amounts of a simple cabbage-based soup for about a week, with a few other foods added on specific days.

Typical versions of the diet include:

• Unlimited cabbage soup (made with cabbage, onions, tomatoes, celery, carrots, and broth or water)
• Small amounts of fruit on certain days
• Lean protein like beef, chicken, or fish on later days
• Some vegetables and brown rice on the final day

Supporters claim it can help you lose 10 pounds or more in a week, but this rapid loss is mostly water and some fat, not long-term body fat reduction.

Common issues and misconceptions

Many people try the cabbage soup diet hoping for fast results, but there are several important misunderstandings to clear up.

Rapid weight loss is mainly water

When you drastically cut calories and carbs, your body burns through stored glycogen, which holds water. This leads to a quick drop on the scale, but it’s not the same as losing fat. Once you return to normal eating, the weight usually comes back quickly.

No scientific backing

There is no strong research showing that the cabbage soup diet is safe or effective for lasting weight loss. Health authorities and nutrition experts generally do not recommend it as a healthy or balanced approach.

Not a balanced diet

The diet is very low in protein, healthy fats, and several key vitamins and minerals. It also lacks variety, which makes it hard to meet your body’s daily nutritional needs, even for just a week.

What to expect if you try it

If you decide to follow the cabbage soup diet, here’s what many people report experiencing.

Short-term weight loss

Because the diet is extremely low in calories, most people do lose weight in the short term. However, this is often temporary and mostly water weight, not fat.

Common side effects

• Feeling weak, dizzy, or lightheaded
• Low energy and difficulty concentrating
• Increased gas and bloating (from eating a lot of cabbage)
• Irritability or mood changes
• Hunger and cravings

Because of the low calorie and protein intake, it’s not safe to do intense exercise while on this diet.

Blood sugar and health risks

The low-carb, low-calorie nature of the diet can cause blood sugar levels to drop, which can be risky for people with diabetes or those on blood sugar–lowering medications. It may also worsen certain health conditions or interact with medications.

Tips and better alternatives

If you’re looking to lose weight in a healthier, more sustainable way, consider these options instead.

If you still want to try it

• Limit it to no more than 7 days
• Drink plenty of water
• Choose low-sodium broth or make your own soup to control salt
• Consider a daily multivitamin to help cover some nutrient gaps
• Avoid intense workouts; light walking may be okay if you feel well
• Stop immediately if you feel very weak, dizzy, or unwell

Healthier approaches to weight loss

Instead of extreme, short-term diets, many experts recommend:

• Adding more whole vegetables, fruits, lean proteins, and whole grains to your meals
• Practicing portion control and mindful eating
• Trying balanced eating patterns like the Mediterranean-style diet
• Using time-restricted eating (like 12–14 hour overnight fasts) if appropriate for you
• Building in regular physical activity that you enjoy

These approaches are more likely to lead to lasting changes without the side effects of very low-calorie plans.

Final thoughts

The cabbage soup diet may cause a quick drop on the scale, but it’s not a balanced or sustainable way to manage weight. For most people, a gentler, more varied eating pattern combined with regular movement is a safer and more effective long-term strategy.

Frequently asked questions

Does the cabbage soup diet really work?

It can lead to short-term weight loss because it’s very low in calories, but most of that loss is water and some muscle, not fat. The weight usually returns once normal eating resumes.

Is the cabbage soup diet safe?

For most healthy adults, doing it for just a week is unlikely to cause serious harm, but it’s not considered a healthy or balanced diet. It can be risky for people with diabetes, pregnant or nursing individuals, or those with certain health conditions.

How much weight can you lose?

Some people report losing 5–10 pounds in a week, but this varies and is mostly water weight. Sustainable fat loss is much slower and more gradual.

Can you exercise on the cabbage soup diet?

Because the diet is so low in calories, intense exercise is not recommended. Light activity like walking may be okay if you feel well, but listen to your body and stop if you feel weak or dizzy.

What are the main risks?

Risks include low energy, nutrient deficiencies, muscle loss, blood sugar changes, and regaining weight after the diet ends. It may also worsen certain health conditions or interact with medications.

Who should avoid this diet?

People who should avoid or be very cautious with this diet include those with diabetes, pregnant or nursing individuals, people with a history of disordered eating, and anyone with other medical conditions or on medications that affect metabolism or blood sugar.

Are there better alternatives?

Yes. Balanced, varied eating patterns like the Mediterranean diet, portion control, mindful eating, and time-restricted eating are generally safer and more effective for long-term weight management.

Safety and reliable sources

The cabbage soup diet is a fad diet with no strong scientific support. It’s important to talk with a healthcare provider before starting any very low-calorie or restrictive eating plan, especially if you have health conditions or take medications.

Key terms:

• Fad diet: A popular but short-lived eating plan that often promises rapid weight loss without strong evidence.
• Water weight: Temporary weight loss from reduced fluid and glycogen stores, not fat.
• Glycogen: The way your body stores carbohydrates; each gram holds about 3–4 grams of water.
• Very low-calorie diet: An eating plan that provides far fewer calories than the body typically needs, which can lead to quick but often temporary weight loss.

Expert quote:
“There’s nothing magic about cabbage soup. It’s physically impossible to lose 10 to 15 pounds of fat in a week — that’s roughly equivalent to 40 to 60 sticks of butter. Anyone claiming that kind of dramatic result is losing mainly water weight that will come back after a short time.”
— Elaine Turner, nutritional scientist, University of Florida Institute of Food and Agricultural Sciences

Quantitative insight:
Very low-calorie diets like the cabbage soup plan can reduce metabolic rate, making it easier to regain weight after returning to normal eating patterns.

Reliable sources:

• Cabbage Soup Diet: Weight Loss, Benefits, and Risks – Medical News Today
• The Cabbage Soup Diet: Benefits, Risks, and More – Healthline
• What is the cabbage soup diet? – BBC Good Food
• Cabbage Soup Diet No Lucky Charm For Weight Loss – University of Florida IFAS

Author note:
This article is for informational purposes only and is not medical advice. Always consult a healthcare provider before making significant changes to your diet or lifestyle.