Have you ever found yourself scrolling TikTok late at night and suddenly landed on a “7-Day Cabbage Soup Diet” transformation video?
Yeah… same. That’s exactly how I got sucked into trying one of the internet’s most buzzed-about crash diets. I figured, “Why not?” I had an event coming up and needed something fast — and to be honest, I was curious if it actually worked.
Spoiler alert: it did something.
Over the next 7 days, I stuck to the plan (mostly) and, shockingly, saw the scale move — more than I expected. But there’s way more to this diet than just sipping soup and shedding pounds. Some of it made me feel great. Some of it? Not so much.
If you’re wondering whether the cabbage soup diet is worth trying, this post will break down how it works, what I loved, what totally sucked, and what results you can realistically expect.
What Is the Cabbage Soup Diet?
The cabbage soup diet is one of those old-school weight loss tricks that never quite disappears — because people keep wondering: does the cabbage soup diet actually work?
Here’s the gist: it’s a super low-calorie, high-volume eating plan centered around (you guessed it) cabbage soup. Most versions last for seven days, and each day includes different add-ons like fruits, veggies, or lean protein — but the soup is always the main event. Think of it as a short-term reset, not a long-term lifestyle.
The original cabbage soup diet 7 day plan dates back decades — it’s been called the “Sacred Heart Diet,” the “Military Cabbage Soup Diet,” and even just “the new cabbage soup diet” depending on who’s talking about it. No matter the name, the concept stays the same: flood your body with fiber-rich, water-heavy foods and drastically cut calories for a week to drop weight quickly.
So, what does the cabbage soup diet do to your body? Mainly, it shocks your system by slashing calorie intake while keeping you full with soup. Some call it a detox, others see it as a last-minute slimming hack — either way, it gets attention for one reason: it delivers quick results. But is the cabbage soup diet healthy? That’s what we’ll dig into in the next sections.
How the Cabbage Soup Diet Works
Look, this isn’t a magic trick. The reason the cabbage soup diet works — at least in the short term — is all about calorie restriction. You’re eating large volumes of low-calorie foods, mostly vegetables, and loading up on fiber and water. That means you feel full, but your calorie intake stays low — often well under 1,000 calories a day depending on how you follow it.
The cabbage soup diet plan centers around a basic soup made with cabbage (obviously), plus other low-starch vegetables like onions, celery, peppers, and tomatoes. Some people throw in spices or broth to add flavor. That’s pretty much it. (We’ll cover the full recipe for the cabbage soup diet in a bit.)
Throughout the 7 days, the rules shift. For example:
- Day 1 is all soup and fruit.
- Day 4 is bananas and skim milk.
- And day 5 of the cabbage soup diet? You get to add beef or chicken and tomatoes — which, let’s be honest, feels like a treat by that point.
It’s super structured, and there’s no snacking outside of what’s allowed. But because the ingredients for the cabbage soup diet are low in calories and high in volume, you can eat as much soup as you want — which keeps you from starving while the scale drops.
Still, how many calories are in the cabbage soup diet per day? That depends on what you eat, but it usually ranges from 700 to 1,200 calories — which is why the weight comes off fast.
The 7-Day Cabbage Soup Diet Plan
Here’s the full breakdown of the original cabbage soup diet 7 day plan. It’s strict, but each day gives you a little something different to keep things interesting (ish). You can eat as much cabbage soup as you want every day — that’s your base. Then, you layer in the allowed foods for that day.
Day 1: Fruit Day
You can eat any fruit except bananas. Melons, apples, berries — go wild. Combine it with unlimited cabbage soup.
Goal: Ease your body in with natural sugar and fiber.
Day 2: Veggie Day
Now it’s vegetables only, preferably raw or steamed. One baked potato with a little butter is allowed (bless). Plus, of course, your soup.
Goal: Load up on fiber and detox-friendly nutrients.
Day 3: Fruits + Veggies
Today’s a mix of Days 1 and 2 — any fruits and vegetables, but still no bananas or potatoes. Don’t forget your soup.
Goal: Continue flushing your system with clean foods.
Day 4: Bananas + Milk
This is the weirdest day. You’re allowed up to eight bananas and unlimited skim milk, plus your soup.
Goal: Replace lost potassium and curb sweet cravings.
Day 5: Protein + Tomatoes
Here’s where it gets interesting. You can eat 10–20 ounces of beef or skinless chicken and up to six fresh tomatoes. Drink extra water to help flush your system.
Day 5 of the cabbage soup diet is often the turning point — some people feel great, others start to burn out.
Goal: Boost protein and replenish iron.
Day 6: Protein + Veggies
Same protein rules as Day 5, but now you can eat any vegetables except potatoes. Soup is still unlimited.
Goal: More energy, more nutrients, and a slightly more balanced day.
Day 7: Brown Rice + Juice + Veggies
You can have brown rice, unsweetened fruit juice, and all the veggies you want (plus soup).
Goal: Add healthy carbs and ease back into normal eating.
That’s the full plan. It’s repetitive, no doubt. But it’s also very structured — which makes it easier for some people to follow without second-guessing every bite.
Benefits of the Cabbage Soup Diet
Before we talk about the cons (and yes, there are a few), let’s talk about why the cabbage soup diet keeps popping up on TikTok, Pinterest, and even old-school message boards. Despite its age, this plan has real appeal — especially if you’re after quick wins and minimal decision-making.
1. Rapid Weight Loss
This is the #1 reason most people try it — they want to drop pounds fast, and this diet delivers. Because it’s so low in calories, you might lose anywhere from 5 to 10 pounds in a week, depending on your body and how strictly you follow the plan.
A lot of that weight is water, sure, but when you’re looking to slim down fast for an event or kickstart a healthier routine, the number on the scale moving quickly can be a huge motivator.
2. Simple, Cheap, and Straightforward
No calorie counting. No expensive supplements. No complicated rules. The ingredients for the cabbage soup diet are basic pantry staples — cabbage, onions, celery, tomatoes, broth — and you can make a huge pot for the week with just a few dollars.
That’s why some people say it’s the best cabbage soup diet if you’re on a budget or need a reset without overthinking every meal.
3. Detox-Like Reset
While it’s not technically a detox, eating clean, whole foods with zero processed junk feels like a cleanse. You’re flushing your body with water, fiber, and nutrients. Many people report feeling “lighter,” less bloated, and more energized after a few days — especially after getting through the sugar cravings.
This is one of those unspoken benefits of the cabbage soup diet: it mentally and physically resets your cravings, at least temporarily.
4. Forces You to Eat More Vegetables
Let’s be real — most of us don’t eat enough vegetables. This diet doesn’t give you a choice. You’re loading up on cabbage, carrots, tomatoes, and greens every single day, which can help you develop better habits even after the 7 days are over.
So while the results might not last forever, the shift in how you look at food just might.
5. Motivation Boost
There’s something about seeing results fast that lights a fire under you. For many, the cabbage soup diet is less about the soup and more about gaining momentum. Once you see that weight drop, it can motivate you to make longer-term changes — whether that’s cleaning up your regular diet, working out, or just being more mindful.
Risks and Side Effects of the Cabbage Soup Diet
For every TikTok success story, there’s someone else whispering, “Never again.” Why? Because for all its quick wins, this diet comes with some real downsides. It’s super restrictive, low on nutrients, and — let’s be honest — not the easiest to stick with.
So let’s break down the pros and cons of the cabbage soup diet, starting with the not-so-great parts.
1. It’s Not a Long-Term Fix
You might lose weight fast, but most of that is water weight, not fat. Once you go back to eating normally, the pounds often come right back. That’s why so many people wonder: does the cabbage soup diet work? The answer is yes — but only temporarily.
If you’re looking for long-term fat loss or a sustainable eating plan, this isn’t it.
2. It’s Super Low in Calories
Depending on what day you’re on, you might be eating as little as 700–1,000 calories a day. That’s not enough for most adults, and over time, it can slow down your metabolism.
Also, how many calories are in the cabbage soup diet varies based on the ingredients, but it’s still low. Some people feel lightheaded, sluggish, or irritable — especially by Day 3 or 4.
3. Lacks Key Nutrients
The soup is full of fiber, sure, but it’s missing healthy fats, protein, and certain vitamins. That means after a few days, you may notice fatigue, muscle aches, headaches, or just a general “blah” feeling. And if you stay on it too long? You risk deficiencies that could hurt your health.
This is one of the biggest reasons people ask, “is the cabbage soup diet healthy?” Short answer: only for a short burst. Anything longer than 7 days? Not recommended.
4. The Taste Gets Old — Fast
Let’s talk real life for a second. Eating the same cabbage-heavy soup every day gets… boring. Some people get creative and tweak the recipe for the cabbage soup diet, but even then, it’s hard to stay excited about soup for breakfast, lunch, and dinner.
The result? Cravings hit harder. Willpower wears down. And the risk of bingeing increases once the diet ends.
5. Possible Digestive Side Effects
Cabbage is healthy — but also famous for causing bloating and gas. Eating bowl after bowl of it can do a number on your stomach, especially if your gut isn’t used to that much fiber. Some people also experience diarrhea or digestive discomfort during the week.
So, what does the cabbage soup diet do to your body? It flushes things out… sometimes a little too well.
A Better Option: What to Do After the Cabbage Soup Diet
Here’s the thing: if the cabbage soup diet gives you a win and a little confidence boost, that’s great. But what happens after the 7 days are up? That’s where most people trip up — because they jump right back into old habits and the weight creeps back on (or rushes back, honestly).
So instead of just going back to business as usual, use the momentum to do something smarter.
1. Keep the Soup — Lose the Rules
You don’t have to toss the soup entirely. It’s actually not a bad meal — full of veggies, high in fiber, low in fat. You can build it into your weekly routine as a light lunch or dinner, just don’t revolve your whole day around it.
Tweak the recipe for the cabbage soup diet by adding protein (chicken, lentils, beans), healthy fats (olive oil, avocado), and herbs to keep it satisfying.
2. Shift to a Real-Food, Balanced Plan
Once you’re off the cabbage train, shift into a way of eating that fuels your body instead of depriving it. Think:
- Lean proteins (chicken, salmon, eggs)
- Lots of colorful veggies (roasted, raw, steamed — whatever you like)
- Healthy carbs (sweet potatoes, quinoa, brown rice)
- Fats that actually help your hormones and keep you full (avocados, nuts, olive oil)
This is how you build a body you can maintain, not just shrink for a week.
3. Learn from the Week
Even if you never want to see cabbage again, there’s something powerful about how structured the week was. You didn’t snack all day. You drank water. You planned ahead. You probably ate more veggies than usual. Those are wins.
Take what worked — the discipline, the prep, the motivation — and build on it without the extreme part.
4. Focus on Consistency, Not Perfection
The truth is, the best cabbage soup diet is the one that doesn’t lead to yo-yo dieting. And that means trading crash diets for consistency. Even small, doable changes like eating more whole foods, walking daily, or tracking your meals a couple times a week can create serious results — and they don’t require eating soup for seven straight days.
Final Thoughts: Is the Cabbage Soup Diet Worth It?
So, does the cabbage soup diet work? Technically — yes. If your goal is to drop a few pounds quickly, fit into a dress by the weekend, or jumpstart a healthier lifestyle, it can definitely do the job. It’s simple, cheap, and kind of exciting to see the scale move that fast.
But here’s the catch: it’s not a lifestyle, it’s a short sprint. And if you treat it like a long-term solution, you’ll probably end up disappointed, hungry, and right back where you started.
The key is using the 7-day plan as a launchpad, not a crutch. Let it motivate you, but then build something better — a routine you can actually live with. One that includes real meals, flexibility, and maybe just one or two bowls of soup a week (if you’re still into it).
At the end of the day, you deserve more than a quick fix. You deserve a way of eating that actually makes you feel good — not just skinny for a second.
