What Is Cabbage Soup Diet?
Table of Contents
It is a diet plan created for short-term weight loss. This simple fad diet with 30 minutes of exercise provides good results than months of sweating from a normal weight loss program.
Let’s find out how it helps with weight loss.
How Does The Cabbage Soup Diet Work?
The cabbage soup diet works by kick-starting your metabolism and fat mobilization in the body.
The diet restricts calorie consumption and forces your body to utilize fat as an energy source. Low sodium, high fiber, and low calorie enable you to get in shape quicker than you would if following a long-term moderate eating plan.
Cabbage soup is often recommended to obese patients as the diet is high in fiber and low in calories (20 cal per 100 gm of soup). It offers more than 53% of the suggested dietary allowance per day.
It is the reason the cabbage soup diet has worked successfully to lose weight.
Cabbage Soup: The 7-day Effective Diet Plan
There are many variants of the cabbage soup diet plans that are popular for years. You need to follow a restricted diet chart for 7-days of time. Cabbage soup is the primary item and can combine with other nutritional foods.
Day 1: Only Fruits
Early Morning
Have Warm water and half lime juice.
Breakfast
Eat only fruits like orange, apple, kiwi, etc. (except bananas)
Lunch
Eat one 1-peach and Cabbage soup
Post-Lunch
Have a Snack of apple or a guava
Dinner
Eat Cabbage soup and a mini bowl of honeydew melon.
Why does It work?
Fruits are the best source of minerals and vitamins. Along with cabbage soup, you also get essential nutrients from all veggies.
Bananas have high calories. Therefore, it is not advised for Day 1 Diet.
Cabbage soup with fruits diet is a good way to begin your cabbage soup diet plan.
Warm water with lime juice kick starts your day in a better way. It will help to remove toxins and promote metabolism. Consume more low glycemic index fruits on this day with cabbage soup. You can get cabbage soup as much time as you like throughout the day to manage your hunger.
Foods To Eat
Fruits: Apple, plum, guava, peach, orange, melon, nectarine, watermelon, and kiwi.
Vegetables:Â Cabbage, celery, carrot, onion, leek, spinach, and green beans.
Fats & Oils: Eat Olive oil, hemp seed oil, rice bran oil, sunflower oil, sunflower butter, flaxseed oil, peanut butter, and clarified butter (ghee).
Nuts & Seeds:Â Pumpkin seed, melon seeds, flaxseed, almonds, hazelnuts, and walnuts.
Herbs & Spices:Â Parsley leaves, Coriander leaves, rosemary, oregano, cardamom, thyme, dill, cayenne pepper, black pepper, cinnamon, cumin, saffron, garlic, fenugreek seeds, ginger, bay leaf, and turmeric powder.
Beverages – Green tea, black coffee, black tea, fresh fruit juice, herbal tea, and coconut water.
Condiments – Coriander chutney with salt and lemon.
yogurt dip without sugar
Mint chutney with lemon and salt (Homemade).
Foods to Avoid
Fruits – Mango, Banana, grapes, papaya, and cherries.
Vegetables – Sweet potato and Potato.
Grains:Â All types of grains, including oats and brown rice.
Fats & Oils:Â Butter, lard, mayonnaise, vegetable oil, and margarine.
Nuts & Seeds: Cashew nuts.
Beverages:Â Packaged fruit juices, Alcohol, and packaged coconut water.
Condiments:Â Chili sauce, Tomato ketchup, soy sauce, ranch dip, mayonnaise dip, and tartar sauce.
Substitutes
Lime juice – Apple cider vinegar
Orange – Muskmelon
Apple – Watermelon
Peach – Plum
Kiwi – Cucumber
Honeydew melon – Pomegranate
Guava – Fig
Precaution
Avoid eating too many fruits at one time. Fruits consist of sugar that can be changed to fat storage in the body.
Useful Tip
Wash the fruits thoroughly before consuming. If you choose a fruit salad, go for fruits that offer your body various vitamins and minerals. Do not get panic if you feel weak. It is just a reaction of the body to the low sugar diet and low carb. Consume sufficient water from the day.
Exercises for Day 1
Begin with an early morning warm-up.
Next, run over the treadmill or walk the nearby park. Take a rest in between if you do not have a habit of running.
After completing your run, perform 2-sets of 5-push-ups, do two sets of five sit-ups, jumping jacks, scissor legs, stairs running, rope jumping, leg curls, bench press, and aerobics.
End this workout with stretching. Ensure to get one hour of workout on Day-1.
Warning:Â People experiencing heart problem or different condition that does not make them do these workouts should consult their physician or a fitness trainer to understand the good exercise plan for weight loss.
How you feel after Day-1
After the end of Day-1, you are going to get the best about yourself as you will get lighter. The nutrients from the cabbage soup and fruits will keep your energy level high from the day, and you will get forward to Day-2 of this diet.
Day 2: Only Vegetables
Early Morning
Have black tea, or green tea without artificial sweeteners or sugar.
Breakfast
Eat spinach or Kale, beetroot, and carrot smoothie.
Lunch
Cabbage soup and as many vegetables as you want along with the soup, except dry beans, peas, sweet corn, and other starchy vegetables
Post-Lunch
Have baby carrots or one small bowl of cucumber.
Dinner
Eat Grilled broccoli and asparagus with Cabbage soup.
Why This Works?
Start your day 2 with black or green tea with some lemon juice or black coffee. Caffeine is present in green tea to lose weight, and the smell of coffee or tea will start your day. For breakfast, eat a vegetable smoothie to get nutrients that will help to mobilize fat.
Eat a cabbage soup with different types of green leafy veggies to get full. If you get hungry before lunch, cucumber or snack or carrots.
Consume as many different veggies as much as every opportunity. For dinner, eat a medium bowl of cabbage or some grilled veggies.
Foods to Eat
Vegetables – Eat Celery, Leek, Chinese cabbage, carrot, cabbage, tomato, turnip, green beans, broccoli, kale, asparagus, spinach, beetroot, bottle gourd, and okra.
Fats & Oils – Have Rice bran oil, Olive oil, hemp seed oil, sunflower oil, flaxseed oil, sunflower butter, peanut butter, and clarified butter (ghee).
Nuts & Seeds – Eat Flaxseed, Pumpkinseed, almonds, melon seeds, hazelnuts, and walnuts.
Herbs & Spices – Have Parsley leaves, Coriander leaves, thyme, dill, rosemary, oregano, black pepper, cardamom, cayenne pepper, fenugreek seeds, cinnamon, cumin, garlic, ginger, saffron, bay leaf, and turmeric powder.
Beverages – Eat Black tea, Green tea, black coffee, fresh fruit juice, herbal tea, and coconut water.
Condiments – Coriander leaf chutney, mint chutney, and yogurt dip without sugar and with some lemon and salt. (homemade)
Foods to Avoid
Vegetables – Sweet potato and Potato.
Fruits – Do not eat any fruit.
Grains – Avoid all sorts of grains, including oats and brown rice.
Fats & Oils – Eat lard, Avocado, mayonnaise, butter, corn oil, safflower oil, and cottonseed oil.
Nuts & Seeds – Cashew nuts
Beverages – Consume Packaged fruit juices, Coconut water, and Alcohol.
Condiments – Have Chili sauce, Tomato ketchup, mayonnaise dip, soy sauce, tartar sauce, and ranch dip.
Substitutes
Black tea or Green black coffee – Herbal tea
Kale – Broccoli or Beet greens
Spinach – Chicory or Collard greens
Carrot – Beetroot, apple, and Celery
Beetroot – Broccoli, carrot, celery, or spinach
Cucumber – Balsamic vinegar with Celery sprayed
Broccoli – okra, Cauliflower, or collard greens
Asparagus – Leek, Brussels sprouts, or bok choy.
Precaution
Do not include artificial sweeteners or sugar in coffee or tea, as they can limit weight loss. Skip including starchy veggies.
Useful Tip
You may consume one cup of black coffee or green tea if you do not have time to consume carrot or cucumber post-lunch. Utilize olive oil to grill the vegetables for dinner. If you do not eat grilled vegetables, you may eat sauteed.
Exercises for Day 2
- Begin with warm-up and stretching.
- Run over a treadmill or in the park.
- On this day, target on abs.
- Do push-ups – 2 sets – 10 reps
- scissor kicks – 3 sets – 10 reps
- air cycling – 2 sets – 10 reps
- bicycle crunch – 2 sets – 10 reps
- spiderman plank crunch – 2 sets – 10 reps
- End by doing arm circles – 1 set – 10 reps (front or back)
- single chest press pulse – 1 set of 20 reps
- shoulder press – 1 set of 5 reps
- triceps push-ups – 2 sets of 5 reps
- Circle your neck
- stretch your legs
- Relax and rest for few minutes
Warning:
For people with heart problems or any other health problem, then talk with your fitness trainer or doctor to understand the good exercise plant for weight loss.
How do you feel after Day 2?
After fruit day-1, you will like getting meals having different types of veggies. It is the best day to experiment. Make snacks and breakfast that add healthy veggies portions. Since veggies consist of more dietary fiber, your gut health will increase.
Day 3: Fruits and Vegetables
Early Morning
Take warm water with honey and lime juice.
Breakfast
Have watermelon, apple, and orange smoothie
or
pomegranate, Kale, and carrot smoothie
Lunch
Have cabbage soup without starchy veggies
Post-Lunch
Have fresh pineapple juice or honeydew melon juice
Dinner
Have one kiwi or berries with cabbage soup.
Why This Works
Warm water with honey and lemon juice is the perfect way to begin the day. It helps to remove toxins and promote immunity. Since this is a vegetables and fruits day, for breakfast, and consume one glass of smoothie to get your brain, organs, and muscles. Cabbage soup will keep you full, prevent hunger pangs at bay, and offer more fiber to mobilize fat. You may get hungry in the evening. Eat one glass of fresh fruit juice will help to rejuvenate your body and offer energy. A small bowl of cabbage soup with fruit for dinner will help digestion and better sleep.
Foods to Eat
Vegetables – Celery, Leek, cabbage, Chinese cabbage, tomato, carrot, turnip, collard greens, broccoli, radish greens, kale, green beans, spinach, asparagus, okra, beetroot, and bottle gourd.
Fruits – Watermelon, Kiwi, melon, pomegranate, berries, plum, and pineapple.
Fats & Oils – Eat Rice bran oil, Olive oil, flaxseed oil, hemp seed oil, sunflower oil, sunflower butter, peanut butter, and clarified butter (ghee).
Nuts & Seeds – Have Flaxseed, Pumpkinseed, melon seeds, walnuts, peanuts, hazelnuts, and macadamia nuts.
Herbs & Spices – Eat Parsley leaves, Coriander leaves, thyme, rosemary, dill, cardamom, oregano, cayenne pepper, black pepper, fenugreek seeds, cinnamon, cumin, saffron, turmeric powder, garlic, ginger, and bay leaf.
Beverages – Eat Black tea, Green tea, black coffee, fresh fruit juice, herbal tea, and coconut water.
Condiments – Coriander leaf chutney, mint chutney, yogurt dip. (without sugar) (homemade).
Foods To Avoid
Vegetables – Sweet potato, Potato, and radish.
Fruits – Green grapes, Mango, pear, and black grapes.
Grains – Avoid all sorts of grains.
Fats & Oils – Have Butter, lard, margarine, safflower oil, mayonnaise, corn oil, and cottonseed oil.
Nuts & Seeds – Cashew nuts
Beverages – Packaged fruit juices, Alcohol, and packed coconut water.
Condiments – Have Chili sauce, Tomato ketchup, soy sauce, ranch dip, mayonnaise dip, and tartar sauce.
Substitutes
Lemon juice with Apple cider vinegar
Organic honey with Pure maple syrup (1/2 teaspoon)
Orange with Lime, grapefruit, or lemon
Apple with Blackberries
Watermelon with cucumber or Honeydew melon
Kale with Beet greens, broccoli, spinach
Pomegranate with Pineapple, Strawberry
Carrot with Celery, apple, beetroot
Pineapple with Mango or Grapefruit
Honeydew melon with Watermelon or guava
Kiwi with Watermelon or Cucumber
Berries with Guava, Grapefruit, or apple
Precaution
Avoid eating high glycemic index fruits or if you get them, eat some and also skip starchy foods.
Useful Tip
Spice up the cabbage soup by including spices or herbs you like. Do not include condiments found in the market as they consist of more sugar. It also holds true for packed fruit juices. Therefore, it is good to keep the juice fresh and consume whole fruit.
Exercises For Day 3
Begin by stretching your waist, legs, arms, shoulders, and neck.
- Squats – 1 set of 10 reps.
- Spot jog for 5-7 minutes.
- Cycling crunches- 2 sets – 10 reps
- Jumping squats – 1 set – 10 reps.
- Do abs workouts by performed vertical and horizontal scissor kicks.
- Lie over back and raise your legs at a 45-degree angle and do a 10-count.
- Perform this 5-times.
- Push-ups – 2 sets of 10 reps
- Rope jumping – (1 set of 50 jumps)
- Sit-ups and twists – 2 sets of 10 reps or 5-reps.
- Complete by doing shoulder rotation, neck rotation, and face workout.
Warning:
People with a heart problem or any other problems should talk to their physician or health expert to understand the best exercise plan for weight loss.
How Do You Feel After Day 3?
You will like to see visible changes in the body by the end of Day-3. Fruits and veggies will help manage hunger pangs. You will feel extra conscious about your health. If you use binge eating, you might crave junk food in the evening. Consume one glass of spiced-up buttermilk to prevent carb craving.
Day 4: Bananas And Milk
Early Morning
Green tea or black tea with one teaspoon of lime juice
Breakfast
Have one glass of milk and one banana
Lunch
Have Cabbage soup containing starchy veggies
Post-Lunch
Banana milkshake
Dinner
Cabbage soup with one cup low-fat yogurt
or
Drink one glass of warm milk containing nutmeg
Why This Works
Balck or green tea blends well with lime juice and constantly makes you rejuvenated and fresh. You will consume at least two bananas on this day.
Bananas are the best source of vitamin A, potassium, omega-3 fatty acids, and dietary fiber. Therefore, you will get every essential nutrient for your body from milk and banana. You may add some low-fat yogurt to boost digestion or warm milk with nutmeg to boost your sleep and wake up fresh.
Foods to Eat
Vegetables – Celery, Chinese cabbage, bitter gourd, leek, cabbage, carrot, turnip, broccoli, tomato, radish greens, collard greens, green beans, kale, spinach, Brussels sprouts, bok choy, beetroot, asparagus, okra, and bottle gourd.
Fruits – kiwi, melon, banana, and apple.
Dairy – Milk, buttermilk, low-fat yogurt, and soy milk.
Fats & Oils – Rice bran oil, Olive oil, flaxseed oil, hemp seed oil, sunflower oil, clarified butter (ghee), sunflower butter, and peanut butter.
Nuts & Seeds – Flaxseed, Pumpkinseed, melon seeds, hazelnuts, and almonds.
Herbs & Spices – Nutmeg, Coriander leaves, parsley leaves, thyme, rosemary, dill, oregano, black pepper, cardamom, cayenne pepper, cinnamon, cumin, saffron, fenugreek seeds, garlic, turmeric powder, ginger, and bay leaf.
Beverages – black tea, Green tea, black coffee, fresh fruit juice, herbal tea, and coconut water.
Condiments – Coriander leaf chutney, mint chutney, yogurt dip. (without sugar) (homemade).
Foods to Avoid
Vegetables – sweet potato, Potato, and radish.
Fruits – Green grapes, Mango, black grapes, and pear.
Grains – Avoid all sorts of grains.
Fats & Oils – Butter, margarine, lard, mayonnaise, corn oil, safflower oil, and cottonseed oil.
Nuts and Seeds – Walnuts, Cashew nuts, and macadamia nuts.
Beverages – Alcohol, packed coconut water, and Packed fruit juices.
Condiments – Tomato ketchup, Chili sauce, soy sauce, mayonnaise dip, tartar sauce, ranch dip.
Substitutes
Green/black tea with herbal tea or Black coffee
Lime juice – grapefruit juice or Apple cider vinegar
Banana – Kiwi
Milk – Soy milk
Low-fat yogurt – Sour cream
Precautions
Avoid milk if you have an intolerance for lactose and choose soy milk.
Useful Tip
Include half a teaspoon of cocoa powder to milkshake and add flaxseed powder.
Exercises For Day 4
- Shoulder rotations: 1 set of 10 reps (forward and backward)
- Wrist rotation: 1 set of 10 reps (forward and back)
- Arm circles: 1 set of 10 reps (forward and back)
- Neck rotations: 1 set of 10 reps (clockwise and anticlockwise)
- Spot jogging: 5-7 minutes
- Jumping jacks: 2 sets of 20 reps
- Rope jumping: 1 set of 75 reps.
- Running or Intermittent running: 10-20 minutes (take short breaks)
- Cycling: Rather than running, you can go cycling
- Ride your bike for at least 20-minutes (take breaks and breath)
- Squats do 1 set of 5 reps
- Crunches do 1 set of 10 reps
- Sit-ups 1 set of 5 reps
Warning
People suffering from heart conditions should take their physician’s advice to plan weight loss.
How Do You Feel After Day 4?
Some people may feel a week after the end of day 4. The continuity of banana, milk and cabbage soup might make you bored with the diet plan.
But when you see yourself in the mirror, you will understand the hard work. Do not give up because you have a long way. Some more days to achieve your goal for weight.
Day 5: Beef And Tomatoes
Early Morning
Drink warm water and half lime juice
Breakfast
Have celery, tomato, tomato juice, lean cut of beef bacon, and kale smoothie.
Lunch
Cabbage soup
Post-Lunch
Carrot, coriander leaves smoothie, and Tomato
Dinner
Cabbage soup, tomato salad, and with or without ground beef
Why This Works
Begin your day with one glass of warm water, and lemon juice is the best way to promote metabolism and remove toxins. Eat a nutrient-loaded breakfast with grilled beef bacon and a smoothie with tomato juice to support your organs.
Cabbage soup containing non-starchy vegetables will help you stay active before lunch. If you get hungry after 2-3 hours of lunch, eat one glass of tomato smoothie to increase energy and rejuvenate yourself. Eat a medium or cabbage soup (small bowel) and a generous portion of ground beef to get the best protein to develop muscles.
Foods To Eat
Fruits – Avoid eating fruits on this day.
Vegetables – Celery, Leek, Chinese cabbage, carrot, tomato, cabbage, turnip, broccoli, Brussels sprouts, collard greens, green beans, radish greens, kale, spinach, asparagus, bok choy, beetroot, bottle gourd, and okra, bitter gourd.
Nuts &Seeds – Flaxseed, Pumpkin seed, almonds, melon seeds, and hazelnuts.
Herbs & Spices –  nutmeg, Coriander leaves, rosemary, thyme, dill, oregano, parsley leaves, cardamom, cayenne pepper, black pepper, cinnamon, cumin, saffron, fenugreek seeds, garlic, ginger, bay leaf, and turmeric powder.
Protein – Ground turkey, Ground beef, chicken breast, mushroom, salmon, and legumes.
Fats & Oils –  rice bran oil, Olive oil, hemp seed oil, sunflower oil, sunflower butter, flaxseed oil, peanut butter, clarified butter (ghee).
Beverages – Black tea, Green tea, herbal tea, black coffee, coconut water, and fresh fruit juice.
Condiments – Coriander leaf chutney, mint chutney, yogurt dip. (without sugar) (homemade).
Foods To Avoid
Vegetables –  green peas, Potato, sweet potato, and sweet corn.
Fruits – Green grapes, Mango, pear, and black grapes.
Fats & Oils – Butter, lard, margarine, safflower oil, mayonnaise, cottonseed oil, and corn oil.
Grains – Avoid all types of grains.
Nuts & Seeds – Walnuts, Cashew nuts, and macadamia nuts.
Beverages-Â Â packaged fruit juices, Alcohol, and packaged coconut water.
Condiments-Â Chili sauce, Tomato ketchup, soy sauce, ranch dip, mayonnaise dip, and tartar sauce.
Substitutes
Lime juice – Apple cider vinegar
Tomato – watermelon, Grapefruit, and red bell pepper
Celery – leek or Cucumber
Kale – carrot or Spinach
Beef bacon –  mushrooms or Turkey
Carrot – Celery, Beetroot, or cucumber
Coriander leaf – Parsley
Ground beef –  ground chicken, ground turkey, tuna, chicken breast, salmon
Precautions
Always choose lean beef cuts. Avoid tomato if you are not allowed for any medical reasons.
Useful Tip
Include some black salt and lime in your post-lunch smoothie to improve its taste and raise the mood.
Exercises For Day
- Leg circles: 1 set of 5 reps for both legs – (clockwise and anticlockwise).
- Arm circles – 1 set (10 reps)
- Pelvic circles – 1 set (10 reps)
- Shoulder and neck rotations
- Wrist circles – 1 set (10 reps)
- Spot jogging – 5-7 minutes.
- Scissor kicks – 2 sets (10 reps)
- Lunges – 2 sets of 5 reps
- Tricep dips – 2 sets (10 reps)
- Push-ups – 2 sets of 5 reps
- Yoga asanas.
Warning:
People with heart problems or other medical problems should talk to a physician or fitness trainer to understand the weight loss plan.
How Do You Feel After Day 5?
You will cherish Day 5 since it is a break from similar fruits and veggies. Notwithstanding, be cautious about the piece size. Gorging on this day will affect your weight reduction and execution. Whenever followed appropriately, you will recharge the lost proteins and feel considerably more enthusiastic than some other day on this eating regimen.
Day 6: Beef And Vegetables
Early Morning
Have lemon and apple detox drink with water
Breakfast
Eat beef bacon and kale smoothie or one bowl of vegetable oats.
Lunch
In lunch have chicken breast or beef or mushroom with cabbage soup
Post-Lunch
Have one glass of apple and kiwi juice
Dinner
In dinner Eat Chicken breast or beef or fish with cabbage soup
Why This Works?
Intake of detox in the morning helps to balance the gut pH and improve bowel movement. The Vegetable smoothie will make you feel full and mobilize fat. Consuming cabbage soup with beef provides important amino acids.
Fresh juice before lunch lower the carb cravings.
A nicely seasoned grilled beef chops and cabbage soup will help to develop muscles strength and proteins.
For Vegetarians (Day 5 & Day 6)
If you are a vegetarian then choose kidney, lentils, chickpeas, black-eyed peas, tofu, and mushrooms.
Foods To Eat
Vegetables – Choose celery, Leek, Chinese cabbage, carrot, radish greens, tomato, turnip, broccoli, cabbage, green beans, kale, collard greens, spinach, bok choy, asparagus, Brussels sprouts, okra, beetroot, bottle gourd, and bitter gourd.
Protein – ground turkey, Ground beef, chicken breast, mushroom, salmon, and legumes.
Fats & Oils – Choose rice bran oil, Olive oil, hemp seed oil, sunflower oil, sunflower butter, flaxseed oil, peanut butter, and clarified butter (ghee).
Nuts & Seeds – Eat flaxseed, almonds, Pumpkinseed, hazelnuts, and melon seeds.
Herbs & Spices – Choose nutmeg, Coriander leaves, parsley leaves, thyme, rosemary, dill, cardamom, oregano, black pepper, cinnamon, cayenne pepper, fenugreek seeds, cumin, garlic, ginger, saffron, turmeric powder, and bay leaf.
Beverages – Eat black tea, Green tea, black coffee, coconut water, and fresh fruit juice.
Condiments – Choose Chili sauce, Tomato ketchup, soy sauce, ranch dip, mayonnaise dip, and tartar sauce.
Foods to Avoid
Vegetables – Green peas, Potato, sweet potato, and sweet corn.
Fruits – Mango, black grapes, green grapes, and pear.
Grains – Avoid all sorts of grains.
Fats & Oils – Choose margarine, lard, butter, safflower oil, mayonnaise, corn oil, and cottonseed oil.
Nuts & Seeds – Walnuts, macadamia nuts, and Cashew nuts.
Beverages – Alcohol, packaged coconut water, packaged fruit juices.
Condiments – Choose chili sauce, Tomato ketchup, soy sauce, ranch dip, mayonnaise dip, and tartar sauce.
Substitutes
Fenugreek seeds – Triphala powder
Apple – Cucumber
Tomato – Beetroot or cucumber
Lemon – Apple cider vinegar
Spinach – Kale
Carrot – Celery
Cucumber – Carrot or watermelon
Beef – Turkey, tuna, salmon, chicken breast, kidney beans, mushrooms
Zucchini – Cucumber
Lettuce – Chinese cabbage
Beetroot – Celery or tomato
Onion – Chive or leek
Precaution
Avoid more oil to grill the meat. Since you will be taking more cabbage soup, you may get bloating. Take your physician’s advice to skip bowel movements and stomach cramps.
Useful Tip
Make thin slices of apple and refrigerate the detox water all night to get the minerals and vitamins.
Exercises For Day 6
- Leg circles – 1 set – 5 reps for each leg (clockwise & anticlockwise).
- Arm circles – 1 set – 10 reps (clockwise & anticlockwise).
- Pelvic circles – 1 set – 10 reps (clockwise & anticlockwise).
- Shoulder and neck rotations – 1-set – 10 reps (clockwise and anticlockwise).
- Wrist circles – 1 set – 10 reps (clockwise & anticlockwise).
- Yoga asanas.
How Do You Feel After Day 6?
After day-6, you will begin to notice the increase in muscle strength and structure.
Your body will get more toned than before. The pain from working out will also lower.
Day 7: Vegetables, Brown Rice, And Unsweetened Fruit Juices
Early Morning
Cinnamon tea
Breakfast
kiwi smoothie or Apple juice
Lunch
Sauteed carrot, Brown rice, boiled lentils, & spinach
Post-Lunch
Have an apple snack or any other fruit without banana
Dinner
Cabbage soup and sauteed mushrooms
Why This Works
Cinnamon is an active ingredient for weight loss. Consume a cool smoothie of fruits for breakfast to promote immunity. Brown rice provides plenty of nutrition than white rice. Eat a small portion of brown rice with other vegetables for lunch.
You might feel hungry before dinnertime. Have fruit snacks (except bananas) to hold your calories down. Brace the cabbage soup with protein-rich mushrooms to assist work with lean muscle mass.
Foods To Eat
Vegetables – Choose celery, Leek, Chinese cabbage, tomato, turnip, cabbage, carrot, broccoli, radish greens, collard greens, green beans, bok choy, kale, spinach, Brussels sprouts, beetroot, asparagus, okra, bottle gourd, and bitter gourd.
Fruits – Choose kiwi, Apple, watermelon, plum, orange, honeydew melon, grapefruit, guava, and nectarine.
Protein – legumes and Mushrooms.
Grains – Choose oats, quinoa, Brown rice, and cracked wheat.
Fats & Oils – rice bran oil, Olive oil, flaxseed oil, hemp seed oil, sunflower oil, clarified butter (ghee), sunflower butter, and peanut butter.
Nuts & Seeds – Choose Pumpkin seed, flaxseed, almonds, hazelnuts, and melon seeds.
Herbs & Spices- Choose Coriander leaves, nutmeg, rosemary, thyme, parsley leaves, dill, black pepper, oregano, cardamom, fenugreek seeds, cinnamon, cumin, ginger, garlic, turmeric powder, cayenne pepper, saffron, and bay leaf.
Beverages – Choose black coffee, Green tea, black tea, cinnamon tea, fresh fruit juice, herbal tea, and fresh coconut water.
Condiments – Choose chili sauce, Tomato ketchup, soy sauce, ranch dip, mayonnaise dip, and tartar sauce.
Foods To Avoid
Vegetables – Sweet corn, Potato, green peas, and sweet potato.
Fruits – green grapes, Mango, pear, and black grapes.
Fats & Oils – margarine, lard, butter, mayonnaise, corn oil, safflower oil, and cottonseed oil.
Nuts & Seeds – Walnuts, Cashew nuts, and macadamia nuts.
Beverages – packaged fruit juices, Alcohol, and packaged coconut water.
Condiments – chili sauce, Tomato ketchup, soy sauce, mayonnaise dip, ranch dip, and tartar sauce.
Substitutes
Cinnamon tea with Green tea or black coffee
Apple juice with Cucumber juice
Kiwi smoothie with Kale and pomegranate smoothie
Brown rice with White rice (only if you are suffering from IBS), oats, or quinoa
Carrot with brussels sprouts or Collard greens
Spinach with Kale
Boiled lentils with or sautéed, boiled Bengal gram, Boiled peas, mushrooms
Apple with Celery soaked in vinegar
Sautéed mushrooms with Veg kidney bean chili or low-fat yogurt
Exercises For Day 7
- Leg circles – 1 set-5 rep for each leg (rotate forward and backward)
- Wrist circles – 1 set-10 rep (rotate forward and backward)
- Pelvic circles – 1 set-10 rep (rotate forward and backward)
- Arm circles – 1 set-10 rep (rotate forward and backward)
- Shoulder and neck rotations – 1 set-10 rep (rotate forward and backward)
- Stairs running or running – 5-10 minutes
- Pilates – hold for 15-20 seconds
- Squat – 2 sets of 5 reps
- Crunches – 2 sets of 10 reps
- Yoga breathing exercises
How Do You Feel After Day 7?
After day-7 you will see the difference. You have dropped water weight and fat, which is best as you look toned up and slimmer. You are more active and have positive outlook, which is one of the best benefits of working normally and following the diet of cabbage soup.
Beyond Day 7
The cabbage soup diet plan should not be continued after Day-7 as it is for short-term weight loss. Consuming low calories for more time will prevent weight loss and switch to hunger mode. It can cause weight gain.
A break of 1-2 weeks will help break the continuity and will not make your body get low-calorie diet. It will also help to drop weight without losing interest in the diet plan. You can also enjoy the substitutes to modify the cabbage soup recipe. Make it more enjoyable and delicious as per your taste.
Original Cabbage Soup Diet Recipe
Ingredients
- 4 cups of chopped cabbage (fresh)
- 6 cups of vegetable broth
- 3 or 4 beans
- 1 yellow onion
- 2 celery ribs
- 1 thinly sliced carrot
- 1/3 rd cup of Korean den jang
- 6 garlic cloves (finely chopped)
- mushrooms – 3 thinly sliced
- pinch of sugar and salt for taste
- 1-teaspoon sesame oil for taste
- One pinch of white and black pepper and Coriander leaves for garnishing
How To Make
- Boil the vegetable broth in a wind soup container.
- Include all the ingredients in the container and stir well.
- Heat it for 15-20 minutes over a low flame.
- Include sugar and salt to taste, and let the vegetables boil.
- Include sesame oil, coriander leaves, and peppers for garnishing. Serve hot.
Cabbage Soup Diet Recipe: Substitutions
- Yellow onion with red onions
- Mushrooms with boiled shredded chicken
- You may include vegetables spinach, zucchini, and kale
- Sugar with corn
- You can also add different flavors such as parsley, bay leaves, basil leaves, and dried thyme.
- You may also use chicken or fish with beef in the diet plan
- Soy milk with milk
- You may eat an apricot, papaya, or kiwi in place of a banana.
Cabbage Soup Diet: Benefits
Rapid Weight Loss
The cabbage soup diet can help with rapid weight loss in a short time.
After following this diet, you can lose up to 10 lbs in only 7-days. The other diets of this diet claim that it causes high weight loss in a similar time compared to other diets. However, it may differ from person to person. This diet is especially suitable for those people who are looking for fast weight loss.
No Hunger Pangs
Consume this soup for unlimited time and no restriction for vegetables and fruits, or meat days.
You can even get baked potatoes. Hence, you are less likely to experience hunger pangs during the daytime.
Provides Energy
Initially, the cabbage soup diet may cause you to feel weak, tired, and feel weak because of processed foods and toxins leaving your body.
These effects are different for everyone, and eventually, they will subside.
After day 4 of the diet plan, you will feel an improvement in energy levels.
Supply Of Nutrients And Vitamins
Cabbage soup provides healthy and nutritious vegetables. You can also add multiple fruits with meat, which helps to promote in your body.
Choosing Tomato and different fruits like dark berries provide rich antioxidants.
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The Cabbage Soup Diet: Side Effects
Causes Starvation
When you follow a cabbage soup diet, you are restricted to other vegetables on a specific day. Complex carbs and healthy fats are required to satiate your appetite and help you stay full, but those are eliminated, which will make you feel hungry.
Causes Flatulence
While following the diet of cabbage soup, you are most likely to feel flatulence. Extra consumption of cabbage and different vegetables like broccoli can lead to bloating and gas.
Risk Of Fatigue
This diet involves a sudden reduction in caloric consumption, which will lead to lower energy levels and might feel fatigued. Healthy fats and carbohydrates are the energy source of the body. Removing these essential nutrients from your everyday consumption can make you lazy and sleepy for the whole day. You might feel low energy to exercise and different activities.
Inadequate Nutrition
The major defect of the cabbage soup diet is that it has low nutrition for weight loss. It does not help more consumption of carbohydrates and proteins. Hence, you are likely to experience nutritional deficiencies during this diet. No wonder it lasts for 7-days.
Frequent Urination
More consumption of soup and water during this diet induces more urine. Cabbage is a natural diuretic, which means it boosts the water secretion in the body.
Other vegetables and fruits also cause frequent urination as natural products contain water.
Causes Dizziness
Dizziness is also a side effect of this diet. You might feel lightheaded because of low-calorie consumption.
The lack of fat and carbs present in your diet can lead to fatigue and fainting. It can be treated with more calorie consumption.
Cause Mood Swings
This diet also has low nutrients. Therefore, you are likely to get irritable and moody. Lack of essential nutrients your body can suffer emotionally and physically.
Though you achieve weight loss, you might feel migraines, mood swings, light headedness in the diet course. Eventually, you become slower, which will impact your work.
Poses Health Risks
This diet is not a natural weight loss program since 90% of the weight loss is water weight and not fat. Since this diet has low nutrition it will cause starvation and activate the energy-saving mode, thus lower metabolism and regain the weight.
Don’t get demotivated, these points are mentioned to know and track your diet. If you get any serious side effects, then you can take your physician’s guidance to have a healthy diet.
The Cabbage Soup Diet: Do’s and Dont’s
Dos
- Add some low glycemic index nutrient-dense vegetables and fruits during this diet plan.
- Add good protein sources in the soup like lentils and mushrooms.
- Sleep well and relax your brain.
- Stick to the exercise routine, relax, take breathe, and rest in between the workout.
Dont’s
- The cabbage diet is only for 7 days. Do not continue it. Otherwise, it will cause weakness.
- Do not skip the beef. It will offer protein and better muscle function to the body. If you can’t eat beef then eat chicken or fish.
- Do not consume any artificially sweetened drink or carbonated drink.
- Avoid alcohol.
- Skip including artificial sweeteners for 7-days of diet.
- Avoid more salt and more spices in the soup.
- Skip avocado, mango, pineapple, and dry fruits.