How To Make The Diet: Cabbage Soup Diet Rules
The main rule for this regimen involves eating as much cabbage soup as you want daily and adding certain extra specific foods for each day although these foods may vary depending on the version of the soup.
The soup can be made with seasonal vegetables like cabbage, onion, tomato, and carrots. These are usually boiled for 10 minutes without any fat and then cooked over medium heat.
The first thing you should do is prepare large quantities of soup to eat each day for the entire week. Remember that you can consume all the soup you want!
You can eat one or two of the extra foods in addition to the soup, but you should consume at least 8 glasses of water daily, no sugary drinks.
Some people also consume some vitamin and mineral supplements to compensate for nutritional deficiencies in the diet.
Why 3 Day Diet And Detox
Weight loss takes effort and dedication, but you are busy with a demanding job, family, and social life. Its tough to find any time or energy for eating right or exercising. Plus no one wants deprivation or to be hungry all the time.
Three day diets provide a weight loss solution that has proven to be effective without having to starve yourself. Enjoy the benefits of a healthier, slimmer you in just a couple days.
Extra Precautions To Take If You Try Following The Cabbage Soup Diet
If youre already at a healthy weight, do not have underlying health conditions that would make the plan unsafe, and want to lose a few extra pounds, talk to your healthcare team about whether the cabbage soup diet is right for you. Chances are theyll recommend a longer-term, safer eating plan that can help you lose a pound per week instead. Know that losing smaller amounts of weight at a time is better for you in the long run, as its more likely to stay off and not pose nutritional deficiencies during the plan period.
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Can I Exercise On The Cabbage Diet Soup
Exercise is not recommended while on the diet, especially moderate to high-level. Why? Because this is a low-calorie diet one that can leave you weak even without exercising. Youll likely get around 1,000 calories or less a day which is about half of the 2,000 daily calories that most adults should get.
Characteristics Of Fad Diets
- They promise a quick fix.
- Do not encourage working out and healthy lifestyle choices.
- They have dramatic statements refuted by reputable health and scientific organizations.
- Claim to give unrealistic outcomes and have testimonials with before and after photos.
- Are based on a single study recommendation, those that do not put into consideration differences in people or groups, or research published without peer review.
- Concentrate on selling a particular book or product.
- They have simplistic conclusions drawn from complicated research.
- Eliminate one or more of the five food groups, i.e., proteins, vegetables, grains, fruits, and dairy. They do not offer balanced nutrition.
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Here Is A General Layout Of The Cabbage Soup Diet:
Day 1 Cabbage soup and all the fruit you want, except bananas
Day 2 Cabbage soup and veggies, including one jacket potato with butter
Day 3 Cabbage soup plus fruits and veggies
Day 4 Cabbage soup plus up to eight bananas and as much skimmed milk as youd like
Day 5 Cabbage soup and up to 20 ounces of beef and up to six tomatoes
Day 6 Cabbage soup plus as much beef and veggies as youd like
Day 7 Cabbage soup plus brown rice, veggies , and unsweetened fruit juice
The Best And Worst Diets For Sustained Weight Loss
Perhaps one of the most concerning risks associated with fads like the cabbage soup diet is the havoc they can wreak on your metabolism. Indeed, they can lead you to gain weight when you go off of the plan. I have had a client come to me and say they did the cabbage soup diet prior and it did work in the short term, but she ended up gaining the weight back with an additional 5 lbs. the following week, Rothenberg says.
Another consideration with fad diets such as the cabbage soup diet is that short-term weight loss of more than the recommended 1 to 2 lbs. per weeks is likely attributed to water weight, and not the coveted fat loss so many dieters are vying for. To put this in perspective, the University of Florida estimates that 10 to 15 lbs. of body fat is equal to between 40 and 60 sticks of butter, something thats impossible to lose in a weeks time.
Its important to weigh the benefits against the risks carefully before trying out any new diet, but especially one as extreme as the cabbage soup diet, and ideally work with a registered dietitian-nutritionist when following it.
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Drawbacks Of The Cabbage Soup Diet
While the benefits of the cabbage soup diet are numerous, serious drawbacks do exist.The weight loss associated with the cabbage soup diet is likely related to water loss, notes “Marie Claire” — which can quickly return when people resume their normal eating pattern. Additionally, the cabbage soup diet may cause a lightheaded feeling due to low protein intake and the potential for excessive gas. The cabbage soup diet may also lead to feeling groggy and dissatisfied, reports Fox News.
References
Is There Any Limitations Of The Cabbage Soup Diet
Just like any other weight loss plan, the cabbage soup diet has its own limitations. Generally, you should follow and practice this diet plan for just a week because it can cause calorie and carbohydrate deficiency.
As mentioned above, a cabbage soup diet is a low-calorie diet. This means that your calorie intake is restricted and carbohydrate as well.
This will lower your energy levels, thus giving you insufficient energy to do your everyday activities. Your system may collapse if you become weak that may lead to illness or complications.
Since cabbage soup contains more water, this may make you feel bloated and not full. Thus, youll feel hungry soon and the fact that your food intake is limited theres great possibility that you may become irritable and lack of focus.
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The Holy Mess 3 Day Diet
The Holy Mess 3 Day Diet is a complete meal plan with breakfast, lunch, dinner and 2 snacks each day. All the foods are whole, real foods with nothing packaged or processed.
Testing showed that the people lost 2-10 pounds while following the diet, and many women who used the diet were in their 50s, 60s, and beyond. Most people report rarely if ever being hungry.
Dont like one of the foods? No problem. There is a list of 200 possible substituions.
The diet is easy to follow and has enjoyable foods such as turkey chili, omelets, and a banana soufflé for dessert. Whats helpful is that the plan has no added sugars so youll experience a natural sugar detox, but with the addition of fruit youll do it naturally without feeling deprived.
The plan is also high in protein to boost metabolism, burn fat, and prevent loss of muscle mass.
Because the diet is high in protein and lower in carbohydrate, without processed foods with excess sodium, most people reduce bloating and get a flatter stomach when using the diet plan. This is also an excellent kick-start or diet to break a weight loss plateau.
The Holy Mess 3 Day Diet Meal Plan
Heres a sample days menu on THM 3 Day Diet:
- Breakfast 3 eggs, scrambled and served with 2 T salsa
- Snack 2 2 cups The Holy Mess Vegetable Soup
A disadvantage is that the diet requires preparing and cooking food at home for the 3 days. A meal-prep checklist is available to prepare the foods in advance before starting the diet.
Cabbage Soup Diet Plan: How To Do It
In theory, eating only cabbage soup for a week sounds simple. In practice, its not so easy, because you need to avoid these foods :
- No grains or starches
- No sugar in any form
- No desserts or sweets of any sort
- No alcohol
- Spinach and other leafy, non-starchy greens
- Salt and pepper to taste
- Spices such as sage, oregano, pepper, basil, parsley, thyme
The daily plan for this diet is as follows:
- Day 1: Unlimited cabbage soup and fruit, except bananas.
- Day 2: Along with cabbage soup, follow a low-carb diet that includes raw or cooked leafy vegetables and one baked potato. Avoid peas, corn, and beans.
- Day 3: Eat a lot of fruit, vegetables, and cabbage soup, but avoid baked potatoes and bananas.
- Day 4: Bananas , skimmed milk, and cabbage soup.
- Day 5: You may have 1020 ounces of beef or chicken and six fresh tomatoes, and you should drink at least six to eight glasses of water.
- Day 6: Cabbage soup, beef, and vegetables. You may substitute broiled fish for the beef, especially if you had beef the day before. Have some leafy greens. No baked potatoes.
- Day 7: You can have vegetables, brown rice, and unlimited fruit juice without added sugar.
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Side Effects Of Cabbage Soup Diet
Eliminating nearly half your calories doesnt come without a cost, most notably a drop in energy levels, poor gastrointestinal health, headaches, nausea, and excessive flatulence.
Stomach Issues: Many people experience cramping, stomach pain, constipation or diarrhea when they first begin this diet. This is a combination of changing your diet rapidly and reducing the normal nutrient content that your digestive system expects.
Flatulence: The most common and embarrassing side effect of a cabbage soup diet is the nearly constant flatulence. The gases released during cabbage digestion are unpleasant and difficult to avoid.
Nausea: Some people have experienced nausea, lightheadedness, muscle weakness and dizziness after a few days on a cabbage soup diet. This is largely due to the sudden drop in calories, particularly if you have a relatively fast metabolism, or are an active person. While many people choose this diet for weight loss, others use it to detoxify, but depriving your body of calories can be dangerous.
Headaches: Similar to nausea, headaches or even migraines can occur when on this diet, due to the lower energy levels in the body. It is important to drink a lot of water, as it can prevent headaches and help you feel full.
Mood Swings: If you have ever been extremely hungry, you know that it can affect your mood. Therefore, expect some emotional or unpredictable moments when your body is literally begging you to give it more calories.
Mayo Clinic Cabbage Soup Diet
Related
With rates of obesity climbing to nearly 36 percent of the adult population, weight loss in the United States has become a priority. While many people incorporate sound nutritional practices into their meals in an attempt to shed pounds, others turn to drastic “crash diets.” The cabbage soup diet — which is sometimes called the Mayo Clinic Cabbage Soup Diet — is often touted as a remedy for those who want quick weight loss. Despite its name, the Mayo Clinic has no association with this diet, and does not endorse its use.
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Instant Pot Cabbage Soup:
What Is The Nutritional Value Of Cabbage Soup
Since the cabbage soup recipes differ, there is no standard set of nutrition facts. However, on average, a bowl has about 50 to 100 calories . Other than the calories, the cabbage soup alone contains:
- Calcium: 64 mg
- Vitamin A: 960 IU
- Vitamin C: 51.9 mg
Therefore, if you take six cups of this magical soup, each containing about 66 calories, you will be consuming a total of 396 calories only. Adding the low-calorie foodstuffs and beverages outlined above, you will consume about 860 calories. On the days when fish or chicken are allowed, your calorie consumption will be about 1030 .
The soup is very high in sodium, and a cup contains about 3 to 5 grams of fiber from the vegetables used. The contents of most cabbage soup recipes offer about 5 grams of proteins, 13 grams of carbohydrates, and as little as 1 gram of fat .
Note that you can take as much as you want of the above foods on specified days until you are satisfied. If after the 7 days you still have more pounds to lose, experts suggest you wait for a fortnight before repeating the eating plan . Following it for over a week will lead to the deficiency of some key nutrients. So it is recommended that you only follow it for a week to jump-start a healthy, long-term diet plan.
The menu options are very limited, so you will get bored with this quickly. You will always feel hungry, weak, sometimes sick, lose concentration, feel lightheaded, irritable, and dizzy.
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Cabbage Soup Diet Recipe
- 1 bulb of garlic, sliced
- 1 lbs tomatoes, crushed
Instructions
Heat 2 tablespoons of olive oil in a large pot over medium heat. Saute all veggie except for cabbage and tomatoes in it. Bring to a boil and then reduce heat. Add fresh or dried herbs simmer 5 minutes and season to taste. Serve and enjoy!
Touted Health Benefits Of The Cabbage Soup Diet
Although there is no scientific evidence that suggests the cabbage soup diet is safe and effective for weight loss, eating cabbage soup alone as part of a balanced diet may be beneficial.
For example, a preliminary study on the effects of red cabbage consumption in obese mice found decreased cholesterol over the course of eight weeks. The study was published in December 2016 in the Journal of Agriculture and Food Chemistry, though its unclear whether the same results would be found in humans and in a randomized controlled clinical trial the gold standard for medical research.
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How Does The Cabbage Soup Diet Work
The concept is fairly simple: you make and eat as much cabbage soup as you want.
Generally though, people eat between two and three bowls per day.
Cabbage soup contains virtually zero calories, so the idea behind the diet is that you feel full while losing weight due to being in an intense calorie deficit.
While the cabbage element is naturally essential for this diet, you can eat other low-fat foods while on the plan. Mina, founder of Formulate Health, says, The soup doesnt only contain cabbage. Many recipes include green peppers, onions, mushrooms and other vegetables.
As well as cabbage soup, the diet allows you to start incorporating different fruits and vegetables in the first few days, and slowly reintroduces lean meats, dairy and rice towards the end of the 7 day program.
Alternative Cabbage Soup Sample Menu
In the meal plan are recipes for breakfast, lunch and dinner.
- 1 tbsp extra-virgin olive oil
- 150g / ¾ cup tomatoes, roughly chopped
- handful pitted black kalamata olives
- ½ red onion, finely sliced
- 50g / ½ cup feta cheese, crumbled
- small bunch mint leaves, chopped
- juice and zest ½ lemon
Instructions
- 300ml / 1 ¼ cups hot vegetable stock
- 200g can / 1 cup chopped tomatoes
- 200g can / 1 cup chickpeas, rinsed and drained
- 50g / ¼ cup frozen broad beans
- zest and juice ½ lemon
- coriander & bread to serve
Instructions
Dinner: Spicy Mediterranean Beet Salad
Nutrition
- 1 tsp crushed red chilli flakes
- mint leaves, chopped, to serve
Instructions
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I Feel So Tired On The Cabbage Soup Diet
If youre a person used to consuming foods with high energy values, its normal that a diet so low in calories makes you feel exhausted and even bored with the type of food.
When you feel like your energy levels drop too low, try eating some fruit, either in chunks or in smoothies. You can also try it by eating a baked potato but not every day!
All of this can help you improve your mood, but if you still feel like you cant take it anymore, maybe you should stop the diet.
