A Very Healthy Cabbage Soup Diet (Modified) That Speeds Up Your Weight Loss Efforts

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The cabbage soup diet has been around since 1980s and was popularized due to many who reported losing about 10 pounds of weight within a week. Some reported losing more, some less, but that really depends on how much you have to lose in the first place, and various factors come into play.

cabbage soup diet

What Is The Cabbage Soup Diet?

The cabbage soup diet is supposed to be a 7-day food plan designed around eating a low-calorie cabbage soup. One is supposed to substitute every meal with portions of homemade cabbage soup, drastically reducing your daily calorie intake to help you lose weight rapidly. Each day, you are allowed to eat small amount of foods according to the program.

There are many versions of the cabbage soup out there with slight variations. Most of them come with a list of what you can eat and what you cannot, and they vary every day, so you will have to follow them closely when you decide to go with any of these programs.

The cabbage soup diet is said to be a “fad diet”—meaning that you will lose weight as long as you’re on the diet and the weight will all come back when you go back to your normal, regular eating. Some critics have said that the cabbage soup diet is even dangerous as you may “starve”, and that the diet is not nutritionally sound.

I can relate to all that. Which is why I have designed my very own cabbage soup diet that I have used on myself and clients, that work beautifully. Read on to find out …

My Modified Cabbage Soup Diet

My modified cabbage soup diet is simple to follow. I call it an “almost liquid diet” that is like juice fasting, providing your body with rich nutrients, keep you full (not hungry), and one that you can do for a longer period than just seven days to lose more weight, if desired.

I include several ingredients in my modified cabbage soup recipe that are not found in cabbage soup recipes out there—ingredients that are anti-inflammatory, and that help speed up weight loss naturally and healthily.

Why Does My Modified Cabbage Soup Recipe Work Like A Dream?

This cabbage soup recipe works really well when you are already eating reasonably “clean” but find that your weight loss efforts are not going as fast as you’d like. This will help speed up your efforts and with good, healthy reasons! If you’re not already eating “clean”, then try eating only this cabbage soup as a detox diet and you will see an improvement to your health and energy level.

I love doing my cabbage soup diet especially during the cold months—a hot bowl of soup is soothing to the soul, mind and body. Well, in warmer months, I turn to juice feasting!

Sure, I hear you say that cooking destroys the nutrients. Partly true. Yes, vitamins and enzymes get destroyed in heat, especially in making soup. But the beauty in a vegetable soup such as this is that, the phytonutrients (plant nutrients) and minerals get leached into the soup that you can consume and still benefit from it.

Low-Calorie Ingredients That Are Anti-Inflammatory And Healing

Consider these ingredients that go into my modified cabbage soup recipe. They are all very low in calories, are nutrient-dense and anti-inflammatory. Each of these ingredients are hand-picked for their different unique healing properties, that at the same time, contribute to ease your weight-loss efforts.

And who says there is no protein? Every one of these vegetables contain a small amount of protein that is sufficient for your daily needs. You do not need a lot of protein when you’re trying to lose weight, only when you’re trying to build body mass.


cut cabbage

Of course, cabbage is the main ingredient in this soup recipe. Cabbage is low in calories and high in fiber. Like all cruciferous vegetables, cabbage contains sulforaphane that is an anti-inflammatory compound. It promotes detoxification of the liver and kidneys, and improves regularity that will gently help in weight loss in a safe and healthy way.


Celery contains organic sodium that helps reduce blood pressure, and to promote a healthy and normal kidney function by aiding elimination of toxins from the body. Adding celery in the soup helps the kidneys to function better and also reduce inflammation caused by arthritis and gout. In your weight loss efforts, it helps to curb your cravings for sweets and rich food.

Sweet Potato

Sweet potatoes are a natural anti-inflammatory food that has over 1000x more beta-carotene than white potatoes and are loaded with many nutrients. It provides fiber that helps your regularity, stabilize and lower insulin resistance. Sweet potatoes are a low-calorie food, that makes an excellent addition to your diet when you are trying to lose weight. It bulks up and keep you feeling full and satisfied for longer, yet is non-fattening.


Carrots are another anti-inflammatory food that are helpful for cleansing the liver and kidneys. It is rich in fiber, is diuretic and helps to eliminate excess fluids in the body, reducing water retention. It adds a nice sweetish flavor to your cabbage soup.


Tomatoes have antioxidant and diuretic properties and help improve the digestive function. It also helps detoxify the liver and kidneys. Tomatoes are added to the soup for its slight acidity that helps drive the nutrients into your cells.


assorted mushrooms

You can use any type of mushrooms for your soup. I usually use the enoki or cremini mushrooms and they blend in perfectly with the taste. Mushrooms contain high levels of antioxidants and minerals that protect your body from free radicals damage, while boosting your immune system.

Garlic and Ginger

Garlic and ginger are both excellent anti-microbial foods that act as natural antibiotic and immune enhancer to neutralize the free radicals in your body. They are also effective blood-thinners that protect your body against blockages of blood flows by clots. Both garlic and ginger have superior qualities in detoxifying your body and are also added to enhance the taste of the cabbage soup.

Turmeric Powder

Curcumin is a compound found in turmeric, that is responsible for many health benefits including the ability to reduce inflammation, relieve symptoms of arthritis and protect against certain cancer. Turmeric powder is added to enhance the taste of the cabbage soup, and you also enjoy its benefits of liver cleansing and an overall better health.

Cumin Seed Powder

Some of the unique health benefits of cumin seeds include its ability to speed up your body metabolism and reducing your appetite (or cravings) for unhealthy food. Studies show that cumin seeds can help your body to digest and absorb lipids (fats) efficiently. Cumin seeds have many other benefits, but more importantly, it is added in the soup to triple and speed up your weight loss result.

White Pepper Powder

White pepper contains piperine that helps improve the absorption of turmeric. It also contains capsaicin that generates heat to relieve pain that results from arthritis and muscular swelling or spasms.

Like cayenne pepper, it has the ability to burn fats, helping in your weight loss efforts. Its many other health benefits include promoting heart health, regulating blood pressure, providing relief to cough and nasal congestion, and improving digestive health. Adding white pepper powder in the soup gives it that extra kick that is really pleasing to the palate.

Natural Sea Salt

I recommend using only natural sea salt for its outstanding health benefits. Sea salt contain over 84 minerals so this is one way you can ingest these minerals naturally. Sea salt helps to regulate blood pressure, prevent over-acidity in the body and relieve edema (water retention)—all goes toward helping with your weight loss efforts, safely.

Chicken Bones

Finally, chicken bones or just chicken meat, is optional for this cabbage soup recipe. Always get organic chicken bones/meat when you can. Free-range chickens that are raised without antibiotics are preferred. It’s a nice addition that makes the cabbage soup rich and tasty.

My Modified Cabbage Soup Recipe

(Takes about 30 mins to prepare)


  • 600-700gm (1.5lbs) meaty bone
  • ¼ head of green cabbage, chopped
  • 2 sticks of celery, cubed (optional)
  • 1 big sweet onions, peeled and cubed
  • 1 carrot, cubed
  • 1 medium-sized sweet potato, peeled and cubed
  • 1 box of cremini mushroom (about 6-8oz), sliced
  • 2 tomatoes, sliced – seeds removed
  • 3-4 cloves garlic, crushed
  • 1 knob of ginger, remove skin and sliced thin
  • 1 teaspoon turmeric powder
  • 1 teaspoon cumin seed powder
  • 1 teaspoon white pepper powder
  • Seasalt to taste


  1. In a large stainless steel stock pot, add the washed bone-meat and fill up the pot to half full (about 2.5L or 85oz of water)
  2. Put on the stove on high heat to boil. Once boiled, the meat scum comes up to the top, scoop and remove it.
  3. Turn heat down to low (about #3). Add in turmeric, cumin and pepper powder. Stir.
  4. Add everything else—cabbage, celery, onion, carrot, sweet potato, mushroom, tomatoes, garlic, and ginger.
  5. Put on the lid and let simmer for about 80-90 minutes.
  6. Add seasalt to desired taste (Tip: Add salt in gradual increment, to the point that the soup tastes “sweet” – that’s your magic amount of salt.)
  7. Serve hot and enjoy!


How much weight can I expect to lose on the cabbage soup diet?

It depends on your body weight at the time you start, whether you have much water and fat to lose in the first place. Some have reported to lose up to 10 pounds in a week. Some people will lose more, some will lose less.

Can you eat anything else when on the cabbage soup diet?

The cabbage soup will be your replacement meals. So, you will eat it 2-3 times a day, as much as you want. In between soups, you may eat whole, fresh fruits and vegetables if you are still hungry. For best result, it is better to avoid all processed, sugar and baked foods, and foods high in fats during your cabbage soup diet. When you feel hungry, eat more soup.

What can you drink when on the cabbage soup diet?

You are still required to drink plenty of water. Go here to find out how much water you need to drink daily to stay hydrated. In between soups, you may also drink herbal teas and freshly-extracted juices, on top of eating the foods mentioned above.

For how long must you go on this cabbage soup diet?

It is entirely up to you, how long you wish to go on this cabbage soup diet. To see any result, it is best to do it for at least seven days. With this modified cabbage soup diet, you may go for as long as 28 days without any issues. The soup contains many nutrients that you don’t otherwise get from the standard American diet.

Can you drink coffee when on the cabbage soup diet?

If you occasionally need a boost of caffeine, black, unsweetened freshly brewed coffee is acceptable to drink for its antioxidant content. Allow yourself no more than one cup a day.

Does the cabbage soup diet detoxify?

When you stop putting harmful foods in your mouth, your body detoxifies. So yes, going on a cabbage soup diet is a form of detoxification. Most of the ingredients that go into making the soup are anti-inflammatory and help cleanse the liver and kidneys. And yes, you may expect to feel healthier, lighter and more energetic after the 7-day (modified) cabbage soup diet. You may go on it for up to 28 days if you like.

How do you store the cabbage soup?

If you cooked a big pot of the soup per the recipe given above, most likely you will not be able to finish it in one day. At the end of the day when the pot is cooled, you may put the whole pot (with the lid on) in the fridge. For the next day, boil only what you want to eat in a smaller pot, and keep the rest refrigerated till when you need it again. You should be able to go through the entire pot within 3-4 days, and you can start cooking another pot of goodness!


Some of the links I post on this site are affiliate links. If you go through them to make a purchase, I will earn a small commission (at no additional cost to you). However, note that I’m recommending these products because of their quality and that I have good experience using them, not because of the commission to be made.

About Sara Ding

Sara Ding is the founder of Juicing-for-Health.com. She is a certified Wellness Health Coach, Nutritional Consultant and a Detox Specialist. She helps busy men and women identify their health issues at the root cause, in order to eliminate the problems for optimum physical/mental health and wellbeing.

Show comments (4)


  1. I also have another question about cabbage soup diet! Can I sprinkle parm on soup and also is pineapple allowed on days that u can have fruit

  2. I cooked your recipe – it was so delicious with the spices and sweet potato.

  3. Susan Collins

    I’m starting this tomorrow. I have done this before but not with your recipe and I expect good results.

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