Cabbage Soup Diet Recipe: Mayo Clinic Style & 7-Day Plan

Ever wondered about the famous “Mayo Clinic Cabbage Soup Diet” for quick weight loss? You’ve likely heard whispers of dramatic results, perhaps even seen a mayo clinic cabbage diet recipe circulating online. Many people dive into restrictive diets hoping for a fast fix, often feeling confused by conflicting information or overwhelmed by complex plans, only to find the results fleeting and the process unsustainable.

The popular “Cabbage Soup Diet” recipe, often misattributed to the Mayo Clinic, is a short-term, highly restrictive plan centered around a specific vegetable soup. It involves eating unlimited soup alongside a strict daily food schedule for 7 days, but it is not endorsed by the actual Mayo Clinic due to nutritional inadequacy and lack of long-term effectiveness.

If you’re curious about this diet – what the commonly shared mayo clinic cabbage diet recipe actually involves, how the 7-day plan works, and critically, whether it’s safe or effective – you’re in the right place. We’ll debunk the myths, provide the widely known (but unofficial) recipe, analyze the plan’s structure, and critically examine the potential benefits versus the significant health risks, drawing on expert perspectives. Forget the hearsay; get the evidence-based facts you need to make informed decisions about weight loss and nutrition.

Key Facts:
* Misattributed Origin: The Cabbage Soup Diet is not associated with or endorsed by the actual Mayo Clinic; this is a widespread myth. The Mayo Clinic promotes balanced, sustainable eating plans.
* Rapid (but Temporary) Weight Loss: Users might lose 5-10 pounds in a week, primarily due to severe calorie restriction and water loss, not sustainable fat loss.
* Nutritionally Deficient: The diet is critically low in protein, healthy fats, complex carbohydrates, and essential vitamins and minerals, making it unsuitable for more than a few days.
* Unsustainable Plan: Its restrictive nature makes it extremely difficult to follow long-term, often leading to rebound weight gain once normal eating resumes.
* Potential Side Effects: Common side effects include fatigue, dizziness, irritability, flatulence, bloating, and potential nutrient deficiencies if followed repeatedly or for extended periods.

Is the Cabbage Soup Diet Really from the Mayo Clinic?

Let’s clear this up immediately: No, the popular “Cabbage Soup Diet” is not endorsed by or associated with the Mayo Clinic. The Mayo Clinic promotes balanced, sustainable approaches to weight loss and has officially disavowed any connection to this restrictive fad diet due to nutritional concerns. This diet plan, often shared under names like “Mayo Clinic Cabbage Soup Diet,” “Sacred Heart Diet,” or “Military Diet,” is a classic example of a fad diet gaining traction through misattribution to a reputable institution.

The actual Mayo Clinic focuses on lifestyle changes, healthy eating patterns emphasizing whole foods, and regular physical activity for long-term weight management and overall health. They offer resources and guidance based on scientific evidence, starkly contrasting the short-term, nutritionally incomplete Cabbage Soup Diet. Believing this diet comes from the Mayo Clinic lends it undeserved credibility.

Understanding the “Mayo Clinic” Misnomer

So, why the confusion? The term “Mayo Clinic Cabbage Soup Diet” is a misnomer. This fad diet gained popularity independently, likely circulating through photocopies, emails, and eventually the internet for decades. Its exact origins are murky, but it was incorrectly linked to the Mayo Clinic somewhere along the way, possibly in an attempt to give it legitimacy.

The real Mayo Clinic actively distances itself from such plans. Their official website and publications offer evidence-based dietary advice, which looks nothing like the 7-day cabbage soup regimen. It’s crucial to differentiate between health information actually from the Mayo Clinic and diets that merely use its name without authorization.

What the Mayo Clinic Actually Recommends for Weight Loss

Instead of quick fixes like the cabbage soup diet, the Mayo Clinic recommends sustainable weight loss through balanced nutrition focusing on whole foods like lean proteins, whole grains, fruits, vegetables, and healthy fats, rather than restrictive short-term diets. Their approach emphasizes:

• Balanced Macronutrients: Ensuring adequate intake of protein, carbohydrates, and fats.
• Whole Foods: Prioritizing unprocessed foods like fruits, vegetables, lean meats, fish, whole grains, and legumes.
• Portion Control: Understanding and managing serving sizes.
• Regular Physical Activity: Incorporating exercise into a daily routine.
• Behavioral Changes: Addressing eating habits and lifestyle factors for long-term success.
• Hydration: Drinking plenty of water.

This contrasts sharply with the Cabbage Soup Diet’s severe restrictions and nutritional imbalances.

What is the Cabbage Soup Diet Recipe (Often Called Mayo Clinic Style)?

Despite its lack of affiliation with the renowned medical center, a specific recipe is consistently associated with this diet. The popular Cabbage Soup Diet recipe includes chopped cabbage, green onions, green peppers, canned tomatoes, carrots, celery, onion soup mix (optional), seasonings, and water/broth. Vegetables are simmered until tender. This recipe is not officially from the Mayo Clinic. It’s a simple, vegetable-heavy soup intended to be consumed in large quantities throughout the 7-day diet period.

Below is the widely circulated recipe often mistakenly called the “Mayo Clinic Cabbage Diet Recipe”.

Ingredients List for the Cabbage Soup

• 1 large head of cabbage, chopped or shredded
• 6 large green onions (scallions), chopped
• 2 green bell peppers, chopped
• 1-2 cans (14.5 oz each) diced tomatoes (undrained)
• 3 large carrots, chopped
• 1 bunch of celery, chopped
• 1 package (1 oz) dry onion soup mix (optional, adds sodium)
• 6-8 cups water or vegetable broth (low-sodium preferred)
• Salt and pepper to taste
• Optional seasonings: Garlic powder, onion powder, dried herbs (parsley, oregano, basil), cayenne pepper, curry powder

Step-by-Step Cooking Instructions

1. Prepare Vegetables: Wash and chop all fresh vegetables (cabbage, green onions, peppers, carrots, celery).
2. Combine Ingredients: Place all chopped vegetables, canned tomatoes (with juice), and the optional dry onion soup mix into a large stockpot or Dutch oven.
3. Add Liquid: Pour in the water or vegetable broth, ensuring the vegetables are covered. Add more liquid if needed.
4. Season: Add salt, pepper, and any other desired seasonings. Go easy on salt, especially if using the soup mix or regular broth.
5. Boil and Simmer: Bring the soup to a boil over medium-high heat. Once boiling, reduce heat to low, cover the pot, and let it simmer for at least 30-45 minutes, or until all vegetables are tender.
6. Adjust Seasoning: Taste the soup and adjust seasonings as needed before serving.

Tips for Flavor and Storage

• Boost Flavor: Use low-sodium vegetable broth instead of water for a richer taste. Adding herbs like parsley, basil, or oregano, or spices like cumin or paprika can enhance flavor without adding sodium. A bay leaf during simmering also adds depth.
• Lower Sodium: Omit the dry onion soup mix entirely and season with herbs, spices, garlic powder, and onion powder for a significantly lower-sodium version.
• Variations: Some versions add mushrooms or V8 juice. While not traditional, feel free to add other non-starchy vegetables if desired, but stick to the core recipe for the “diet” version.
• Storage: The soup is easy to make and can be stored in the refrigerator for several days (up to 5 days) in an airtight container. It can also be frozen in portions for longer storage. Reheat gently on the stovetop or in the microwave.

Here’s a video showing a typical preparation:

How Does the 7-Day Cabbage Soup Diet Plan Work?

The core of this diet isn’t just the soup; it’s the highly structured, restrictive 7-day eating plan that accompanies it. The 7-Day Cabbage Soup Diet involves eating unlimited cabbage soup plus specific foods each day: Day 1 (fruit, no bananas), Day 2 (vegetables, no starchy ones), Day 3 (fruits/veg), Day 4 (bananas/skim milk), Day 5 (beef/chicken/fish & tomatoes), Day 6 (beef/veg), Day 7 (brown rice/veg/juice). The premise is severe calorie restriction combined with specific food combinations believed by proponents (incorrectly) to maximize fat burning.

The rules are strict: eat as much cabbage soup as you want whenever you feel hungry, stick only to the allowed foods for each specific day, and drink plenty of water. No other foods or beverages (except black coffee, unsweetened tea, and cranberry juice on some days) are typically permitted. This original cabbage soup diet 7 day plan is designed for short-term, rapid weight loss.

Daily Food Allowances (Day 1-7 Overview)

Here’s a typical breakdown of the food allowances for each day, alongside unlimited cabbage soup:

• Day 1: Fruits only (except bananas). Cantaloupe and watermelon are often recommended due to lower calories. Unlimited soup.
• Day 2: Vegetables only (raw or cooked, except starchy ones like potatoes, corn, peas). Focus on leafy greens. One baked potato with butter or oil is allowed, often specified for dinner. Unlimited soup.
• Day 3: Fruits (except bananas) and vegetables (except starchy ones). As much fruits and vegetables as you want (nothing starchy) and as much cabbage soup as you want. Unlimited soup.
• Day 4: Bananas (up to eight) and skim milk (as much as you want). This day is supposed to lessen cravings for sweets. Unlimited soup.
• Day 5: Beef (10-20 oz), chicken (skinless), or fish. Plus, up to six fresh tomatoes. Drink at least 6-8 glasses of water to flush uric acid. Unlimited soup.
• Day 6: Beef (or chicken/fish) and vegetables (except starchy ones). Eat to your heart’s content of protein and veggies. Unlimited soup.
• Day 7: Brown rice, unsweetened fruit juices, and vegetables (non-starchy). Unlimited soup.

What Can I Eat on Day 3 of the Cabbage Soup Diet?

On Day 3 of the Cabbage Soup Diet, you can eat unlimited cabbage soup, fruits (except bananas), and vegetables (except starchy ones like potatoes). Combining fruits and vegetables is the focus for this day. This means you can enjoy apples, berries, oranges, melon, leafy greens, broccoli, peppers, celery, etc., alongside your soup servings throughout the day. No potatoes, corn, peas, or bananas are allowed on Day 3.

How Many Bananas Can I Eat on the Cabbage Soup Diet?

Bananas are specifically introduced on Day 4. On Day 4 of the Cabbage Soup Diet, you are typically allowed to eat up to eight bananas throughout the day, along with several glasses of skim milk and unlimited cabbage soup. This day is uniquely focused on these specific foods, purportedly to replenish potassium and calcium while satisfying sweet cravings.

What Are the Potential Benefits and Risks of the Cabbage Soup Diet?

Like most fad diets promising rapid results, the Cabbage Soup Diet comes with a mix of claimed benefits (mostly short-lived) and significant risks acknowledged by health professionals. The Cabbage Soup Diet may lead to quick short-term weight loss (often water weight). However, risks include nutrient deficiencies, fatigue, potential muscle loss, high sodium intake, and it being unsustainable long-term. Experts generally advise against it.

It’s crucial to weigh the fleeting possibility of dropping a few pounds quickly against the considerable downsides and lack of long-term health benefits. This diet is generally not considered a safe or effective strategy for sustainable weight management.

Claimed Benefits: Quick Weight Loss?

The primary allure of the Cabbage Soup Diet is its promise of rapid weight loss. You might lose 5-10 pounds in a week on the cabbage soup diet due to its very low calorie nature and high water content, but much of this is likely water weight and not sustainable fat loss. The extremely low calorie intake forces the body to use stored glycogen, which binds water. As glycogen depletes, water is released, leading to a quick drop on the scale.

However, this isn’t true fat loss. Once normal eating resumes, glycogen stores are replenished, and the water weight typically returns quickly. The diet doesn’t teach healthy eating habits or support long-term fat reduction.

Key Takeaway: While you might see the scale number decrease rapidly, this is mostly temporary water loss, not the fat loss needed for lasting health improvements.

Significant Disadvantages and Health Concerns

The list of downsides is considerably longer and more serious than the claimed benefits. Disadvantages of the cabbage soup diet include severe nutritional deficiencies (lacking protein, fats, essential nutrients), being unsustainable, potentially high sodium, causing fatigue, gas, and bloating. Most health experts do not recommend it.

Key concerns include:

• Nutritional Imbalance: Extremely low in protein, healthy fats, iron, calcium, B vitamins, and other essential nutrients. This can lead to fatigue, dizziness, irritability, and potentially muscle loss if followed for longer periods or repeatedly.
• Unsustainability: The highly restrictive nature makes it boring and difficult to stick to, leading to feelings of deprivation and often ending in binge eating afterward. It teaches no sustainable healthy habits.
• High Sodium: If using packaged onion soup mix and regular canned tomatoes or broth, the diet can be high in sodium, potentially impacting blood pressure.
• Gastrointestinal Issues: Cabbage is high in fiber and certain sugars that can cause significant gas, bloating, and abdominal discomfort for many people.
• Water Weight Loss: As mentioned, the rapid weight loss is primarily water, leading to quick regain.
• Lack of Energy: Severe calorie restriction often results in fatigue, weakness, and difficulty concentrating.
• Not Suitable for Everyone: People with certain medical conditions (like diabetes, kidney issues, or digestive disorders) should absolutely avoid this diet. It’s not recommended for pregnant or breastfeeding women.

Tip: Always consult a healthcare professional or registered dietitian before starting any restrictive weight-loss diet, especially one as unbalanced as the Cabbage Soup Diet.

FAQs About the Mayo Clinic Cabbage Diet Recipe & Plan:

Here are answers to some frequently asked questions regarding the Cabbage Soup Diet, including its variations and safety:

Can I use a different type of cabbage for the soup?

Yes, while green cabbage is traditional, you could experiment with Savoy or Napa cabbage. The core idea is a low-calorie, high-fiber vegetable base. However, the flavor and texture will change slightly.

Is the Cabbage Soup Diet safe for everyone?

No, it is not safe for everyone. Due to its severe nutritional deficiencies and restrictive nature, it’s particularly risky for individuals with diabetes, kidney problems, eating disorders, or other chronic health conditions. Pregnant or breastfeeding women and adolescents should also avoid it. Always consult a doctor before starting.

What happens after the 7-day diet is over?

Most people regain the weight lost (primarily water weight) very quickly once they return to their normal eating habits. The diet doesn’t provide a transition plan or teach sustainable eating, making rebound weight gain highly likely.

Can I add chicken or other protein to the cabbage soup recipe?

Adding protein like chicken, beans, or lentils would make the soup more nutritionally balanced and filling. However, this deviates from the strict Cabbage Soup Diet plan, which relies on severe calorie restriction and only allows protein on specific days (Day 5 & 6). Adding protein makes it a healthier soup, but not the “diet” soup.

Is the “Mayo Clinic Soup Diet for Heart Patients” the same thing?

No. This is another common misnomer, often conflating the Cabbage Soup Diet with dietary recommendations sometimes given short-term pre-surgery, or confusing it with the “Sacred Heart Diet” (which is also largely considered a fad diet and not endorsed by Sacred Heart Medical Center). Actual dietary plans for heart patients focus on long-term heart health through balanced nutrition (low sodium, healthy fats, high fiber), not short-term restrictive soup diets.

Where can I find a PDF version of the Mayo Clinic cabbage diet recipe?

Searching for a “mayo clinic cabbage diet recipe pdf” will likely yield results for the unofficial, widely circulated Cabbage Soup Diet recipe discussed here. Remember, the Mayo Clinic does not endorse or provide an official recipe for this diet. Any PDF found under this name is based on the popular misattribution.

Can I drink coffee or tea on the Cabbage Soup Diet?

Generally, black coffee (no milk, cream, or sugar) and unsweetened tea are permitted. Some versions restrict caffeine. Water is the primary recommended beverage. Sugary drinks are strictly forbidden.

What are some healthier alternatives to the Cabbage Soup Diet for weight loss?

Focus on balanced, sustainable approaches. This includes eating plenty of vegetables, fruits, lean proteins, whole grains, and healthy fats in appropriate portions. Consulting a registered dietitian for a personalized plan or following evidence-based guidelines like the Mayo Clinic Healthy Weight Pyramid or the Mediterranean diet are far healthier alternatives.

Why is this diet sometimes called the “Sacred Heart Diet”?

Similar to the Mayo Clinic misnomer, the diet was also incorrectly attributed to Sacred Heart Medical Center at some point, likely to lend it credibility. Reputable medical institutions do not endorse such nutritionally inadequate fad diets.

Will I gain the weight back after stopping the diet?

Yes, it is highly probable. Since the weight lost is mostly water and the diet doesn’t build sustainable habits, returning to previous eating patterns almost invariably leads to regaining the lost weight, sometimes even more.

Summary: Key Takeaways on the Cabbage Soup Diet

Wrapping up our deep dive into the mayo clinic cabbage diet recipe and plan, let’s recap the most crucial points:

• Not from Mayo Clinic: The diet is categorically not endorsed by or affiliated with the Mayo Clinic. Any claims otherwise are false.
• The Recipe: A simple vegetable soup (cabbage, onions, peppers, tomatoes, carrots, celery) often seasoned with onion soup mix (high sodium) or herbs/spices.
• The 7-Day Plan: Extremely restrictive, allowing unlimited soup plus specific food groups each day (fruits, veggies, bananas/milk, protein, brown rice on different days).
• Weight Loss: Can cause rapid (5-10 lbs) short-term weight loss, but this is primarily water weight, not sustainable fat loss.
• Major Risks: Nutritionally deficient (lacks protein, fat, essential vitamins/minerals), unsustainable, can cause fatigue, bloating, gas, and potentially lead to nutrient deficiencies or disordered eating patterns.
• Expert Opinion: Overwhelmingly discouraged by registered dietitians and health professionals as an unhealthy and ineffective long-term weight loss strategy.
• Sustainability: Rebound weight gain is extremely common after completing the 7-day cycle.

Ultimately, while the idea of quick weight loss is tempting, the Cabbage Soup Diet is a classic fad diet with significant drawbacks and no basis in sound nutritional science or endorsement from reputable institutions like the Mayo Clinic. For lasting health and weight management, focus on balanced nutrition, regular activity, and sustainable lifestyle changes.

What are your thoughts on fad diets like this one? Have you ever tried the Cabbage Soup Diet? Share your experiences or questions in the comments below! If you found this information helpful, please consider sharing it with others who might be curious about this popular diet myth.