This is a diet plan that will help you lose those extra pounds that bother you so much. It's a very simple plan to follow, based mainly on eating cabbage and canned tuna in water. If you follow it strictly, you'll lose 2 kilos in 15 days.
To be able to put this dietary regimen into practice you will need to be in good health, drink as much water as possible daily, flavor all infusions with sweetener, eat natural tuna and raw cabbage and season food simply with salt and olive oil.
Example of daily menu:
Breakfast: 1 herbal tea, 1 slice of wholemeal toast spread with light cheese, 1 citrus fruit and 1 small skimmed yogurt.
Lunch: 1 cup of light broth, 150g of natural tuna, 1 portion of cabbage salad and 2 vegetables of your choice and 1 portion of light gelatin.
Snack: 1 herbal tea, 1 slice of wholemeal toast spread with light cheese, 1 citrus fruit and 1 small skimmed yogurt.
Dinner: 1 deep plate of salad made with tuna, cabbage and 5 other items of your choice and 1 portion of light gelatin.
Benefits of cabbage and tuna in a low-calorie diet
Cabbage is low in calories and rich in fiber , vitamins C and K, as well as compounds like glucosinolates and flavonoids with antioxidant potential. It has traditionally been used to relieve congestion , inflammation , and digestive discomfort. Tuna provides high-biological-value protein and Omega-3 fatty acids , aiding satiety and the maintenance of lean muscle mass; it's best to choose tuna packed in water to reduce fat and sodium. Avoid excessive consumption of canned tuna in oil and monitor how often you eat it due to its potential mercury content.
Cabbage Soup: Basic Recipe and Popular 7-Day Version
The popular cabbage soup diet involves consuming several bowls of fat-free homemade soup daily, along with other low-calorie foods on designated days. It doesn't require fasting or strict mealtimes, and its goal is to create a calorie deficit.
Basic soup recipe:
- 1/2 cabbage, 6 large onions, 6 peeled tomatoes, 2-3 celery stalks, 2 green peppers, salt and pepper.
- Water to cover (approx. 4 liters). You can use spices such as oregano, basil, turmeric or a touch of cayenne.
- Cover with water and cook for a few minutes. 30 minutes until the vegetables are tender.
- Optional: sauté beforehand with 1 teaspoon of olive oil and garlic to enhance flavor.
- If you prefer a smoother texture, blend lightly, knowing that it will be thicker.
Most widely used 7-day guide:
- Day 1: Unlimited fruits (except banana) + soup.
- Day 2: Raw or cooked vegetables (except corn and peas) + soup.
- Day 3: Fruits and vegetables (without banana) + soup.
- Day 4: Up to 8 bananas y skimmed milk + soup.
- Day 5: 300-500 g of lean meat (beef or poultry) and up to 6 tomatoes + soup. Hydrate well.
- Day 6: Lean meat with vegetables, grilled or oven-baked + soup.
- Day 7: Brown Rice, vegetables and sugar-free fruit juice + soup.
Results, limits and common side effects
Rapid weight loss is reported (up to 4,5 kg in a week), but much of it is water weight , and the diet is very low in calories. It is not intended for long periods or to meet all nutritional needs . It can cause flatulence due to the fiber in cabbage, fatigue due to the low carbohydrate intake, and excess sodium if you consume too much salty broth. It is crucial to limit it to short periods and, if you have any medical conditions, consult a healthcare professional.
Quick variation with tuna: occasional use and one-day example
The so-called tuna diet became popular due to its simplicity and cleansing effect, but it is restrictive and should not be followed for more than three days . It consists of canned tuna in water, accompanied by fruits and vegetables to ensure adequate micronutrients and fiber. Tuna provides approximately 22g of protein per 100g; fresh tuna contains around 108 kcal/100g; canned tuna in water contains around 128 kcal, and tuna in oil contains around 186 kcal, so it is best to choose canned tuna in water.
- Breakfast: Whole wheat toast with natural tuna, orange juice and an infusion.
- Midmorning: Fruit salad.
- Food: 1 cup of brown rice, green salad with 1 can of natural tuna and 0% yogurt.
- Snack: 1 fruit or 1 can of natural tuna.
- Price: 1 hard-boiled egg + 1 can of tuna + baked eggplant.
FAQ
Is it possible to train? With so few calories, limit exercise to low intensity . Avoid strenuous activity.
Why do I feel tired? Low carbohydrate intake reduces available energy, and the body goes into energy-saving mode.
What can I drink? Water, herbal teas, black coffee, and on certain days, skim milk . Avoid sugary drinks.
Does it require fasting or rigid schedules? No, soup and allowed foods of the day are prioritized without strict schedules.
How to avoid the rebound effect
After any quick weight loss plan, maintain a moderate calorie deficit , prioritize fruits, vegetables, legumes, and lean proteins (fish, chicken, eggs), reduce ultra-processed foods , sugars, and alcohol, and combine with regular physical activity . These guidelines improve adherence and solidify results.
This content is for informational purposes only and is not a substitute for medical advice . If you have any health conditions or concerns, consult a healthcare professional before making any changes to your diet.
