A soup diet typically serves as a short-term nutritional strategy aimed at facilitating rapid weight loss. Rather than adhering to a single, standardized soup diet, individuals can choose from a variety of soup-centric eating plans. Some of these plans exclusively consist of soups throughout the diet's duration, while others permit a select range of additional foods for consumption. The primary objective is to achieve quick weight loss, which is why most of these diets are intended to be followed for a brief period, generally spanning from 5 to 10 days.

This article delves into the various forms of soup diets, examining their advantages and drawbacks, as well as evaluating the effectiveness of a soup diet for weight loss.

Varieties of Soup Diets

There exists a multitude of soup diets, with several of the more widely recognized ones detailed below. However, it's important to note that there is currently no concrete research validating the effectiveness of these particular diets.

Broth-based Soup Diet

The broth-based soup diet typically spans 7 days, although some variations can extend to 10–14 days. Advocates of this dietary approach suggest that participants can shed up to 10 or even 20 pounds (approximately 4.5 to 9 kg) during this period. In a broth-based soup diet, cream-based soups are avoided due to their higher caloric and fat content. Instead, individuals are encouraged to enjoy homemade or canned broth soups featuring a blend of vegetables and proteins. While some programs strictly recommend consuming only broth-based soups, others may permit small portions of low-calorie options such as lean proteins, non-starchy vegetables, and fat-free dairy products.

Bean Soup Diet

One highly regarded bean soup diet is promoted by Michael Greger, MD, the author of “How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease.”  This diet promotes the consumption of Dr. Greger’s Champion Vegetable Bean Soup up to twice daily. Alongside the soup, participants can enjoy a variety of oil-free, plant-based foods including whole grains, fruits, and vegetables. While there are no strict calorie constraints, the diet advises limiting intake of energy-dense foods such as dried fruits and nuts to optimize weight loss results.

Unlike many other soup diets, Greger’s approach aims for a lifelong transition to a plant-based eating pattern. Advocates claim that participants can lose between 9–16 pounds (4–7 kg) within the initial week. Though there is no research specifically examining Greger’s bean soup diet, plant-based diets have been associated with improvements in both weight management and heart health.

Cabbage Soup Diet

The cabbage soup diet remains one of the most popular options, involving a 7-day meal plan centered around a broth-based soup featuring cabbage and other low-carb vegetables. In addition to cabbage soup, followers can enjoy one or two additional low-calorie options, such as skim milk or leafy green vegetables. By adhering closely to this meal plan, participants can expect to lose up to 10 pounds (4.5 kg) over the course of the week.

Chicken Soup Diet

This 7-day chicken soup diet entails consuming chicken soup for every meal except breakfast. For breakfast, you can choose from five low-calorie alternatives, including options like nonfat milk and yogurt, fat-free cheese, whole-grain cereal or bread, and fresh fruit. Throughout the day, the diet recommends consuming small portions of homemade chicken soup regularly. This method is believed to help curb cravings and promote a sense of satiety. The soup is intentionally low in calories and carbohydrates, composed of broth, cooked chicken, aromatic ingredients such as garlic and onions, and a variety of non-starchy vegetables, including carrots, turnips, broccoli, and collard greens.

Keto Soup Diet

Designed for individuals adhering to ketogenic (keto), paleo, or other low-carb eating plans, the keto soup diet claims it can facilitate weight loss of up to 10 pounds (4.5 kg) within just 5 days. Similar to the standard keto diet, this soup variation is characterized by low carbohydrates, high fats, and moderate protein intake. The program typically provides 1,200–1,400 calories daily, restricts carbohydrates to 20 grams per day, and limits the intake of nuts, dairy, and artificial sweeteners.

The plan suggests a consistent breakfast each day, consisting of eggs, butter, bacon, avocado, and unsweetened bulletproof coffee. Additionally, one low-carb, high-fat snack is permitted, such as celery paired with keto-friendly tuna salad. During the remainder of the day, participants consume four cups of keto soup, divided between lunch and dinner. The soup recipe features ingredients like chicken, bacon, olive oil, chicken broth, sun-dried tomatoes, mushrooms, and other low-carb vegetables and herbs.

Sacred Heart Soup Diet

Much like the cabbage soup diet, the Sacred Heart soup diet is another 7-day eating plan primarily based on a broth-based soup with non-starchy vegetables. While other low-calorie foods are permitted, the diet is quite specific regarding which foods can be consumed each day. When adhered to meticulously, the Sacred Heart soup diet claims participants can lose between 10–17 pounds (4.5–8 kg) in one week. With numerous variations of soup diets available, some impose stricter limitations on food choices, like the cabbage soup diet, while others offer greater flexibility, such as the bean soup diet.

Are Soup Diets Effective for Weight Loss?

Observational research indicates that individuals who frequently enjoy soup tend to maintain a lower body mass index (BMI) and are less likely to experience obesity compared to those who do not include soup in their diet. This intriguing association raises questions about the underlying reasons for the connection between soup consumption and body weight.

While it remains unclear why soup is associated with lower body weight, some studies propose that soup may enhance feelings of fullness. Consequently, incorporating soup into your daily meals could potentially lead to a reduction in overall calorie intake. It’s essential to acknowledge other variables that might contribute to this correlation, such as cultural practices or genetic factors distinguishing those who regularly indulge in soup from those who do not.

Regarding specific soup diets, scientific evidence supporting their effectiveness for weight loss is currently lacking. Nevertheless, as many soup diets involve a significant calorie reduction, following these plans is likely to result in weight loss. The principle is simple: the fewer calories consumed while on a soup diet, the more weight you are likely to lose.

However, it is crucial to be aware that similar to other low-calorie diets, the majority of weight lost within a span of 5 to 10 days may primarily be water weight rather than fat loss. Moreover, since these dietary regimens typically last for only about a week, there is a high possibility of regaining the lost weight unless one can transition to a more sustainable eating plan for weight management.

Interestingly, the bean soup diet, which encourages a shift towards a plant-based dietary approach, may offer better prospects for long-term success when compared to other soup diets. Overall, while regular soup consumption has been associated with lower body weight, there is still a lack of substantial research supporting the efficacy of soup diets for weight loss. However, due to their calorie-restricted nature, it is plausible that you will experience some short-term weight loss.

Potential Benefits of Soup Diets

Beyond facilitating rapid weight loss, soup diets present a range of additional advantages that can enhance your overall health and well-being. These include:

  • Boosted Vegetable Consumption. Incorporating a variety of vegetables is crucial as they are rich in essential vitamins and beneficial phytochemicals. Research has shown that a higher vegetable intake is associated with a lower risk of weight gain and obesity, making it a valuable aspect of any diet.
  • Enhanced Fiber Consumption. Given their high vegetable content, along with possible inclusion of beans, whole grains, or fruits, these diets can significantly contribute to your daily fiber intake. Increased fiber can help in curbing appetite and promoting a feeling of fullness.
  • Improved Hydration. Soup diets are an effective way to boost your daily water consumption. This is vital for supporting various essential bodily functions, and studies suggest that increased hydration can assist in weight loss initiatives.
  • Simple to Adhere To. Similar to other popular diets, soup diets typically come with clear and straightforward guidelines, making them user-friendly and easy to incorporate into your routine.
  • Promotion of Plant-Based Eating. Certain diets, such as the bean soup diet, can facilitate a shift towards more plant-based eating habits. Embracing a plant-centric diet has been associated with a lowered risk of obesity and can support weight loss efforts.

It is essential to remember, however, that merely engaging in 1 or 2 weeks of heightened vegetable, fiber, and water intake is unlikely to yield significant long-term benefits for weight and health unless these dietary changes are accompanied by sustainable lifestyle modifications.

Potential Drawbacks

Aside from the exceptions like Greger’s bean soup diet, a significant drawback of many soup diets is that they are typically not intended for extended use beyond 5 to 10 days. This limitation means that without a more sustainable eating plan to transition into afterward, it is likely that you will regain any weight lost during the diet period. Moreover, research indicates that drastically reducing calorie intake or achieving quick weight loss can lead to a decrease in your metabolic rate. Essentially, your body starts to burn fewer calories each day than it did prior to the diet.

Consequently, once you stop the diet, your slowed metabolism may create challenges in maintaining any weight loss achieved. Furthermore, soup diets, such as the cabbage soup diet and the Sacred Heart diet, are often quite limiting regarding the variety and quantity of foods permitted, raising concerns about potential nutrient deficiencies.

Although adhering to a restricted diet for a short span of 5 to 10 days is unlikely to cause significant nutrient shortcomings, especially if you are supplementing with a multivitamin, a considerable drop in calorie intake can lead to adverse effects. These may include symptoms such as dizziness, fatigue, or general weakness. Since most soup diets are designed for brief durations of 5 to 10 days, they do not represent long-term solutions for weight loss. Additionally, the drastic and quick reduction in calories can further hinder your metabolism, making it increasingly difficult to sustain any weight loss achieved.

The Bottom Line

Soup diets have gained immense popularity due to their potential to aid in significant weight loss within a brief period of 5 to 10 days. However, it's crucial to understand that much of the weight lost during these diets primarily stems from a reduction in water weight rather than actual fat loss. Moreover, since these diet plans are intended for only a short duration, there is a high likelihood of regaining any weight that may have been lost. Instead of resorting to restrictive soup diets, which may limit your overall nutritional intake, it is far more beneficial to incorporate various soups into a well-rounded, balanced weight loss plan. This approach not only helps in curbing appetite but also reduces overall calorie consumption, paving the way for sustainable and long-term success in your weight management journey.