A soup diet is generally a short-term eating plan designed to help individuals lose weight quickly. There are several soup diets. While some involve only eating soup throughout the diet, others also include a limited list of allowed foods. Since the idea is to lose weight quickly, most of these diets are only meant to last 5-10 days.
Types of soup diets
There are many types of soup diets, some of the most popular of which are listed below. Remember that there are currently no studies on the effectiveness of these specific diets.
Broth-based soup diet
Broth-based soup diets typically last 7 days. However, some can last up to 10-14 days. During this period, supporters of the broth diet claim that you can lose up to 4.5-9 kg. As part of a broth-based diet, cream-based soups are limited as they are higher in calories and fat. Instead, you are encouraged to consume broth-based soups, homemade or canned, that contain vegetables and protein.
While some programs recommend consuming only broth-based soups, others may allow small amounts of low-calorie options like lean protein, non-starchy vegetables, and fat-free dairy products.
bean soup diet
This diet calls for consuming bean soup up to twice a day. Besides soup, eat any plant-based food without oil, such as whole grains, fruits and vegetables. Although there is no calorie restriction, the diet recommends limiting the consumption of calorie-dense foods such as dried fruit and nuts for optimal weight loss results. Unlike other soup diets, this diet is intended to be a lifelong change to a plant-based diet. Proponents of this diet claim that one can lose 4-7 kg in the first week. There is currently no research on the bean soup diet. However, plant-based diets have been linked to benefits for weight loss and heart health.
The Cabbage Soup Diet
One of the most popular soup diets, the Cabbage Soup Diet is a 7-day eating plan that involves eating a chicken or vegetable-based soup that contains cabbage and other low-carb vegetables. In addition to cabbage soup, you can also eat one or two other low-calorie foods, such as skimmed milk or green leafy vegetables. If you follow the meal plan closely, the diet claims you can lose up to 4.5kg in 7 days.
keto soup diet
Designed for people on a ketogenic (keto), paleo, or other low-carb diet, the keto soup diet claims to help people lose up to 10 pounds in just 5 days. As with the general keto diet, the soup version is a low-carb, high-fat, moderate-protein eating plan. The program provides 1,200 to 1,400 calories per day, limits carbohydrates to 20 grams per day, and limits nuts, dairy, and artificial sweeteners.
The plan recommends eating the same breakfast every day, consisting of eggs, butter, bacon, avocado and unsweetened bulletproof coffee. A low-carb, high-fat snack is also allowed, such as celery with tuna salad suitable for the keto diet. The rest of the day you eat four cups of the keto soup, divided between lunch and dinner. The soup recipe contains ingredients such as chicken, bacon, olive oil, chicken, sun-dried tomatoes, mushrooms and other low-carb vegetables and herbs.
Are soup diets effective for weight loss?
Observational studies have shown that people who eat soup regularly tend to have a lower body mass index (BMI) and are less likely to be overweight compared to those who do not eat soup at all. Why soup is associated with lower body weight is unknown. Some studies suggest that soup can help increase feelings of fullness. So, eating soup regularly can help reduce the number of calories you consume per day.
It is also important to consider other factors that may explain this relationship, such as cultural or genetic differences between people who regularly eat soup and those who do not. In general, more rigorous, long-term studies are needed to confirm the potential weight loss benefits of soup consumption.
However, since most soup diets result in a significant reduction in calories, it will likely help you lose weight. And the fewer calories you consume while on the soup diet, the more weight you lose. Just keep in mind that like other low calorie diets, most of the weight loss during the 5-10 days is likely to be from water loss rather than fat loss. Plus, since diets typically only last a week or less, you’ll likely regain the weight you lost unless you’re able to switch to a more sustainable diet. Because the Bean Soup Diet recommends switching to a plant-based way of eating, it may have better long-term success than other diets.
Potential benefits of a soup diet
In addition to helping you lose weight quickly, soup diets can offer other benefits, including:
– An increase in the consumption of vegetables. Vegetables provide essential vitamins and beneficial plant compounds. In addition, increased consumption has been associated with a reduced risk of weight gain and obesity.
– Increase in fiber consumption. Since they are often high in vegetables and sometimes contain beans, whole grains or fruit, these diets can provide a decent amount of fiber, which can help curb appetite.
– Increased water intake. These diets can improve water intake throughout the day. In addition to supporting many important body functions, research suggests that increasing water intake can aid in weight loss.
– Easy to follow. Like other fad diets, soup diets usually have strict guidelines that make them easy to follow.
– Encourage a plant-based diet. Some, like the Bean Soup Diet, can help you transition to a more plant-based diet. Adopting a plant-based diet has been linked to a reduced risk of obesity and aid in weight loss.
But keep in mind that a week or two of increasing your intake of vegetables, fiber and water is unlikely to have any significant beneficial effect on weight and long-term health, unless following this diet helps you make lasting changes to your lifestyle.
Disadvantages of a soup diet
One of the major drawbacks of soup diets is that most of them are not designed to be followed for more than 5-10 days. Therefore, unless you have a more sustainable diet to transition to, you will likely regain the weight you lost while on this diet.
Studies also suggest that when you severely restrict caloric intake or rapidly lose a sustained amount of weight, your metabolism slows. This means that your body starts burning fewer calories per day than before. Therefore, the drop in your metabolism after you stop the diet can make it harder to maintain your weight loss.
Since soup diets such as the cabbage soup diet are quite restrictive in terms of the types and amounts of food allowed, there is a risk of nutrient deficiencies.
Although restricted eating for only 5-10 days is unlikely to cause serious nutrient deficiencies, especially if you take a multivitamin, a significant reduction in calorie intake can lead to side effects, such as dizziness, weakness or fatigue.
Soup diets have become popular for their ability to help you lose a significant amount of weight in just 5-10 days.