There are many different variations of the soup diet. Soups made with meat are encouraged along with plant-based soups. If you cook your soup at home, choose low sodium broth to make your recipe. Soup consumption is associated with a reduced risk of overweight and obesity but not metabolic syndrome in US adults: NHANES 2003-2006. se skin milk for cream soups; or, instead of milk, you can use pureed white beans to thicken soup. Plus, if you follow one of these programs and reduce your weight substantially in a week or two, the weight is likely to come back when you resume your regular eating style. Unlike some other quick weight loss diets, you may be able to consume enough calories on the soup diet. That means no cream in your coffee or glass of milk with your lunch. Some research has shown that eating soup may help you eat less overall and, as a result, lose weight. The soup diets that follow a low-carb eating style use vegetables that have a lower glycemic index including turnips, cauliflower, and collard greens. Others allow you to consume one typical meal each day and two other meals that consist solely of soup. In general, most soup diets require that you make soup using a clear broth as the base. Vegetables in soup contain many vitamins, such as A and C. Cream soups supply calcium and vitamin D. Most soups, if made with lean meat, are low in fat, making them a good choice for anyone concerned about fat in his diet. Beans also give you fiber. Check with your doctor or nutritionist to determine the optimal caloric target that is best for you. That's 4 ½ cups. Generally, these diets avoid higher carbohydrate veggies such as carrots and potatoes. Curr Opin Clin Nutr Metab Care. However, this concern about kale is a questionable claim made by online proponents of this eating plan and is not supported by science. and You can use up leftovers in a soup pot and create new variations of favorite recipes, since soup lends itself to experimentation. may earn compensation through affiliate links in this story. 2011;14(4):385-390. doi:10.1097/mco.0b013e328346df36, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Since that time, other soup-based diets have popped up to accommodate different eating styles, tastes, and diet trends. 2011;111(1):137-42. doi:10.1016/j.jada.2010.10.004, Zhu Y, Hollis JH. Studies evaluating soup-only diets are lacking. This means that creamy soups and broth-based soups are both allowed. Soup is a quick, hot meal that offers plenty of health benefits. For some women who are trying to lose weight, that may be a reasonable calorie goal. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist. advertisements are served by third party advertising companies. Soup is good for health. As you can see, there are many variations of the soup diet. Thank you, {{}}, for signing up. They do agree it can be smart to eat vegetable-packed soups for some meals though, as these are filling, nutrient-dense, and low in calories.". The soup diet promises to help you lose 20 pounds in 10 days, but how much weight can you actually lose on a soup diet and is it healthy to eat soup every day? Add fresh or frozen vegetables to canned soups to increase the servings of vegetables and add flavor. You can throw a variety of ingredients into a slow cooker in the morning before you leave for work or school and return home to a delicious meal in the evening. She has a degree in economics from Sam Houston State University. diagnosis or treatment. When Barbara Rolls, Ph.D., conducted research at Penn State University, she discovered that students who ate chicken and rice soup instead of a chicken and rice casserole, consumed fewer calories yet reported being equally satisfied. According to one 2011 study, soup intake was associated with lower body mass index (BMI) and smaller waist circumference. However, the study was limited in that it only studied 103 Japanese men. Even though each plan is unique, there are certain trends among them. You may be able to consume food from each recommended food group on the soup diet. Your calorie goal is unique based on your lifestyle, sex, and size. Studies have shown that plant-based diets may help reduce our risk of heart disease and other health conditions.. Nutr Diabetes. On others, soup is the base of the eating plan but you include other prescribed foods in your meals. According to the claims, if you follow this plan exactly, you can lose 10 to 17 pounds in seven days. The details of each soup diet are different but for the most part soup diets last from five to 10 days. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Use fat-free broths and lean meat to reduce the fat content of soups.