🥣 The Soup Diet: A Simple Plan for Quick Weight Loss
Looking to shed a few pounds fast? The soup diet might be just the thing! 🍲 This short-term eating plan focuses on high-fiber, low-calorie soups made with veggies and lean proteins to help you lose weight—quickly and safely (when done right).
Originally developed at Hospital do Coração in São Paulo, Brazil, this diet was designed to help heart surgery patients lose up to 4 kg (8–9 lbs) per week before their procedures. Sounds impressive, right? But it’s not a long-term solution, so read on to find out how to follow it safely! 👇
🥗 What Is the Soup Diet?
The soup diet is a 7-day meal plan that centers around homemade vegetable soup served for lunch and dinner, paired with small, nutritious snacks. It’s very low in calories and aims to help you detox and slim down fast.
Because it’s so restrictive, it’s not meant for long-term use. In fact, doing it for more than 7 days can put you at risk of nutrient deficiencies, fatigue, and even muscle loss. Always consult a registered dietitian (RD) before starting!
✅ How to Follow the Soup Diet
Here’s what a typical day looks like on the soup diet:
🥣 Lunch & Dinner
Enjoy a hearty bowl of soup made with vegetables and lean protein like chicken, fish, or lean beef.
🍎 Breakfast & Snacks
Choose one fruit or a glass of fresh juice (no added sugar!). You can also have eggs or unsweetened tea to keep you energized.
⚠️ Note: This diet is very low in calories, so you might feel lightheaded or tired. That’s why it’s only recommended for a maximum of 7 days, and preferably under professional supervision.
🛒 Foods to Include
Stock up on these healthy goodies! 🛍️
- 🍏 Fruits (in moderation): apples, pears, melon, tangerines, oranges, kiwi
- 🥕 Veggies: squash, carrots, watercress, tomatoes, lettuce, cabbage, zucchini
- 🍗 Lean protein: chicken, fish, eggs, lean beef
- 🥛 Low-fat dairy: skim milk, white cheese, fat-free yogurt
- 🥔 Root veggies (in moderation): potatoes, yams, cassava
- ☕ Liquids: water, unsweetened tea or coffee
- 🌿 Herbs & spices: rosemary, parsley, chives, cinnamon, black pepper, cilantro
🚫 Foods to Avoid
These are off-limits during the soup diet:
- 🫘 Legumes: beans, lentils, chickpeas
- 🥩 Fatty meats: bacon, sausage, ribs, rump steak
- 🍞 Grains: rice, pasta, oats, bread
- 🍰 Sugary treats: ice cream, cookies, chocolate, soda
- 🍟 Junk food: fries, pizza, hamburgers, hot dogs
- 🍷 Alcohol: wine, beer, spirits
Also, steer clear of intense workouts—light activities like walking, stretching, or yoga are best during this time 🧘♀️.
📅 3-Day Sample Meal Plan
Here’s a simple meal plan to get you started:
| Meal | Day 1 | Day 2 | Day 3 |
|---|---|---|---|
| Breakfast | ☕ Coffee (no sugar) + 🍐 1 pear | 🍳 2-egg omelet + 🥝 1 kiwi | 🥣 Fat-free yogurt (120g) + 🍊 1 orange |
| Morning Snack | 🍎 Baked apple with cinnamon | 🍈 Slice of melon | 🥬 Glass of green juice |
| Lunch/Dinner | 🥣 Squash soup + chicken + olive oil | 🍅 Tomato soup + ground beef + olive oil | 🥕 Veggie soup + tuna + olive oil |
| Afternoon Snack | 🍉 Slice of watermelon + chamomile tea | 🍌 Yogurt (120g) topped with ½ banana | 🥚 Hard-boiled egg + lemon balm tea |
🌟 Tip: Feel free to swap ingredients based on availability and taste, just stick to the guidelines!
🍲 Vegetable Soup Recipe
Here’s a simple and satisfying soup you can make during your diet week:
🛒 Ingredients:
- ½ zucchini
- 2 carrots
- 1 cup chopped green beans
- 1 tomato, diced
- 1 lb (500 g) chicken breast, cubed
- 1 onion, diced
- 1 bunch fresh parsley or chives
- 1 bunch celery
- 2 garlic cloves, minced
- Salt & pepper to taste
- 1 Tbsp olive oil
👩🍳 Instructions:
- Season the chicken with garlic, salt, and pepper.
- Sauté the onion in olive oil.
- Add the chicken and cook for 5 minutes.
- Toss in the vegetables and cover with water.
- Simmer until chicken is cooked and veggies are tender.
- Top with fresh herbs and enjoy warm!
⚠️ Precautions & Warnings
❗ Due to its restrictive nature, the soup diet is not for everyone. Avoid it if you are:
- 🤰 Pregnant or breastfeeding
- 🧒 A child or teenager
- 👵 An older adult
- 💔 Dealing with eating disorders like anorexia or bulimia
Some people may also experience dizziness, fatigue, or weakness. If this happens, stop the diet and speak with your doctor or dietitian.
The soup diet can be a helpful kickstart for weight loss, but it’s not a magic fix. Think of it as a short-term boost that should always be followed by a balanced, sustainable eating plan.