A soup diet is generally a short-term eating plan that is designed to help individuals lose weight quickly. There are several soup diets. While some involve eating only soup for the duration of the diet, others also include a limited list of permitted foods. Since the idea is to lose weight fast, 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, proponents 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, which 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 non-fat dairy products.
bean soup diet
This diet encourages consuming bean soup up to twice a day. In addition to soup, you are allowed to eat any plant 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 like dried fruits and nuts to achieve optimal weight loss results. Unlike other soup diets, this diet is meant to be a lifelong change to a plant-based diet. Proponents of this diet claim that you 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. carbohydrates. In addition to cabbage soup, you can also eat one or two other low-calorie foods, such as skimmed milk or leafy green vegetables. If you strictly follow the meal plan, the diet claims that you can lose up to 4.5 kg in 7 days.
keto soup diet
Designed for people on the 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, and moderate-protein eating plan. The program provides 1,200 to 1,400 calories per day, limits carbs to 20 grams per day, and restricts nuts, dairy, and artificial sweeteners.
The plan recommends eating the same breakfast each 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, split between lunch and dinner. The soup recipe includes ingredients like 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 obese, compared to those who don’t eat at all. of soup. Why soup is linked to lower body weight is unknown. Some studies suggest that soup may help increase feelings of fullness. So, eating soup regularly can help reduce the number of calories you consume per day.
It’s also important to consider other factors that might explain this relationship, such as cultural or genetic differences between people who regularly eat soup and those who don’t. Overall, 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, following them will likely help you lose weight. And the fewer calories you consume while on a soup diet, the more weight you will lose. Just keep in mind that like other low calorie diets, most of the weight lost over the 5-10 days is likely due to water loss rather than fat loss. Plus, since diets typically only last a week or less, you’ll likely regain the lost weight unless you’re able to transition to a more sustainable diet. Because the Bean Soup Diet recommends transitioning 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 may provide other benefits, including:
– An increase in the consumption of vegetables. Vegetables provide essential vitamins and beneficial plant compounds. Additionally, increased consumption has been associated with a reduced risk of weight gain and obesity.
– Increase in fiber consumption. Since they’re 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 essential body functions, research suggests that increased water intake may aid in weight loss efforts.
– Easy to follow. Like other fad diets, soup diets usually have strict guidelines that make them easy to follow.
– Encourage plant-based diets. 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.
However, keep in mind that a week or two of increasing vegetable, fiber and water intake is unlikely to have any significant beneficial effects on weight and long-term health, except unless following this diet helps you make lasting changes to your lifestyle.
Disadvantages of a soup diet
One of the biggest downsides to soup diets is that most of them aren’t designed to be followed for longer 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.
Additionally, studies suggest that when you severely restrict calorie intake or rapidly lose a sustained amount of weight, your metabolic rate decreases. This means that your body starts burning fewer calories per day than before. Therefore, after stopping the diet, the drop in your metabolism can make it more difficult to maintain your weight loss.
Also, since soup diets like the cabbage soup diet are quite restrictive on the types and amounts of foods allowed, there is a risk of nutrient deficiency.
Although restricted eating for just 5-10 days is unlikely to cause serious nutrient deficiencies, especially if taking a multivitamin, a significant reduction in caloric 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.