Soup Diet

Soup Diet

The Soup Diet is a short-term weight loss approach that centers around consuming primarily low-calorie, broth-based or pureed soups for most or all meals throughout the day. The core principle is that soups, particularly those rich in vegetables and lean proteins, are naturally low in calories while providing high volume and satiety, helping dieters feel full while maintaining a significant caloric deficit. Most versions of the Soup Diet last between 7-10 days, though some people incorporate soup-based meals as part of a longer-term weight management strategy by replacing one or two meals daily with nutrient-dense soups. Foods typically included in the Soup Diet are non-starchy vegetables (leafy greens, tomatoes, peppers, celery, carrots, zucchini, cabbage, onions), lean proteins (chicken breast, turkey, fish, tofu), herbs and spices, and low-sodium broths. Some versions allow small amounts of whole grains like brown rice or quinoa. Foods generally excluded or severely limited include cream-based soups, high-fat ingredients (butter, heavy cream, cheese), starchy vegetables (potatoes, corn), refined carbohydrates (white pasta, bread), processed meats, and high-sodium canned soups. Alcohol, sugary beverages, and high-calorie snacks are also eliminated during the diet period. The Soup Diet may help address several health concerns, particularly rapid weight loss for individuals needing to shed pounds quickly before medical procedures or to jumpstart a longer weight loss journey. The high vegetable content can help reduce inflammation and provide beneficial nutrients for those with metabolic syndrome or pre-diabetes. The low-fat, easily digestible nature of broth-based soups may benefit individuals with digestive issues, though those with specific conditions like Crohn's disease should consult healthcare providers before starting. Some research suggests that starting meals with low-calorie soup can reduce overall caloric intake and support weight management, with studies published in journals like Appetite showing that soup consumption increases satiety and reduces subsequent food intake. This diet is best suited for adults seeking short-term weight loss who are otherwise healthy and not pregnant or breastfeeding. It may benefit individuals looking to break unhealthy eating patterns, reduce bloating, or achieve quick results for motivation. However, the Soup Diet is not recommended as a long-term eating plan due to potential nutritional deficiencies, and it may not provide adequate calories for highly active individuals or those with increased nutritional needs. People with eating disorders, diabetes (without medical supervision), or those taking certain medications should avoid this restrictive approach. As with any significant dietary change, consulting with a healthcare provider before beginning the Soup Diet is advisable.

Health Conditions Supported

Cardiovascular Disease

The Soup Diet supports heart health by providing low-sodium, nutrient-dense meals that are low in saturated fats and high in vegetables. The diet's focus on lean proteins and vegetable-based broths helps improve cholesterol profiles and reduce cardiovascular risk factors.

Confidence: Moderate

Key foods: Chicken breast, fish, leafy greens, tomatoes, celery, herbs, legumes

Mechanism: Low-sodium broths help manage blood pressure, while lean proteins and vegetables provide essential nutrients that support blood vessel health. The diet's composition helps reduce LDL cholesterol, improve endothelial function, and provide heart-protective antioxidants.

Chronic Inflammation

The Soup Diet's emphasis on non-starchy vegetables and lean proteins provides a powerful anti-inflammatory nutritional approach. The diet eliminates inflammatory ingredients like dairy and processed foods while incorporating inflammation-fighting herbs and vegetables.

Confidence: Moderate

Key foods: Leafy greens, tomatoes, peppers, fish, tofu, cabbage, herbs like turmeric and ginger

Mechanism: Non-starchy vegetables contain powerful antioxidants and phytonutrients that neutralize free radicals and reduce inflammatory markers. The lean proteins and absence of processed ingredients help minimize systemic inflammation by supporting cellular health and reducing oxidative stress.

Digestive Disorders

The Soup Diet's emphasis on easily digestible, nutrient-rich ingredients supports digestive health. The liquid form of meals and focus on non-inflammatory vegetables can help reduce digestive stress and support gut healing.

Confidence: Moderate

Key foods: Bone broth, zucchini, carrots, leafy greens, tofu, lean chicken, herbs

Mechanism: Liquid-based meals are easier to digest, while the diet's focus on non-inflammatory vegetables supports gut microbiome health. The absence of processed foods and emphasis on whole, nutrient-dense ingredients helps reduce digestive inflammation and supports intestinal healing.

Hypertension

The Soup Diet's low-sodium approach and focus on potassium-rich vegetables can help manage blood pressure. By eliminating high-sodium processed foods and incorporating heart-healthy ingredients, the diet supports cardiovascular health.

Confidence: Moderate

Key foods: Leafy greens, tomatoes, celery, fish, chicken breast, zucchini, herbs

Mechanism: Low-sodium broths help reduce fluid retention, while potassium-rich vegetables support blood vessel dilation and electrolyte balance. The diet's composition helps lower blood pressure through natural, nutrient-dense ingredients that support cardiovascular function.

Type 2 Diabetes

The Soup Diet helps manage blood sugar levels by focusing on low-glycemic vegetables and lean proteins. By eliminating high-carbohydrate ingredients and providing nutrient-dense, low-calorie meals, the diet supports insulin sensitivity and blood glucose control.

Confidence: Moderate

Key foods: Tofu, legumes, leafy greens, zucchini, chicken breast, fish, herbs

Mechanism: The diet's low-carbohydrate approach reduces blood sugar spikes, while high-fiber vegetables slow glucose absorption. Lean proteins help maintain stable energy levels and support metabolic function, potentially improving insulin sensitivity over time.

Obesity

The Soup Diet is extremely effective for weight loss due to its low-calorie, high-volume approach. By focusing on non-starchy vegetables and lean proteins in a liquid form, it creates a significant calorie deficit while providing nutrient-dense, filling meals that reduce overall food intake.

Confidence: High

Key foods: Chicken breast, leafy greens, zucchini, carrots, celery, tofu, turkey breast

Mechanism: Liquid-based meals increase satiety through volume and slow digestion, while the low-calorie, nutrient-rich ingredients provide essential nutrients with minimal calories. The high water content and fiber in vegetables help create a feeling of fullness, reducing overall calorie consumption.

Recipes for Soup Diet

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