Home Diet & Weight loss The Soup Diet Review: Do They Work?

The Soup Diet Review: Do They Work?[2022]


The Soup Diet Review: is typically a short-term eating regimen created to assist people in losing weight quickly.

There are multiple official soup diets available, as opposed to just one. Some diets call for only eating soup while others have a strict list of foods that are permitted.

Most of these diets are only intended to continue for 5–10 days because the goal is to reduce weight quickly.

This page discusses many soup diet varieties, their advantages and disadvantages, and the effectiveness of soup diets for weight loss.

Types of soup diets

The Soup Diet Review

There are numerous varieties of soup diets; some of the more well-known ones are given below. Just be aware that there isn’t any recent study on the efficacy of these particular diets.

soup diet based on broth

Diets based on broth-based soups often last seven days. Some, though, can continue for 10 to 14 days. Proponents of broth-based diets assert that during that time, you could lose up to 10 or even 20 pounds (4.5 to 9 kg).

Cream-based soups are prohibited on a broth-based soup diet because of their increased calorie and fat content. Instead, you’re urged to eat homemade or commercial soups with veggies and protein that are based on broth.

Some regimens advise without eating anything but broth-based soups, while others might permit small portions of low-calorie foods including lean proteins, non-starchy veggies, and nonfat dairy.

diet of beans

Michael Greger, MD, the author of “How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease,” created one of the more well-known bean soup diets.

Dr. Greger’s Champion Vegetable Bean Soup may be had up to twice daily according to the diet. You may eat any oil-free, plant-based items, such as whole grains, fruits, and vegetables, in addition to the soup.

Although there is no calorie limit, the plan advises avoiding calorie-dense items such dried fruits and nuts for the best weight loss outcomes.

Greger’s is supposed to be a permanent switch to a plant-based diet, unlike previous soup diets.

The diet’s proponents assert that the first week alone can result in weight loss of 9–16 pounds (4–7 kg).

Greger’s bean soup diet is not currently the subject of any research. However, studies have shown that eating a plant-based diet can help with weight loss and heart health.

Diet of cabbage soup

The Cabbage Soup Diet, one of the most well-known soup diets, calls for consuming a soup with cabbage and other low-carb vegetables that is either made with chicken or vegetable broth over the course of seven days.

You can also have one or two other low-calorie items, such as skim milk or leafy greens, in addition to the cabbage soup.

The program promises that if you properly adhere to the eating plan, you can lose up to 10 pounds (4.5 kg) in seven days.

diet of chicken soup


The 7-day chicken soup diet calls for chicken soup to be consumed at every meal but breakfast.

You have a choice of five low-calorie breakfast meals, including fresh fruit, whole-grain cereal or toast, fat-free cheese, nonfat milk, and yogurt.

The rest of the day should be spent regularly drinking modest servings of homemade chicken soup, according to the diet. According to the plan, consuming soup in small, regular servings can help curb cravings and promote feelings of fullness.

Because the soup is made with broth, cooked chicken, aromatics like garlic and onion, and a lot of non-starchy vegetables including carrots, turnips, broccoli, and collard greens, it is low in calories and carbohydrates.

Diet keto soup

The keto soup diet says it can assist people in losing up to 10 pounds (4.5 kg) in just 5 days whether they are on the ketogenic (keto), paleo, Whole30, or another low carb diet.

The keto soup diet follows the same principles as the standard ketogenic diet: low carb, high fat, moderate protein. The diet plan offers 1,200–1,400 calories per day, prohibits nuts, dairy, and artificial sweeteners, and caps daily carbohydrate intake at 20 grams.

The daily consumption of eggs, butter, bacon, avocado, and unsweetened bulletproof coffee is advised by the regimen. One low-carb, high-fat snack is also permitted, such as celery and tuna salad that adheres to the keto diet.

You have four cups of the keto soup for the rest of the day, divided between lunch and dinner. Sun-dried tomatoes, mushrooms, chicken stalk, bacon, olive oil, and other low-carb veggies and herbs are among the ingredients in the soup recipe.

diet of Sacred Heart soup

The Sacred Heart soup diet is a 7-day eating regimen that is similar to the cabbage soup diet in that it consists primarily of a broth-based soup with non-starchy vegetables.

Other low-calorie items are permitted, although the diet is highly particular about which foods can be consumed each day.

The Sacred Heart Soup Diet promises to help you lose 10-17 pounds (4.5-8 kg) in 1 week when adhered to religiously.

Do soup diets work to help you lose weight?

The Soup Diet Review

According to observational studies, people who regularly eat soup have a tendency to have a lower body mass index (BMI) and are less likely to be obese than people who never eat soup.

It is uncertain why soup is associated with reduced body weight. According to several research, soup may help people feel more satisfied. Consequently, routinely eating soup may assist in lowering your daily calorie intake.

It’s vital to take into account additional variables that may help to explain this association, such as cultural or genetic variations between those who routinely eat soup and those who don’t.

Overall, more thorough and extensive research is required to support any potential advantages of eating soup for weight loss.

Another thing to keep in mind is that there is no evidence to suggest that eating soup lowers the risk of metabolic syndrome, a combination of disorders that raises the risk of heart disease and type 2 diabetes.

There is currently no scientific proof that particular soup diets help people lose weight.

But since most soup diets significantly reduce calorie intake, sticking to them will probably help you lose weight.

On a soup diet, you will often lose more weight the fewer calories you consume.

Just remember that, similar with previous low-calorie diets, the majority of the weight lost over the course of 5–10 days is probably water weight rather than fat weight.

In addition, because most diets last only a week or less, you’ll probably gain back the weight you lost unless you can switch to a more long-term eating strategy for weight loss.

The bean soup diet might be more successful long-term than the others because it suggests switching to a plant-based eating regimen.

Potential benefits

Soup diets may not only hasten weight loss but also have other advantages, such as:

  • Increased vegetable consumption: Vegetables are a great source of vitamins and healthy plant components. Additionally, increasing consumption has been associated with a lower risk of weight gain and obesity.
  • a greater intake of fiber. These diets can offer a respectable quantity of fiber, which may aid in reducing appetite, as they are frequently high in vegetables and occasionally include beans, whole grains, or fruits.
  • Increased water consumption: These diets can increase your daily water intake. Increased water consumption, according to study, may promote weight loss attempts in addition to supporting a number of other bodily functions.
  • Simple to follow: Similar to other popular diets, soup diets typically contain clear instructions that make them simple to stick to.
  • Promote a plant-based diet: Some can assist you in making the switch to a more plant-based eating pattern, such as the bean soup diet. A plant-based diet has been associated with a lower risk of obesity and has been shown to promote weight loss.

However, bear in mind that unless following the diet helps you make long-term lifestyle changes, simply 1 or 2 weeks of increased vegetable, fiber, and water intake is unlikely to have any noticeable effects for long-term weight and health.


One of the largest drawbacks of soup diets, with the exception of Greger’s bean soup diet, is that the most of them aren’t designed to be adhered to for longer than 5–10 days.

Therefore, you’ll probably gain back any weight you lose on the diet unless you have a more sustainable diet to switch to.

Furthermore, research suggests that your metabolic rate decreases when you severely restrict calories in order to lose weight rapidly and sustainably. As a result, your body starts burning fewer calories per day than it did previously.

As a result, once you stop the diet, your slower metabolism can make it more difficult for you to keep the weight off.

Additionally, there is a risk for nutrient deficiencies because soup diets, such as the cabbage soup diet and Sacred Heart diet, are highly limited in the types and amounts of foods allowed.

Additionally, there is a risk for nutrient deficiencies because soup diets, such as the cabbage soup diet and Sacred Heart diet, are highly limited in the types and amounts of foods allowed.

The conclusion

Due to their capacity to help you lose a considerable amount of weight in just 5 to 10 days, soup diets have gained popularity.

However, these diets tend to cause more water loss than fat loss, which accounts for the majority of the weight reduction.

You’ll also probably gain back any weight you manage to lose because these diets are only meant to be followed for a short time.

Instead, for long-term success, you’re probably better off simply include soups in a balanced, less restricted weight reduction eating plan as consuming soup may help curb your hunger and reduce your daily calorie consumption.

Does the Cabbage Soup Diet Work to Lose Weight?

A quick weight loss diet is the cabbage soup diet.

As implied by the name, it entails consuming a lot of cabbage soup.

The diet’s proponents claim that you can lose up to 10 pounds (4.5 kg) in a single week, although many medical professionals caution that the diet is unhealthy and that its results are not long-lasting.

The effectiveness of the cabbage soup diet is examined in this article.

The Cabbage Soup Diet: What Is It?

The Cabbage Soup Diet promotes quick weight loss. Its supporters assert that following the diet for seven days can result in weight loss of up to 10 pounds (4.5 kg).

The diet involves consuming only homemade cabbage soup for a full week, just as its name suggests. You may also eat 1-2 additional things per day, such as skim milk, fruit, or vegetables.

The Sacred Heart Hospital Diet and the Mayo Clinic Diet are some of the alternate names for the Cabbage Soup Diet, which is thought to have been created at a hospital for fast weight loss prior to heart surgery.

But these allegations have been refuted by the involved hospitals.

Although this unusual diet first gained popularity in the 1980s and has persisted ever since, no one is sure of its exact genesis.

Basic Steps

  • This diet is based on homemade cabbage soup.
  • You must start by making ample quantities of soup to last you the entire week.
  • Remember that the soup’s particular ingredients may change.

The Recipe for Cabbage Soup

The Soup Diet Review


  • 2 large onions
  • 2 green peppers
  • 2 cans of tomatoes
  • 1 bunch of celery
  • 1 head of cabbage
  • 3 carrots
  • 1 package of mushrooms
  • 1–2 bouillon cubes (optional)
  • 6–8 cups of water or vegetable cocktail, such as V8


  1. Cube up all the vegetables.
  2. Sauté onions in a little oil in a big stock pot.
  3. Add the remaining vegetables next, followed by a liquid (such as water or vegetable cocktail) and any other seasonings you’d like, like as bouillon cubes.
  4. Bring to a boil, then lower the heat to medium. Allow to simmer for 30 to 45 minutes or until vegetables are soft.

You can add salt, pepper, spicy sauce, herbs, and spices to season the soup. Other non-starchy veggies, such spinach or green beans, are also acceptable additions.

You should consume as much cabbage soup as you like each day, at the very least for numerous meals.

Rules of the Diet

In addition to the soup, you are permitted to consume 1-2 other low-calorie foods per day. But it’s crucial to avoid any additional replacements and stick to drinking solely water or other calorie-free liquids like unsweetened tea.

It is frequently advised to take a daily multivitamin because the diet could be deficient in some nutrients.

These are the Cabbage Soup Diet guidelines for each day.

Day 1: Free fruit and unlimited cabbage soup, but no bananas.

Day 2.Only soup and veggies on Focus on leafy greens, either raw or cooked. Don’t eat beans, maize, or peas. One cooked potato with butter or oil is also acceptable.

Day 3: In addition to the soup, consume as many fruits and vegetables as you can. Bananas and baked potatoes, however, were absent.

Day 4: Infinite bananas, skim milk, and cabbage soup on day four.

Day 5: You may replace the chicken or fish with 10-20 ounces (280-567 grams) of beef. A maximum of six fresh tomatoes are also permitted. Sip water—at least 6 to 8 glasses.

Day 6: Soup, meat, and vegetables on If you didn’t prepare it the day before, you can swap the beef for broiled fish. Concentrate on leafy greens. No potato gratin.

Day 7: Vegetables, brown rice, and limitless fruit juice are permitted, but there must be no added sugar.

The diet shouldn’t be followed for longer than seven days at a time. If you wait at least two weeks before starting the diet again, you can try it again.

Does It Help You Lose Weight?

The Soup Diet Review

Since the Cabbage Soup Diet has never been investigated, its efficacy cannot be fully established.

However, due to the Cabbage Soup Diet’s extremely low calorie intake, weight loss is likely to result.

Despite being allowed to eat an unlimited amount of soup and a few other items while on this diet, it would be quite challenging to consume enough calories to maintain your current body weight.

The majority of the weight you lose on the cabbage soup diet is likely to return as soon as you discontinue the diet, even though it may help you lose weight.

Notably, your body reacts by slowing your metabolic rate, reducing the amount of calories you burn each day, whether you drastically reduce your calorie intake or lose a lot of weight.

Long-term diets frequently experience weight reduction plateaus due to this slowing of the metabolism.

However, after just three days on a very low-calorie diet, your metabolism could start to slow down. This slowing could be the reason it is so difficult to stop weight gain after quitting a diet.

However, there are certain advantages to very low-calorie diets as well.

According to studies, obese persons who adhere to very low-calorie diets for 4–12 weeks under a doctor’s supervision can noticeably improve their weight reduction and metabolic health.

Even short-term, very low-calorie diets can temporarily reduce insulin resistance, according to a few studies, even though they are too brief to result in significant reductions in body fat.

You are not required to go without food on the cabbage soup diet because you are allowed to eat as much of the permitted items as you wish each day.

The diet also includes a lot of fiber-rich fruits and vegetables that are low in calories.The diet is also relatively affordable to follow.

This diet just requires you to buy the cheap ingredients for the soup and a few other basic items, unlike other regimens that make you buy pricey pills or books.

Potential negatives

Although the Cabbage Soup Diet might aid in weight loss, there are also risks involved.

The fact that the Cabbage Soup Diet can only be followed for one week, which is insufficient for significant weight loss, is one of its key drawbacks.

Each week, your body can only burn so much fat. Only around 34% of the weight lost during the first week of a low-calorie diet is truly fat.

The remaining two thirds are made up of reduced muscular mass and water weight.

Your body’s rapid energy reserves, or glycogen stores, are where water weight originates. In your body, glycogen typically bonds to water molecules.

When you don’t consume enough calories, your body releases the surplus water and burns the glycogen it has stored as energy.

Even if you maintain a healthy diet, your body will restore those emergency stockpiles as soon as you switch to a less stringent eating plan and begin to acquire water weight once more.

The lack of nutrients on the Cabbage Soup Diet is another significant issue.

Because there are so few options for meals on the cabbage soup diet, it lacks numerous vitamins and minerals and provides little in the way of protein on a daily basis.

Without a lot of protein, it will be difficult to stop muscle loss while dieting.

The food is also quite boring, making it difficult to stick with for a whole week.

Additionally, making enough cabbage soup takes frequent large-batch heating, which can be a downside for some.

Safety and Side Effects


Because the Cabbage Soup Diet is so restricted and nutritionally unbalanced, it is not advised to follow it for longer than one week at a time.

Very Low in Calories

The Cabbage Soup Diet is not a starvation diet, but because the meals have so few calories, it would be challenging to consume 1,000 calories daily.

This is less calories than are thought to be required to keep weight steady. In general, that minimum is 1,200 calories for women and 1,500 calories for males.

Only obese persons under the watchful supervision of a doctor are advised to follow extremely low-calorie diets of less than 800 calories per day.

May Not Provide Enough Nutrients

Usually, low-calorie diets that are administered under medical supervision are created to be nutritionally sufficient.

The Cabbage Soup Diet offers relatively few and unbalanced meal options, though. The diet is extremely minimal in calories, carbohydrates, fat, and protein. It also lacks a variety of vitamins and minerals.

If you merely adhere to the diet for one week, there isn’t a significant risk of developing vitamin and mineral deficiencies, especially if you choose to take a multivitamin. However, this does not compensate for the diet’s deficiency in calories and protein.

As a result, many followers of the Cabbage Soup Diet express their diet-related weakness, dizziness, and lightheadedness.

Possibility of Flatulence and Cramps

Since this diet contains a lot of fiber, many people report significant side effects like flatulence and cramping. These side effects can make you want to abandon your diet.

Gallbladder issues could result

Gallstones and gallbladder obstructions have been mentioned anecdotally a few times in connection with long-term Cabbage Soup Diet users.

Any abrupt weight loss may have the unwanted side effect of gallstones.

Normally, your gallbladder releases digestive fluids to aid in breaking down high-fat foods when you eat them.

However, if you don’t consume much fat, your gallbladder may take longer to empty, which increases the likelihood that stones will develop.

Following a particularly low-calorie or low-fat diet, such as the Cabbage Soup Diet, may make gallstones more prevalent.

Blood Sugar Levels May Change

Proceed with caution if you have diabetes and want to try the cabbage soup diet. Your blood sugar levels could significantly fluctuate as a result of the reduced carb and calorie content.

However, as long as the diet is followed as directed and for only one week, the majority of healthy individuals are unlikely to have any harmful side effects.

the conclusion

The Cabbage Soup Diet, like other extremely low-calorie diets, is likely to result in weight loss if you can maintain it for one week.

However, because it is only a temporary diet, unless you make long-term changes to your way of life, you will probably put most of the weight back on.

Furthermore, eating nothing just cabbage soup is unhealthy and nutritionally unbalanced. The diet is difficult for many people to follow and unpleasant to them.

While this diet might help you lose weight rapidly, if you want to lose weight permanently and improve your health, you’re better off choosing another choice.

What Sets Stock and Broth Apart from One Another?

The Soup Diet Review

Stocks and broths are tasty liquids that can be consumed on their own or used to sauces and soups.

Although the phrases are frequently used interchangeably, there is a distinction between the two.

The distinctions between stocks and broths are discussed in this article along with tips on how to prepare and use each.

Broth Is Flavorful and Lighter

Traditionally, broth is created by boiling meat in water, frequently with herbs and vegetables. Then, a range of culinary uses for this flavoring liquid are explored.

Historically, only liquids based on meat were referred to as “broth.” But nowadays, vegetable broth is widely consumed.

Although virtually any sort of meat can be used, chicken, beef, and vegetable flavors are the most popular ones in broth.

The past several years have seen a huge increase in the popularity of bone broth, which is created by boiling bones, vegetables, and herbs in water for up to 24 hours.

Bone broth is officially stock even though it is usually referred to as broth because it needs the inclusion of bones.

The remainder of this essay will refer to bone broth as stock to prevent misunderstandings.

The appeal of bone broth, which is made by simmering bones, vegetables, and herbs in water for up to 24 hours, has greatly increased during the past few years.

Although it is frequently referred to as broth since it requires the addition of bones, bone broth is technically stock.

To avoid confusion, the remainder of this essay will refer to bone broth as stock.

The flesh can then be diced and added back to the completed broth to make chicken soup, for example, or used in another recipe.

Compared to stock, broth is both more flavourful and thinner. As a result, it is most frequently utilized as a cooking liquid or as a soup basis.

Here are some of the dishes that use broth most frequently:

  • Cream sauces
  • Risotto
  • Dumplings
  • Casseroles
  • Stuffing
  • Cooked grains and legumes
  • Gravies
  • Soups
  • Sautéed or stir-fried dishes

Making stock requires more time and is thicker:

The Soup Diet Review

Stock, as opposed to broth, is made from bones rather than flesh.

The collagen and bone marrow are released during the lengthy, water-boiling process that is used to create it from bones or cartilage.Compared to broth, stock has a thicker, more gelatinous consistency as a result.

Stock is boiled for a lot longer than broth because it is made from bones and cartilage rather than meat, usually for at least 6 to 8 hours. As the collagen is released, this gives the stock time to thicken and concentrate.

Numerous sorts of bones, including those from chicken, cattle, hog, and even fish, can be used to prepare stock.

Stock is typically used as a neutral foundation for recipes. It is used to enhance mouthfeel without adding a strong flavor.

Remove all meat from the bones before using them to make stock. You shouldn’t add any additional flavors or aromatic items if you want to make a neutral stock.

However, you should add meat, vegetables, and herbs if you want extra flavor. Onions, carrots, parsley, thyme, and bones with the meat still on are typical ingredients.This produces a liquid that is thicker than broth but still has the same flavor.

Whether you choose a plain stock made from just bones, or a flavorful stock made with meat and vegetables depends on how you will use it.

Here are some of the most common dishes stock is used in:

  • Sauces, including cream sauces, au jus and tomato sauce
  • Gravy
  • Braising liquid
  • Stews or soups
  • Cooked grains and legumes

 Is There a Difference in How They’re Used?

You may have noticed that many of the uses for stock are also listed as uses for broth.

The two are very often used interchangeably, and it’s fine if you substitute broth for stock in most recipes, and vice versa.

Yet, if you have a choice between the two, use broth when a dish is largely based on the flavor of the liquid, such as in a broth-based soup.

On the other hand, you can use stock when the dish gets plenty of flavor from other ingredients, such as in a stew flavored with the drippings of a roast.

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