The soup diet consists of eating high-fiber, low-calorie foods and involves eating only soup made with vegetables and lean protein for lunch and dinner in order to promote weight loss.

The soup diet was designed for patients at the Hospital do Coração in São Paulo, Brazil, who needed to lose weight prior to heart surgery in order to decrease their risk of complications from these procedures. It advertises a weight loss of 4 kg (8-9 lb) per week.

Because this diet is very restrictive, it should not be done for more than 7 days in order to avoid nutrient deficiency. It is important to consult a registered dietitian (RD) before starting this or any other diet. The RD will assess your overall health and develop an individualized diet plan based on your own specific nutritional needs.

bowl of soup surrounded by whole vegetables

How to follow

The soup diet consists of soup for lunch and dinner made with vegetables and low-fat protein like chicken, fish, or lean cuts of red meat.

Breakfast and snacks should consist of only one piece of fruit or a glass of fresh juice without added sugar. Eggs and tea can also be included as snacks.

The soup diet is very restrictive in both calories and necessary nutrients and has the potential to lead to dizziness, loss of muscle mass, and a weakened immune system. For this reason, the soup diet should only be done for a maximum of 7 days while under the supervision of a registered dietitian.

Foods to include

Foods to include as part of the soup diet are:

Fruit in moderation, like apples, pears, melon, tangerines, oranges, and kiwi;
Vegetables, like squash, carrots, watercress, tomatoes, lettuce, cabbage, and zucchini;
Lean protein, like chicken, fish, eggs, and lean cuts of red meat;
Low-fat dairy, like white cheese, skim milk, and fat free yogurt;
Root vegetables in moderation, like potatoes, cassava, and yams;
Liquids, like water, tea, and coffee without sugar.

You can also include herbs and natural seasonings like rosemary, cinnamon, chives, parsley, black pepper, and cilantro as part of the diet.

Foods to be avoided

Foods that should not be included in the soup diet are:

Legumes, like beans, lentils, chickpeas, and black-eyed peas;
High-fat proteins, like bacon, linguiça, rump steak, and ribs;
Grains, like rice, pasta, oats, and bread;
Foods high in sugar, like ice cream, cake, soda, jams, cookies, and chocolate;
Foods high in fat, like french fries, pizza, hamburgers, and hot dogs;
Alcoholic beverages, like beer, wine, and sparkling wine.

It is also recommended to avoid any high-intensity exercise while on this diet. Light exercise like walking, stretching, and yoga is recommended instead.

Meal plan

The following table is an example of a 3-day meal plan based on the soup diet:

Meal	Day 1	Day 2	Day 3
Breakfast	1 cup of coffee (no sugar) + 1 pear	2-egg omelet + 1 kiwi	4 oz (120 g) fat-free, sugar-free yogurt + 1 orange
Morning snack	1 baked apple with a pinch of cinnamon	1 large slice of melon	1 glass of green juice
Lunch/Dinner	1 serving squash soup with chicken and 1 tsp olive oil	1 serving tomato soup with ground beef and 1 tsp olive oil	1 serving vegetable soup with tuna and 1 tsp olive oil
Afternoon snack	1 cup camomile tea (no sugar) + 1 medium slice of watermelon	4 oz (120 g) fat-free, sugar-free yogurt topped with 1/2 a banana	1 hard-boiled egg + 1 cup lemon balm tea

This meal plan is only one example of a soup diet. Quantities and types of foods may vary based on age, health status, and personal preference. For this reason, it is recommended to consult a registered dietitian who can assess your overall health and develop an individualized diet tailored toward your own specific needs.

Vegetable soup recipe

This recipe for vegetable soup can be used as part of the soup diet.

Ingredients:

1/2 zucchini;
2 carrots;
1 cup chopped green beans;
1 tomato, diced;
1 lb (500 g) chicken breast, cut into cubes;
1 onion, diced;
1 bunch fresh chives or parsley;
1 bunch celery;
2 garlic cloves, minced;
Salt and pepper to taste;
1 Tbsp olive oil.

Instructions:

Season the chicken with salt, garlic, and pepper. Wash and prep the vegetables. Saute the onion in the olive oil, then add the chicken and let it cook for 5 minutes. Add the vegetables to the pot and cover with water. Add salt and pepper to taste and simmer on low heat until the chicken is tender and the vegetables are cooked through. Top with fresh chives or parsley if desired.

Check out other weight loss soups.

Precautions and contraindications

This diet is very low in calories and has the potential to cause dizziness, fatigue, and malaise in some people.

The soup diet should not be done during pregnancy or lactation and is contraindicated in people with anorexia or bulimia. It is not indicated for children, adolescents, or the elderly.