stew with meat and vegetables placed in white ceramic bowl

Soup diet – eat soups and lose weight

Eating soup is conducive to health and maintaining a healthy figure, so the soup diet is a sensation. It allows you to lose up to 9 kg in a week. Check out the rules of the soup diet and learn how to cook soups so that they not only help lose weight, but are healthy and nutritious.

The soup diet is an eating program based on eating only soups for seven days. This option is for those who want to lose weight quickly without starving or wasting energy.

Soup diet – where does it come from?


The soup diet was born among celebrities who want to surprise the world with a spectacular loss of kilograms. Popularized by the Brazilian presenter and model Adriane Galisteu, soup diet quickly won the hearts of her countrymen and then of women in other countries.

According to the Brazilian, you can lose up to 9 kg in a week by eating soup often alone. However, such promises should be viewed with caution, because in the case of the average woman it is rather unlikely, usually she loses 2-3 kg a week. Anyway, such a rapid weight loss would be unfavorable for us.

Soup is a unique dish – easy, cheap and probably the only one that can replace any meal without harming your health. A few simple ingredients are enough to create a light dish that hydrates, nourishes and warms up. And it helps you lose weight in a healthy way.

Its most important ingredients are vegetables and a decoction of them, but after adding cereals, lean meat or fish to the pot and seasoning the soup with herbs and lean dairy products, you get a wholesome, balanced meal.

A liquid diet based on vegetable broths will make the skin look younger. Due to the high content of vegetables and fruits, it is rich in fiber.

Soup diet – rules


Assuming that the average calorific value of a 250 g serving of soup will be about 150 kcal, and you eat 5-6 servings a day, you will provide your body with no more than 900 kcal, which is less than half of what you need. So the weight will drop quite quickly.

There is also a second option of this diet: you can eat the soup as one or two of 5 meals a day (e.g. for lunch and dinner or just for lunch or dinner). This diet can be used without any time limit.

Although the diet based on soups is mainly associated with cabbage soup, it is worth taking care of variety. Poles’ favorite soup, i.e. tomato soup, is an excellent source of lycopene, which rejuvenates and has anti-cancer properties.

However, if it is going to be a slimming dish, give up pasta and white rice. Traditional cucumber is also very healthy, but it is worth adding chopped chives or spring onions – they will sharpen its taste and at the same time provide vitamin C, calcium and iron, which will give the body better protection against autumn infections.

Grated raw turnips are an invaluable source of fiber and all B vitamins. By the way, it is also an effective decoration of any cream soup.

The soup diet is perfect as a one-day detox. You can then cook a large pot of warm food and divide it into several portions, possibly changing the additions, e.g. in the morning with yogurt, in the afternoon with linseed, in the evening with sunflower seeds, etc. If the diet is to last longer, it is better to eat different soups to make the diet more balanced and varied.

Soup diet – important additions


They determine the nutritional value of a meal. If you add a portion of groats or dark rice, you will enrich it with complex carbohydrates. If there are legumes, lean meat or fish in the soup – it will gain a solid portion of protein.

Herbs help digestion, and a yogurt blot is added calcium.

It is worth adding spices to soups:

  • chili – stimulates fat burning
  • ginger – relieves pain
  • cinnamon – great for memory
  • coriander – improves mood
  • cayenne pepper – helps heal infections
  • seeds and nuts are a good source of B vitamins and unsaturated omega acids, necessary for the proper functioning of the nervous system.

An important addition to the soup is fat. Even people who care about their body should add a teaspoon of oil or butter to the soup, because without them, the body will not use fat-soluble vitamins.

But the soup can do without:

  • salt – it’s best to add salt to taste while eating
  • fatty cream
  • roux of flour
  • stock cubes rich in hardened fats (and of course salt)

With such additives, soup is no longer a healthy meal.

Soup diet – health indications


A soup-based diet is sometimes warranted for health reasons. They are indicated in diseases associated with a sore throat and with difficulties in swallowing (then they should not be too spicy or hot).

It is also the easiest detox after overeating or poisoning – a day or two is enough for digestion to return to balance. Liquid and semi-liquid foods do not burden the digestive system because they are easier to digest than solid foods. This allows the digestive system to rest and regenerate.

A diet based on soups will also be appreciated by people with dental problems, e.g. wearing orthodontic appliances, undergoing prosthetic treatment, suffering from mouth ulcers. Thoroughly blended soups can be drunk through a thick straw.

Soup diet – disadvantages


Our digestive system needs solid food. During chewing, the production of digestive enzymes starts, and a signal is received in the brain that stimulates the activity of subsequent parts of the digestive tract.

Biting and chewing food has a positive effect on the condition of the teeth and bite. For people prone to jaw clenching, chewing is the best treatment to relax the tense muscles of the jaw and the entire face.

How to cook vegetables to keep their vitamins?


A tasty soup cannot be made in five minutes – a longer cooking brings out the full flavor and aroma of this dish, it becomes more essential.

Most vegetables retain their nutritional value even during longer cooking, and some even gain more, e.g. carrots become richer in beta-carotene, and tomatoes in lycopene.

Only vitamin C or folic acid sensitive to high temperatures “run away”.

Therefore, to minimize losses, it is best to put vegetables in the pot when the water is boiling and use the lid to shorten the cooking time.

Some vegetables are best added shortly before the end of cooking, e.g. broccoli florets, and on the plate it is worth sprinkling the soup with greens, especially parsley, rich in vitamin C and folic acid.

Also, remember that soups don’t like to be reheated frequently. Better to keep the finished dish in the fridge and reheat it in batches.

Soup diet – recipes for light soups


All recipes for one serving.

Cabbage soup – reduces weight

5 leaves of savoy cabbage / 2 tablespoons chopped dill / 2 cloves of garlic / 2 stalks of celery / tablespoon lemon juice / black pepper / ground cumin

Boil the shredded cabbage with the celery, mix with the dill and garlic. Pour in lemon juice, season with pepper and cumin, mix.

FISH CREAM – quickly regenerates

small leek / carrot / celery stalk / 1/2 cup cooked millet / teaspoon butter / 2 cups vegetable stock / bay leaf / 150 g white fish fillets / 2 tablespoons natural yoghurt / salt, pepper / coriander / thyme
In a pot, melt the butter. Toss in washed and finely chopped vegetables. Fry for about 5 minutes while stirring. Pour the stock, bring to a boil and cook over low heat for about 15 minutes. Dice the fillets and bake lightly salted in a grilled pan. Add the fish to the soup, cook it together for 2-3 minutes. Add yogurt and groats, blend. Season to taste.

CARROT – warms up

2 carrots / 1/4 onion / 2/3 cup vegetable stock / 1/4 bunch coriander / teaspoon olive oil / teaspoon almond flakes
In olive oil, fry the chopped carrots and the chopped onion until the onion is tender. Add vegetable broth and coriander. Bring to a boil and cook until the carrots are tender (approx. 10 minutes). Cool down, blend to a uniform consistency. Sprinkle with almond flakes before serving.

TOMATO CREAM – perfect for dinner

2 ripe tomatoes / 1/2 carrots / 1/4 parsley / celery slice / piece of leek / teaspoon parsley / salt, pepper
Pour about 1/2 liter of water in a pot and cook until tender. Blend everything in a blender, season with salt and pepper to taste. Sprinkle the finished cream with parsley.

Broccoli CREAM – easy to digest, but filling

200 g fresh or frozen broccoli / 1/2 medium carrot / shallots / teaspoon olive oil / pinch of ginger / 2 teaspoons pumpkin seeds / salt, pepper
Boil the broccoli and carrots in a little water. Chop the shallots and fry in olive oil, add to the soup. Blend everything and season to taste. Sprinkle the finished soup with pumpkin seeds previously roasted in a dry frying pan.