Soup diet: principles, cost, advantages, disadvantages

Written By The HealthMeth Team - Updated On Friday, December 25, 2020 9:07 PM

As its name suggests, the soup diet is a weight loss method based on the almost exclusive consumption of soups for a week. The weight loss is fast thanks to a low energy intake, and high intakes of water and vegetables. 

What is the soup diet? 

The Soup diet consists of eating soup every day, at all meals, for 7 days. Very few ingredients are allowed in addition to the soup. Weight loss is promoted by the high consumption of vegetables, water and a low calorie intake.

How does the soup diet work?

The soup diet is said to have originated in the 1980s in an American hospital named Sacred Heart (but this has never been confirmed). It was originally intended for obese patients to make them lose weight before heart surgery. There are several variations of the soup diet today, but the best known is the cabbage soup diet. The latter consists of eating cabbage soup (main ingredient of the recipe) for 7 days, at all meals (even at breakfast) for a weight loss of 4 to 5 kg. The soup can be accompanied by other foods, but the choice is very limited because they must be low in calories. 

The cabbage soup diet then led to the emergence of other less strict soup diets in which more foods are allowed and offering different soup recipes (vegetable soup, tomato soup, chicken or beef soup, etc.). 

The classic soup diet (that of the Sacred Heart) is based on consuming a soup made with beef or poultry broth, peas, celery, tomatoes, onions and carrots; for 7 days. In addition to the soup consumed at all meals, other low-calorie foods can be added: unsweetened fruit juices, brown rice, potatoes and tomatoes but only on certain days of the week and in limited quantities. . 

The cabbage soup diet consists of eating soup made with cabbage as the main ingredient for 7 days and with all meals (it can even be used as a snack). The soup can also contain tomato, onion, carrots, parsley, peppers, garlic and either poultry or beef broth. There again, other low-calorie foods are allowed during the diet: beef, skinless poultry, skimmed milk, fruits and vegetables, unsweetened fruit juices. 

This diet does not recommend any particular physical activity and does not provide for a transition stage to be adapted as a healthy lifestyle. This method cannot last longer than a week. It can be repeated if the weight loss obtained is not that expected, provided you take a two-week break between two periods of diet.

What can I eat?

Recommended foods

Apart from soups, the foods allowed in this diet are:

  • Vegetables.
  • Poultry (skinless).
  • Beef.
  • Skimmed milk.
  • Complete rice.
  • Fruits.
  • Unsweetened fruit juices.
  • Coffee.
  • Unsweetened tea.
  • Prohibited foods

  • Products containing added sugars (cakes, cookies, pastries, sodas, etc.).
  • Cheese.
  • Cr??me fra??che (it is accepted in some soup diets but not in the cabbage soup diet).
  • Butter.
  • Ice cream.
  • Industrial products rich in fats.
  • Industrial soups (often too rich in salt and the vegetables are too ground to benefit from all their benefits).
  • Foods to moderate

  • Vegetables with a high glycemic index (GI).
  • Is the Soup Diet easy to follow? 

    Cost of the Soup diet

    The Soup diet is one of the least expensive diets. Soup being a very affordable dish.

    Effectiveness of monitoring related to the Soup diet

    The Soup diet can lose 5 to 7 kg in a week if followed to the letter.

    What type of physical exercise should accompany the Soup diet?

    The Soup diet does not recommend any particular physical activity. But in general, the practice of sport on a regular basis is always strongly recommended (whether you are on a diet or not), so as not to regain the pounds lost as soon as the diet is stopped. Some specialists still point out that physical activity should not be too intense as part of the Soup diet because the energy intake is low.

    Is this diet dangerous for health?

  • Like all monodiet diets, the Soup diet is not without health risks. It inevitably causes deficiencies in vitamin D and vitamin E, iron, magnesium and selenium.
  • Besides the lack of many nutrients, the calorie intake is far too low (less than 1000 kcal per day). As a result, the person on the soup diet may feel very tired and hungry, and suffer from dizziness and even headaches.
  • The low protein intake also causes muscle wasting which promotes weight gain after the end of the diet (the famous "yo-yo effect").
  • It exposes to a risk of eating disorders (ADD) because of the frustrations and cravings it causes.
  • Are the contributions of this diet sufficient?

  • The intake of iron, selenium, vitamins D and E, and magnesium are insufficient. 
  • The iron intake is insufficient in women. It is 11 mg per day while it should be 16 mg per day. 
  • Selenium intake is 13 g per day for men while it should be 60 g per day for men and 50 g per day for women. 
  • Vitamin D intake is zero when it should be 5 g per day. 
  • Vitamin E intake is 6 mg per day while it should be 12 mg per day. 
  • The magnesium intake is insufficient in men. It is 313 mg per day while it should be 420 mg per day.
  • Vitamin supplementation is strongly recommended in the Soup diet.

    What type of meal does this diet offer?

    There are many variations on the original soup diet. In most, three daily meals are provided (breakfast, lunch, dinner). Several of them require you to eat soup with each meal (with other foods in limited quantities), breakfast included. Others allow one normal meal per day, the other two being soup or at least one meal per day with soup. As for snacks, some soup diets allow them, others do not.

    Cabbage soup diet: example of a typical day

    Breakfast

    Cabbage soup + fruit

    Lunch

    Cabbage soup + skinless beef or poultry and vegetables

    Snack (if hunger arises)

    Cabbage soup

    Having dinner

    Cabbage soup + unlimited vegetables (cooked without fat) 

    Soup diet: example of a typical day

    Breakfast

    150 g of 0% cottage cheese and two plums

    Lunch

    200 g of cod accompanied by a pan of steamed vegetables

    Having dinner

    Leek and potato soup and an orange

    Benefits of the soup diet

  • Weight loss is rapid and significant.
  • It accelerates intestinal transit thanks to the fibers.
  • It is rich in vitamin C.
  • The vegetable protein intake is interesting.
  • It is rich in vegetables.
  • The soup is filling.
  • The water supply is important.
  • Disadvantages of the soup diet

  • Calorie intake is so low that it can endanger health.
  • It puts you at risk of excessive salt consumption1 (to flavor soups that are often bland).
  • It cannot be held for the long term.
  • Weight loss (mainly water) is not sustainable. Muscle wasting (caused by a lack of protein) during the period promotes weight regain after stopping the diet.
  • Excess fiber can irritate the colon and cause diarrhea.
  • It is very diuretic.
  • It is suitable for women who do little or no physical activity. But it is far too restrictive for men and sports people2.