How to Lose Weight on Soup Diets

You may be able to utilize a variety of soup diets to help you lose excess weight. There are different types of diets that are soup-based. Some soup diets, such as the cabbage soup diet, promote short-term, fast weight loss. However, other soup-based diets can be followed longer term since the resulting weight loss is more slow and gradual. Following the recommended guidelines may allow you to lose some of your excess weight. Review the different types of soup diets and choose the one that is most appropriate for you.

See When Should You Try This? to learn more about when soup diets may be a good weight loss option to consider.

Steps

Method 1 Starting a Soup-Based Diet

1. 1 Talk to your doctor. Prior to starting any weight loss program, it's ideal to see your doctor first. They'll be able to review any diet plans you have and let you know if they are safe for you.
   • Tell your doctor about your desired weight loss, nutrition and exercise plan. Ask them if this will be safe and appropriate for your current health conditions.
   • Ask your doctor if he or she has any weight loss tips for you. They may be able to provide with some resources to help support your weight loss.
2. 2 Meet with a registered dietitian. Another health professional to meet with is a registered dietitian. These nutrition professionals will be able to guide you towards your weight loss.
   • Find a dietitian whose main focus is weight loss. Tell them about your goals and thoughts on your soup-based diet plan.
   • The dietitian may also be able to help you write up meal plans or teach you how to read labels to make sure you're choosing healthy soups.
3. 3 Set reasonable goals. With any weight loss plan, it's helpful to set goals for yourself. These short-term and long-term plans can help keep you motivated throughout your weight loss.^[1]
   • Try to make your goals reasonable. Losing large quantities of weight very quickly is probably not reasonable.
   • Also make sure you're being realistic about how long you can follow your diet and exercise plan.
   • If you have one long-term goal (like a larger weight loss amount), set smaller, more short-term goals leading up to it.
4. 4 Write up a meal plan. Writing up a specific weekly meal plan can help you stick to your diet and result in weight loss.^[2]
   • Choose a specific diet to follow first. This will help you figure out what to include or what to leave out of your meal plan.
   • Jot down notes for an entire week of meals. Include breakfast, lunch, dinner, snacks and drinks.
   • It may also be helpful to write up a corresponding grocery list to help you stay on target at the store.^[3]

Method 2 Following a Canned Soup Diet for Weight Loss

1. 1 Read the food labels. When you're purchasing any packaged or canned food, it's essential to review the food label first. This will tell you exactly what's in your food and if it's appropriate for your diet.
   • Review the calories per serving. Depending on what diet you're following or if you have a set calorie limit, make sure you purchase a canned soup that fits in with your goal. Remember, many canned soups seem like one serving, but are generally 2-3 servings per can.
   • Choose lower sodium options if possible. Many canned soups are notoriously high in sodium. Look for low sodium soups - they may be packaged as: "low sodium," "heart healthy" or "healthy choice." Many of these options have up to 50 percent less sodium.
   • Also review the ingredient list. Many soup companies are trying to have more natural, less processed ingredients. Review the label to see exactly what types of foods are used in your canned soup.
    
2. 2 Swap 1-2 meals for canned soup. Depending what particular diet you're following, or how you want to design your own soup-based diet, swap out one or two of your meals for soup.
   • Many people choose to have a canned soup for lunch and dinner. These are the easiest and most sensible meals to have soup.
   • Swapping out two meals for soup may result in quicker weight loss as your total daily calories may be lower. However, this depends on what soups you choose and how many calories they are.
3. 3 Choose broth-based soups. When you're in the grocery store, you'll see a variety of canned soups. Stick to broth-based soups for your diet.^[4]
   • Broth is low in calories and fat. These types of soups typically are also lower in calories and fat.
   • Try to steer clear of creamy soups, bisques or chowders. These may be higher in fat and calories due to cream or butter that's used in the cooking process.^[5]
4. 4 Choose a soup that has at least 3 g of fiber. A higher fiber soup is a better choice compared to low-fiber soups. They may keep you full longer and are better for your digestion.^[6]
   • Review the label for the total fiber. It's listed under carbohydrates on the nutrition fact panel. Make sure you adjust the number according to how many servings you're having.
   • Soups that are made with lentils, beans and vegetables will typically contain more fiber.
   • Fiber is an essential part of a nutritious diet. It may help you feel satisfied longer and helps prevent constipation and colo-rectal cancers.^[7]
5. 5 Look for brands with low calorie or "healthy" versions. Many soup companies today are designing soup-diets for their specialty lines of "healthier" soups.
   • Many times, this special line will have lower calories, lower fat and lower sodium per serving compared to their regular lines of soup.
   • Each brand will have their own name for their healthier soups. However, they may be listed as "low-calorie," "heart-healthy," "smart choice" or "healthy choice."
6. 6 Eat a nutritious breakfast. When you're following a canned soup diet, you're most likely not replacing breakfast with soup. If you're not, plan a nutritious, "diet-friendly" meal to keep you on track with your weight loss.
   • It's typically recommended to have a high protein, high fiber breakfast. Both protein and fiber keep you feeling satisfied longer and will support your weight loss.^[8][9]
   • Examples of high protein, high fiber breakfasts include: 1 whole grain waffle with 1 tbsp almond butter and 1/2 banana, 3/4 cup of oatmeal with dried fruit and nuts, 2 scrambled eggs with sauteed vegetables and low-fat cheese or 1 cup of cottage cheese and fruit.

Method 3 Following a Cabbage Soup-Base Diet for Weight Loss

1. 1 Cook cabbage soup. There are a several variations of cabbage-soup based diets. Choose a diet program whose cabbage soup recipe looks most appealing to you.
   • Most typical cabbage soup diet recipes have a variety of vegetables, large quantities of cabbage, water or broth and tomato juice.^[10]
   • Some recommend different seasonings or provide seasoning suggestions to help make the soup more flavorful or palatable.
   • Since most cabbage soup diets suggest eating large quantities of this soup, you may need to make several batches or one very large batch of soup.
2. 2 Replace meals with cabbage soup. Depending on the particular cabbage soup diet you follow, you may choose to replace all or just some of your meals with your cabbage soup.
   • Some diets suggest that you only eat a mixture of fruits, vegetables and your soup for the first few days. Then meat and other foods are slowly added back in.^[11]
   • Other diets suggest completing swapping out 2-3 meals with cabbage soup for the first few days and then adding back other foods slowly.
   • In addition, some of the diets suggest eating the cabbage soup prior to a small meal to help fill you up on the low calorie, vegetable-filled soup.
3. 3 Eat nutritious meals. If you're allowed to include some meals on your cabbage soup diet, choose lower calorie, nutritious meals to complement your diet.
   • Meals should range between 300-500 calories total. This will depend on what diet you're following and your total daily calorie allowance.
   • Be sure to include lean protein, fruits, vegetables and whole grains. These foods together will make up a balanced meal.^[12]
4. 4 Drink a lot of water. In addition to being a healthy choice, many cabbage soup diets don't allow for any other beverages outside of sugar-free, decaffeinated liquids.^[13]
   • Most health professionals will recommend that you drink between 8-13 glasses of water daily.^[14]
   • Stick to allowed beverages during your diet. These typically include: water, unsweetened decaf tea and coffee, 100% cranberry juice or 100% tomato juice.^[15]
5. 5 Be aware of side effects. Some of the cabbage soup diets promote very low calorie and very low carbohydrate diets. This is especially true in the first few days. Some side effects or uncomfortable symptoms may occur because of this.^[16]
   • Typical side effects include: headaches, dizziness, weakness and trouble concentrating.^[17]
   • Generally, these symptoms will go away once you're eating more normally or add more foods back to your diet.
   • If you're symptoms worsen or are affecting your daily activities, see a doctor immediately and discontinue the diet.

Method 4 When Should You Try This?

1. 1 Try soup diets if you don't have any dietary restrictions. For most people who don't have any current dietary restrictions, soup diets can be safe and effective. On the other hand, if you do have existing dietary restrictions--especially those dealing with sodium levels--you may wish to avoid both canned and cabbage soup diets.
   • Soups are notoriously high in sodium. You can choose homemade and low-sodium options to reduce your salt intake, but if your body has trouble processing sodium, it's best to avoid soup diets altogether.
   • Congestive heart failure, cirrhosis, and chronic kidney disease make it difficult for your kidneys to process sodium. Additionally, excess sodium can actually contribute to heart disease, stroke, kidney disease, and congestive heart failure.^[18]
   • Additionally, the cabbage soup diet and other soup diets low in carbohydrates are considered dangerous for individuals with diabetes.^[19]
2. 2 Attempt the cabbage soup diet for short-term weight loss. The cabbage soup diet can help you lose up to 10 lb (4.5 kg) in one week.^[20] While most people can follow this diet for one week with only limited risk to their health, it is important that you follow this diet for only one week.
   • Cabbage soup diets are low in protein, complex carbohydrates, and other vital nutrients. In addition to losing fat and water weight, you'll likely lose lean tissue following this diet. Since you'll lose nutrients and muscle while on this diet, following it for more than one week can result in moderate to severe health problems.^[21]
   • Due to its short-term nature, cabbage soup diets have no long-term effect on heart disease, cholesterol, or blood pressure.^[22]
   • You should also avoid following any other fad diets extremely low in calorie immediately after ceasing the cabbage soup diet since your body will need to replenish the lost nutrients.^[23]
3. 3 Consider a soup diet after consulting with your doctor. While soup diets don't often present a serious risk to most healthy individuals, it's always a good idea to check with your doctor before starting a major weight loss program like this. Checking with your doctor is especially important if you have any pre-existing conditions, but it's still a good idea even if you have no known issues.
   • Your doctor should be able to work with you to determine if a soup diet is a good choice for your health needs. Additionally, your doctor may also be able to help you determine the safest way to attempt a soup diet.
   • Seeking advice from a registered dietician is also a good idea, but do so only after checking with your doctor first. Your doctor will help you determine if the diet is safe for you; a registered dietician can then help you determine the healthiest options for your soup diet.
4. 4 Supplement any soup diet with healthy lifestyle changes. Canned soup and cabbage soup diets are classified as fad diets. While canned soup diets may offer more potential long-term benefits than cabbage soup diets, you should supplement either one with long-term lifestyle changes, including nutritional food choices, moderate exercise, and adequate sleep.^[24]
   • It can be easy to regain lost weight after you stop your soup diet. As such, relying solely on soup diets or other fad diets can result in yo-yo dieting or weight cycling, which can have negative effects on your health, including a loss of white blood cells, higher blood pressure, higher cholesterol, and an increased risk of gall bladder disease.^[25] If you choose to follow a soup diet, reduce the risk of weight cycling by maintaining healthy long-term lifestyle choices.

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