Souping to Lose Weight: Is Souping Good for Weight Loss?

Souping to Lose Weight: Is Souping Good for Weight Loss?

Over the past twelve years in my profession as a personal trainer, I have been asked many times about the impact of different foods on weight loss.

Today I’m answering the question is souping good for weight loss?

Observational research has discovered that people who regularly include soup in their diets tend to exhibit a lower body mass index (BMI) and a reduced risk of obesity compared to those who rarely consume soup or not at all.

The exact reasons behind this connection between soup consumption and lower body weight remain somewhat mysterious.

However, some studies propose that soup may contribute to enhanced feelings of fullness, potentially leading to a reduction in overall daily calorie intake.

Here’s the essence of how souping operates: you substitute one or two of your daily meals with a nourishing bowl of soup.

Firstly, it’s remarkably convenient—all you need to do is heat up a bowl or two of soup for either lunch or dinner, and you’re ready to roll!

Moreover, it effectively keeps hunger at bay since soups are typically rich in essential nutrients.

The majority of souping diets also result in a significant reduction in calories which in turn will almost certainly help you lose weight.

Without further ado, let’s take a look at the effectiveness of souping to lose weight.

Souping for Weight Loss: What You Need to Know

Soup diets have gained considerable attention as a potential path to rapid weight loss.

From broth-based to bean-infused and everything in between, these diets offer a range of options for those seeking to shed pounds while enjoying the comforting warmth of a bowl of soup.

In this comprehensive guide, we will delve into the most popular types of soup diets, their potential benefits and drawbacks, and whether they can truly help you achieve your weight loss goals.

It’s important to note that while soup diets have garnered popularity, there is currently limited scientific research on their specific effectiveness.

Nonetheless, they continue to intrigue many as a short-term weight loss strategy.

Broth-Based Soup Diet

One of the quintessential soup diets is the broth-based soup diet, which typically spans 7 to 14 days.

Advocates of this diet claim that it can result in weight loss of up to 10 to 20 pounds (4.5 to 9 kg) within that timeframe.

The fundamental principle of the broth-based soup diet is to consume homemade or canned soups that are primarily based on broths, featuring vegetables and protein.

Cream-based soups are generally discouraged due to their higher calorie and fat content.

Some variations of this diet may permit limited amounts of low-calorie options like lean proteins, non-starchy vegetables, and non-fat dairy.

While it’s important to remember that scientific research on this specific diet is lacking, the idea behind it is to create a calorie deficit by consuming low-calorie, nutrient-rich soups.

However, it’s crucial to consult with a healthcare professional before embarking on any diet, especially one as restrictive as this.

Bean Soup Diet

The bean soup diet, popularised by Michael Greger, MD, author of “How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease,” centres around the consumption of Dr. Greger’s Champion Vegetable Bean Soup.

This diet allows individuals to enjoy this soup up to twice a day while incorporating oil-free, plant-based foods such as whole grains, fruits, and vegetables into their daily meals.

Unlike some other soup diets, the bean soup diet is not defined by strict calorie limits.

However, it does encourage participants to moderate their intake of calorie-dense foods like dried fruits and nuts for optimal weight loss outcomes.

While there is no specific scientific research on Greger’s bean soup diet, plant-based diets, in general, have been associated with positive effects on weight loss and heart health.

Cabbage Soup Diet

Among the most well-known soup diets is the cabbage soup diet, which spans a duration of 7 days.

This diet revolves around the consumption of a chicken- or vegetable-broth-based soup containing cabbage and various low-carb vegetables.

In addition to the cabbage soup, participants are typically allowed to include one or two other low-calorie foods in their daily intake, such as skim milk or leafy greens.

The proponents of the cabbage soup diet claim that it can result in a weight loss of up to 10 pounds (4.5 kg) over the course of the week.

Chicken Soup Diet

The chicken soup diet is a 7-day weight loss plan that emphasizes the consumption of chicken soup for every meal, with the exception of breakfast.

For breakfast, you can choose from a selection of low-calorie options, including fat-free milk and yogurt, fat-free cheese, whole-grain cereal or bread, and fresh fruit.

Throughout the day, the diet encourages participants to consume frequent small portions of homemade chicken soup.

This approach aims to reduce cravings and promote a feeling of fullness due to the low-calorie and low-carb nature of the soup.

The chicken soup typically includes broth, cooked chicken, aromatics like garlic and onion, and an array of non-starchy vegetables.

Keto Soup Diet

Designed for individuals following the ketogenic (keto), paleo, Whole30, or other low-carb diets, the keto soup diet promises the potential to lose up to 10 pounds (4.5 kg) in just 5 days.

This diet aligns with the principles of the standard ketogenic diet, emphasizing low carbohydrate intake, high fat consumption, and moderate protein intake.

The keto soup diet provides approximately 1,200 to 1,400 calories per day and restricts carbohydrate intake to just 20 grams per day. It also limits or eliminates foods such as nuts, dairy, and artificial sweeteners.

A typical day on the keto soup diet begins with a consistent breakfast featuring eggs, butter, bacon, avocado, and unsweetened bulletproof coffee.

For snacks, one low-carb, high-fat option is allowed, such as celery with keto-friendly tuna salad.

Lunch and dinner consist of four cups of keto soup, distributed between the two meals.

The soup recipe typically includes ingredients like chicken, bacon, olive oil, chicken stock, sun-dried tomatoes, mushrooms, and various low-carb vegetables and herbs.

While the keto soup diet may yield rapid weight loss results, it is important to approach it with caution, as very low-carb diets can lead to potential side effects such as the “keto flu” and may not be suitable for everyone.

Sacred Heart Soup Diet

The Sacred Heart soup diet is akin to the cabbage soup diet and spans 7 days.

It primarily revolves around the consumption of a broth-based soup that features non-starchy vegetables.

While some other low-calorie foods are permitted, the diet provides specific guidelines on which foods can be included each day.

When closely followed, the Sacred Heart soup diet claims to enable weight loss ranging from 10 to 17 pounds (4.5 to 8 kg) in just one week.

However, it is important to approach such rapid weight loss claims with caution, as they may not reflect long-term, sustainable results.

Benefits of Souping

In addition to the potential for rapid weight loss, soup diets may offer a range of other benefits, including:

Enhanced Vegetable Consumption: Souping diets often incorporate an abundance of vegetables, providing essential vitamins and beneficial plant compounds. Increased vegetable intake has been associated with a reduced risk of weight gain and obesity.

Increased Fibre Intake: Due to their reliance on vegetables and occasional inclusion of beans, whole grains, or fruits, these diets can offer a substantial amount of fibre. A higher fibre intake may contribute to reduced appetite and improved satiety.

Elevated Water Consumption: Soup diets naturally promote increased water intake throughout the day. Adequate hydration supports various vital bodily functions, and research suggests that enhanced water intake may aid in weight loss efforts.

Ease of Adherence: Like many popular diets, soup diets typically come with clear and straightforward guidelines, making them relatively easy to follow.

Encouragement of Plant-Based Eating: Certain soup diets, such as the bean soup diet, encourage a shift toward a more plant-based dietary pattern. Embracing a plant-based diet has been associated with a reduced risk of obesity and can support weight loss.

Nevertheless, it’s important to bear in mind that the benefits of increased vegetable consumption, higher fibre intake, and enhanced hydration, lasting only 1 or 2 weeks, may not have a substantial impact on long-term weight management and overall health.

The true value of these diets may lie in their potential to kick start lasting lifestyle changes.

Drawbacks of Souping for Weight Loss

Except for Greger’s bean soup diet, one of the most notable drawbacks of soup diets is their limited duration, typically lasting no more than 5 to 10 days.

Consequently, unless you have a more sustainable dietary plan to transition to, you’re likely to regain any weight you may have shed while on the diet.

Moreover, research indicates that when calorie intake is drastically restricted, or when a substantial amount of weight is lost rapidly, there can be a reduction in metabolic rate.

This means that your body begins to burn fewer calories per day than it did previously.

Consequently, once you discontinue the diet, your lowered metabolism could make it more challenging to maintain your weight loss.

Additionally, soup diets like the cabbage soup diet and Sacred Heart diet tend to be highly restrictive in terms of the types and quantities of permissible foods, raising concerns about potential nutrient deficiencies.

Although adhering to a restricted diet for just 5 to 10 days is unlikely to result in severe nutrient deficiencies, particularly if you are supplementing with a multivitamin, significant calorie reduction can lead to side effects such as dizziness, weakness, or fatigue.

It is essential to be mindful of these potential drawbacks when considering the short-term nature and limitations of soup diets.

Souping for Weight Loss: Summary

Souping diets have gained popularity for their promise of significant weight loss within just 5 to 10 days.

However, one must understand that the majority of the weight shed during these diets is primarily a result of water loss and less food in the gut rather than fat reduction.

Furthermore, since these diets are intended for short-term use, any weight lost is susceptible to being regained once the diet concludes.

Instead, a more sustainable approach may involve incorporating soups into a balanced, less restrictive long-term weight loss plan.

Souping can be a valuable addition as it has the potential to curb your appetite and reduce daily calorie intake.

However, whether you lose or gain weight will ultimately depend your your long term consistent balance between the calories you burn and those you consume (calories in vs. calories out).

Thanks for checking out souping to lose weight.

Keep pushing.

Speak soon.

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