Key Takeaways
- The soup diet is a short-term (7–14 days) plan centered on low energy density, broth-based or blended vegetable soups to create a calorie deficit for weight loss.
- Target daily ranges: 1,200–1,600 kcal, protein at 1.2–1.6 g/kg body weight, fiber 25–35 g, and sodium 1,500–2,300 mg to boost fullness, preserve lean mass, and support heart health.
- Popular tracks include cabbage soup rotations and high-protein, broth-focused builds (with chicken, tofu, legumes), both leveraging volume and fiber for satiety.
- Benefits: increased fullness, simpler meal prep, potential short-term weight loss, and improved cardiometabolic markers when sodium stays moderated.
- Risks and who should avoid: monotony, GI upset, high sodium or nutrient gaps; not advised for pregnancy, underweight, advanced kidney disease, complex diabetes regimens, or high-volume athletes.
- Stay safe with low-sodium stocks, complete proteins in each bowl, adequate electrolytes and hydration, and transition off gradually by keeping 1–2 soup meals daily while adding calories slowly.
I’ve always loved a warm bowl of soup and the way it feels like a reset. When I first heard about a soup diet I was curious. Could something so simple be satisfying and still help me feel lighter and more energized
In this guide I’ll share what a soup diet is and why it appeals to me. I’ll talk about how it works the pros and the common pitfalls. I’ll keep it real and practical so you can decide if it fits your goals and your taste
What Is The Soup Diet?
A soup diet is a short term eating pattern that centers meals on low energy density soups to create a calorie deficit. I focus on broth based or blended vegetable soups with lean protein and high fiber produce to lower calories per gram and raise fullness.
Common versions include:
- Choose a cabbage soup rotation that anchors 7 day cycles with nonstarchy vegetables and fruit
- Choose a bone broth plan that pairs broth meals with nonstarchy vegetables and timed protein portions
- Choose a high protein soup plan that blends legumes, tofu, or poultry into pureed soups
- Choose a Mediterranean soup track that rotates minestrone, lentil, and tomato based recipes
Key parameters and targets
| Item | Typical range or target | Source |
|---|---|---|
| Duration | 7–14 days | NIDDK very low calorie guidance for short term use https://www.niddk.nih.gov/health-information/weight-management/very-low-calorie-diets |
| Daily energy | 1,200–1,600 kcal for adults, <800 kcal only under medical supervision | NIDDK https://www.niddk.nih.gov/health-information/weight-management/very-low-calorie-diets |
| Protein | 1.2–1.6 g per kg body weight per day during weight loss | International Society of Sports Nutrition https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 |
| Fiber | ≥14 g per 1,000 kcal | Dietary Guidelines for Americans 2020–2025 https://www.dietaryguidelines.gov |
| Sodium | <2,300 mg per day | CDC https://www.cdc.gov/salt/ |
I frame the soup diet as food based and not a single standardized protocol. I emphasize whole foods, clear protein targets, and sodium control to support satiety and cardio metabolic risk markers. I note that soups lower energy density via water and fiber which increases fullness per calorie according to energy density research from CDC and DGA summaries https://www.cdc.gov/healthyweight/healthy_eating/energy_density.html https://www.dietaryguidelines.gov.
Types And Variations Of The Soup Diet
I focus on two common soup diet tracks that align with low energy density and clear macro targets. I keep the format simple for a 7–14 day span.
Cabbage Soup Diet
I frame the cabbage soup diet as a very low energy density rotation built around nonstarchy vegetables. I keep protein higher than classic versions to support satiety.
- Build: Cabbage soup base, carrots, onions, celery, tomatoes
- Add: Lean protein, tofu, beans, Greek yogurt
- Rotate: Fruit days, vegetable days, protein plus soup days
Key targets for a cabbage soup rotation
| Parameter | Daily Target | Rationale | Source |
|---|---|---|---|
| Energy | 1,200–1,500 kcal | Calorie deficit in adults | USDA DGA 2020–2025 |
| Protein | 75–110 g | Preserve lean mass in deficit | Leidy 2015, NASEM 2005 |
| Fiber | 25–35 g | Satiety via low energy density | Rolls 2005 |
| Sodium | 1,500–2,300 mg | Cardiometabolic risk control | AHA 2021 |
Example day for context
- Soup meals: 3 bowls cabbage soup, 350–450 kcal total
- Protein adds: 120 g chicken breast, 170 g Greek yogurt, 1 cup beans
- Produce adds: 4 cups leafy greens, 2 fruit servings
Evidence notes
- Low energy density foods lower meal energy intake in controlled trials if volume stays high, not low volume, high density foods (Rolls 2005)
- Vegetable rich patterns support weight management and blood pressure control in short terms if sodium stays moderated (AHA 2021, USDA DGA)
Broth-Based And Protein-Focused Approaches
I pair broth volume with complete protein to raise satiety and maintain muscle.
- Choose: Bone broth, stock, miso, vegetable broth
- Add: Chicken, turkey, fish, eggs, tofu, tempeh, lentils
- Include: Whole grains, barley, farro, brown rice
- Limit: High sodium concentrates, ultra processed toppings, cured meats
Key targets for a protein focused soup track
| Parameter | Daily Target | Example Sources | Source |
|---|---|---|---|
| Energy | 1,300–1,600 kcal | 3 soup meals plus 1 snack | USDA DGA 2020–2025 |
| Protein | 1.2–1.6 g/kg body weight | Chicken lentil soup, tofu miso, Greek yogurt | Leidy 2015 |
| Collagen vs complete protein | Collagen limited in tryptophan | Mix broth with meat, dairy, legumes | Harvard Chan 2019 |
| Sodium | 1,500–2,300 mg | Low sodium broth, herbs, acids | AHA 2021 |
Example protein soup build
- Start: 2 cups low sodium chicken broth
- Add: 120 g cooked chicken, 1 cup lentils, 2 cups vegetables
- Finish: 1 tsp olive oil, lemon juice, herbs
Evidence notes
- Protein intakes near 1.2–1.6 g per kg improve satiety and body composition in energy deficits if energy remains controlled (Leidy 2015)
- Store bought bone broth ranges near 6–12 g protein per cup and varies in sodium, not uniform across brands (Harvard Chan 2019)
- Soup preload reduces subsequent energy intake via volume and water content if fiber and protein stay adequate (Rolls 2005)
- USDA DGA 2020–2025 https://www.dietaryguidelines.gov
- American Heart Association sodium guidance 2021 https://www.heart.org
- Leidy HJ et al 2015 Higher protein intake and weight management https://doi.org/10.3945/ajcn.114.084038
- Rolls BJ et al 2005 Energy density and satiety https://doi.org/10.1038/oby.2005.42
- Harvard T H Chan School of Public Health Bone broth profile 2019 https://www.hsph.harvard.edu/nutritionsource/food-features/bone-broth/
Pros And Cons Of The Soup Diet
I see clear tradeoffs with a soup diet in short runs of 7–14 days. I balance satiety and structure against monotony and possible nutrient gaps.
| Metric | Typical value | Context | Source |
|---|---|---|---|
| Daily energy | 1,200–1,600 kcal | Adult short-term track | USDA Dietary Guidelines 2020–2025 |
| Protein | 1.2–1.6 g/kg | Satiety and lean mass during deficit | McMaster University review |
| Fiber | 25–35 g | Appetite control and glycemic impact | USDA Dietary Guidelines 2020–2025 |
| Sodium | 1,500–2,300 mg | Blood pressure guardrails | American Heart Association |
| Soup preload effect | ~20% lower meal energy | Low energy density soup before meals | Penn State research |
Potential Benefits
Potential benefits align with low energy density and high satiety.
- Boosts fullness with volume in broth based bowls like vegetable minestrone, cabbage soup, chicken vegetable
- Supports calorie control through low energy density soups like tomato vegetable, miso tofu, mushroom barley
- Preserves lean mass with higher protein builds like chicken thigh lentil, tofu edamame, turkey bean
- Improves cardiometabolic markers in short windows by lowering sodium, added sugars, refined grains
- Simplifies meal decisions with batch cooked pots like cabbage soup, bone broth chili, white bean stew
- Increases vegetable intake with non starchy mixes like cabbage, carrots, celery, tomatoes
- Enhances premeal appetite control with soup preloads before entrees, as shown in Penn State research
Common Drawbacks And Risks
Common drawbacks and risks reflect monotony and physiological constraints.
- Limits variety when rotations repeat the same bases like cabbage, carrot, celery
- Raises sodium if canned bases or bouillon dominate, which pushes intake above 2,300 mg
- Triggers GI symptoms like bloating or loose stools when fiber jumps fast from beans, crucifers, whole grains
- Reduces energy availability for athletes during higher training loads, which impairs performance and recovery
- Increases gallstone risk with rapid weight loss during very low calorie phases, as noted by NIDDK
- Creates nutrient gaps for calcium, iron, and B12 when builds exclude dairy, red meat, or fortified foods, per NIH ODS
- Causes hyponatremia in rare cases when high fluid intake pairs with very low sodium, as reviewed in clinical guidance
Who Should Avoid It
Who should avoid it relates to clinical status and medication complexity.
- Avoid if pregnant or breastfeeding due to higher energy and micronutrient demands, per CDC and ACOG guidance
- Avoid if underweight with BMI under 18.5 or with active eating disorders, per NEDA guidance
- Avoid if on intensive insulin therapy for diabetes due to hypoglycemia risk, per ADA Standards of Care
- Avoid if managing stage 3–5 chronic kidney disease due to potassium and sodium constraints, per NKF guidance
- Avoid if living with heart failure on diuretics due to fluid and sodium balance issues, per AHA guidance
- Avoid if training at high volume like endurance cycles or strength peaks due to low energy availability risk
- USDA Dietary Guidelines 2020–2025 https://www.dietaryguidelines.gov
- American Heart Association sodium guidance https://www.heart.org
- McMaster University protein and weight loss review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4841935
- Penn State soup preload research https://pubmed.ncbi.nlm.nih.gov/17604779
- NIDDK rapid weight loss and gallstones https://www.niddk.nih.gov
- NIH ODS nutrient fact sheets https://ods.od.nih.gov
- ADA Standards of Care https://diabetesjournals.org/care/issue
- National Kidney Foundation guidelines https://www.kidney.org
- ACOG nutrition and pregnancy https://www.acog.org
- NEDA clinical information https://www.nationaleatingdisorders.org
Sample 7-Day Soup Diet Plan
This sample 7-day soup diet plan keeps energy density low and protein high. I match the earlier targets and rotate flavors for variety.
Day-By-Day Overview
I anchor each day to 1,300–1,600 kcal, 90–110 g protein, 25–35 g fiber, and 1,500–2,300 mg sodium per CDC and AHA guidance, with protein at 1.2–1.6 g per kg body weight per ISSN.
| Day | Core soups and sides | Estimated kcal | Protein g | Fiber g | Sodium mg |
|---|---|---|---|---|---|
| 1 | Cabbage soup, grilled chicken, Greek yogurt, berries | 1,400 | 105 | 30 | 1,900 |
| 2 | Lentil tomato soup, whole grain toast, cottage cheese, apple | 1,450 | 100 | 35 | 2,100 |
| 3 | Chicken vegetable zoodle soup, quinoa, kefir | 1,350 | 110 | 28 | 1,800 |
| 4 | Bean minestrone, tuna salad, mixed greens | 1,500 | 105 | 32 | 2,200 |
| 5 | Turkey meatball broth, brown rice, edamame | 1,400 | 110 | 25 | 2,000 |
| 6 | Mushroom barley soup, egg bites, pear | 1,450 | 95 | 30 | 2,100 |
| 7 | Mediterranean fish stew, chickpea salad, orange | 1,500 | 110 | 30 | 2,100 |
- Anchor Day 1 with cabbage soup 2 cups per meal and pair with grilled chicken 4–6 oz and add Greek yogurt 3/4 cup and add berries 1 cup.
- Build Day 2 around lentil tomato soup 2 cups per meal and pair with whole grain toast 1 slice and add cottage cheese 1 cup and add an apple.
- Center Day 3 on chicken vegetable zoodle soup 2 cups per meal and pair with quinoa 1/2 cup cooked and add kefir 1 cup.
- Stack Day 4 with bean minestrone 2 cups per meal and pair with tuna salad 4 oz packed in olive oil and add mixed greens 2 cups.
- Focus Day 5 on turkey meatball broth 2 cups per meal and pair with brown rice 1/2 cup cooked and add edamame 1 cup.
- Rotate Day 6 to mushroom barley soup 2 cups per meal and pair with egg bites 2 pieces and add a pear.
- Finish Day 7 with Mediterranean fish stew 2 cups per meal and pair with chickpea salad 1 cup and add an orange.
- Flavor soups with olive oil 1 tsp per bowl and herbs and lemon to keep sodium in range.
- Space meals at 3–4 hour intervals and add a protein snack only if hunger persists.
Sources: CDC sodium basics https://www.cdc.gov/salt/index.htm, AHA sodium guidance https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium, ISSN protein position stand https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8, USDA DGA 2020–2025 https://www.dietaryguidelines.gov
Grocery List And Prep Tips
- Stock proteins: chicken breast, turkey meatballs, tuna in olive oil, cod or white fish, Greek yogurt, cottage cheese, eggs, kefir, edamame.
- Load vegetables: cabbage, carrots, celery, onion, garlic, tomatoes, zucchini, mushrooms, spinach, kale, bell peppers.
- Choose legumes and grains: lentils, chickpeas, cannellini beans, black beans, barley, quinoa, brown rice.
- Add liquids and flavor: low sodium chicken broth, low sodium vegetable broth, crushed tomatoes, olive oil, lemon, chili flakes, pepper, vinegar, herbs.
- Keep extras: whole grain bread, mixed greens, berries, apples, oranges.
- Batch-cook two base soups on Day 1 such as cabbage soup and lentil tomato soup and chill in flat containers.
- Pre-portion 2 cup servings and label lids with Day and meal.
- Skim fat after chilling to lower energy density and reheat gently.
- Swap herbs and acids to refresh flavor and hold salt for the end.
- Rotate proteins across bowls and target 25–40 g per main meal.
- Reheat soups once and discard leftovers after 3–4 days or freeze for 1 month.
Nutritional Takeaways And Expected Results
I pulled the key numbers into simple targets that match a soup diet’s low energy density and high satiety pattern. I paired them with realistic outcomes, not hype.
Calories, Macros, And Micronutrients
I anchored calories and macros to the two tracks already outlined, then I flagged micronutrients that often drift low on soup-heavy days.
Calorie and macro targets
| Track | Daily kcal | Protein | Protein density | Carbs | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| Cabbage-lean soup focus | 1,200–1,500 | 75–110 g | 1.0–1.4 g/kg | 120–180 g | 30–50 g | 25–35 g | 1,500–2,300 mg |
| Broth-protein focus | 1,300–1,600 | 1.2–1.6 g/kg | 20–30% kcal | 120–170 g | 35–55 g | 25–35 g | 1,500–2,300 mg |
Micronutrient priorities
| Nutrient | Target | Primary soup-diet sources | Gap risk |
|---|---|---|---|
| Potassium | 2,600–3,400 mg/day | Tomatoes, spinach, beans, squash | Low intake if portions shrink |
| Magnesium | 310–420 mg/day | Beans, lentils, pumpkin seeds, spinach | Low if legumes drop |
| Iodine | 150 mcg/day | Iodized salt, seaweed, dairy | Low if using non-iodized salt |
| Vitamin B12 | 2.4 mcg/day | Fish, poultry, eggs, dairy | Low in vegan builds |
| Iron | 8 mg men, 18 mg premenopausal women | Beef, chicken thighs, lentils, tofu | Low without heme sources |
| Calcium | 1,000 mg/day | Milk, yogurt, calcium-set tofu, sardines | Low if dairy-free |
| Vitamin D | 600 IU/day | Fortified milk, eggs, salmon | Low without fortification |
| Omega-3 EPA+DHA | 250–500 mg/day | Salmon, sardines, trout | Low without oily fish |
- Build soups with complete-protein anchors: chicken, turkey, tofu, tempeh, fish.
- Load vegetables for fiber and potassium: cabbage, carrots, celery, tomatoes, greens.
- Include legumes for magnesium and iron: lentils, chickpeas, black beans.
- Use iodized salt for thyroid support, sea salt for flavor second.
- Add fatty fish 2–3 times weekly, canned salmon counts on busy days.
- Fortify plant builds with B12, choose fortified soy milk in swaps.
Evidence anchors
- Protein at 1.2–1.6 g/kg supports lean mass during energy restriction, Phillips 2016.
- Fiber at 25–38 g/day aids satiety and glycemia, National Academies 2005.
- Sodium at 1,500–2,300 mg/day aligns with AHA and DGA limits, AHA 2021, USDA 2020.
- Potassium and magnesium adequacy supports cardiometabolic health, NASEM 2019.
Realistic Weight Loss Expectations
I set expectations using energy balance data and typical water shifts on high-volume soup patterns.
Expected changes
| Timeframe | Typical change | Drivers |
|---|---|---|
| Days 1–3 | 0.5–2.0 lb loss | Glycogen and water shifts, sodium adjustment |
| Week 1 | 1.5–4.0 lb loss | Deficit plus diuresis, higher if starting sodium was high |
| Weeks 2–4 | 0.7–1.5 lb per week | 350–750 kcal daily deficit, activity consistent |
| 8–12 weeks | 1–3% body weight | Adherence plus protein-supported satiety |
- Expect faster early drops, if baseline carbs and sodium were high.
- Expect slower steady losses, if deficits are modest or activity is low.
- Expect plateaus after rapid water loss, if sodium and glycogen stabilize.
- Expect lean mass retention with 1.2–1.6 g/kg protein, if resistance training continues.
- Expect better hunger control with 25–35 g fiber and high-broth volume, if meals hit targets.
Evidence anchors
- Energy deficit of ~500 kcal/day averages ~1 lb/week over time, NIH, Hall 2016.
- Early weight change often reflects water and glycogen, not fat, Hall 2008.
- Higher protein improves satiety and lean mass retention during dieting, Phillips 2016.
- Vegetable-forward, low energy density eating supports weight loss, Rolls 2014.
- USDA Dietary Guidelines 2020–2025
- American Heart Association Sodium Guidance 2021
- National Academies DRI reports 2005, 2019
- NIH Office of Dietary Supplements fact sheets
- Hall KD et al, Obesity Reviews 2016, American Journal of Clinical Nutrition 2008
- Phillips SM, Applied Physiology, Nutrition, and Metabolism 2016
- Rolls BJ, Nutrients 2014
How To Try The Soup Diet Safely
I anchor soup diet safety on macros, electrolytes, and an exit plan. I match the track to my health status, medications, and training load.
Balancing Protein, Fiber, And Fats
I set macronutrients to protect lean mass and gut health during a soup diet.
- Aim for protein at 1.2–1.6 g per kg body weight daily for satiety and muscle support per ISSN and PROT‑AGE
- Include 25–38 g fiber daily from vegetables and legumes such as cabbage, kale, lentils per National Academies
- Choose fats at 20–35% of calories with at least 250–500 mg EPA plus DHA from salmon or sardines per AHA
- Pair each soup serving with 25–40 g complete protein using chicken breast, tofu, Greek yogurt examples
- Add 1–2 tbsp nuts or seeds for fat balance using almonds, walnuts, chia examples
Numbers at a glance
| Target | Range | Source |
|---|---|---|
| Protein | 1.2–1.6 g/kg body weight | ISSN, PROT-AGE Consortium |
| Fiber | 25–38 g/day | National Academies DRI |
| Fat | 20–35% of kcal | Dietary Guidelines for Americans |
| EPA+DHA | 250–500 mg/day | American Heart Association |
Citations: International Society of Sports Nutrition 2017, PROT‑AGE 2013, National Academies DRI 2005, Dietary Guidelines for Americans 2020–2025, AHA 2021.
Managing Sodium And Hydration
I manage sodium and fluids to keep blood pressure and performance steady on a high‑volume soup diet.
- Keep sodium between 1,500–2,300 mg per day across broths and condiments per AHA
- Prefer low sodium stocks at 140 mg per cup or less for baseline soups per FDA
- Replace losses during heat or workouts with 300–600 mg sodium per hour using electrolyte tablets examples per ACSM
- Space potassium rich foods like beans, tomatoes, and leafy greens to reach 2,600–3,400 mg per day per National Academies
- Track hydration by producing pale yellow urine and by targeting 30–35 ml per kg per day per ACSM
Electrolytes and fluids
| Variable | Daily target | Example sources | Source |
|---|---|---|---|
| Sodium | 1,500–2,300 mg | Low sodium broth, sea salt, electrolyte tabs | AHA, ACSM |
| Potassium | 2,600–3,400 mg | Beans, tomatoes, spinach, potatoes | National Academies DRI |
| Fluids | 30–35 ml/kg body weight | Water, herbal tea, broth | ACSM Hydration Position |
Citations: American Heart Association 2021, FDA sodium definitions 21 CFR 101.61, American College of Sports Medicine 2007 and 2016, National Academies DRI 2005.
Transitioning Off The Diet
I exit a soup diet gradually to lock in weight maintenance and stable energy.
- Keep 1–2 soup based meals per day for 7 days to preserve low energy density patterns
- Add 100–200 kcal per day from whole foods using oats, quinoa, olive oil examples
- Increase starchy carbs to 1–2 servings per meal using potatoes, rice, whole grain bread examples
- Maintain protein at 1.2 g per kg minimum to guard lean mass per ISSN
- Monitor body weight and waist 2 times per week and adjust calories if trends rise for 2 weeks
Sample off ramp for 7 days
| Day | Breakfast example | Lunch example | Dinner example | Additions |
|---|---|---|---|---|
| 1–2 | Greek yogurt plus berries | Chicken vegetable soup | Lentil tomato soup | +100 kcal from olive oil drizzle |
| 3–4 | Oats plus whey plus banana | Bean and barley soup | Salmon and cabbage soup | +150 kcal from quinoa side |
| 5–7 | Eggs plus whole grain toast | Soup plus mixed salad plus feta | Turkey chili style soup | +200 kcal from potatoes or rice |
Citations: ISSN protein position 2017, National Weight Control Registry insights 2020, DGA 2020–2025.
Conclusion
If you love a warm bowl as much as I do this path can be a helpful short reset. Let your goals guide the choice not hype. Your routine and your energy and your mood will tell you more than any rule ever could.
Try it with curiosity and patience. Plan ahead. Taste as you go. Keep protein plants and fluids in view. If your body says slow down listen. If you feel stronger hold on to the habits that worked and let the rest go.
I would love to hear what you discover. Share your tweaks and wins and honest misses. We learn faster together. Here is to bowls that feel good and fit real life
Frequently Asked Questions
What is a soup diet?
A soup diet is a short-term eating plan built around low energy density soups to create a calorie deficit. It emphasizes whole foods, lean protein, fiber-rich vegetables, and controlled sodium. Typical duration is 7–14 days with daily intake around 1,200–1,600 calories for adults. It’s a framework, not one rigid recipe.
How long should I follow a soup diet?
Most people follow it for 7–14 days. Longer runs increase the risk of nutrient gaps and monotony. Use it as a structured reset, then transition to a balanced eating pattern with whole foods to maintain results.
Can a soup diet help with weight loss?
Yes. Low energy density soups can reduce calorie intake while keeping you full. Expect modest, realistic fat loss based on your calorie deficit. Early rapid changes often include water weight. Protein-focused versions help preserve lean mass.
What are the main types of soup diets?
Common tracks include:
- Cabbage soup rotation (very low energy density)
- Broth-based, high-protein plans
- Bone broth variations
- Mediterranean-style soup plans
Each sets targets for calories, protein, fiber, and sodium.
What are ideal calorie and macro targets?
General targets: 1,200–1,600 kcal/day. Protein: 1.2–1.6 g/kg body weight to preserve muscle. Fiber: 25–38 g/day for fullness. Healthy fats: 20–35% of calories. Keep sodium roughly 1,500–2,300 mg/day unless advised otherwise by a clinician.
How does the cabbage soup diet differ from protein-broth plans?
Cabbage soup plans focus on very low energy density, non-starchy vegetables, and moderate-to-high protein. Protein-broth plans pair broth volume with complete protein (e.g., chicken, tofu, Greek yogurt) to maximize satiety and protect lean mass.
What are the benefits of a soup diet?
Potential benefits include better fullness, lower calorie intake, improved portion control, preserved lean mass (with sufficient protein), improved cardiometabolic markers, simpler meal decisions, and higher vegetable intake.
What are the risks or side effects?
Possible issues: monotony, nutrient gaps, excess sodium, digestive changes (bloating, gas), low energy for intense training, increased gallstone risk during rapid weight loss, and rare hyponatremia if fluids and sodium are mismanaged.
Who should avoid the soup diet?
Avoid if you are pregnant or breastfeeding, underweight, have an eating disorder, are on intensive insulin therapy, have chronic kidney disease, or are an athlete in high-volume training. Consult a healthcare provider if you have medical conditions or take medications.
How much sodium is safe on a soup diet?
Aim for 1,500–2,300 mg/day for most adults. Choose low-sodium broths, season with herbs and acids (lemon, vinegar), and salt to taste at the end. Monitor hydration via pale-yellow urine and adjust based on climate, activity, and medical advice.
What does a sample day look like?
A day might include a high-vegetable soup, a protein-rich soup (e.g., chicken and lentil), non-starchy veggie sides, and a yogurt or fruit snack. Total calories: 1,200–1,600, with 75–110 g protein and 25–35 g fiber. Batch-cook and portion for ease.
How do I transition off the soup diet?
Gradually reintroduce whole foods: lean proteins, legumes, whole grains, fruits, vegetables, and healthy fats. Keep one soup-based meal for a week, monitor weight and hunger, and maintain protein and fiber targets to preserve results.
Can athletes use a soup diet?
It’s not ideal for high-volume training due to limited energy availability. If used, shorten the duration, raise calories and carbs, time protein around workouts, and monitor performance, recovery, and hydration closely.
Are there signs the soup diet isn’t right for me?
Stop or adjust if you experience persistent fatigue, dizziness, ongoing gastrointestinal distress, performance decline, or intense cravings. Reassess calories, protein, fiber, and sodium, or switch to a more balanced plan.
Do I need supplements on a soup diet?
Maybe. Depending on your soup choices, you may need vitamin D, calcium, iodine, B12 (for plant-based), or omega-3s. Prioritize variety first: legumes, leafy greens, dairy or fortified alternatives, seafood, and seeds. Consult a clinician if unsure.