Can You Really Lose 20 Pounds on the Soup Diet? | (2023)

Can You Really Lose 20 Pounds on the Soup Diet? | (1)

The soup diet might help you lose weight, but there are better ways to include soup in your weight-loss plan.

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The soup diet has been around for ages. So can it really help you lose weight, or is it just an outdated fad diet?


Here's a look at what it's all about and how it works, how much weight you can really expect to lose and whether there are any potential downsides. (Hint: There are a bunch.)

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What Is a Soup Diet, Exactly?

The soup diet is basically just what it sounds like: A diet consisting all or mostly of soup. Specifically, broth-based vegetable soups, like cabbage soup. Some people following this type of diet ​just​ eat soup for each meal. Others will add in a source of lean protein (like grilled chicken breast or beans) or a serving of fruit or veggies.


Devotees like the soup diet because it's super-low in calories. But it's not the kind of thing you're supposed to do forever. Instead, the soup diet is really just intended to be a quick way to lose a few pounds or jumpstart a more sustainable weight-loss program. Most people only follow it for seven to 10 days.

Did you know that keeping a food diary is one of the most effective ways to manage your weight? Download the MyPlate app to easily track calories, stay focused and achieve your goals!

(Video) Does The Cabbage Soup Diet Actually Work? | Nutritionist Reviews... | Myprotein

Different Types of Soup Diets

The main rule of the soup diet is sticking with a broth-based vegetable soup for seven to 10 days. Some people literally only eat soup, while others incorporate small amounts of lean protein or additional veggies or fruit to help fill them up. Beyond that, the type of soup you have is pretty much up to you. Some people stick with:


1. The Cabbage Soup Diet

It's the best-known variation of the soup diet, where you eat cabbage soup for seven days. You can also eat small amounts of fruits and veggies, beef, chicken and brown rice, according to the Mayo Clinic.

2. The Canned Soup Diet

Not up for making your own soup? This version of the soup diet swaps homemade for canned. You just have to make sure to stick with broth-based canned soups (like a simple veggie soup) over ones made with high-cal ingredients like cream or cheese.


3. Other Soup Diets

You don't have to stick with cabbage or canned soup. Any type of broth-based vegetable soup can work for the soup diet. Planning on incorporating some lean protein into your diet plan? You could add a protein source like beans, chicken or turkey into your soup as well. Again, just make sure the soup is broth-based, not cream-based.


Can You Really Lose 20 Pounds on the Soup Diet? | (2)

Hearty chicken, vegetable and white bean soup is one healthy option for soup-dieters.

Image Credit: JJAVA/Adobe Stock

(Video) The Cabbage Soup Diet: A Good Way to Lose 10 Pounds in a Week?

Soup Diet Recipes to Try

Good news: There's no one official soup diet recipe. So you can pick whatever veggie-loaded, broth-based soup sounds tastiest to you.


Here are a few options:

  • Simple Veggie Soup
  • White Bean and Veggie Soup
  • Simple Chicken and Veggie Soup
  • Simple Veggie and Tofu Soup
  • Caramelized Red Onion and Chicken Soup
  • Middle Eastern-Spiced Creamy Tomato Soup
  • Garlicky Italian White Bean, Spinach and Pasta Soup

What Can You Eat on a Soup Diet?

The main component of a soup diet is broth-based veggie soup — you'll eat that for breakfast, lunch and dinner. Some people opt to add in a few additional low-calorie foods to help them stay fuller and more satisfied.


These could include:

  • Additional veggies
  • Fresh fruit
  • Lean protein like chicken, tofu or beans (either in the soup or on the side)
  • Brown rice (either in the soup or on the side)

Basically, everything else is off-limits. While you're on the soup diet, you'll steer clear of:


  • Cream-based or cheesy soups, which are higher in calories than broth-based soups
  • Starchy foods like bread, pasta, potatoes or white rice
  • Baked goods, desserts or foods with added sugars
  • Dairy foods like milk, yogurt or cheese
  • Fatty meats like beef, pork or other processed cuts


Related Reading

Soup Can Help You Lose Weight — Unless You're Making These 5 Mistakes

Can You Lose Weight (and Keep It Off) on the Soup Diet?

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A quick Google suggests that the soup diet could help you lose 20 pounds. Truth is, you'll probably lose a little bit of weight — and then regain it after the diet is over, says dietitian Erin Palinski-Wade, RD, LDN.


Soup can definitely be a helpful food for weight loss. One April 2014 British Journal of Nutrition study of more than 10,000 adults found that regular soup-eaters tend to weigh less (and take in more fiber, vitamins and minerals) compared to people who don't eat much soup.

Why? Broth-based soups have a high water content, so they're often low in calories. (You'll get just 93 calories in a cup of cabbage soup, for instance.) But all that liquid has another benefit.

"The volume of broth-based soups provides a feeling of fullness," Palinski-Wade says.

How Much Weight Can You Lose on a Soup Diet?

Over seven to 10 days, which is the suggested duration for a soup diet, most people could expect to lose between 1 and 5 pounds, Palinski-Wade says.

The problem is that most of the weight you lose on the soup diet isn't body fat — it's water weight. Eating a super-low calorie diet for seven to 10 days will cause your body to break down stored energy, or glycogen, in your muscles.

"Your body will use the glycogen for energy because it's not getting enough from your diet to meet your energy needs," says dietitian Martha Lawder, RDN. "Since glycogen is stored with water, when it's accessed, the water condensates and leads to water weight loss."

As a result, the scale might read a few pounds lighter, but the lower number won't stick around for long. As soon as you stop the soup diet and go back to eating your usual calorie amount, you'll regain the lost water — and weight — within a day or two, Lawder says.

Is the Soup Diet Healthy?

Can You Really Lose 20 Pounds on the Soup Diet? | (3)

The best way to lose weight is to eat a variety of healthy, whole foods.

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Eating soup can be part of a healthy weight-loss plan. But most experts agree that eating ​only​ soup for seven to 10 days isn't the best idea.


(Video) 20 lbs down in 5 days😱 (no clickbait) MUST WATCH | Kisharose

"Soup shouldn't be the only thing you eat if you want to lose weight and actually keep it off," Palinski-Wade says.

A soup-only or liquid-only diet doesn't have enough calories to sustain you for more than a week or two. A too-low calorie intake can zap your energy and, over time, actually make it harder to lose weight.

"Putting yourself in an extreme calorie deficit is unhealthy," Lawder explains.

Cutting your calories too low forces your body to burn lean muscle tissue for energy. "And if you lose muscle, that slows your metabolism and makes further weight loss difficult," Palinski-Wade adds.

To make matters worse, eating a super-limited diet can mean you miss out on important vitamins and minerals found in other foods, per the Mayo Clinic. And that could eventually lead to nutrient deficiencies.

And while we're talking about nutrition: If you're following a canned-soup diet, you could be taking in a ​lot​ of salt, since canned soups tend to be high in sodium.

There's also the issue of deprivation. "At a certain point, you may get sick of eating soup only, and that's when binge-eating can occur," Palinski-Wade says.

And plowing through an entire pizza or container of ice cream will probably end up undoing much of your weight-loss progress.

That's not to say that brothy vegetable soups are bad. Including soup can improve the overall quality of your diet, thanks to fiber- and nutrient-rich ingredients like veggies and beans, per the above-mentioned study in the ​British Journal of Nutrition​. The key is enjoying soup as part of a balanced diet instead of eating ​just​ soup.


"Try replacing one or two meals a day with soup and round out the rest of the day with fruits, veggies and lean protein. That'll still help you lose weight but give you more variety," Palinski-Wade says.

Drawbacks of a Soup Diet

Here are the downsides of a soup diet, in a nutshell:

  1. It’s a crash diet that cuts your calories super low​. Eating a very-low-calorie diet can leave you feeling sluggish and hungry. And over time, it can mess with your metabolism and make it harder to lose weight.
  2. It doesn’t deliver long-lasting weight loss​. Very-low-calorie diets can cause you to lose water weight quickly. But once you go back to eating a normal amount of calories, you’ll gain the weight right back.
  3. It’s not nutritionally balanced​. You’ll probably miss out on vital vitamins and nutrients by only eating soup.
  4. It could be high in sodium​. If you’re eating canned soup, you’re probably getting more salt than you need.
  5. Eating just soup can make you feel deprived​. And over time, that could lead you to binge on unhealthy foods.

Still Want to Try a Soup Diet?

Most experts don't recommend it. But if you really want to try the soup diet to jumpstart your weight loss, here are a few tips worth keeping in mind.

  • Do a more moderate soup diet.​ Consider having soup for one or two meals instead of all three meals.
  • Keep it short.​ Especially if you're eating soup for three meals a day, don't follow the soup diet for more than 10 days.
  • Switch it up.​ Try rotating between a few different soup recipes so you don't get bored.
  • Watch your sodium.​ Doing the canned-soup diet? Pay attention to your sodium intake. "Ideally you want less than 500 milligrams of sodium per serving of soup," Lawder says.




How much weight can you lose on soup diet? ›

Broth-based soup diets generally last for 7 days. However, some can last as long as 10–14 days. Over that time, proponents of a broth-based diet claim you can lose up to 10 or even 20 pounds (4.5 to 9 kg). On a broth-based soup diet, cream-based soups are restricted, as they're higher in calories and fat.

Can I lose weight by eating soup only? ›

Eating soup may help increase satiety and help you stay full, which might allow you to eat less overall. 1 While this may lead to weight loss, there is no evidence that a soup-only diet could effectively support long-term weight management.

Can you lose more than 10 pounds on the cabbage soup diet? ›

Is it effective for weight loss? Some anecdotal sources say that people following the cabbage soup diet may lose 10 pounds per week or more. People who follow the diet strictly will likely lose some weight, potentially 10 pounds per week or more. This is because it involves eating so few calories each day.

How much weight can you lose on the Magic Soup diet? ›

Then all they need to do is swap one of their meals, lunch or dinner, for a delicious soup (not out of a packet!). It's very simple, but that makes it really easy to follow. I (Kate Adams) lost 7lbs in 7 days and so we say 'up to 7lbs in a week' because this depends on how much excess water you are carrying.

How long do you have to be on a soup diet? ›

As the soup diet usually only lasts for 7-14 days, it's not recommended in the long term. The NHS also highlights how very low-calorie diets like this often lead to short term weight loss, but it's likely that you'll put some or all of the weight back on once you go back to eating normally.

Can you lose belly fat by eating soup? ›

This superfood will help you flush the toxins away and keep your body in shape. From a tangy tomato soup to a chicken broth, if you are trying to get rid of the belly fat, clear soups should definitely be a part of your daily diet.

What does eating soup everyday do to your body? ›

Since soups are mostly liquid, they're a great way to stay hydrated and full. They give your immune system a boost. Soups can help you stave off cold and flu, and they're a great antidote for times when you are sick, too! Most soups are loaded with disease-fighting nutrients.

Will I lose weight if I only eat soup and salad? ›

A soup and salad diet is the perfect way to lose weight provided it is planned well and prepared in a healthy way. “Soups and salads are rich in fibre. Depending on the ingredients you use, this diet could provide you with all the vitamins, minerals and antioxidants your body needs” says nutritionist Naini Setalvad.

What happens if you do the cabbage soup diet for 2 weeks? ›

Though this diet is fast, cheap, and simple, it's not easy to stick with. It will likely leave you feeling hungry, weak, and bored. You might even feel sick. And if you follow the Cabbage Soup Diet for more than a week, you could run short on key nutrients.

Why am I not losing weight on cabbage soup? ›

One of the main problems with the Cabbage Soup Diet is that it can only be followed for one week, which is not long enough for meaningful weight loss. Your body can only burn so much fat per week. In the first week of a low-calorie diet, only about 34% of the weight lost is actually from fat ( 1 ).

How long does it take to see results on the cabbage soup diet? ›

The cabbage soup diet is the best option for quick weight loss! Many people report losing up to 10 pounds within a week after following this diet. It may seem so boring to live on cabbage soup for a week. But rest assured that cabbage soup is not your only option.

What is the best soup to eat to lose weight? ›

Some of the top soups to think about for weight loss are listed below.
  • Garlic and Vegetable Soup. ...
  • Moong dal and Carrot Soup. ...
  • Tomato Soup. ...
  • Spinach Soup. ...
  • Bean and Broccoli Soup. ...
  • Corn and Veggie Soup. ...
  • Chicken Soup. ...
  • Vegetable Clear Soup.
Apr 6, 2023

How to lose 20 pounds in 7 days? ›

Losing 20 pounds in a week is a short-term weight loss goal that can be achieved by opting for a low-calorie and high-fiber diet. One of the key habits to incorporate into one's diet is drinking plenty of water everyday. An adult human being needs to drink at least 4 liters of water everyday.

Does drinking soup at night help lose weight? ›

In comparison to your chapattis and curries, soup has way fewer calories. If trying to reduce weight, one must never hit the bed after ingesting higher-calorie foods or meals. Anything that is broth-based will be healthy and amazingly lower in calories.

Do doctors recommend the cabbage soup diet? ›

Like many other short-term, low-calorie diet plans, the cabbage soup diet is not recommended by medical experts. Although cabbage is a healthy diet component, the plan calls for such an intense caloric deficit that it could lead to weakness and muscle loss.

Does drinking soup count as eating? ›

So, if it's marketed and framed like that, and you offer someone a mug of soup with no spoon, you can conceive of it as a drink. But if it's served in a bowl with a spoon, then it's marked as a food.”

Can you get your 5 a day from soup? ›

Tinned and fresh ready-made soups might contain enough vegetables to count towards your 5-a-day, but it can be hard to know how much they really contain.

What is the trick to remove fat from soup? ›

Our Test Kitchen finds the easiest way to remove the fat from the broth is to chill the broth first. Cover and refrigerate the soup or broth 6 to 8 hours or until the fat solidifies on the surface. Then use a spoon to easily lift off the hardened fat.

What removes excess fat from soup? ›

Allow a lettuce leaf to float on top of the soup and the fat will cling to it. Skim the surface of the soup with a crumbled piece of plastic wrap. The fat will attach to the wrap. Cool the soup in the refrigerator and after a couple of hours the fat will solidify on top and will be easy to scrape off.

What is the unhealthiest soup? ›

Clam chowder nutrition

And Walsh agrees, “Clam chowder is one of the worst soups a person can eat. It's high in fat, calories and sodium.” There is 180 calories in a cup of clam chowder. The macronutrient breakdown in a cup of clam chowder is 20 grams of carbohydrates, 8 grams of fat and 6 grams of protein.

What is the No 1 soup in the world? ›

Especially as Northern Thai cuisine is sometimes overlooked, it's nice to see a dish like khao soi get the spotlight. According to TasteAtlas, khao soi holds the #1 spot, being the best soup in the world, with tom yum in the 12th spot, and tom kha gai following closely in the 13th.

What happens if I eat soup everyday for a week? ›

The great news is that if you are intentional about what you put in your soup, you can ensure that you're getting tons of nutrients for fewer calories than most other meals. Studies have shown that soup is actually a contributing factor in losing weight, maintaining weight goals, and lowering the risk of obesity.

How to lose 10 pounds in a week? ›

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

Can you lose weight drinking vegetable broth? ›

It may promote weight loss

Like vegetables, vegetable broth is low in calories and contains many nutrients that aid weight loss, including fiber and water content. What is this? Moreover, drinking a vegetable broth before your meals can help you eat less, reduce your calorie intake, and enhance weight loss.

Will I lose weight if I eat nothing but salad? ›

So, low amounts of fat and calories plus proper hydration can definitely help you create a calorie deficit, suppress hunger, and lose weight. However, you should be careful. You shouldn't eat only salads – such a pattern can lead to a deprivation effect. You'll lack food variety and will be more prone to overeating.

Can you eat unlimited salad and lose weight? ›

Salads can be fun, full of variety, and incredibly delicious if done right. They're healthy, have tons of beneficial nutrients, and are super versatile. Eating a salad every day can even help you lose weight.

What's healthier soup or sandwich? ›

Of course, there are exceptions to every rule-a creamy clam chowder will pack in more calories than a small turkey sandwich crammed with vegetables, for instance. But as a rule, soup is the better choice. Why? Soup has a high water content, which can help you feel full.

Why does the cabbage soup diet work so well? ›

The purpose of the cabbage soup diet is to restrict calories by restricting your food intake severely. “The low-calorie diet combined with the high fiber content of the filling vegetables, fruit, and cabbage help a person to go to the bathroom more than usual,” Rothenberg says.

What is Dolly Parton diet? ›

You may have heard of something called the Dolly Parton Diet — which consists of eating cabbage soup (yes, cabbage soup!) as your main meals along with fruit and vegetables. It's also known as the TWA Stewardess Diet and, well, the Cabbage Soup Diet.

Can you drink water on the cabbage soup diet? ›

The cabbage soup diet allows for unlimited zero calorie beverages like water and unsweetened tea. Some versions also allow specific fruits and vegetables on certain days including vegetables, baked potato with butter, nonfat milk, fruits, beef, fish, poultry, brown rice, and unsweetened fruit juice.

Does the cabbage soup diet make you bloated? ›

Muscle loss, fatigue, and bloating are just some of the terrible side effects of the cabbage soup weight-loss diet.

Can I eat yogurt on the cabbage soup diet? ›

You're also allowed unlimited coffee or tea, one (8-ounce) glass of skim milk or low-fat yogurt, and 1 tablespoon of low-fat or fat-free salad dressing per day. On alternating days, you can choose from a list of free foods.

What can you eat on the 4 day cabbage soup diet? ›

The Diet Plan
  1. Day 1: Any fruit except bananas.
  2. Day 2: Any and all vegetables, baked potato with butter for dinner.
  3. Day 3: Combine Days 1 and 2 without potato.
  4. Day 4: Up to 6 bananas, skim milk.
  5. Day 5: 10 to 20 ounces of beef or skinless chicken, can of tomatoes, 6 to 8 glasses of water.
Jul 6, 2022

How many times a day should I eat cabbage soup? ›

This diet consists of cabbage soup, eaten 2 to 3 times a day with other allowed foods as follows: Day 1: Fruit (especially low-sugar), except bananas.

Does cabbage burn belly fat? ›

Cruciferous vegetables (broccoli, kale, Brussels sprouts, cauliflower, cabbage, etc.) have a very unique compound of phytonutrients that can help decrease stomach fat. The magical “fat-burning” properties of cruciferous vegetables have yet to be proved.

How much weight can you lose in a month on a soup diet? ›

Broth-based soup diets generally last for 7 days. However, some can last as long as 10–14 days. Over that time, proponents of a broth-based diet claim you can lose up to 10 or even 20 pounds (4.5 to 9 kg). On a broth-based soup diet, cream-based soups are restricted, as they're higher in calories and fat.

Can you eat soup everyday? ›

Soup is good for health

You can make several bowls of soup filled with fruits and veggies each day and you will be satiated. Eating vegetables is part of a healthy diet, and thus veggie soups are highly recommended.

Will drinking chicken broth help you lose weight? ›

Bone broth may also help people lose weight. It is high in protein, which helps the body feel fuller for longer and supports calorie restriction. A 2017 study in the Journal of Renal Nutrition points out that the average cup of chicken bone broth contains more protein than the average cup of basic chicken broth.

How fast can I realistically lose 20 pounds? ›

Losing weight safely typically involves losing 1-2 pounds per week ( 1 ). This would allow you to lose 20 pounds within about 5 months at 1 pound per week or 2 1/2 months at about 2 pounds per week.

How to lose 22 pounds in 2 weeks? ›

How To Lose 20 Pounds In 2 Weeks: Locking Down Your Nutrition To Finally Chase Away Those Extra Pounds
  1. Make A Commitment.
  2. Cut Your Caloric Intake.
  3. Up Your Protein Intake.
  4. Eat More Fibre.
  5. Plenty Of Sleep.
  6. Avoid Refined Carbs.
  7. Increase The Intensity Of Your Workouts.
  8. Set A Nightly Food Cutoff Time.

How long can you fast to lose 20 pounds? ›

Weight loss studies surrounding intermittent fasting have typically investigated the 5:2 diet or alternate-day fasting interventions lasting three to six months. The research revealed that it takes four to six months to lose 20 pounds with no change in diet.

Will I lose weight if I only eat soup for a week? ›

Eating soup may help increase satiety and help you stay full, which might allow you to eat less overall. 1 While this may lead to weight loss, there is no evidence that a soup-only diet could effectively support long-term weight management.

Does soup reduce belly fat? ›

However, there is definitely a hidden gem which will aid in accelerating the weight loss process and help in shedding the stubborn belly fat. While soups are undoubtedly an indispensable part of our diets when we are looking to lose weight, one should stick to the clear variant of this light and wholesome meal.

Will I lose weight if I just eat soup for a week? ›

Soups are a fantastic way to lose weight, as long as your eating the right kind! Soups are naturally filling and can be low calorie so are a great choice when you're wanting to drop a few pounds without too much effort.

How much weight will I lose if I eat one meal a day for 2 weeks? ›

Study participants who tried eating one meal a day ended up with less total body fat. This particular group of people didn't experience significant weight loss. That said, intermittent fasting in general has proven to be an effective weight-loss method. The typical weight loss is 7 to 11 pounds over 10 weeks.

How much weight would you lose if you didn't eat for 2 weeks? ›

Over several weeks of starvation, changes in the body usually cause weight loss to slow down to an average of 0.3 kilograms (0.7 pounds) per day. The more fat stores available, the longer a person can typically survive during starvation.

What happens to your body when you eat soup everyday? ›

Since soups are mostly liquid, they're a great way to stay hydrated and full. They give your immune system a boost. Soups can help you stave off cold and flu, and they're a great antidote for times when you are sick, too! Most soups are loaded with disease-fighting nutrients.

What happens if you eat soup for 2 weeks? ›

Although research seems to indicate that soup can be an effective part of a weight loss plan, there is no research that conclusively demonstrates how much weight you can lose if you only eat soup for two weeks. Most likely, your results will depend on how much soup you eat and how calorie-rich it is.

What is realistic weight loss in 2 weeks? ›

Set realistic goals

Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.

How many pounds can you lose in 2 weeks eating 500 calories a day? ›

If you can eat 500 fewer calories every day, you should lose about a pound (450 g) a week. Always talk with your health care provider to determine a healthy weight for you before starting a weight-loss diet.

How much weight can I lose in 2 weeks eating 1200 calories a day? ›

But the average weight loss that most people see on the 1200 calorie diet is about one to two pounds per week.”

How can I drop 20 pounds fast? ›

Here are the 10 best ways to quickly and safely drop 20 pounds.
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Set reasonable goals and stay accountable.

What happens if you don't eat for 4 days but drink water? ›

Although water fasting may have some health benefits, it comes with many risks and dangers. For example, water fasting could make you prone to muscle loss, dehydration, blood pressure changes, and a variety of other health conditions.

Will I lose weight if I barely eat? ›

People think that by skipping food intake, they'll lose weight. But what you really need to be concerned about overall is total daily calorie intake. The problem is that when we go without food, fat-storing enzymes increase and metabolism decreases as a means of preservation.


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