The Slimming Soup Diet

by Rachel Nall ; Updated July 18, 2017

Soup can be a filling, low-fat way to lose weight.

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Soup is an easy-to-cook, filling food that can assist in your weight-loss efforts. The slimming soup diet involves consuming your favorite soups packed with nutrient-dense vegetables and lean proteins. A soup diet can be effective because you must eat soup slowly, which helps you to feel full sooner, according to Mail Online, a London-based online newspaper.

Meal Plan

The slimming soup diet involves consuming soup for lunch or dinner, or both, each day. The diet begins with eating a breakfast that contains whole grains, fiber and fruit. "Good Housekeeping" magazine suggests the following examples: eating a whole-grain cereal with sliced bananas, chopped walnuts and skim milk; topping cottage cheese with sliced fruit and walnuts; or rolling scrambled eggs and sliced peppers into a wheat-flour tortilla. Snack on sliced fruits and vegetables throughout the day, and enjoy nutrient-packed soup for one or both meals. If you eat soup for only one meal, ensure your other meal is low in fat -- grilled chicken, vegetables and brown rice is one example.

Soup Types

The soup diet ensures long-term weight loss by offering you numerous soup options. One example is chicken soup that includes sliced lean chicken breast, celery, carrots and broccoli, according to The Diet Channel. Other suggested soups are minestrone, fish stew, chili, red beans and rice, and Thai shrimp soup. To make a simple vegetable soup, heat a pre-made, low-sodium vegetable broth in a large saucepot. Add sliced vegetables of your choice. Mail Online suggests broccoli, potatoes, cauliflower and carrots.

Ingredients to Avoid

Not all soups are low-fat foods. Avoid soups that are cream-based, according to Mail Online. Cream is high in calories and fat. Instead, choose broth-based soups, which are lower in calories. If you have trouble determining the difference, remember broth-based soups are clear, and cream-based soups tend to be thicker and cloudier than their broth-based counterparts.


Convenience is one benefit of the soup diet. Preparing soup in a large saucepot, then portioning it out into smaller containers allows you to grab a soup on the go and heat it at work or school. Soups also can be frozen for extended storage capability. For added nutritional value, you may want to treat yourself to a dessert of fresh-cut fruit after eating your soup. Slice strawberries, watermelon or pineapple for a low-calorie treat.


While many soup diets promise to help you lose weight, beware of those that emphasize eating just one food repeatedly. The American Heart Association suggests avoiding the “Cabbage Soup Diet,” where cabbage-based soup is eaten repeatedly for several days. Consuming only one food type, such as cabbage, can contribute to bloating and gas. While you may lose weight quickly, this diet type is difficult to sustain. Dieters often gain weight back as quickly as they lose it. Instead, focus on a soup-based diet that includes variety -- this will help you to sustain the diet over a long-term period.

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About the Author

Rachel Nall began writing in 2003. She is a former managing editor for custom health publications, including physician journals. She has written for The Associated Press and "Jezebel," "Charleston," "Chatter" and "Reach" magazines. Nall is currently pursuing her Bachelor of Science in Nursing at the University of Tennessee.