Exploring Soup Diets: Are They Effective for Weight Loss and Health?
Soup diets have gained popularity as short-term weight loss methods. Many individuals, like the one who lost 70 lbs in 9 months, incorporate soup into their daily meals. This article delves into various types of soup diets, their pros and cons, and their effectiveness for weight loss.
Types of Soup Diets
There are multiple types of soup diets, each with its unique approach to weight loss. Let's explore the most popular ones:
Broth-Based Soup Diet
A broth-based soup diet typically lasts for 7 to 14 days. It claims to help individuals lose up to 10 to 20 pounds (
Bean Soup Diet
One of the most popular bean soup diets is from Dr. Michael Greger. This diet allows consumption of Dr. Greger's Champion Vegetable Bean Soup up to twice a day, along with oil-free plant-based foods like whole grains, fruits, and vegetables. While there is no calorie restriction, this diet recommends limiting high-calorie foods like dried fruits and nuts for optimal weight loss. Dr. Greger's diet is suggested to be followed long-term, emphasizing a plant-based lifestyle.
Cabbage Soup Diet
The cabbage soup diet is another popular type, typically lasting 7 days. It involves consuming a chicken- or vegetable-broth-based soup with cabbage and low-carb vegetables. In addition, one or two low-calorie foods such as skim milk or leafy greens are allowed. This diet claims to help individuals lose up to 10 pounds (4.5 kg) over the 7 days.
Chicken Soup Diet
This diet focuses on consuming chicken soup for every meal except breakfast over a 7-day period. For breakfast, low-calorie options like nonfat milk and yogurt, fat-free cheese, whole-grain cereal or bread, and fresh fruit are allowed. Homemade chicken soup is recommended for each meal, as it's low in calories and carbs due to the inclusion of broth and non-starchy vegetables.
Keto Soup Diet
For those following a ketogenic diet, the keto soup diet is designed to help individuals lose up to 10 pounds (4.5 kg) in just 5 days. This diet is a low-carb, high-fat, moderate-protein plan, providing 1200 to 1400 calories per day. It restricts nuts, dairy, and artificial sweeteners, and recommends a specific breakfast of eggs, butter, bacon, avocado, and unsweetened bulletproof coffee. The rest of the day involves four cups of the keto soup, which includes ingredients like chicken, bacon, olive oil, and low-carb vegetables.
Sacred Heart Soup Diet
Similar to the cabbage soup diet, the Sacred Heart soup diet is a 7-day plan that consists almost entirely of a broth-based soup with non-starchy vegetables. It claims to help individuals lose 10 to 17 pounds (4.5 to 8 kg) in one week. However, it is very specific about the foods allowed each day.
Are Soup Diets Effective for Weight Loss?
Studies suggest that regular consumption of soup can be linked to lower body mass index (BMI) and a reduced likelihood of obesity. However, the exact reasons for this relationship are still unknown. Some studies propose that soup increases feelings of fullness, which may help reduce calorie intake. Cultural and genetic factors could also play a role. Despite this, more rigorous and long-term studies are needed to confirm the potential weight loss benefits.
While there is no scientific evidence proving that specific soup diets are effective for weight loss, most of them result in a significant reduction in calorie intake. As the diets are generally for short periods, the weight loss is often due to water loss rather than fat loss. Translating the habits formed during these diets into long-term sustainable changes is crucial for lasting results.
Potential Benefits of Soup Diets
Besides aiding in weight loss, soup diets offer several other benefits:
Increased Vegetable and Fiber Intake
Vegetables provide essential vitamins and beneficial plant compounds, and increased intake has been linked to a reduced risk of weight gain and obesity. Increased fiber intake, which can be high in these diets, may help reduce appetite, making it easier to stick to the diet.
Improved Water Intake
Besides vegetables, soups are often high in water content, which can help improve water intake throughout the day. Adequate water intake supports numerous essential bodily functions and may aid in weight loss efforts.
Easy to Follow
These diets often have strict guidelines, making them easy to follow. Some, like the bean soup diet, encourage a transition into a more plant-based eating pattern, which has been linked to reduced risks of obesity and supporting weight loss.
However, it's important to note that the benefits of these diets are often temporary, as individuals may regain the weight they lose once the diet ends. Those considering these diets should aim to make lasting lifestyle changes to maintain their weight loss.
In conclusion, while soup diets can be effective for short-term weight loss, it's crucial to focus on sustainable, long-term dietary habits for lasting results. Incorporating fresh, whole foods and balanced eating plans is key to achieving and maintaining a healthy weight.