A small bowl of lentil soup.
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A study by Barbara Rolls of Pennsylvania State University, published in "The American Journal of Clinical Nutrition" in 1999, showed that eating soup before a meal decreased the amount of calories lean women consumed at a meal. Rolls went on to demonstrate that the type of soup eaten before the meal didn't matter much -- subjects who ate soup before a meal generally ate less at the meal than a non-soup control group.
This research gave way to fad soup diets. 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.
It takes an energy deficit of 3,500 calories to lose 1 lb. Cutting back 500 calories per day leads to a weight loss of 1 lb. in about a week, which is about the fastest weight loss that the American Dietetic Association recommends. The number of calories you can cut from your diet by eating only soup depends on what you eat now and the types of soup you start to eat. The United States Department of Agriculture recommends an active adult woman should eat about 2,200 calories per day to maintain weight. Dropping below this intake level should result in weight loss.
The huge array of soup makes it impossible to generalize calorie counts. You could make squash, chickpea and red lentil stew, from "Eating Well" offers filling fiber and protein with 300 calories per serving. If you ate one serving of a similar dish three times a day, your calorie total for the day would add up to 900. If you normally eat about 2,500 calories per day, it would only take you four to five days to lose 1 lb. However, if you opted for a creamy clam chowder at 450 calories per serving, the loss would take longer. Another challenge is avoiding bread and crackers along with your soup.
The diversity of soup makes it possible to eat a wide range of vegetables and legumes while dieting. You can also vary the flavoring style to keep the soup interesting. The warmth of soup could make you feel full on less food, at least for a while.
No matter how flavorful you make soup, or how many different kinds of broth you use, it's going to get boring after a while. This will make it very tempting to binge on convenient unhealthy foods like French fries or cake, especially if you go out with friends. Even if your soup is made of healthful ingredients, you can still eat too much of it and end up gaining weight. Although you may see an initial weight loss when you first change your diet, the American Dietetic Association says very fast weight loss is usually due to water, bone and muscle loss. When you go back to eating your regular diet, you could gain back everything you lost plus a few bonus pounds.
Canned soups are convenient and they offer the benefit of nutrition information right on the label, so you know exactly how many calories you are consuming. However, most canned products also contain a lot of salt. Look for lower sodium soups. Another problem with any crash diet is that consuming such a limited range of foods also limits the nutrients you can get from food. Consuming one type of soup for two weeks would leave some big gaps in your nutritional profile.
FAQs
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. However, in most cases, people quickly regain this lost weight once they return to their regular diet.
How much weight can you lose by only eating soup? ›
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.
What happens if I only eat soup for 2 weeks? ›
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.
Does the 7 day soup diet work? ›
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.
Is soup good for losing belly fat? ›
While no soup alone can magically melt away belly fat, certain soups can be a healthy addition to your diet as part of a balanced and calorie-controlled meal plan. A classic choice, vegetable soup is low in calories and rich in fiber.
Is it possible to lose 10 pounds in 3 days? ›
You will likely lose weight on any diet if you eat less than 910 calories a day. But losing 10 pounds in 3 days is both unlikely and unhealthy. To lose just 1 pound of body fat, you need to reduce your daily calories by about 500 a day for a whole week. That's giving up 3,500 calories over the course of 7 days.
Which soup is good for weight loss? ›
03/6Chicken soup
Low fat chicken pieces serve as an extremely good source for weight watchers. Boil these chicken pieces properly and use the strained broth. Give it a nice tadka of salt, pepper and garlic and have it hot. You can also add more flavors to it by adding boiled vegetables.
How much weight can you lose on the 7 day cabbage soup diet? ›
The Cabbage Soup Diet is a short-term weight loss diet. Proponents of the diet say that it can help you lose up to 10 pounds (4.5 kg) in a single week, but many health experts warn that the diet does not promote health and wellness, and results are unsustainable.
What is souping to stay slim? ›
Over the last few years, "souping" has gained popularity as a way to eat clean, lose weight and get healthy. The idea behind a soup cleanse is that you eat only vegetable soups for a certain number of days, and afterward—poof—you're magically slimmer and healthier.
Can you lose weight just eating soup and salad? ›
Therefore, attempting to try out a diet that only boasts of depending on soups and salads can not just devoid you of other nutrients you may need to lose weight, but also make you more prone to experiencing deficiencies. Remember, soups and salads alone do not make a healthy choice.
If you're trying to lose 25 pounds, you might be wondering how long it will take. In fact, the average person loses about 1-2 pounds per week when they diet and exercise properly. This means that if you begin your weight loss plan with a goal of losing 25 pounds in 2 weeks, it's very likely that you'll fail.
How can I lose 5lbs in a week? ›
Losing 5 pounds a week comes to reducing your food intake by 3500 calories over seven days. The value that represents the decrease in calorie intake is known as the calorie deficit. If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit.
How much weight can you lose in 2 weeks on a diet? ›
According to the Centers for Disease Control and Prevention (CDC), a safe and achievable weight loss goal is to lose 1 to 2 pounds per week. This means that in two weeks, you can safely lose between 2 to 4 pounds. However, this can vary depending on your current weight, diet, and level of physical activity.
How much weight can you lose on the 7 day Cabbage Soup Diet? ›
The Cabbage Soup Diet is a short-term weight loss diet. Proponents of the diet say that it can help you lose up to 10 pounds (4.5 kg) in a single week, but many health experts warn that the diet does not promote health and wellness, and results are unsustainable.
Does soup count as 1 of your 5 a day? ›
Soup can be a wonderful way to reach your 5-a-day, especially if you make it yourself. Pack in the vegetables, lentils and beans to easily get two portions per serving. This hearty, low-calorie meatball & tomato soup counts as an impressive three of your 5-a-day and makes a substantial meal.
