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.
What happens if you only eat soup for 2 weeks? ›
Typical soup diets are fad diets that are not backed by science. They may have health risks and other drawbacks. Eliminates healthy foods: Experts agree that an all-soup diet would eliminate otherwise healthy food groups, such as fruit and grains, and lead to nutrient deficiencies and imbalances.
How much weight will I lose if I only eat 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.
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.
Does the soup diet 7 days work? ›
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. Keep reading to learn about the possible benefits and drawbacks of the Cabbage Soup Diet.
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.
What happens to your body when you eat soup everyday? ›
For example, one observational study showed that people who regularly ate soup had lower body weight and waist circumference than people who didn't ( 5 ). It also found that they had better diet quality, characterized by reduced fat and increased protein and fiber intakes ( 5 ).
Does the cabbage soup diet really work? ›
What Experts Say. "The cabbage soup diet promises quick weight loss, but experts agree it's not a sustainable option. Protein and vegetables are a focus, but any weight lost is likely to be gained back. Plus, cutting food groups can lead to nutrient imbalances."
Does cabbage burn belly fat? ›
Does cabbage burn belly fat? Although cabbage is a nutritious low-calorie vegetable, many people associate it with weight loss because of the popular "cabbage soup diet". Some creative marketing has led people to believe that cabbage actually burns body fat. In fact, no food, including cabbage, burns body fat.
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.
For one, soups and salads tend to generally have ingredients that are rich in important nutrients, including antioxidants, protein, vitamins and low on carbs, they are also quite hydrating. A balance of nutrients and ample water intake are keys to good weight loss.
How can I realistically lose 10 pounds in 2 weeks? ›
Strategies For Losing 10 Pounds In Two Weeks (More Realistically In A Month)
- Eat Fewer Calories. ...
- Avoid Processed Foods. ...
- Try Some High-Intensity Workouts. ...
- Try Intermittent Fasting. ...
- Lower Your Intake Of Sodium. ...
- Get Some Expert Help.
Losing 20 pounds in 1 month may be easier than 2 weeks, but it's still unrealistic for most people. Once again, it comes down to your TDEE and simple math. To lose 20 pounds in 1 month, you'd need to create an average deficit of 2,500 calories per day for 4 weeks.
What is the most extreme diet to lose weight? ›
10 Extreme Weight Loss Methods from History
- Cigarette Diet. In the 1920s, doctors prescribed the cigarette diet to curb hunger while trying to lose weight. ...
- Chewing Diet. ...
- Avoiding Swamps Diet. ...
- Cotton Ball Diet. ...
- Drinking Man's Diet. ...
- Graham Diet. ...
- Slimming Soaps Diet. ...
- Tapeworm 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.
Can you lose more than 10 pounds on the cabbage soup diet? ›
It's purported you can lose up to 10 pounds in one week while following the cabbage soup diet, but there is no evidence to support that claim.
How to lose weight fast in 2 weeks food plan? ›
In order to lose weight in 2 weeks, you should opt to eat more fruits, vegetables and high-fiber foods. Fiber will help to keep you full and boost intestinal flow. Some fiber-rich examples to include in your daily diet include: Oats.
Is big soup good for weight loss? ›
Soups are low in calories and high in protein the best way for those who seeking for weight loss. It's very easy to prepare soup at home.
