Soup to lose weight: does it work? What are the options?

Soup is one of the most popular dishes that exists in various cultures, being used since to strengthen armies, to warm up the body in icy countries or to relieve the symptoms of colds.

It can be made with just about anything, it can contain meats, vegetables, and some carbohydrate (such as rice, pasta or bread).

This type of food can still be used to have a healthier life, helping to supplement nutrition and, in some cases, even lose weight.


Soup lose weight?

Soup can help you lose weight, as long as it is prepared and consumed for this purpose. That is, the dish can be nutritionally rich and low in calories, but it can also be very caloric and offer few nutrients.

Therefore, the choice of ingredients and the reduction of industrialized products (including spices) help to result in a soup that is allied to health and weight loss.

This is one of the reasons why it is always recommended to make your own soup instead of buying those packages with “ready soup”, full of sodium and preservatives.

For example, there is a big difference between a soup made only with potatoes, rice, pasta and fatty meat, and a vegetable soup with shredded chicken breast.

In this case, the first option is usually more caloric and can even help to gain a few more pounds on the scale, if it is consumed in excess.

To lose weight, it is clear that only soup will not work miracles. For there to be a healthy and significant loss of body weight, other habits such as:

  • Frequent practice of physical exercises;
  • Sleep quality (remembering that the ideal is to sleep at least 8 hours a night);
  • Healthy eating (with fruits, whole grains and lean meats);
  • Water intake (about 2L per day).

It is also worth mentioning that the ideal is to talk to a nutritionist before and during any type of diet.

In addition, the dish must be included in the diet in a balanced way, always with professional guidance. Swapping all or many meals for soups and broths, especially those that promise a detox, can bring more risks than health benefits.

What kind of soup makes you thin?

It is possible that some types of soup help more in the weight loss process, and the amount of calories is an important factor for those who want to control the scale.

But it is worth mentioning that just eating soup will not work miracles. The whole diet must be modified (avoiding fats and sweets, and giving preference to fruits, leafy vegetables, cereals and lean meats).

The intake of about 2L of water every day and the practice of physical exercises frequently are also other important factors in the fight against the numbers on the scale.

Without further ado, let’s go to some types of soups that can help you lose weight:

Soups that cause satiety

Soups can be enriched with various foods that help promote a feeling of satiety (such as whole grain flour, quirera, potatoes and manioc).

The feeling of satiety does not help you lose weight, but it does help you eat less and thus eat fewer calories. Therefore, adding fiber is a good way to ward off hunger for longer.

Homemade soups

When making your own soup, you can add fresh ingredients and less preservatives.

The amount of salt and fat can also be reduced, making your soup healthier.

Do n’t forget to add chayote, zucchini, carrots, broccoli, spinach, green beans, pumpkin , kale, eggplant , cauliflower, cucumber, garlic, corn, turnip, onions, peppers and other varieties of vegetables and greens.

Some people end up preferring to eat industrialized soups because preparing this food more often can be difficult with the hustle and bustle of everyday life.

If you don’t have time to make your own soup daily, here’s a tip: when made at home, it can be frozen and last for about 2 months.

Thus, you can make several liters of soup at once and freeze small portions to consume throughout the month.

Soups with fibers

Fibers help you lose weight for two reasons:

  1. They assist in the proper functioning of the intestine and consequently reduces bloating;
  2. They promote a feeling of satiety: which leads the person to eat less at other meals and therefore to consume less calories.

Foods such as brown rice, oats, rice bran, carrots, cauliflower, pumpkin, beans , beets, lentils and peas are great examples of which fibers can be added to soups and help with intestinal transit and satiety.

With pumpkin

Pumpkin soup can give you a feeling of weight loss, or (popularly speaking) it can help you “visually lose weight”.

This is because this food contains fibers, that is, it allows the fecal cake to be eliminated more easily. Thus, it reduces the feeling of bloating.

This soup can be made only with various types of pumpkins or together with other ingredients such as lean meats, potatoes and spices.

With manioc

When cooked, cassava contains fiber and little cholesterol. For example, 100g contains 1.8g of fiber and 0.3g of total fat.

Therefore, the ideal is to consume the soup with only the cassava or increase with carrots, leeks, zucchini, cabbage and other vegetables.

If you want a meat, the suggestion is to put shredded chicken to match the recipe.

Soups to lose weight: do trendy options work?


Some soups are known to lose weight and usually have ready-made menus. It is worth remembering that prolonged caloric restriction can cause the reverse effect and cause damage to health.

All food changes must be made by professionals, considering the food needs of each person.

Soup is a dish that can be very healthy and, in general, there is no risk of putting it on the weekly menu, but you need to pay attention to dietary routines that promise miracles.

Below are some of the most famous diets with soups:

From USP

There are rumors that the University of São Paulo (USP) has developed a diet that helps you lose up to 7kg in a week.

But USP itself does not recognize that this study was done by the institution.

The diet proposes to consume only one type of vegetable soup, twice a day, for 7 consecutive days.

This very restrictive diet is used, in some cases, for patients hospitalized or who need to undergo surgery, as long as there is an explicit medical indication.

Therefore, the ideal is that you do not adopt this food for a long time, since without the proper monitoring, it can cause dizziness and weakness.

These symptoms are usually caused by low carbohydrate intake , which is our body’s main source of energy.

Heart hospital

The soup at Hospital do Coração is the same as that explained in the previous topic (from USP).

In fact, the rumor that spread was that University students developed this diet to be used by Hospital do Coração.

It is worth remembering that neither USP nor Hospital do Coração recognize this information or claim to use this method.

In the circulating menu, the soup is made with eggplant, watercress, peppers, green beans, turnips, celery, cabbage, carrots, broth. And the diet consists of:

  • Day 1: eat fruit at will and have soup 2 times replacing meals (such as lunch and dinner);
  • Day 2: eat the soup when you’re hungry. At dinner, you can eat a boiled potato;
  • Day 3: have soup 2 times a day and eat fruit at will;
  • Day 4: take skimmed milk and up to 8 bananas (to reduce the urge to eat sweets) and continue to eat the soup twice a day;
  • Day 5: in addition to the 2 daily portions of the soup, you can eat about 300g of grilled meat and tomatoes seasoned with salt and olive oil. Teas are also allowed;
  • Day 6: drink unsweetened teas, juices and coffee. The 2 serving portions of the soup continue, with the addition of up to 3 steaks of grilled meat and 1 egg;
  • Day 7: you can have the soup twice a day, along with brown rice and other vegetables. Take juices, coffee and unsweetened teas at will.

Weight Watchers

Weight Watchers is a weight loss program that helps people lose weight.

The official program is set up in a balanced way through the points system. That is, instead of counting only the calories, one must take into account other nutrients, such as fibers and fats.

One of the recipes provided by Vigilantes do Peso includes a preparation with onion, pounded garlic, sliced ​​carrot, chicken broth, boiling water, sliced ​​green cabbage, sliced ​​green beans, tomato extract, basil , oregano, black pepper and salt.

Detox soup

Throughout the day, the body accumulates many toxins that come from factors such as pollution, poor diet, alcohol consumption, stress , lack of sleep, among others.

The accumulation of these impurities can facilitate acne , cellulite , the presence of blackheads , oiliness in the skin, trapped intestines and accumulation of localized fats.

Detox diets promise to cleanse or detox the body, helping to eliminate impurities, reducing swelling or promoting a feeling of well-being through a lighter meal.

To make a detox soup, just follow some tips. The first is to take care of the chosen ingredients: avoid potatoes, beans, soy and pasta. Give preference to light foods like leeks, zucchini, kale, arugula, spinach, chayote and onion.

But don’t put all these allowed foods at once. This is the second tip: choose up to 4 ingredients and always try to diversify them.

That is, if on Monday the soup was pumpkin, green beans, kale and chicken, on Tuesday prefer chayote, zucchini and shredded meat, for example.

Salt, oil and other forms of seasoning should be reduced as much as possible.

Is there soup to lose weight and lose belly?

To lose belly, it is necessary that the whole body undergoes a process of fat reduction. That is, there is no way, the food needs to be planned properly.

When reducing calories, making smart changes and increasing caloric expenditure, the tendency is to decrease the percentage of fat mass and, thus, lose belly too.

Soups can be combined in this process, including mainly sources of fiber, low-calorie foods and even ingredients called thermogenic, which can make the body speed up metabolism a little or provide less calories than it needs to be digested.

Some examples of thermogenic foods that can be added to soups are:

  • Ginger;
  • Chili;
  • Broccoli;
  • Cabbage;
  • Asparagus;
  • Bell peppers.

It is worth emphasizing that these foods should be consumed in moderate amounts, that is, without exaggeration .

Can you lose weight with soup in 3 days?

First of all, it is worth emphasizing that maintaining a diet based only on the intake of soups is not indicated. A healthy diet also contains other food groups that cannot be included in broths and soups, such as fruits.

In general, soups are healthy and can be taken. But, when this dish is consumed in excess or for a long period of time, caloric intake below the recommended level or the lack of important nutrients may also occur.

It is also important to keep in mind that recipes that promise great miracles are often not true or can compromise health.

For example, it is possible that the person does lose weight by eating soups for 3 days. But when you return to the normal diet, all the pounds lost tend to be regained.

Another situation that can happen is that the person runs out of important nutrients (such as proteins ), which can cause dizziness, headaches, weakness and in more severe cases even fainting.

In fact, the best way to lose weight and be healthy is to follow the old formula: healthy eating (including soups), physical exercise, water intake (about 2L per day), good sleep quality and specialized nutritional monitoring. 

If you want to do a detox, the ideal is to consult a nutritionist, who will be able to guide you correctly and establish a healthy diet for each case.

The professional recommendation tends to include fruits, juices, teas, vegetables, leafy vegetables and small sources of carbohydrates in the diet, taking into account the needs and lifestyle of each person.