Is it true that the 5-day keto soup diet can help one lose 10 pounds after the 5th day? The proponents of this fad diet claim this and much more, however, it does not come on a silver platter (5). Here is everything you need to know about this weight loss soup, including its advantages, disadvantages, and recipe, among other important details.
There are numerous weight-loss diets, some recommending healthy alternatives without limiting yourself from consuming certain food groups. However, other eating plans for weight loss that promise quick outcomes are very restrictive, for example, the 5-day keto soup diet. This is a ketogenic soup claiming to get your desired weight fast for a vacation or wedding, overcoming weight loss plateau or stall, or kick-starting a weight loss journey and getting you back on track after some time off or a weekend of over-indulgence (5).
What is ketogenic soup? Ketogenic soup is a very low-carb, high-fat liquid food that, as part of a ketogenic diet, makes the body burn fat for energy, potentially leading to weight loss. According to Healthline, the drastic reduction in carbohydrates puts the body in a metabolic state known as ketosis, making the body very efficient at burning fat for energy (8). However, keep in mind that keto is not safe for everyone and restrictive diets are never safe long-term lifestyle choices. Some common examples of these weight loss soups given by Delish are:
- Keto Broccoli Cheddar Soup
- Roasted Butternut Squash Soup
- Keto Chili
- Cream of Asparagus Soup
- Bacon Cauliflower Chowder
- Creamy Broccoli Cheddar Soup
- Thai Chicken Coconut Soup
- Cauliflower Soup
- Chicken Avocado Lime Soup
- Greek Lemon Chicken Soup
- Cream of Zucchini Soup
- Thai Chicken Zoodle Soup
- Creamy Garlic Chicken Soup
- Chicken Taco Soup
- Crock-Pot Chicken Stew Recipe
- Thai Coconut Soup
- Slow-Cooker Zuppa Toscana Soup
The 5-Day Keto Soup Diet: Shedding 10 Pounds In 5 Days
What are the best soups for weight loss? Narrowing down to our point of focus, the 5-day keto soup diet is a different type of keto soup because unlike most keto diets, it offers you nutrients, vitamins, antioxidants, minerals, and electrolytes that can make you feel great while losing weight. It is a delicious keto chicken and low-carb, filling vegetable soup with plenty of healthy fats, as well as potassium, magnesium, sodium, B vitamin, vitamin C, K, and choline that nourishes the liver to burn more fat (6). However, dairy (apart from butter), nuts, or artificial sweeteners, even the calorie-free ones, are not allowed in this eating plan for maximum fat burning and to reduce inflammation.
This meal plan originated on the I Breathe I’m Hungry (IBIH) blog, created by Mellissa Sevigny, who started as a recipe blogger hobbyist and has become a best-selling cookbook author (5). Sevigny developed the 5-day keto soup diet, which features 3-4 main recipes using simple ingredients, to help low-carb and keto dieters to jumpstart their weight loss. Remember, though, that quick initial weight loss is not sustainable and the weight loss is usually more water than fat.
Read More: 7 Day Cabbage Soup Diet To Make The Scale Tip In Your Favor
How Does It Work?
In this eating plan, your daily calorie intake should be between 1200-1400, and the carbohydrates should be below 20 grams each day (5). Men and individuals who naturally require more calories, like those who frequently work out, may need more calories to be satisfied during this eating plan. To do this without negatively affecting the outcomes, add high-fat foods with almost zero carbohydrates for the day, for example, extra bacon, egg salad or tuna, or unsweetened, cream-free coffee. You must keep your daily carbohydrate intake below 20 grams even if you increase the calories; therefore, increasing the amount of soup is not a good idea, as it will increase the bulk of the carbs, which may hinder you from reaching ketosis.
Advantages:
- It is temporary.
- It is easy to follow.
- The Keto soup uses readily available ingredients.
- It requires only one day of meal preparation for five days.
- The Keto soup is delicious, filling, and satisfying.
Disadvantages:
- It cannot be used for long-term weight loss.
The 5-Day Keto Soup Diet Recipe
What soup recipe do you use for the 5-day keto diet? Now that you understand how this meal plan works, its benefits, and disadvantages, you can prepare the keto soup built around the delicious Turbo Atkins Diet Soup (6).
Ingredients
Plan your five days by purchasing the required foodstuffs. These include (5):
- 16 eggs
- 3 avocados
- 1-pound butter
- 8 oz green beans
- 1 large bunch of swiss chard or collards
- 1 bunch fresh basil
- 8 oz white mushrooms
- 1 package of bacon
- 1 large celery root
- one package celery hearts
- 1 head romaine lettuce
- 2 cans of tuna fish in the water
- 2 lbs of chicken breast (you need 4 cups of cooked chicken for the soup)
- small package sundried tomatoes (you need ¼ cup chopped)
- 8 cups chicken broth or stock (if you cannot make yours at home)
- 1 bulb garlic
- 1 small onion
- 2 medium yellow squash
- mayonnaise
- Dijon mustard
- dried onion flakes
- olive oil
- ground black pepper
- kosher salt
- red wine vinegar
- lemon juice
Remove from the list the items that you already have in your pantry or refrigerator.
Soup Preparation
After purchasing the above ingredients, follow these steps to prepare the 5-day keto diet chicken soup for one person:
- In a large cooking pot, cook 4 slices of chopped bacon with 1 tablespoon of olive oil over medium heat for 2 minutes.
- Add ¼ cup of chopped onions, 1 tablespoon of minced garlic, ¼ cup of chopped sundried tomatoes, and 1 cup of sliced mushrooms, then cook for 5 minutes.
- Then, add 8 cups of chicken stock and 3 cups of water to the mixture, followed by 4 cups of chopped, cooked chicken breast and 2 cups of celery root that has been peeled and chopped into ½ inch cubes, and let the pot contents simmer for 15 minutes.
- Add 2 cups of sliced and quartered yellow squash, 1 cup of green beans cut into 1-inch pieces, and 4 cups of chopped swiss chard, then let it simmer for 10 minutes before adding 2 tablespoons of red wine vinegar and seasoning with salt and pepper to taste.
- Stir in the ¼ cup of fresh basil before serving the soup.
Nutritional Breakdown
The estimated nutrition info per 1.5 cups serving:
- Calories: 136
- Fat: 4g
- Net carbohydrates: 4g
- Protein: 19g
Following this keto soup recipe correctly will give you 20 cups of the liquid food, meaning that it is enough for the recommended 4 cups a day over the 5 days. You may want to portion out the soup into five containers, each with the required amount each day, so you get an equal number of vegetables and broth every day.
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Preparation Of The Snacks
The snacks in this meal plan are 1/2 cup simple keto egg salad and ½ cup easy keto tuna salad, which are taken interchangeably.
Simple Keto Egg Salad
Here is how to prepare 3 servings of this salad (4):
- Gently place 6 eggs in a medium saucepan, then add cold water until they are covered by about an inch. Boil for 10 minutes.
- Remove the eggs from heat and cool them before peeling under cold running water.
- Add the eggs to a magic bullet or food processor, and pulse until chopped, then stir in the mustard, mayonnaise, lemon juice, pepper, and salt to taste.
- Serve. You can wrap it with lettuce leaves and bacon if you want.
Easy Keto Tuna Salad
Here’s how it is prepared (3):
- Mix the tuna fish, mayonnaise, and dried onion flakes in a small bowl, then stir and taste.
- Season with salt and pepper before serving.
The Diet Plan
Here is the 5-day keto soup diet plan provided by iBIH (5).:
DAY 1
- Breakfast: 2 eggs, 1 tbsp butter, 2 pieces of bacon, ½ avocado, and unsweetened bulletproof coffee or tea (using 2 tablespoon fat).
- Lunch: 2 cups of the soup
- Snack: 2 large romaine leaves and 1/2 cup simple keto egg salad.
- Dinner: 2 cups of the soup
Nutritional Breakdown
- Calories: 1216
- Fat: 83g
- Net Carbohydrates: 17g
- Protein: 84g
DAY 2
- Breakfast: Unsweetened bulletproof coffee or tea (using 2 tablespoon fat), 2 eggs, ½ avocado, 1 tablespoon butter, and 2 pieces of bacon.
- Lunch: 2 cups of soup
- Snack: Four 5-inch pieces of celery and ½ cup easy keto tuna salad.
- Dinner: 2 cups of soup
Nutritional Breakdown:
- Calories: 1236
- Fat: 83g
- Net Carbohydrates: 18g
- Protein: 91g
DAY 3
- Breakfast: Unsweetened bulletproof coffee or tea (using 2 tablespoon fat) 2 eggs, ½ avocado, 1 tablespoon butter, and 2 pieces of bacon.
- Lunch: 2 cups of soup
- Snack: 2 large romaine leaves and ½ cup simple keto egg salad.
- Dinner: 2 cups of soup
Nutritional Breakdown:
- Calories: 1216
- Fat: 83g
- Net Carbohydrates: 17g
- Protein: 84g
DAY 4
- Breakfast: Unsweetened bulletproof coffee or tea (using 2 tablespoon fat), 2 eggs, ½ avocado, 1 tablespoon butter, and 2 pieces of bacon.
- Lunch: 2 cups of soup
- Snack: Four 5-inch pieces of celery and ½ cup easy keto tuna salad.
- Dinner: 2 cups of soup
Nutritional Breakdown:
- Calories: 1236
- Fat: 83g
- Net Carbohydrates: 18g
- Protein: 91g
DAY 5
- Breakfast: Unsweetened bulletproof coffee or tea (using 2 tablespoon fat), 2 eggs, ½ avocado, 1 tablespoon butter, and 2 pieces of bacon.
- Lunch: 2 cups of soup
- Snack: 2 large romaine leaves and ½ cup simple keto egg salad.
- Dinner: 2 cups soup
Nutritional Breakdown:
- Calories: 1216
- Fat: 83g
- Net Carbohydrates: 17g
- Protein: 84g
After 5 days of this meal plan, transition into other easy keto-friendly soups and recipes to keep things going in the right direction.
Read More: Soup Diet Review: How Safe And Effective Is It?
5-Day Keto Soup Diet Ingredients Substitutes
You may increase eggs to 3 for breakfast. If you cannot find some of the ingredients for the keto soup, you can substitute as follows (6):
- Celery root for cauliflower, jicama, turnips, or rutabaga. Avoid parsnips because they are too high in carbs.
- Swiss chard for collards or any other greens apart from kales, which are high carbohydrates.
- Fish with shrimp
- Chicken with tofu or any non-meat protein
- Bacon with full avocado
- Tuna salad with egg salad
Note: While some luxurious keto weekly plans may help you shed unwanted pounds sustainably without too much deprivation, the restrictive versions, like this one, are not meant to be adopted as a lifestyle change or for the long term. You can repeat this meal plan after a reasonable period of following a non-restrictive, healthy, weight loss diet. For example, interchanging the 5-day keto soup diet with intermittent fasting may yield great results by helping your body reach the ketosis state faster.
The Difference Between The 5-Day Keto Soup Diet and The Cabbage Soup Diet
The 5-day keto soup is not the same as the keto cabbage soup. The 7-day cabbage soup is a famous, very restrictive quick weight loss eating plan, which involves making a soup of cabbage, tomatoes, and a few other vegetables and eating it alongside raw vegetables for seven consecutive days, without taking other foods (11). It is an almost protein-free diet without enough nutrition to prevent muscle wasting, and the overall calorie intake is dramatically reduced to induce rapid weight loss (9). There is very little fat and no meat intake, but you can take two other low-calorie foods such as leafy greens or skim milk. On the other hand, the keto soup diet is a strict meal plan that is soup-focused and uses keto principles. It is a nutritious low-carb, high-fat soup taken alongside other selected wholesome, high-fat foodstuffs for five days.
How many carbs in cabbage soup? While 5-day keto soup restricts the carbohydrate intake to a maximum of 20 grams a day, 1 serving of the original cabbage soup contains 14.1g of carbohydrates, according to Sparkpeople (2).
Note:
- You can still follow the keto soup diet plan if you are a vegetarian. It is more limiting without meat; therefore, you can customize it to be vegetarian.
- Simmer the soup covered to prevent excess evaporation.
- If the soup you prepare ends before the 5th day, you can make another one, but do not add extra vegetables to the existing soup because it will alter the carbohydrates count. You can stretch the soup you have with additional broth or a little more protein.
- Since the 5-day keto soup diet is low in calories, you may require a snack to get through the day.
- You may join a group of individuals following the same meal plan so that you can share your journey and learn from their experiences. You can also take pictures of how you look before the 5-day keto soup diet to compare with the photos after the eating plan so you can see the outcomes.
Final Thought
The 5-day keto soup diet requires you to follow its guidelines given, with some little alterations to suit your personal preference, for it to be effective. However, it has its pros and cons; therefore, before trying it, make sure you understand everything, including the fact that it is only a temporary weight loss solution, and it is not safe for everyone. Consult your doctor and dietitian to get their expert opinion on whether you can try it or not.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- 19 Keto-Approved Soups Perfect For Sweater Weather (2020, delish.com)
- Calories in The Original Cabbage Soup Diet (n.d, recipes.sparkpeople.com)
- Easy Keto Tuna Salad – Low Carb & Paleo (n.d, ibreatheimhungry.com)
- Easy Low Carb Egg Salad and Day One Back on Keto (n.d, ibreatheimhungry.com)
- IBIH 5 Day Keto Soup Diet – Low Carb, Whole30, SCKC (2017, ibreatheimhungry.com)
- IBIH Turbo Atkins Diet Soup – Low Carb, Paleo, Whole 30 (n.d, ibreatheimhungry.com)
- Should You Try the Keto Soup Diet? Read This Before Starting (n.d, blog.kettleandfire.com)
- Soup Diet Review: Do They Work for Weight Loss? (2020, healthline.com)
- The Cabbage Soup Diet: Does It Work for Weight Loss? (2018,healthline.com)
- The Ketogenic Diet: A Detailed Beginner’s Guide to Keto (2020, healthline.com)
- What is the cabbage soup diet? Can it help me lose weight? (2019, mayoclinic.org)
