The 5-day keto soup diet is designed for quick weight loss. It's perfect for breaking through weight loss plateaus, dropping pounds quickly for an event, or getting back on track after over-indulgence. Thousands have lost up to 10 pounds (or more) on this diet.
What is the 5-Day Keto Soup Diet?
The 5-day keto soup diet is built around the delicious Turbo Atkins Diet Soup. It is a very low-carb, high-fat liquid food that, as part of a ketogenic diet, may help the body burn fat for energy, potentially leading to weight loss. 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.
This soup diet plan is easy to execute and doesn’t require a lot of time in the kitchen. The 5-day keto soup diet gives you the necessary nutrients, antioxidants, and electrolytes to feel your best on keto when losing weight and detoxing.
The Keto Soup Recipe
The Keto Soup Recipe will yield 20 cups of soup if you follow the recipe correctly and simmer it covered to avoid excessive evaporation. The keto soup diet calls for 4 cups per day over 5 days. For best results, it is recommended to portion out the soup for the week (even if it’s just into 5 containers, each containing your total soup for each day) all at once if possible.
What Makes This Diet Different?
Unlike most keto diets, the 5-day keto soup diet offers you nutrients, vitamins, antioxidants, minerals, and electrolytes that can make you feel great while losing weight. It is a 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.
Read also: Easy Low-Carb Cheese Crackers
Who Created the Diet?
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. 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.
How Many Calories and Carbs?
In this eating plan, your daily calorie intake should be between 1200-1400, and the carbohydrates should be below 20 grams each day.
Modifying the Plan
If you decide to modify the 5 day keto soup diet plan to suit your personal preferences, great. If you are allergic to eggs - eat tuna salad every day. If you’re allergic to tuna, make it with chicken instead or eat egg salad every day. Hate avocado? Have an extra egg or slice of bacon instead.
If you can’t find celery root where you live, you may substitute an equal amount of cauliflower, turnips, jicama, or rutabaga for roughly the same amount of carbs. If you don’t eat any animal flesh, you can simply omit the chicken, OR replace it with tofu or another non meat protein of your choice.
What to Eat
The 5-day keto soup diet is built around the delicious Turbo Atkins Diet Soup. It is a 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.
Read also: Keto Calorie Counting: A Detailed Guide
What About Snacks?
I’m including a daily snack, though if you find you don’t need it then don’t force yourself - but because the soup is low in calories, you will likely need the snack to get through the day. You can have this snack between breakfast and lunch, or lunch and dinner depending on your preference and schedule. Or not at all - again that’s up to you.
What if You Need More Calories?
If you are a man, or are working out frequently, you may find that you need more calories to be satisfied. The best way to increase your calories on the keto soup diet without negatively impacting your results is to add extra bacon, tuna or egg salad, or bullet proof coffee to your day. Those items are high in fat and have almost zero carbs.
Repeating the Diet
There is no reason you couldn’t repeat this plan over and over if it works for you. If variety in your diet isn’t an issue, and you don’t enjoy a sweet keto treat now and then, then you will have zero issues with this plan. If you don’t enjoy cooking or just don’t have a lot of time - this plan is perfect for you because you make three things and they last all 5 days.
Document Your Progress
Remember to take before photos so that when you have amazing results you can share them with the group!
Keto Detox Soup
The ketogenic diet - keto, for short - is a high-fat, low-carb style of eating that shifts the body toward burning fat instead of carbs for fuel. When the body is relying on fat for energy, it’s said to be in a state called ketosis. On a standard diet, the body uses the carbohydrates we eat to fuel everything from our muscles to our brain. But on keto-style plans, you eat a lot of fat and protein and hardly any sugar and starch. This basically forces your body to extract energy from fat and turn it into an alternate fuel called ketones.
Read also: Magnesium Supplements for Keto
Faster fat burning isn’t the only benefit of keto diets. Studies show boosting your ketone levels can enhance immunity, boost mental clarity and lift energy.
Benefits of Keto Soup
With a bowl of keto detox soup, you get a dose of keto-friendly fats in the form of soup ingredients like grass-fed meat, coconut milk and avocado, which are known to help trigger fat burning and ease the body into ketosis. Plus spices and seasonings are a boon for your health, doing everything from enhancing gut health to slashing blood pressure. Fiber- and nutrient-rich veggies like zucchini and mushrooms help keep you full for hours, as does collagen-rich bone broth.
How to Incorporate Keto Soup
On her plan, Gittleman recommends eating the soup once or twice daily. “You’ll make a big pot of soup before you start, and that becomes your go-to meal at lunch and dinner,” she says. “Soup is not only classic comfort food, it’s extremely convenient. Keto detox soup takes the diet math out of the equation, leaving you with a simple plan that can help make stress - and fat - disappear. What’s more, when the body reaches ketosis, it starts burning significantly more fat, making weight loss nearly effortless. Plus, Stanford research shows that the biggest losers are those who eat fewer calories on keto diets, which soup can help you achieve.
Landmark Penn State research has found soup’s unique suspension of solids in warm broth tricks the body into releasing special hormones that shrink appetite by about 400 calories a day. So you get relief from urges to snack and go overboard at meals - plus, eating less on keto means your body relies almost entirely on stored fat for fuel. For an extra boost of fat-burning power, Gittleman spices her keto soup with curry powder.
Sample Keto Soup Recipe
SuperFood Keto Soup
This recipe is great for a keto / paleo diet because it's low in carbs and very high in micronutrients. It's high in antioxidants, vitamin A, B, C, E, K, magnesium, potassium and is one of the best non-dairy source of calcium. For a vegetarian option, use vegetable stock. If you want to avoid dairy, use coconut milk instead.
Ingredients:
- 1 medium head cauliflower (400 g/ 14.1 oz)
- 1 medium white onion (110 g/ 3.9 oz)
- 2 cloves garlic
- 1 bay leaf, crumbled
- 150 g watercress (5.3 oz)
- 200 g fresh spinach (7.1 oz) or frozen spinach (220 g/ 7.8 oz)
- 1 litre vegetable stock or bone broth or chicken stock (4 cups/ 1 quart) - you can make your own
- 1 cup cream or coconut milk (240 ml/ 8 fl oz) + 6 tbsp for garnish
- 1/4 cup ghee or virgin coconut oil (55 g/ 1.9 oz)
- sea salt and ground pepper, to taste
- Optional: fresh herbs such as parsley or chives for garnish
Instructions:
- Peel and finely dice the onion and garlic.
- Place in a soup pot or a Dutch oven greased with ghee and cook over a medium-high heat until slightly browned.
- Cut the cauliflower into small florets and place in the pot with browned onion.
- Add crumbled bay leaf.
- Cook for about 5 minutes and mix frequently.
- Pour in the vegetable stock and bring to a boil.
- Season with salt and pepper.
- Serve immediately or chill and keep refrigerated for up to 5 days.
- Just before serving, drizzle some cream on top.
Keto Chicken Soup Recipe
This delicious keto chicken soup recipe is loaded with healthy veggies and chicken.
Ingredients:
- Chicken
- Onions
- Garlic
- Sundried Tomatoes
- Mushrooms
- Chicken Stock
- Water
- Celery Root
- Swiss Chard
Important Considerations
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.
Keto Soup vs. Cabbage Soup
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.
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. 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.
Tips for Success
- Plan your five days by purchasing the required foodstuffs.
- 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.
- Gently place 6 eggs in a medium saucepan, then add cold water until they are covered by about an inch. Serve. You may increase eggs to 3 for breakfast.
- Celery root for cauliflower, jicama, turnips, or rutabaga.
- You may join a group of individuals following the same meal plan so that you can share your journey and learn from their experiences.