The ketogenic diet, commonly known as the keto diet, has gained immense popularity as a weight-loss strategy. It involves drastically reducing carbohydrate intake and replacing it with fat, which puts the body into a metabolic state called ketosis. In ketosis, the body becomes highly efficient at burning fat for energy. One variation of this diet is the keto soup diet, which utilizes the principles of the ketogenic diet in soup form.
Understanding the Keto Soup Diet
Ketogenic soup is a very low-carb, high-fat liquid food designed to promote fat burning. Unlike some restrictive diets, the keto soup diet can provide essential nutrients, vitamins, antioxidants, minerals, and electrolytes. This can help individuals feel energized while losing weight. Some proponents of the keto soup diet claim that it can help one lose 10 pounds after the 5th day.
One popular version is the 5-day keto soup diet, which involves consuming primarily keto-friendly soups for five consecutive days. This plan, popularized by Mellissa Sevigny on her blog I Breathe I’m Hungry (IBIH), includes 3-4 main recipes using simple ingredients to help low-carb and keto dieters jumpstart their weight loss. The daily calorie intake is typically between 1200-1400, with carbohydrates limited to below 20 grams per day.
Key Principles of the 5-Day Keto Soup Diet
The 5-day keto soup diet is a strict meal plan centered around soup and adhering to keto principles. It is essential to follow the guidelines to achieve the desired results, although some minor adjustments can be made to suit individual preferences.
Calorie and Macronutrient Intake
The 5-day keto soup diet typically involves a daily calorie intake of 1200-1400 calories, with carbohydrates limited to less than 20 grams per day. Individuals who require more calories, such as men or those who exercise frequently, can add high-fat, almost zero-carbohydrate foods like extra bacon, egg salad, tuna, or unsweetened, cream-free coffee.
Read also: Easy Low-Carb Cheese Crackers
Soup Preparation
A typical keto soup recipe for the 5-day diet yields about 20 cups, which is sufficient for the recommended 4 cups per day.
Substitutions
- Celery Root: Can be substituted with cauliflower, jicama, turnips, or rutabaga.
Important Considerations
- Not a Long-Term Solution: Restrictive diets like the 5-day keto soup diet are not intended for long-term use or as a lifestyle change. It is recommended to repeat this meal plan only after a reasonable period of following a non-restrictive, healthy weight loss diet.
- Not Suitable for Everyone: The keto diet may not be safe for everyone, and it is essential to consult with a healthcare professional before starting this or any other restrictive diet.
Keto Soup Recipes
Keto Chicken Soup
Keto chicken soup is a versatile and nutritious option for the keto soup diet. It can be made with various vegetables and is a great way to incorporate essential nutrients.
Ingredients
- Olive oil
- Onions, diced
- Garlic, minced
- Sundried tomatoes
- Mushrooms
- Chicken stock
- Water
- Celery root, diced
- Chicken
- Cauliflower rice
- Lemon juice
- Parsley
- Salt and pepper to taste
- Bay leaves
Instructions
- Sauté the onions, garlic, sundried tomatoes, and mushrooms in olive oil in a large pot over medium heat.
- Pour in the chicken stock and water, then add the celery root and chicken. Season with salt, pepper, and bay leaves.
- Bring to a boil, then reduce to a simmer and add the cauliflower rice.
- Cook on low for 30-35 minutes, until the chicken is tender.
- Remove from the heat and serve with fresh parsley and a squeeze of lemon juice.
This recipe yields 8 servings, with approximately 2 grams of net carbs per serving. Carrots contribute predominantly to the carb content, so they can be omitted and replaced with extra celery for a carb-free soup.
Creamy Tuscan Chicken Soup
Creamy Tuscan Chicken Soup is a rich and satisfying keto soup packed with wholesome ingredients.
Ingredients
- Butter or olive oil
- Chicken thighs, cut into bite-sized pieces
- Salt and pepper
- Sun-dried tomatoes
- Garlic, minced
- Tomato paste
- Italian seasoning
- Chicken broth
- Cauliflower, chopped
- Whipping cream
- Parmesan cheese
- Spinach
Instructions
- In a Dutch oven or stockpot over medium heat, add butter or oil. Sprinkle chicken with salt and pepper. Sauté chicken and sun-dried tomatoes until chicken is cooked through, about 5-7 minutes. Remove to a plate.
- Add remaining butter to the pan and stir in garlic, tomato paste, and Italian seasoning. Sauté 2 minutes, until fragrant.
- Stir in the broth. Add the cauliflower and bring to a boil. Reduce heat to a simmer and cook until cauliflower is tender, about 10 minutes.
- Transfer to a blender or use an immersion blender and blend until smooth.
- Return the soup and the chicken and sundried tomatoes to the pot and bring back to a simmer. Add the spinach and cook until wilted.
- Stir in the cream and Parmesan and stir until well combined. Serve with more grated Parmesan sprinkled over.
For a dairy-free version, use coconut cream instead of whipping cream and nutritional yeast instead of Parmesan.
Read also: Keto Calorie Counting: A Detailed Guide
Keto Vegetable Soup
Keto vegetable soup is a nutritious and flavorful option that can be customized with various vegetables.
Ingredients
- Butter or olive oil
- Onion, finely diced
- Carrots, peeled and diced
- Leek, diced
- Celery stalks, diced
- Zucchini, diced
- Green beans, chopped
- Cauliflower, chopped into small florets
- Kale, chopped
- Thyme leaves, chopped
- Rosemary, chopped
- Fresh parsley, chopped
- Garlic cloves, minced
- Chicken or vegetable broth
- Bay leaves
- Salt and pepper to taste
- Lemon juice
Instructions
- Heat butter or olive oil in a non-stick soup pot and sauté the onion, carrots, leek, and celery for about 5 minutes, until they start to soften.
- Add the garlic, zucchini, green beans, thyme, and most of the parsley. Sauté for another 3 minutes.
- Add the cauliflower, broth, bay leaves, salt, and pepper, and bring to a boil. Reduce to a simmer and cook with a lid on for about 15 minutes.
- Remove half the mixture and bay leaves (discard the bay) and put into a jug and pulse with a stick blender. Option to place in a high speed blender if you prefer.
- Add the pureed soup back into the pan along with the greens and simmer until they soften (about 1 minute).
- To serve: Mix a squeeze of lemon juice with 1 tablespoon olive oil and swirl into the soup. Top with fresh parsley.
This recipe contains approximately 7.6 grams of net carbs per portion.
Additional Keto Soup Recipes
- Keto Broccoli Cheddar Soup: Swap out regular flour for almond or coconut flour to make this keto-friendly.
- Roasted Butternut Squash Soup: A low-carb soup that captures the essence of fall.
- Keto Chili: Use mushrooms instead of beans for a keto-friendly version.
- Zoodle Ramen: Replace traditional ramen noodles with zucchini noodles.
- Cream of Mushroom Soup: Naturally keto-friendly.
- Cream of Asparagus Soup: Asparagus is a low-carb vegetable.
- Thai Chicken Coconut Soup: A creamy and flavorful soup.
- Bacon Cauliflower Chowder: Substitute almond or coconut flour for regular flour.
- Vegetable Cabbage Soup: Skip the beans to keep it keto-friendly.
- Best Paleo Chili: A hearty, bean-less chili.
- Best-Ever Cioppino: A tomato-based seafood stew; skip the bread to keep it keto.
- Cauliflower Soup: Cauliflower is the star of this soup.
- Classic Tomato Soup: Use canned tomatoes for the best flavor.
Tips and Modifications
Cooking Methods
- Stovetop: The preferred method for making chicken soup.
- Instant Pot: Sauté the veggies, then add the remaining ingredients and cook on high pressure for 10 minutes.
- Slow Cooker: Sauté the veggies in a separate skillet, then transfer them to the slow cooker with the remaining ingredients. Cook on low for 8 hours or high for 6 hours.
Modifications
- Salt: Go easy on the salt.
- Creamy Soup: Make it creamy by adding cream or coconut milk.
- Spices: Switch up the spices to add different flavors.
- Vegetables: Use different veggies based on preference and availability.
Storing and Reheating
- Refrigerate: Leftovers can be stored in the refrigerator, covered, for up to 2 weeks.
- Freeze: Place soup in sealable containers and store them in the freezer for up to 6 months.
- Reheating: Thaw frozen soup in a deep pot over low heat. Reheat refrigerated soup in the microwave or on the stovetop.
Comparing the Keto Soup Diet to Other Diets
Keto Soup Diet vs. Keto Cabbage Soup Diet
The 5-day keto soup diet differs from the keto cabbage soup diet. The 7-day cabbage soup diet is a highly restrictive, quick weight loss plan that involves eating a soup made of cabbage, tomatoes, and other vegetables for seven consecutive days, along with raw vegetables. It is low in protein and lacks sufficient nutrition to prevent muscle wasting. The keto soup diet, on the other hand, is a strict meal plan focused on keto principles and allows for more variety and nutrient intake.
Other Keto Soup Variations
Besides the 5-day keto soup diet, there are numerous other keto soup recipes that can be incorporated into a ketogenic lifestyle. These include creamy keto roasted cauliflower soup, low carb keto turkey soup, keto bacon cheeseburger soup, and keto roast chicken soup.
Benefits and Drawbacks
Potential Benefits
- Weight Loss: The keto soup diet can lead to rapid weight loss due to its low-carb and high-fat content, which promotes ketosis.
- Nutrient Intake: Unlike some restrictive diets, the keto soup diet can provide essential nutrients, vitamins, and minerals.
- Variety: With numerous keto soup recipes available, individuals can enjoy a variety of flavors and ingredients.
Potential Drawbacks
- Restrictive: The keto soup diet is highly restrictive and may not be sustainable for long-term use.
- Not Suitable for Everyone: The keto diet may not be safe for individuals with certain medical conditions.
- Temporary Results: Weight loss achieved through the keto soup diet may be temporary if not followed by a sustainable, healthy eating plan.
Read also: Magnesium Supplements for Keto