The Magic Soup Diet is a short-term eating plan centered around consuming a flavorful, low-calorie soup. This diet is designed to help individuals quickly shed a few pounds and is often used by those looking to jumpstart a weight loss journey or as a reset after periods of overeating. It's also popular among weight loss surgery patients in specific situations.
Who Can Benefit from Magic Soup?
Magic Soup can be particularly helpful for:
- Weight loss surgery patients who have hit a stall in their weight loss.
- Those on a clear liquid diet during the post-operative period.
- Individuals following a pre-op diet before gastric sleeve or bypass surgery.
- People who need to reset their pouch after weight loss surgery.
The Magic Soup Recipe
The magic lies in the combination of nutrient-rich vegetables and a flavorful broth, resulting in a filling and satisfying soup with very few calories. Here's a breakdown of the ingredients and instructions:
Ingredients
- 32 ounces chicken broth (low-sodium preferred)
- 3 cups V-8 juice (low-sodium, tomato juice, vegetable juice, or homemade tomato juice are alternatives)
- 28 ounces Italian diced tomatoes
- 3 medium shallots, chopped
- 2 cloves minced garlic
- 8 ounces sliced mushrooms
- 3 carrots, peeled and sliced
- 1 zucchini, diced
- 2 cups green beans (fresh or frozen)
- 14 ounces kidney beans, drained and rinsed
- 3-4 cups shredded cabbage
- 1 teaspoon Italian seasoning
- ½ teaspoon parsley
- Salt and pepper to taste
Instructions
- In a large oiled frying pan, sauté garlic, onions, carrots, and mushrooms for about 5 minutes.
- In a large crockpot, combine the sautéed mixture with the remaining ingredients.
- Cook on high for 2-3 hours or until vegetables are fork-tender.
- The recipe yields 20 servings.
Freezing Instructions
- To optimize quality, undercook the vegetables just a little.
- Pour the soup into freezer Ziplock bags and let as much air out as you can.
- Lay the bags flat on a cookie sheet and freeze; this flattening method will ease freezer storage as you can layer them.
Nutritional Information
Each serving (1 cup or 8 oz) contains:
- Calories: 58
- Carbohydrates: 11 g
- Protein: 2.7 g
- Total Fat: 0.25 g
- Sugar: 3.8 g
Variations and Substitutions
- Vegetables: Feel free to add or subtract vegetables to your taste. Other beans, such as white beans, pinto beans, black beans, or red beans can also be used and the calorie count will stay the same.
- Broth: Beef broth or vegetable broth can be used instead of chicken broth.
Instant Pot Instructions
- Sauté the onions, garlic, carrots, green beans, and mushrooms in olive oil.
- Add broth and stir to scrape up bits.
- Add kale instead of cabbage and cook for 5 minutes. Quick release, add zucchini and stir.
- Add tomatoes last and don’t stir. Cook another 5 minutes and quickly release.
Important Considerations
- Drink at least 64 oz. of water daily to stay hydrated.
- Exercise at least 30 minutes a day 3-5 times a week for a healthy body.
How to Maximize Weight Loss with Magic Soup
While the Magic Soup Diet can be effective for quick weight loss, it's essential to approach it with realistic expectations and incorporate it into a healthy lifestyle.
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A Sample Daily Plan
- Breakfast: A healthy breakfast with lean proteins (eggs, chicken, fish, turkey).
- Lunch: A bowl of weight-loss magic soup with whole-grain crackers.
- Afternoon snack: A bowl of weight-loss magic soup .
- Dinner: A bowl of weight-loss magic soup with whole-grain crackers or toast.
Additional Tips for Success
- Eat a healthy breakfast in the morning with lean proteins (eggs, chicken, fish, turkey).
- Consume a bowl of weight-loss magic soup for lunch, somewhere in the afternoon, and dinner with whole-grain crackers.
- Remember to drink at least 64 oz. of water daily to stay hydrated.
- Exercise at least 30 minutes a day 3-5 times a week for a healthy body.
Important Considerations
- Calorie Intake: Consume about 1,000-1,200 calories per day to lose weight at a healthy rate.
- Nutrient-Rich Foods: After a week of this diet, make sure to consume more nutrient-rich foods.
- Hydration: Drink plenty of water throughout the day.
- Exercise: Incorporate regular physical activity into your routine.
Potential Benefits of the Magic Soup Diet
- Quick Weight Loss: The low-calorie nature of the soup can lead to rapid weight loss in the short term.
- Nutrient-Rich: The soup is packed with vitamins and nutrients from the various vegetables.
- Filling: The high fiber content helps to fill the stomach and reduce hunger.
- Versatile: You can customize the recipe with your favorite vegetables and seasonings.
- Easy to Prepare: The soup is simple to make and can be cooked in a crockpot or Instant Pot.
- Freezer-Friendly: The soup can be made in large batches and frozen for later use.
Potential Drawbacks and Precautions
- Not a Long-Term Solution: This diet is not intended for long-term weight management.
- Nutrient Deficiencies: Restricting your diet to mostly soup can lead to nutrient deficiencies if followed for too long.
- Muscle Loss: Rapid weight loss can sometimes result in muscle loss.
- Sustainability: It may be difficult to stick to such a restrictive diet for an extended period.
- Consult a Doctor: As always, consult a doctor before drastically reducing your calorie intake.
Who Should Avoid the Magic Soup Diet?
- Individuals with underlying health conditions.
- Pregnant or breastfeeding women.
- People with a history of eating disorders.
- Those who are underweight or have a low BMI.
Addressing Common Concerns
Can I eat weight-loss soup for every meal?
It is always good to have a variety of meals each day. This is a great way to start a healthy new year and diet but is also good to have variations of meals for more nutritional value.
How much weight can I expect to lose with weight-loss soup?
The amount of weight loss varies for each person. There are several variables to consider when using this weight-loss soup. Some examples are exercise, hydration, and body structure or type. These can all have an effect on the amount of weight you can lose and how quickly you lose it.
Can I substitute it with other foods?
There’s only one way to find out; try it and see!!
Can you drink coffee on the cabbage soup diet?
You’re only supposed to drink water, black coffee, or unsweetened herbal tea.
Can I do this beyond seven days?
It’s not recommended. Your body will start to hold on to weight if you cut it’s calories too much for an extended period.
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Can I exercise on the cabbage soup diet?
Not recommended. Your calories are minimal on the cabbage soup diet. Do not work out for the seven days while on this plan or a few days afterward.
I feel so tired from this diet, help!
This diet may not be for you, especially if your days are high-energy. The cabbage soup diet has low calories. Eat as much cabbage soup as you would like to keep your stamina up, and drink plenty of water.
I regained all the weight I had lost shortly after completing this diet.
7-day diets work to eliminate mainly water weight, which is why the results are so quick. Be sure to continue drinking lots of water after the diet. Pace yourself after the diet and eat small, frequent portions of fruits, veggies, and proteins: no refined sugars and bad carbs. Don’t stuff yourself either. Start with a balanced eating plan or lifestyle that will support average weight loss along with exercise.
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