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Drop Pounds Fast on this Plant-Based Soup Diet

With a unique ability to trigger anti-hunger hormones, “soup has a crazy negative-calorie effect,” reveals mega-selling How Not to Diet ($15.74, Amazon) author Michael Greger, MD Landmark Penn State findings show we eat hundreds upon hundreds fewer calories on days when we get a serving of soup. The effect is so powerful, “it’s like calories getting sucked out of your system with every spoonful!”

“Greens and beans give soup extra magic,” Dr. Greger insists. “Greens contain compounds called thylakoids that kill hunger and make it harder to absorb calories in fatty foods.” Studies link them to 43 percent faster weight loss. Plus, beans release compounds that help block calories in carbs. On top of that, they’re the top source of a special starch proven to stoke metabolism by 25 percent. No wonder folks using plant-based soups report shedding up to 18 pounds a week!

Studies show simply eating soup increases weight loss by up to 50 percent — no matter the diet you adopt. But to speed off pounds fastest, enjoy it once or twice a day and aim to build your meals and snacks around natural or minimally processed plant foods (veggies, fruit, whole grains, beans, nuts and seeds). Eat until you feel satisfied. As always, get a doctor’s okay to try any new plan.

Your Soup Diet Sample Day

Breakfast: Pile favorite plant-based toppings, like nut butter and fruit or avocado and tomato, on toasted whole-grain bread.

Lunch: Enjoy a bowl of soup or any plant-based meal with beans and greens, such as bean-based pasta with veggies.

Snacks: Nibble any plant food, like dark chocolate or baked whole-grain chips with salsa.

Dr. Greger’s ‘Soup-ed up’ Dinner


  • 1 onion, chopped
  • 1 carrot, chopped
  • 1 celery rib, chopped
  • 1 sweet potato, chopped
  • 4 cups low-sodium vegetable broth
  • 1⁄3 cup quinoa, rinsed, drained
  • 2 (15.5 oz.) cans beans, any variety, drained
  • 1 (14.5 oz.) can diced, unsalted tomatoes
  • 3 tsp. salt-free spice blend
  • 1 ⁄4 tsp. garlic powder
  • 3 cups chopped kale


  1. In pot over medium-high heat, sauté onion, carrot, celery, and potato in 1 cup broth until soft, 5 minutes.
  2. Add quinoa, beans, tomatoes, spice blend, garlic and remaining broth. Boil then simmer; stir in kale.
  3. Cook covered until quinoa is tender, 30 minutes. Makes 4 servings
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