Difference between revisions of "Lose Weight on Soup Diets"
m (importing article from wikihow) |
m (Update ref tag) |
||
| Line 11: | Line 11: | ||
#*Find a dietitian whose main focus is weight loss. Tell them about your goals and thoughts on your soup-based diet plan. | #*Find a dietitian whose main focus is weight loss. Tell them about your goals and thoughts on your soup-based diet plan. | ||
#*The dietitian may also be able to help you write up meal plans or teach you how to read labels to make sure you're choosing healthy soups. | #*The dietitian may also be able to help you write up meal plans or teach you how to read labels to make sure you're choosing healthy soups. | ||
| − | #Set reasonable goals. With any weight loss plan, it's helpful to set goals for yourself. These short-term and long-term plans can help keep you motivated throughout your weight loss.<ref>http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20048224</ref> | + | #Set reasonable goals. With any weight loss plan, it's helpful to set goals for yourself. These short-term and long-term plans can help keep you motivated throughout your weight loss.<ref name="rf1">http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20048224</ref> |
#*Try to make your goals reasonable. Losing large quantities of weight very quickly is probably not reasonable. | #*Try to make your goals reasonable. Losing large quantities of weight very quickly is probably not reasonable. | ||
#*Also make sure you're being realistic about how long you can follow your diet and exercise plan. | #*Also make sure you're being realistic about how long you can follow your diet and exercise plan. | ||
#*If you have one long-term goal (like a larger weight loss amount), set smaller, more short-term goals leading up to it. | #*If you have one long-term goal (like a larger weight loss amount), set smaller, more short-term goals leading up to it. | ||
| − | #Write up a meal plan. Writing up a specific weekly meal plan can help you stick to your diet and result in weight loss.<ref>http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/menu-planning/art-20048199</ref> | + | #Write up a meal plan. Writing up a specific weekly meal plan can help you stick to your diet and result in weight loss.<ref name="rf2">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/menu-planning/art-20048199</ref> |
#*Choose a specific diet to follow first. This will help you figure out what to include or what to leave out of your meal plan. | #*Choose a specific diet to follow first. This will help you figure out what to include or what to leave out of your meal plan. | ||
#*Jot down notes for an entire week of meals. Include breakfast, lunch, dinner, snacks and drinks. | #*Jot down notes for an entire week of meals. Include breakfast, lunch, dinner, snacks and drinks. | ||
| − | #*It may also be helpful to write up a corresponding grocery list to help you stay on target at the store.<ref | + | #*It may also be helpful to write up a corresponding grocery list to help you stay on target at the store.<ref name="rf2" /> |
===Following a Canned Soup Diet for Weight Loss=== | ===Following a Canned Soup Diet for Weight Loss=== | ||
| Line 28: | Line 28: | ||
#*Many people choose to have a canned soup for lunch and dinner. These are the easiest and most sensible meals to have soup. | #*Many people choose to have a canned soup for lunch and dinner. These are the easiest and most sensible meals to have soup. | ||
#*Swapping out two meals for soup may result in quicker weight loss as your total daily calories may be lower; however, this depends on what soups you choose and how many calories they are. | #*Swapping out two meals for soup may result in quicker weight loss as your total daily calories may be lower; however, this depends on what soups you choose and how many calories they are. | ||
| − | #Choose broth-based soups. When you're in the grocery store, you'll see a variety of canned soups. Stick to broth-based soups for your diet.<ref>http://www.diabetesselfmanagement.com/blog/soup-really-is-good-food/</ref> | + | #Choose broth-based soups. When you're in the grocery store, you'll see a variety of canned soups. Stick to broth-based soups for your diet.<ref name="rf3">http://www.diabetesselfmanagement.com/blog/soup-really-is-good-food/</ref> |
#*Broth is low in calories and fat. These types of soups typically are also lower in calories and fat. | #*Broth is low in calories and fat. These types of soups typically are also lower in calories and fat. | ||
| − | #*Try to steer clear of creamy soups, bisques or chowders. These may be higher in fat and calories due to cream or butter that's used in the cooking process.<ref | + | #*Try to steer clear of creamy soups, bisques or chowders. These may be higher in fat and calories due to cream or butter that's used in the cooking process.<ref name="rf3" /> |
| − | #Choose a soup that has at least 3 g of fiber. A higher fiber soup is a better choice compared to low-fiber soups. They may keep you full longer and are better for your digestion.<ref | + | #Choose a soup that has at least 3 g of fiber. A higher fiber soup is a better choice compared to low-fiber soups. They may keep you full longer and are better for your digestion.<ref name="rf3" /> |
#*Review the label for the total fiber. It's listed under carbohydrates on the nutrition fact panel. Make sure you adjust the number according to how many servings you're having. | #*Review the label for the total fiber. It's listed under carbohydrates on the nutrition fact panel. Make sure you adjust the number according to how many servings you're having. | ||
#*Soups that are made with lentils, beans and vegetables will typically contain more fiber. | #*Soups that are made with lentils, beans and vegetables will typically contain more fiber. | ||
| − | #*Fiber is an essential part of a nutritious diet. It may help you feel satisfied longer and helps prevent constipation and colorectal cancers.<ref>http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983</ref> | + | #*Fiber is an essential part of a nutritious diet. It may help you feel satisfied longer and helps prevent constipation and colorectal cancers.<ref name="rf4">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983</ref> |
#Look for brands with low calorie or "healthy" versions. Many soup companies today are designing soup-diets for their specialty lines of "healthier" soups. | #Look for brands with low calorie or "healthy" versions. Many soup companies today are designing soup-diets for their specialty lines of "healthier" soups. | ||
#*Many times, this special line will have lower calories, lower fat and lower sodium per serving compared to their regular lines of soup. | #*Many times, this special line will have lower calories, lower fat and lower sodium per serving compared to their regular lines of soup. | ||
#*Each brand will have their own name for their healthier soups. They may be listed as "low-calorie," "heart-healthy," "smart choice" or "healthy choice." | #*Each brand will have their own name for their healthier soups. They may be listed as "low-calorie," "heart-healthy," "smart choice" or "healthy choice." | ||
#Eat a nutritious breakfast. When you're following a canned soup diet, you're most likely not replacing breakfast with soup. If you're not, plan a nutritious, "diet-friendly" meal to keep you on track with your weight loss. | #Eat a nutritious breakfast. When you're following a canned soup diet, you're most likely not replacing breakfast with soup. If you're not, plan a nutritious, "diet-friendly" meal to keep you on track with your weight loss. | ||
| − | #*It's typically recommended to have a high protein, high fiber breakfast. Both protein and fiber keep you feeling satisfied longer and will support your weight loss.<ref>http://www.womenshealthmag.com/weight-loss/best-breakfast-for-weight-loss?slide=3</ref><ref>http://www.womenshealthmag.com/weight-loss/best-breakfast-for-weight-loss?slide=5</ref> | + | #*It's typically recommended to have a high protein, high fiber breakfast. Both protein and fiber keep you feeling satisfied longer and will support your weight loss.<ref name="rf5">http://www.womenshealthmag.com/weight-loss/best-breakfast-for-weight-loss?slide=3</ref><ref name="rf6">http://www.womenshealthmag.com/weight-loss/best-breakfast-for-weight-loss?slide=5</ref> |
#*Examples of high protein, high fiber breakfasts include: one whole grain waffle with 1 tbsp almond butter and 1/2 banana, 3/4 cup of oatmeal with dried fruit and nuts, two scrambled eggs with sautéed vegetables and low-fat cheese or 1 cup of cottage cheese and fruit. | #*Examples of high protein, high fiber breakfasts include: one whole grain waffle with 1 tbsp almond butter and 1/2 banana, 3/4 cup of oatmeal with dried fruit and nuts, two scrambled eggs with sautéed vegetables and low-fat cheese or 1 cup of cottage cheese and fruit. | ||
===Following a Cabbage Soup-Base Diet for Weight Loss=== | ===Following a Cabbage Soup-Base Diet for Weight Loss=== | ||
#Cook cabbage soup. There are a several variations of cabbage-soup based diets. Choose a diet program whose cabbage soup recipe looks most appealing to you. | #Cook cabbage soup. There are a several variations of cabbage-soup based diets. Choose a diet program whose cabbage soup recipe looks most appealing to you. | ||
| − | #*Most typical cabbage soup diet recipes have a variety of vegetables, large quantities of cabbage, water or broth and tomato juice.<ref>http://www.cabbage-soup-diet.com/recipe/</ref> | + | #*Most typical cabbage soup diet recipes have a variety of vegetables, large quantities of cabbage, water or broth and tomato juice.<ref name="rf7">http://www.cabbage-soup-diet.com/recipe/</ref> |
#*Some recommend different seasonings or provide seasoning suggestions to help make the soup more flavorful or palatable. | #*Some recommend different seasonings or provide seasoning suggestions to help make the soup more flavorful or palatable. | ||
#*Since most cabbage soup diets suggest eating large quantities of this soup, you may need to make several batches or one very large batch of soup. | #*Since most cabbage soup diets suggest eating large quantities of this soup, you may need to make several batches or one very large batch of soup. | ||
#Replace meals with cabbage soup. Depending on the particular cabbage soup diet you follow, you may choose to replace all or just some of your meals with your cabbage soup. | #Replace meals with cabbage soup. Depending on the particular cabbage soup diet you follow, you may choose to replace all or just some of your meals with your cabbage soup. | ||
| − | #*Some diets suggest that you only eat a mixture of fruits, vegetables and your soup for the first few days. Then meat and other foods are slowly added back in.<ref>http://www.cabbage-soup-diet.com/eating-plan/</ref> | + | #*Some diets suggest that you only eat a mixture of fruits, vegetables and your soup for the first few days. Then meat and other foods are slowly added back in.<ref name="rf8">http://www.cabbage-soup-diet.com/eating-plan/</ref> |
#*Other diets suggest completing swapping out two to three meals with cabbage soup for the first few days and then adding back other foods slowly. | #*Other diets suggest completing swapping out two to three meals with cabbage soup for the first few days and then adding back other foods slowly. | ||
#*In addition, some of the diets suggest eating the cabbage soup prior to a small meal to help fill you up on the low calorie, vegetable-filled soup. | #*In addition, some of the diets suggest eating the cabbage soup prior to a small meal to help fill you up on the low calorie, vegetable-filled soup. | ||
#Eat nutritious meals. If you're allowed to include some meals on your cabbage soup diet, choose lower calorie, nutritious meals to complement your diet. | #Eat nutritious meals. If you're allowed to include some meals on your cabbage soup diet, choose lower calorie, nutritious meals to complement your diet. | ||
#*Meals should range between 300 – 500 calories total. This will depend on what diet you're following and your total daily calorie allowance. | #*Meals should range between 300 – 500 calories total. This will depend on what diet you're following and your total daily calorie allowance. | ||
| − | #*Be sure to include lean protein, fruits, vegetables and whole grains. These foods together will make up a balanced meal.<ref>http://www.nhs.uk/Livewell/Goodfood/Pages/Healthyeating.aspx</ref> | + | #*Be sure to include lean protein, fruits, vegetables and whole grains. These foods together will make up a balanced meal.<ref name="rf9">http://www.nhs.uk/Livewell/Goodfood/Pages/Healthyeating.aspx</ref> |
| − | #Drink a lot of water. In addition to being a healthy choice, many cabbage soup diets don't allow for any other beverages outside of sugar-free, decaffeinated liquids.<ref>http://www.cabbage-soup-diet.com/cabbage-soup-diet-faqs/</ref> | + | #Drink a lot of water. In addition to being a healthy choice, many cabbage soup diets don't allow for any other beverages outside of sugar-free, decaffeinated liquids.<ref name="rf10">http://www.cabbage-soup-diet.com/cabbage-soup-diet-faqs/</ref> |
| − | #*Most health professionals will recommend that you drink between eight to 13 glasses of water daily.<ref>http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256</ref> | + | #*Most health professionals will recommend that you drink between eight to 13 glasses of water daily.<ref name="rf11">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256</ref> |
| − | #*Stick to allowed beverages during your diet. These typically include: water, unsweetened decaf tea and coffee, 100% cranberry juice or 100% tomato juice.<ref | + | #*Stick to allowed beverages during your diet. These typically include: water, unsweetened decaf tea and coffee, 100% cranberry juice or 100% tomato juice.<ref name="rf10" /> |
| − | #Be aware of side effects. Some of the cabbage soup diets promote very low calorie and very low carbohydrate diets. This is especially true in the first few days. Some side effects or uncomfortable symptoms may occur because of this.<ref | + | #Be aware of side effects. Some of the cabbage soup diets promote very low calorie and very low carbohydrate diets. This is especially true in the first few days. Some side effects or uncomfortable symptoms may occur because of this.<ref name="rf10" /> |
| − | #*Typical side effects include: headaches, dizziness, weakness and trouble concentrating.<ref | + | #*Typical side effects include: headaches, dizziness, weakness and trouble concentrating.<ref name="rf10" /> |
#*Generally, these symptoms will go away once you're eating more normally or add more foods back to your diet. | #*Generally, these symptoms will go away once you're eating more normally or add more foods back to your diet. | ||
#*If you're symptoms worsen or are affecting your daily activities, see a doctor immediately and discontinue the diet. | #*If you're symptoms worsen or are affecting your daily activities, see a doctor immediately and discontinue the diet. | ||
| Line 65: | Line 65: | ||
#Try soup diets if you don't have any dietary restrictions. For most people who don't have any current dietary restrictions, soup diets can be safe and effective. On the other hand, if you do have existing dietary restrictions — especially those dealing with sodium levels — you may wish to avoid both canned and cabbage soup diets. | #Try soup diets if you don't have any dietary restrictions. For most people who don't have any current dietary restrictions, soup diets can be safe and effective. On the other hand, if you do have existing dietary restrictions — especially those dealing with sodium levels — you may wish to avoid both canned and cabbage soup diets. | ||
#*Soups are notoriously high in sodium. You can choose homemade and low-sodium options to reduce your salt intake, but if your body has trouble processing sodium, it's best to avoid soup diets altogether. | #*Soups are notoriously high in sodium. You can choose homemade and low-sodium options to reduce your salt intake, but if your body has trouble processing sodium, it's best to avoid soup diets altogether. | ||
| − | #*Congestive heart failure, cirrhosis, and chronic kidney disease make it difficult for your kidneys to process sodium. Additionally, excess sodium can actually contribute to heart disease, stroke, kidney disease, and congestive heart failure.<ref>http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479/?pg=1</ref> | + | #*Congestive heart failure, cirrhosis, and chronic kidney disease make it difficult for your kidneys to process sodium. Additionally, excess sodium can actually contribute to heart disease, stroke, kidney disease, and congestive heart failure.<ref name="rf12">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479/?pg=1</ref> |
| − | #*Additionally, the cabbage soup diet and other soup diets low in carbohydrates are considered dangerous for individuals with diabetes.<ref>http://www.webmd.com/diet/a-z/cabbage-soup-diet</ref> People with diabetes need to be on a set meal pattern in which carbohydrates are consistent at each meal. If you have diabetes, you should not attempt any "fad" diet. | + | #*Additionally, the cabbage soup diet and other soup diets low in carbohydrates are considered dangerous for individuals with diabetes.<ref name="rf13">http://www.webmd.com/diet/a-z/cabbage-soup-diet</ref> People with diabetes need to be on a set meal pattern in which carbohydrates are consistent at each meal. If you have diabetes, you should not attempt any "fad" diet. |
| − | #Attempt the cabbage soup diet for short-term weight loss. The cabbage soup diet can help you lose up to 10 lb (4.5 kg) in one week.<ref>http://www.webmd.boots.com/diet/features/the-cabbage-soup-diet-review</ref> While most people can follow this diet for one week with only limited risk to their health, it is important that you follow this diet for ''only'' one week. | + | #Attempt the cabbage soup diet for short-term weight loss. The cabbage soup diet can help you lose up to 10 lb (4.5 kg) in one week.<ref name="rf14">http://www.webmd.boots.com/diet/features/the-cabbage-soup-diet-review</ref> While most people can follow this diet for one week with only limited risk to their health, it is important that you follow this diet for ''only'' one week. |
| − | #*Cabbage soup diets are low in protein, complex carbohydrates, and other vital nutrients. In addition to losing fat and water weight, you'll likely lose lean tissue following this diet. Since you'll lose nutrients and muscle while on this diet, following it for more than one week can result in moderate to severe health problems.<ref>http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/cabbage-soup-diet/faq-20058079</ref> | + | #*Cabbage soup diets are low in protein, complex carbohydrates, and other vital nutrients. In addition to losing fat and water weight, you'll likely lose lean tissue following this diet. Since you'll lose nutrients and muscle while on this diet, following it for more than one week can result in moderate to severe health problems.<ref name="rf15">http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/cabbage-soup-diet/faq-20058079</ref> |
| − | #*Due to its short-term nature, cabbage soup diets have no long-term effect on heart disease, cholesterol, or blood pressure.<ref | + | #*Due to its short-term nature, cabbage soup diets have no long-term effect on heart disease, cholesterol, or blood pressure.<ref name="rf13" /> |
| − | #*You should also avoid following any other fad diets extremely low in calorie immediately after ceasing the cabbage soup diet since your body will need to replenish the lost nutrients.<ref | + | #*You should also avoid following any other fad diets extremely low in calorie immediately after ceasing the cabbage soup diet since your body will need to replenish the lost nutrients.<ref name="rf14" /> |
#Consider a soup diet after consulting with your doctor. While soup diets don't often present a serious risk to most healthy individuals, it's always a good idea to check with your doctor before starting a major weight loss program like this. Checking with your doctor is especially important if you have any pre-existing conditions, but it's still a good idea even if you have no known issues. | #Consider a soup diet after consulting with your doctor. While soup diets don't often present a serious risk to most healthy individuals, it's always a good idea to check with your doctor before starting a major weight loss program like this. Checking with your doctor is especially important if you have any pre-existing conditions, but it's still a good idea even if you have no known issues. | ||
#*Your doctor should be able to work with you to determine if a soup diet is a good choice for your health needs. Additionally, your doctor may also be able to help you determine the safest way to attempt a soup diet. | #*Your doctor should be able to work with you to determine if a soup diet is a good choice for your health needs. Additionally, your doctor may also be able to help you determine the safest way to attempt a soup diet. | ||
#*Seeking advice from a registered dietician is also a good idea, but do so only after checking with your doctor first. Your doctor will help you determine if the diet is safe for you; a registered dietician can then help you determine the healthiest options for your soup diet. | #*Seeking advice from a registered dietician is also a good idea, but do so only after checking with your doctor first. Your doctor will help you determine if the diet is safe for you; a registered dietician can then help you determine the healthiest options for your soup diet. | ||
| − | #Supplement any soup diet with healthy lifestyle changes. Canned soup and cabbage soup diets are classified as fad diets. While canned soup diets may offer more potential long-term benefits than cabbage soup diets, you should supplement either one with long-term lifestyle changes, including nutritional food choices, moderate exercise, and adequate sleep.<ref | + | #Supplement any soup diet with healthy lifestyle changes. Canned soup and cabbage soup diets are classified as fad diets. While canned soup diets may offer more potential long-term benefits than cabbage soup diets, you should supplement either one with long-term lifestyle changes, including nutritional food choices, moderate exercise, and adequate sleep.<ref name="rf15" /> |
| − | #*It can be easy to regain lost weight after you stop your soup diet. As such, relying solely on soup diets or other fad diets can result in yo-yo dieting or weight cycling, which can have negative effects on your health, including a loss of white blood cells, higher blood pressure, higher cholesterol, and an increased risk of gall bladder disease.<ref>http://www.huffingtonpost.com/stefan-aschan/yo-yo-dieting-dangers_b_863595.html</ref> If you choose to follow a soup diet, reduce the risk of weight cycling by maintaining healthy long-term lifestyle choices. | + | #*It can be easy to regain lost weight after you stop your soup diet. As such, relying solely on soup diets or other fad diets can result in yo-yo dieting or weight cycling, which can have negative effects on your health, including a loss of white blood cells, higher blood pressure, higher cholesterol, and an increased risk of gall bladder disease.<ref name="rf16">http://www.huffingtonpost.com/stefan-aschan/yo-yo-dieting-dangers_b_863595.html</ref> If you choose to follow a soup diet, reduce the risk of weight cycling by maintaining healthy long-term lifestyle choices. |
== Tips == | == Tips == | ||
