2. summary
CHAPTER 5: SUGGESTED MENU...................................10
CHAPTER 1: WHAT IS THE SOUP DIET ..........................3 CHAPTER
2: HOW IT WORKS............................................. .......4
CHAPTER 4: HOW TO MAKE THE SOUP DIET............................8
CHAPTER 6: SOUPS FOR A DIET.............................................. ...12
CHAPTER 3: ADVANTAGES AND DISADVANTAGES ..........................5
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3. CHAPTER 1: WHAT IS A
SOUP DIET
Therefore, the soup diet is an option for those who want to lose
weight fast.
But it was so successful that it ended up being incorporated by
those who seek to dry excess fat and detoxify the body.
But if the goal is to lose weight, in addition to water, it is also
important to invest in smart changes in food, such as replacing a
plate of rice and beans with a super nutritious and light soup.
This diet was created to be used by patients at the Instituto do
Coração in São Paulo, who needed to lose weight before
undergoing heart surgery.
Following the seven-day eating plan, it is possible to eliminate up
to 1 kg per day, this is because there is a significant caloric
reduction, as the diet consists of soup for lunch and dinner,
vegetables, fruits and little protein.
Ingesting fluids, especially water, is essential for health and the
success of any diet.
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4. CHAPTER 2: HOW
IT WORKS
As it greatly limits calorie intake, it is recommended to follow it for
7 days up to a month at most.
But it's not about taking everything you have in the fridge, cooking
it and that's it -- that can end up making the dish too caloric.
During the soup diet, one or more meals are replaced by the
consumption of a broth.
The idea is to consume nutritionally rich and balanced broths, but
with few calories, in one or more meals of the day.
There are also those who choose to replace intermediate meals
(in addition to lunch and dinner) with broth, which makes the diet
much more restricted and difficult to carry out.
You can also add an animal protein (shredded chicken breast or
beef).
If you choose this second model, the ideal is to limit it to a week's
duration and then go back to eating solids (or foods other than
soup) between main meals.
Preferably, soup should be included in one or two meals a day -
lunch and dinner.
The suggestion is to choose a tuber or root (yam, potato, sweet
potato, manioc, manioc) and two or three varieties of vegetables
(cabbage, cabbage, chard, celery, green beans, spinach, pumpkin,
carrots, chayote etc. ).
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5. Important: the water used to cook vegetables should always be
used, as it concentrates the nutritional properties of the food.
• The intestines also start to work better, as long as the
recommendation to prepare soups without completely mixing
the ingredients is followed, thus preserving as much fiber as
possible;
cellulite and increasing general well-being;
Ingredients must be cooked and not blended in a blender, but only
mashed or partially processed (to leave large chunks) in order to
preserve fiber and encourage chewing, which helps with satiety.
Side dishes such as croutons and Parmesan cheese should be
exchanged for small portions of seeds (sunflower, pumpkin or chia)
or salted granola.
The advantages of the soup diet are:
• Fluid loss can be reflected in a decrease in
CHAPTER 3: ADVANTAGES AND
DISADVANTAGES
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6. • The soup diet is very low in calories, being far below the
energy requirements of an adult individual and thus
representing a great energy restriction;
• Another advantage is the anti-aging potential of the diet,
depending on the choice of vegetables used in the
preparations and the fruits consumed at other times of the
day;
The disadvantages are:
• During the period in which the diet is carried out, its followers
may experience weakness, dizziness, headaches, tiredness,
bad mood and indisposition. These symptoms are related to
the low intake of carbohydrates, the body's main source of
energy, caused by
• With the intestine working as it should to eliminate toxins, the
tendency is also to improve the mood, mood and appearance
of the skin;
• High consumption of vegetables, food sources of vitamins
and minerals essential for the proper functioning of the body.
Adherents of the soup diet, during the diet period, consume
these foods as ingredients in soups, which may be in
accordance with the consumption recommendation for this
food group, which is at least 3 servings a day.
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7. organism, since this nutrient is related to the composition of
hormones and acts in the absorption of fat-soluble vitamins;
• The menu proposed by the diet, despite being rich in vitamins
and minerals, is low in proteins, carbohydrates and fats,
contrary to the principles of a healthy and balanced diet.
Restriction of legumes can compromise the supply of amino
acids and proteins to the body, as well as compromise the
adequate intake of iron, an essential nutrient for the transport
of oxygen, found in beans;
exclusion of pasta such as breads, biscuits, pasta, rice,
Therefore, the diet should be done for 7 days. Some people do it
for 30 days, including solid foods and more protein in their meals
during that time.
• Restriction of fats can also impair the
among others.
• Those with a history of eating disorders should not follow the
method, as the restriction can trigger binge episodes.
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8. CHAPTER 4: HOW TO DO IT
THE SOUP DIET
1st Day: Eat all the fruits you want (no exaggeration),
The ideal is not to change the ingredients of the recipe and to follow
the menu for a week at most. In addition to soup, fruits, vegetables and
teas are allowed during the diet.
In addition to replacing lunch and dinner with soup, for other meals you
need to follow some rules. Check out:
The diet consists of replacing the main meals (lunch and dinner) with a
soup, always the same, created for the diet.
2nd Day: Eat all the fresh vegetables and greens you want (can be
raw or cooked). For dinner, if you want, have a
In addition, while carrying out the food plan, it is recommended to
practice only light and low-intensity exercises, such as walking.
During this period, it is essential to maintain a balanced diet with non-
liquid foods.
The diet is not recommended for pregnant women and individuals with
hypoglycemia.
except banana and avocado. Drink tea, grape juice (unsweetened) and
water freely. Take the soup at least 2 times a day;
If the individual wants to lose more weight, it is possible to redo the
diet, but only after a 3 to 4 day break.
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9. large potato baked with butter. Have soup whenever you want.
cooked or raw vegetables at will. Take the soup at least 2 times a day. Drink
water, coffee, tea and unsweetened juices at will.
Day 5: Eat 280 to 400g of red or white meat
Day 6: Eat up to 3 large grilled steaks of red or white meat accompanied by
cooked vegetables, except potatoes.
grilled, with a portion of fresh and firm tomatoes seasoned with salt, lemon and
olive oil. Take the soup at least 2 times a day, drink 6 to 10 glasses of water
during the day, to eliminate uric acid.
3rd Day: Eat all fruits and vegetables, except potatoes. Drink the soup at least
twice a day.
Have soup at least 2 times a day. Drink water, coffee, tea and unsweetened
juices at will.
4th Day: Eat up to 8 bananas and drink skimmed milk freely.
7th Day: On the last day, the consumption of brown rice is allowed,
Take the soup at least 2 times a day.
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10. CHAPTER 5: SUGGESTION FOR
MENU
• 1 slice of white cheese
2nd option:
3rd option:
• 1 slice of mango
• 1 cup of green tea
4th option:
• 2 slices of papaya formosa with 1 spoon of chia flour
• Kiwi tea with lemongrass (mix 1 cup of tea with 1 chopped kiwi and 5 mint
leaves in a blender) • 1 apple
1st option:
purple grape buds + 1 tsp cinnamon + 1 tsp amaranth flakes)
• 1 cup of hibiscus tea
Breakfast
• 1 glass of juice (100ml of coconut water + 5 strawberries + 6
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11. Morning snack
• 3 cups of soup
• 1st option: 1/2 papaya + 1 spoon of golden flaxseed • 2nd option:
1 slice of white cheese + 1 bunch of purple grapes • 3rd option: 1
cup of white tea + 2 black plums • 4th option: 1 cup of fruit salad
Afternoon snack
• 1st option: 8 strawberries
• 2nd option: 1 pear • 3rd
option: 1 slice of chopped melon
Dinner
• 4th option: 1 peach
• 2 cups of soup
Lunch
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12. CHAPTER 6: SOUPS FOR
DIET
Chicken soup with vegetables,
manioc and cabbage
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• 300 grams of chicken •
4 serving spoons full of vegetables of your choice
(chayote or carrot, for example) •
2 serving spoons of manioc • 4 handfuls
of cabbage • Onion, garlic, salt and extra
virgin olive oil for sautéing
Let it cook for about 30 minutes or until the vegetable is very soft.
Ingredients
When the meat is golden, add the other ingredients, stir and add
water until everything is covered.
In a pan, heat a drizzle of oil and add the chicken in small cubes
until it is sealed. Season with onion, garlic and salt to taste.
If desired, beat a part of the soup to make it creamier and combine
it with the rest of the ingredients in their densest form.
Preparation mode

13. Vegetables soup
• 3 carrots
Sanitize the vegetables, cut them into small or medium pieces, place
in a large pan and cover with water.
• 1 eggplant
Preparation mode
• 1 chopped onion
• 2 bunches of parsley • 1
bunch of celery or celery • 1
clove of garlic
Ingredients
Let it cook until the vegetables are very soft. When the soup is ready,
turn off the heat, let it cool and, if you want, put it in the fridge, placing
it in several pots. It is not necessary to beat it in the blender.
• 4 jilós
• 2 peppers •
Little salt and black pepper
• 2 cups of chopped green
beans • 2 chopped tomatoes
• 1 large cabbage • 1 turnip
Season and bring the pan to high heat and, when it starts to boil,
lower the heat.
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14. Beef soup with cabbage
Pumpkin Cream with Chicken
• 300 grams of ground beef • 4 serving
spoons full of carrots
Heat the olive oil and add the ground beef until it loses its reddish tone. Then add
onion, garlic and salt. Stir until golden and add the rest of the chopped ingredients.
Preparation mode
Ingredients
Ingredients
• 1/2 pumpkin pumpkin • 500g
cubed chicken breast
• 4 handfuls of broccoli • Onion,
garlic, salt and extra virgin olive oil for sautéing
• 1 small onion, chopped
• 1 box of sour cream (optional)
• 2 serving spoons of sweet potato
• 1 liter of boiling water
Cover everything with water and let it cook until the vegetables are soft. Blend in a
blender and serve.
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15. • Garlic, pepper, onion, salt, parsley and chives to taste •
Olive oil for sautéing
Let it rest for at least 1 hour for the chicken to absorb the flavor.
Season the chicken using a little salt, lemon and herbs and greens
like garlic, onion, parsley, rosemary, chives and pepper.
Then add boiling water little by little, until the chicken is well cooked
and tender. Add the whipped pumpkin cream and adjust salt and
pepper to taste, let it simmer for about 5 to 10 minutes over low
heat.
Preparation mode
Beat the pumpkin while still hot with the water from its cooking in
the blender or with the mixer.
In another pan, sauté the onion in olive oil and add the chicken
cubes, letting them brown.
Cut the pumpkin into large cubes and place in a pan, adding
boiling water just to cover the pumpkin cubes slightly, letting it
cook for about 5 to 10 minutes so that it is still firm.
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16. Beef soup with zucchini
• 2 carrots
weight.
• 1 cups chopped green beans
• 1 chopped tomato
• Pinch of salt and black pepper • Olive
oil for sautéing
Ingredients
• 500g lean ground beef • 1
chopped onion • 1 bunch of
parsley • 1 bunch of celery or
celery • 2 cloves of garlic
Preparation mode
• 1/2 zucchini
Season the meat with salt, garlic and pepper. Wash the vegetables
well and cut into cubes. Sauté the onion in olive oil and add the
ground beef, letting it brown. Add the vegetables to the pan and cover
everything with boiling water. Add seasonings to taste and cook over
low heat until meat is tender and vegetables are cooked. See other
soup recipes to miss
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