Fall is “Soup Season” and my Famous Fat Flush Soup recipe is one of the all-time fan favorite recipes. Why? Because it’s easy, delicious, and filling, but most of all, because it works!Celebrate the flavors of fall.
Savor all of the flavors of fall while melting away pesky pounds and inches with this one simple soup.
Introduced in Woman’s World Magazine (October 3, 2011), issues quickly disappeared from newsstands across the country as determined dieters were ready for a “yummy” soup that’s a perfect meal the whole family will love when Fall nips the air. And the recipe remains a popular choice even today with thousands of views each and every month.
Inspired by a study at Penn State that found eating soup can trigger you to consume up to 448 fewer calories per meal, this satisfying soup is an easy go-to recipe to help jumpstart long term weight control.
For those of you new to Fat Flush, the soup serves as a delicious entrée (pun intended) into the world of Fat Flush – a “pre-flush” if you will.
The results speak for themselves: One New Hampshire Woman’s World reader lost 11 lbs in one week, and another shed a whopping 10 lbs in just three days! Others dropped 6, 7, even 11 lbs within a week. Find out how much you’ll lose with this super-filling recipe:
Fat Flush Soup
2 tsp. olive oil
1 ¼ lbs lean ground beef, turkey or shredded chicken
1 onion, chopped
2 cloves garlic, chopped
1 bell pepper, seeded and chopped
8 oz. mushrooms, chopped
1 (14 oz.) can crushed tomatoes
1 (32 oz.) bottle reduced-sodium tomato or vegetable cocktail juice
1 Tbs. fresh lemon juice
1 (14 oz.) can black, navy or pinto beans, rinsed and drained
1 Tbs. ground cumin
1/8 tsp. cayenne, or to taste
¼ cup each fresh cilantro and parsley, chopped
- In stockpot, heat olive oil over medium-high setting. Sauté meat/poultry until cooked through, about 5 minutes. Drain and set aside.
- Sauté onion, garlic, peppers and mushrooms until soft, about 5 minutes.
- Stir in remaining ingredients, except cilantro and parsley. Cover and simmer 20 minutes. Stir in cilantro and parsley.
- Cover; simmer 10 minutes longer. Store soup in refrigerator up to 5 days. Freezes well. Make 12-14 cups. 1 serving = 3 cups.
A Tip from our Fat Flush test kitchen: For a chunkier soup, add a 28 oz. can of diced tomatoes.
Note: We have made small tweaks in the recipe (the type of beans that work best, for example) for added clarity after receiving thousands of emails from dieters with common questions after making the soup.
The Complete Fat Flush Soup Diet
Here are the basics:
1. A protein-rich breakfast
2. 2 daily servings of soup
3. Fat-flushing snacks
Tip: Make sure you drink plenty of water (about ½ your body weight in ounces of water daily).
Breakfast – choose one daily
- Eggs: 2 eggs plus ½ cup mixed veggies
- Fat Flush Body Protein smoothie:
In blender, mix
1 scoop Fat Flush Body Protein
8-10 oz. water
1 –1 ½ cups frozen or fresh berries
1 tablespoon flaxseed oil
2 tablespoons ground flax seeds or chia
Ice cubes (optional) - Greek Yogurt: 1 ½ cups each fat-free Greek yogurt and berries
Lunch – enjoy daily
1 serving Fat Flush Soup
Dinner – enjoy daily
1 serving Fat Flush Soup
Snacks – choose two daily
- Unlimited veggies with salsa
- Garden salad with 1 tsp. olive oil and fresh lemon or vinegar to taste
- 1 hard-boiled egg
- 1 piece fruit
Looking for a little variety?
Swap the soup for 5 oz. lean protein (such as eggs, fish, chicken, turkey or beef) and 2 cups veggies prepared with 1 tsp. olive oil; add herbs, spices and lemon juice as desired.
What’s next?
After a week or so on the Fat Flush Soup Diet, move on to my classic Fat Flush program, outlined in my book, The Fat Flush Plan. If you have 50 or more pounds to lose, head to Phase 1. If you have less than 50 pounds to lose, head to Phase 2.
Note for Veteran Fat Flushers: For those of you currently following my classic Fat Flush program, please note the soup recipe would be most appropriate for Phase 3. If you are currently following Phase 1 or Phase 2, omit the beans from the soup recipe to stay on-plan.
Is soup “on” at your house yet?
I was reading the The Complete Fat Flush Soup Diet and I bought the magazine Womans World and it says for breakfast as one of the choices to eat was 2 eggs plus 2 egg white, 1/2 cup mixed veggies and 2 Tbs. shredded low fat cheese scrambled with cooking spray. It is suppose to be your plan but the above plan is different. Can you please tell me which is the correct since we have been following the one in the magazine. I have also bought 2 of your books and going to purchase the cookbook soon. Thanks!
The plan outlined in this blog is correct. The magazine made some of their own changes.
I started this diet one week ago at 5’5″, 170 lbs, and 42 years old. Most of the weight is in my stomach. I want to get down to my high school graduation weight of 135 lbs. After 3 days I found that I had lost no weight. But I decided to give it a few more days. After 7 days, I have lost 4 pounds. This re-energizes me. From now on, I am taking it a week at a time and will try not to weigh in every day. I feel fantastic! Thanks.
Ann
I just wanted to thank you for all the hard work and research that you have put into this Fat Flush plan. I am 48 years old and loosing weight has been a struggle. I started the Fat flush plan about 10 days ago WOW! In the first week I was down 7 pounds. I had so much more energy, that I began exercising again. I now walk between 1-3 miles a day. Also, my skin has never looked so good! I was wondering if you have any other delicious soup recipes?
Thank you again!
Is it the combination of ingredients that makes this work? I am allergic to onions and garlic (though I can use Mrs. Dash’s herb & onion seasoning) . I would have to go and buy all those ingredients separately – I have never prepared anything with so many ingredients from scratch – so that would make it VERY VERY VERY EXPENSIVE for me. So I really want to know if you need all those things to make it work. What is the bare minimum – I am desperate to lose weight – but financially, I can’t handle all those purchases at any one time. I currently have the beef, the beans and the cayenne. I also have cooking spray (is that okay instead of expensive olive oil?)I’m far more interested in it working than in how it tastes. Please help – I am desperately trying to eat healthy and am getting very close to maxing out every credit card I have buying expensive food. When they’re maxed, I’m back to skipping meals and living on ramen noodles and spaghetti and maybe one or two $1 burgers a week. So I need to lose weight fast. It is the financial stress and eating cheap that made me gain it initially. I am in so deep now that it will take me two years to pay down what I have spent on food since July.
I do so hope someone is able to get back to me…
We just started this diet out of the magazine and your blog says it should yeild 12-14 cups. We doubled the reciepe and only got 17 cups is there something we are doing wrong. Just don’t want to be eating to much. We can only eat about 2 cups and are so full!!
Would it be ok to exclude the beans and mushrooms from this soup? I dislike both.
Thanks.
Hi!
I am a few days into the Fat Smash Diet, but it’s not working (because the detox phase is killing me and I”m getting bored with food).
My question is will this plan still work although I just tried another “detox”.? If I am already on restricted calories (ok, I’ve cheated…a lot) can this still work?
I want to get the book, but I’m wanting to give this one week “detox” a try before wasting money on the book (would be a waste to get the book if I find that the detox phase doesn’t work).
Also..can one consume coffee or green tea while on the plan?
Please advise.
Thank you in advance for your response.
Signed,
Desperately wanting to lose 30lbs.
Having made this soup once, I am interested in trying the version with diced tomatoes for my second batch. Do we use the 28 oz. can of diced tomatoes instead of a 14 oz. can of crushed tomatoes or in addition to the crushed tomatoes?
For Sandianne,
I recently moved and thus faced with a completely bare kitchen I also had to buy every ingredient in order to make this soup. Most of these ingredients are very inexpensive, the cans of tomatoes and beans are only a little over a dollar depending on brand and can be found at Target and Trader Joe’s. The meat and spices, which you already have, were the priciest of any ingredient. As for the garlic and onions, I do know that as a whole food they contain unique compounds that can’t be replicated by chemicals found in Mrs. Dash but even without onions and garlic this soup would still be an excellent and low calorie source of filling lean protein and vegetables that will not make your hormones spike and has a low glycemic load. I was able to make this soup for under 30 dollars even having to buy every single ingredient and was able to get 5 meals. Also please check out your local library for Dr. Anne. Louise’s books for more recipes in which you can find more recipe suggestions that better suite your needs. Mine had several of Dr. Ann Louise’s books which came in quite handy as I can’t quite yet find the box I packed my copy in.
Good Luck!
I made the soup last week from the Woman’s World mag, but I made a few adjustments – I added sliced carrots and cabbage, tripled the recipe using a pound of ground beef, a pound ground turkey and approx. 16 ounces shelled edamame as the 3rd source of protein. Also, instead of the canned tomatoes, I belong to a CSA and had a TON of tomatoes, so I chopped them all, roasted them in the oven till they were so soft I could mash them with a wire whisk, then added to the soup base. It is honestly one of the most delicious soups I’ve EVER had! I am almost out and already thinking of what to use for my next batch! My question to you, Ann, is can I replace the meats you listed with about 1.5 pounds of ham (it’s also from a local farm CSA, all natural, very lean, etc.) as well as the edamame? I think it would be very tasty and still low cal? Also, Ann, were my other substitutes OK?
Nik
Tyra: This play can still be beneficial for you. You won’t get bored because you can make the soup with your own flavor combinations. You can have one cup of organic coffee per day.
Nikki: Sounds like you used the edaname as your beans as well. They aren’t really recommended because they can possibly raise estrogen levels. Dr. Ann Louise has never recommended ham. Even when they are raised very carefully, there is always the potential of parasites.
Arlene: Don’t add anything you don’t like.
Alena: You can use either or both on the tomatos.
Thank you for replying AnnLouise (or person(s) on her behalf.
Most important question is will I/can I still lose weight on the program?
Tyra: You should be able to lose weight still.
Thank you for the reply!
I will start on Monday. Will post my results, if any, after one week for all to see. Happy detoxing to all.
I made this soup today and was surprised!!! It was pretty good as is. But I would like to make it more like a chili flavored soup by adding chili powder or cinnamon next time so I don’t get bored with it. Wondering if this will have any negative effects in weight loss?
Also I saw in an earlier post about the cran-water and cellulite. Never heard of this. How does this work?
Thanks!
would it be okay to use lentils or Green beans in place of the other beans? also can crystal light be used in the water?
I am starting this diet today. But i was wondering when it comes to the veggies, can they be raw and cooked? On the greek yogurt it kinda taste like sour cream so can i use another type of fat free? What all is consist of the veggies and what are the best fruits to eat? My dad, step mom and I are all trying this diet so please help us.. Thank you so much.
I live in a rural area and the my grocer does not sell fresh parsley or fresh cilantro. Can they be omitted? Can dehydrated be used?
Any of the herbs and spices can be omitted. Veggies should be cooked and/or raw. For more info on the Fat Flushing diet principles, simply pick up a copy of Fat Flush Plan or Fat Flush for Life.
where would i pick up a fat flush plan or fat flush for life at?
is there any fruits better than the other?
All berries – 1/2 to 1 cup are fruit/fat flushing friendly…
I made this soup based on the recipe in the magazine. I really love the soup! However the recipe made only 10 cups of soup. Am I missing something? The directions I see above are the same quantities as in the magazine.
At any rate, the soup is great. I am eating only 2 cups per serving. Is this okay? (I understand you can actually also have trouble losing weight if you eat too little.)
Thank you!
We started the Fat-Flush Diet Soup that is in the 3 October 2011Woman’s World and have a couple of questions. The magazine’s Exclusive Recipe states that the recipe should make 16 cups. My wife double the recipe and did not get anywhere near the 32 cups by doubling the recipe. We may at the best get 16 or 17 cups, What are we doing wrong? Also, the magazine article state that 1 serving equals 3 cups, is this correct? We used dark red Kidney beans in the soup is that okay? From reading the comment on your web site, the 11 pounds that Kerrie lost in one week appears to be the exception and the 10 lbs in 3 days stated in the article does not appear the norm from reading the comments of people on your web site. I appreciate your feed back.
I appreciated the two comments, regarding what a vegetarian might do, but I don’t think either has been officially sanctioned by Ann Louise. As there are a number of us trying to make this adaptable – could Ann Louise PLEASE take some time to address this issue.
Personally, I would be open to just about anything, whether it’s eating additional protein on the side, protein powder included, etc. I’m hoping tofu will not be the only alternative, since some vegetarians are sensitive to it.
Thanks to all those who offered suggestions.
Me again..
3 cups at each sitting seems to be an awful lot. Can I have 2 cups and lunch and then then like 2 hours later? Still consuming 3 cups..just not all at once. Is this ok? Will it still promote the same weight loss that the magazine states; 10;bs in 4 days?
Anyone out there tried it this way AND got great results?
Tyra- That is perfectly fine! I did something similar and lost 4 pounds in the first 2 days!
Sierra-
Thanks a BUNCH!!!!!!
Can you use tofu instead of the meat or in addition to meat if you don’t have enough. The soup is very good and I have been sticking to the plan, but have not lost weight. I have followed it exactly as written so I don’t know what I’m not doing correctly.
Tofu can be consumed in small amounts twice weekly 🙂
I despise mushrooms. Is it okay to skip them in the soup?
Is it okay to drink coffee with cream?
Hi,
I’m a Health Coach and Personal trainer…loving this recipe. Question – if you don’t eat meat, what can you use? I have several vegetarians and/or non-meat eaters. This calls for the chicken, turkey, beef option…can we use soy crumbles? Fish?
Many thanks,
AS
hi, how many cups of water do we have to drink since the soup is so high in sodium please let me know thank you.
Just began yesterday and down 1 pound. Can salt substitute be used and what vegetables and fruits can be inclluded? I’m assuing no salt can be added to eggs. Can I add spinach to salad or sto eggs? I ate an apple as my fruit. That would be my number one choie as it is the best in season fruit and easy to keep. Is that allowed? Like everyone else, my recipe only made about half what the recipe stated so I added lots of water and ate 2 cup portions rather than 3 cups. Is that correct?
PJ – You can skip the mushrooms
Christine – Coffee black. Cream changes it entirely
Antoinette- Soy could be used a couple times a week. Fish is OK but there is the mercury factor to deal with in all fish now.
Julia – You can drink up to 64 oz of water if you wish.
Kathy – There is not a salt substitute recommended. Spinach is good veggie,a low glycemic fruit is OK but apples, oranges, grapefruit are the best this time of year. Berries and frozen peaches are good in the breakfast smoothie
Is green tea or caffeine green tea allowed?
@Lora- Really? You’re criticizing a free recipe and acting as if someone robbed your mother at gunpoint?
In the first place, the recipe clearly states above that it makes 12-14 cups. That allows some variation I assume for evaporation. Perhaps you negated some part of the recipe or lowered the amount of meat? Who knows but it does state ON THIS SITE that it yields 12-14 cups. You need to work on your reading comprehension a bit.
Secondly, just wow at your attitude. And who in the world wants to hear a rant about some singer that failed on a dancing reality show? Perhaps you should work a bit on humility and instead of coming out screaming and calling people names, you should learn to sit back and relax. If you feel that it doesn’t make enough then you should perhaps go by the suggestion and add a can of chunky tomatoes to stretch it. Calling it a ridiculous lie because perhaps your soup somehow evaporated more during cooking or some other such nonsense is a bit extreme.
Dr. Ann Louise posted this soup up on the internet for free. She didn’t use deceit in order to swindle you out of any of your hard earned cash. Your overreaction, while I can see that you are frustrated, is uncalled for and actually very very obnoxiously rude.
My question should have read Can we have green tea or caffein-free green tea on this diet?
Kathy- Be cautious of teas because they tend to be high in copper, which can cause a whole bunch of health problems. One exception to that is Roasted Dandelion Root tea!
Lora- this soup recipe yields a very thick, chili style soup. I stretched mine by adding a cup of water and a cup of no sodium broth.
I am a coffee drinker, I LOVE taste of coffee, and I drink coffee after each meal. I started this plan yestorday, will this plan work by NOT giving up the COFFEE??? I heard that i you drink cup of coffee then you have to drink cup of water right after so you wont get dehydrated and that is how I do it. Is this any True???? PLZ HELP ME!!!!
Kate, I think more than dehydration, the trouble with too much coffee is the affect it has on your adrenal glands. Too much caffeine puts your adrenals into a state of constant stress, with the danger of adrenal burnout. Caffeic acid in coffee does have it’s benefits, though, so Dr. ALG has included the option to enjoy one cup of black organic coffee per day into her protocols. For the best possible results with the Fat Flush Soup Diet, I recommend sticking to just one cup per day.
Sierra, what if i switch to deceff coffee???
Questions…if one is allergic to eggs and cranberry what are substitutes?
Can you drink diet pop on this diet?
Can you tell me if i follow the Fat flush Soup diet minus the beans it will give me the same results as if i were doing phase one of The Fat Flush Plan. Can’t afford to buy the Fat Flush Plan book. Please comment would appreciate your time. Thanks!!!
Connie
One more question what is the difference between the fat flush plan and the fat flush for life?? Please respond
connie