My Famous Fat Flush Soup Recipe

Oct 4, 2011

100317486Celebrate the flavors of fall.

My Fat Flush Diet Soup is “briskly” simmering on stoves across the nation.

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.

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:

SoupFat 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

  1. In stockpot, heat olive oil over medium-high setting. Sauté meat/poultry until cooked through, about 5 minutes. Drain and set aside.
  2. Sauté onion, garlic, peppers and mushrooms until soft, about 5 minutes.
  3. Stir in remaining ingredients, except cilantro and parsley. Cover and simmer 20 minutes. Stir in cilantro and parsley.
  4. 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).

Breakfastchoose one daily

enjoy daily
1 serving Fat Flush Soup

Dinner enjoy daily
1 serving Fat Flush Soup

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?

Ann Louise Gittleman, PhD, CNS, is an award-winning New York Times bestselling author of more than thirty books including The Fat Flush Plan series and her latest book, Radical Metabolism. She’s been rewriting the rules of nutrition for more than 40 years and is internationally recognized as a pioneer in the field of diet, detox and women’s health issues. 

For a FREE daily dose of tips and strategies for maintaining healthy weight, conquering insomnia, and much more…check out my Radical Health Tips.

I’d like to meet and greet you on my Facebook groups, so won’t you check us out at the Radical Metabolism RevolutionFat Flush Nation, or my Inner Circle!


  1. Natalia

    Hi and thank you for all the comments, they are very helpful. Can someone please let me know if I can replace the tomato juice for vegetable broth or something else. I made the soup three days ago and it was delicious. I didn’t weight myself but I feel less bloated as if something is cleansing my body without effort. The soup is delicious and very hearty, Please post if I can use vegetable broth, I really need to start a new batch. My daughter and I devoured the last one in three days. Take care.

  2. kathy

    yup! soups on and looking 4ward to eating healthy for 3 days straight…hope to see something disappear (lololololololo).!!!!!! I weighed 2nite and will again am before i eat….then i won’t weigh till sunday…but the jeans r the real talkers huh? well none of mine fit so i’ve got super goals!!!

  3. Cynthea

    We started on Tuesday doing the soup and I am down 8 pounds. I used organic ground meat (extra lean) and really loaded up the spices. It was heavenly for me. Hubby is struggling with all the tomatos and tomato juice. Would it be possible to use the Chicken Stock instead of the bottled juice?
    That being said, we are going to stick with it. Have been doing major detoxing and hope to be one of those success stories.
    Oh, and I got the cook book. Wonderful. Really helps me change it up, especially with the eggs for breakfast.

  4. heat

    want to do this but I’m allergic to egg whites! Any suggestions?

  5. Liz

    How can I figure the fat, fiber, carb and protein content of this soup so I can use it on Weight Watcher for a long term diet regime?

  6. Tyra

    I didn’t know this soup was apart of a book. Does anyone know what the actual book is called?

  7. Josie DIaz

    I read about the diet on Sunday and started it on Monday 1/9/11, A little skeptical,( the stories of losing 10+ pounds in a week), but I have tried everything!

    I gues I can feel less bloated, more energy, don’t know if due to soup or my decision to lose weight. I am up at 6:30 am everyday. As a matter of fact I was up at 5 cooking up my seconf batch of soup.

    My husband is also on the diet with me, will weigh myself Friday 1/13 and see what happens.

  8. TC

    What is fat flush body protein and where do you get it?

    • Laura Post

      I buy the Designer Whey Vanilla protein at Trader Joe’s…there is no sugar or artificial sweetners added. Hard to find a protein powder that doesn’t have an artificial sweetner. I have been following this plan on and off for 10 years and I swear by it! Good Nights sleep and lot’s of water is key!

  9. Christine

    Where can I purchase the fat flush protein? Can some people share their success stories
    with me? Just starting to make the commitment of losing 30 pounds

  10. sher

    I dont understand why everyone is concerned about losing weight..I hate that term.. why not use the term losing fat.. if we have a mind set on the scale and losing weight , what are we losing,??? muscle, bone, water, other tissue, and a little fat… muscle weights more than fat… when your waist shrinks, but the scale does not move, you are losing fat , and gaining vaulable muscle

  11. sher

    As long as my waist , thighs & hips shrink a few inches, I have no problem with the scale not moving…As Dr. Oz says, measure the waist and dont worry about the scale… stop dieting, eat a healthy diet, and dont be on a diet, & you will get healthy

  12. crazynailtech

    So I heard all the fuss about this soup and my mother and I started it on 1/16/2012 she made her soup with the shredded chicken and kidney beans and I made mine with black bean and ground lean turkey. We are both excited to weigh ourselves next Monday.. wish us luck!!!!!!

  13. Susan

    Hello everyone. I have seen a few posts asking about success stories. My boyfriend and I started this soup diet on New Years day. He has lost 14 pounds and I have lost 12. It does work. I will say that I had horrible eating habits before, so just cutting out the soda and fast food probably had something to do with it. But I feel so much less bloated, and the inches have come off my waist. I am 44 years old and it is my time. I will keep you all posted. Making another batch now, going to try it without the cilantro & cayenne and use it as a sauce over wheat pasta or chicken breast. Think I will put turkey meatball in it though so my 21 YO son can enjoy it too.

  14. Tiffany

    Is there anyway to get the nutrition facts of this soup? I saw one post on another website that trying to get the nutrition facts would be difficult because of the ingredients used but even an estimate would be better than nothing 🙂

  15. Alex

    I lost 13.5lbs in one week on this soup. I then ate other healthy things for a week and didn’t loose any weight. I started eating the soup again this week and in 3 days I have lost 4 more lbs. I am in a weight loss competition with my family to get slimmed up for my wedding in 8 months and this has been a great start to my goal of 50 lbs. I am just hoping that I can continue with this success and not get tired of the soup. Right now I love it. I have tried many different combinations with lean ground beef or lean ground turkey, green, red or orange bell peppers. Cilantro, no cilantro. more ciane pepper and less. All have been a wonderful change up. Next I want to try navy beans and the spicy low sodium V8 tomato juice… All and all, I am loving this diet, although my step father is in the lead with -19.5lbs!!! I think I might send a delivery of pizza his way… HA! 🙂

  16. Janine

    I just got the fat flush book I’m going on vacation in 2 weeks and want to lose 10 lbs….I’m breaking out the bikinis (yikes) should I do the soup diet or the 2 week fat flush phase 1? I planned on starting tomorrow, please help!!

  17. Sierra

    Janine, I answered your post on another blog, but I figured I could chime in here, too!
    I think you’ll be able to achieve your results with Phase 1 of the Fat Flush Plan. You can make the soup, too, if you omit the beans!
    Have fun and good luck!

  18. Tyra

    AGAIN..can someone tell me the name of the book? I only know of this soup because of the information that was in Womens World…and now I can’t find the magazine to see if it has any information on what the name of the book is. Even a link to purchase the book would be VERY helpful.

    Thanks in advance…and good luck EVERYONE!

    • Ingrid

      The name of the book is The Fat Flush Plan and there is a cookbook. You can get it from

  19. Shirley

    Okay started today,weighed myself and will see how the week turns out. Hopefully this is just the beginning,need to lose this weight. Check back next week and let you know how it goes.

  20. Shirley

    Tyra it is called the fat flush plan

  21. Yori

    Can I use sea-salt—and still lose weight?

  22. mary clark

    i will start this soup soon does the price of food fot the soup cost?imhoping i can afford this i need to lose

  23. Lynn

    Just made the soup today. Will Weigh in the morning and start tomorrow. Sure hope it helps. Have had heart surgery and really having a hard time looseing weight.

  24. eileen

    I see someone else asked this question on 1/5/12 but I don’t see an answer. Can the soup be made w vegetable broth instead of the 32 oz of tomato juice cocktail? Thank you.

  25. Sierra

    Eileen- You can certainly use vegetable broth in place of the tomato juice!

  26. Katie Malcolm

    Can I have 1 smoothie shakedown for breakfast and the fat flush soup for lunch and dinner?? Without beans? I need to lose 15 pounds but I’m addicted to diet coke and donuts!!!! Can I stick on the program for 1 month?

  27. Lisa

    For those of you looking for the nutritional value: If you join you can create foods from your own recipes. You just type in the ingredients and it will give you a full read out.

  28. lisa

    Katie: Yes you can have the Smoothe for breakfast and the soup for lunch and dinner. I bet you can lose the 15 pounds faster than a month. We suggest that you go on the plan for 2 weeks and than take a few day break and have one smoothie and 2 meals that are described in the Smoothie Shakedown booklet.

  29. Katie Malcolm

    Make that 20 haha my doc told me I need to lose 20 pounds today also can I drink diet coke?

  30. Katie Malcolm

    Or should I do 2 smoothies and soup for dinner

  31. Lori

    I read the ‘fat flush’ article in a Womens World magazine a few weeks back and told a girlfriend about it…she started it and has lost 11lbs in 1 week! I made the soup last night, but didn’t have the ceyenne, used chili powder instead(?). I have lost 10 lbs in 4 weeks by watching my calorie intake and have done pretty well. I am needing a small boost for my ’emotional’ sake, so I started the soup today, very yummy!!. I only have 20 lbs to go (4 inches or so), so I hope this will help me get further along that path.

  32. Rick S

    Hello, I am excited to try this. couple of questions.

    Wil drinking cofee have any effect/
    how about any liquor? how much will that affect results?

  33. Willamyna

    I made this soup last night exactly as published figuring I could doctor it up as I needed. I was sure it was going to be boring. It was NOT. It is so delicious and filling. At the end I added a little (from scratch) chicken stock to thin it out so I could add some leafy greens (chard) and shredded cabbage. My boyfriend and I are so excited about how good it is. His goal = 20 and mine = 32. Whoo hoo.

  34. lisa

    Katie: You can try doing various combinations of smoothies and soup, but both plans were really designed to have one meal per day of non-liquid food. Diet coke is a good addiction to break. It will hold you back. Artificial sweeteners are neurotoxins and also cause your liver to not process fat as effectively.

    Rick:You could do one cup of organic coffee a day, but alcohol is not helpful at all.

  35. Jenni

    I currently have this soup on the stove, and the house smells heavenly! I have doubled the recipe in the hopes that my fiance will do this flush with me.

    I have a question regarding the coffee as well – would non organic coffee interfere with this program? I have started weaning myself off of coffee, but it’s a slow process, and I’m afraid of the headaches I will get without any coffee at all.

  36. Nyari

    Can I Add SALT to the soup?

  37. Laura white

    I don’t eat meat cani double the beans instead of meat?

  38. lisa

    Jenni: One cup of organic coffee is OK. The issue is that non-organic has so many pesticides that it iscounter-productive in detoxing your liver.

    Nyari: There already is plenty of sodium in there. You could add 1/4 tsp., especially if you get light headed easily which may indicate a stressed adrenal gland situation.

    Laura: Yes you can.

  39. Claira

    I followed this for three days like two months ago and lost 9 lbs, and then went back to the way I was before. I am doing it again as a jump start, then I will go right onto weight watchers. It REALLY helps that my husband is doing it with me. Yeah!!!!!

  40. CissieWilliams

    I was laid off from work in jan, I quit smoking and I have gained 20pds. I just finished making this soup and it smells great (not a big fan of cilantro) but used it anyway. I hope this works for me, I’m not in a very good place right now and a fast headstart would make everything better. Also started going to the gym again. Wish me luck!!!!!!!

  41. juli

    If I have completed phase 1, can I do phase 1 two more weeks, is that bad or good? I think I have more than 20 lbs still to go. Also, I had my almost 13 yr old do phase 1 with me, but since I don’t want her to lose weight (just wanted her to cleanse) how do I get her onto Phase 3 if I can only let her try ?one new food a week?

  42. Tracy

    Hi everyone,

    I want to start making this soup as soon as possible. I love mushrooms and peppers but my boyfriend hates them. Can any other vegetables be put in to substitute for those so I can get him to eat it?

    Thanks for the help!

  43. greg

    I make this with ground venison and add asparagus . it is organic, very low fat, and delicious!

  44. liz

    Tracy: Just leave out the undesired veggies. It will still be very good.

    Juli: If you have another 20 lbs to lose, go to phase 2 which is actually the weight loss phase. You should do fine with your weight loss. If you were just having your daughter detox then just have her go directly to phase 3. Don’t worry about the instruction to add one food at a time.

  45. Tiffany

    If you can lose up to 10 pounds in 3 days eating the soup twice a day, what are the results for eating the soup only once a day? Will you lose half the weight, or will it not work at all?

    Thank you!

    • katrina

      my 2nd day havent lost any weight but i hate onions mushrms and green peppers

  46. Sierra

    It’s hard to say Tiffany. If it is a major improvement from your typical diet, you very well may see results. But as a general rule, all of Dr. Gittleman’s dietary programs should be followed closely for optimal results.

  47. Tracy

    Hi, I was hoping someone could tell me how many calories are in 2 cups of the soup.
    I’m trying to log it and am not sure what to put for calories. If someone could help me out I’d appreciate it so much 🙂

    • Penny

      A simple way to figure the amount of calories is: take the 315 stated in Woman’s World, divide by 3 (number of cups in a serving) =105 (per cup) then multiply by 2 (number of cups you are wondering about) the answer is 210. This is probably an estimate but better than not knowing.

  48. katrina

    So doing this for two weeks what’s phase 2?also I hate mushrooms and onions do I have to add them?

    • liz

      Don’t eat anything you don’t like. I’m sure you will do just fine. Phase 2 refers to “The Fat Flush Plan” book, and this is the recommended next step to keep losing weight.

  49. Jordan

    6 pounds in 7 days,… seems legit to me 🙂

  50. katrina

    so what if i dnt add green peper,onion and mushroom or cumin to my soup will that affect it at all?any 1 not add these and still get good results?

    • liz

      You should only eat the ingredients that you like. We don’t know exactly how much it will change the results to alter the recipe. I am sure you will still do well.


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