My 2012 Fat Flush Soup Recipe- Customize Soups for Your Special Needs

Jan 24, 2012


It’s back – and more slimming and delicious than ever!

Exclusively released in the January 23, 2012 First for Women magazine, we have been receiving rave reviews from all over the country on the updated version of the “homemade soup that makes your body released trapped fat.”

Since the issue is no longer on the stands, First has graciously granted us permission to reprint the recipe in this blog for those of you who were not able to secure a copy.

All you have to do is savor the soup twice a day – preferably at lunch and dinner— with a small salad or bowl of steamed non-starchy veggies. Throughout the day, sip on herbal teas (dandelion or peppermint tea), lemon and water, plain water or unsweetened cranberry juice with water (1 oz of juice to 7 ounces water) so that you are consuming at least 64 oz of liquid.

Start the day with a protein rich breakfast in the morning. I would personally suggest a Fat Flush Body Protein smoothie with its 20 grams of clean vegetarian based-proteins per serving to help kick-start glucagon, the protein-based hormone that mobilizes fat from storage. Or choose any of the easy protein-packed breakfasts, you will find in the Fat Flush Plan, Phase 1.

And now the recipe…

2012 Fat Flush Soup

2 tsp. olive oil

1 ¼ lbs. lean ground beef, turkey or chopped chicken*

1 large onion, peeled and chopped

1 large red, orange and/or green pepper, seeded and chopped

1 large zucchini or yellow squash, chopped

8 oz. mushrooms, chopped

2 cloves garlic, peeled and chopped

1 bottle (46 oz.) reduced-sodium tomato or vegetable cocktail juice

1 can (15 oz.) pinto, garbanzo or black beans, rinsed and drained

1 can (14 oz.) crushed tomatoes

1 Tbs. fresh lime juice

1 Tbs. ground cumin

1/8 tsp. cayenne pepper, or to taste

1/4 cup each fresh cilantro and parsley leaves, chopped

1: In saucepot over medium-high heat, cook oil 30 sec. or until heated. Add beef, turkey or chicken. Cook 5 min. or until cooked through, stirring occasionally. Remove from skillet; drain, if desired.

2: In same saucepot, cook onions, peppers, zucchini, mushrooms and garlic 5 min. or until vegetables are crisp-tender, stirring occasionally.

3: Stir in next 6 ingredients and cooked meat. Add up to 1 cup water to thin soup, if desired. Cover; bring soup just to a simmer (do not let boil). Reduce heat to medium-low. Let simmer 20 min., stirring occasionally. Stir in cilantro and parsley. Cover; let simmer 5 min. more. Garnish with shaved Parmesan cheese, if desired. Soup can be stored up to 5 days in the refrigerator or frozen.

*Or for vegetarian option, omit meat and add another can of beans.

Serving size: 2 to 3 cups (makes 10 to 12 cups)

Soup Tweaks
What has made this Fat Flushing soup especially popular is that you can tweak the basic recipe to speed weight loss if you are a thyroid type and are tired, constipated, depressed or experience extremely dry skin; an adrenal type and are frequently stressed, crave salt, and lightheaded; a liver type, plagued by headaches and bloat; or are fending off yeast and are constantly craving carbs and have frequent GI distress.

Mix and match the various recipes and eat the soup that is designed to quell any of the symptoms you may be experiencing. All the tweaks blend beautifully together! Please refer to my blog from January 3, 2012 for further information.

To boost the thyroid, simply add two teaspoons of Seaweed Gomasio to provide thyroid nourishing iodine. Also add 1 cup of potassium-rich zucchini.

For adrenal healing, add ½ teaspoon pink Himalayan sea salt for added adrenal-supporting sodium and also add 4 to 5 cups of escarole and spinach for extra rich magnesium content.

To help detoxify the liver, add 1 teaspoon of turmeric which is a potent anti-inflammatory that enhances the liver’s ability to filter toxins. And, for those fighting Candida or other types of yeast and fungus, consider substituting ½ cup grated daikon (a white radish) for the mushrooms— which can increase yeast in sensitive individuals. Double up on the yeast-fighting garlic (4 cloves) and add a small peeled and chopped eggplant which is rich in antifungal nutrients.


Watch my video blog for more information on the #1 soup diet sensation that’s captured a nation!

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. Sierra

    Thank you so much for sharing this updated recipe! I made a couple batches when the Fat Flush Soup Diet first came out, and now I can’t wait to try the new recipe with all the optional tweaks!

  2. Carolyn

    I loved the original Fat Flush Soup recipe, and so excited to enjoy delicious soups and “soup up” my adrenals at the same time!!

  3. Jan

    I picked up the January edition of First Magazine & read the article about the Fat Flush plan and soup…I made the soup Sunday afternoon…it’s now Tuesday and I’m four pounds lighter…love the soup…I ordered your books on my Kindle and am reading more about how to help my husband & myself get healther…thanks!!

  4. Bonnie

    I have just found out that I have an autoimmune problem that is attacking my muscles causing pain throughout my body. My doctor has put me on heavy doses of Prednisone (may have to be on it for 6 months to 1 year). Is your soup recipe good for helping undo any harm the Prednisone does?

  5. Janet

    What is the calorie and carb/fiber count per cup?

  6. Administrator

    Bonnie – the soup is supportive to all health-related conditions and is certainly not contraindicated for autoimmune challenges. Our best wishes.

    Janets – Here’s the data the test kitchen provided:

    Here are the various calorie options which is dependent upon the type of protein:

    90% lean ground beef: approximately 523 calories

    Turkey: approximately 420 calories (assuming mix of dark and light)

    Chicken approximately 441 calories (assuming mix of dark and light)

    *Calories based on:

    – 2 cup serving (according to our feedback is more commonly consumed)

    – average 10 cup yield

  7. Administrator

    Also – keep in mind the “magic” of the soup is that people are satisfied on a reduced calorie intake most likely due to the hormonal impact of the various ingredients and their effect on insulin, glucagon and the eicosanoids.

  8. Julie

    Just wondering if there is a need to include the meat for those of us who are vegetarian? Or is there a good substitute for the meat? Thanks!

  9. lisa

    Hi Julie,
    Just omit the meat and double the portion of beans. It’s yummy that way too.

  10. Lynn

    This may ahve already been addressed: Is there a Phase 1 version of this? The beans are P1 friendly I see. Just finishing up week 2 of P1. Down 10# of 25! A little slower loss than some I’ve seen on the sites, but I’ll take it. Thanks for any P1 tips

  11. TW

    Just wondering if anything can be substituted for the cilantro. I really dislike cilantro.

  12. Administrator

    Lynn – Omit the beans and add the veggie tweaks for the other “types.”

  13. Wini

    The carb count must be very low because my blood sugar has dropped very low (60’s and 70’s) several times which is good and bad. Bad because I’ve had to drink juice to bring my blood sugar up so I don’t pass out. My question is: does the juice wipe out all the good from the soup or should I stay on the diet. Been on it for a week but no weight loss. On insulin which I adjust according to my blood sugar level before I eat and metformin. Love the soup. THANKS

  14. Administrator

    Wini: Since the soup contains beans, the carb count is not exceedingly low by any means BUT you may have to really pay attention to adjusting your insulin…If you are drinking diluted juice, that should be fine . We like cranberry jucie diluted with water as per our Fat Flush protocol 🙂

  15. Allison

    I am very very happy about the 7 pounds I have lost in just two weeks but I have a strange and very itchy rash around my knees and ankle. Is there any way this is related to this diet.

  16. debv

    This soup has saved my life! I have been doing the FF liver cleanse twice a year since 2006, BUT this fall, I didn’t do it and boy, did I get out of control!!!
    Plus I gained sooo much weight it was ridiculous! I am 55 and realize that I cannot keep eating like a 25 yr old!
    SO, I am doing the FF right now (Day 9) using the soup as a regular meal. We live in Ontario, Canada, and the thought of all that cold salad just did not appeal to me! So the soup has helped me keep warm and cozy and yes, I have lost 7lbs, BUT my husband and I (he’s 65 and always does the cleanse with me) feel SO great! already! Why oh why don’t we stay on the course and be careful ALWAYS with what we eat??? He had been snoring, clearing his throat constantly, tired all the time, taking afternoon naps (???Really!)
    We went skiing last week for five hours in one day! It was awesome to feel so good again! NEVER will I miss my twice yearly cleanse again!!!
    Thanks for thinking of us Northerners by coming up with new ideas and recipes. It helps keep us going!
    Sincerely, DebV

  17. Kristen Gerling

    down 12 # in 11 days YEA

  18. Adeline

    Can you apply the thyroid boosting and the adrenal boost and the turmeric all at once ??? I am excited to give this a go !

    Thank you so much for the info on this website – I am hoping the AL method will work for me !

  19. Nancy

    I can’t wait to try this soup!

  20. administrator

    Adeline – You most certainly can combine the thyroid and adrenal-boosting ingredients. Best of luck 🙂

    Kristen – Way to go, my dear 😉

    DebV — WOW — what a testimonial.

    Keep all the good news coming, ladies. We love to read your comments!!

  21. Allison

    Why are you not answering me?

  22. Sherry

    How long are you suppose to stay on the soup recipe diet?

  23. administrator

    HI Allison — We did not see your post until now. We would hope that your rash is related to the dry weather because there are really no allergic producing ingredients in the soup unless you react to tomatoes?

    Thank you 🙂

  24. Shelly

    It sounds yummy!

    Any options for those allergic to nightshade plants? : (





  27. tknocks

    This soup tastes like summer. It’s really really satisfying.

  28. Deborah Soulier

    Can I omit the cumin and cilantro and replace with something else? The taste makes me



  29. Mellony

    Ann, I picked up the Magazine early this week. Bought all the ingredients for the Soup including the additional suggested ingredients. WOW! It is absolutely Delicious 🙂 Not only is it fabulous, and Hugely FILLING, but I LOST a Whopping ~*~ 5 Pounds ~ *~ In only 1 day 🙂 Thank you so much for this. I will be telling everyone I know about your plan. After further researching your website, it seems to me that you have several different plans to accommodate different people’s tastes and bodies, which is also great! I can not thank you enough, Your amazing!

  30. Administrator

    Granny — Soup is warming so it is more comforting and sustaining for winter. The smoothies are more cooling and better suited for more moderate climates. They are both designed to introduce mainstream American to the Fat Flush philosophy and the follow up for both programs is the classic Fat Flush Plan.

  31. Administrator

    You can stay on the diet for two weeks to a month if you would like but please follow up with the Fat Flushing meal selections!

    If you are allergic to the nightshades, omit them and use other tasty veggies instead – perhaps more yellow squash and zuchhini and different varieties of mushrooms. Your creativity can definitely come into play without negating your success.

  32. Administrator

    Deborah — No worries — enjoy more green onions instead of the cilantro and instead of the cumin, how about a bit more garlic or even garlic powder OR a pinch of celery salt.

  33. Shelly

    I see your response about nightshades, thank you. They also include tomatoes, and the base of the soup is vegetable juice (like V8) and a can of crushed tomatoes. I guess this one won’t be for me. : (

  34. Lisa

    so excited to begin eating this today…had a small taste after I made it last night.
    QUESTION: When following this, do you eat fruit for snacks in AM and PM?

  35. Administrator

    Veggie snacks are encouraged as are Fat Flush Whey or Fat Flush Body Protein Shakes which will transition you nicely into our Fat Flush diet/dietox for continued weight loss and overall health. That’s the plan! 🙂

  36. Greta

    Would 1 cup of yogurt mixed with 1 scoop of whey be an appropriate protein packed breakfast? Yogurt is not a part of the Fat Flush phase I am in right now, but I am looking to shake things up a bit…not losing like I should be. HMB definitely helped, but I am stagnating again. Hoping this soup protocol will help!

  37. Administrator

    Hmmm Greta — if you can just stick to the whey without the yogurt and see how you do, that would be the best next step for you in light of your Fat Flush Phase — You can even do two whey shakes… without the fruit of course — IF you have had a fruit for breakfast and another one already 🙂

  38. Mellony

    Can you tell me why only 1 month of the soup plan? It seems to have everything in it that the body needs to function including roughage for the digestive track. I do like the idea of this being for Winter months while shake up for the Summer months. I guess I need to get a book on this plan. I only read the small excerpt of this in my Magazine.

  39. lisa

    Mellony – It would be great to read the Fat Flush Plan and see how even more weight loss can occur through accelerated detoxification.

  40. edie

    the soup in first magazine calls for 1 &3/4 lbs of meat, here it calls for 1 &1/4. what’s up ???

  41. BJA

    For the Fat Flush soup it says 2-3 cups per serving. So for lunch you can have 2-3 cups of soup and the same for dinner?

  42. MMR

    Does it matter if you put this in a food processor instead of chopping it up and being able to drink it instead of eat it like a soup?

  43. lisa

    edie: the original recipe calls for 1 1/4 lbs of meat, which is what is presented here.

    BJA: 2-3 cups for both meals

    MMR: you can process it however you wish.

  44. bev

    hi I just read the mag. article and my husband & myself are starting it tommarow, Im just wondering on this diet can I have fruit in my smoothie and if we want a salad what kind of dressing can we put on it? is olive oil and balsamic vinerget mixed together okay?

  45. Linda

    just made this for hubby and myself. I cannot eat onions so omitted that and hubby added onion powder to his serving bf eating . We were quite pleased with the taste, is very filling. We have been using the app, which is a great weight loss tool. He has lost 7 pounds in 20 days which i feel is a safe weight loss as he is a diabetic. Hopefully his diabetic meds can be adjusted as he continues to lose.
    thanks for sharing the recipe!

  46. Nancy Brennan

    I have been making the soup and my husband and I both love it !! I use the Spicy Hot, low sodium V8 and the fire roasted crushed tomatoes, from Muir Glen. Is this okay? Also, I add more garlic…We like things spicy! Thanks for all the great info!!

  47. Tyra

    Can someone PLEASE tell me what book you all are referring to?
    Which book is the FULL plan in?

  48. lisa

    Bev: It would be better to use raw apple cider vinegar or lemon juice with the olive oil, for more benefits. Be sure to only have 1 tbs. of oil per salad.

    Tyra: The book is “The Fat Flush Plan by Dr. Ann Louise Gittleman..

  49. Sirena

    so is fruit a NO on this?? what about the cran water..


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