My Famous Fat Flush Soup Recipe Gets A Facelift

September 16, 2019
Ann Louise Gittleman, PhD, CNS

Ann Louise Gittleman, PhD, CNS

Award-winning nutritionist and New York Times bestselling author.

This timeless quick weight loss classic gets an upgrade – just in time for fall soup season!

It’s fall, y’all! And that means it’s time to get a pot of fat flushing soup simmering on the stove. This recipe still goes viral, even though it’s now almost a decade old, and determined dieters still consistently lose up to 10 pounds in a week with this tasty tummy filler. But, good things can always get better and thanks to everything I’ve learned through my bestselling Fat Flush plans and my new Radical Metabolism plan, I’m giving this recipe an anti-inflammatory soup-er slim stimulating facelift!

This revamped Fat Flush Soup recipe still contains hearty vegetables, cleansing beans, and power-packed protein with a delicious blend of warming spices. Now, I’ve added vegetarian, Radical, Paleo, anti-inflammatory, and immune-boosting options to tailor it to your body’s needs. While it is still a wonderful meal in a bowl, not everyone has the same dietary needs and this soup is versatile enough to accommodate them all!

I was originally inspired by a study at Penn State that found eating soup can cut your hunger so you consume up to 448 fewer calories per meal, so don’t worry that this soup isn’t the original – it still works for quick weight loss! And when you make it part of a plan like Fat Flush or Radical Metabolism, it will help you lose weight and keep it off for the long term.

This all-star recipe still calls for ground (or chopped) protein like beef, turkey, or chicken. Of course the protein you consume must be healthy – organic and grassfed is ideal – and not pumped up with hormones or antibiotics. Critical to both phases of liver detox, this star performer is equated with beauty since our skin, hair, and nails are 98% protein. Protein helps make the powerhouse antioxidant glutathione; creates vital enzyme to zap toxins, and maintains energy levels. Protein is essential for weight loss because it can produce the pancreatic hormone known as glucagon which accesses stored body fat for energy. And since the body can’t store protein, it is so very essential that we get the right amount daily (at least 20 grams per meal) – which is what the soup provides! Having low protein levels increases our desire for carbs – like sugar – which contribute to a rise in insulin – the inflammatory, fat-building hormone.

The filling, high fiber beans – either pinto, garbanzo, or black – contain anywhere from about 10-20 grams of fiber per serving  which will help regulate blood sugar and sweep toxins out of your body by fulfilling the 35 fiber grams per day dietary recommendation.

Here’s how to make it work for you:

  • 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, vegan-based proteins per serving to help kickstart glucagon, the protein-based hormone that mobilizes fat from storage. Or choose any of the easy protein-packed breakfasts you find in the Fat Flush Plan, Phase 1.
  • All you have to do next 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.

Without further ado, here’s the recipe…

2019 Fat Flush Soup Recipe

  • 2 Tbsp. organic bone broth (Kettle & Fire Brand is my favorite)
  • 1 ¼ lbs organic, grassfed beef, turkey, or chicken (can be ground or chopped, can omit and double the beans if vegetarian)
  • 1 large onion, peeled and chopped (use 2 leeks if on Radical Metabolism plan)
  • 1 large red, orange, or green bell pepper, seeded and chopped (omit if nightshade sensitive or on Radical Metabolism)
  • 1 large zucchini or yellow squash, chopped
  • ½ cup grated daikon radish (may substitute 8 ounces of sliced mushrooms if no yeast issues)
  • 2 cloves garlic, peeled and minced
  • 46 ounces of organic, reduced sodium tomato or vegetable cocktail juice (use organic bone broth if nightshade sensitive or on Radical Metabolism)
  • 15 ounces of canned pinto, garbanzo or black beans, rinsed and drained (can omit if Paleo or sub chopped eggplant if desired and not nightshade sensitive)
  • 14 ounces canned organic crushed tomatoes (omit if nightshade sensitive or on Radical Metabolism, may sub chopped cabbage if desired)
  • 1 Tbsp fresh lime juice
  • 1 Tbsp ground cumin
  • 1/8 tsp cayenne pepper, or to taste
  • ½ tsp Real Salt or Pink Himalayan Salt
  • ¼ cup each fresh cilantro and parsley leaves, chopped
  • Optional seasonings – 1 tsp South River Miso paste into each bowl when serving (immune boosting flavor enhancer), seaweed Gomasio (iodine rich for thyroid support), 1 tsp dried or 1 Tbsp fresh turmeric root (excellent liver and immune support)


1: In saucepot over medium-high heat, cook broth 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, daikon and garlic 5 min. or until vegetables are crisp-tender, stirring occasionally.

3: Stir in next 7 ingredients (plus optional add ins) and cooked meat. Add up to 1 cup water or broth 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 3 days in the refrigerator or frozen.

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


For a FREE weekly tips and strategies for maintaining healthy weight, conquering insomnia, and much more… subscribe to my newsletter here.



Related Articles and Podcasts

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. Lisa Brown

    I’ve tried this soup before. It is so delicious it’s hard to believe that it’s also good for losing weight.

    • Team ALG

      That’s true! It is delicious and you can tailor it to your own preferences, with veggies and herbs. It’s so satisfying too!

  2. Pam Brown

    I just made it with the bone broth. Since I have arthritis I need to avoid tomato products. It was delicious and I lost 3 lbs doing it over the weekend.

  3. Gail McCormack

    Thank you for sharing this great recipe with us. I will be trying it soon. Thanks again for sharing. Gail

  4. Jane

    Is there an easy test, to see if one is nightshade sensitive?

  5. Team ALG

    Jane, You can have an allergy test done at your doctor’s office. You can monitor this for yourself by document any symptoms you develop when eating a nightshade containing food and keep track of any patterns you notice.

  6. Terri Pettit

    I made the soup today. It is great but I am glad that I found your on line recipe. It had some additional items that the recipe on Women’s World magazine did not have. I add the miso and OMG! What a difference.

    I have embarked over the past 2 years to get healthier and I have been able with diet to eliminate the use of insulin and metformin. The A1c has been 5.4 and I have been using Atkins diet. It only took 3 weeks for the change. However, I was stuck at 20lbs and I think this new soup will help me get back on track to loose more pounds.

    • Team ALG

      Terri, So glad you are starting the Fat Flush soup!

  7. Christine

    Love the original version of this soup, looking forward to trying this new version! Can we have snacks that include protein while on this plan? Especially on a workout day? If so can you make some snack suggestions, thanks!

  8. Sharon C

    How many calories are there in a 2 cup serving?

    • Team ALG

      Hi Sharon,

      Since we don’t count calories on the Fat Flush Plan, we do not have the amount in a 2 cup serving of this soup.

  9. Patrece

    I used your Fat Flush plan several years ago, and still have all of the books from back then. I lost 31 lbs in 2 1/2 months. Then…life happened and I got away from the plan. This morning I decided to give it a go again, as I regained all that I lost and then some, and I’m so angry with myself for that! My books are packed away somewhere, so I found this recipe on here. Thank you for sharing it! Wish me luck! : )

  10. Susan Blank

    Years ago I used to make this soup it was called Roses fat flush soup. The beans were string beans and there was spinach in it. Am I nuts?

    • Ann Louise Gittleman

      Susan, there are many versions of this wonderful soup – one being Rose’s Fat Flush Soup! You are NOT nuts. 🙂



  1. How to Find the Right Weight Loss Diet for YOU - Ann Louise Gittleman - […] Lose up to 10 pounds per week with this easy one recipe, diet and detox in a bowl. This…
  2. My Famous Detox Soup Just Got Better! - Ann Louise Gittleman - […] enough to accommodate everyone from vegan to Paleo, or those with special dietary needs. This article goes into detail…

Submit a Comment

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Pin It on Pinterest

Share This