My Famous Fat Flush Soup Recipe

Aug 19, 2020

100317486Fall 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:

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


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?

 

 

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!

348 Comments

  1. Courtney

    Last question! I was attempting this diet while I also breastfeed- in one day I’ve noticed a major dip in my milk supply. I assumed this would be fine to do but have you heard this happen before? Should I not do this diet while breastfeeding?

    Reply
    • Team ALG

      Ann Louise only recommends doing phase 3 of the Fat Flush while breastfeeding. You need enough energy to produce milk. This plan will not give you enough.

      Reply
    • Allyson

      Why would you diet while your body is needing to produce milk? That immediately says bad idea to me! Your body automatically burns fat while breastfeeding!!

      Reply
  2. Marlene

    Currently I’m on Prednisone for my asthma which is creating extreme hunger. After researching and reintroducing myself to Fat Flush, I bought myself some of the essentials to help me through (Fat Flush water and this soup) I dropped 6 lbs in a week so far and that is not even following the program religiously.

    I have added more carbs than is recommended here in the form of healthy fruits and vegetables and lower sodium foods.

    My son, who is recovering from a severe bout of pneumonia this past winter, and has put on some weight due to his not being as physically active as usual, has decided he is on board with this as well.

    Some years ago I had done the Fat Flush water throughout the day without completely following the eating plan and noticed a significant difference in how my pants fit after a two week period. Cellulite diminished and I had definitely lost inches. I have no idea why I never continued .. it’s not hard to drink the water as a daily ritual.

    Cannot find my FF book so, I’m going to order a series of books later today.

    Reply
  3. Glenda

    Hello,
    I am currently on day 2 of the fat flush soup diet, I have done it before… however, this time every time I eat the soup I am extremely bloated and my stomach hurts. I’m sure I have a sensitivity to something in it. I feel like I should stop eating it if it is making me feel sick, could I finish the remainder of the time with eating a 5 oz lean protein and vegetables? Thank you!

    Reply
    • D.

      I believe that should be fine-

      Reply
  4. Amy

    Hi… Can I add cabbage, carrots or celery in the soup? Thank you.

    Reply
    • Team ALG

      Yes, those are all tasty Fat Flush friendly additions.

      Reply
  5. Lisa

    Can someone tell me if a scrambled egg (with no oil, butter, or cheese) can be used in place of a boiled egg? I cannot eat boiled eggs.

    Reply
    • Team ALG

      Yes you can have scrambled eggs.

      Reply
  6. Betsy

    About how many calories does a serving of the soup have? And how big would the serving be? Thank you.

    Reply
    • Team ALG

      We don’t count calories here, rather the types of foods are important and the amounts. The exact calories would vary anyway based on which protein and beans you use. One serving is 3 cups.

      Reply
      • Angela Kay Ayres

        I dont have tomatoe juice, can i use homemsde spaghetti sauce

        Reply
        • Team ALG

          Angela, you can use the spaghetti sauce if it doesn’t have any added sugar.

          Reply
  7. Chelsea

    I don’t eat meat can I substitute the meat with another can of beans? Can I give the soup a little more bulk by adding more vegtables like zucchini and mushrooms and tomatoes?

    Reply
    • Team ALG

      That would be fine Chelsea. It’s good we all the veggies you want to add!!!

      Reply
  8. Terri Kingston

    Just made a big pot of it 🙂 Looking forward to the results!

    Reply
  9. Kate

    How many grams of sugar are in this… do you have the nutritional info? Thanks!

    Reply
    • Team ALG

      Since there are many possible variables in the recipe, we don’t have nutritional info on it.

      Reply
  10. Lisa

    I think it depends on how old the baby is and how often they breastfeed. My little one is almost a year so she eats 3 meals a day plus a few snacks. She still breastfeeds first thing in the morning, maybe 2 times during the day, and at night. That being said I am able to “diet”, but I make sure to eat plenty of fruits and veggies and drink plenty of water.

    Reply
  11. Lurys Fuhrman

    I would like to know how many calories per serving is this soup. Sorry if if was already answered somewhere but I didn’t see it.

    Reply
    • Team ALG

      Since there are many possible variables in the recipe, we don’t have nutritional info on it, including the calorie count.

      Reply
      • Annie

        Enter what you use into My Fitness Pal for a rough estimate.

        Reply
    • Dee Dee

      3 cups

      Reply
      • Team ALG

        Team ALG here: yes Dee Dee, 3 cups is one serving of Fat Flush soup.

        Reply
  12. Mya Lane

    I bought all the ingredients today to make a double batch of the soup. I got a great deal on rotisserie chickens at the grocery store-lemon pepper,I believe.

    I intended to remove the skin from the chicken before I added it to the pot. Is pre-cooked rotisserie chicken an acceptable change to the recipe instead of starting with raw meat?

    Reply
    • Team ALG

      Yes Mya, you can use cooked chicken with the skin removed.

      Reply
  13. Toni

    Can i substitute mushrooms for the meat

    Reply
    • Team ALG

      Toni, you can use mushrooms but will want to add beans to replace the meat.

      Reply
  14. Henrietta

    I cannot do mushroom. What can I substitute for them?

    Reply
    • Team ALG

      Henrietta, you don’t have to add mushrooms at all if you don’t want to. There really isn’t a substitution that is necessary.

      Reply
  15. Shenneth Phillips

    Can I leave out the tomato in the soup it makes me itch.

    Reply
    • Team ALG

      You can use bone broth instead if you have a problem with tomatoes.

      Reply
  16. Jess

    If I don’t like beans is there a recommended substitute or should I just leave them out?

    Reply
    • Team ALG

      Jess, you can just omit the beans.

      Reply
  17. Lesley

    What about vegetarian options?

    Reply
    • Team ALG

      Lesley, just double the amount of the beans to replace the meat.

      Reply
  18. Nicole

    Can I add black eye peas? I used pinto and black beans because I don’t want to include meat I also used low sodium broth in the place of tomato juice and I didn’t have any mushrooms.

    Reply
    • Team ALG

      Nicole, it’s best to stick with the beans that are listed. Just add more of them.

      Reply
  19. Ginger

    I can not stand cilantro…..can I just leave it out or do I need to replace it with some thing else?

    Reply
    • Team ALG

      You can just use parsley instead of cilantro.

      Reply
  20. Jalapeno lover

    I don’t see Jalapenos as an allowed vegetable, but not sure they would be considered a vegetable. I love spicy soups and prefer Jalapenos to Cajun pepper. Are they allowed.

    Reply
    • Team ALG

      Jalapenos are a pepper so yes they are a spicy vegetable. Although they are not included in the list you could use them in moderation.

      Reply
  21. Misty

    The tomatoes juice gives me severe acid reflux. Can I substitute it with water or low sodium beef stock/broth?

    Reply
    • Team ALG

      Misty, yes you can substitute broth if you wish.

      Reply
  22. Janice Kroeger

    I used this 3x to jump start the year. I love AL Gittleman’s programs. 11 lbs off my highest and feeling great.

    Reply
  23. Sarah Mitchell

    Yes I would like to know can I have more than a cup Of soup in a serving

    Reply
    • Team ALG

      Three cups of soup is a serving.

      Reply
  24. Pat Cuadra

    Is there a reason kidneys aren’t an option?

    Reply
    • Pat Cuadra

      Kidney beans, not kidneys…sorry

      Reply
    • Pat Cuadra

      Meant to text kidney beans

      Reply
    • Team ALG

      Pat,

      The beans that are included are the best ones for weight loss.

      Reply
  25. Anne

    Is there an instant pot-friendly recipe for this soup?

    Reply
    • Team ALG

      Anne, Just adjust the cooking time based on other soup recipes you may have for a broth based veggie soup.

      Reply
  26. Christine Gillam

    Do you have to eat 3 cups? One cup is plenty filling for me, for lunch at least. I might be able to do 3 cups for dinner.

    Also, the recipe in Women’s World (2020) is a bit different and calls for Daikon Radishes, which I could not find. I substituted turnips (root) and added some Kale.

    Reply
    • Team ALG

      Christine,
      Eat enough soup to stay satisfied. You can use regular radish (red round ones) instead of the Daikon radishes. Turnips and radishes are in the same family but they have less protein and more carbs than the red round radishes.

      Reply
  27. Berta

    I can’t wait to try this soup plan. The soup looks delicious. I need to only lose 5 lbs.

    Reply
  28. Rose

    This soup is the best tasting, I love it.

    Reply

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