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My Famous Fat Flush Soup Recipe

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


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?

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290 Responses to "My Famous Fat Flush Soup Recipe"

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  1. Bunny B. says:

    So sorry, I am new on here and Since I noticed Sierra’s reply was on AUG.28 2013 I don’t know if that applied to my question of whether I can have oatmeal/unsweetened pineapple.or ???
    Thank you

  2. Liz says:

    Hi Bunny,

    I’m not sure what happened with Sierra’s date and answer, but the answer to both oatmeal ande pineapple is no, they aren’t on the plan. If you want to add a friendly carb, try a Ezekiel Sprouted Grain Tortilla. They are delicious.

  3. Sierra says:

    Yes, you may.

  4. Bunny B. says:

    was you speaking to me about oats n pineapple

  5. Bunny B. says:

    who are you answering

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