Celebrate 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:
Fat 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
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.
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).
Breakfast – choose one daily
Lunch – enjoy daily
1 serving Fat Flush Soup
Dinner – enjoy daily
1 serving Fat Flush Soup
Snacks – choose two daily
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?
katrina says: Well 7days lost 5lbs not bad wish it was 10tho
sharlene says: Please tell me how many calories is in a serving of the Fat Flush Diet Soup.
Thanks….
amy says: hi! for the soup would i beable to replace the meat with more beans or something else? i dont eat meat and was wondering what to subsitute it with. thank you!
Sierra says: Hi Amy, you are welcome to have 2 servings of tofu or tempeh per week, so that may be used in place of the meat. Apart from that, you may add an additional 8 oz can of beans to the recipe 
Jamie says: Amy i make this vegan all the time i just toss some smart ground in it or soyriso sometimes i add both and its great .. i dont add two pounds though!! just one package. also i add all kinds of squash to make it “meaty”
marla says: How long can I do the fat flush soup diet for? Also, I have two hard boiled eggs for breakfast each day. Is that ok? or should I add something else?
Thank you.
marla says: I have been on the soup diet for three days now. What can I add to help me go #2 as I have not gone since starting this.
thess balao says: can i have this fat flush soup,as a regular soup,i mean daily without following the program?
Moni says: The plan mentions that you can eat fruit for a snack. Can you eat any type of fruit?
Brigitte says: Try this website for fat flush diet food list:
http://www.livestrong.com/article/242164-fat-flush-food-list/
betti says: Brigitte, thanks for your help with the link, however it is incomplete and gives wrong information about foods to include. It would be better to get Dr. Ann Louise’s Fat Flush Plan or more specifically the Fat Flush Foods book.
Food combining and portions are very important along with the specific foods.
Tracy says: Hello,
I have 2 questions about the soup.
1. Can I use lean ground turkey breast in the soup? It has less fat than just the lean ground turkey and wasn’t sure if that makes a difference.
2. Can I just use 1 pound of meat, or do I need to use more than that?
Thank you!!!!
betti says: Yes you can use turkey breast. A pound and a quarter will end up being about a pound cooked. It’s best to include all the protein in the soup.
Tracye Young says: I love the soup. Even though I’m vegan the first time I made it I put in an extra can of black beans and some frozen okra to sub for meat and it was wonderful. Made it again today and forgot the okra so I put in a bag of spinach and can of black beans and a can of kidney beans. Cant wait for it to get done.
LuLu says: Can I drink a cup of coffee? Tea?
Sierra says: 1 cup of organic coffee, and herbal tea is fine
Yasmelin says: can you use something else other than mushrooms. I’m not a big fan of mushrooms.
Sierra says: You may simply omit the mushrooms from the recipe, and focus on veggies that you enjoy!
connie says: Hi I’m doing a biggest loser competition and was wondering if i could use this plan to lose weight fast-it is a competition !! Thanks Connie
connie says: One more question the plan you outlined in article above how many calories total do you know?? B,L,D and two snacks
Thanks
Glenda says: I don’t eat tomatoes, is there a substitute for the tomato ingredients?
Sierra says: Glenda,
You can simply omit the tomatoes and use either low sodium or homemade chicken or beef stock.
Cassie says: Hi!
I really enjoy the soup, however I do not like the taste of Cumin. Is there anohter spice I can substitute?
Sierra says: You could try paprika or turmeric, or just omit the cumin
Muriel says: I can’t or don’t want to give up my morning coffee with my coffee mate. How much will this hurt the diet??? Thanks
Muriel says: I can’t or don’t want to give up my morning coffee with my coffee mate…How much will this hurt the diet???
Thanks
Sierra says: Hi Muriel,
It’s impossible to say for sure how much it will hamper your results. Do be mindful that the more closely you follow the diet, the better your results will be. Many people have allergies to milk products or artificial sweeteners that cause them to hold onto water weight. Coffee mate is high in sugar and probably high fructose corn syrup, which can greatly disrupt your blood sugar levels, causing cravings and clogging up your liver.
Lauren says: Hi! I’ve made this soup a few times. I like it very much, but each batch is a little sour tasting… it’s hard for me to finish an entire bowl. I think it might be the tomato juice, but I’m not sure. Is there anything I can add that would cut the tartness I’m getting? I want to be able to eat a whole bowl including the broth, but right now it’s a bit hard for me. Thank you!
Colie says: Hi – am I able to have the “slimming soup? while on F1 of FFP? If so, how much and when? Can I the same 2-3 cups for for lunch and/or or dinner?
liz says: You could have it without the beans. You can still have 2-3 cups for a meal.
Alexis says: I made this today and made one mistake.I forgot to drain the can of beans. Is this going to mess with weight loss?
Thankyou
Alexis.
Sierra says: The sodium may impact your results slightly, but I would not be overly concerned about it on this batch. Next time, drain and rinse the beans and you will be all set!
sharon says: Could u please erase my last name?
thanks
Lynnette says: I am vegan. What can I substitute for the meat in your soup? Would extra beans suffice? Thanks!
Sierra says: You can have tofu in place of the meat for 2-3 servings per week. Apart from that, I’d recommend supplementing with a vegan protein powder like the Fat Flush Body Protein.
Chris says: Is this something that my husband can do also? he is trying very hard to lose weight, but seems to not be able to.
Sierra says: Yes, this plan would be great for men. To modify, they would just have slightly higher protein requirements, so you can add a little extra meat to the soup. And get the Fat Flush Body Protein- he can have 2-3 smoothies per day made with that
o shoot maybe cuz i read ing wrong i added 2 types of beans well ill try this and change it next week