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Keto Soup Diet: Is It Healthy & Simple Recipes To Try In 2024
Updated on
- Written by Nyasha Stevens, BS
Medically reviewed by
Brittany Ferri, Ph.D.
The ketogenic diet, often abbreviated as the “keto” diet, has gained widespread popularity over recent years due to its potential benefits in weight loss, disease management, and overall health promotion[1]. Central to this diet are recipes that cut back on carbohydrates and increase healthy fats.
One of the strategies that has gained traction is the keto soup diet. But are these soups healthy? And how can you make them? This article delves into keto soups’ health benefits, recipes, serving suggestions, common pitfalls, and a simple 5-day keto soup recipe.
Keto Soup Diet Sample
Keto Soup Diet Recipe
If your goal is to dive into a keto regimen with a detox keto soup recipe, here’s a great sample for a 5-day diet plan for a rapid cleanse.
Keto Soup Bliss (approx. 1,334 calories)
The Keto Soup Bliss meal plan offers a day of comforting and keto-friendly soups that are perfect for those following a low-carb, high-fat diet. These soups are rich in flavor and provide a balance of macronutrients to help you stay within your keto targets.
| Breakfast | |
| Scrambled eggs | two |
| Bacon strips | two slices |
| Keto-friendly soup | a serving |
| Unsweetened bulletproof coffee | a cup |
| Lunch and Dinner | |
| Garlic | 20 cloves |
| Large onions | three |
| Chicken breast | four lbs |
| Medium avocados | six |
| Green beans | 10 tbsp |
| Spinach | six cups |
| Chicken broth | 15 cups |
| Salt to taste | |
| Pepper to taste |
Steps To Prepare
- Sauté the aromatics: Heat the olive oil over medium heat in a large pot. Add the onions and minced garlic and sauté until they become translucent.
- Cook the chicken: Dice the chicken breast, add to the pot, and cook until it’s no longer pink inside. (You can dice after cooking if you prefer.)
- Add the vegetables: Incorporate the green beans and spinach. Sauté them until they’re soft.
- Add the broth: Pour in the chicken broth, bring it to a boil, and then let it simmer for about 20-30 minutes.
- Season and serve: Add pepper and salt to taste. Once the soup is ready, separate it into 10 servings to ensure the broth and vegetables are evenly distributed. Top with avocado.
Keto Soup Diet
A Brief Intro To The Keto Diet
The ketogenic diet aims to shift the body’s metabolism from burning glucose to burning fat, entering a state known as ketosis. This is achieved by consuming a diet high in fats, moderate in proteins, and very low in carbohydrates.
Pros & Cons Of The Keto Soup Diet
The ketogenic soup diet, featuring easy keto-friendly soups and simple keto snacks, offers several advantages and disadvantages:
Pros
- Weight Loss: Keto soups induce rapid weight loss by limiting carb intake and maximizing healthy fat consumption. This sets the body in a state of ketosis, leading to fat burning[2] and losing weight.
- Low Blood Sugar Levels: The keto soup diet can help manage blood sugar levels by reducing carbohydrate consumption, which directly impacts blood sugar levels.
- Satiety: High-fat foods like avocado (a superfood), coconut milk, and olive oil, which can be beneficial for weight loss, are part of the keto soup diet. These ingredients are filling and can keep you satisfied for longer[3].
- Taste: Keto soups can be absolutely delicious. Including ingredients like minced garlic, fresh herbs, lemon and lime juice, and spices like curry powder and red pepper flakes ensure your soup tastes great while adhering to your diet.
Cons
- Keto Flu: Some individuals experience flu-like symptoms like fatigue, headaches, and irritability during the initial days of the diet, as the body adjusts to burning fat for energy instead of carbohydrates.
- Limited Food Choices: The keto diet necessitates low-carb eating, which excludes a number of food items like certain fruits, grains, and legumes.
- Potential Nutrient Deficiencies: Without careful meal prep, the keto diet might lead to deficiencies in essential nutrients. Taking a multivitamin for the keto diet can also help fill in any nutritional gaps.
- Calorie Counting: Despite being a high-fat diet, monitoring overall calorie intake is still important on the keto diet, particularly for those aiming for weight loss. This might involve extra planning and measuring of food items.
The ketogenic soup diet can be valuable for weight management and health improvement. However, it requires careful meal prep
Different Types Of Keto Diet Soup Recipes
Flexibility is a big hallmark of the keto diet. Here are some types of keto-friendly soups you might want to explore:
- Meat-Based Soups: Whether you’re using ground beef, shredded chicken, or even lamb, meat-based soups are a staple of the keto diet. They’re a great way to get in your protein and can be spiced up with various seasonings.
- Vegetable Soups: Low-carb vegetables like spinach, broccoli, and celery are perfect for a keto vegetable soup. Be careful with your vegetable choices, as some can be high in net carbs.
- Seafood Soups: From shrimp to salmon, seafood soups are a light yet satisfying option that delivers heart-healthy omega-3 fatty acids.
- Cream Soups: Creamy soup options with heavy whipping cream or coconut milk can provide you with the fats needed for ketosis.
- Bone Broth Soups: A slow-simmered bone broth forms a nutrient-rich base for many keto soup recipes, providing essential minerals and collagen.
Remember to separate your keto soup into single servings upon preparation. This ensures even distribution of broth and vegetables and helps you monitor your portions and macros.
Other Healthy Recipes You Should Try
Broaden your keto soup repertoire with these other delicious keto soup recipes:
- Cabbage Soup: A fresh spin on the cabbage soup diet, this soup is both nutritious and filling, with lots of fiber and very few carbs.
- Low-Carb Broccoli & Cheddar Soup: This creamy soup combines the nutritional benefits of broccoli with the indulgence of cheddar cheese, all while keeping your carb count low.
- Keto Thai Chicken Soup: Infuse your low-carb chicken soup with Thai flavors like coconut milk, fresh ginger, and a touch of curry powder for a fragrant and satisfying meal.
How Should Soup Diet Keto Be Served?
You can enjoy your keto soups hot, cold, or blended. If you need some variety or wish to boost your daily calories, check out these delicious sides and snacks. Make sure to plan ahead to ensure you’re consuming the correct macros!
- Salad: A leafy green salad with a high-fat dressing like Caesar or ranch can complement your soup perfectly.
- Keto Bread: A slice of keto bread can add substance to your meal without breaking your carb limit.
- Roasted Veggies: Oven-roasted low-carb vegetables like Brussels sprouts, cauliflower, or zucchini make a great side dish that can add variety and extra fiber to your meals.
- Cheese Crisps: You can purchase these or make them at home by baking small mounds of shredded cheese until they become crispy. They’re perfect for adding a satisfying crunch to your meal.
- Avocado Slices: Given that avocado is a high-fat, low-carb superfood, adding some slices or a dollop of guacamole on top of your soup diet can enhance its nutritional value and taste.
- Keto Crackers: Almond flour or flaxseed keto crackers can give you that familiar soup and cracker combination minus the carbs.
- Olives: Olives, packed with heart-healthy fats, can be a flavorful addition to your soup or as a side.
- Nuts & Seeds: A small handful of almonds, walnuts, or pumpkin seeds can add a delightful crunch and increase your healthy fats and fiber intake.
- Boiled Eggs: Sliced boiled eggs can add protein to your meal and keep you fuller for longer.
- Sautéed Greens: A side of sautéed spinach, kale, or other leafy greens with olive oil and raw garlic for weight loss can enrich your meal with iron and other essential nutrients.
Remember, variety is key to keeping your diet interesting and sustainable, so feel free to mix and match these options to suit your taste buds and nutritional needs!
Common Mistakes You Should Not Make When Preparing Keto Soups
Though a delicious and nutritious approach to the ketogenic lifestyle, the keto soup diet isn’t without its potential pitfalls. Here are some common mistakes to avoid:
- Not Using Enough Healthy Fats: The key to achieving ketosis lies in maintaining a high intake of healthy fats, around 70-75% of your total calories. Incorporate sources like olive oil for weight loss to ensure you’re meeting your fat intake.
- Using High-Carb Vegetables: Although vegetables are generally healthy, not all are suitable for a keto diet. High-carb vegetables like peas, corn, and potatoes can push you out of ketosis. Stick to low-carb options like spinach, broccoli, or green beans for weight loss.
- Portioning Incorrectly: An easy mistake to make on the keto diet is not portioning correctly. While getting enough fats is crucial, overeating[4] can still lead to weight gain. Similarly, inadequate portion sizes can lead to nutrient deficiencies. Carefully separate your keto soup into single servings upon preparation to ensure a balance of macros in each portion.
- Not Using Bone Broth: Bone broth is a rich source of minerals and collagen, offering potential benefits for your gut health, skin, and joints. Not including it in your soup recipe might mean you’re missing out on these valuable nutrients.
- Not Adding Enough Salt: A common side effect of the keto diet is an electrolyte imbalance, often resulting from the excretion of ketones. Regularly adding enough salt to your meals can help keep your electrolytes balanced, reducing symptoms of the so-called keto flu.
Conclusion
The keto soup diet provides a flavorful and nutrient-dense way to enjoy the benefits of the ketogenic lifestyle. From creamy broccoli and cheddar soup recipe to hearty chicken and avocado soup, the possibilities are endless.
As with any diet, it’s essential to carefully plan and prepare your meals to avoid common pitfalls such as incorrect portioning or insufficient fat intake. By doing so, you can ensure a variety of nutritious and delicious meals that help support your health and weight loss goals.
Remember, health and well-being are a lifelong journey, not a destination. Enjoy each step along the way!
Frequently Asked Questions
Any soup that’s high in fat and low in carbs, such as bone broth, meat, seafood, or vegetable-based soups.
Weight loss depends on numerous factors and varies by individual. Rapid weight loss isn’t typically recommended or sustainable. While you might lose some weight, any more than 1-5 pounds is likely mostly water weight at the beginning.
+ 4 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Dowis, K. and Banga, S. (2021). The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. [online] 13(5), pp.1654–1654. doi:https://doi.org/10.3390/nu13051654.
- Gentil, P. (2014). Ketogenic Diet for Obesity: Friend or Foe? [online] 11(2), pp.2092–2107. doi:https://doi.org/10.3390/ijerph110202092.
- Siren Nymo, Coutinho, S.R., Jørgensen, J.K., Rehfeld, J.F., Truby, H., Bård Kulseng and Martins, C. (2017). Timeline of changes in appetite during weight loss with a ketogenic diet. [online] 41(8), pp.1224–1231. doi:https://doi.org/10.1038/ijo.2017.96.
- Berridge, K.C. (2009). ‘Liking’ and ‘wanting’ food rewards: Brain substrates and roles in eating disorders. [online] 97(5), pp.537–550. doi:https://doi.org/10.1016/j.physbeh.2009.02.044.
Written by:
Nyasha Stevens, BS
Medically reviewed by:
Medically reviewed by:
