Easy Keto Soup Diet: A 5-Day Recipe Guide

The 5-day keto soup diet is a short-term, soup-focused, stricter meal plan that uses keto principles. It was created by Mellissa Sevigny, a culinary expert and published author, as a way to help keto and low-carb dieters jump-start their weight loss. The diet involves eating a nutrient-containing, high-fat soup every day for five days, alongside other wholesome, high-fat foods from a limited menu. The soup is made with low-carb root veggies like celery root, radish, jicama, and turnip, which offer a healthy alternative to the starchy veggies you end up foregoing on the standard ketogenic diet. It also includes protein from chicken breast and bacon.

Ingredients and substitutions

The Basics

This 5-day keto soup diet is built around the delicious Turbo Atkins Diet Soup. It's designed for quick weight loss and is easy to execute and doesn't require a lot of time in the kitchen. The soup is loaded with healthy fats, sodium, potassium, magnesium, vitamin C, vitamin K, B vitamins, and even choline – which nourishes your liver so it can burn more fat.

Ingredients

The ingredients for the soup are:

• 4 slices of bacon, chopped
• 1 tablespoon of olive oil
• 1/4 cup of onion, chopped
• 1 tablespoon of fresh garlic, minced
• 1/4 cup of sundried tomatoes, chopped
• 1 cup of sliced white mushrooms
• 8 cups of chicken stock
• 2 cups of celery root, peeled and chopped into 1/2 inch cubes (or cauliflower, jicama, radish, turnip)
• 4 cups of cooked chicken breast, chopped
• 2 cups of yellow squash, sliced and quartered
• 1 cup of green beans, cut into 1-inch pieces
• 4 cups of Swiss chard, chopped (or collards – NOT KALE)
• 2 tablespoons of red wine vinegar
• 1/4 cup of fresh basil, chopped
• Salt and pepper to taste

Substitutions

If you can't find celery root, you can substitute an equal amount of cauliflower, turnips, jicama, or rutabaga for roughly the same amount of carbs. DO NOT USE PARSNIPS – they are much too high in carbs and could skew your results.

If you can’t find Swiss chard, collards are an excellent substitute for about the same amount of carbs – DO NOT SUB KALE FOR THE SWISS CHARD – IT’S TOO HIGH IN CARBS AND CAN IMPEDE YOUR WEIGHT LOSS.

Breakfast

For breakfast, you'll be having 2 eggs, 1 tablespoon of butter, 2 pieces of bacon, 1/2 avocado, and unsweetened bulletproof coffee or tea (using 2 tablespoons of fat).

Lunch and Dinner

For lunch and dinner, you'll be having 2 cups of the keto chicken soup.

Snacks

For snacks, you can have either 1/2 cup of simple keto egg salad with 2 large romaine leaves or four 5-inch pieces of celery with 1/2 cup of easy keto tuna salad.

Preparation and cooking

Ingredients

• 4 slices of bacon, chopped
• 1 tablespoon olive oil
• 1/4 cup onion, chopped
• 1 tablespoon fresh garlic, minced
• 1/4 cup sundried tomatoes, chopped
• 1 cup sliced white mushrooms
• 8 cups chicken stock
• 2 cups celery root, peeled and chopped into 1/2 inch cubes (or cauliflower, jicama, radish, turnip)
• 4 cups cooked chicken breast, chopped
• 2 cups yellow squash, sliced and quartered
• 1 cup green beans, cut into 1 inch pieces
• 4 cups swiss chard, chopped (or collards – NOT KALE)
• 2 tablespoons red wine vinegar
• 1/4 cup fresh basil, chopped
• Salt and pepper to taste

Method

• In a large soup pot, cook the bacon and olive oil over medium heat for 2 minutes.
• Add the onions, garlic, sundried tomatoes, and mushrooms. Cook for 5 minutes.
• Pour in the chicken stock and water, then add the celery root and chicken. Simmer for 15 minutes.
• Add the squash, green beans, and swiss chard and simmer for 10 minutes.
• Add the red wine vinegar and season with salt and pepper to taste.
• Stir in the fresh basil just before serving.

Meal plan and portions

The 5-day keto soup diet is a great way to detox from gluten, dairy, sweeteners, and alcohol. It is also a great way to lose weight quickly. The diet is built around the delicious Turbo Atkins Diet Soup. This soup is designed for quick weight loss and is easy to execute and doesn't require a lot of time in the kitchen.

The diet includes three meals a day and a snack. The meals are breakfast, lunch, and dinner, and the snack is either egg salad or tuna salad. The breakfast consists of two eggs, one tablespoon of butter, two pieces of bacon, half an avocado, and unsweetened bulletproof coffee or tea. Lunch and dinner are two cups of the keto diet soup. The egg salad or tuna salad snack is served with either two large romaine leaves or four 5-inch pieces of celery.

The keto soup recipe yields 20 cups of soup if made correctly and covered while simmering to avoid excessive evaporation. The keto soup diet calls for four cups of soup per day over five days. It is recommended to portion out the soup for the week into five containers, each containing the total soup for each day, to ensure an equal amount of broth and veggies/chicken every day.

The calories for the day should be kept between 1200 and 1400, and carbs should be kept under 20g. No nuts, dairy, or artificial sweeteners are allowed on this plan. A daily snack is included, but it is up to the individual if they want to include it, as the soup is low in calories. The snack can be had between breakfast and lunch or lunch and dinner. It is also possible to substitute an extra bulletproof coffee or tea for the snack, as the calories will be around the same.

If an individual is a man or is working out frequently, they may find that they need more calories to be satisfied. It is still important to keep carbs under 20g per day, even if calorie intake is increased. To increase calories without negatively impacting results, add extra bacon, tuna or egg salad, or bulletproof coffee to the day. These items are high in fat and have almost zero carbs. Do not increase the soup amount, as that is where most of the carbs are coming from, and doubling up could kick the individual out of ketosis.

Results and testimonials

The 5-day keto soup diet is a ketogenic soup that claims to help you lose weight fast. The diet is a strict meal plan that is soup-focused and uses keto principles. It is a nutritious low-carb, high-fat soup taken alongside other selected wholesome, high-fat foods for five days. The keto soup diet is built around the delicious Turbo Atkins Diet Soup that was developed for Women’s World magazine years ago. The soup is a delicious keto-friendly recipe that is also filling and satisfying. It includes low-carb root veggies like celery root, radish, jicama, and turnip, which offer a healthy alternative to the starchy veggies you end up foregoing on the standard ketogenic diet. The soup also includes protein from chicken breast and bacon.

The keto soup diet has been tried and tested by many people who have had varying results. Some people have lost 10 pounds in 5 days, while others have lost 4 pounds. Some people have also reported losing 12 pounds in 3 days. The diet has also helped people break through a weight loss stall or plateau. The soup is tasty and satisfying and can be made and frozen for later use. It is also a great way to detox from gluten, dairy, sweeteners, and alcohol.

The keto soup diet is not for everyone. It is a very restrictive diet and is not safe for everyone. It is also not a long-term solution for weight loss. It is a temporary solution to jump-start weight loss. It is important to consult your doctor and dietitian before trying this diet.

Transitioning off the diet

Transitioning off the keto diet can be challenging, but with a few tips, you can do it effectively and avoid weight gain. Here are some guidelines to help you transition off the keto diet smoothly:

• Focus on hard-to-digest carbs: When reintroducing carbs, opt for those that are high in protein and fiber, such as bean-based pasta, crackers with seeds, or sprouted bread. Even adding more cashews or avocados is a good idea. This will help prevent drastic spikes in your blood sugar and give your body time to adjust.
• Be aware of the sugar pitfall: Eliminating added sugar is one of the benefits of the keto diet. Avoid falling back into old habits by steering clear of foods with more than 4 grams of added sugar. Also, be mindful of naturally occurring sugars in items like honey and certain fruits, as these can also spike your blood sugar.
• Take it slow: Just as it took time to get into ketosis, give yourself a couple of weeks to transition out of it. Gradually increase your carb intake by about 10% each day or use an app to help you keep track.
• Stay hydrated: Drinking plenty of water is essential, as dehydration can cause irritability and make you feel hungry when you're actually just thirsty.
• Maintain a healthy lifestyle: Weight loss is about more than just food. Your environment, support system, and lifestyle all play a role. Stay mindful of these factors to avoid falling back into old habits and regaining weight.

Frequently asked questions