How Long Should You Stay on a Soup Diet? A Guide to Duration and Safety

October 17, 2025 •

4 min read

Most popular restrictive soup diets, like the cabbage soup diet, are designed to be followed for a maximum of seven days and should not be considered a long-term eating plan. Knowing precisely how long should you stay on a soup diet is critical for managing expectations and avoiding potential health drawbacks associated with highly restrictive eating.

Quick Summary

The majority of restrictive soup diets are intended for short-term use, typically 5-10 days, to facilitate rapid weight loss, largely from water weight. Prolonging these low-calorie plans risks nutrient deficiencies, slowed metabolism, and eventual weight regain. Incorporating varied, healthy soups into a balanced, long-term diet is a far more sustainable and safer strategy.

Key Points

Short-term use only: Restrictive soup diets, like the cabbage soup diet, should not be followed for more than 7 to 10 days due to their low-calorie and limited nutrient content.
Water weight, not fat loss: Most initial weight lost on a soup diet is temporary water weight, which is often quickly regained upon returning to regular eating habits.
Risk of nutrient deficiency: Prolonged soup dieting can lead to deficiencies in essential nutrients like protein, healthy fats, vitamins, and minerals, causing side effects such as fatigue and dizziness.
Metabolism slowdown: Severe calorie restriction over a long period can slow down your metabolism, making it harder to maintain weight loss in the long run.
Incorporate, don't restrict: A healthier, more sustainable approach is to incorporate a variety of balanced, nutrient-dense soups into a regular, healthy diet, rather than relying on soup alone.
Transition back gradually: After a short-term soup diet, it is important to reintroduce other food groups gradually to avoid digestive upset and rapid weight regain.

For individuals seeking rapid weight loss or a quick body 'reset,' the soup diet often seems appealing. Many different types of soup diets exist, from the well-known cabbage soup diet to broth-based and vegetable-focused plans. However, a central question remains for anyone considering this approach: How long should you stay on a soup diet? The consensus among nutrition experts is clear—keep it short-term and approach with caution.

The Short-Term Approach: A Typical Soup Diet

A typical, restrictive soup diet is a short-term measure, and its defined length is one of its most critical features. For instance, the Cabbage Soup Diet and the Sacred Heart Diet are both structured around a 7-day plan. Others may extend slightly, but generally, these diets are not designed to last longer than 5 to 10 days. During this brief period, proponents claim benefits like kickstarting weight loss, increasing vegetable intake, and improving hydration.

The initial weight loss experienced on these plans is primarily due to the severe calorie restriction, which leads to a loss of water weight rather than a significant reduction in body fat. The high water and fiber content in most vegetable-based soups can help create a feeling of fullness, which can be beneficial for appetite control. For those looking for a very quick, but temporary, drop on the scale, these diets may seem effective, but it is important to understand the limitations.

Why Restrictive Soup Diets are Not for the Long Run

Adhering to these highly restrictive eating plans for an extended period is not advisable. When a person severely limits their calorie intake, the body's metabolism can slow down to conserve energy, making it more difficult to lose weight and easier to regain it later. The limited food variety can also lead to a host of problems.

Risks and Limitations of Prolonged Soup Dieting

Long-term adherence to a restrictive soup diet carries significant health risks. It can result in nutritional deficiencies, as the limited food choices often lack sufficient protein, healthy fats, and a full spectrum of vitamins and minerals. Physical side effects can include fatigue, dizziness, and difficulty concentrating. The psychological effects are also noteworthy, as the monotonous nature of the diet can lead to cravings and an unhealthy relationship with food, increasing the likelihood of a rebound effect where lost weight is quickly regained.

The Difference Between Fad Diets and Sustainable Eating

It is crucial to distinguish between a short-term, restrictive fad diet and a sustainable, healthy eating pattern. While many soup diets fall into the former category, it is possible to use soup as a nutritious component of a long-term diet. Some plans, such as Dr. Michael Greger's bean soup diet, are designed for a lifelong shift toward more plant-based eating and provide a more balanced approach. The key is to ensure the diet is not about extreme restriction but about nutritional balance.

How to Safely Incorporate Soup into a Balanced Diet

For those who enjoy soup, a much healthier strategy is to make it a regular, balanced part of your everyday meals rather than the sole focus of your diet. This approach helps you reap the benefits of increased vegetable and fiber intake without the risks of severe caloric restriction.

To transition off a short-term soup diet safely and integrate soup into a balanced plan:

Gradual reintroduction: Start adding solid foods back into your diet slowly after a restrictive period. On day one post-diet, try adding a small amount of lean protein or a side salad to your soup meal.
Prioritize variety: Ensure your meals include a wide range of food groups. While soup can be a lunch or dinner staple, breakfast should be different, and snacks should vary.
Add protein and fat: Include sources of lean protein (chicken, beans, lentils) and healthy fats (avocado, olive oil) in your soups to improve satiety and nutritional completeness.
Incorporate whole grains: Adding whole grains like brown rice or quinoa to your soup can provide sustained energy and fiber.

Comparison: Short-Term vs. Sustainable Soup Plans


Feature	Short-Term Restrictive Soup Diet	Sustainable Soup-Inclusive Diet
Duration	5-10 days, maximum	Ongoing, part of a lifelong healthy diet
Nutritional Profile	Often deficient in protein, fat, and micronutrients	Balanced with all major food groups; soup complements other meals
Weight Loss	Rapid, but mostly water weight; likely to be regained	Slow, steady, and sustainable; focuses on fat loss
Metabolism Impact	Potential to slow metabolism	Supports a healthy metabolic rate through balanced nutrition
Health Risks	Fatigue, dizziness, electrolyte imbalance, nutrient deficiencies	Minimal health risks when implemented correctly
Long-Term Success	Very low; unsustainable	High; promotes healthy, lasting habits

Conclusion: The Verdict on How Long Should You Stay on a Soup Diet

The definitive answer to how long should you stay on a soup diet is a very short period, typically no more than 7 to 10 days. These diets are highly restrictive and are not a safe, effective, or sustainable solution for long-term weight management. The rapid weight loss they cause is primarily from water loss and often leads to rebound weight gain. For lasting health and weight control, it is far better to treat soup as a nutritious and enjoyable component of a varied, balanced diet rather than the foundation of an extreme cleanse. Always consult with a healthcare professional before starting any highly restrictive diet. For more on integrating soups into a healthy lifestyle, consider exploring balanced, plant-based dietary approaches, such as outlined in books by Dr. Michael Greger.

Frequently Asked Questions

No, it is not safe or advisable to follow a restrictive soup diet for an entire month. Most are only designed for 5-10 days. A prolonged low-calorie diet can lead to significant nutrient deficiencies, muscle mass loss, fatigue, and a slowed metabolism.

The risks of a prolonged soup diet include nutrient deficiencies (especially protein and fat), fatigue, dizziness, weakened immune function, and electrolyte imbalances. It can also cause a rebound effect where lost weight is quickly regained.

The weight loss is typically temporary because it is primarily water weight. The low-calorie nature of the diet forces the body to shed water, which is quickly restored once you resume normal eating.

Yes. When you follow a severely low-calorie diet, your body may reduce your metabolic rate to conserve energy, which can make it more challenging to maintain weight loss in the future.

The concept of a soup diet 'detoxifying' the body is largely unfounded. Your body has natural detoxification systems (liver and kidneys). The real benefit is an increase in vegetable intake and hydration, but this can be achieved in a more balanced way.

To make a short-term soup diet healthier, ensure your soups include a variety of vegetables, lean proteins (like chicken or lentils), and some healthy fats (like olive oil). This helps minimize nutrient gaps during the restricted period.

After a short soup diet, reintroduce solid foods gradually. Focus on a balanced diet rich in lean protein, healthy fats, fruits, and whole grains. Consider using soup as a nutritious meal or starter, rather than the primary food source, for long-term weight management.