Fat Flush Soup Recipe (Fat Burning Soup) (2024)


5 from 82 votes

Does fat flush soup really work? Those on the fat flush soup diet consume two servings of a filling broth-based soup each day, along with breakfast and snacks. Get the details on high protein soup recipes for weight loss, along with my fat flushing soup recipe. At under 500 calories per HUGE bowl, this satisfying, fiber-filled, one-pot soup will help you maintain a calorie deficit.

Fat Flush Soup Recipe (Fat Burning Soup) (1)

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The idea of weight loss soup recipes sounds great, doesn’t it? I think that’s what drew me to the original fat flush soup recipe when I was on my weight loss journey. A delicious soup that you eat a few times a day, and it flushes the fat out of your body?

Yes, please! Sign me up for that.

Of course, even in my pre-dietitian days, I knew that the silly name of this soup held little meaning. I was aware that if I did not maintain a calorie deficit, I was not going to lose body fat. This holds true regardless of whether my diet contained special high protein low carb soup recipes or not.

Criticisms aside, this is the BEST soup for meal prep! Making a pot or two of this weekly means you’ll have a healthy meal handy whenever you need it. You be less likely to set your weight loss goals aside when family emergencies or other life issues arise.

We all face difficulties where life stops going according to plan. It is important that we continue caring for ourselves, even if with something as simple as a homemade bowl of soup. Feeding yourself health-promoting and comforting meals can be an important act of self-care during the challenging times in your life.

Additionally, this soup is delicious. What do you have to lose by giving it a try?

Table of Contents
  • 🍲 What is fat flush soup?
  • 🥄 Does fat flushing soup really work?
  • ⭐ Fat Flush Soup Benefits
  • 🥘 Fat Burning Soup Ingredients
  • 🔪 How to Make Fat Flush Soup
  • 👪 More Healthy Dinner Recipes to Lose Weight
  • FAQs
  • 👩🏻‍🍳 Other High Protein Soup Recipes for Weight Loss
  • 📖 Recipe Card
  • Fat Flush Soup Recipe (Fat Burning Soup)
  • 💭 Expert Tips from Dietitian Summer Yule
  • 💬 Comments

🍲 What is fat flush soup?

Back in 2011, a fat flush soup recipe based on Ann Louise Gittleman’s book The Fat Flush Plan was featured in Woman’s World Magazine. It quickly became a popular recipe, as its simple, hearty ingredients made for delicious family fare. My recipe is slightly adapted from the original fat flush soup Woman’s World recipe, with some small tweaks I think you’ll enjoy.

🥄 Does fat flushing soup really work?

Believe it or not, there is some science backing the concept of soup for weight loss! A 2007 study found that people ate fewer total calories per meal when they started their meal with soup. That said, there’s no guarantee that including fat flush soup in your diet will make you lose weight.

There is also no need to eat this soup daily (or twice a day, as recommended) to meet a weight loss goal. This soup is packed with elements that will leave you feeling full on fewer calories. If you’ve been wondering how does fat flush soup work, there is your answer.

Luckily, there are many other food options that offer this same benefit. There is no need to rely solely on high protein soup recipes for weight loss!

What you are looking for here are recipes that help you maintain a calorie deficit. These calorie deficit recipes don’t necessarily have to be soup.

As we all know, consistently adhering to lifestyle changes can be difficult. I understand how quick-fix solutions can be extremely appealing.

There are certain times of the year when those of us in the health and fitness space become particularly popular. Lots of people resolve to adopt a healthier lifestyle and try to lose some weight in the New Year, as well as before major life events. Weddings, graduations, reunions, and more all send people looking for solutions.

I love the interest in getting healthier. However, you’re not likely to see long-term results if you treat fat loss with a temporary diet fix, detox, or cleanse. It’s so much better to reap the full benefits of your health efforts by adopting behaviors you can stick to.

⭐ Fat Flush Soup Benefits

The original fat flush soup recipe is filled with all of the components that are needed to create a high-volume, low-calorie satiating meal. Here are some nutritional benefits of fat flush soup:

  • Protein: You're getting a ton of protein from lean meat and beans. It’s probably going to help you stay full longer, so you don’t snack between meals.
  • Fiber: The soup provides a veritable cornucopia of high-fiber, low-carb, low-calorie veggies. Fiber can add low calorie bulk to your meals, which can help volume eaters feel full. My version of this recipe includes even more zucchini, bell peppers, and mushrooms than the original. You get a whopping 17 grams of fiber!
  • Fluid volume: This broth-based soup is fluid-filled. (Technically, we are creating the broth with vegetable juices, but you still get the hydrating benefits.)
  • Potassium: You get over 2000 mg of potassium per serving with this recipe. The current AI for potassium for adult females is 2600 mg/d, and for adult males it is 3400 mg/d. In other words, a single serving of this soup may get you most of the potassium that you need in a day.
  • Other essential nutrients: Potassium is an essential mineral that your body uses for nearly everything that it does. This includes critical heart and kidney functions, as well as nerve transmission and muscle contractions. Additionally, you are getting tons of vitamin A, vitamin C, iron, and other vitamins and minerals that each have critical functions in the body.

🥘 Fat Burning Soup Ingredients

So, what do you need to make fat flushing soup? Here is the roundup:

Fat Flush Soup Recipe (Fat Burning Soup) (2)
  • Olive oil
  • Lean ground turkey
  • Green bell pepper
  • Yellow bell pepper
  • Onion
  • Zucchini
  • Baby portobella mushrooms
  • Garlic
  • V8 vegetable juice
  • Kidney beans (or black beans)
  • Canned diced tomatoes
  • Lime juice
  • Cumin
  • Coriander
  • Fresh parsley
  • Fresh cilantro
  • Jalapeno peppers
  • Scallions

My version of fat flush soup is different than the original recipe because I wanted to kick up the heat! Aside from throwing in a couple of jalapenos, I also used V8 Spicy Hot Vegetable Juice rather than original V8. If you like some spice, these changes make the soup taste better, and may provide a small metabolic boost.

The idea of metaboost recipes and ingredients is exciting; some studies show hot chilies giving a boost to metabolic rates. Unfortunately, the change (attributed to the compound capsaicin) is temporary and extremely small. By small, I mean you could negate the benefit with some after-dinner mints.

Also, the Spicy Hot V8 doesn’t actually contain whole hot peppers at all. The spiciness is coming entirely from unidentified natural flavorings. In other words, only the added jalapenos can be counted on as a source of capsaicin.

Want to change things up even more? Make a fat burning soup with ground beef by swapping out lean ground beef for the turkey. You could also use ground chicken instead of the turkey.

To make a fat burning soup without tomatoes, try using bone broth or vegetable broth instead of the V8. Use another non-starchy veggie in place of the canned tomatoes. How about a fat burning soup with cabbage or kale?

🍽 Equipment

You can make fat flush soup without any fancy kitchen gadgets. All you need to make this soup are a good knife and a Dutch oven.

🔪 How to Make Fat Flush Soup

Start by prepping your veggies! Chop the bell peppers, onion, zucchini, mushrooms, garlic, parsley, cilantro, jalapenos, and scallions.

Heat the olive oil in a Dutch oven or another large pot over medium heat. Add the turkey, yellow pepper, green pepper, onion, zucchini, mushrooms, and garlic. Cook until the turkey is browned, stirring frequently.

Break the turkey into crumbles with a spatula as it cooks. It will take approximately 20 minutes to cook through.

Add the rest of the ingredients to the pot, aside from the scallions. Heat to a simmer, stirring occasionally. It will take about 15 minutes.

All that’s left is ladling the soup into bowls and garnishing with scallions. Don’t be afraid to freeze leftovers- they freeze very well!

Fat Flush Soup Recipe (Fat Burning Soup) (3)

👪 More Healthy Dinner Recipes to Lose Weight

Are you looking for more high volume low calorie recipes that the whole family will love? If so, here are more delicious dinner recipes that may help you maintain a calorie deficit:

  • Stuffed Bell Peppers (Air Fryer)
  • Turkey Salad Recipe without Mayo
  • Low Calorie Lasagna Recipe for Weight Loss
  • Air Fryer Turkey Meatballs (No Breadcrumbs)
Fat Flush Soup Recipe (Fat Burning Soup) (4)


What are the fat flush soup calories, net carbs, and protein?

My fat flush soup has 465 calories per serving. It provides 41.7 grams of net carbs and packs in a hearty 46.1 grams of protein per serving.

How to make keto fat flush soup?

To make very low carb fat flush soup, you’ll need to replace the V8, tomatoes, and beans. Use bone broth instead of V8 and more zucchini instead of tomatoes. Use more ground turkey or another ground meat in place of the kidney beans.

How to make fat flush soup vegetarian?

You can make vegetarian or vegan fat flush soup by substituting the turkey for a plant-based protein. (In other words, replace the meat with legumes.) Tempeh crumbles, seasoned tofu cubes, chickpeas, or lentils are some ways to make a tasty and vegetarian fat burning soup.

How to make a flush soup Instant Pot recipe?

You can make this soup quickly in an Instant Pot using the “sauté” function. Brown the turkey and soften the veggies using high sauté. Then add the rest of the ingredients and heat to a gentle simmer.

What soups help you lose weight?

If you’re looking for options to fill you up on fewer calories, some soups are better than others. Soup made with a broth or vegetable base will generally be lower in calories than cream-based soup. You’ll also want your soup to have adequate protein to help with lasting satiety.

Does soup help you lose belly fat?

Soups to lose belly fat are an enticing concept! Unfortunately, it’s not possible to target fat loss from a specific part of your body with diet. You’ll lose body fat through maintaining a calorie deficit, but you don’t get to choose where in your body the fat loss comes from.

👩🏻‍🍳 Other High Protein Soup Recipes for Weight Loss

Are you looking for more weight loss recipes? If so, here are a few fat burning dinner recipes to help keep your meals from getting boring:

  • Best Cabbage Soup Diet Recipe
  • Instant Pot Italian Sausage Soup
  • Chicken Feet Soup
  • Crockpot Turkey Soup with Wild Rice

📖 Recipe Card

Watch How to Make It!

Fat Flush Soup Recipe (Fat Burning Soup) (5)

Fat Flush Soup Recipe (Fat Burning Soup)

Summer Yule

Does fat flush soup really work? Get the details on high protein soup recipes for weight loss, along with my fat flushing soup recipe!

5 from 82 votes

Rate Recipe Print Recipe Pin Recipe

Cook Time 35 minutes mins

Total Time 35 minutes mins

Course Dinner

Cuisine American

Servings 4

Calories 465 kcal


  • 1 tablespoon olive oil
  • 1 lb. ground turkey, lean (454 grams)
  • 1 green bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 2 cups onion, chopped
  • 1 lb. zucchini, chopped (454 grams)
  • 10 ounces baby portabella mushrooms, chopped (283 grams)
  • 3 cloves garlic, finely chopped
  • 46 ounces V8 Spicy Hot vegetable juice (1.36 liters; low-sodium)
  • 15 ounces canned kidney beans, drained (425 grams)
  • 14.5 ounces diced tomatoes (canned) (411 grams; no salt added variety)
  • 1 lime, juiced
  • 1 tablespoon cumin
  • 1 teaspoon coriander
  • ¼ cup fresh parsley, finely chopped (curly or Italian parsley is fine)
  • ¼ cup cilantro, finely chopped
  • 2 medium jalapenos, chopped (remove seeds for less heat)
  • 3 scallions, sliced (optional, for garnish)

Don't be a stranger! 😊If you love this recipe, please come back and leave a rating. This helps readers and I'd love to hear from you. Thank you ❤️


  • Start by prepping your veggies! Chop the sweet peppers, onion, zucchini, mushrooms, garlic, parsley, cilantro, jalapenos, andslice the scallions.

  • Heat the olive oil in a Dutch oven or another large pot over medium heat. Add the turkey, yellow pepper, green pepper, onion, zucchini, mushrooms, and garlic. Cook until the turkey is browned, stirring frequently. It will take approximately 20 minutes.

  • Add the rest of the ingredients to the pot, aside from the scallions. Heat to a simmer, stirring occasionally. It will take about 15 minutes.

  • Ladle the soup into bowls (or meal prep containers) and garnish with scallions. Wasn't that easy?

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💭 Expert Tips from Dietitian Summer Yule

This is a level 1 recipe (may help support fat loss).The fat flush soup recipe is filled withall ofthe components that are needed to create a high-volume, low-calorie satiating meal.If weight loss is one of your goals, you need this soup in your life.

The combination of protein, fiber, and water here is tops for those looking for a filling meal for few calories.Think of protein, fiber, and fluid volume asthe trifecta for meals that support weight loss goals.

I often have this for dinner, but it works wonderfully as a lunch prep as well. Heat it in the morning, pop it in athermos, andyou’llhave a hot meal waiting for you at lunch. This is a great solution for those whodon’thave a way to heat food at their workplace.

A warmthermosof soup is alsoa great thingto have on long commutes or whenyou’llbe traveling. Having a soup that is both healthy and delicious on hand makes it much easier to skip the fast food drive-thru. A wide-mouththermosis a small investment thatyou’lllikely findyourself using for many years.

Nutrition information is for one serving.

nutrition info disclaimer

All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.

The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don't sweat the numbers too much.

"To taste" means to your preferences, which may have to be visual to follow food safety rules. Please don't eat undercooked food x


Calories: 465kcalCarbohydrates: 59.1gProtein: 46.1gFat: 8.2gSaturated Fat: 1.1gSodium: 622.9mgPotassium: 2385.2mgFiber: 17.4gVitamin A: 87.3% DVVitamin C: 379.2% DVCalcium: 14.4% DVIron: 42.4% DV

Keywords fat flush soup, fat flush soup recipe, fat flushing soup, fat flushing soup recipe, high protein low calorie soup, low calorie high volume soup, make fat flush soup, soup for weight loss, soup weight loss, weight loss soup

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Fat Flush Soup Recipe (Fat Burning Soup) (6)

Fat Flush Soup Recipe (Fat Burning Soup) (7)

Summer Yule

Hello! I'm Summer, a registered dietitian and home chef who loves to cook, eat, and create high quality content for you! Every recipe on this site has been tested by me to help ensure your success in the kitchen. All eaters are welcome here 🙂


Fat Flush Soup Recipe (Fat Burning Soup) (2024)


Do fat burning soups work? ›

Soup diets have become popular for their ability to help you shed a significant amount of weight in just 5 to 10 days. However, most of the weight lost on these diets is largely due to a loss of water rather than fat.

Which soup is best for belly fat? ›

5 Best Soups That Will Help To Burn Belly Fat
  1. Vegetable soup. Lean protein from chicken combined with a variety of vegetables can make a satisfying and low-calorie soup that can help you feel full and satisfied.
  2. Chicken and vegetable soup. ...
  3. Black bean soup. ...
  4. Lentil soup. ...
  5. Tomato soup.
Nov 4, 2023

What do you eat on a fat flush diet? ›

Fat Flush Plan
  1. Fruits and vegetables.
  2. 225 grams daily of lean meat, eggs fish and other lean protein.
  3. Flaxseed oil and evening primrose oil.
  4. Spices like mustard, cinnamon, cayenne and ginger for increasing the metabolism.
  5. “Long life co*cktail” made of 1 tsp.

Does cabbage soup burn belly fat? ›

Does it work for weight loss? The Cabbage Soup Diet has never been studied, so it's impossible to confirm its effectiveness. While it may result in temporary, short-term weight loss, it is unlikely to lead to sustainable weight loss.

How often do you eat fat burning soup? ›

Just like the name says, the bulk of this diet is fat-free cabbage soup, eaten two to three times a day with other allowed foods assigned each day. Here's what you can add: Day 1: Fruit, except bananas.

How much weight can you lose on a 7 day soup diet? ›

Here's Why I Adore The Cabbage Soup Diet:

Cut your calories, unhealthy sugar, and starches for a period of time while drinking lots of water, and you'll lose weight quickly. It's quick!! By the morning of my 8th day, the scale is always 7-10 lbs lighter.

Which soup is best for weight loss at night? ›

10 Healthy Soups That Can Help Support Weight Loss
  • Soup is naturally low in calories. Ani Dimi/Stocksy. ...
  • Spicy Black Bean Soup With Ancho Chile Pepitas. Courtesy of Marisa Moore. ...
  • Parsnip Pear Soup. Courtesy of Jessica Levinson. ...
  • Carrot Ginger Soup. ...
  • Creamy Kale and Dill Potato Leek Soup. ...
  • Creamy Vegan Pumpkin Soup.
Feb 7, 2022

What is souping to lose weight after 50? ›

The diet calls for having soup three to five meals a day and adding vegetables to help cleanse and detox your system. The weight loss occurs by cutting calories from fat and likely from carbohydrates.

Can you lose belly fat at 60? ›

Before you start worrying too much, it is possible to lose belly fat — even after 65. Healthy eating is always a smart strategy, but consistent activity is also crucial to get rid of it.

What flushes away belly fat? ›

8 Ways to Lose Belly Fat and Live a Healthier Life
  • Try curbing carbs instead of fats. ...
  • Think eating plan, not diet. ...
  • Keep moving. ...
  • Lift weights. ...
  • Become a label reader. ...
  • Move away from processed foods. ...
  • Focus on the way your clothes fit more than reading a scale. ...
  • Hang out with health-focused friends.

What can I drink to flush out fat? ›

Detox Drinks: 15 Delicious Recipes for Weight Loss
  • Green juice with cabbage, lemon and cucumber. ...
  • Cabbage, beet and ginger juice. ...
  • Tomato detox drink. ...
  • Lemon, orange and lettuce juice. ...
  • Watermelon and ginger juice. ...
  • Pineapple and cabbage juice. ...
  • Watermelon, cashew and cinnamon juice. ...
  • Hibiscus juice with strawberries.
Dec 14, 2023

What is the 24 hour fat flush? ›

The 24-hour fat flush is a 300-calorie diet made up mostly of water. This very-low-calorie diet helps you lose the extra water weight, not fat. If you want to lose excess fat, it's better to lose it slowly at a rate of 1 to 2 pounds a week.

What is the Dolly Parton diet? ›

You may have heard of something called the Dolly Parton Diet — which consists of eating cabbage soup (yes, cabbage soup!) as your main meals along with fruit and vegetables. It's also known as the TWA Stewardess Diet and, well, the Cabbage Soup Diet.

How many times a day do you eat cabbage soup to lose weight? ›

Most variations of this diet suggest that people eat this soup two to three times a day, although some variations enable the participants to consume even more of the soup. The cabbage soup used in this diet combines ingredients like broth, nonstarchy vegetables, pepper, herbs and, of course, cabbage.

How does cabbage fat burning soup work? ›

The cabbage soup diet stimulates the body's metabolism and fat mobilization. This diet limits your calorie intake and causes your body to burn fat for energy. Low sodium, low calories, and high fiber allow you to lose weight faster if you followed a reasonable long-term dietary plan.

Can you lose belly fat by eating soup? ›

Please note that we would never claim that a healthy soup recipe alone would be enough for belly fat loss. Losing abdominal fat is a process that is driven by an overall shift in diet, an uptick in daily movement, reduced stress, quality sleeping habits, and essentially an all-around healthy lifestyle.

Does soup speed up metabolism? ›

Drinking a bowl of hot soup with added spices like black pepper and cinnamon can actually accelerate the entire process. These spices combined with other ingredients will help in boosting the metabolism of your body.

How to lose 10 pounds in a week? ›

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

Can soup burn calories? ›

Drinking hot soup by itself does not significantly increase calorie burn or lead to weight loss. However, the type of soup you choose to consume can impact your calorie intake, which can in turn affect weight management.


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