Lose up to 10 pounds on my 5 day keto soup diet! Perfect for when you want to break through a weight loss stall or plateau, drop pounds quickly for an event or vacation, or get yourself back on track after a weekend (or longer) of over-indulgence. Whole30 and Squeaky Clean Keto approved, this keto soup diet is also a great way to detox from gluten, dairy, sweeteners, and alcohol!
This 5 day keto soup diet is built around the delicious Turbo Atkins Diet Soup that I developed for Women’s World magazine last summer. Designed for quick weight loss, this soup diet plan is easy to execute and doesn’t require a lot of time in the kitchen – and who doesn’t love that idea?! ? ?? ?
Thousands of people have had success losing up to 10 pounds (and MORE) on the keto soup diet, and over the past few years I’ve amassed a lot of information from those who have shared their results. The following are some frequently asked questions from people who are considering the keto soup diet. Please take a few minutes to read through this carefully to ensure you get the best possible results out of your keto soup diet!
Is the Keto Soup Diet healthy and safe to do?
What gives this 5 day keto soup diet an edge over other keto fat fasts or even the egg fast is that it gives you the necessary nutrients, antioxidants, and electrolytes to feel your best on keto when losing weight and detoxing. It does that with plenty of healthy fats, but also provides lots of Sodium, Potassium, Magnesium, Vitamin C, Vitamin K, B vitamins, and even choline – which nourishes your liver so it can burn more fat.
To further maximize fat burning and reduce inflammation, this 5 day keto soup diet allows no sweeteners of any kind, no nuts, and no dairy (except butter which is almost pure fat and shouldn’t affect your progress.) I know it sounds tough, but the results are worth it!
Who knows – you may find that eliminating some of these things is the key to finally making significant progress towards your goals! Then you can implement some of these changes as you transition back into regular keto, low carb, or even Paleo afterwards.
Can I make substitutions on the Keto Soup Diet and still see results?
Ok, it’s tough love time. I really, really do want you to succeed on this plan, but please don’t email me about how you simply can’t drink your coffee without heavy whipping cream and/or sweetener in it because “it’s just so gross without cream”, or it “makes you SOOPER SAD and ruins your ENTIRE DAY, so is it ok if you have it anyway?”
You CAN go without if you want it bad enough. I believe in you.
In addition, do some basic problem solving on your own please – I implore you. If you are allergic to eggs – eat tuna salad every day. If you’re allergic to tuna, make it with chicken instead or eat egg salad every day. Hate avocado? Have an extra egg or slice of bacon instead.
You don’t need me to approve these choices – do what works for you. But adhering the plan as written or as close to it as possible will yield the best results. Period.
If you decide to modify the 5 day keto soup diet plan to suit your personal preferences, great. You might put cream and sweetener in your coffee and still lose eleventy billion pounds in just three days. That’s awesome. Make it work for you and please be sure to tell us in the comments about what you changed and how it went after the fact so others can benefit from your experience.
This plan is written with my recommendations for best results in mind, and you don’t have to follow it exactly.
What should I do if I can’t find some of the ingredients called for in the Keto Soup?
There are substitution recommendations in the actual keto soup recipe post found here, but in case you missed them here are some guidelines when shopping for ingredients:
If you can’t find celery root where you live, you may 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 it 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.
Can I do the Keto Soup Diet if I am a vegetarian?
Yes! While the keto soup diet plan is more limiting without meat, it can absolutely be tailored to be vegetarian.
If you are fine with seafood you can substitute fish or shrimp in the soup.
If you don’t eat any animal flesh, you can simply omit the chicken, OR replace it with tofu or another non meat protein of your choice. If you are fine with eggs then simply increase the eggs to 3, omit the bacon from your breakfast, and eat an entire avocado.
Instead of tuna salad, have egg salad for all of the snacks.
How much soup will I need to do the Keto Soup Diet?
The Keto Soup Recipe will yield 20 cups of soup if you follow the recipe correctly and simmer it covered to avoid excessive evaporation. The keto soup diet calls for 4 cups per day over 5 days. The math works.
That being said, some people have reported they were a little short on the soup by the end of the week – if that happens, stretch it with extra broth or a little more protein (or make another batch), but don’t add extra veggies to the existing soup or it will change the carb count.
For best results, I recommend portioning out the soup for the week (even if it’s just into 5 containers, each containing your total soup for each day) all at once if possible. That way you can make sure you’re getting an equal amount of broth and veggies/chicken every day – otherwise you may find that you have mostly broth and nothing else by the last day.
How many calories should I be eating on the Keto Soup Diet?
Keep your calories between 1200-1400 per day, and your carbs under 20g – no nuts, dairy or artificial sweeteners is non-negotiable if you’re trying to follow this specific plan.
I’m including a daily snack, though if you find you don’t need it then don’t force yourself – but because the soup is low in calories, you will likely need the snack to get through the day. You can have this snack between breakfast and lunch, or lunch and dinner depending on your preference and schedule. Or not at all – again that’s up to you. Feel free to mix and match the snacks or eat the same thing every day if that’s easier for you.
On a side note, you can substitute an extra bulletproof coffee or tea for the snack – the calories will be around the same!
Do I need to increase my calories on the Keto Soup Diet if I am a man, or do intense workouts?
If you are a man, or are working out frequently, you may find that you need more calories to be satisfied. It’s still important that you keep your carbs under 20g per day, even if you do increase your calories.
The best way to increase your calories on the keto soup diet without negatively impacting your results is to add extra bacon, tuna or egg salad, or bullet proof coffee to your day. Those items are high in fat and have almost zero carbs. Don’t increase your soup amount, because that is where the bulk of your carbs are coming from, and doubling up on that could kick you out of ketosis.
How Often Can I do the Keto Soup Diet?
Most of my other free keto weekly meal plans are luxurious compared to this one. They are designed to help you lose weight in a way that is maintainable longer term so you don’t go crazy from deprivation. This 5 day keto soup diet plan is different. It’s not meant to be adopted as a lifestyle change or to keep you going on keto forever – it’s too restrictive for that.
It’s a no frills means to an end – still tasty, but not fancy by any means.
That being said, there is no reason you couldn’t repeat this plan over and over if it works for you. If variety in your diet isn’t an issue, and you don’t enjoy a sweet keto treat now and then, then you will have zero issues with this plan. If you don’t enjoy cooking or just don’t have a lot of time – this plan is perfect for you because you make three things and they last all 5 days. ? ? ??
Where can I get support while doing the Keto Soup Diet?
If you want support on this 5 day soup diet with others who are giving it a whirl, you can join our closed IBIH Keto Soup Diet Facebook Group where people ask questions and post progress reports daily.
This group is integral for success because you can ask questions, post results and get kudos, vent your frustrations, and gut through those tough moments when temptation is staring you in the face and you’re ready to quit!
Remember to take before photos so that when you have amazing results you can share them with the group! Everybody loves a success story and yours could be the one to inspire someone else to give keto and this keto soup diet a try!
Where can I find the recipes for the Keto Soup Diet?
The keto turbo Atkins soup recipe is linked up throughout this post, but just in case you missed it – here it is again:
CLICK HERE FOR TURBO ATKINS KETO SOUP RECIPE
The recipes for the egg salad and tuna salad are linked to in the plan below, but here they are again in case you have trouble finding them:
Simple Keto Egg Salad Recipe
Easy Keto Tuna Salad Recipe
IBIH 5 Day Keto Soup Diet Plan
DAY 1 (1216 calories, 83g fat, 17g net carbs, 84g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – 2 large romaine leaves, 1/2 cup simple keto egg salad
Dinner – 2 cups IBIH Keto Diet Soup
DAY 2 (1236 calories, 83g fat, 18g net carbs, 91g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – Four 5 inch pieces of celery, 1/2 cup easy keto tuna salad
Dinner – 2 cups IBIH Keto Diet Soup
Day 3 (1216 calories, 83g fat, 17g net carbs, 84g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – 2 large romaine leaves, 1/2 cup simple keto egg salad
Dinner – 2 cups IBIH Keto Diet Soup
DAY 4 (1236 calories, 83g fat, 18g net carbs, 91g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – Four 5 inch pieces of celery, 1/2 cup easy keto tuna salad
Dinner – 2 cups IBIH Keto Diet Soup
DAY 5 (1216 calories, 83g fat, 17g net carbs, 84g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – 2 large romaine leaves, 1/2 cup simple keto egg salad
Dinner – 2 cups IBIH Keto Diet Soup
Pantry and Shopping Lists
Check your pantry for….
Dried onion flakes
Olive oil
Kosher salt
Ground black pepper
Red wine vinegar
Check your fridge for…
Dijon mustard
Mayonnaise
Lemon juice
Shopping List
16 eggs
1 pound butter
1 package of bacon
2 lbs of chicken breast (you’ll need 4 cups of cooked chicken for the soup)
2 cans tuna fish in water
small package sun dried tomatoes (you’ll need 1/4 cup chopped)
8 cups chicken broth or stock (homemade is best, but store-bought is also fine)
3 avocados
1 head romaine lettuce
1 package celery hearts
1 small onion
1 bulb garlic
8 oz white mushrooms
1 large celery root
2 medium yellow squash
1 large bunch of swiss chard (or collards)
1 bunch fresh basil
8 oz green beans
Be sure to let us know how you do!!!
Can’t get enough delicious low carb recipes? Download all five of my e-cookbooks (over 150 delicious low carb recipes) for just $19.99 for a limited time!
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I had a successful 7-month run on the keto diet but those blasted last 10lbs had taken up permanent residence! I took on the 5-day soup diet twice over the course of one month. Here’s my experience:
First time around I made one modification…used grilled boneless/skinless chicken thighs in place of chicken breast. Lost 6lbs after five days but, unfortunately, gained 3lbs back over the next three days of my return to a more traditional keto diet. After 8 days, I tried again with a huge (but DELICIOUS) modification….I used grilled sirloin tips and beef broth in place of the chicken versions. WOW! I lost 4lbs this time but did gain 2lbs back this time over the next three days. It is now 12 days later (one full month) and I am still down the 5lbs but never lost the total 5lbs I gained back. Five pounds in one month is not bad at all….especially after that dreadful plateau. For me, the weight loss was just too much/too quickly to sustain even with the return to traditional keto meals. I thank you Mellissa so much for this recipe (although you’re probably rolling your eyes at my major modification–no regrets!)
The gaining back is only fluid.
I have the same experience, but if I’m still down in the long run it’s worth it. I’m trying not to be so controlled by that number on the scale.
Hello, it’s me again. Question, I can’t eat Eggs, Bacon, or Avocados (due to health reasons). For breakfast, would it be okay to add a scoop of Keto Bone Broth, to my unsweetened bulletproof tea?
Thank You, Cheryl
Thank you Mellissa! I love IBIH so much!! I lost 4.6 pounds in a week using these recipes. I was also still able to workout daily and didn’t feel hungry. I substituted turkey bacon for bacon in the breakfast part only, I added 2 chopped pickle spears into the egg salad, and added curry powder in the tuna (I love curry). The soup was fantastic and so good that I didn’t get tired eating it twice a day for 5 days! I have keto test strips, and probably because of my substitutions, I never got into ketosis. But, I still lost weight and stayed true to a healthy lifestyle and I think that’s what matters! Just thought I’d share my results.
I also added thyme in the soup!
Thanks for sharing Angel, glad you were able to make it work for you!
Thank you for this post. The soup is very tasty and I think I can hang-in for the five days. My question is about breakfast.
“Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)”
Is this one meal or do I choose separate items?
You can have the bacon, eggs cooked in butter, BPC AND 1/2 of an avocado! I save the avocado as my morning snack….
Does anybody have an avocado sub? I just can’t do them.
Mellissa says in her post above if you don’t like or can’t eat avocado add an extra egg or another piece of bacon. Lots of info in her post.
I just finished the 5th day ?? The soup is delicious! I’ve bought more ingredients and I’m going to make another batch to keep in the freeze for “emergencies” aka laziness ? I lost 9lbs, 3.6lbs of BF and my BMI went down 1.1 BIG SHOUT OUT to Mellissa, you are the Keto whisperer ?? Up next…3 day Kickstart, wish me luck!
That’s fantastic Brianna! Thanks for sharing your progress and keep us posted as you move on to regular Keto!
I don’t like mayo, can I use avocado instead?
For the soup can I substitute bokchoy for the collard greens and celery for the celery root?
Is the “yellow squash” actually like zucchini or is it like squash? Can I use the zucchini instead?
Not surprised she did not answer your questions – in the article, she warned you! Susan, not everyone knows their veggies, but, goodness, you can google if yellow squash is a zucchini, or not … She asked you to make your own choices. She advises this, you choose that, experiment and see how it goes for you. If it doesn’t work out (no lbs lost), try again, following her suggestions to the letter. If it still doesn’t work, you decide that this experiment on the Keto plan doesn’t work for your body. There is no one size fits all. Do a bit of research and you will find out the answers you need (a simple google can help you). Lots of advice and knowledge out there for you. (PS – if you’re still wondering, as far as I know, a yellow squash is like a green zucchini – an actual squash would be too high a carb for a Keto suggestion plan, my guess is). Not trying to be rude, just answering the Q for Melissa’s post. She can always chim in, of course …
Hi there!
Done this fast before and always have great results, plus I love the soup.
I wanted to try it with an IF component, do anyone else do a morning fast instead of the breakfast? I usually do a cup of bulletproof in the morning but then I am not typically hungry until 11ish.
Lol did you even read the post?
New to Keto. I don’t drink coffee what can you substitute for the bullet proof coffee?
I sub in tea sometimes.
Start of day 3 for me. Down 4.8 lbs so far. I have had to make a few adjustments.
7am – coffee with 1 T unsalted Kerrygold butter. Have to choke it down – the thought of 2 T makes me sick.
9am – 3 sausage links (eating at work, so bacon and eggs just doesn’t work)
12pm – 1/10 portion of the soup (should be 2 cups)
2pm – 1/2 avocado with salt
6pm – 1/10 portion of the soup (should be 2 cups), 2 slices bacon, 1 egg fried in leftover bacon fat
I really do like the egg salad, so today I will probably eat that with my supper (instead of the 2 bacon/1 egg). I just don’t find the soup satisfying to eat at all, so I need to combine it with something else or be able to eat something afterwards.
I have tried to keep my macros similar and stay with the same foods (except for my bacon/sausage sub).
I liked the soup best the first time I ate it; however, I am very tired of it now and have discovered I do not like basil. I am going to try to pick it out of my serving today before I heat it up. (I sprinkled it on top of each container, so hopefully this will work.) Only chages I made were to leave out the onions (personal preference) and had to sub in cauliflower for celery root. I probably also got a bit too much squash in there, but found all the veggies a bit hard to measure. Weights would have helped to match your recipe exactly.
The lack of artificial sweeteners is the hardest thing for me. I have successfully done low carb before and they did not seem to hinder me at all, so I will be adding them back in, but I will abstain this week. I’m drinking coffee, tea, water, and sparkling water (not the sweetened kind).
Only negative I have experienced is dizziness. First night it was only when I laid down. Second night I had several bouts – when I laid down and also when I got up in the middle of the night to use the restroom. I take magnesium, so my guess is maybe I am low in potassium. If I were to ever do this again, I might buy potassium supplements, double the amount of mushrooms in the soup, or try to add a spinach salad with a vinaigrette daily.
Hi Allison,
The butter is for cooking your eggs. Your BPC should be like coconut oil. I struggled with it at first as well, the trick is blending it. I do add in some heavy cream and a splash of vanilla to make it a little easier to get through. :)
the butter is also for the coffee…here is the quote from mellissa’s bullet-proof coffee recipe:
Bulletproof coffee is coffee made with MCT oil (or coconut oil), and grassfed unsalted butter. It has thermogenic (fat burning) properties, and gives you ridiculous amounts of energy. Plus it tastes amazing.
To make it: Combine 6-8 ounces of coffee with 1 Tbsp unsalted butter (I use Kerrygold), and 1 Tbsp of MCT oil (coconut oil works if you can’t get MCT oil). You can also add sugar free sweetener – I make Mr. Hungry’s with Splenda (he prefers it) and cinnamon – it’s yummy.
On day 4 of 5 day challenge and only down a total of 3 lbs. Will me strength to get through the next two days. I want to give up. Stuck not losing my last 6 lbs. Maybe my body just won’t. Been on Keto for just over a year.
Started today….been on Keto for a year now and am stuck with those last 8 lbs for weeks now. I followed the directions on the Soup but used Chicken thighs instead of breasts since that is all I had. Hoping not too much fat. Just had my first two cups of soup for lunch is its SOOOOO Delicious. Who knew Celery Root tastes like potato. At least from what I remember potatoes tasting like..lol. Here’s to losing these dang 8 lbs!!
where do you find celery root. I’ve looked everywhere. Is there a substitute if I can’t find it?
Seriously, do people read what that author has taken the time to write?
Specifically…3. If you can’t find celery root where you live, you can substitute an equal amount of cauliflower, turnips, jicama, or rutabaga for roughly the same amount of carbs. DO NOT USE PARSNIPS – much too high in carbs.
whole foods has it.
I use cauliflower.
Lost 40 lbs in 2018 watching my carbs. Then on Oct 16th during an electrical city wide blackout fell down stairs. 2 broke ankles and left tibia and fibula, surgery, 4 weeks hospital and rehab, and now stuck in a wheelchair in a hotel until I can walk and do stairs. After 7 weeks of swollen ankles and unable to access low carb food I was going nuts. Found the 5 day soup diet and mentioned to my sister that as soon as I could walk and go home I was going to do this diet. She looked it up and fixed everything for me.
Thank you for posting this diet plan. I lost 10 lbs and my ankles look almost normal. I feel so much better. With the swelling down I’m able to manage a walker better and made it up 2 steps with help yesterday, so planning on attending my niece’s bridal shower next week. Don’t think I could do it without getting the swelling down thanks to this diet.
Love reading your recipes and have several planned to make when I get home. Keep up the good work. You have made a positive impact for many people.
I just read your post and I certainly hope the keto soup helped with weight and inflammation! Its great to hear that you have a sister close that could help you through all of this. Just wanted to say I hope you are well. I said a prayer that you are doing well now!
This is a fantastic, fulfilling, and stress-free eating plan with many uses beyond just getting over a stall.
Background: I started eating Keto with strict (weighted food) tracking 6 months ago (honestly, more low carb than Keto for the first few weeks while I figured out my personal fat/protein ratio). I experienced a slow and steady 4-5#/month drop, even with using Swerve products, nuts, and dairy, and was 5#s from my ambitious goal weight mid-December. At Christmas I feared a setback while spending 9 days in the mountains (limited food selection), with a kitchen-bully (mother-in-law), in a stressful environment (living with extended family for 9. Whole. Days).
Fairly certain I would have gone insane without this plan.
I measured the ingredients and made the soup my first night (doubled the batch in two separate pots because heaven forbid I didn’t offer it to anyone else; only change was chicken thighs) and portioned the servings over my stay. The egg/tuna salads I whipped together every two days, incognito, in two discreet lidded glass bowls (admittedly, I ate them with a spoon or inside the avocado portion saved from breakfast). I even let my MIL feed me the eggs and bacon because she gets offended otherwise. This was such a win! I stayed out of the kitchen and actually spent valuable time with my family! I didn’t think about food once (prepped meals for my kiddos while making my soup and hubby ate what his mommy made him =)
Results: I knew things were going okay when my ski pants (from undergrad school, 20+ years ago) fell off on day 6. Scale wise, I was happy to just maintain my weight. However, I retain water after long flights, so I checked a few days later and I’m 2#s below my goal weight.
This experience was awesome! I was concerned that without my daily 6 almonds, I would feel off balance. But I think the veggies in the soup kept my nutrients in check. Next time I travel with extended family, have a big project at work, take-on a lengthy home project, or something similar where there’s little time for food planning and prep, this will be my go-to eating plan. Thanks bunches!
I searched the comments and hope this isn’t a repeat question, but are we allowed to drink bone broth during the 3 day cleanse? Thank you!
It might feel redundant with all that soup but there is no reason why you couldn’t!
What can you replace bacon with? Asking for a kosher substitute since i cannot eat bacon for religious purposes :/
more eggs, more avocado, sugar free sausage?
Thank you!
Unless it’s kosher sausage, can’t do that either. I think the replacement with eggs and avocado is a winner :)
maybe you can try a turkey sausage?
Turkey bacon?
I don’t understand the ban on sweeteners such as stevia or Swerve in your bulletproof coffee. I’m assuming that means you can’t drink any sodas sweetened with Stevia or erythritol either? A group of ladies I work with are going to start this after Christmas and the most common question is – what can we drink besides the coffee on the breakfast menu?
Is there a sub for the avacado because I do not like them at all??
Many people find that even “natural” sugar-free sweeteners stall or prevent weight loss. According to Jason Fung (MD and authority on fasting to for weight loss and to reverse diabetes) these sweeteners still cause an increase in insulin which PROMOTES FAT STORAGE and prevents fat loss. One theory behind this is that the body releases insulin in response to sweet taste as it anticipates that sugar is coming. The insulin shuts off fat burning and further mucks things up by increasing hunger since the body was prepared for food that it did not get.
Substitute the coffee with tea (Black, green, or herbal, hot or cold) or with water. Can do a squeeze of citrus in it or infuse with berries and/or cucumbers. If doing an infusion just place the fruit in a pitcher of water, don’t squeeze/muddle them which adds carbs. Do check ingredients on tea as many(especially herbal) do contain sweeteners.
Sweeteners can still spike insulin. Personally, I find that they stop me from being in ketosis a lot of time. Drink water!
I can’t wait to try these – now that’s its winter here we would eat soup every night!
Eleventy Billion pounds in 3 days! I’m in, lol…Seriously though, I’m going to be following this to the letter, and hopefully I can break this sputtering weight loss stall…
I absolutely love this soup, whether I am trying to drop a few pounds or not. I keep it in single portions in my freezer for quick meals.
I can’t wait to try this to push through a plateau, but I don’t drink coffee or tea. Is there something I can substitute for the morning drink? Maybe broth?
I was trying to read through everything as well to see what can be substituted for the coffee and tea yet I haven’t seen a response. I was thinking of a cup of bone broth as the replacement too. Can anyone shine some light on to this to make sure we are correct. TIA
Today is day 1. Trying to get back into ketosis after Thanksgiving.
I love all your recipes and this soup diet is on priority list! May try sometime before Christmas
Thanks so much!!!
I have a large family -5 kids so im always looking for healthy options thewhole family can enjoy
It is posible to have the exact measure of the food in grams?. For example the tuna, the vegetable are in cups, and the avocado, I am from Venezuela and the avocado here are huge. Thanks
I’m pretty sure I’ve read all the comments and questions in both the Egg Fast directions and the soup directions and didn’t really see IF addressed. I am usually 18/6 or 20/4 mostly because breakfast and lunch are not options at work (no cooking, refrigerators, etc.). So, my question is… if I eat two ‘meals’ at the beginning of my eating window and two more at the end, should that be effective? In other words, is the focus on the frequency of small meals throughout the day or eating the correct amount of each of the foods to meet the macro/calories for the day?
This is my first comment/question because you do such a fantastic job! Thank you so much for your time and hard work – it’s likely more appreciated than you realize.
You can definitely do the 2 in the beginning and two at the end – also can combine the snacks or eliminate them based on how hungry you are within your eating window. You can definitely adjust it to your IF schedule and even if you’re doing OMAD (one meal a day) just make sure you’re keeping some of the higher fat snacks or meals in there in addition to a serving of soup so that you’re getting enough fat in the day.
Hi All,
This is my 3rd day.Here is the results. At the begining my weight was 67,9 kg, body fat:31,7 water:47,5
I ate only 2 eggs for egg salad as snack, 6 eggs was too much for me! and drink aprx 3 lt water in the day, had 2 coffee with milk every day and now Im 66,6 kg, body fat:30,2 water:47,9!!! I LOVE this results and this is not a diet anymore for me its a life style:))
The egg salad is made with 6 eggs because it’s a couple of servings. You’re only supposed to eat 1/2 cup of it as a snack
I love that this soup is helping me break my stall! Thank you for the time and effort you put into your programs!
Can’t wait to get started on this! Turned friends onto it as well. We think it could be done often.
Let me start out by saying that the soup is delicious. I followed the 5 day plan to help with a plateau. I’ve been keto for the past year but I’m close to my goal weight and these last five pounds are so hard to lose! So, I thought I’d give this plan a try. I ended up gaining 2 lbs! I will outline the few substitutions I made and maybe someone can help me see what I did wrong? I cut out my coffee completely bc I’d rather not have it than take it black. In the soup I substituted cauliflower for the celery root and collards for the Swiss chard bc I couldn’t find either. I did not put onions or green beans in the soup bc of personal preferences of the family. I only ate the snack 2 days out of five, not bc I wasn’t hungry but I didn’t care for those snack options and having a snack that left me unsatisfied ended up being harder on me mentally. I had the 1/2 avocado, eggs and bacon each day and the soup for lunch and dinner. I portioned my servings out from the start to make sure I was getting equal amounts for each meal. Any thoughts on what I did wrong? I was wondering if it could be because the protein, fat, carb ratio was off because of the low fat? Again, the soup was great and we’ll have this on the dinner rotation but for a weight loss jumpstart, I’ll stick to the egg fasts.
This is not a low fat diet, so by not eating your fats you may have sabotaged you losses…you also were probably way low in calories…body may have tried to reserve fat instead of burning it. This blog supplies a lot of advice about substitutions…read backwards a few months. Hardly anyone who follows this does not loss weight.
I haven’t tried this soup challenge yet, but being on low carb, there was a week where I gained weight without cheating. Turned out I was retaining water. I drank a lot of water the next week and the weight started coming off again. There’s many reasons you might be retaining water, but give it another week- try it again and drink plenty of water and see if it doesn’t help you lose weight the second time around.
I made the soup last night and we ate some for dinner. The whole family loved it. I’m not a fan of Celery root so will try cauliflower the next go around. Other than that the soup is amazingly delicious! Today is Day 1 and so far so good, but I did accidentally add HWC to my coffee this morning. I will omit it tomorrow now that I read the entire instructions lol.
Sue, I agree about the celeriac … not a big fan. However, I did find that after letting it simmer for about an hour it softened a little and was a little more palatable. I know it’s the main filler and I can tolerate it. The broth in this soup is divine!!!! I didn’t actually measure out my first bowl but it was probably about 1.5 cups and my tummy is just full enough. Thank you Melissa for this recipe! Not sure I can get the rest of the family on board but that just means more for me. The biggest down side to this recipe is prep time. I’m recovering from surgery and very well may have overdone it today ?. The results were worth it after the pain meds kicked in ?. Happy Eating and Happy Losing!
I love that this soup is helping me break my stall! Thank you for the time and effort you put into your programs!
I’m looking forward to starting this 5 day plan as I just finished the keto egg fast and had great results. What do you do with the other half of the avocado everyday? I never have any luck saving a half without it browning, and I’d hate to waste so much avocado. I love them so I don’t want to sub them out, I’m just hoping you have a magic way of saving avocados!
Sprinkling the top of the avocado in lemon juice and then wrapping tight in plastic wrap works for me. I don’t refrigerate it either.
Store the other half in a container with a piece or half of and onion – total magic!! ?
My sister covers hers in water and says they keep that way. I gave rubbed olive oil on the cut surface and wrap with plastic wrap.
You can freeze them and use later for quacamole.
Cut the avocado in half, then eat the half that the stone has come out of.
* * * LEAVE THE STONE IN THE HALF YOU ARE NOT EATING * * *
Seal the half avocado * with the stone in * in plastic wrap and stick in the fridge and it won’t go brown.
I started keto soup diet today and fell in love with the soup! It will be a staple recipe for me going forward.
This worked so effectively that not only was I utterly dumbfounded by how much weight I lost but also I shot a video about it and posted it on YouTube: https://www.youtube.com/watch?v=syEWJZxEbs0
I start talking about the keto soup diet at 2:18.
Thank you Mellissa for developing the diet! It worked amazingly, the soup is SO delicious – I’ve made it several times after finishing the 5-day diet.
Most importantly: now I know that if and when I ever need to lose a few pounds quickly, I can be sure that this 5-day diet is guaranteed to work and deliver results!
Best wishes and keep rocking,
RK from Worth in Progress
Well, I was able to do this for 3 days. The first day I forgot to put the basil in at lunchtime and remembered it for dinner, it did make a difference and was more flavorful. The second day, I just wasn’t all that hungry so I ate the eggs and bacon, then the egg salad with romaine. However, I couldn’t stomach having the soup again so I just skipped it. The 3rd day, I ate the eggs/bacon, tuna and celery, and soup for lunch. Then, just couldn’t do it anymore, I had to throw it away. I couldn’t handle the Swiss chard (now brown in the soup) and the chicken I used was a pre-cooked frozen (don’t do it, yuck). So, I would definitely cook my own chicken breasts and use those instead if I were to do it again. Either way, I lost 3 pounds in those 3 days and for the next 2 days I’ve just continued eating eggs, bacon, egg salad, tuna, celery – then adding in some Front Porch Pecans with Sea Salt (the best) for extra fat. Lost another 3 pounds in just a couple of days. I had been on a stall for about 2 weeks on Keto and I think I was eating too much cheese. So since the start of this soup diet and then continuing without cheese in my diet, the weight is literally falling off each day. I’m not even exercising and I sit at a computer all day.
Thanks Melissa for jump starting the weight loss and helping me get through my stall!
How would I modify this for my husband?
You wouldn’t. But if he felt he needed more, add a piece of bacon or an egg to breakfast got some additional protein.
This plan is already pretty high in protein. Especially with the snack, so some additional celery with the snack could work too.
I’ve been using IBIH recipes and meal plans on and off throughout my three year Keto journey and have mostly maintained my 70 pound weight loss! Finally getting around to posting to say thank you and share some love back to the community! :-)
I’m going to start this soup diet tomorrow because lately I’ve slacked off on portion control, have been eating for fun and not hunger, haven’t been careful to limit protein enough, and have gained 10 pounds. Time to get back on track! Here’s what I’m doing to modify the menu and why.
I’ve learned I do best with what I call Strictest Keto:
* count total carbs, not net – subtract only oat fiber and psyllium husk (totally insoluble, goes right through you) and the sweeteners (stevia, xylitol, and erythritol, which also don’t absorb or trigger insulin, though sweet tastes tend to encourage me to eat more than I should, so none of those during the soup kick-start!)
* limit to 20g carbs per day, with 7g total per meal (to keep blood sugar stable)
* maintain ratios of 75% fat, 20% protein, 5% carb (too high in protein and I stall or gain)
So how does this 5 Day Soup Menu work for me?
* I calculated the soup recipe myself to note total carbs: exactly 7 per bowl. Whee! My only substitutions are zucchini for the yellow squash and 1 Tbsp minced onion for the 1/4 fresh, ’cause that’s what I have on hand and I knew I wouldn’t use the rest of the fresh onion.
* The soup’s protein-to-fat ratio is too high in protein for me, even after using the USDA nutritional info for mixed meat chicken roasted with the skin on (which is what I plan to use instead of chicken breast), so I added three more Tbsp olive oil to the recipe and plan to add 1 Tbsp coconut oil when I eat each serving. That’s all it took to get the macros right for me.
* For breakfast, I’ll only eat 1/4 avocado because of the total-not-net carb thing.
That’s it! And another shout out to the folks who struggle to limit protein. I feel ya! It’s nuts how big restaurant serving sizes are in the US, and that has really skewed our sense of proportion. One serving of protein is only 3-4 ounces (or the size of a deck of cards). Most steaks are at least 12oz, 1/2 a roasted chicken (minus the bone) is around 17oz, and chicken breast is my worst enemy because one breast is at least two servings and they are very lean so I have to be careful to add more fat. Usually the combination of portion control and adding just one Tbsp of olive or coconut oil is enough to balance things out. (Once I learned that coconut oil trick, managing my macros became so much easier!)
I hope this helps. I never thought I’d want or need group support, but reading blogs like this and joining a couple of really positive online Keto groups was definitely a key to my success and my continued maintenance. Keto on! (Or Low Carb or Paleo or whatever you found that works for you!)
OMG!!! Thanks so much for this! I have THE HARDEST TIME with too much protein. I can’t eat eggs, and I have not been losing weight even though I keep my net carbs down to less that 20 a day. It’s so hard for me to eat something that doesn’t totally screw up my macros. I’m totally going to use your coconut or olive oil trick!
Thank you Danna for sharing this info. I too struggle with the protein – fat ratio and have gotten much to lazy about tracking my macros.
Take care!
Hi Melissa, I love the soup but I always struggle with water intake. Can the broth from the soup be included in my water intake? I premeasured my daily meals from the soup so I know how much broth is in each serving.
Love your site BTW!
Today is day 3 on the 5 day soup plan, I have followed it to a T , no cheating whatsoever and I am up 2 lbs this morning. :-( I am going to finish it out for sure but wanted to know if this is a common experience. I have been eating very low carb for 2 years but not strictly keto, I am 51 years old and I don’t work out consistently. I am not sedentary but would not be defined as uber active either. I gained 5lbs on vacation in June and haven’t been able to shake it. I was hoping this would give me a jump start but admittedly, I am so bummed today.
I feel ya! I just posted a note about how I do best with Strict Keto, what that means, and how I modified the 5 day soup plan (didn’t have to modify it much, actually) so I hope that helps. The other observations from my own experience I can share that might help:
* Bodies are weird! When I was losing a lot in the beginning of my Keto journey, I could go a couple of weeks with no movement on the scale, but during those two weeks my clothes would get loose. Then a couple of weeks would go by where the scale dropped but my clothes didn’t seem to fit any looser. That phenomenon is way more subtle when we’re down to the last 5-10 pounds.
* It’s common to fluctuate up and down as much as 5 pounds or so on a day to day basis, even when maintaining a steady weight overall. Water retention, sleep, stress, hormones, bowel movements, time of day, etc. all play a part. I try to only weigh myself once or twice a week, and always first thing in the morning after getting out of bed and going to the bathroom.
* In the end, it’s about wholesome clean ingredients for the rest of my life. I’m never going back to eating the carbs and crud that made me fat and sick anyway, so if I’m slow to lose my last 10 pounds (well, 20 now since I got too crazy with the snacking for a while) I won’t stress about it. :-) I’ll just dial back on the nuts and dairy for a while, and eat only when I’m actually hungry and not because it’s fun and tasty. Drink lots of water and trust that my body will balance itself out in the end.
I’ve never emailed a blogger in my life, but the snark from this author is such a turn off! Why would you insult your readers and all but call them stupid? Why not say “Unfortunately I receive many messages about substitutions, and I just cannot answer them all. But I encourage you to give your substitutions a try and let us know how it goes in the comments!”
Or, just don’t respond to the emails. No need to be rude to people who are taking the time to read your blog.
I, too, am turned off.
No need to be unkind. We’re all in this together, right? Melissa is a busy person as we all are. Give her a break. I don’t detect a snarky tone in her responses, only honest & frank feedback.
Agree!
I actually found her candour to be quite refreshing! Let’s face it, some people would rather ask a question and expect someone else to work out the answer than work out the answer for themselves. We’re here, on the internet, we’ve all got google, use it. She’s stating a fact, she doesn’t have the time to answer every question everyone asks. I for one appreciate the fact that she has taken the time to post this meal plan!
I appreciate her straightforward approach, but hey – I also love sarcasm. I generally find it very annoying to try to read through the comments section on blogs looking for others thoughts or results and finding it clogged up with comments that are clearly common sense OR Google could answer in a split second OR is a personal decision. There are millions of blogs, perhaps this particular one is not for you?
Same!
I agree. The author likes to use a lot of unessessary words in their recipes, (get to the point already!) so I can see why people would think the author would want to to spend time writing lengthy replies. I was looking for a good keto blog for inspiration but the tone of this one is so self indulgent and droning I’m going to keep looking…
Wow.
I think you’re awesome. Keep being you Melissa. Can’t wait to try this 5 day plan. I’m going to start on Monday and will report back!
Thank you ☺️
I love your candour Melissa, i can only imagine the volume of email you receive! Thank you!!!!
The person who wrote the ugly comment above clearly is an outlier. Your work and tone Melissa are awesome. Thanks for giving so much!
It is too bad that Harry is going to miss out on the terrific recipes on this blog. I admit that I did a double-take on one particular post which Mellissa made but, good grief, she is human.. My husband is diabetic and I am so very thankful for the excellent low carb recipes found here. My biggest regret with “I Breathe, I’m Hungry” is that I didn’t find this keto soup recipe 5 days ago. I am currently completing my fifth day on the Weight Watchers fat burning soup diet. I am pleased with the results, but this soup looks much more flavorable. I can’t wait to try it.
Maybe because common sense should come in to play at a point in time. I say this because I too have to answer alot of questions every day, that I shouldn’t have to. Take charge of your self and ask questions to gain knowlege instead of expecting someone else to do your thinking and decision making for you.
I dont like chicken breast. Is it ok to use thighs? Thanks!
Google the nutritional info on breasts and on thighs and decide for yourself if using thighs will work for you. The recipe calls for breasts.
Had to do a double take on my scale this morning!
My backstory.
I have been obese for 20 years. Closing in on 50, I decided to take off as much weight as possible in the last year of my 40’s. I am a retired MMA fighter and instructor. I am a highly disciplined professional, however, my diet has always alluded me. No matter how hard I have tried in the past to lose… I fail. I frequently break concrete blocks with my hands and have many black belts in very dangerous styles of the martial arts, but I haven’t been able to break through my weight issues. With the physical damage, I have endured over the last 30 years, I now have pain everywhere. Swelling everywhere. Arthritis everywhere. And, I have been quite concerned for my cognitive decline, as I have taken many severe blows to the head over the course of my martial arts career.
Being new to Keto–I have made many mistakes. In doing so, I learned I needed a regimented eating plan that would carry me from one week to the next. I wanted to save money on my grocery bill, save time in my kitchen, and cut calories. I am a voracious eater. Whatever meter exists in most to govern the amount of food they put in their bodies, does not exist in me. I’m being honest with myself for a change. I know I need help with portion control and until I gain control of that… I’m fighting a losing battle. I am not known for losing.
I found this site purely by accident. However, after what I saw at my weigh in this morning–I am convinced I was destined to find this glorious piece of work. My deepest heartfelt thanks to Mellissa Sevigny! This IBIH 5 Day Keto Soup Diet is quite literally a stroke of divine inspiration! As a result of this 5-day quest, I have learned how to set my cravings aside, trust in the process, follow the process–to the letter, and relax. This plan is delicious, nutritious, and a common sense application for breaking through some tough weight loss barriers.
I was looking for something easy, healthy, and practical. I found it here! Now, your site is my main bookmark. I am looking at next week’s shopping trip tomorrow and I am following your plans precisely.
I have enjoyed your frank and honest approach to this epidemic of obesity. This 5-day plan is a power punch in the face of stagnation and failure. Thank you for this crucial tool in helping me fight decades of losing and regaining the same weight over-and-over. This piece of work is not only genius, it is a powerfully effective secret weapon I will keep at the ready when my weight loss slows or stagnates. Now, for my weight loss total since starting this plan.
I just started day 4. I have lost 12 lbs. I was so stunned this morning, I almost spit out my Bullet Proof Coffee! So… I weighed again. Down 12 lbs. So… just to be sure, I moved my scales to a different part of the floor and checked to make sure the setting wasn’t off somehow. Down 12 lbs. in 4 days. I just can’t argue with those numbers. I know much of that was water, however, I have hypertension and any loss of water weight is a good thing for my health! I am also drinking 64oz. of water a day. So, I am staying hydrated. Been testing with Keto strips and my Keto numbers are strong! Other approaches I have taken haven’t yielded results anywhere near these!
Thank you for all you do, Mellissa Sevigny!
Please excuse my brevity I’m on my phone in the back of a taxi in El Salvador but wanted to say thank you so much for this and that I’m excited for you! Please keep us posted on your journey!
It worked i’ve lost 8.6lbs in 5 days. Just wanted to get back on track. The soup was easy te make and so were the eggsalade and tunasalade. I’m from the Netherlands and could not find swisschard or collard. I used turnip tops.
Thnk u Melissa
Hi Mellissa!
I am new to Keto for about 3 weeks now but have definitely frequented your web site for recipe ideas. Took your confetti salad to a picnic and EVERYBODY loved it! Looking forward to trying this 5 day plan out next week and will let you know how I do. Thank you for providing so much info it really helps us “beginners”.
It seems as if I am a Soup Diet Fail. From the beginning I was having a hard time. I struggled with when to eat ( I work third shift), and the thought of all that food. I just do not eat that much. I ate what I could the first day, and then the second I decided I would just cut out the soup at lunch. I felt good.. can tell my stomach isn’t as bloated and the scale says two pounds down.
The night of the second day I developed a headache. Popped a couple Advil and thought no more. But this is late evening now of my third day and my headache will not let up. I have tried everything. I have also had zero appetite. Struggled to drink my coffee and only ate half of the tuna portion before I laid down for the day.
Honest, I don’t like the way this makes me feel. I have felt nauseated from the start, probably due to feeling like I had to eat so much. Not sure. Perhaps I will try another route to this. The Egg thing reads like something I could do. We shall see. If not, I have had success with Whole30 in the past.
Just thought I would share my experience. As I am sure now that Keto is not for everyone.
Sounds like you had the keto flu and the headache is likely from detoxing off of sugar, gluten, dairy, and who knows what else all at once. Totally normal. Depending on how carb heavy your diet was before trying the soup diet you won’t feel better until the fourth day. The soup diet is a detox plan beyond regular keto. This doesn’t mean keto isn’t for everyone or even not for you – this is a major detox and you just didn’t do it long enough to get over the hump and experience the benefits. You may want to try regular keto using my three day keto kickstart and the the keto weekly meal plans which don’t detox you off of dairy and sweeteners, just off of gluten and carbs.
Thank you for taking the time to respond. One more day and I would have made it!! Gah! *shakes fist* Oh well. I really could not take the nausea. I have read over the three day keto kickstart and am interested in trying this. I will for sure give Keto a shot.
Also, would like to say I enjoy your keto for life cookbook. The recipes are easy to follow and (from what I have tried) are delicious. :)
Here’s a Swampy Substitute from Houston – Replace the chard with collard greens, use turnips, and sub the vinegar for Crystal Hot Sauce. Double the bacon. I just keep adding homemade chicken stock (used rotisserie chickens and I make a boatload of broth from the carcasses and a bulb of garlic). This only really works if you double up the recipe for a big pot, I made this soup for my hubby and I after some summertime derailment. Delicious, and it got be debloated in a day!
OK, I made this soup a few weeks ago and I did ate for 5 days. I lost 7 lbs and kicked off my return to keto in a great way. Honestly by day 5 I could barely eat the soup, and I think it’s the swiss chard. Just not my thing. Next time I will change the recipe being very careful about carb count in the veggies (I loved the jicima – celery root was woody so I’ll look for a better one). I binged on salad the first day off the soup, which caused it’s own problems, but I love veggies so much. In a couple weeks I’m gonna try the egg fast, then I’ll “re-imagine” the soup and see how it goes. Thanks for you recipes and encouragement.
This soup is so good! I’ve been making a pot every other week and taking it to work. Fills me up and keeps me satisfied.. thank you!!
Hi there, I started the 5 day soup diet today. I made the soup yesterday and it’s drlivious. Full disclosure, I wasn’t familiar with almost any of the veggies. Bless the stickers in Kroger for being patient. I’ll update Saturday with my outcome. Melissa, I love your website. I’ve tried at least a half dozen recipes on your site and I’ve loved them all!
Until Saturday…:)
I see the ingredients but HOW do you make it
Click the link for the Turbo Atkins Keto Soup…the directions are there.
Hi Melissa,
I love avocado but it makes me breakout. Can you suggest a good substitute?
Thank you!
Is there a spot to a printer friendly version of the 5 day soup plan?
Im wondering the same. I need to be able to write all over it and my iPad won’t let me print the page for some reason.
Cut and paste it into a blank document, pages, or new note