Leek Soup Diet | U.S. News & World Report Diets | Diet & Fitness


Although leeks are a nationwide emblem of Wales, it was the French who made them right into a food regimen fad.

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These tall, white and inexperienced crops are a root vegetable within the allium household (which incorporates garlic, chives and onions). Leeks include numerous organosulfur compounds, that are natural molecules containing sulfur. These compounds are what give allium greens their robust odors. However in addition they supply robust antioxidant and anti inflammatory properties, which might help the immune system and general well being.

Lisa Younger, a vitamin advisor and writer of “Lastly Full, Lastly Slim” and “The Portion Teller Plan,” says that “leeks are wealthy within the antioxidants kaempferol and allicin, which may also help struggle oxidation resulting in persistent illness.” Oxidation is the method by which cells could be broken attributable to day by day put on and tear or publicity to toxins.

Antioxidants assist fight this course of, and are thought to cut back the danger of ailments like diabetes, coronary heart illness and most cancers.

With a milder taste than onions or garlic, however nonetheless a little bit of pungent chew, leeks work properly in a variety of dishes. But it surely’s the water used to boil them that’s the core side of the leek soup food regimen.

What Is the Leek Soup Food regimen?

The leek soup food regimen, and extra particularly the soup itself, is typically known as magic leek soup. Reportedly, generations of French ladies have used it as a quick-start weight reduction device that mimics fasting and may also help dieters shed a number of kilos rapidly.

Each magic leek soup and the leek soup food regimen strategy to weight reduction have gained renewed consideration after being talked about in season two of the favored Netflix present “Emily In Paris.”

The way it Works

This food regimen is all concerning the soup, which is actually simply the water used to boil the leeks.

The recipe couldn’t be a lot easier: lower the inexperienced ends and the stringy roots of the leeks off and discard them. Slice the white part of the leek lengthwise, and rinse beneath working water to take away any soil which will have lodged between the layers.

Put the leeks in a big pot and canopy them with water. Carry to a boil, then decrease the warmth and let simmer for 20 to half-hour.

As soon as the leeks have cooked, pour off the liquid and reserve it – that’s your leek soup. “The food regimen requires consuming 1 cup of leek soup each two to 3 hours for 48 hours,” Younger says.

If you happen to’re very hungry, you possibly can eat a half-cup of the cooked leeks themselves, however the basic concept is to forgo stable meals for the 48 hours and drink solely the soup in the course of the two-day fasting interval that constitutes the leek soup food regimen.

Some recipes name for including some flavorings, reminiscent of salt, lemon or parsley. Nora Minno, a New York Metropolis-based licensed private coach and registered dietitian with plant-based protein shake firm Soylent, says that some recipes might counsel “including spices or cream to make the broth style higher whereas nonetheless being very low-calorie.” However naturally, cream is a high-calorie, high-fat product, so that you’ll want to manage how a lot you add in order for you the fast weight reduction the leek soup food regimen guarantees.


  • Can jumpstart weight reduction. By not taking in stable meals for 2 days, most individuals will naturally lose a number of kilos right away.
  • No counting carbs, factors or energy.
  • A clearly outlined plan with recipes.


  • Extremely restrictive.
  • Not a long-term or sustainable strategy to vitamin or weight reduction.
  • Lacks in-depth dietary steerage.
  • Potential for monotony until you customise your soup.
  • Consuming out is restricted.
  • You’ll seemingly get hungry.
  • Unsafe for some individuals, reminiscent of these with a historical past of consuming problems.
  • Little analysis to again it up.
  • Falls brief nutritionally.

Well being Advantages of the Leek Soup Food regimen

If in case you have weight problems or are carrying extra weight, dropping pounds could also be advisable as it will probably affect quite a few different well being metrics. Whereas there’s not loads of scientific proof out there to help using the leek soup food regimen for general well being enhancements, there are some well being elements that could be influenced by the burden loss that some dieters expertise whereas utilizing the leek soup food regimen.

Attainable advantages related to the leek soup food regimen might embrace:

A cup of leek soup broth comprises about 15 energy, and since it’s all you’ll be ingesting for 48 hours, you might drop a number of kilos. This weight reduction could also be primarily from water weight since you’re not consuming stable meals; as quickly as you begin consuming stable meals once more, these misplaced kilos might creep again on.

That stated, a 2014 examine famous that soup-eaters had a decrease danger of weight problems and that they tended to devour higher-quality meals. Consuming a low-calorie soup previous to a meal can cut back starvation when the second course arrives, which might result in decrease general calorie consumption and weight reduction. What’s extra, as a result of leeks are made up of greater than 80% water, they may also help you are feeling fuller with much less quantity of meals.

Leeks even have a gentle diuretic impact, which means they’ll aid you flush out extra fluid through elevated urine output. This may also help you see a direct lower in weight, propelling some dieters right into a extra sustainable, long-term weight reduction program.

Whereas the leek soup food regimen gained’t supply lasting weight reduction, many individuals use it as a method of resetting or “detoxing” when beginning a brand new food regimen. Some leek soup food regimen lovers consider that by eliminating practically all meals for a time period, they may give their digestive tract an opportunity to relaxation and reset, however there’s not a lot proof to again up this declare.

Antioxidants struggle oxidative stress in cells. That’s the day by day wear-and-tear stress that our our bodies endure every single day. Some research have indicated that diets excessive in antioxidants and flavonoids (a sort of antioxidant) like these present in leeks and different allium greens can decrease oxidative stress and the systemic irritation it causes. This will likely, in flip, decrease the danger for sure ailments reminiscent of coronary heart illness, diabetes and a few cancers.

Lowered irritation can be related to delayed onset of Alzheimer’s illness and different types of dementia, or maybe compounds in allium greens would possibly someday be used as a therapy for dementia; a 2015 examine performed in India famous that allicin, a molecule present in garlic and different allium greens, confirmed potential to ameliorate the decline of cognitive operate and reminiscence in Alzheimer’s illness sufferers.

Consuming Out and Particular Diets

You gained’t be consuming out whereas on the leek soup food regimen, as solely leek soup is permitted in the course of the 48-hour interval over which the food regimen takes place. The soup is of course vegetarian, vegan and gluten-free. It’s additionally dairy-free, until you add cream, milk or one other dairy product to your recipe.

Youngsters, pregnant individuals and people with an consuming dysfunction or a historical past of disordered consuming ought to keep away from this food regimen, as any tremendous restrictive strategy to meals consumption could cause an exacerbation or relapse of signs. Athletes and people who find themselves very lively must also be cautious, and this food regimen gives only a few energy to gas bodily exercise.

Well being Dangers of the Leek Soup Food regimen

Many nutritionists pan the leek soup food regimen as a fad or gimmick that leaves dieters hungry and extra more likely to rebound with binge consuming after the 48-hour quick has ended.

Younger says the leek soup food regimen “will not be a sustainable strategy to weight reduction.”

Minno agrees that “the leek soup food regimen will not be a completely sound strategy to weight reduction, though weight reduction will most probably happen when following this food regimen.”

Gaby Vaca-Flores, a registered dietitian and founding father of Glow+Greens, a vitamin and skincare consultancy based mostly in Santa Monica, California, says that as a result of a typical serving of leek soup can vary between 15 and 25 energy, “if you’re a cup of leek soup each two to 3 hours throughout a typical consuming window, you’ll solely devour 90 to 300 energy per day. Consuming such small quantities of energy, even when it’s just for 48 hours, could be dangerous and might be indicative of disordered consuming habits.”

She says it will probably additionally “trick your physique into pondering that ‘I’m fasting’, which is able to solely result in momentary water weight reduction, not fats.”

That stated, “leeks are very wholesome and include helpful vitamins,” Younger says. As an alternative of choosing the leek soup food regimen, she recommends harnessing the well being advantages of leeks by including them to a “extra balanced food regimen together with portion-controlled meals from all the meals teams for long-term weight reduction.” Put merely, whereas the leek soup food regimen might not be an excellent selection for lasting weight reduction, leeks are a terrific addition to any balanced food regimen.

Reda Elmardi, a New York Metropolis-based registered dietitian and proprietor of thegymgoat.com, a web based coaching useful resource, notes that leeks are cheap, versatile and “simple to develop from seed and are an excellent addition to any backyard.”

And, as Vaca-Flores says, “there are various methods to take pleasure in leeks aside from in soup. I like to recommend roasting, steaming or tossing them right into a salad.” Including extra leeks to your food regimen will aid you enhance your consumption of helpful vitamins with out including too many energy.


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