Leek Soup Diet: Meal Plan, Food List and Tips | The best diets | Diet and fitness

Although the leek is a national emblem of Wales, it was the French who made it a diet fad.

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These tall, white, green plants are root vegetables in the allium family (which includes garlic, chives, and onions). Leeks contain a lot of organosulfur compounds, which are sulfur-containing organic molecules. These compounds are what give allium vegetables their strong aroma. But they also provide powerful antioxidant and anti-inflammatory properties, which can support the immune system and overall health.

“Leeks are rich in the antioxidants kaempferol and allicin, which can help fight oxidative stress that leads to chronic disease,” says Lisa Young, a nutrition consultant and author of Finally Full, Finally Skinny and The Micro-Disruptor Plan. Oxidation is the process by which cells can be damaged by daily wear and tear or exposure to toxins.

Antioxidants help combat this process, and are thought to reduce the risk of diseases such as diabetes, heart disease, and cancer.

With a milder flavor than onion or garlic, but still a bit of a pungent bite, shallots work well in a range of dishes. But the water used to boil it is the essential aspect of the leek soup regimen.

What is the leek soup diet?

The leek soup diet, and more specifically the soup itself, is sometimes referred to as magic leek soup. That being said, generations of French women have used it as a quick weight-loss tool that mimics fasting and can help dieters shed a few pounds quickly.

The magic leek soup and the leek soup diet approach to weight loss gained renewed attention after they were mentioned in the second season of the popular Netflix show “Emily In Paris.”

How it works

This diet is all about soup, which is basically just the water used to boil the leeks.

The recipe couldn’t be much simpler: cut the green ends and stringy roots of the leeks and discard them. Cut the white part of the leeks lengthwise and rinse them under running water to remove any soil that may be stuck between the layers.

Put the shallots in a large saucepan and cover with water. Bring the mixture to a boil, then reduce the heat and simmer for 20 to 30 minutes.

As soon as the leeks are cooked, pour out the liquid and reserve – this is leek soup. “The diet requires drinking one cup of leek soup every two to three hours for 48 hours,” Young says.

If you are very hungry, you can eat half a cup of cooked shallots themselves, but the general idea is to give up solid foods for 48 hours and only drink soup during the two-day fasting period that makes up the leek soup. diet.

Some recipes require the addition of some flavoring, such as salt, lemon, or parsley. Some recipes might suggest “adding seasoning or cream to make the broth taste better while still being low in calories,” says Nora Mino, a certified personal trainer in New York City and a registered dietitian with Soylent Plant-Based Protein Shake. But the cream is naturally a high-calorie and fat product, so you’ll need to control how much you add if you want the quick weight loss that the leek soup diet promises.


  • It can stimulate weight loss. By not eating solid foods for two days, most people naturally lose a few pounds right away.
  • It doesn’t count carbs, points, or calories.
  • Clearly defined plan with recipes.


  • Too restricted.
  • It is not a long-term or sustainable approach to nutrition or weight loss.
  • Lacks in-depth nutritional guidelines.
  • The potential for monotony unless you customize your soup.
  • Eating out is limited.
  • You will likely feel hungry.
  • Unsafe for some people, such as those with a history of eating disorders.
  • A little research to back it up.
  • Nutritionally deficient.

Health benefits of leek soup diet

If you are obese or overweight, losing weight may be advised as it may affect a number of other health measures. Although there is not a lot of scientific evidence to support the use of the leek soup diet to improve overall health, there are some health factors that may be affected by the weight loss experienced by some dieters while using the leek soup diet.

Potential benefits associated with the leek soup diet may include:

A cup of leek soup broth contains about 15 calories, and because that’s all you’ll eat for 48 hours, you could lose a few pounds. This weight loss may be mainly due to the water weight because you are not eating solid foods; Once you start eating solid foods again, those lost weight may creep in again.

However, a 2014 study indicated that soup eaters are less likely to be obese and tend to eat higher-quality foods. Eating a low-calorie soup before a meal can reduce hunger when the second cycle arrives, which can lead to lower overall calorie intake and weight loss. Moreover, since leeks are made up of more than 80% water, they can help you feel full with less food.

Leeks also have a mild diuretic effect, which means that they will help you eliminate excess fluids by increasing urine output. This can help you see an immediate weight loss, which leads some dieters to a more sustainable, long-term weight loss program.

While the leek soup diet won’t offer permanent weight loss, many people use it as a way to recycle or “detoxify” when starting a new diet. Some leek soup diet enthusiasts believe that by cutting out almost all foods for a while, they can give the digestive system a chance to rest and reset, but there isn’t a lot of evidence to support this claim.

Antioxidants fight oxidative stress in cells. This is the daily stress our bodies are exposed to every day. Some studies have suggested that diets high in antioxidants and flavonoids (a type of antioxidant) such as those found in leeks and other allium vegetables can reduce oxidative stress and the systemic inflammation that it causes. This, in turn, may reduce the risk of certain diseases such as heart disease, diabetes, and some types of cancer.

Reduced inflammation is also associated with delayed onset of Alzheimer’s disease and other forms of dementia, or perhaps compounds in allium vegetables could one day be used as a treatment for dementia; A 2015 study in India indicated that allicin, a molecule found in garlic and other allium vegetables, showed the potential to improve cognitive function and memory decline in Alzheimer’s patients.

Eating out and special meals

You will not eat out while on the leek soup diet, as only leek soup is allowed during the 48-hour period that the diet is on. The soup is naturally vegetarian, vegan, and gluten-free. It’s also dairy-free, unless you add cream, milk, or another dairy product to your recipe.

Children, pregnant women, and those with eating disorders or a history of eating disorders should avoid this diet, as any overly restrictive approach to eating can cause symptoms to worsen or relapse. Athletes and very active people should also be careful, this diet provides very few calories to fuel physical activity.

The health risks of the leek soup diet

Many nutritionists prepare the leek soup diet as a fad or gimmick that leaves dieters hungry and more likely to be refreshed with binge eating after the 48-hour fast is over.

The leek soup diet “is not a sustainable way to lose weight,” Young says.

Mino agrees, “The leek soup diet is not a completely healthy way to lose weight, although weight loss will likely occur when you follow this diet.”

Since a typical serving of leek soup can range from 15 to 25 calories, says Gaby Vaca-Flores, a registered dietitian and founder of Glow + Greens, a nutrition and skincare consultancy based in Santa Monica, California, a cup of leek soup every two hours to Three hours during a typical eating window, you’ll only consume 90 to 300 calories per day. Consuming such small amounts of calories, even if only for 48 hours, can be harmful and could indicate an eating behavior disorder.”

It can also “trick your body into thinking ‘I’m fasting,'” she says, which will only lead to temporary loss of water weight, not fat.

However, “leeks are very healthy and contain beneficial nutrients,” says Young. Rather than opting for a leek soup diet, she recommends harnessing the health benefits of leeks by adding them to a “more balanced diet including portion-controlled foods from all food groups for long-term weight loss.” Simply put, while the leek soup diet may not be a great option for permanent weight loss, leeks are a great addition to any balanced diet.

Reza Al-Mardi, a New York City-registered dietitian and owner of thegymgoat.com, an online training resource, notes that leeks are inexpensive, versatile, and “easy to grow from seed and are a great addition to any garden.”

As Vaca Flores says, “There are many ways to enjoy leeks other than soup. I recommend roasting them, steaming them, or stirring them into a salad.” Adding more leeks to your diet will help you increase your intake of beneficial nutrients without adding a lot of calories.

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