For four weeks, my world revolved around powdered porridge, mint chocolate milkshakes, and dehydrated Thai green curry. These long-life sachets, resembling astronaut food, replaced my usual crisps, sandwiches, and salmon salads. This is the reality of the 'soup and shake' diet, a total meal replacement plan pioneered by the NHS to manage and even reverse Type 2 diabetes.
What Exactly Is the NHS 'Soup and Shake' Diet?
The nutrition strategy gained prominence after clinical studies demonstrated its potential. The protocol involves 12 weeks of completely substituting normal food with specially formulated, low-calorie products, followed by a careful reintroduction of regular meals. The dramatic weight loss this induces can put Type 2 diabetes into remission.
While meal replacement brands like SlimFast have existed for decades, the NHS's adoption of the approach in 2020 brought it into the mainstream. By the 2024-5 period, record numbers—over 13,000 patients—were prescribed these products by the health service. Its use has also spread beyond diabetic patients to those seeking straightforward weight loss, positioning it as an alternative to lifelong, expensive injections like Ozempic or Mounjaro.
As a busy parent with a demanding job, the simplicity appealed to me. Traditional dieting, with its meticulous weighing and planning, had always led me back to easy snacks like tortilla chips. The promise of a no-thought, prescribed eating routine was compelling, even if I was initially sceptical about its sustainability.
A Month of Meals from a Sachet: My Personal Trial
Without a Type 2 diabetes diagnosis, I wasn't eligible for an NHS prescription. Instead, I used products from The 1:1 Diet by Cambridge Weight Plan, the brand that supplied the meals for the original NHS studies. My husband joined the experiment, motivated by a wardrobe increasingly filled with larger shirts.
We followed 'Step 2' of the plan: 800 calories per day, comprising three meal replacement sachets and one 200-calorie 'real' dinner. Our consultant, Gemma Renwick, warned the first few days would be the hardest, promising increased energy thereafter.
The reality was a rollercoaster. Day two saw my husband feeling so weak he could barely stand—a swift intervention with an extra porridge sachet solved the 'hunger' issue he'd denied. I battled lethargy and intense thirst, likely from the concentrated vitamins, and became inseparable from a giant bottle of cucumber-infused water.
Yet, after the initial hump, a strange liberation set in. By day six, I felt momentum. By day nine, I was 3kg lighter and surprisingly satiated. The products, engineered for fullness, worked. However, by the third week, willpower waned; a splash of milk in coffee or a 99-calorie snack pack felt like major rebellion.
The results, however, were undeniable. After 30 days, we had each lost over 8kg (more than a stone). The rapid change felt slightly ridiculous, but undeniably effective.
Expert Verdict: Is It Safe and Healthy?
To understand the health implications, I spoke to Nichola Ludlam-Raine, a registered dietitian with over 13 years of NHS experience. She affirmed the diet's value as a short-term 'reset' for specific clinical goals.
"It gives fast, predictable weight loss, which quickly improves blood glucose," she explained. "This helps with motivation, making people more likely to continue with other lifestyle changes, like returning to the gym." She also highlighted the psychological benefit of removing 'decision fatigue' around food.
However, she cautions that such restrictive plans are best undertaken with medical supervision. They are unsuitable for those with a history of disordered eating, or who are pregnant, breastfeeding, or under 18. For significant weight loss, she advises starting at a higher calorie limit to allow room to adjust later.
My own experience ended abruptly when a severe virus necessitated antibiotics. Nichola suggested this wasn't solely due to the diet but acknowledged she would have recommended a higher calorie intake from the start.
The Ultra-Processed Elephant in the Room
My biggest reservation centred on ingredients. The meals are unequivocally Ultra-Processed Foods (UPFs), containing emulsifiers and additives that have raised concerns about gut health. The lack of fibre also commonly causes digestive issues—the company even sells a branded 'fibre' supplement to counteract this.
Nichola offered a nuanced perspective, comparing these meal replacements to medically formulated gluten-free foods. "The NHS wouldn't do it unless it worked," she stated. "It's a risk-versus-benefit calculation. If someone reverses Type 2 diabetes, the benefits of avoiding nerve damage, eye damage, and other complications far outweigh the risks of short-term UPF consumption. The gut microbiome can bounce back once fibre is reintroduced."
Final Takeaways: Who Is This Diet For?
The 'soup and shake' diet is a powerful tool with a clear niche. It is most appropriate for:
- Those with a clinical goal, such as managing or reversing Type 2 diabetes.
- Individuals needing to lose weight quickly for a procedure like surgery or IVF.
- People who struggle profoundly with food choices and portion control, for whom the structure provides necessary scaffolding.
It is a cheaper alternative to lifelong weight-loss injections, though not free unless prescribed. For me, it was a reset that proved I could manage on smaller portions. While I'd consider it again, for now, the simple joy of chewing a proper pizza—perhaps with a side of homemade soup—is victory enough.
My tips for anyone considering it: Start on a quiet week, stock a variety of flavours, invest in a good blender to avoid lumps, and drink water relentlessly. And always, consult a healthcare professional first.
