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Adding just one bowl of soup each day to Dr. Oz’s System 20 plan supercharges the body’s fat-burning systems. And, best of all, you’ll still be able to indulge in holiday treats, since Dr. Oz’s protocol calls for enjoying one “cheat day” each week to give your metabolism a boost.

In addition to enjoying meals between 11 am and 7 pm, Dr. Oz’s plan is pretty simple: Start the day with a cup of coffee or tea blended with 1 Tbs. of MCT oil. Since the brew is carb-free and loaded with healthy fats, it won’t break your fast—and the ingredients are proven to work synergistically to ward off hunger and boost energy so you can breeze through your morning while reaping the many health benefits of intermittent fasting.

Around 11 am, you’ll dig into a bowl of soup loaded with at least

1⁄2 cup of beans and 1 cup of greens as well as 3 oz. of protein from chicken, beef, tofu or even more beans. Dinner can be another soup creation or a sensible solid meal, as long as you include 1⁄2 cup of beans, 1 cup of greens and 3 oz. of protein on your plate.

You can also nosh on 1⁄2 cup of berries as a snack or for dessert, and if you’re hungry between meals, go for healthy low-carb options like olives, nuts, cheese and hard-cooked eggs. “It’s super-easy,” Dr. Oz has promised. “This is about having a system to live your best life.”

Worried about the time it takes to prep and cook slimming soup? Try some of the time-saving tips FIRST readers shared with us: “I swear by the InstaPot,” says 73-year-old Karen Evans, who lost 92 pounds and cured chronic knee pain by eating more soup throughout the week. “I also rely on rotisserie chicken—you can get three or four bowls of soup out of each

chicken!” Many women who have had success with this strategy also recommend preparing two or three large batches of soup on the weekend to reheat and enjoy throughout the week. (See Step 5 below for advice about storing your soup in the fridge or freezer.)

When you’re truly pressed for time, you can also pick up soup on the go. Try a bowl of Tuscan White Bean Soup from Au Bon Pain or a bowl of Ten Vegetable Soup and a Green Goddess Cobb Salad from Panera. Shopping the supermarket? Go for Progresso’s lentil soup, Amy’s black bean vegetable soup or Pacific Foods’ split pea soup—just stir in two handfuls of leafy greens or enjoy a side salad with each.