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5 soup recipes that can help you lose weight

Soup can easily be an ally in the weight loss process.

Consumption of soup is often associated with the concept of “weight loss”, which can make sense if some important strategies regarding soup composition are followed.

Basically, soup consists of cooking vegetables in water. You can also add fats, like olive oil, at the end of cooking.

Other ingredients can also be added in addition to the vegetables, according to the taste and purpose of each person.

In addition to all the nutrients the soup gives you, as a well balanced soup will increase the amount of vitamins and minerals in your diet, it will help you increase your hydration levels and, when consumed at the beginning of lunch and/or dinner, it can increase the effect of satiety:

 “(…) consuming low-energy-dense soup in a variety of forms at the start of a meal can reduce subsequent food intake, leading to significant reductions in total energy intake at the meal.”

In some cases, soup may even replace the main course.

But if weight is your concern, if you don’t want to gain weight or if you really want to lose weight, so that the soup is an added value during this process, it should consist of only vegetables, so that the caloric density is low.

See some tips on the best ingredients and my selection of soup recipes to help you prepare balanced and delicious soups!

Ingredients to avoid in a soup when the goal is to lose weight

When carbohydrates are added, such as potatoes, or legumes, such as beans or even meat, the energy value of the soup increases enormously and, this way, may hinder the process of weight loss.

Daily energy intake tended to be lower on days of soup ingestion compared to the solid foods or no-load days (…)”

Then the question arises: what should I put in a soup, when my goal is to lose weight?

The best selection of ingredients and other tips:

The soup should contain vegetables such as:

  • Zucchini
  • Pumpkin
  • Chayote
  • Onion
  • Carrot
  • Cabbage
  • Leeks
  • Lettuce
  • among others

The amount of olive oil should be controlled and added only when the soup is cooked.

No meat should be added in cooking, because it will increase the amount of fats in the soup.

5 soup recipes that can help you reduce your weight

Discover the recipes that I’ve prepared for you to help you during weight loss.

You can consume them hot or cold, so regardless of the season, they will be a good option!

Onion soup

onion

Ingredients:

  • 3 medium zucchinis
  • 3 medium onions
  • 1 medium carrot
  • 1 medium leek
  • 1 garlic
  • 1 tablespoon of olive oil

Preparation:

Cut the zucchinis, carrot and leek. Let it cook with about half a liter of water, for 30-40 min.

Add the garlic and blend with a hand blender.

Add the onion rings and cook until translucent.

When cooked, add the olive oil, turn off the heat and serve the soup.

Spinach soup

spinach

Ingredients:

  • 150g of pumpkin
  • 200g of spinach
  • 1 onion
  • 1 tablespoon of olive oil

Preparation:

Cut all vegetables. Add half a liter of water and let it cook for about 30-40 minutes.

Blend, and let it cook 2-3 min, add the olive oil, and serve.

Carrot soup

carrots

Ingredients:

  • 150g of pumpkin
  • 200g of carrot
  • 1 onion
  • 1 tablespoon of olive oil

Preparation:

Cut all vegetables. Add half a liter of water and let it cook for about 30-40 minutes.

Blend, and let it cook for 2-3 min, add the olive oil, and serve.

Broccoli soup

broccoli

Ingredients:

  • 150g of chayote
  • 100g of carrot
  • 1 onion
  • 150g broccoli
  • 1 tablespoon of olive oil

Preparation:

Cut the chayote, carrots and onion. Add half a liter of water and let it cook for about 30-40 minutes.

Blend and let it cook for 2-3 min.

Add the broccoli, cut into small pieces, add the olive oil, and serve.

Apple and Ginger soup

apples

Ingredients:

  • 3 medium apples
  • 100g of carrot
  • 100g of pumpkin
  • 1 onion
  • Grated ginger
  • Salsa q.b
  • 1 tablespoon of olive oil

Preparation:

Cut two apples, the carrots, the pumpkin and the onion. Add half a liter of water and let it cook for about 30-40 minutes.

Blend, and add the third apple, cut into small cubes, and the grated ginger.

Add the olive oil and salsa, and serve.

There are many recipes for delicious soups, which you can and should add to your daily life.

Consumption of soups has several advantages, such as:

  • Improves intestinal transit, thanks to the presence of fibers from vegetables
  • Increases fluid intake, not only because of the water used to cook the vegetables, but also because of the presence of minerals and vitamins in the vegetables
  • Increases satiety

Do you know why? Because of the viscosity formed between the water and the vegetables and the size of the particles.

See how:

“There are a number of physiological mechanisms that may be involved in the satiating effects of soup. While liquids empty from stomach at a faster rate than do solids, viscous solutions with particles of varying size may differentially influence gastric distension and gastric emptying rate (Read & Houghton 1989, Vincent et al., 1995). Increased gastric distension and decreased rate of gastric emptying have been shown to be associated with enhanced sensations of satiety (Geliebter et al., 1992).”

  • It’s an easily digestible dish
  • It’s an inexpensive and very easy to prepare meal

But attention! You need other nutrients, such as protein and carbohydrates, so you shouldn’t constantly deprive yourself of these macronutrients.

Soups can be a help during this process and can replace one of the meals of your day, such as dinner, as long as you don’t have much activity after that meal.

But as you can see, it’s also effective when consumed before meals, because it’s a good strategy to help you decrease the amounts of the next meal.

Don’t forget that weight loss is a marathon and not a sprint, so motivation and patience are necessary. Take advantage of these tips to stay focused on your goal.

Comments

The information included in this article concerns the authors opinion only.

About Ângela Ferreira

Ângela Ferreira
Ângela Ferreira is a nutritionist. She has a degree in Nutrition Sciences and she is doing a Master's degree in Consumer Sciences and Nutrition. She currently works in Sports Nutrition and Clinic Nutrition. Her goal is to actively participate in changing the population's eating habits and to demonstrate that healthy eating can be simple and practical.

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