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Soup in a Weight Loss Diet

Watery foods, such as soups, can help you lose weight because of their low calorie density, or relatively low number of calories compared to their serving size. Individuals who eat clear or broth-based soups may have a better chance at controlling their weight.

Nutritional Benefits

Add nutrient-dense, low-calorie ingredients to get some of your essential vitamins and minerals from soup. When you are reducing your food intake as you try to lose weight, it can be difficult to get all of the nutrients you need if you do not emphasize healthy food choices. Your soup can include foods such as carrots, for potassium and vitamin A, barley, a whole grain with niacin, lentils, which have iron, or chicken breast, which provides vitamin B-12.

 Soups Should I Eat for Weight Loss

It’s better to avoid rich soups that are laden with cream and instead opt for low fat and low calorie choices such as vegetable, tomato, mushroom, chicken and carrot soups. A healthy vegetable soup will also help you get the recommended 5 a day portions of fruit and veg in your diet.

Opting for soup as a starter when you’re eating out whilst trying to lose weight may also be a good idea, helping you to eat less of the main course – and filling you up so you don’t have room for dessert.

1.Black Bean Soup

Saute 1 chopped onion, 1 tablespoon cumin, and 4 minced garlic cloves in 2 tablespoons olive oil.

Add 3 1/2 cups low-sodium chicken broth, 3 chopped tomatoes, one 15-ounce can black beans, and one 1.4-ounce can diced green chili peppers. Bring to a boil, cover, and simmer 5 minutes.

Add 1 tablespoon snipped fresh cilantro. Garnish soup with crushed tortilla chips.
245 calories, 10g protein, 34g carbohydrate, 11g fat (1g saturated), 8g fiber.

2.Pumpkin Soup

Saute 2 slices chopped bacon and 1 chopped onion; drain fat.

Add one 29-ounce can pumpkin, 3 1/2 cups low-sodium chicken broth, 1 cup applesauce, and 2 teaspoons ground ginger.

Add salt and pepper; bring to boil. Simmer.

Add 1/2 cup light sour cream.
241 calories, 7g protein, 29g carbohydrate, 12g fat (5g saturated), 7g fiber.

3.Mushroom Soup

Saute 1 thinly sliced red onion and 1 pound sliced fresh mushrooms in 3 tablespoons butter.

Add 3 1/2 cups low-sodium beef broth, 3 cups water, and 2 envelopes onion-mushroom soup mix, and bring to a boil.

Simmer 5 minutes.

Add 2 tablespoons dry sherry.
177 calories, 7g protein, 14g carbohydrate, 10g fat (6g saturated), 2g fiber.

4.Chunky White Bean

Saute 12 ounces lean ground turkey breast and 1 chopped onion in 1 tablespoon olive oil; drain fat.

Add two 15-ounce cans great northern beans, one 16-ounce jar green salsa, 1 3/4 cups low-sodium chicken broth, and 1 1/2 teaspoons cumin.

Simmer, covered, 15 minutes.
383 calories, 38g protein, 53g carbohydrate, 3g fat (1g saturated), 12g fiber.

5.Tomato & Turkey

Combine 3 1/2 cups low-sodium chicken broth, 2 cans diced tomatoes with onions and garlic, 2 teaspoon fajita seasoning, and pepper.

Cover and simmer 10 minutes; add 2 cups chopped smoked turkey breast. Heat through.

Add 1 tablespoon snipped fresh cilantro.
170 calories, 19g protein, 19g carbohydrate, 1g fat (0g saturated), 2g fiber.

Soups to Avoid

Soup will not help you lose weight if it is high in calories and not very filling. The Centers for Disease Control and Prevention suggests that you avoid soups with cheese, such as cheddar cheese or broccoli and cheese soup, as well as cream-based soups, such as cream of mushroom, cream of tomato or clam chowder. If you order soup in a restaurant and it comes in a bread bowl, save yourself hundreds of calories by refraining from eating the bread bowl. Also skip croutons, noodles, cheese or other high-calorie toppings.

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