soup to reduce weight

We all love soups… they are delicious, healthy and do not add too many calories. While there are various soups made with a variety of ingredients, some soups are healthier than others. In contrast to other drinks which are sugar based, a soup is a low calorie high nutrient meal with lot of vitamins and minerals.

The attempt here is to prioritize five varieties of soups that are more beneficial to people seeking to lose weight.

Soups are generally considered as suppressors of appetite as the liquids and solids present in them reduce hunger.

Vegetable soup

Mixed vegetable soup are low in calories and when consumed before regular meals, it gives a sense of full stomach and the meal intake is substantially reduced. Because of this, the total food intake is minimized which assists in weight reduction.

A soup rich in potassium binds the excess sodium and due to this, excess fluid in the body is eliminated. The bloating due to salty intake is avoided by consuming vegetable soups. Consumption of vegetable soups not only reduces the overall food intake per day but also provides necessary nutrients to the body.

Those of you seeking to lose weight can simply substitute your evening meal with a vegetable soup which is healthier with reduced calorie intake. Substituting soup to a meal is not found to have any side effect. Since each vegetable has a different nutrient value, consuming different such soups instead of meals every day over a period of time balances health and reduces body weight.


Broccoli soup

Even though many ingredients are used in each variety of soup, the dominant taste and flavor of the soup takes the name of the soup. Likewise, in broccoli soup, the flavor of broccoli masks the other flavors. Like cabbage or any other cruciferous vegetable, broccoli is low in calories and high in calcium.

The rich calcium content in broccoli plays a vital role in weight reduction. Moreover, dietary fiber in broccoli has the potential to prevent constipation and gives a feeling of full stomach avoiding higher food intake thereby helping weight reduction. The fiber in broccoli is effective in lowering cholesterol in blood and lowering fat intake.

This is why, a soup made of broccoli as a main ingredient is very effective in weight reduction.

Creamy broccoli soup
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Mushroom soup

Mushroom is low in calories and carbohydrates but rich in B vitamins like, riboflavin, folate, thiamine and niacin. Hence, a soup made with mushroom is a healthy diet which also reduces appetite and consequently prevent overeating.

Beta-glucons and chitin are dietary fibers present in mushroom which acts as bulking agents and reduce appetite.

Mushroom soup
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Lentil soup

The famous lentil is an edible pulse with various colors and shapes but similar properties. Lentil is a legume containing the highest ratio of protein to calories next only to soya beans.

A soup prepared from lentil is highly nutritious with good amounts of protein, iron, potassium and dietary fiber. Regular consumption of lentil soup increases satiety which reduces overall food intake leading to weight reduction. In India, lentil soup is a popular dish and is made a part of everyday cooking due to the nutrition it has to offer.

Tomatoes soup

Tomatoes are used both as a vegetable and as a fruit regularly by everyone. They are anti-inflammatory and contain anti-oxidant properties.

In addition, tomatoes are low in calories but contain lot of lycopene, an anti-oxidant which encourages excretion of healthy hormones. This hormone splits fats and consequently prevents gaining weight.


How to make soups

You can make each of these soups with the main ingredient mentioned as a base. You can then add appropriate other ingredients as based on your recipe. Some soups are made with a puree while others are clear soups which you can make by boiling the vegetables. The ingredients usually added are ground black pepper, tinge of cayenne, salt, cilantro and choice of broth. You can also add thickening agents depending on the type of soup.  Spices add a lot of flavour to the soup and they also make it more healthier. You can add salt or sugar to improve taste, but ensure that both salt and sugar are at the barest minimum level. This is because, the primary intent for us is to shed calories.

Consumption of soups must be supplementary to diet restrictions. When you consume soups for weight reduction, you must consume them before meals which reduces the regular food intake.

Ramya Srinivasan, PDGBA, earned her Master’s degree in Business. As a result of her passion in native medicine, she got her Diploma in Traditional Siddha Medicine from Bharat Sevak Samaj registered under the Indian Planning Commission. She is certified by Stanford University School of Medicine in Introduction to Food and Health.