Healthy Soups for Weight Loss?

Healthy soups for weight loss can include a variety of soups that fit your liking like chicken soup, tomato soup, etc. Experts suggest soups for weight loss for their variety of benefits, they can be prepared quite easily with the simplest of ingredients.  A study conducted by the National Health and Nutrition Examination found that those who consumed healthy soups for weight loss on a regular basis had better diet quality, less fat and more protein intake along with lower body weight and thinner waistline than those who didn’t

Weight loss soup recipes offer a multifaceted approach to managing weight. Scientific research supports their effectiveness in several ways. Consuming soup before meals enhances satiety and reduces caloric intake. Its liquid nature curbs hunger, while nutrient-dense ingredients provide essential vitamins, minerals, and fiber. With low-calorie content, soups like vegetarian cabbage soup are ideal for calorie-controlled diets. They also help maintain muscle mass during weight loss due to their dietary fiber and protein content. Ingredients like turmeric and ginger in soups have anti-inflammatory properties, aiding weight management. Lastly, soups contribute to hydration, crucial for metabolism and overall health. Integration of soups can help you push you to consider tough fitness challenges like how to lose 10 Kg in 10 days. In this piece, we aim to bring to you many Indian soups for weight loss among many other weight loss soup recipes. To present the health benefits of consuming soups and adding them to your daily diet, we give you a breakdown of one of the best Indian soups for weight loss.

Nutritional Value serving of 30 grams of chicken soup:

Nutrient	Amount
Protein	3.49 grams
Carbohydrates	13.91 grams
Fats	2.79 grams

How Can Soups Help To Lose Weight?

Soups are often recommended for weight loss due to their ability to promote satiety, or a feeling of fullness, the high water content of its nature is mainly responsible for it, this keeps you feeling full for longer hours while also ensuring that you stay hydrated, apart from water, vegetable or chicken stock is used for soups which are low in calories as well. Soups have a nutrient dense nature as they can be made with healthy ingredients like meat and vegetables, this also proves how versatile soups for weight loss recipes are, allowing you to customise it according to your own needs and preferences. Soup can be easily portioned and consumed in controlled amounts, which can help in managing calorie intake effectively although not all soups are equally beneficial for weight loss. For instance, if you are looking for weight loss soup recipes, creamy soups or soups made with high-fat dairy can be high in calories and should not be on your list. By ensuring that your daily diet has the best soup for weight loss included in it, you can attempt to achieve seemingly difficult fitness questions like how to lose 20 KGs in 3 months.

There are multiple popular Indian soups for weight loss that we have listed below for your usage.

10 Best Indian Soups For Weight Loss.

Here are the best Indian soups for weight loss.

• Carrot And Moong Dal Soup 
• Garlic Vegetable Soup 
• Chicken Soup 
• Tomato Soup
• Clear Vegetable Soup
• Broccoli Soup 
• Spinach Soup 
• Lettuce And Cauliflower Soup 
• Rasam
• Mushroom Soup

These are considered some of the best soup for weight loss and can help you in your weight loss questions like how to lose 15 KGs in a month, but let’s find out how.

These weight loss soup recipes are easy to make and are quite healthy and wholesome. 

1. Carrot And Moong Dal Soup

Carrots are rich in fiber and low in calories, which can help in weight loss by promoting a feeling of fullness. Moong dal is good for weight loss, it’s high in protein and fiber, which can help you stay full for longer. This soup can easily fit into a 1400 calorie diet plan.

Ingredients: Carrots, moong dal, onions, tomatoes, peppercorns, oil, water, milk.

Recipe: Sauté onions, garlic, and peppercorns in oil. Add carrots and tomatoes, cook for a few minutes. Add moong dal and water, cook until carrots are tender. Blend the mixture, add milk, water, salt, and pepper. Bring to a boil and serve.

2. Garlic Vegetable Soup

Garlic has been linked to weight loss due to its sulphur-containing compounds, which may help people lose weight. Vegetables in the soup add fiber and nutrients, making it a healthy and filling choice

Ingredients: Garlic, onions, mixed vegetables, vegetable stock, oats, salt, and pepper.

Recipe: Sauté garlic, onions, and vegetables in oil. Add vegetable stock and simmer until vegetables are cooked. Blend the mixture, add oats, and cook until thickened. Season with salt and pepper.

3. Chicken Soup

Chicken soup is low in calories and high in protein, which can help in weight loss by promoting a feeling of fullness. It also contains various nutrients that are beneficial for overall health.

Ingredients: Chicken thighs, onions, carrots, celery, spices, herbs, chicken broth.

Recipe: Cook chicken thighs in broth until tender. Sauté onions, carrots, and celery in oil. Add the cooked chicken and broth to the vegetables. Blend until smooth, add cream and cheese.

4. Tomato Soup

Tomato soup is low in calories and high in fiber, which can help in weight loss by promoting a feeling of fullness. It’s also rich in antioxidants, which have various health benefits, its calories ensure that it can find a place in a 2000 calorie diet plan.

Ingredients: Tomatoes, onions, vegetable stock, salt, pepper, cream.

Recipe: Sauté onions in butter, add tomatoes and cook until soft. Add vegetable stock, bring to a boil, and simmer. Blend the mixture until smooth, season with salt and pepper. Stir in cream before serving.

5.Clear Vegetable Soup

This soup is low in calories and high in fiber, which can help in weight loss by promoting a feeling of fullness. It’s also packed with various nutrients from the vegetables.

Ingredients: Various vegetables, vegetable stock, salt, pepper.

Recipe: Sauté vegetables in oil, add vegetable stock and simmer until vegetables are cooked. Blend the mixture until smooth. Season with salt and pepper.

6.Broccoli Soup

Broccoli is an excellent vegetable that can help you reduce your weight. It’s low in carbs and high in fiber, which can help you feel full and satisfied. It’s also packed with essential vitamins and minerals, making it a great option for weight loss.

Ingredients: Broccoli, onions, olive oil, flour, chicken broth, cheese, cream.

Recipe: Sauté onions in olive oil, add broccoli and cook until tender. Add flour and broth, bring to a boil and simmer. Blend until smooth, stir in cheese and cream.

7.Spinach Soup

Spinach is rich in fiber and low in calories, making it an ideal ingredient for weight loss soups. A low-calorie spinach soup made with vegetable stock is especially recommended for weight-conscious individuals. The soup has not been strained in order to retain the fiber of the spinach.

Ingredients: Spinach, onions, vegetable stock, salt, pepper, cream.

Recipe: Sauté onions in butter, add spinach and cook until wilted. Add vegetable stock, bring to a boil, and simmer. Blend until smooth, season with salt and pepper. Stir in cream before serving.

8.Lettuce And Cauliflower Soup

This soup combines two nutrient-dense vegetables: lettuce and cauliflower. Lettuce is low in calories and aids in weight loss. Cauliflower is a highly nutritious vegetable, low in carbs and has many essential vitamins, minerals, electrolytes and phytonutrients. This soup is low in calories and does not contain unhealthy ingredients like plain flour.

Ingredients: Lettuce, cauliflower, onions, vegetable stock, salt, pepper.

Recipe: Sauté onions in oil, add lettuce and cauliflower and cook until tender. Add vegetable stock, bring to a boil, and simmer. Blend until smooth, season with salt and pepper.

9.Rasam

Rasam is a South Indian soup-like dish made of tamarind juice, tomatoes, and various spices6. It’s known to be beneficial for health, including its potential role in weight loss due to being low in calories and having digestive properties. Tamarind in rasam contains hydroxy citric acid (HCA), which aids in weight loss by inhibiting fat-storing enzymes in the body.

Ingredients: Tamarind, tomatoes, spices, herbs, water.

Recipe: Soak tamarind in water, squeeze to a pulp. Sauté garlic, ginger, and tomatoes in oil. Add tamarind pulp, water, and spices. Bring to a boil and simmer

10.Mushroom Soup

Mushrooms are good for weight loss as they are low in calories and high in fiber. A healthy mushroom soup has only 69 calories, zero cream or cornflour added to the recipe. It’s packed with nutrients and big flavors, making it a great choice for those aiming for weight loss.

Ingredients: Mushrooms, onions, garlic, thyme, butter, flour, vegetable stock, cream, salt, and pepper.

Recipe: Sauté onions, garlic, and mushrooms in butter until tender. Add thyme and flour, stir well. Add vegetable stock, bring to a boil, and simmer until mushrooms are cooked. Blend the mixture until smooth, season with salt and pepper. Stir in cream before serving.

These were some of the best weight loss soup recipes that have been recommended by experts for people with fitness goals. Apart from soups you can also try sprouts for weight loss.

Benefits Of Soups For Weight Loss. 

Those who adapted and integrated soups for weight loss in their lifestyle saw multiple positive changes come with it, one can even undergo drastic transformation plans like taking the 85 kg to 60 kg weight loss diet plan with the regular inclusion of healthy soups for weight loss.

These soups for weight loss recipes can complement your fitness goals in a variety of ways, based on their nature or what they do for you, as listed below: 

• Low Calorie.   
• Improved Digestion. 
• Promote Fullness.
• Low-Fat.
• Boost Metabolism. 
• Rich In Fibers. 
• Benefit Heart Health.

These healthy soups for weight loss can seamlessly become a part of your fixed calorie plan be it a 1000 calorie diet plan. 

1.Low Calorie 

Soups are typically low in calories because they have a high water content. This means you can consume a large volume of soup without consuming a lot of calories. This concept is known as energy density, which is the number of calories (energy) in a specific amount of food. Foods with low energy density can help you feel full on fewer calories, which is beneficial for weight management.

2.Improved Digestion

The high water content in soups helps to soften the food particles, making them easier to digest. Additionally, the warmth of the soup can stimulate the natural digestive enzymes in our body, aiding in the breakdown of food. This can lead to smoother digestion and better nutrient absorption.

3.Promote Fullness

Soups can promote feelings of fullness due to their high water and fiber content. When you consume soup, the water and fiber increase the volume of food without adding many calories. This can stretch the stomach walls, stimulating the stretch receptors and sending signals of fullness to the brain.

4.Low Fat

Most soups are low in fat, especially if they’re not cream-based. Consuming low-fat foods can help reduce your overall calorie intake, which can aid in weight management and overall health. It’s important to note that while fat is higher in calories than protein or carbohydrates, it’s still an essential nutrient that our body needs in moderation.

5.Boost Metabolism 

Protein-rich and fiber-rich soups can boost your metabolism because they require more energy to digest compared to fats and carbohydrates. This is known as the thermic effect of food (TEF), which is the energy expended by our bodies in order to digest, absorb, and dispose of nutrients.

6.Rich In Fibers 

The high fiber content ensures that you feel full for longer durations after consuming the soup while it also boosts your metabolism, as they are packed with vegetables and legumes

7.Benefit Heart Health 

soups are typically low in saturated fat and sodium, which can help maintain a healthy heart. wholesome ingredients provide essential vitamins, minerals, and nutrients that are crucial for heart health. consumption of soup can lead to better diet quality and lower body weight, both of which are beneficial for heart health.

Alongside soups, ajwain water for weight loss can also be a good liquid addition to your diet.

How To Make Fresh Soups For Daily Consumption?

To inculcate soups for weight loss in your daily diet, it is necessary to know the right methods to prepare them. For example: Here’s how you can make an easy broccoli soup at home.

Ingredients: 

• broccoli florets (200 grams)
• 1 onion 
• 1 potato
• olive oil (2 tablespoons)
• vegetable or chicken stock (1.5 cups)

Recipe: 

Step 1: fry some chopped onion in a pan with the olive oil and saute till its soft.
Step 2: Add the diced potato and broccoli into the pan and let them go soft.
Step 3: Add the vegetable/chicken stock.
Step 4: blend them all together for a thick texture.
Step 5: Season with salt and pepper as per liking and it is ready to serve. 

A broccoli soup is ranked highly among top weight loss foods. It is also one of the popular indian soups for weight loss.

What Is The Best Time To Have Soups For Weight Loss?

While the flexible and versatile nature of the soup is such that it can be fit to consume anytime, it is best to have a soup before a meal. A study published in the journal Appetite found that when people ate a low-calorie soup before lunch, they naturally consumed about 20% fewer calories overall and did not feel hungry as well

Additional Tips to add Soups into weight loss plan? 

Soups are excellent to be included in a weight loss plan because they pack more nutrients in a lesser amount of calories as compared to other foods. One should consume  healthy soups for weight loss, because of its liquid nature and its ability to provide satiety for a longer duration of time.

To include soups for weight loss in your regular diet you can follow these easy tips: 

• Avoid creamy soups because of their large amounts of fat in them. 
• Include textured soups as they can help boost the satiety factor of your meal and keep you feeling full.
• Having a variety of soups will keep your diet interesting.  
• If you are someone who is a non vegetarian, it can be a good idea to add lean proteins like chicken, turkey, etc.

Any soup low in fat and high protien and fibers can be considered the best soup for weight loss.

Expert Review on Soups for Weight Loss

Soups are nutrient-dense, versatile, and can be easily prepared with simple ingredients. Research suggests that regular consumption of healthy soups for weight loss leads to better diet quality, less fat and more protein intake, lowering body weight, and helping achieve a thinner waistline. Some examples of these soups include Carrot And Moong Dal Soup, Garlic Vegetable Soup, Chicken Soup, Tomato Soup, Clear Vegetable Soup, Broccoli Soup, etc. Hence, including soups in your diet can help achieve your desired weight loss goals.

References

“British Journal Of Nutrition.” 2022. British Journal Of Nutrition. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/soup-consumption-is-associated-with-a-lower-dietary-energy-density-and-a-better-diet-quality-in-us-adults/878E630DD29562D3CE48CEAC0C34FC03.

Rolls, Barbara J. n.d. “Soup preloads in a variety of forms reduce meal energy intake.” NCBI. Accessed May 17, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2128765/.

“Soup Consumption Is Associated with a Reduced Risk of Overweight and Obesity but Not Metabolic Syndrome in US Adults: NHANES 2003–2006.” 2013. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3787030/.

FAQs

1.How To Eat Soup For Weight Loss?

Select the soups that have a high protein and fiber content yet a low amount of calories, also ensure that you avoid creamy soups as much as you can for their high amounts of saturated fat.

2.Is it OK to have soup everyday?

Yes, you can include soups as part of your daily meals as long as it is a part of a well balanced diet, it is also important to make sure that the sodium and saturated fat content is low in the soup.

3.Can I eat soup during weight loss?

Yes, you can certainly consume soup during your weight loss journey, they can be as fulfilling as solid foods with a lesser amount of calories at times.

4.Which soup is best for weight loss?

Any soup that is low calorie , high fiber and high protein in nature can be considered the best soup for weight loss, some of the finest examples of this type are vegetable and garlic soup, chicken soup, etc

5.Is a soup diet good for weight loss?

A diet completely based on consuming soup may give short term results for your weight loss journey,  it is not recommended as a long term plan for its restrictive nature of diet.

6.Can soup reduce belly fat?

No single food or exercise can reduce fat, but consuming low calorie high protein soups coupled with good exercise can bring down the overall fat content of the body, reducing belly fat as well.

7.Which time is best to eat soup?

Taking soups before your meals can greatly benefit you with your weight loss plans, research from the journal Appetite reveals that indulging in a low-calorie soup before lunch led participants to consume roughly 20% fewer calories overall, without experiencing hunger pangs.

8.Is it OK to eat soups at night?

Yes, it is okay to consume soups for weight loss at night as long as those soups are light in nature and have a broth base.

9.Which soup is good for weight loss?

The optimal soup for weight loss is one that boasts low calories, contains ample fiber, and abundant protein. Prime examples of such soups include vegetable and garlic soup, as well as chicken soup.