How to prepare soup for weight loss?
Dietary soups have a beneficial effect on the gastrointestinal tract, cleanse the body of toxins and are easily digestible.
Their distinctive feature can be considered low calorie content. The body has to spend more energy to process the vegetables it received, which ultimately leads to the dissolution of its own fats.
Such dietary dishes allow you to lose weight without compromising your health and lead to normalization of metabolism. They can be divided into the following types:
- on vegetable decoctions - decoctions of carrots, parsley or celery are recommended for this. If a person does not suffer from flatulence, then onions, leeks and cabbage are acceptable;
- dairy - their base, of course, is milk;
- fruit - prepared on the basis of fruit puree;
- mucous - cooked from rice, semolina, buckwheat, barley or oatmeal.
Such dishes are not prepared in reserve; it is advisable to eat them freshly prepared. If the soup is prepared in broth, then only lean varieties of beef, veal, rabbit or white chicken are used.
The basic components of the soup can be various types of cabbage and mushrooms, and bell peppers will add an excellent aroma to the dish.
The benefits of soup diets
However, recently soup diets have become increasingly popular. Their advantage is that they do not pose any harm to health. Due to the large intake of vitamins and useful minerals, fat burning processes are accelerated, and all wastes and toxins are removed from the body.
Typically, the recipe for such dishes consists of various vegetables, for example: pumpkin, peppers, beans, cabbage, celery, lettuce and other greens.
Dietary chicken soups for weight loss
Each meal should be satisfying and dense, at the same time beneficial for digestion and low in calories. For a person losing weight, these nuances are important, but their implementation will cause many difficulties if you do not include dietary soups in your diet.
Hot and sour cabbage soup
Hot peppers will help rev up your metabolism, while apple cider vinegar will help maintain blood sugar levels after meals. In addition, this soup will give the body a lot of fiber from cabbage and chicken protein.
Prepare:
- 20 grams of olive oil;
- 1 onion, chopped;
- 1 carrot, peeled and grated;
- ½ head of green cabbage, shredded;
- 2 jalapeno peppers, diced;
- 50 grams of crushed tomatoes;
- 3 g salt;
- a pinch of pepper;
- 15 grams of brown sugar;
- 25 grams of apple cider vinegar;
- 800 ml vegetable broth;
- 200 grams of chopped chicken breast.
Sauté onions, carrots, cabbage and jalapenos in olive oil in a saucepan for 5 to 7 minutes. Then add crushed tomatoes, salt, pepper, brown sugar, apple cider vinegar and chicken breast.
Mix everything and add broth, simmer for about 20 minutes, stirring occasionally.
Thai soup for weight loss
It is prepared from the following components:
At first:
- ½ chicken;
- 1 carrot, diced;
- 1 zucchini, cut into squares;
- 1 chopped onion;
- 150 grams of bean sprouts;
- 150 grams of frozen peas;
- 150 grams of frozen corn;
- 1 large spoon of dried mushrooms;
- ½ large spoon of turmeric and the same amount of red pepper;
- ground black pepper and salt to taste.
At the end:
- 75 grams of rice vermicelli;
- 1 cup chopped coriander leaves;
- 2 green onions, chopped;
- 3 tablespoons soy sauce.
Place all the ingredients from the "Starting" section into the pressure cooker, cover them with water and cook for 15 minutes. Remove the chicken, cut it into small pieces and put it back into the soup. Before serving, cook the rice vermicelli for 1 minute and add to the soup. Add coriander, green onions and a little soy sauce.
You can replace half the chicken with thighs, but not with breasts, because the soup will lose its flavor.
Drozdova
Russian actress Olga Drozdova literally blew up the Internet with her diet soup recipe, thanks to which she got rid of 30 kg. The girl always had an ideal figure, but after the birth of her son she gained a lot of weight. This soup helped her regain her normal weight.
Ingredients:
- 1 fresh lemon;
- 2 fresh tomatoes;
- frozen Brussels sprouts – 1 bag;
- 5 stalks of celery;
- 2 large onions (it’s better to take white ones);
- chia seeds – 0.5 tsp;
- a mixture of ground peppers.
Step 1. Finely chop the onion and lemon and place them in boiling water. Once the onion has softened, add the thinly sliced celery and cook for a little while.
Step 2: Add the frozen Brussels sprouts, tomatoes and chia seeds to the pan. Sprinkle everything with pepper to taste and cook until the vegetables are ready.
Drozdova's soup for weight loss is very easy to prepare and tastes good.
Diet puree soups
If proper nutrition contains dietary soups, then you should definitely try making puree soup. This soup is not only tasty and light, but also has a pleasant texture and is easier for the body to digest.
Vegetable soup with turnips
This low-calorie product is suitable for consumption during a diet or as a main dish. Before you start cooking, you will need to collect the following products: 3 peppers, 1 celery branch, 3 cloves of garlic, salt, pepper, 1 turnip, 3 onions, 3 leeks, 2 carrots, 6 tomatoes, ½ green cabbage.
Cut all the ingredients into pieces, place them in a large saucepan and cover with water (up to 1 liter). Then season with pepper and cook covered for 45 minutes. Remove from heat and puree the soup in a food processor, season with salt at the end and serve hot or cold.
White bean soup with broccoli
Steam 1 head of broccoli (cut into florets and stems) until bright green, about 3 minutes. Let them cool slightly and set aside 0.5 cups of florets for garnish.
Next, heat 15 grams of olive oil in a medium saucepan over low heat, fry 1 onion, chopped into squares, and 2 cloves of garlic until translucent. Add 500 grams of canned beans and 500 ml of vegetable broth, bring the mixture to a boil. After this, remove the container from the heat and add the broccoli.
Blend the soup contents with a blender until smooth, season with salt and pepper. Garnish each bowl of soup with whole broccoli, toasted pine nuts and Parmesan cheese.
Roasted Red Pepper Soup with Quinoa Salsa
First you need to prepare the products:
- 2 tablespoons olive oil;
- 1 onion, diced;
- 2 cloves chopped garlic;
- a pinch of red pepper;
- 4 red bell peppers, quartered;
- 3 cups low-fat chicken broth;
- salt to taste;
- 1 cup cooked quinoa;
- ¼ small red onion, chopped into pieces;
- 1 avocado, cut into squares;
- 2 large spoons of fresh cilantro leaves;
- lime slices for serving.
Heat the oil in a medium saucepan, add onion, garlic and red pepper slices, fry for 6 to 8 minutes, sprinkle with a pinch of red pepper and pour in the broth, continue to simmer for 10 minutes. Then, after the mixture has cooled, beat everything with a blender until smooth and season with salt.
In a small bowl, combine quinoa, red onion, avocado and cilantro. Season with salt and top each serving of soup with the quinoa salsa, then squeeze the lime on top.
Peculiarities
Before you prepare this or that diet soup for weight loss, you should understand the features of the dish. Soups can be vegetable and fish, chicken and veal, asparagus or soy. Puree soups made from healthy vegetables like spinach or pumpkin have proven themselves to be excellent. Thick, hot, spicy soups are also great for burning fat.
You can make seafood dishes - they have low calorie content and amazing taste. For example, shrimp soup is very healthy and is a real delicacy.
Vegetable soups for weight loss
The components of such soups are low-calorie vegetables that saturate the human body with vitamins, fiber, healthy carbohydrates and all kinds of acids. Preparing vegetable soup is simple and the variety of recipes will allow you to choose the optimal set of products to suit your taste.
Onion soup
This soup is prepared from:
- 2 liters of vegetable or meat broth;
- 3 tablespoons vegetable oil;
- 4 chopped onions;
- 2 green peppers, cut into squares;
- 1 small spoon of Worcestershire sauce;
- a pinch of ground black pepper.
Pour oil into a large saucepan and stir in onions and green peppers, cover and simmer over medium heat for 20 minutes. Add broth and Worcestershire sauce to the onion soup, as well as ground pepper.
Bring to a boil and turn off.
From celery
The celery soup recipe is quite simple, you will need the following ingredients:
- 500 g celery;
- 300 g cabbage;
- 2-3 carrots;
- 2-3 medium onions;
- 2 small sweet peppers;
- 3 medium sized tomatoes;
- dill / parsley;
- spices to taste (no salt).
All you need is to chop the vegetables, put them in a deep saucepan and cook in 3 liters of water for 15 minutes.
From pumpkin
This soup is ideal for a diet:
- 1.5 liters of vegetable broth;
- 2 large onions, roughly chopped;
- 10 garlic cloves, crushed;
- 650 g pumpkin, peeled and crushed;
- 25 g parsley, chopped;
- ½ small spoon of ground black pepper;
- 1 large spoon of olive oil.
Place all ingredients, except pepper and oil, in a deep bowl. Bring to a boil, then cover and reduce heat to low. Boil for 20 minutes until the pumpkin is soft.
Mix until smooth, add oil and pepper, then stir again so that the oil does not separate. Serve immediately or store in the refrigerator.
From cabbage
This weight loss soup is prepared from: a small head of cabbage, 5 onions, 4 tomatoes, 2 bell peppers, 1 bunch of celery, salt and spices to taste.
All vegetables and stems are cut and dipped in boiling water, sprinkled with salt and spices. Cook over high heat for 5 minutes, reduce it and bring the ingredients until soft.
Celery is placed in the finished soup, and the amount of liquid in the dish is determined to your taste. 2.5 liters of water is considered optimal.
With broccoli
This simple soup can even be served as dinner, for this you will need: heat 10 grams of butter with 10 grams of olive oil and add chopped onion (1 piece) and celery (1 piece), simmer for 4-6 minutes until softened.
Add 5 grams of thyme and the same amount of garlic, cook, stirring for about 10 seconds to release the aroma. Add 8 cups chopped broccoli (stems and florets) and add 400 ml water with 800 ml chicken lean broth, bring to a brisk boil over high heat.
Next, reduce the heat to maintain a simmer and cook for another 8 minutes until tender. Add salt and pepper to taste.
Then beat everything with a blender until smooth.
Tomato soup
This is the perfect soup for all seasons and doesn't take much time to make. You should prepare:
- olive oil – 2 small spoons;
- 1 small onion, finely chopped;
- 1 stalk of celery, chopped;
- 1 clove of garlic, squeezed through a press;
- 5 grams of fresh thyme leaves;
- 500 g chopped tomatoes;
- 2 cups low-fat chicken broth.
In a medium saucepan, heat the olive oil over medium heat and add the onion, garlic and celery and sauté gently for about 5 minutes. Be careful not to let the garlic turn brown.
Add basil, thyme, tomatoes and broth, bring to a boil, reduce heat and simmer for another 10 minutes.
From cauliflower
To cook this soup, heat 10 grams of olive oil in a deep, heavy bowl. Add 1 finely chopped onion and 1 clove of garlic, sauté for 2-3 minutes or until softened. Add 5 grams of ground cumin and the same amount of coriander and fry for another 1 - 2 minutes or until fragrant.
Add 800g of roughly chopped cauliflower and 1 liter of broth, bring to a boil, then reduce heat and simmer for 8-12 minutes until the cabbage is soft. Remove from heat and cool slightly, then pour it into a food processor or use a blender to puree it.
Then return the mixture to the bowl and add 150 ml of cream, salt and black pepper, heat for 2 minutes.
From lentils
To prepare the soup, you will need to heat 20 grams of olive oil in a deep bowl and add chopped onions (1 piece) and carrots (2 pieces) to it, cook for 5 minutes. Next, season with garlic (4 cloves), cumin (10 g), curry powder (5 g) and thyme (3 g).
Simmer, stirring constantly for 30 seconds, then add diced tomatoes (800 g) and cook for a few more minutes.
Pour 800 ml of vegetable broth and 200 ml of water into 150 grams of lentils, add salt and a pinch of red pepper, put on the fire and bring to a boil, then cover (partially) and reduce the heat to maintain a gentle simmer.
Cook for 30 minutes until the lentils are soft but have retained their shape.
Combine the tomato mixture with the soup and hold for another couple of minutes, then take 2 cups of soup and grind them into puree in a blender, return them back to the pan with the soup and add 50 grams of herbs. Cook for another 5 minutes and then remove from heat and stir in the freshly squeezed juice of half a lemon.
From beans
Steps for preparing soup:
- pour red beans (500 g) with water for 12 hours, then drain them and pour boiling water (2.5 l) over the beans, add salt and cook over low heat;
- grate carrots (1 piece), finely chop onion (1 piece), chop 1 tomato into small cubes;
- Salt the onions, tomatoes and carrots, add a large spoon of tomato paste and sauté a little in vegetable oil (10 g). Pour the mixture into the soup when the beans are ready;
- simmer for another 5 minutes and remove from heat.
Looking for low-calorie meal options? Then an article with recipes for diet cutlets will help you diversify your diet and maintain a slim figure.
With tomatoes
Consider a recipe for tomato diet soup for weight loss. This dish will help you achieve results quickly and with pleasure.
The ingredients for this dietary soup are as simple as possible:
- 6 medium onions;
- 2 large tomatoes;
- 300 g regular cabbage;
- green bell pepper;
- 2 carrots;
- a bunch of celery.
Step 1. Finely chop all the vegetables, first remove the skin from the tomatoes, grate the carrots, and shred the cabbage. Grind the onion in a blender to a thick paste.
Step 2. Place everything in a small saucepan and fill with cold water, bring to a boil, skim off the foam.
Step 3. Reduce heat and simmer the soup for another 10 minutes until done. Before eating, you can sprinkle the dish with fresh cilantro and finely grated garlic.
With shrimps
If you love seafood, you will definitely be interested in this low-calorie soup recipe for weight loss. Seafood is very healthy and low in calories, so you can eat it on a diet.
Ingredients:
- half a carrot;
- bulb;
- 150 g peeled shrimp;
- natural tomato paste without sugar;
- garlic clove;
- 1 tsp lemon juice;
- 1.5 liters of clean water;
- parsley;
- pepper;
- salt;
- 3 potatoes (this ingredient can be omitted if you want to make a very low calorie soup).
Correct composition
So we smoothly approached the composition. In soups for losing weight...
Vegetables are required
The right choice is light, low-calorie vegetables (cabbage in all its variety, pumpkin, zucchini, tomatoes, bell peppers, green beans, celery and parsley roots, onions, even eggplants, and for summer soups - cucumbers and radishes).
Carrots and beets are also good, there is no need to be afraid of them. Potatoes can be limited, but without fanaticism. Just add less of it. This also applies to cereals: for variety, you can cook oat and buckwheat versions, partially replacing potatoes with cereals. But the vegetables listed above are a must!
Protein is desirable
We all want to be not only slim, but also well-fed. Therefore, it is advisable to add lean protein to soups - chicken breast, lean meat and fish, and legumes. You can also crumble boiled eggs, for example.
These ingredients will not only make the dish satisfying, but will also speed up the metabolic rate, i.e. it will become more effective for weight loss (read about foods that reduce appetite).
About the meat. What should you get rid of? From the skin of birds, which is almost 100% fat mixed with toxins, as well as visible fatty patches on pieces of meat. Otherwise, you don’t have to be too demanding. For example, if you don’t want a diet chicken breast, you want a chicken leg – please, but without the skin.
To be fair: in puree soups, the breast is not very different from the leg (and this is another advantage!).
Herbs and spices are welcome
Any greens – I won’t stop here.
Spices are of your choice and taste. But spicy ones always slightly increase the exchange rate (which seems good). But at the same time they can irritate the stomach too much, which often responds to this irritation with an increased appetite. Therefore, with a sick stomach - under no circumstances, but with a healthy stomach - watch. If you notice that you want to eat quickly later, it’s better to put this spice away from harm’s way.
Mushrooms, perhaps, in this article I will classify as spices. Usually, little of them are added to first courses, which has almost no effect on calorie content, while the mushroom taste makes the soup a masterpiece. Use it!
Reviews
The described recipes for soups for weight loss have a lot of reviews, some of which are presented below.
Anna: I lost 12 kg in six months, while I broke down a couple of times and overate myself with borscht and cabbage soup, but when I saw myself in the mirror, I bitterly regretted it. But I was desperately missing delicious liquid meals! When I discovered dietary recipes for first courses, things began to improve. In general, I love hot, hearty food, and with chicken and mushrooms the soup turns out very well. I only used turkey breast and sometimes turkey fillet. Instead of bread, I ate dry bread.
Daria: I’ve always been slim, but after I started working in an office and snacking on buns, I gained weight dramatically. I lost weight from 68 to 59 kg thanks to soups! I cooked it from everything non-caloric that was in the refrigerator. I bought chicken breasts, peeled the skin, cut off the fillets and baked them in the oven to take to work. And for dinner I ate dietary first courses for weight loss - soups with pumpkin, mushrooms, zucchini, celery. Well, I forgot about the buns, of course. Now I'm proud of my figure again!
Mila: I like seafood soup – it’s tasty and healthy. I adhere to a healthy lifestyle and try to eat only healthy and fresh foods. Shrimp and squid are great for soup.
Karina: I liked fat-burning soups. But, of course, you won’t lose weight without exercise.
Important! Studies have shown that those who eat liquid meals consume fewer calories, because soups fill the stomach better and make you feel full faster.
The benefits of first courses in weight loss
Soups are a storehouse of foods with fat-burning properties. That is why rapid and safe weight loss for the stomach and other internal organs is guaranteed. Moreover, the benefit of the first course lies in the use of vegetables, which gives the finished dish a low calorie content - for example, the famous fat-burning Bonn soup contains only 35 kcal per 100 g of product.
On average, the calorie content of a light fat-burning dish does not exceed 40 kcal per 100 dishes. If you consider that the optimal portion of soup is only 200 g, then the diet turns out to be low-calorie and useful for weight loss.
The soup diet attracts those losing weight with its constant feeling of fullness. Firstly, the first course gives a quick feeling of fullness even when eating a small portion. Secondly, weight loss occurs even with unlimited consumption of soup.
The benefit of the first course lies in the content of a large amount of fiber in the products - they stimulate the natural cleansing of the intestines and the start of digestion, which allows you to not gain weight in the future thanks to the timely and correct absorption of food. Of course, we are only talking about maintaining proper nutrition. In addition, fiber helps lower cholesterol and cleanse blood vessels, which is often needed by people with high blood pressure.
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