There are few dishes in the world that are as comforting and comforting as a bowl of delicious soup. This food allows us to warm up and relax, but with its help you can also lose weight. We have compiled a list of the healthiest soups for weight loss.
Myths about soups
Is it possible to lose weight on them
6 best recipes for weight loss
Making healthy soups is a great way to maintain a healthy diet and stay in shape during the colder months of the year, when life slows down and it becomes more difficult to get outside and move.
However, soups have recently become somewhat of an anathema. They said that when they are consumed, the stomach stretches, supposedly the soup dilutes the gastric juice and all vitamins are lost during cooking, etc. We will find out whether this is actually true.
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Myths about soups that it’s time to forget
1. Affect gastric juice
Let's start right away with the main myth – soup dilutes gastric juice. Not at all. Because its liquid part is separated when it enters the stomach and goes into the duodenum and small intestine, where pancreatic enzymes enter and water is absorbed. But all the solid (relatively solid) components of the soup remain in the stomach for further digestion (molecular grinding).
And, then, do not forget – since ancient times, soups have been used to treat gastrointestinal ailments, joint diseases, bacterial and viral illness.
2. Stretches the stomach
The second myth is that soup stretches the stomach and makes you want to eat more. Not at all! After all, as we already described in the first myth, the volume of soup is divided into a liquid and a “solid” part; accordingly, you will not be able to stretch your stomach with a bowl of soup under any circumstances, but you can heal the long-suffering gastric mucosa, improve intestinal function with vegetables and cereals, and also relieve the pancreas with low-fat cream soup or cereal-mucus soup with meatballs – easy! After all, it is much easier for the body to extract nutrients from boiled rather than fried food.
Again, soup fills you up very well and for a long time, and objectively you want to eat less.
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3. There are no vitamins in soups
The third myth is that all the vitamins are boiled in the soup, and it is useless for health. In fact, the correct soup is prepared like this: if it is meat, then the meat is cooked until boiling and for another 5 minutes, then the first broth is drained, the meat is washed under running water and only after that the broth is boiled further. At the end of cooking, vegetables are added, which are not cooked for long, at low temperatures, and, therefore, most of the nutrients are preserved.
It’s great to eat warm soups in the off-season – a feeling of comfort, warmth spreading throughout the body, all this helps us survive cold, sunny days. Don’t forget about a piece (small – only 20-30 grams) of fresh high-quality lard, it will both increase the level of saturation and have a beneficial effect on blood vessels due to important substances – choline and arachidonic acid. Lard with garlic perfectly cleans blood vessels and reduces “bad” cholesterol.
Again, there is a proven problem that in the cold a person does not drink fluids and the body becomes dehydrated, and soup will once again add moisture to our thirsty cells.
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Is it possible to lose weight on soups
Mono-diets (from one product or dish) are not recommended for anyone. They are of no use. But you need to add soups to your diet.
In America, long-term studies were conducted that found that those subjects who regularly ate low-fat soup for lunch, in general, consumed 20% less than their usual daily caloric intake. So if you've decided to lose weight, don't deny yourself regular consumption of soup!
It is important that soups contain ingredients such as fiber and protein, with less sugar and calories, this will help you achieve your weight loss goals. weight.
6 best soups for weight loss
1. Italian soup with sausage
Italian soups are typically made with pork sausage, but this recipe significantly reduces the saturated fat content by using turkey sausage – and still contains protein.
Ingredients:
- 1/2 tbsp. l. vegetable oil
- 2 turkey sausages
- 1 small onion, diced
- 2 cloves garlic, minced
- Red pepper, salt to taste
- 300 g diced tomatoes
- 2 liters of chicken broth
- 100g farfalle pasta, preferably wholemeal
- 200g green beans, halved
- Parmesan for serving
Preparation
- Heat oil in a large frying pan over medium heat.
- Add sausages and fry for 3-5 minutes.
- Add onion, garlic , red pepper, salt in the same frying pan and cook for about 5 minutes until the onion is soft.
- Add tomatoes to the pan with the broth and bring to a low boil.
- Add pasta, cook for 6 minutes, then add brownies, beans and sausage.
- Cook about 5 minutes longer.
- Serve sprinkled with grated Parmesan.
2. Cuban Tomato and Black Bean Soup
Black beans are an excellent source of fiber and plant-based protein, so include them in your meals often. Greek yogurt and ham are also high in protein.
Ingredients
- 2 cans canned black beans
- 2 quarts unsalted chicken broth
- 200 g diced tomatoes
- 1 smoked ham
- 20 g chopped onion
- 1 medium red bell pepper
- 2 cloves garlic< /li>
- 1 tablespoon apple cider vinegar
- 1 teaspoon ground cumin
- 1 teaspoon chopped dried oregano
- 1/4 tsp. salt
- 1/4 tsp. black pepper
- 100 g low-fat Greek yogurt
- chopped green onions to taste
- 1 lime wedge
Preparation:
- Mash one can of beans until almost smooth. Place the bean puree, whole beans and all the vegetables and spices into the pan with the broth. Cover and cook over high heat for 30 minutes.
- Chop the ham. Add to the soup.
- Sprinkle yogurt on top and sprinkle with green onions. Serve with a wedge of lime.
3. Chicken noodle soup
Classic chicken noodle soup is a great remedy for a cold, but not only that. This recipe can help you stay lean because it's low in calories but still contains protein from chicken and fiber from vegetables.
Ingredients:
- 1/2 tbsp. l. vegetable oil
- 3 medium carrots, peeled and finely chopped
- 3 celery ribs, chopped
- 1 small onion, finely chopped
- 1 garlic clove, peeled
- 2 liters of chicken broth
- 1 bay leaf
- 400 g chopped boiled chicken
- 50 g egg noodles
- Salt and black pepper to taste
- Finely chopped fresh parsley for serving (optional)
Preparation:
- Heat the oil in a frying pan over medium heat.
- Add the carrots, celery, onion and garlic and sauté for 5 minutes until the vegetables begin to soften.
- Pour the broth into the pan, put the bay leaf, add the fry and cook over low heat for about 15 minutes until the carrots are completely soft.
- Add the chicken and noodles and continue cooking for about 5 minutes until the noodles are tender.
- Season with salt and black pepper if necessary.
- Garnish with parsley before serving.
- 1 tablespoon vegetable oil
- 1 medium onion, finely chopped< /li>
- 2 cloves garlic, minced
- 200 g potatoes, peeled, cut into wedges
- 1 medium zucchini, chopped
- 200 g green beans, ends trimmed, halved< /li>
- Salt and black pepper to taste
- 300 g diced tomatoes
- 2 liters of chicken broth
- ½ tsp. dried thyme
- ½ can of canned white beans
- Pesto sauce
- Parmesan
- Heat oil in a large skillet over medium heat.
- Add onion and garlic and cook until onion is translucent, about 3 minutes.
- Add potatoes, carrots, zucchini and green beans.
- Salt and cook, stirring, for 3-4 minutes so that the vegetables acquire flavor.
- Put tomatoes, thyme and all the fried potatoes into the broth. Reduce heat to low.
- Salt and pepper to taste.
- Cook over low heat for at least 15 minutes and no more than 45.
- Before serving, add the white beans and heat for a few minutes.
- Serve with a spoonful of pesto and a little grated Parmesan.
- 200 ml of water
- 200 g quinoa
- 1 tablespoon vegetable oil
- 4 cloves garlic
- 1 carrot
- 1 stalk of celery
- 1 liter of vegetable broth
- 1 teaspoon of dry parsley
- Crushed crackers for sprinkling
- In a saucepan, bring water to a boil, then add quinoa, reduce heat and simmer until quinoa absorbs water.
- Chop the garlic and place in a frying pan with oil. Cook over medium heat for a few minutes and then add the chopped carrots and celery. Cook them for 3-5 minutes.
- Pour the broth, quinoa and vegetables into the pan. Cook over low heat for 15 minutes.
- Add parsley, stir.
- Pour into plates, sprinkle croutons on top.
- 400 g minced beef
- 2 medium eggs or 1 large egg
- 50 g breadcrumbs
- 20 g finely grated Parmesan cheese
- Salt and ground black pepper to taste
- 1/2 tbsp. l. vegetable oil
- 1 onion, finely chopped
- 2 carrots, peeled and finely chopped
- 2 celery ribs, chopped
- 2 liters of chicken broth
- 300 g spaghetti
- Mix the minced meat with eggs, breadcrumbs, cheese , salt and pepper.
- Form small meatballs.
- Heat oil in a large frying pan over medium-high heat.
- Add onion, carrots and celery and fry until until the vegetables are soft, about 5 minutes.
- Add the roast to the broth and bring to a boil.
- Reduce the heat to low and add the meatballs and pasta. Cook for another 8-10 minutes. Season with salt and pepper to taste.
- Serve soup with cheese on top.
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4. Minestrone with vegetables
This soup is light, but at the same time it has a lot of fiber and vitamins. And also vegetable protein. Perfect for vegetarians.
Ingredients:
Preparation:
5. Vegetable Quinoa Soup
Quinoa is a whole grain that can provide you with protein and fiber on its own. You can add your favorite vegetables to this recipe for even more fiber, as well as your choice of meat or beans. In any case, you will get a healthy soup for weight loss.
Ingredients:
Preparation:
6. Italian Meatball Soup
This soup has fewer than 350 calories per serving, but will keep you full thanks to the protein from the ground beef and fiber from the vegetables.
Ingredients:
Preparation: