Yes, that's right -the soup dietreally works. Or at least the concept of a soup diet can lead to weight loss. Research shows that soup is a helpful food for weight loss: Although it is liquid, it has the potential to be just as filling as solid food. And recent research has found that soup eaters weigh less and have smaller waistlines than those who avoid soup, findings published in the British Journal of Nutrition in April 2014. But not every soup has the same benefits and is suitable for losing weight. There are some soup diet mistakes that can make this liquid lunch less than ideal if your goal is to lose a few pounds. Here are the five things you should pay attention to.
Mistake 1: Your diet is based solely on cream soups
Typical cream soups contain a good portion of fat (and therefore have more calories). Sometimes creamy soupswith a rouxthickened and refined with cream or whole milk. A roux is typically made with equal parts butter and flour. In addition to the fat in butter, dairy products also have a high fat content. 100 ml of cream 30% has 292 calories, 97 percent of which come from fat.
How can you tell if a soup contains cream or other high-fat dairy products? You should just read the ingredients list. Sometimes creamy soups contain no cream at all! They may be naturally creamy because they are made from ingredients that become creamy when cooked, such as cauliflower, beans, etc. Also, sometimes the cream is just the finishing touch and only a tablespoon is added to create a creamy mouthfeel to reach.
All of this isn't to say that you should never choose a creamy soup. Just be sure to factor the extra calories into your weight loss plan.
Mistake 2: You only eat pureed soups
Pureed soups deserve a place in your diet, but they shouldn't be the only type of soup you eat. First, pureed soups (e.g. tomato, potato or cauliflower soups) contain a little cream for added creaminess. But there is also very little or sometimes absolutely no chewing required when eating pureed soup.
Both chewing your food and eating a dish with a bit of textural variety can help increase the satiety factor of your meal and keep you fuller for longer, according to a study published in June 2018 in "Appetite." Unfortunately, a pureed soup cannot offer this.
Mistake 3: You think soup isn't breakfast
If “Breakfast-for-Dinner” is a real thing, then “Dinner-for-Breakfast” should be too. So you can treat yourself to soup for breakfast.
Eating soup for breakfast also means starting the day with a nutritious meal: Regular soup eaters eat healthier than non-soup eaters, an April 2014 study in the British Journal of Nutrition found. In this study, soup eaters ate more protein, fiber, vitamins and minerals and less fat compared to participants in the other group who did not consume soup. But soup eaters also consumed more sodium, which brings us to mistake #4.
Mistake 4: You don't pay attention to the salt content of your soups
Making most (or all) of your meals as soup can drive up the sodium content of your diet—which doesn't just affect your waistline.
Soup is one of the foods that typically contains a lot of salt - in part because some of its ingredients are salty (e.g. cured meats, canned beans, broths and stocks). Even if you mostly eat canned soups, you should know that they are often high in salt.
And as we all know, istoo much salt (sodium) is unhealthy: It can increase the risk of high blood pressure, kidney stones and stomach cancer and is unhealthy for the heart.
When we eat too much salt, our bodies retain water, which can lead to swelling, bloating, and even weight gain.
Mistake 5: You eat a soup with little or no protein
If you want to lose weight on the soup diet, you shouldSpice up soups with protein-rich foods. This has several advantages. For one thing, combining a high-protein diet (about 90 to 150 grams per day) with a low-calorie diet can help you lose more weight than if you only consumed moderate amounts of protein, according to a June 2015 study in "American Journal of Clinical Nutrition".
Other research described in this article suggests that protein could help you stick to your diet and perhaps not feel hungry as often because it is such a filling nutrient.
So, opt for clear chicken soups like this oneAvgolemono Soup, which is full of proteins, or choose the vegetarian option and cook a hearty lentil stew.
References:
British Journal of Nutrition: “Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults”
Appetite: “Influence of oral processing on appetite and food intake – A systematic review and meta-analysis”
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
