Soups That Help You Lose Weight

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Flush The Fat Away Vegetable Soup

28-Day Soup Detox Cleanse to Lose Weight (Meal Plans Included) | Joanna Soh

Flush away fat with this superfood soup!

I dont know about you, but Im always looking for inspirational weight-loss foods. Sometimes its to kick-start a new weight-loss plan, and other times its my go-to meal after a weekend of indulgence. Thats where this flush the fat away vegetable soup comes in. This recipe is perfect to have in your back pocket for any such occasions. Its chock full of nutrients and its perfect for detoxing. Surprisingly, unlike some other detox soups Ive had, this soup is actually comforting and tastes great!

All of the ingredients for this flush the fat away vegetable soup were specifically chosen for their ability to work together to get your body in tip-top shape. Its basically a superfood soup packed with antioxidants, fiber, vitamins, and minerals. Together, they aid in flushing toxins away from your body, making it a powerful tool if youre following a detox plan. And, while it flushes those toxins, it also takes the fat with it. Talk about a safe, effective, and healthy way to make healthy lifestyle changes!

Is A Soup Diet A Healthy Choice For You

The soup diet is similar to other diets based on single food groups . For example, there are pizza diets, smoothie diets, juice fasts, and even a taco diet. Almost all of these diets promise substantial short-term weight loss, but they are generally not sustainable.

The U.S. Department of Agriculture’s dietary guidelines for Americans recommends consuming a variety of fruits, vegetables, protein, grains, and good fats like nuts and seeds for a healthy, balanced diet.

You may be able to consume food from each recommended food group on the soup diet, and you’ll most likely increase your intake of vegetables. Depending on the recipes you follow, you might also increase your intake of plant-based protein. Soup diet proponents often recommend cooking with healthy fats, such as olive oil. However, few soup diet plans encourage the consumption of whole grains . In addition, most soup diets restrict the consumption of fruit.

The USDA recommends consuming an average of 1,500 calories a day for weight loss, but that number may vary based on your lifestyle, sex, current weight, and level of physical activity. Unlike other quick weight loss diets, you may be able to consume enough calories on a soup diet, but some soup diets advise that you consume 1,200 to 1,400 calories per day.

What Are The Best Soups For Weight Loss

Here are some of the best 10 homemade soups for weight loss.

1. Chicken and sausage gumbo

This was developed in 1983 by Paul Prudhomme, the New Orleans chef who put Louisiana on the American culinary map. It is a hearty, rich Creole stew generously seasoned with black and white pepper, cayenne, paprika, and file powder, a spice made from the leaves of the sassafras tree.

For those of you who crave a creole classic, this healthier version maybe the best for you. It uses nutritionally-dense okra to thicken the soup instead of roux .

Per 1-cup serving: 160 calories, 2 g fat , 12 g carbs, 4 g sugar, 550 mg sodium, 2 g fiber, 22 g protein.

2. Roasted tomato basil soup

This recipe can work as a snack or starter. It has about five grams of fiber per serving which can help you bust cravings. If youre hankering for a creamy soup this season, but youre looking to stay away from heavy cream, look no further.

Per 1-cup serving: 174 calories, 7 g fat , 24 g carbs, 12 g sugar, 711 mg sodium, 5 g fiber, 4 g protein.

3. French onion soup

This is a type of onion soup usually based on meat stock and onions and often served with croutons and cheese on top of a large piece of bread. It is easy to make, only that you have to fight back the tears as you chop the onions. Its better to deal with a few errant tears than with a lackluster, overpriced bowl of soup that packs as much saturated fat as 20 strips of bacon

4. Clam chowder

5. Gazpacho

6. Vegan cream of broccoli soup

Recommended Reading: Soup Kitchen Volunteer Orange County

How To Lose 20 Pounds By Eating Soup

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Soup makes up a part of many weight-loss diets for a reason — it tends to be low in energy density. This means that you can eat a lot of soup without consuming that many calories, and the soup will help fill you up so you don’t eat as much of other, higher-calorie foods. A healthy rate of weight loss is 1 to 2 pounds per week, so losing 20 pounds will take at least 10 to 20 weeks.

Cuban Tomato And Black Bean Soup


Here, we combine two beloved soups: tomato and Cuban black bean for one flavor-packed bowl of deliciousness. Even with the combination of jalapeño, red, and green peppers, ham hock, onions, and all the other fixings, we make sure to keep things as light as possible, thanks to the reduced-sodium black beans, no-salt-added diced tomatoes, unsalted chicken broth, and the addition of Greek yogurt for a healthy garnish.


This hearty soup is infused with pork, beans, peppers, russet potatoes, onions, and roasted corn, and it’s perfect for a slow cooker. It’s low in calories and will give you 25 grams of protein, plus six grams of fiber, so you’ll stay full.

Get our recipe for Green Chile Pork Soup.

There really is no greater pairing than a grilled cheese sandwich and tomato soup. In our version, you get hit with some pure tomato intensity with every spoonful, thanks to an oven roasting technique, which concentrates the natural sugars of the tomatoes. It’s all the goodness of a comfort-food dish, with half the calories.

This chicken and dumplings recipe has many of the core flavors of chicken noodle souproot vegetables, savory broth, and shredded chickenbut it is made more substantial by the addition of a roux to thicken the soup base and help create those fluffy dumplings.

Get our recipe for Chicken and Dumplings.

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How To Make Chicken Detox Soup

  • Set a large sauce pot over medium heat. Add the olive oil, chopped onions, celery, ginger, and garlic. Saute to soften. Then add the raw chicken breasts, broth, carrots, apple cider vinegar, crushed red pepper, turmeric and sea salt.
  • Bring to a boil, lower the heat, and simmer, until the chicken breasts are cooked through. Then remove the chicken with tongs and set them on a cutting board to cool.
  • Add the broccoli, peas, and parsley to the pot. Continue to simmer to soften the broccoli. Meanwhile, shred the chicken breasts with two forks, and stir it back into the soup.
  • Once the broccoli is tender, taste, then salt and pepper as needed. Serve warm.
  • Make Your Own Broth Or Stock

    Knowledge is power: an old adage that applies to many things, including soup. The key here, DeSoto says, is being able to monitor what exactly is going into your broth.

    The first thing I always tell my clients is to watch the sodium content in pre-made broths, she says. Its always best to make your own stock or broth to control the amount of sodium that goes in it and focus on enhancing natural flavors that override the need for salt.

    If you cant make homemade broth happen, she says, at very least opt for sodium-free versions at the store.

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    What To Put In Vegetable Soup

    Broth I prefer beef broth in this soup for flavor, you can use homemade stock or broth or vegetable broth if you prefer. Canned tomatoes add great flavor to this recipe too.

    Vegetables I love the addition of all kinds of veggies and anything goes in this recipe.

    Cabbage in this soup adds bulk and fills your belly. If youre not a fan of cabbage, you can most certainly substitute kale or spinach. Keep in mind that kale will add more bulk and spinach will shrink down quite a bit.

    • Low Carb Veggies Cabbage, beans, bell peppers, tomatoes, zucchini, broccoli, celery
    • Starchy Veggies Carrots, potatoes and sweet potatoes , corn

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    The Cabbage Soup Diet: Does It Work For Weight Loss

    Diet Cabbage Soup! Lose Ten Pounds In A Week! And Delicious!

    Healthline Diet Score: 0.71 out of 5

    The Cabbage Soup Diet is a short-term weight loss diet.

    As the name implies, it involves eating large quantities of cabbage soup.

    Proponents of the diet say that it can help you lose up to 10 pounds in a single week, but many health experts warn that the diet is unhealthy and its results unsustainable.

    This article examines the Cabbage Soup Diet and its effectiveness.

    diet review scorecard

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    Creamy Artichoke Pea Soup

    Avocado and artichoke add creamy and flavorful elements to this pea soup, which can be made vegan if you eliminate the optional cream or creme fraiche.

    Per one-cup serving: 265calories, 14 g fat , 28 g carbs, 6 g sugar, 225 mg sodium, 13 g fiber, 10 g protein.

    For the full recipe, go to

    Mistake : Thinking Soup Isn’t A Breakfast Food

    If breakfast-for-dinner is a legit thing, then dinner-for-breakfast should be, too. Enter soup for breakfast, folks.

    These recipes will kickoff the new trend â and they each boast a healthy dose of fill-you-up protein!

    Eating soup for breakfast also means starting your day off nutritiously: Regular soup-eaters have been found to have healthier diets compared to non-soup-eaters, per an April 2014 âBritish Journal of Nutritionâ study. In that study, soup-eaters ate more protein, fiber and vitamins and minerals, and less fat compared to their counterparts who didn’t consume soup. Buy soup-eaters also ate more sodium, which brings us to mistake #4.

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    White Bean Parmesan Spinach Soup

    This white bean soup offers two-plus servings of hunger-satisfying veggies per serving, Gradney says. And with only 87 calories, it makes a perfect between-meal snack. The addition of parmesan cheese rounds out the soups savory flavor.

    Per 1-cup serving: 280 calories, 4 g fat , 38 g carbs, 2 g sugar, 1007 mg sodium, 8 g fiber, 19 g protein.

    To get the full recipe, go to

    Do I Only Eat This Weight Loss Soup All Day Every Day

    Healthy Soup Recipes: 19 Light Soups to Help You Lose Weight

    No. You still need to get a healthy amount of calories in to lose weight at a healthy rate. For best results heres what we have found to work:

  • Eat a healthy breakfast in the morning, focusing on lean proteins.
  • Eat a bowl of Weight Loss Magic Soup for lunch.
  • Have another bowl of the delicious vegetable soup for an afternoon snack.
  • Then, at dinnertime, eat a bowl of the weight loss soup along with a serving of lean protein and a serving of whole grain, for example a 4-ounce chicken breast and ½ cup of brown rice.
  • Drink plenty of water during the day to stay hydrated.
  • Exercise at least 30 minutes 5 or more days a week for maximum results.
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    Slow Cooker Moroccan Lentil Soup

    With 20 grams of protein and only 260 calories, this filling lentil soup is a weight-loss win. Schmitt says a big reason that people falter on their goals is because theyre bored of eating the same healthy options. This soup changes that game, she says. Youll get a kick of flavors like ginger, curry, and cinnamon in every bite.

    Per 1-cup serving: 260 calories, 1 g fat , 45 g carbs, 7 g sugar, 577 mg sodium, 20 g protein.

    For the full recipe, go to

    A Hearty Skinny Soup Recipe

    • Vegetable soup is delicious, healthy and filling!
    • Its great for weight loss because its filling and low in calories. We enjoy a small bowl of this vegetable soup before each meal or I use it as a snack to tide me over until dinner.
    • And if you follow Weight Watchers, this is a 0 point soup a freebie and its low carb and keto friendly too.
    • This soup is quick to make, reheats well and you can add proteins or whole grains to make a hearty meal.
    • Prepared as directed, this vegetable soup comes in at only 52 calories per 1 cup serving and is loaded with protein, vitamins, and minerals.

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    How Does Soup Help You Lose Weight

    • This soup for weight loss is low in calories and virtually carb-free. Quite a few vegetables and the broth are basically calorie-free and by including more of them you can create a hearty and satisfying soup that’s low in calories.
    • Our diet soup recipe skips cheese and dairy but is also full of flavor from spices like garlic and oregano.
    • It will keep you full for hours and hours. Being full and satisfied will help you from snacking and craving other foods.
    • You can eat an enormous bowl of this soup while consuming minimal calories.

    Soup Recipes To Help You Lose Weight

    Lose 15 pounds In 1 Week! Cabbage Soup Diet Recipe | Wonder Soup

    Easy recipes for chicken soup, lentil soup and more warming winter soups packed with nutrients.

    Ill never forget the moment in a Weight Watchers meeting when the conversation turned to The Soup. Everyone in the room, it seemed, owed their success to the Garden Vegetable Soup recipe in the program booklet. Words like easy,yummy and filling kept coming up, and the best ones of all: virtually calorie-free. I practically sprinted home to make it that night.

    The soup was simplicity itself: carrots, onions, cabbage, tomato and spinach simmered with seasonings in broth. It tasted fantastic. And it worked: I ate the soup for lunch most days and lost 15 pounds in a few months without feeling deprived.

    Soon I was experimenting with different vegetables, flavors and recipes, from mulligatawny to menudo. Sometimes I added beans or a little meat to give the soups a shot of protein-rich staying power. I brought them to potlucks, rarely letting on that they were my go-to low-cal staples .

    Fast-forward to a few years ago, when I spotted a woman loading her cart with canned vegetable soups at the supermarket. These are my meals for the next month, she joked to the cashier. I have to lose 10 pounds for my daughters wedding. Inspiration struck: Why not make my fresher, better-tasting soups a business?

    No matter how you dish it up, your own homemade soup is fresher and tastier than the canned stuff. Or to put it another way, its just veggilicious.

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    Does The Cabbage Soup Diet Work

    The cabbage soup diet is effective only if you understand how its supposed to work and respect all the given rules. Cabbage is a vegetable with a very low content of calories and when you eat a low amount of calories, two thing happen: your body has nothing to store as fat and it starts to burn its adipose tissue to produce the energy it needs. In addition, cabbage, especially prepared in a soup, makes for a very watery dish to consume. This controls your appetite and fills up your stomach, so you wont overeat.

    It will also control other aspects, such as the potassium levels in your body and blood pressure. In addition, cabbage lowers cholesterol levels and boosts cardiovascular health. It is also good for the liver, helping it get rid of unwanted substances or anything thats in excess.

    The liver is one of the most important organs when it comes to maintaining a healthy weight. Cruciferous vegetables, cabbage included, also fight inflammation in the body and have healing effects in case of tumors. Their effects on cancer cells are being researched. The anti-inflammatory and antioxidant effects were already proven.

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    Expert Tips From A Dietitian

    This is a level 1 recipe . The fat flush soup recipe is filled with all of the components that are needed to create a high-volume, low-calorie satiating meal. If weight loss is one of your goals, you need this soup in your life.

    The combination of protein, fiber, and water here is tops for those looking for a filling meal for few calories. Think of protein, fiber, and fluid volume as the trifecta for meals that support weight loss goals.

    I often have this for dinner, but it works wonderfully as a lunch prep as well. Heat it in the morning, pop it in a thermos, and youll have a hot meal waiting for you at lunch. This is a great solution for those who dont have a way to heat food at their workplace.

    A warm thermos of soup is also a great thing to have on long commutes or when youll be traveling. Having a soup that is both healthy and delicious on hand makes it much easier to skip the fast food drive-thru. A wide-mouth thermos is a small investment that youll likely find yourself using for many years.

    Read Also: What Soups Help You Lose Weight

    Chicken And Sausage Gumbo

    When you crave a Creole classic, go for this healthier version. It uses nutritionally-dense okra to thicken the soup instead of roux . Expect ultimate comfort-food flavors with a hearty serving of veggies and lean protein from chicken and reduced-fat sausage, Gradney says.

    Per 1-cup serving: 160 calories, 2 g fat , 12 g carbs, 4 g sugar, 550 mg sodium, 2 g fiber, 22 g protein.

    To get the full recipe, go to

    How To Lose One Pound A Week

    Healthy Soups: 19 Light Soups to Help You Lose Weight

    But for most, Blatner says that souping could be a way to kick-start healthy eating, as long as youre getting at least 1,200 calories a day for women or 1,500 for men.

    Psychologically it gives you a clean-slate vibe, she says. You realize you were able to get full eating soup, so maybe you dont need that ice cream after all.

    What, exactly, does a soup fast look like? On a typical fast through Soupelina, youd eat five different soups a day, one every two-and-a-half to three hours. Youd also start your day with a hot water and lemon, and drink a turmeric-based broth in the afternoon. Youre allowed to munch on a few carrots, Persian cucumbers, radishes or celery if you need something to chew. Doing the entire fast, the company says, could lead to losing as much as one pound a day.

    Blatner says there are limits to how long someone should go on a soup cleanse. The average healthy person, she notes, should spend no more than five days on a soup cleanse, and she recommends checking with your doctor before embarking on such a program. Adding soup as an appetizer to one or two meals a day, on the other hand, is something that could be done long-term.

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