Best Soups For Weight Loss


One of the best ways to lose weight is to consume the best soup for weight loss. There are many studies that have proved that these soups help in losing weight up to 10% of your body. People take soup for several reasons but why should you eat more soup?

Do you need some healthy fat burning soup recipes to liven up your diet and lower your weight-loss? I have massive collection of homemade soup recipes that are both delicious and healthy. Here are a few examples of my tasty, mouthwatering meals with the health benefits of eating soup.

Best Soups For Weight Loss

1.Carrot Ginger Soup

Carrot Ginger Soup

A light and healthy soup that may also support your immune system? Yes, please. This carrot soup from Dawn Jackson Blatner, RDN, comes with a ginger boost for extra health perks. “Ginger has anti-inflammatory properties and provides a bold flavor to soups,” says Palumbo. Research even shows that it may help against certain viral infections, though more studies are needed. While the cashew cream may seem like simply a garnish, it’s actually a sneaky way to also get in a solid amount of protein.

Per serving (serves 4): 440 calories, 27g total fat (4.5g saturated fat), 17g protein, 41g carbohydrates, 7g fiber, 14g sugar (0g added sugar), 290mg sodium

2.Slow Cooker Split Pea and Red Lentil Soup

Slow Cooker Split Pea and Red Lentil Soup

If you’re looking for a hearty soup that will fill you up, you’re in luck. This recipe from Vicki Shanta Retelny, RDN, comes packed with good-for-you lentils. “Lentils add texture, protein, soluble fiber, and potassium,” says Palumbo. And according to the USDA, you’ll also get iron from lentils, which is necessary for your body to do things like help oxygen move from your lungs to elsewhere in your body, notes the NIH. Plus, split peas have benefits, like over 8g of fiber per ½ cup, an excellent source, according to the USDA.

Nutrition per serving (serves 8): 167 calories, 0.6g total fat (0.1g saturated fat), 12g protein, 34g carbohydrates, 9.6g fiber, 3g sugar (0g added sugar), 405mg sodium

3.Creamy Kale and Dill Potato Leek Soup

Creamy Kale and Dill Potato Leek Soup

“Always look for or make a soup with at least two vegetables,” Agarwal says. This recipe from Sarah Gold Anzlovar, RDN, fulfills that assignment. For starters, the kale in the soup contains a myriad of vitamins, including K, according to the USDA. Vitamin K plays a big role in blood clotting and bone health, notes the Cleveland Clinic, though people on blood thinners may need to watch their intake. The recipe also calls for potatoes, which have the ever-important potassium (plus fiber), according to the USDA : A ½ cup has 319 mg of potassium.

Per serving (serves 8): 166 calories, 6g total fat (4g saturated fat), 6g protein, 24g carbohydrates, 2g fiber, 6g sugar, 300mg sodium

4.Tuscan Vegetable Soup

Tucson Vegetable Soup

Love a flavorful Italian soup? You’re going to want to try this healthy and delicious version of Tuscan soup from Alix Turoff, RDN. It’s made with cannellini beans, which along with the turkey bacon add a hit of protein. The beans also provide magnesium, according to the USDA, another mineral that helps your muscles and nerves function properly, the Mayo Clinic notes.

Per serving (serves 11): 90 calories, 1g total fat, 6g protein, 15g carbohydrates, 3g fiber

5.Creamy Vegan Pumpkin Soup

Creamy Vegan Pumpkin Soup

If you’re a year-round pumpkin fan, like Maggie Michalczyk, RDN, founder of Once Upon a Pumpkin, then this one-pot soup of hers is definitely worth whipping up. The pumpkin puree is satisfying because of its fiber, and it contains an array of vitamins. A ½ cup of pumpkin, for example, has all the vitamin A you need in a day, according to the USDA. And you don’t have to be intimidated to cook with this versatile orange fruit — simply use canned pureed pumpkin, as this recipe does. “Just avoid the sweetened variety,” says Palumbo. In other words, avoid cans labeled “pumpkin pie filling.”

Per serving (serves 4): 139 calories, 7g total fat (1g saturated fat), 2g protein, 19g carbohydrates, 4.2g fiber, 10.2g sugar (5.5g added sugar), 364mg sodium

Fat Burning Soup Recipes

Lose weight with help from these liquid meals that will actually fill you up.

Healthy minestrone with pesto

Theoretically, having more choices is a good thing, but when you’re out to eat and your waiter asks, “Soup or salad?” most of us would rather bury our faces under the napkin than make even one more decision. (We can make one choice for you, though: Skip the bread roll, which certainly isn’t on the list of the best carbs for a flat belly!) But soups really are critical to weight loss, especially when they happen to be fat-burning soups.

You know how the USDA wants you to get between five and nine servings of fruits and vegetables a day, right? Well, think of the soup as your extra credit, your personal ace in the hole—the tiny little bit you do on the side that skyrockets your daily nutritional score from a C+ to an A-. A well-crafted soup can give you three or four servings of vegetables and fruits, and presto, you go from failing the nutritional test to passing with flying colors.

Here are our favorite weight-loss, fat-burning soup recipes for a healthier cold-weather season without weight gain. And to make sure you maximize your soup benefits, be sure to avoid these worst ingredients to put into your soup!

1.Homemade Chicken Noodle Soup

Healthy mom's chicken noodle soup

PER 1 SERVING: 225 calories, 4 g fat (1 g saturated), 720 mg sodium

Curer of colds, warmer of hearts, soother of souls: Chicken noodle soup does everything a comfort food is supposed to do, and does so without a hefty caloric price tag. But steer clear of canned chicken soup: Not only is it sparse on chicken and vegetables, but a single cup can also carry up to half a day’s worth of sodium. This healthier homemade chicken noodle soup recipe is light on the salt, but so loaded with chunky vegetables and shredded chicken that it could be dinner on its own.

2.Butternut Squash Soup

Healthy butternut squash soup

PER 1 SERVING: 150 calories, 3.5 g fat (1 g saturated), 490 mg sodium

We love tomato soup, but when it comes to vegetable soups, butternut is unbeatable. Beyond being super tasty, it’s also among the healthiest because it’s packed with vitamin A, fiber, and omega-3s.

3.Tortilla Soup

low-calorie tortilla soup

PER 1 SERVING: 300 calories, 11 g fat (1.5 g saturated), 550 mg sodium

Over the past 2 decades, tortilla soup has rivaled chicken soup as a comforting mainstay on major restaurant menus. Between the pulled chicken, the soothing tomato broth, and the pile of fixings, what’s not to love? How about a bowl of soup with 86 percent of your day’s sodium allotment? Unless you learn to enjoy it at home, that’s what you’re likely to get if you eat it at a restaurant. Luckily, our homemade recipe is lower in sodium, and it gives you a full meal that comes in at just 300 calories per serving.


Healthy minestrone with pesto

PER 1 SERVING: 200 calories, 5 g fat (1.5 g saturated), 490 mg sodium

Nearly 9 out of 10 Americans don’t consume enough fruits and vegetables on a daily basis. This hodgepodge soup will go a long way in making sure you’re not one of them. Vary the specific vegetables depending on what’s in your fridge and what looks good in the market, but be sure to finish with a spoonful of jarred pesto, which helps tie the whole bowl of minestrone together.

5.Healthier Broccoli-Cheddar Soup

Healthy broccoli-cheddar soup

PER 1 SERVING: 290 calories, 17 g fat (9 g saturated), 580 mg sodium

Traditionally, broccoli-cheddar soup is about the cheese, the broccoli playing second fiddle to a bowl of glorified fondue. We turn the tables on tradition, giving broccoli its proper due and using only a handful of sharp cheddar to give this soup a rich, creamy texture and beer—preferably a full-flavored ale like Bass—to give it body and soul. Just 8 ounces is needed, which leaves you 4 to sip on while the soup simmers away. A broccoli-cheddar soup with less than 300 calories? No, you’re not dreaming.

6.Baked Potato Soup

Healthy baked potato soup

PER 1 SERVING: 220 calories, 9 g fat (4 g saturated), 650 mg sodium

In its normal restaurant iteration, this is the only soup that can compete with broccoli-cheddar soup or clam chowder in terms of sheer caloric impact. Most versions you’ll find start with a base of heavy cream, making for a bowl that can easily pack 400 calories or more. We cut the calories dramatically by switching to chicken stock as the foundation, then adding a splash of half-and-half. The creamy potato flavor still shines through, and the bacon, cheese, and Tabasco give it the indulgent taste of a fully loaded spud. Add a bowl of mixed greens tossed with olive oil and balsamic, and you’ve got a full dinner.

Why Should You Eat More Soup?

By now, you’ve likely heard of juicing. But what about “souping”? Essentially, instead of downing green juice all day long, this cleanse involves sipping on soup. In my opinion, souping is a better option than stricter cleanses. That said, you certainly don’t need to limit your entire diet to liquid meals in order to take advantage of soup’s health and weight loss benefits. Here, why and how to incorporate some healthful soup into your diet.

A study published in the journal Appetite found that when people ate a low-calorie soup (about 130 calories for women and 170 for men) before lunch, they naturally consumed about 20% fewer calories overall—but didn’t feel less full. And no, not just any appetizer will do. Other research has shown that compared to solid foods like cheese, crackers, and cantaloupe, soup does a better job at curbing subsequent eating.

Weight Loss Guide


Why soup? Scientists say texture is key. Although liquids empty from the stomach faster than solids, thicker liquids like soup are different. They actually tend to cause the stomach to expand a bit more, and remain in the stomach longer, so you feel more full, for a longer length of time. And while some research suggests that form doesn’t matter, one study published in the European Journal of Clinical Nutrition concluded that smooth soup (think: butternut squash) worked even better than a chunky version (when it came to slowing stomach emptying and boosting satiety. Plus, unlike smoothies, which can be sucked through a straw in mere minutes, soups are generally sipped at a more leisurely pace. And additional research shows that slower eating helps you feel more satisfied and consume fewer calories, often without even trying.

To test out the satisfying powers of soup for yourself, try swapping your usual lunch for one of these liquid meals or have a cup before chowing down on a sandwich or salad. And to make sure you don’t inhale your soup, put your spoon down between slurps and try to eat mindfully without distractions from your phone, laptop, or TV.

Many of my clients are shocked at just how well the simple strategy of eating soup before or as a meal works. And consider this: For the average American, eating one fifth fewer calories than usual per day is enough to generate a loss of 50 pounds or more over a year’s time. Even if you’re not concerned about losing that much weight, this trick can also be a successful way to break a plateau or shed stubborn pounds. Plus, including soup in your diet is an easy way to add more veggies and antioxidant rich seasonings.

Health Benefits of Eating Soup

1.It Helps Keep You Warm

When the temperatures outside reach freezing levels, nothing will warm you up like a bowl of soup. Unlike hot caffeinated beverages that leave you dehydrated, soup nourishes you from within and helps increase core body temperature. A bowl of your favorite soup will warm you from inside out on a cold, chilly night, keeping you toasty warm.

2.It Can Help Lose Weight

Research has found that people who regularly drink soup have lower dietary energy density and better diet quality. The high water and fiber content from vegetables added to soup keep you satiated in a healthy and hydrating way. Have a bowl of soup in the evening, and you will be unlikely to over-eat too many calories at dinner-time.

3.It Keeps You Satiated

Don’t underestimate a good old bowl of soup. It makes for a hearty meal by itself to provide high satiety with fewer calories than most other regular meals. Researchers from Oxford Brookes University, UK, found that smooth soup induces greater fullness compared with the solid meal because of a combination of delayed gastric emptying. This can lead to feelings of gastric distension and rapid accessibility of nutrients, causing a greater glycemic response. In short, soup will keep you feel for longer, keep your tummy happy and keep your blood sugar levels stable.

4.It’s Good For Digestion

Unless you go for a soup laden with heavy cream, most recipes include fibrous vegetables, beans, lentils and meats that all ensure a healthy digestion. Eating a fiber-rich diet aids in smooth digestion and also increases insulin sensitivity.

5.It’s Power Packed With Nutrients

For those of you who find it hard to eat 7-8 servings of vegetables a day, making a pot of soup to reheat and eat throughout the week is the solution. You can add a variety of vegetables to your soup, and it’s also a good way to incorporate any leftovers and create a whole new dish. Plus, it’s easy to add a variety of veggies into soups in a non-intrusive way, getting the pickiest of eaters to consume them. We can’t think of a healthier meal the whole family can enjoy!

6.The Vitamins and Minerals Stay Intact

The slow cooking method used for soup ensures that it retains the vitamins and minerals of cooked vegetables since you also consume the broth. Whether you are making a soup with lentils, beans or meat coupled with vegetables, you get a full array of nutrients in that delicious broth. Also, some nutrients like beta carotene from carrots and lycopene from tomatoes are better absorbed by the body when food is cooked rather than when eaten raw.

7.It Can Keep Aches and Pains At Bay

When making a soup, don’t discard the bones. In fact, if you slow-cook the whole carcass with bones, tendons and ligaments to make your soup, you get a delicious bone broth that is high in gelatin, collagen and glycine that have a natural anti-inflammatory effect. A bowl of bone broth can promote healthy bowel movements, improve gut motility, combat gut inflammation and naturally treat gut dysbiosis. It also helps boost immunity to keep stomach infections at bay.

8.It Is Naturally Healing

There is a reason the doctor tells you to have a warm bowl of pumpkin or chicken soup when you’re fighting the flu. Studies have found that hot chicken soup is superior to other hot or cold liquids in the management of fluids in upper respiratory tract infections. The nutrition-filled broth boosts immunity with essential vitamins and minerals and rehydrates your body. Also, it is easy to digest which makes it perfect for when you have a sore throat or poor appetite. Plus if you have a nasty cold, the hot vapors warm you up and helps in clearing nasal passages.

Besides these benefits of soups, the thing we like most is that they’re so versatile. You can play around with ratios and measurements to create a warming, delicious bowl of goodness with any ingredients at hand, and use a variety of herbs and spices to try new flavors. As long as you keep a close eye on added salt, a bowl of soup will ALWAYS be a healthy option. Making soup is also inexpensive since you can use whatever you have lying around in the house.

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