As the calorie chart shows, soups tend to have low calorie density due to high water content, but they can also be made high-fat with cream, butter, coconut milk, and other fatty additions. Soups generally have few calories from proteins, except in the case of some meaty stews.
While there are many canned soups for weight loss, making your own healthy soups assures you're receiving as much of the good stuff (such as vegetables, lean meats, and grains that are high in nutrients) while minimising the amount of sodium, chemicals, and other unhealthy ingredients.
According to Georgie Fear, R.D., a Canada-based registered dietitian and author of Lean Habits for Lifelong Weight Loss, soups are great for satiety because they're low in caloric density.
An average bowl of noodle soup contains about 410 calories. This number can go up or down, depending on how you add spices, or other foods such as: Meat, onions, dumplings, bean sprouts, etc.
Whenever possible, use homemade stock or broth. Bouillon cubes, canned broth and even broth in a box are often high in sodium and can be particularly problematic for people with high blood pressure.
What Experts Say. "The concept of eating soup to lose weight has spanned decades, but experts say an all-soup diet lacks nutrients and is not sustainable. They do agree it can be smart to eat vegetable-packed soups for some meals, though, as these are filling, nutrient-dense, and low in calories."
Due to its high water content, soup is low in "energy-density," meaning it is lower in calories compared to other foods of the same weight. Choosing low energy-dense foods can help you decrease calorie intake while maintaining satisfaction. Soup can be nutrient-packed.
Soup is naturally low in calories.
It can also be a weight watcher's best friend,” says Christine Palumbo, RD, who is based in Chicago. That's thanks in part to the fact that soup can be high in nutrients while generally low in calories, says Shilpi Agarwal, MD, a family physician based in Washington, DC.
Soups are an excellent and tasty addition to your weight loss diet plan, but the key is to pick the right type of soup. Low-calorie vegetable-based soups can help fill you up and reduce overall calorie intake, while cream-based soups and those loaded with high-calorie ingredients should be avoided.
Soups are naturally filling and can be low calorie so are a great choice when you're wanting to drop a few pounds without too much effort.
To figure out the number of calories in a homemade dish, use a nutrition label calculator to add up the calories in each of the individual ingredients.
The authors of the study also noted that eating too much soup may negatively affect your blood pressure due to its typically high sodium content. Therefore, they recommend choosing low-sodium soups.
Making your own soup takes time, but it gives you complete control over the ingredients and how you prepare them. Homemade soup can also save you money compared to canned soup. Cook a large batch of soup, then freeze small portions for meals that you can heat quickly.
One serving of Mixed Vegetable Clear Soup is only 32 calories. Out of which carbohydrates comprise 15 calories, proteins account for 4 calories and remaining calories come from fat which is 13 calories.
Eating salty foods, such as luncheon meat, olives, chips or canned soup, can cause you to retain water. Though this excess fluid weight is most likely temporary, it can make you feel uncomfortable, or as if you've put on a few pounds.
Thick soups that carry not only the broth, but also toppings that make them sumptuous, can be had as your dinner. These kind of all-in-one soups, that carry a number of condiments on their side, and ingredients in them, are also a great way of utilizing leftovers.
Clam chowder nutrition
And Walsh agrees, “Clam chowder is one of the worst soups a person can eat. It's high in fat, calories and sodium.” There is 180 calories in a cup of clam chowder. The macronutrient breakdown in a cup of clam chowder is 20 grams of carbohydrates, 8 grams of fat and 6 grams of protein.
Calories in a Chicken Soup:
A serving of 100 grams of chicken soup only has 50 calories.
Supporters of the diet claim that people who follow it strictly can lose around 10 pounds in a week. Crash diets such as the cabbage soup diet may cause initial weight loss. However, most people gain the weight back once they stop following the diet.
Experts often recommend clear soups over cream-based ones as dairy may prove to be fat inducing according to some studies. On the other hand, clear soups are easy to digest, are not heavy on the stomach and can help keep your tummy cool. Healthy digestion is key for fast metabolism and weight loss.
Soup ingredients such as sweet potato, onions, barley, beans, lentils, and split peas are fantastic sources of fiber, vitamins, and mineral. They also provide energy. Soup ingredients such as zucchini, mushrooms, spinach, herbs, broccoli, and cauliflower provide nutrients without the energy.