soups for weight loss

 Soups are a popular meal , especially in the cold season or when the  weather is bad. Relying on a nutritious soup for lunch or dinner is not only worthwhile for the health-conscious, but also for everyone who is on a diet. Some soups are great for losing weight. For this reason, soup diets are being carried out more and more frequently today. A particularly well-known example is the so-called cabbage soup diet. Soup diets lure with high weight loss, but also have some disadvantages. What these are and what else you should consider when following a soup diet is explained below.

Soup diet: vegetable soups suitable for losing weight

As the name “soup diet” already suggests, the diet consists mainly of one or different types of soup. Vegetable soups are particularly recommended for losing weight, as they contain only a few calories. However, soups with greasy ingredients such as dumplings or cream should be avoided, otherwise the soup is not suitable for losing weight. Ready-made soups should also be avoided because of their comparatively low proportion of vegetables and their relatively high proportion of  salt  and additives.

As a general rule of thumb, the soup shouldn’t have more than 100 to 150 total calories per serving. Depending on the soup diet plan, fruit, vegetables and various protein-containing foods such as fish, lean meat, eggs or dairy products may also be consumed in addition to the vegetable soups.

As a rule, a soup diet should be carried out over a period of no more than seven days. In order to detoxify the body in between, individual soup days can also be included throughout the year.

Cabbage soup diet as the “silver bullet” of diet soups?

During a soup diet, cabbage soups are used particularly often. They are repeatedly touted as a “silver bullet” because they are said to boost fat burning. A cabbage soup diet is said to make it possible to lose up to five kilograms in just one week.

However, this weight loss is not due to increased fat burning, but to other factors. For example, cabbage soup is extremely low in calories. Due to the low intake of calories and carbohydrates, the body also begins to break down stored carbohydrates. This has a dehydrating effect, which in turn also contributes to weight loss. Due to the one-sided cabbage soup diet, you also consume little protein. As a result, you lose muscle mass and therefore weight.

Overall, only very few minerals and proteins are absorbed during the cabbage soup diet   , so that the diet is quite one-sided. Therefore, as with the main focus on eating other vegetable soups, additional foods should also be consumed on the cabbage soup diet.

In conclusion, it can be said that the cabbage soup diet is not suitable for a long-term diet. However, if you want to lose some weight quickly, you can eat cabbage soup for a few days. However, since the diet does not change with this form of diet, a  yo-yo effect  can be expected after the end of the diet.

Benefits of losing weight with soups

In general, the advantage of a soup diet is that vegetable soups contain only a few calories and weight loss can be recorded after just a few days.

Eating soups also makes sense as a supplement to a long-term change in diet: A study by the US American Penn State University was able to show that people who ate a portion of low-calorie soup before the main course consumed 20 percent fewer calories overall with their meals . This is due to the filling effect of the soups.

With a soup diet, the body is also supplied with many vitamins and minerals through the vegetables in the soup.

It is particularly recommended to include lentil, bean or pea soup in your diet, as these legumes contain a high proportion of protein. In addition, the diet plan is less monotonous with different soups, which makes it easier to stick to the diet overall.

Disadvantages of a soup diet

Soup diets, like other crash diets, are controversial among experts. Because if soups are used specifically to lose weight, there is no fundamental change in eating habits. The weight loss during the soup diet is mainly due to the fact that the body is supplied with extremely few calories.

As already mentioned, the lack of carbohydrates also means that the body’s carbohydrate stores have to be tapped, which leads to severe dehydration of the body. In addition, due to the possibly low intake of proteins, muscles are broken down. During the soup diet, the body loses not only fat but also water, protein and carbohydrates. Since these stores are replenished after the end of the soup diet, a yo-yo effect must be expected.

Risks and side effects during the soup diet

Due to the low calorie intake during the soup diet, concentration problems, poor performance, headaches and physical exhaustion can occur. Anyone who frequently relies on cabbage soups to lose weight during their soup diet must also   expect flatulence . People who are sensitive to white cabbage should therefore avoid cabbage soup.

Another problem with the soup diet is that the one-sided diet can lead to a nutrient deficiency. During the soup diet, the body is supplied with too little fat and protein. If the body does not get enough protein, this can lead to deficiency symptoms such as hair loss, muscle weakness or a lack of drive. If there is hardly any protein available to the body in the long term, this can even be fatal.

Therefore, during a soup diet, care should be taken to supply the body with protein in addition to the vegetable soups. Protein-rich foods such as meat, fish, eggs, tofu or dairy products are particularly suitable for this.

Soup Diet Plan

A soup diet should generally be carried out over a period of no more than seven days. During this time, soups should be consumed mainly, but not exclusively. When choosing suitable foods, the following soup diet plan can be used as a guide:

  • Day 1:  Vegetable soup, fruit (except  bananas  and  honeydew melon )
  • Day 2:  Vegetable soup, raw vegetables (except  corn  and  peas ); in the evening: baked potatoes with low-fat quark
  • Day 3:  Vegetable soup, fruits and raw vegetables
  • Day 4:  Vegetable soup, three bananas, a glass of skim milk and a cup of low-fat yogurt
  • Day 5:  vegetable soup, 200 grams of poultry or fish, six unpeeled tomatoes
  • Day 6:  Vegetable soup, a lean steak, greens, and a salad with no  dressing
  • Day 7:  Vegetable soup,  brown rice , vegetables, a glass of freshly squeezed  fruit juice

In addition, drinking a lot should be recommended during the soup diet. About three liters of still mineral water per day are recommended. Alcohol, soft drinks and sweetened fruit juices are prohibited,  coffee  and black  tea  should be avoided. To prevent a protein deficiency, milk consumption can be increased if necessary.

Cabbage soup recipe

For a tasty and healthy cabbage soup, the following ingredients are needed:

  • 1 head of white cabbage
  • 6 onions
  • 2 Paprika
  • 1 kilogram  of carrots
  • 8 peeled tomatoes
  • 1 stick of celery
  • herbs and spices

Wash the vegetables for the cabbage soup, peel and cut into small pieces. Then boil the vegetables in five liters of water for eight to ten minutes and then let them steep for 20 minutes. Refine the soup with herbs and spices before serving.

Conclusion on the soup diet

If the soup diet is used once or twice a year as a one-week  fast or as a single fasting  day, the diet will not do any harm. However, it should be clear that the weight loss achieved through the diet can only be maintained with a permanent change in diet and sufficient exercise.

In particular, people who  suffer from morbid obesity  and metabolic or circulatory diseases should change their diet permanently instead of following a soup diet. On the other hand, it is strongly discouraged in any case to carry out the soup diet for a longer period of time.

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