The diet industry is full of diets that come and go, where you’re ‘allowed’ to eat only one type of food or limit yourself to ‘detoxing drinks’ to lose those kilograms fast. Often, people find themselves in situations where they want to drop 5-10 kgs fast so these fads look appealing, especially with the plethora of “before” and “after” photos on Instagram.
Truth is that while you might lose weight fast by doing one of those diets, you’ll probably get them back very fast. Often, you end up getting even more.
Ok to get the lost weight back, but to gain even more? Not cool.
Luckily for you, there’s a solution.
Some foods that are a part of those ‘fad’ diets, soup in example, is beneficial to you when it’s used as part of a healthy weight-loss programme.
Recommendations for losing 3 kg
You didn’t put on 3 kg overnight. Making a switch to a whole-foods diet – fresh fruits and vegetables, lean protein, whole grains, legumes and healthy fats – will not only help you shed those kgs, but will also provide the nutrition that fad diets don’t offer. Whole-foods diets, for example, tend to be rich in protein and fiber, two nutrients associated with satiety and weight management. This kind of diet – it's actually more of a lifestyle change – is also sustainable over a lifetime, meaning you’re likely to keep up with it instead of returning to unhealthy eating after you reach your goal weight.
The standard recommendation for weight loss is to create a calorie deficit of 3,500 calories a week to lose half a kg and 7,000 calories to drop 1 kg. That means if you’re currently eating 2,500 calories a day, you would reduce that number to 2,000 or 1,500.
This is merely a goal to help you plan your regimen, however; weight loss will vary with the individual. Soup is a nutritious food that can help you make a daily calorie reduction.
Eating Soup for Weight Loss
Maybe you usually turn down a cup of soup before a meal, thinking it’s too much food. But in fact, some research suggests that eating low-calorie soups before your meal can assist your weight-loss efforts.
Try this technique for a week – consume a serving of low-calorie soup before lunch or dinner and cut back on your main meal accordingly. For example, a cup of vegetable beef soup provides about 40 calories. If you have soup before dinner for a week and forgo a large, plain baked potato -- which is 290 calories -- you save 1,750 calories or half a kg of body weight. Having soup instead of a serving of French fries nets you even bigger savings of 3,150 calories, or almost a full half a kg of weight.
Which Soups to Choose?
Not all soups offer the same benefits (or taste, but ours are all delicious, hint hint).
In the Appetite study, participants ate low-calorie soups of broth and vegetables; chunky vegetables; chunky-pureed vegetables or pureed vegetables; all had the same calorie-reduction benefits. But in contrast, cream-based soups or those loaded with cheese or pasta can add significant calories to your regimen.
A cup of broccoli cheddar soup at one popular chain, for example, has 220 calories. Instead, opt for vegetable-based soups made from clear vegetable broth or from clear chicken or beef broth. At the same restaurant chain, a cup of vegetable soup with pesto has 90 calories.
Soups can make excellent main-dish meals; try swapping out higher calorie pasta dishes or meat-and-potatoes meals for a main-dish soup one or two nights a week. When making bean soups, puree some of the cooked soup and add it back to the pot to give the dish a rich, velvety texture without the extra calories of cream or cheese. Serve your soups with a side salad instead of bread.
Cutting calories by eating more soup will help you lose those stubborn kilos - but if you don’t incorporate regular exercise into your daily routine - they will come back.
Exercise not only helps curb your appetite, it also boosts your resting metabolism rate so you burn more calories and shed more fat. Standard guidelines suggest at least 150 minutes of endurance or aerobic exercise a week, plus strength training two or more days a week to build and maintain muscle.
You can try our soups as a great way to start losing weight. You can check out our offer here.
Enjoy your soups! :-)