Souping for Weight Loss: What You Need to Know

by Rajesh Kaur

Comfort food has long been associated with indulgence and pleasure, but what if it could also contribute to optimal health and a happier weight? This is where souping comes in. Souping is not just another fad diet; it is a flexible wellness strategy that has garnered the support of nutrition experts across various dietary preferences, including strict keto and plant-based.

Soup is considered one of the best foods for weight loss, according to Barbara J. Rolls, PhD, author of The Ultimate Volumetrics Diet. Dr. Rolls is a leading authority on the scientific benefits of soup and her research at Penn State University has shown that soup’s unique solid-liquid mix can trick the body into feeling full on fewer calories. In one experiment, comparing chicken noodle soup to a casserole made with the same ingredients, soup reduced appetite by 400 calories. This is due to soup’s ability to provide a larger volume of food with fewer calories, satisfying our hunger and keeping us full for longer.

The hot liquid in soup also slows down our eating, which allows our brains more time to register feelings of satiety. Additionally, the volume of food in soup activates stretch receptors in the stomach, sending signals to the brain to stop eating. This mechanism is much more effective with soup than with calorie-dense options like chips or cookies. Furthermore, soup’s solid-liquid mix takes longer to digest, keeping us full for an extended period of time.

Not only does souping aid in weight loss, but it also enhances nutrient absorption. When ingredients are simmered in soup, their nutrients are preserved in the broth, resulting in a higher absorption rate of vitamins, minerals, and antioxidants. This boost in nutrient intake contributes to overall health and facilitates effortless weight loss.

For those looking to reap the weight-loss benefits of souping, there are key ingredients that should be incorporated into soup recipes. Olive oil is a souping star, as it contains oleic acid, which acts as a natural appetite suppressant. Protein-rich ingredients like chicken help suppress appetite and increase metabolism. Onions, tomatoes, carrots, spinach, broccoli, beans, hot peppers, and parmesan cheese are all packed with nutrients that aid in weight loss.

In terms of how much soup to consume for maximum weight loss, the key is to find a level of consumption that is sustainable in the long term. It is important to enjoy the soups you eat and avoid forcing yourself to eat meals you dislike or consuming excessive amounts of soup. Dr. Rolls found that individuals who had two servings of soup a day as meals or snacks lost about twice as much weight as those who consumed equal-calorie servings of other foods.

One success story that exemplifies the benefits of souping is Ann Teget, a 53-year-old Nebraska retiree who lost 123 pounds by incorporating soups into her weight-loss journey. She discovered the slimming advantages of soup through a popular weight-loss app and made souping a central part of her path to better health.

Souping offers a practical and delicious way to achieve weight loss while nourishing the body with essential nutrients. By incorporating nutrient-rich soups into our diets, we can soothe our souls, speed our bodies toward optimal health, and achieve our desired weight.

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