Healthy Canned Soup Diet
How to Lose 15-20 Pounds by Eating Soup
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Weight Loss Soups
The Healthiest Canned Soup Diet to Lose Weight & Build Muscle
Many dieters turn to canned soup as a convenient and nutritious low-calorie meal. There are an abundance of plans based on soups, but many of them are not sustainable for long-term health. Soup-only diets typically do not contain proper amounts of all the nutrients necessary for healthy bodily function; including proteins, which are the building blocks of muscles. The healthiest diets are ones that include all essential nutrients in the amount of calories you need to achieve and maintain an appropriate body weight.
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Planning Your Diet
Once a week, sit down and write out a plan for your food intake. Map out how many calories and how much protein you need, along with your plan for how to meet those requirements. Calculate the total number of calories your body needs using a simple method suggested by California State University Long Beach. Multiply your current weight in pounds by 15, then subtract 500 calories to lose 1 lb. per week or 1,000 to lose 2 lbs. per week. About 15 percent of your total calorie intake should be from protein to promote muscle growth.
Choosing Canned Soup
When choosing canned soups to base your diet on, look first at the nutrient facts label. Find soups that will help you reach your caloric goal, have plenty of protein and have less than 500 mg of sodium. Note the serving size at the top of the nutrient facts panel and calculate your nutrients accordingly. The amount of soup that makes up one serving differs from brand to brand and even from soup to soup within the same brand. Eating more than one serving as listed on the label is OK, as long as you budget for it.
Filling the Gaps
You cannot meet all of your nutritional requirements by eating canned soup alone. Most soups lack significant amounts of calcium, essential fatty acids and complete protein. Fill in the nutritional gaps by adding other foods into your diet. Sharon Coplin, a registered dietitian at Ohio State University, suggests drinking three to four glasses of skim milk per day to boost the calcium and protein content of your meals. Try serving your soup over brown rice or quinoa to add whole grains to your meals.
Eating protein is absolutely necessary for losing weight and building muscle, but so is physical activity. The American College of Sports Medicine recommends at least 250 minutes of exercise per week for weight loss and maintenance. This averages out to at least 40 minutes per day or about four 60-minute sessions per week. Aim for a balanced workout program that includes cardiovascular work to burn calories and resistance training to build muscle and gain strength.
What Are the Benefits of Eating Canned Soups?
Canned soups offer some health benefits, but you have to choose the right varieties.
A hearty bowl of canned soup is one of the easiest meals around. And if you choose properly, it can also be a healthful addition to your diet. Bowls of healthy soups come stocked with vegetables, are rich in nutrients and have even been shown to help maintain dieters' weights.
Maintain a Healthy Weight
Studies show that consuming soup before a meal leads to lower caloric intake overall. In a five-week study published in the journal "Appetite," men and women ate lunch in a laboratory once a week. Those who ate soup before the main meal consumed up to 20 percent fewer calories overall.
Certain canned soups pack a variety of nutritious vegetables and plenty of fiber. Some types of vegetable minestrone, for example, contain a full serving of vegetables (including spinach, green beans and carrots) and plenty of red kidney beans, which provide 5 grams of fiber per serving -- 20 percent the recommended daily value. Choose soups with a variety of vegetables -- rather than plain chicken noodle soup, for instance -- to reap the most health benefits from your soup.
How to Choose
Choose low-sodium soups that are not cream-based since creamier soups are typically high in fat and contain more calories per serving than their clear broth-based counterparts. Low-fat soups should have no more than 3 grams of fat per serving, while low-sodium cans should contain no more than 360 milligrams of sodium per serving.
The 5 Worst Soups for Weight Loss (and 5 to Try Instead)
Soup is the ultimate comfort food. But if you're watching your weight, it can also be an unexpected drain on your calorie and fat bank. This doesn't mean you have to give up your favorite cold-weather soup. Just avoid these five soups listed below, and swap them out for the healthier alternatives we've provided:
1. Clam chowder. Anything with the word "chowder" in it is probably going to be high in cream, fat, and calories. Campbell's Chunky New England Clam Chowder tops the list with 230 calories per serving, 13 grams of fat, and 890 milligrams of sodium. Plus each can contains two servings, so if you eat them at the same time, you're up to 1,780 grams of sodium.
2. Potato soup. Potato soup can be healthy, but it's often made with a cream base instead of a broth base, which means that it, like the chowder, can be loaded with calories and saturated fat.
3. Lobster bisque. With an average of 13.1 grams of fat (that's 20 percent of the daily recommended serving), most of it saturated, and 896 grams of sodium, this is a definite diet don't!
4. Chili. Chili's actually not that bad: It often contains a lot of fiber, protein, and vegetables. However, most of the time it's also accompanied by a huge chunk of cornbread on the side. If you're going to have chili, skip the bread, and have a salad instead.
5. Broccoli and cheese soup. Soup using broccoli as a base? Healthy! Dousing that broccoli in cheese? Not so healthy. Most restaurant versions tend to feature a few tiny broccoli florets drowning in a bowl of cheese, so if you see this one on the menu, skip it.
Try one of these instead:
1. Mushroom and barley soup. This low-cal recipe features plenty of vegetables as well as barley to make a hearty meal that will fill you up, not out.
2. Lumberjackie soup. Vegan-friendly and easy to make, this recipe calls for a hodge-podge of vegetables that's packed with antioxidants and minerals. Just throw the ingredients into your crockpot, let it cook, and you're done!
3. Chilled soups. If you can brave the cold and want to try a chilled soup instead of a hot one, try one of these healthy and slimming chilled soups.
4. Chicken, zucchini and potato soup. For the days when you want more than a snack, this flavor-packed soup's sure to please. The chicken and potatoes will help fill you up, while the zucchinis provide a serving of veggies.
5. Homemade tomato soup. Who doesn't like tomato soup on a cold gray day? Skip the canned versions, which are packed with sodium, and go for this healthy homemade version instead.
15.03.2018 2:18 pm Updated by Admin
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