How Much Weight Can I Lose On A Soup Diet
How to Lose 15-20 Pounds by Eating Soup
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Weight Loss Soups
How to Lose 20 Pounds by Eating Soup
Broth-based soups are best for weight loss.
Soup makes up a part of many weight-loss diets for a reason -- it tends to be low in energy density. This means that you can eat a lot of soup without consuming that many calories, and the soup will help fill you up so you don't eat as much of other, higher-calorie foods. A healthy rate of weight loss is 1 to 2 pounds per week, so losing 20 pounds will take at least 10 to 20 weeks.
Soup and Weight Loss
People who regularly eat soup are less likely to be overweight than those who avoid soup, according to a study published in "PLOS ONE" in September 2013. Also, having a small serving of low-calorie soup before a meal can support weight loss by helping you consume fewer calories during your actual meal. The is partly because soup is filling, but eating soup with a spoon also forces you to slow down, allowing your brain to signal satiety before you've raced past your optimal calorie count. Women should aim for about 150 calories per serving and men 200 calories when having soup as your starter course.
Type of Soup
Broth-based soups are better choices than creamy soups for weight loss, as they tend to be lower in calories. Look for a soup that is low in both sodium and calories for the best results, since consuming sodium can cause you to retain water and high-calorie soups won't be as effective for reducing the total amount of calories you consume at your meal. For example, ready-to-eat canned chicken noodle soup contains about 95 calories per cup, which is much lower than the 201 calories in a cup of New England clam chowder or the 231 calories found in the same amount of bean and ham soup.
Making your own soup will make it easier to control the amount of sodium, since all three of these canned options are high in sodium, containing between 31 and 41 percent of the daily recommended value.
When to Eat Soup
Adding soup to the beginning of your meal won't help you lose weight if you don't consume fewer calories overall. You need to create an energy deficit of between 500 and 1,000 calories each day to lose 1 to 2 pounds per week, either by eating less or exercising more. You'll get even better results if you take other steps to lower the energy density of your diet besides just adding soup to the beginning of your meals. For example, you can replace some of the meat in mixed dishes with vegetables, drink water instead of high-calorie beverages and prepare your foods using methods that limit added fat and sugar.
How to Lose 20 Pounds by Eating Soup
The diet industry is exploding with fad diets, where you might eat only one kind of food, such as soup, or limit yourself to “detox” beverages to lose weight fast. When you want to drop 20 pounds, a quick fix may look appealing, especially with all those “before” and “after” photos to wow you. But the truth is, while you may lose weight on a fad diet, the odds are good that you’ll gain it back. You might even gain back more than you originally lost. However, some foods that make up fad diets, such as soup, may be beneficial when used as part of a healthy weight-loss regimen.
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Recommendations for Losing 20 Pounds
You didn’t put on 20 pounds overnight. In fact, the average American gains about a pound annually during the fall and winter seasons, and then doesn’t take it off during the spring and summer. The best way to lose 20 pounds and keep it off is to go about it methodically -- at a rate of 1 to 2 pounds a week. In this way, you could lose 20 pounds in two to five months. 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 pounds, 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 1 pound and 7,000 calories to drop 2 pounds. 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. In a study published in the journal Appetite in 2007, 60 normal-weight adults received a “pre-load” of low-calorie soup before lunch for five weeks. After they consumed the soup, they were served their main meal. In the group that ate their soup first, researchers found that the subjects consumed 20 percent fewer calories at that meal -- and because the soup was low-calorie, they reduced their caloric intake overall. The conclusion was that adding soup to your diet can be an effective means of curbing calories. Having soup before your meal may also force you to slow down – another technique shown to reduce overall energy intake.
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 pound 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 pound of weight.
Which Soups to Choose?
Not all soups offer the same benefits. 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 soup can help you shed pounds -- but unless you also incorporate regular exercise into your regimen -- you are likely to gain back the weight you lose, according to Harvard Medical School. 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.
How Much Weight Can You Lose If You Just Eat Soup for 2 Weeks?
A study by Barbara Rolls of Pennsylvania State University, published in "The American Journal of Clinical Nutrition" in 1999, showed that eating soup before a meal decreased the amount of calories lean women consumed at a meal. Rolls went on to demonstrate that the type of soup eaten before the meal didn't matter much -- subjects who ate soup before a meal generally ate less at the meal than a non-soup control group.
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Although research seems to indicate that soup can be an effective part of a weight loss plan, there is no research that conclusively demonstrates how much weight you can lose if you only eat soup for two weeks. Most likely, your results will depend on how much soup you eat and how calorie-rich it is.
It takes an energy deficit of 3,500 calories to lose 1 lb. Cutting back 500 calories per day leads to a weight loss of 1 lb. in about a week, which is about the fastest weight loss that the American Dietetic Association recommends. The number of calories you can cut from your diet by eating only soup depends on what you eat now and the types of soup you start to eat. The United States Department of Agriculture recommends an active adult woman should eat about 2,200 calories per day to maintain weight. Dropping below this intake level should result in weight loss.
The huge array of soup makes it impossible to generalize calorie counts. You could make squash, chickpea and red lentil stew, from "Eating Well" offers filling fiber and protein with 300 calories per serving. If you ate one serving of a similar dish three times a day, your calorie total for the day would add up to 900. If you normally eat about 2,500 calories per day, it would only take you four to five days to lose 1 lb. However, if you opted for a creamy clam chowder at 450 calories per serving, the loss would take longer. Another challenge is avoiding bread and crackers along with your soup.
The diversity of soup makes it possible to eat a wide range of vegetables and legumes while dieting. You can also vary the flavoring style to keep the soup interesting. The warmth of soup could make you feel full on less food, at least for a while.
No matter how flavorful you make soup, or how many different kinds of broth you use, it’s going to get boring after a while. This will make it very tempting to binge on convenient unhealthy foods like French fries or cake, especially if you go out with friends. Even if your soup is made of healthful ingredients, you can still eat too much of it and end up gaining weight. Although you may see an initial weight loss when you first change your diet, the American Dietetic Association says very fast weight loss is usually due to water, bone and muscle loss. When you go back to eating your regular diet, you could gain back everything you lost plus a few bonus pounds.
Canned soups are convenient and they offer the benefit of nutrition information right on the label, so you know exactly how many calories you are consuming. However, most canned products also contain a lot of salt. Look for lower sodium soups. Another problem with any crash diet is that consuming such a limited range of foods also limits the nutrients you can get from food. Consuming one type of soup for two weeks would leave some big gaps in your nutritional profile.
22.07.2017 11:21 pm Updated by Admin
Fat Burning Soups For Weight Loss. A simple 3-step plan to lose weight fast, along with numerous effective weight loss tips. If only losing weight was as easy as gaining it, right? While there are plenty of advertised ways to shed some pounds, there are only a handful of methods that actually work.
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