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Can You Eat Tomato Soup on a Low-Carb Diet?
With vibrant tomatoes, rich cream and Italian seasoning, tomato soup is the perfect comfort food -- and those croutons on top or grilled cheese triangles on the side don't hurt, either. Most low-carb diets won't get in the way of your soup fix. But if you're following a very restrictive carb diet -- or you only like your tomato soup paired with carb-heavy sides -- you may run into trouble.
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Carb Levels in Tomato Soup
Grab a spoon -- tomato soup is only a moderate source of carbs, so it shouldn't normally take up too much of your carb budget for the day. A 1/2-cup serving of condensed low-sodium tomato soup -- measured before adding water -- has 20 grams of total carbs. And because that includes 1 gram of dietary fiber, which doesn't break down into sugar, the serving has 19 grams of digestible carbs -- called "net carbs." A serving of regular-sodium condensed tomato soup fares slightly better, at 18 grams of net carbs. However, ready-to-serve portable tomato soup has more carbs -- 25 grams of total carbs and 22 grams of net carbs per serving.
Add-Ins and Sides Add Carbs, Too
A serving of tomato soup on its own isn't much of a meal -- a serving of soup ranges from 88 to 160 calories, which will likely leave you hungry shortly after eating. And if you're beefing up your tomato soup with traditional toppings and sides, you're also adding more carbohydrates. One-half cup of croutons, for example, adds 21 to 23 grams of net carbs to your meal. And if you're serving your soup with a sandwich, the bread will add carbs, too -- each slice of bread has about 9 grams of net carbs, for at least 18 grams of net carbs per sandwich.
Fitting Tomato Soup Into a Low-Carb Diet
If you're following a restricted low-carb diet -- one that requires you stick to 20 net carbs per day, like the Atkins 20 Phase 1 diet -- you may struggle to add tomato soup to your meal plan. A single serving of plain tomato soup will take up -- or exceed -- your carb "budget" for the day, so you won't have "room" in your diet for other sources of carbs, like fibrous vegetables.
If you're following a more permissive diet, though -- one that allows 50 grams of carbs or more -- you can easily plan to include tomato soup in your meal plans. While the soup will still take up a significant chunk of your carb budget, you can forgo other starchy foods -- like potatoes or grains -- and fill out your diet with low-carb veggies to avoid exceeding your carb allowance. And if you're allowed 100 or more grams of carbs each day, you can likely pair your soup with a carb-heavy side or topping, like croutons, as long as the rest of your meals are low in carbs.
Making Lower-Carb Tomato Soup
While store-bought tomato soup has a moderate helping of carbs, you can make a lower-carb alternative at home. Forgo dairy cream -- which contains natural sugar, in the form of lactose -- and make your soup with creamy coconut milk, which has just half a gram of carbohydrate per tablespoon. Use a food processor to blend 1/2 cup of crushed tomatoes with a tablespoon of coconut milk, a slice of onion and 1/2 cup of chicken broth, then heat it up for a soup that has just 8 grams of net carbs per serving.
Ditch the grilled cheese and croutons and instead serve your soup garnished with Parmesan cheese with a fried egg on the side. Or make a low-carb "soup and sandwich" lunch by pairing your soup with lettuce wraps -- sturdy romaine leaves stuffed with low-carb sandwich ingredients like turkey breast, spinach and mustard.
Tomato Soup Diet Plan
Due to the fact that the tomato soup diet it’s a big success and helped a lot of friends (including me) to lose weight healthy, I want to share with you a simple, easy and healthy tomato soup diet recipe.
If you respect below tomato soup diet plan and also take a natural detox – weight loss tea, you can easily lose 20 pounds in a few days.
Easy! Take care about what you are eating, hydrate yourself and take a natural detox and weight loss tea and you will see how 20 pounds can easily disappear.
Tomatoes are well-known for their curative and detoxifying effects and combine with a natural weight loss tea your results will come even faster.
Try Kou Tea with the Tomato Soup Diet and lose weight fast.
Tomato Soup Diet Recipe
– 3 medium onions
– 1 small cabbage
The tomato soup diet recipe is very easy to prepare.
Put the ingredients in a roomy pot add enough water to cover them and boil till are nice and soft. Take them out from the water and then blend then using a blender or mixer. Add at the end pepper and basil, and IT’S READY.
Tomato Soup Diet Instructions
– The tomato soup diet is only for 7 days. If you want to continue, take a minimum 2 days pause
– You cannot continue the diet indefinitely; a balance food plan is needed. It’s better to renounce at the diet after 2 times and eat normal (not junk food, sweets or too fat) and take daily Kou Tea. You will continue to lose weight
– Consume daily 2 liters of water
– Consume Kou Tea daily for better results (click here to discover all about it)
– Alcohol, sodas and sweets are not allowed (limited quantities – 1 soda/ sweet per day) only if you take Kou Tea
– Every time that you feel hungry, eat a bowl of tomato soup
Tomato Soup Diet Plan
Remember, you can consume as much tomato soup as you want if you feel hungry, but it’s better to take Kou Tea from the first day and you will see that the tea will reduce your appetite and you will not feel the hunger so badly.
Not only that Kou tea will reduce the appetite but will burn your fat faster and together with the tomato soup diet will achieve the results easier.
Day 1 – Eat any fruit you want except for bananas. Cantaloupe and watermelons are your best choices because they are lower in calories than most other fruits. Enjoy only soup and fruits for this day only.
Day 2 – Eat any vegetables you want except potatoes. For the rest of the day you will eat only vegetables and tomato soup.
Day 3 – As much tomato soup as you want for this day and also some fruits (2-3) and some boiled vegetables (potatoes included).
Day 4 – Bananas and skim milk should be incorporated to your diet today. Eat three bananas and drink as much skim milk you can today with the tomato soup. Banana and milk will provide your body the missing potassium, carbohydrate, protein and calcium to lessen your craving for sweets.
Day 5 – For the today’s tomato soup diet menu you have one portion of grilled fish (diner or lunch) and off course: tomato soup as you want.
Day 6 – In this day you can eat up to 2 portions of grilled beef or chicken. Beside of those 2 meals of beef or chicken you can eat whenever you want tomato soup.
Day 7 – Brown rice should be incorporated to your diet today. Unsweetened fruit juices and veggies are also allowed today. Be sure to stuff yourself with the soup at least once today.
IBIH Turbo Atkins Diet Soup – Low Carb, Paleo, Whole 30
A delicious keto chicken and vegetable soup that can help you reach your weight loss goals! Make it once and reheat all week with great results! Try my 5 Day Keto Soup Diet for quick and easy weight loss! Most lose 5 lbs or more on this plan, which is perfect to get yourself back on track after an indulgence, or to lose weight for an event (wedding, vacation, reunion, etc.)
This past summer, Woman’s World Magazine reached out and asked me to create a low carb soup recipe using chicken and lots of healthy low carb veggies for the Turbo Atkins Diet Soup feature they were running in the November 9th issue.
Of course I wanted this low carb soup recipe to be delicious, but I also wanted it to be undeniably healthy – since so many critics are still under the misconception that a low carb diet is all bacon, steak and cheese, with little to no vegetables.
That’s just not true – or at least it doesn’t have to be if you are mindful about where your carbs are coming from.
This Turbo Atkins Diet Soup recipe is loaded with delicious veggies that are low in carbs, filling, and tremendously good for you – making it the perfect complement to any low carb plan.
In addition to being low calorie, low carb, keto, paleo, delicious and super healthy, there is nothing more comforting than a steaming bowl of soup when it’s gloomy and cold outside – making this low carb soup recipe a winner on all fronts! 🙌 🍲 🏆 💯
Now let’s talk about some of these ingredients – because every single one of them was chosen for a purpose!
I went with chicken as my protein because it’s widely available and has a mild flavor that pairs well with all of these veggies. Of course I added bacon, because it adds a lovely smoky flavor and a hint of decadence – it also provides some of the metabolism boosting fat in this recipe.
Celery root (Celeriac) is the perfect alternative to potatoes in low carb soup recipes (like this one) because it’s super filling and loaded with fiber, antioxidants, and a hefty dose of phosphorus, Vitamin K, and Vitamin C. If you can’t find celery root you can use cauliflower, jicama, or even turnips as a replacement – DON’T SUB PARSNIPS AS THEY ARE TOO HIGH IN CARBS.
I included regular white mushrooms in this keto chicken soup recipe, because they are not only inexpensive and low in carbs, but surprisingly high in antioxidants, B-vitamins, and Selenium! (as a side point, in the Woman’s World article they called for Vitamin D enhanced mushrooms – I’ve never heard of them, regular white or baby bella mushrooms are fine.)
The yellow squash adds color and texture, but it’s also high in potassium (especially important on a low carb diet) and Vitamin A.
You can substitute any greens in the soup (EXCEPT KALE WHICH IS HIGH IN CARBS,) but I went with swiss chard in my keto chicken soup recipe because it holds up better in liquids than spinach, which tends to turn the broth muddy. I also love the texture and color of the swiss chard stalks, and the fact that it’s low in calories and carbs but incredibly nutrient dense.
Garlic, onion, sundried tomatoes not only add flavor but are also powerful antioxidants and contain immune boosting compounds just in time for cold and flu season!
The green beans I added for color, texture, and low carb/calorie filler (not that they don’t also provide valuable nutrients), and the red wine vinegar added at the end of cooking balances out the flavor of the soup and gives it a mouth-watering quality that keeps you coming back for more.
You can also substitute apple cider vinegar if you prefer. You’ll be amazed at the difference it makes – just be sure to add it at the end so you don’t lose the slight tang during the cooking process.
Finally, the fresh basil over the top gives it a punch of brightness and unites all of the other flavors, making every bite pure bliss.
All of those healthy and delicious ingredients combine beautifully to make this incredible keto chicken soup – which comes in at just 136 calories and 4g net carbs!
While there is some chopping involved, once you’ve made this big pot of low carb chicken soup you can store it in the fridge for up to a week or in the freezer for several months and have it at the ready whenever you want some. (If you also happen to have some of my Sundried Tomato & Asiago Zucchini Muffins in there then you are winning at life my friend.) 👊
I think the flavors in this low carb chicken soup get even better with time – and the people who tested it for the Woman’s World article agreed!
Replacing just one meal per day with a bowl of this hearty low carb soup will not only load you up with healthy vitamins and minerals, it is also a powerful weight loss tool because it is so filling and has so little calories!
Have it for lunch AND dinner and you could lose up to 10 pounds in one week, as did some of the test subjects for the magazine article!
If you give it a try be sure to let us all know how you do!
NOTES ON TURBO ATKINS KETO SOUP SUBSTITUTIONS:
As per the comments and Facebook Group, quite a few are subbing in parsnips and kale, but as you can see by this list those are the highest possible carb options and can absolutely affect your weightloss on this plan! There is room for subs, but be smart about it per this list!
(Approximate weight for root veggies is 5 oz)
1 cup turnips – 6g net carbs
1 cup celery root – 11g net carbs
1 cup parsnips – 18g net carbs
1 cup jicama – 5g net carbs
1 cup cauliflower – 3.5g net carbs
Greens (approximate weight 1.3 oz)
1 cup Kale – 5.5g net carbs
1 cup Collards – 0.7g net carbs
1 cup swiss chard – 0.7g net carbs
1 cup fresh spinach – 0.6g net carbs
IBIH Turbo Atkins Diet Soup – Low Carb & Paleo
4.9 from 43 reviews
This delicious low carb soup recipe is loaded with healthy veggies and chicken. It’s so good it was featured in Woman’s World Magazine in November 2015!
- Author: Mellissa Sevigny
- Yield: Fourteen 1.5 cup servings
- Category: Low Carb Soup Recipe
- Cuisine: American
- 4 slices bacon, chopped
- 1 Tbsp olive oil
- ¼ cup onion, chopped
- 1 Tbsp fresh garlic, minced
- ¼ cup sundried tomatoes, chopped
- 1 cup sliced white mushrooms
- 8 cups chicken stock
- 3 cups water
- 2 cups celery root, peeled and chopped into ½ inch cubes (or cauliflower, jicama, radish, turnip)
- 4 cups cooked chicken breast, chopped
- 2 cups yellow squash, sliced and quartered
- 1 cup green beans, cut into 1 inch pieces
- 4 cups swiss chard, chopped (or collards – NOT KALE)
- 2 Tbsp red wine vinegar
- ¼ cup fresh basil, chopped
- Salt and pepper to taste
- In a large soup pot, cook the bacon and olive oil over medium heat for 2 minutes.
- Add the onions, garlic, sundried tomatoes, and mushrooms. Cook for 5 minutes.
- Pour in the chicken stock and water, then add the celery root and chicken. Simmer for 15 minutes.
- Add the squash, green beans, and swiss chard and simmer for 10 minutes.
- Add the red wine vinegar and season with salt and pepper to taste.
- Stir in the fresh basil just before serving.
Approx nutrition info per 1.5 cup serving: 136 calories, 4g fat, 4g net carbs, 19g protein
Had a little too much fun and need to drop some pounds? Get started today with my free low carb and keto menu plans to kick start your weight loss in 2016!
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22.04.2017 12:1 pm Updated by Admin
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