Healthy Lentil Soup Weight Loss

How to Lose 15-20 Pounds by Eating Soup

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Are Lentils Good for Losing Weight?

Lentils are beneficial for a weight-loss diet.

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Legumes, such as lentils, offer the unique benefits of being high in protein and fiber, low in fat and rich in slow-digesting carbohydrates that keep you feeling full and satisfied longer than other foods. On top of that, they’re loaded with B vitamins and minerals like iron, calcium, potassium and zinc. Lentils and other legumes make a nutritious addition to any healthy diet, whether your goal is to lose weight or improve your overall eating habits.

Promotes Weight Loss

Eating lentils and other legumes may aid in weight loss, according to an analysis of 21 trials the American Journal of Nutrition published in May 2016. When comparing diets that included legumes to meal plans without them, researchers found that adding one serving of legumes each day resulted in significant weight loss. The diets all had similar total calories, which suggests that legumes help control weight even without reducing your overall calorie intake.

Reduces Food Intake

Lentils may help you lose weight by helping you get over one of the biggest hurdles of a reduced-calorie diet -- hunger. The journal Applied Physiology, Nutrition and Metabolism (APNM) reported in 2011 that lentils have an appetite-lowering effect. Lentils increase fullness when eaten as part of a meal, according to the study. When participants ate lentils with their meal, they reported feeling fuller. In addition, they remained fuller for longer and were less hungry at their next meal. As a result, they ate less at the following meal. These findings suggest that lentils may suppress appetite and help you lower your total calorie intake.

Fights Cravings

Your gut and your brain have a close relationship when it comes to controlling your appetite. The receptors on your intestines release hormones that reign in your appetite when nutrients like glucose from food are absorbed via the intestinal lining. That’s why the gradual release of glucose that's characteristic of high-fiber foods like lentils, helps you stay full. Lentils are a low-glycemic food that help keep your blood sugar levels stable -- a crucial part of staving off cravings.

The APNM study reported that eating lentils with a processed carbohydrate meal prevented the large spike in blood sugar that would have otherwise occurred. Keeping your blood sugar levels stable means cravings are less likely to spoil your weight loss goals.

Low in Net Carbohydrates

Carbohydrate-conscious dieters often avoid lentils and other legumes due to their carb-rich content. However, you may be surprised to learn that you can enjoy lentils, even if you’re following a low-carb eating plan. That’s because most of the carbohydrates in lentils are in the form of fiber, which passes through your system undigested. A half-cup serving of lentils contains 20 grams of carbohydrates and 8 grams of fiber. Since 8 of the 20 grams of carbohydrates won’t get digested, you end up netting just 12 grams of carbs.

References (4)

About the Author

Janet Renee is a clinical dietitian with a special interest in weight management, sports dietetics, medical nutrition therapy and diet trends. She earned her Master of Science in nutrition from the University of Chicago and has contributed to health and wellness magazines, including Prevention, Self, Shape and Cooking Light.

Vegetable & Lentil Soup

This is a great way to boost your daily vegetable intake without really trying with the addition of a cup of green lentils that are high in fibre and protein.

Then you'll see how great it looks, steaming and full of colourful vegetables, like pumpkin, mushrooms and carrots. But wait, the best is yet to come. The taste. We used a slow cooker, if you use stove top use the smallest hob on the lowest heat level.

This recipe is low fat, low sodium, low sugar, high protein, dairy free.

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