Soups are often considered a great ally for weight loss. They are simple to prepare, rich in vegetables and fiber, and can be very filling. Some people even testify that they have lost up to 10 kg in a month by replacing certain meals with soups. However, it is important to remember that the results vary from person to person, and that healthy weight loss is also based on a balanced lifestyle: a varied diet, regular physical activity, good sleep and good stress management.
In this article, you will find 3 recipes for delicious, nourishing soups adapted to a weight loss process. You are free to customize them according to your tastes and seasonal vegetables!
1. The Classic Slimming Soup with Varied Vegetables
Why is it interesting?
Low in calories and high in fiber.
Very simple to prepare, with vegetables accessible all year round.
Versatile: you can add spices, herbs or vary the vegetables according to the season.
Ingredients (for 4 people)
2 carrots
2 potatoes (medium-sized)
1 celery stalk
1 leek
1 onion
1 clove of garlic
1 litre of water or vegetable stock (unsalted or low in salt)
Salt, pepper, fresh herbs (parsley, coriander, chives, etc.)
Preparation
Cut the vegetables: Peel and cut the carrots, potatoes, celery, leek, and onion into pieces. Mince the garlic.
Sauté the onion and garlic: In a large saucepan, sauté the minced onion and garlic in a light drizzle of olive oil (or without oil if you prefer to limit the fat).
Add the other vegetables: Stir in the carrots, potatoes, celery, and leek.
Pour in the water or broth: Cover and simmer over medium heat for 20 to 25 minutes, until the vegetables are tender.
Season: Season with salt and pepper to taste.
Serve: Sprinkle with chopped fresh herbs and enjoy hot.
More Next page
Tips
For a smoother texture, you can blend the soup in part or in full.
To increase protein intake, add cooked lentils or chickpeas to the soup.
2. The Fat Burning Soup with Cabbage and Pepper
Why is it interesting?
Cabbage is often considered a “fat burner” food because of its low calorie content and high fiber content.
The pepper provides vitamin C and a sweet touch that balances the strong taste of the cabbage.
Provisions
Ingredients (for 4 people)
1/2 white or green cabbage (about 300 to 400 g)
2 bell peppers (red or green)
2 carrots
1 onion
2 celery stalks
1 litre vegetable stock (unsalted or low in salt)
1 teaspoon sweet paprika (optional)
Salt, pepper
Preparation
Prepare the vegetables: Cut the cabbage into thin strips, the peppers into strips, the carrots into rings and slice the onion and celery.
Sauté the onion: In a pot, sauté the onion with a drizzle of olive oil.
Stir in the vegetables: Add the cabbage, peppers, carrots, and celery. Sauté for 2 to 3 minutes, stirring.
Add the broth: Pour in the broth and bring to a boil.
Simmer: Reduce the heat and cook for 20 to 25 minutes, until the vegetables are tender.
Season: Season with salt and pepper and add the sweet paprika to enhance the taste.
Tips
For variety, add fresh or canned tomatoes for a tangy kick.
If you want a heartier soup, stir in a handful of brown rice or quinoa.
3. Zucchini and Leek Velouté with Cream Cheese
Why is it interesting?
Soft and creamy, it provides a feeling of comfort while remaining light.
Zucchini and leeks are rich in water and fiber, promoting satiety.
A little cream cheese (or yogurt) for the creamy texture, without too many calories.
Ingredients (for 4 people)
3 medium zucchini
2 leeks
1 onion
1 litre water or light vegetable stock
2 tablespoons cream cheese (such as cottage cheese, light ricotta or Greek yogurt 0-2%)
Salt, pepper, aromatic herbs (parsley, basil or chives)
Preparation
Prepare the vegetables: Wash and cut the zucchini into slices (you can leave the skin on if they are organic). Cut the leeks into rings and slice the onion.
Sauté the onion: In a casserole dish, sauté the onion with a drizzle of olive oil.
Add the zucchini and leeks: Cook for a few minutes, stirring regularly.
Pour in the liquid: Add the water or vegetable broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender.
Blend the soup: Remove from the heat and blend with a blender or hand blender.
Add the cream cheese: Stir in the 2 tablespoons of cream cheese to obtain a velvety texture.
Season: Season with salt and pepper and add the aromatic herbs of your choice.
More Next page
Tips
Adjust the consistency by adding more or less liquid.
You can also replace the cream cheese with a portion of coconut milk for a vegetable and exotic version.
Can You Really Lose 10 Pounds in a Month by Eating Soup Day and Night?
A Very Ambitious Weight Loss
Losing 10 kg in a month corresponds to an average of 2.5 kg per week, which is much higher than the usual recommendations (0.5 to 1 kg per week). Such speed can present risks of deficiencies, fatigue or rapid weight regain (yo-yo effect).
A Global Lifestyle
Soups, even if they are low in calories, are not a silver bullet. It is essential to ensure a balanced diet throughout the day, to practice regular physical activity, to stay well hydrated and to get enough sleep.
Adapt to your needs
If you decide to incorporate these soups into your meals more often, make sure you cover your protein, vitamin, and mineral needs. It may be interesting to add legumes (lentils, chickpeas), white meat, fish or tofu to balance it out.
Consult a Professional
If you have a significant weight loss goal, it is advisable to consult a doctor or a dietician-nutritionist for a personalized follow-up.
Soups are often considered a great ally for weight loss. They are simple to prepare, rich in vegetables and fiber, and can be very filling. Some people even testify that they have lost up to 10 kg in a month by replacing certain meals with soups. However, it is important to remember that the results vary from person to person, and that healthy weight loss is also based on a balanced lifestyle: a varied diet, regular physical activity, good sleep and good stress management.
In this article, you will find 3 recipes for delicious, nourishing soups adapted to a weight loss process. You are free to customize them according to your tastes and seasonal vegetables!
1. The Classic Slimming Soup with Varied Vegetables
Why is it interesting?
Low in calories and high in fiber.
Very simple to prepare, with vegetables accessible all year round.
Versatile: you can add spices, herbs or vary the vegetables according to the season.
Ingredients (for 4 people)
2 carrots
2 potatoes (medium-sized)
1 celery stalk
1 leek
1 onion
1 clove of garlic
1 litre of water or vegetable stock (unsalted or low in salt)
Salt, pepper, fresh herbs (parsley, coriander, chives, etc.)
Preparation
Cut the vegetables: Peel and cut the carrots, potatoes, celery, leek, and onion into pieces. Mince the garlic.
Sauté the onion and garlic: In a large saucepan, sauté the minced onion and garlic in a light drizzle of olive oil (or without oil if you prefer to limit the fat).
Add the other vegetables: Stir in the carrots, potatoes, celery, and leek.
Pour in the water or broth: Cover and simmer over medium heat for 20 to 25 minutes, until the vegetables are tender.
Season: Season with salt and pepper to taste.
Serve: Sprinkle with chopped fresh herbs and enjoy hot.
More Next page
Tips
For a smoother texture, you can blend the soup in part or in full.
To increase protein intake, add cooked lentils or chickpeas to the soup.
2. The Fat Burning Soup with Cabbage and Pepper
Why is it interesting?
Cabbage is often considered a “fat burner” food because of its low calorie content and high fiber content.
The pepper provides vitamin C and a sweet touch that balances the strong taste of the cabbage.
Provisions
Ingredients (for 4 people)
1/2 white or green cabbage (about 300 to 400 g)
2 bell peppers (red or green)
2 carrots
1 onion
2 celery stalks
1 litre vegetable stock (unsalted or low in salt)
1 teaspoon sweet paprika (optional)
Salt, pepper
Preparation
Prepare the vegetables: Cut the cabbage into thin strips, the peppers into strips, the carrots into rings and slice the onion and celery.
Sauté the onion: In a pot, sauté the onion with a drizzle of olive oil.
Stir in the vegetables: Add the cabbage, peppers, carrots, and celery. Sauté for 2 to 3 minutes, stirring.
Add the broth: Pour in the broth and bring to a boil.
Simmer: Reduce the heat and cook for 20 to 25 minutes, until the vegetables are tender.
Season: Season with salt and pepper and add the sweet paprika to enhance the taste.
Tips
For variety, add fresh or canned tomatoes for a tangy kick.
If you want a heartier soup, stir in a handful of brown rice or quinoa.
3. Zucchini and Leek Velouté with Cream Cheese
Why is it interesting?
Soft and creamy, it provides a feeling of comfort while remaining light.
Zucchini and leeks are rich in water and fiber, promoting satiety.
A little cream cheese (or yogurt) for the creamy texture, without too many calories.
Ingredients (for 4 people)
3 medium zucchini
2 leeks
1 onion
1 litre water or light vegetable stock
2 tablespoons cream cheese (such as cottage cheese, light ricotta or Greek yogurt 0-2%)
Salt, pepper, aromatic herbs (parsley, basil or chives)
Preparation
Prepare the vegetables: Wash and cut the zucchini into slices (you can leave the skin on if they are organic). Cut the leeks into rings and slice the onion.
Sauté the onion: In a casserole dish, sauté the onion with a drizzle of olive oil.
Add the zucchini and leeks: Cook for a few minutes, stirring regularly.
Pour in the liquid: Add the water or vegetable broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender.
Blend the soup: Remove from the heat and blend with a blender or hand blender.
Add the cream cheese: Stir in the 2 tablespoons of cream cheese to obtain a velvety texture.
Season: Season with salt and pepper and add the aromatic herbs of your choice.
More Next page
Tips
Adjust the consistency by adding more or less liquid.
You can also replace the cream cheese with a portion of coconut milk for a vegetable and exotic version.
Can You Really Lose 10 Pounds in a Month by Eating Soup Day and Night?
A Very Ambitious Weight Loss
Losing 10 kg in a month corresponds to an average of 2.5 kg per week, which is much higher than the usual recommendations (0.5 to 1 kg per week). Such speed can present risks of deficiencies, fatigue or rapid weight regain (yo-yo effect).
A Global Lifestyle
Soups, even if they are low in calories, are not a silver bullet. It is essential to ensure a balanced diet throughout the day, to practice regular physical activity, to stay well hydrated and to get enough sleep.
Adapt to your needs
If you decide to incorporate these soups into your meals more often, make sure you cover your protein, vitamin, and mineral needs. It may be interesting to add legumes (lentils, chickpeas), white meat, fish or tofu to balance it out.
Consult a Professional
If you have a significant weight loss goal, it is advisable to consult a doctor or a dietician-nutritionist for a personalized follow-up.
