Low-calorie soup - your assistant on the path to slimness

Soups in proper nutrition are the winter answer to salads!

Our 10 low-calorie soup recipes are ready to satisfy all tastes and desires. If you are planning to cleanse your body, detox soup is at your service. In winter, the body is more susceptible to diseases than ever - this can be combated with the help of flu-fighting soup . Do you like exotic cuisine? Thai shrimp soup is easy to prepare and easy to use. And also cream soups from broccoli and zucchini, mushroom soups - light but rich - with beef and a bold experiment of soup with shiitake mushrooms; vegetable , with rice, pearl barley, cauliflower and bacon. We will be able to surprise and delight you!

Benefits of the soup diet

• First courses contain a minimum amount of calories. They are perfectly absorbed by the body and there is no heaviness in the stomach.
• The ingredients used during cooking do not lose their beneficial properties. This means that we get all the minerals and vitamins that have a positive effect on health.
• You can prepare dietary soups not only in a saucepan, but also in a slow cooker or in the oven in a pot.
• It is very easy to prepare a healthy fat-burning soup. Its recipe is based on those products that can be found at any time of the year. As a last resort, vegetables are purchased frozen.
• Vegetable soup contains a large amount of fiber. The feeling of fullness not only comes quickly, but also remains for several hours. There will simply be no desire to have a snack.
• Daily consumption of fat-burning soup will replenish the fluid deficiency in the body. As a result, excess weight and even cellulite will go away.

Cooking features

• To make the soup light, you need to cook it in water, vegetable or mushroom broth. You can take as a basis a low-fat broth made from chicken breast, turkey, lean beef, but not from lamb, pork and other types of fatty meat. Low-fat fish can also be used to prepare a liquid base for dietary soup.
• Cereals are healthy, but their energy value is quite high. When preparing a low-calorie soup, it is better to focus on vegetables, and do not add grains or add them in minimal quantities. This restriction also applies to pasta.
• Often onions and carrots, and sometimes other vegetables for soup, are fried in vegetable oil or butter. However, oil is an extremely high-calorie product, and even a few spoons of it can increase the calorie content of the soup. Therefore, those who are on a diet should avoid frying foods. If vegetables need to be cooked before adding to the soup, they can be simmered in water or boiled or baked.
• Spices have almost no effect on the calorie content of the soup, but adding them in large quantities to dishes is not advisable for those who want to lose weight, since many seasonings can increase appetite and make you eat more than planned. But seasoning the soup with chopped herbs would be a good idea.

Low-calorie soups can be not only hot, but also cold. Cold soups are usually made with kvass, kefir, and tomato juice. As a result, they are not too high in calories, especially if the liquid base is diluted with boiled water or mineral water.

How to use dietary soup correctly?

The soup diet is very effective. If you decide to include in your daily diet the first dish, which is prepared according to all the recommendations from nutritionists, then this will be the right decision. Those who want to lose excess weight in a short period of time need to know a few simple rules that must be followed:

• Completely eliminate bread products from your diet.
• If you are doing a fasting day with low-calorie soup, then you should only eat it fresh. Therefore, in the morning, cook a pan of such volume that you can handle it. Remember that overeating is also not recommended.

Mayo Diet

The main focus of the Mayo diet is the daily consumption of fat-burning soup. The dish is vegetarian and very easy to prepare.

Ingredients:

• onions (2 pieces);
• cabbage (small head);
• celery (a couple of sprigs);
• sweet pepper (1 piece);
• tomatoes (2-3 large);
• You can add spinach, zucchini, and carrots to taste.

This quantity is calculated for a 4 liter pan. There are approximately 310 calories in the soup, not in one serving, but in the entire dish. It turns out that if you eat only this dish during the day, then the next day, when you step on the scale, you will find that you have lost 2 kilograms. Only 310 calories, and you won't feel hungry.

Low-calorie dairy products

Banana and strawberry smoothie – 62 kcal

BZHU – 1.9; 1.3; 11.7 g per serving.

For 2 servings you need:

• strawberries 0.2 kg;
• medium banana;
• milk – 100 ml.

Prepare the fruits. Wash the strawberries, peel the banana and chop. Place the ingredients in a container and pour in the milk. Grind with an immersion blender until smooth.

Curd casserole – 98 kcal

BZHU – 3.7 g; 10 g; 4.9 g per serving.

For 2 servings you need:

• 2 eggs;
• 2% cottage cheese - 360 g;
• 5% yogurt – 2 tbsp;
• 100 g green apples;
• oat bran – 50 g.

Grind the cottage cheese and mix with bran. Add chopped apple to the mixture. Beat in the egg. Mix well. Place in the form. Bake for 20 minutes at 200°C.

Diet cabbage soup

Dietary cabbage soup has a pronounced fat-burning effect. This is an excellent option for those who want to quickly lose excess weight without fasting and constant training. It is simply impossible to gain kilograms from such soup for the reason that one serving contains approximately 30 kcal. Now it remains to figure out how to prepare cabbage soup for weight loss.

Recipe:

Finely chop the celery, tomatoes, onions, green onions, and bell peppers and put them in a saucepan. Add a glass of rice (brown) there. Fill with water and put on fire. After the soup has boiled, cover it with a lid and simmer over low heat until the vegetables are ready. It is best not to use seasoning, not even salt. The taste of the soup is rich, so it will turn out great even without additives. Besides, eating salt only whets your appetite, and you don’t want that.

Now you know how to cook cabbage soup for weight loss. The recipe presented above is a classic. You can make changes if desired. For example, add broccoli instead of white cabbage, green beans or green peas.

You can consume soup in any quantity, but at least three times a day. You can even make a fasting day on it.

Healthy Ingredients

Any dietary dish can help you lose weight due to two properties. The first and most popular is accelerating metabolism and burning fat. To achieve this effect, hot seasonings are added to the recipe. They have an important quality - they facilitate the absorption of food. Seasonings can be substituted for salt to improve the taste of bland soup. Popular options:

• ground peppers (cayenne, allspice, peas);
• curry;
• dried garlic;
• onion.

Another feature of dietary dishes is the low calorie content of the ingredients, so pay special attention to:

• zucchini;
• celery (stalks);
• tomatoes;
• pumpkin;
• bell peppers;
• beets

To make low-calorie soups satisfying, they add foods that suppress appetite:

• Cabbage . The best options are cabbage, Brussels sprouts, and broccoli.
• Greenery . Fresh parsley, dill, and basil dull the feeling of hunger thanks to essential oils.
• Chicken breast . This is a safe meat for weight loss, but try to use it in minimal quantities.
• Low-fat kefir . Like all milk drinks, it creates a feeling of fullness and is suitable for cold vegetable soups.
• Legumes . They contain a lot of vegetable protein, so they are very nutritious.

Soup with sorrel

Sorrel soup is very light and rich in vitamins. For the fair sex who want to improve their figure a little, this is an excellent option. It's easy and quick to prepare.

Ingredients:

• sorrel;
• spinach;
• celery root;
• carrot;
• zucchini

Step-by-step preparation:

• Prepare a saucepan, pour about 1.5 liters of filtered water into it, put it on the fire and bring to a boil.
• Add finely chopped zucchini and celery to boiling water.
• Sauté the onion and carrot in oil, then also throw it into the broth.
• When the vegetables are almost ready, you can add sorrel leaves and spinach.

Of course, when the soup is ready, it is not recommended to add salt to it, but you can add a little seasoning for taste. A little pepper is also allowed. Sorrel soup is very healthy; one serving contains no more than 20 kcal. The extra pounds will begin to fall off the very next day.

Celery soup

Celery soup belongs to the group of the lowest-calorie first courses. It not only promotes the breakdown of fats, but also improves the general condition of the body, removes excess fluid and improves complexion. You can eat celery soup as much as you like. This is probably one of the few dietary products that has no contraindications. If you eat this first course for a week, it will take about 5-8 kilograms. This will depend on how much excess weight you have.

Ingredients:

• cabbage;
• carrot;
• celery root;
• onion;
• parsley;
• bell pepper;
• tomato paste.

Celery soup takes no more than an hour to cook. Chop the cabbage, carrots, peppers and celery root, add water and place on high heat. We wait until the soup boils and reduce the gas. At this time, fry finely chopped onion in olive oil, add tomato paste, then pour the dressing into the pan. After boiling, cook the soup until the vegetables are ready, add parsley leaves.

If the resulting soup seems completely bland to you, you can add a small amount of salt. Although even without it the taste is very rich.

Alternative option

Low-calorie mushroom soup tastes great too. And also very filling. A great option for those who don't eat meat. A great alternative to chicken soups. It is prepared and eaten quickly, the calorie content is minimal, and the taste is amazing.

Stocking up:

• onions – 1 pc.;
• salted butter - 1 tbsp. spoon;
• fresh mushrooms – 230 g;
• pearl barley - half a glass;
• skim milk – ¼ cup;
• flour - 1 tbsp. spoon.

Onion soup

Every girl dreams of losing excess weight, but at the same time not overloading her body with training in the gym and not suffering from hunger. It turns out that this is quite real. You just need to switch to dietary soups for weight loss. Onion-based recipes give excellent results. The diet continues for a week. The main dish to be consumed is onion soup.

How to cook:

• Take celery root, 6 large onions, a small head of cabbage and tomatoes.
• Finely chop everything (you can cut it), put it in a saucepan, fill it with water and set it to cook.
• After boiling, reduce the gas and cook until the vegetables are ready.

Is onion soup really effective? The reviews that girls leave after dieting on it are very impressive. Depending on the amount of excess weight you have, you lose from 5 to 9 kilograms per week. At the same time, you will always feel full. You can eat soup as much as you like because its calorie content is very low.

Regular and low-calorie soups: what's the difference?

The difference between regular soups and low-calorie ones is that onions and vegetables are not fried in fat with the addition of flour.

This frying not only makes the soup thicker, it adds mucus and calories. It seems to me that this is a legacy of the hungry years of our grandmothers.

When there was grass from the garden in the pan, and there was not enough flour for normal bread, then one or two spoons of flour in the soup at least slightly added a feeling of fullness. The time of hunger has passed, but the traditions of frying remain.

Sometimes, in order to better feed the family, housewives try to make the soup similar to goulash. Liquids - less, grounds - more.

They say about such a dish: so that the spoon stands. This is especially true for Ukrainian borscht. Of course, per unit volume of such food, there are much more calories than necessary for a healthy diet.

Plus, a rather large piece of fatty meat ends up on the plate. And if a second dish is added to the first course of meat for lunch, then overeating is guaranteed.

If, in your quest for proper nutrition, you are not yet ready for radical changes, then you can take the first few small steps:

• Do not cook frying with flour.
• Do not put very salty store-bought seasonings with added stabilizers and other unhealthy chemicals into the soup.
• Cook soups more “liquid”, increase the amount of water and reduce the amount of solid ingredients;
• Remove potatoes from the dish or reduce their quantity. Replace with turnips, pumpkin, zucchini.
• Replace the white rice with buckwheat or pearl barley.
• Do not put pieces of fatty meat on your plate. Lean meat and poultry can be left, but gradually reduce the amount.

By gradually reducing the calorie content of the soup, you will switch to a low-calorie diet without stressing the body.

Vegetable soups can be different

A simple vegetable soup is a real treasure for the fair sex who have set themselves the task of losing weight. It is nourishing and healthy, and cooks very quickly. The main advantage is that you can customize the ingredients to your liking. The main rule is not to put potatoes. See all diet soups for weight loss. The recipes are very diverse, you will surely find something that suits your taste.

Simple recipe:

We take some onions, carrots, green peas (can be fresh or canned), cabbage (a small head of cabbage), and celery. Chop everything well and cook until the vegetables are ready. It turns out to be a simple summer soup, which is also low in calories, and you can safely eat it as much as you want.

You can play with the composition, add zucchini or leeks to make the soup more aromatic and tastier. Squeeze a little lemon juice instead of salt.

You can use vegetable soups for fasting days or eat only them throughout the week. At the same time, you do not starve at all, you give the body the necessary energy and vitamins. And the best part is that you lose excess weight. Low-calorie vegetable soups have no contraindications. On the contrary, it is very beneficial for the stomach, kidneys and intestines.

Cooking

First you need to melt the butter at the bottom of the pan. Then add chopped mushrooms and onions. Stirring constantly, cook for five minutes. Then add pre-prepared vegetable broth (four glasses) and cereal. Boil, skim off the foam, add salt and pepper and cook for about thirty minutes over low heat. Mix flour and milk until homogeneous, pour into a saucepan and cook for another ten minutes. The result is a hearty and tasty soup with a calorie content of 155 calories.

There are a great many recipes for making such soups that promote weight loss. In addition, you can dream up your own imagination, based on the basic principles of their preparation.

Low-calorie first courses

There are a huge number of recipes for first courses that can help both women and men lose weight. Here are some of them:

• Pumpkin soup. You will need pumpkin, some carrots and onions. We chop everything and throw it into boiling water. Cook until the vegetables are ready. To make the taste more rich, you can add fresh parsley or dill. This is an excellent fat burning soup. The recipe, as you can see, is very simple and the dish is prepared very quickly.
• Tomato soup. Take ripe tomatoes and pour boiling water over them thoroughly to remove the skin. Simmer a little in olive oil and throw into a pan of boiling water. Add bell pepper and garlic to taste. Cook for a few more minutes and turn off. This is a very satisfying soup, but at the same time low in calories.
• Broccoli soup. Take broccoli, carefully separate them into florets, chop carrots and peppers. Place all ingredients in boiling water and cook for about 15 minutes, no more. This is necessary so that broccoli does not lose its beneficial properties.
• Meat soup. You can lose weight not only with vegetarian soups, but also with meat broths. The main thing is not to forget the basic rule: cook without adding potatoes. Take a chicken breast and cook broth on it, add carrots and onions. Salt and pepper to your taste.

Diet soups for weight loss, the recipes for which were presented above, have no contraindications. The only exceptions are some vegetables for stomach ulcers. But they can always find a replacement. It is for this reason that the soup diet is an ideal way to lose weight for absolutely everyone.

Recipes for dietary dishes for a slow cooker

Turkey in a slow cooker – 137 kcal

BZHU - 9 g; 5.5 g; 11.6 g per serving.

For 4 portions:

• 0.5 kg turkey meat;
• 7 large potatoes;
• butter 72.5% melted – 25 g;
• yogurt 1.5% - 0.2 kg;
• flour – 30 g;
• salt.

Herbs and seasonings if desired.

Chop the potatoes coarsely and place them in a multicooker container. Add melted butter. Cook in the “fry” mode for 15 minutes, stirring the vegetable. Combine yogurt with flour. Place the chopped fillet, yogurt dressing, seasonings and salt into a bowl. Cook for 60 minutes on the “Stew” mode. Mix. Serve with greens.

Fish pie – 198 kcal

BZHU – 11.9 g; 10 g; 13 g per serving.

For 3 servings of the dish you need:

• olive oil 15 g;
• bulb;
• white fish fillet 250 g;
• 2 eggs;
• 125g sour cream;
• wheat flour 0.1 kg;
• 2 pinches of sugar;
• 30 g unrefined sunflower oil;
• salt;
• 2 pinches of soda.

Filling: sauté chopped onion in olive oil. Add fish to the pan. Fry until color changes. Add seasonings, stir, remove from heat. Dough: Beat eggs and sour cream until smooth. Add flour, sugar, baking soda and salt. Beat. Grease the multicooker container with sunflower oil.

Pour 1/2 of the dough, filling and pour in the remaining mixture. Cook for 60 minutes using the “Baking” method. Turn the product over. Bake the pie for another 15 minutes. Carefully pull out. Serve warm.

Duration of the soup diet

Before switching to a soup diet, many people wonder how long they can stick to this diet. The answer is simple - until you reach your desired weight. A diet of low-calorie soups is safe, and there are explanations for this:

• You can eat low-calorie soups in any quantity. If you want to have a snack, eat a bowl of soup. Is your stomach growling before bed? Eat another bowl of soup. Even if you cook a 6-liter pot, you can be sure that the calories in it are much less than the daily requirement.
• If you are allergic to any vegetables from the recipe, then there is no need to worry. You can choose a different vegetable or just a different soup. The soup contains virtually no calories, so you can definitely find the optimal recipe for yourself.

A low-calorie soup diet can last as long as you like. Make it a rule that your main dish is soup. You can diversify your diet a little with fruits or lean meat. Eliminate fried foods, consume as little salt as possible and you will be surprised by the results and the speed with which you get them.

Sample menu for weight loss for a week

If you have clearly decided that you want to lose excess weight, but cannot decide on your diet, then look at the presented menu for the week. It is worth noting that this is only a sample selection of products. If you wish, you can change something. All meals and products are consumed during the day. There are no rules for hourly food consumption.

Sample menu:

• First day. Diet soup (unlimited quantity). You can eat all kinds of fruits except bananas. Not only are they high in calories, they also stimulate your appetite.
• Second day. Unlimited soup. Eat some lettuce leaves during the day for variety; one baked potato is allowed. But without adding oil and salt.
• The third day. In addition to soup, you can eat fruits and vegetables throughout the day. Remember - except for bananas and potatoes.
• Fourth day. Diet soup. Of course, it is quite possible that by this time you will already miss meat. Boil yourself a small piece of lean beef. But you don’t need to eat it at once, but divide the entire amount over the whole day so as not to immediately fill your stomach.
• Fifth day. Let it be not only soupy, but also vegetable. You can eat cucumbers, tomatoes and lettuce leaves unlimitedly. If desired, make a salad without salt, seasoned with olive oil.
• Sixth day. Soup - as much as you like. Tired of vegetables and fruits? Steam yourself some brown rice. It is also very filling and low in calories. It won't hurt your figure.
• Seventh day. Soup. Let's consolidate the result with cucumbers and tomatoes; on the last day it is especially important not to overeat.

The week has come to an end. You can calmly step on the scale and rejoice a little. The presented sample menu, in which the main dish is soup, gives excellent results. The minimum that you will see on the scales is minus 4 kilograms. Just one week is very good. Do not forget that you did not starve, but ate, you just did it in a balanced and correct way.

Dishes under 100 calories. Examples of 100, 200 and 300 calorie meals

Examples of dishes for 100, 200 and 300 calories Simple arithmetic of being slim! Dishes for 100 calories. A large bowl of borscht or vegetables (in vegetable broth). A plate of vegetables stewed in water (cabbage, carrots, herbs) with a drop of sunflower oil. 1.5 cups boiled mushrooms or one cup of fried mushrooms in vegetable oil. Boiled potatoes with dill. Boiled egg with 15 g of homemade mayonnaise. One boiled chicken leg. One banana. A cup of sweet (2 teaspoons) or black or green tea with honey and cream. 2 cups of milk tea (half a cup of milk and half a cup of tea leaves). 2 pieces of low-fat boiled fish. A cup of any berries. Half a glass of cocoa. 2 low-fat yogurt. Dishes for 200 calories. 120 grams of eggplant caviar. 150 grams of radish salad with 30 g of sour cream. 1 piece wheat bread. 2 small slices (100 g) of boiled sausage. 1 cracker. Fruit salad of one banana, 1 orange, 1 kiwi and persimmon, dressed with low-fat yogurt. Large plate of vinaigrette. Scrambled eggs of two eggs. Cup of pasta soup with vegetable broth. .1 small aspic.Dishes for 300 calories.2 meat or 3 fish meatballs, stewed with tomato sauce.2 meat cutlets or 2 meatballs.Liver pate - half a cup.Small plate of porridge (buckwheat, semolina, rice, barley and pearl barley) or half a plate pasta. 2 sausages and 2 tomatoes. 2 pancakes with cottage cheese or butter (30 g butter). Omelette of two eggs with milk. Half a plate of milk soup with rice. 150 g of cottage cheese casserole. Small plate of meat salad. 150 g of beef goulash or 100 g pork. A plate of mashed potatoes. 2 cabbage rolls (without sauce).

Let's sum it up

Now you know not only how to prepare soup for weight loss, but also how to use it correctly and what foods to combine with it. As you can see, it is not at all necessary to spend time in the gym and overexert your body. Proper nutrition based on first courses works real miracles. Just pull yourself together and set a goal: you need to lose excess weight. There are so many recipes for dietary soups that it is simply impossible to list them all. But among them there will definitely be one that suits you. Choose a soup so that it is not just a means for you to lose weight, but also a pleasant tasting dish. Believe me, then getting rid of extra pounds will be much easier.