Recipe ideas for losing weight
Lose weight fast with the soup diet
Soups warm you up, are delicious – and help you lose weight. They are low in calories, contain hardly any carbohydrates or fats and also provide the body with a wide variety of vitamins. With a diet you should be able to lose up to five kilograms a week.
Published: 10/01/2022 at 17:44
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Updated: 01/10/2022 at 5:45 pm
Winter is a time of season: soups warm you up from the inside, contain lots of healthy vegetables and, with just a few calories, ensure long-lasting satiety.
With a diet you should be able to lose up to five kilograms a week. Cabbage soup is one of the best known slimming products. But no one wants to slurry exclusively cleaned cabbage for a week.
But this does not have to be the case, as the meals are freely variable: the base of the soup should always be vegetable. Broccoli, cabbage, spinach or lentils are especially recommended. Pumpkin, carrots and potatoes are also good.
Protein-rich soup keeps you full longer
Protein soups are a good source of nutrients, help you lose weight and also support muscle building. Protein is the perfect addition to dietary soups: They keep you full longer, curb hunger throughout the day and prevent cravings because they hold constant blood sugar. Strong broth also helps with colds, malaise and cloudy days.
Spices like salt, on the other hand, should not be used too generously if you want to lose weight. It favors water deposits. Chili, ginger, turmeric and caraway, on the other hand, accelerate fat burning and at the same time refine the soups.
How does the diet work?
You have to do without solid food almost completely for a week. Soups are served for breakfast, lunch, dinner and as an afternoon snack. Fruits such as apples, kiwis, oranges, berries and pears (in small quantities) are also allowed, as is a cup of low-fat yogurt daily. Soups are allowed in almost all varieties, there are no limits to creativity. The base is always vegetables, especially cabbage, broccoli, spinach or lentils are recommended. They provide all the important nutrients, including vitamins, minerals, and protein. However, you should avoid high fat additives like cream and whipped cream. Roasted croutons can be replaced with pumpkin seeds, for example.
Three recipe ideas for protein-rich soups that bring energy and warmth into the cold fall:
Chickpea Soup Recipe
| Ingredients (for 4 servings) | |
| 650 g | Cooked chickpeas (cooked or canned) |
| 2 | carrots |
| 1 | Cepo |
| 1 | garlic |
| 2 tablespoons | olive oil |
| 800 ml | Buillon |
| 3 tablespoons | Tahini (sesame butter) |
| 2 teaspoons | cumin |
| ½ spoon | Harissa |
| 3 tablespoons | olive oil |
| 2 tablespoons | lemon juice |
| ½ | cucumber |
| 1 | tomato |
| 3 tablespoons | sesame |
| freshness | Herbs |
prepared
- Peel and finely chop the onion and garlic. Drain the chickpeas and wash away. Peel and slice the turnips.
- Heat olive oil in a saucepan. Saute onion and garlic. Add the carrots and chickpeas and roast for a few minutes.
- Pour the broth and boil. Boil for about ten minutes. When the carrots are soft, clean them with a blender. Then add the tahini, cumin and lemon juice and mix again. Season to taste.
- Mix the harissa paste with the olive oil.
- Garnish the chickpea soup with finely chopped cucumber, tomato, roasted sesame seeds and freshly chopped herbs. Pour in harissa oil.
Recipe for vegetable soup with beans
| Ingredients (for 4 servings) | |
| 3 | Garlic teeth |
| 2 | medium-sized potatoes |
| 2 | medium-sized carrots |
| 200 g | broccoli florets |
| 60 g | Spinach, frozen |
| 1 can (approx. 400 g) | White beans |
| 1 L | vegetable broth |
| 125 ml | coconut milk |
| ½ spoon | ground fennel seeds |
| ½ spoon | paprika powder |
| ¼ spoon | turmeric |
| ½ spoon | oregano |
| ½ spoon | basilio |
| Some | pepper |
| 1 tablespoon | lemon juice |
prepared
- Prepare potatoes and carrots and cut into small pieces. Squeeze or finely chop the garlic.
- Heat some oil in a saucepan and sauté the garlic briefly. Add the carrots, potatoes, fennel seeds and vegetables. Bring to a boil. Boil for ten to twelve minutes.
- Add the broccoli florets, spinach and the drained beans. Cook for five to six minutes.
- turn off oven. Add coconut milk and lemon juice and let soak for a minute. Season with salt and pepper to taste.
Recipe for low calorie vegetable soup
| Ingredients (for 6 servings) | |
| 500 g | carrots |
| 3 | yellow or red peppers |
| 1 beam | spring onions |
| 2 L | vegetable broth |
| 2 | laurel leaves |
| 1 | cinnamon stick |
| 1 teaspoon | peppercorns |
| 1 beam | parsley |
| 500 g | spinach leaves |
| Some | Salo |
prepared
- Prepare the carrots, potatoes and peppers and cut into small cubes. Cut the spring onions into oblique rings.
- vegetable broth
- cook with spices.
- Add carrots and potatoes. Boil for twelve minutes. After about seven minutes, add the peppers. Peel the parsley from the stem and add it along with the spinach after eleven minutes.
Does this concept of weight loss really work?
The effect of the diet has been scientifically proven. While water simply passes through the digestive tract, water mixed with vegetables, for example in soup, remains in the stomach for a long time and thus ensures saturation for a long time. And the longer food stays in the stomach, the less ghrelin is released. This messaging substance sends signals of hunger when the stomach is empty. In addition, the soups are especially low in calories. Despite the proven effect of the diet, the body should slowly get used to solid food again after a week to prevent a jojo effect.
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How to stop cravings
Anyone who has ever looked at the food pyramid will see that sweets, snacks and alcohol are not prohibited, but are located at the top of the pyramid. Sweets & Co. have a lot of calories and therefore are recommended only in small amounts.
Healthy weight loss: Soups and salads that are “thin” and at the same time filling are ideal for a diet.
GettyImages
Anyone who has ever looked at the food pyramid will see that sweets, snacks and alcohol are not prohibited, but are located at the top of the pyramid. Sweets & Co. have a lot of calories and therefore are recommended only in small amounts.