HealthHow To Lose Weight With Soup - Tips, Benefits & Risks 2024

How To Lose Weight With Soup – Tips, Benefits & Risks 2024

Soups are an option for nourishment and are commonly enjoyed as a meal. Creating your soup recipe can be beneficial for weight loss. Studies indicate that consuming foods in form may aid in losing weight compared to consuming the same ingredients in solid form. Substituting water with soup before or after a meal can help increase feelings of fullness. When enjoyed as a meal soup keeps you satisfied for longer contains calories and provides a nutritious alternative, to regular meals.

Several studies suggest that adding flavour enhancers such as monosodium glutamate (MSG) to soup can reduce appetite, limit food intake and reduce cravings for sweets. However, when added to a meal, it can add extra calories and be counterproductive. Nevertheless, there is some debate about the overall benefits of soup for weight loss.

Is Soup Helpful For Weight Loss?

Absolutely! Soup is actually great for your body as it provides the water and nutrients. It helps you feel full and prevents those eating patterns that often result in weight gain. Whether its made with animal or vegetable ingredients long as the calories are in check soups can be effective, for weight loss. The key lies more in the calorie content than the specific ingredients used.

Who Is The Soup Diet For?

The Soup Diet is usually aimed at people who want to lose weight, either as a temporary solution or as the start of a more sustainable diet plan. However, it’s important to note that this diet is not suitable for long-term use due to its nature and potential lack of essential nutrients. It is always advisable to consult a health professional before following any diet.

Can Soup Help With Weight Loss?

A healthy soup meal offers the nutrients to support the bodys functions while staying within the recommended daily calorie limit. Soup also helps with hydration because of its water content. When it comes to using soup for weight loss a common strategy involves using ingredients like water, vegetable broth and protein sources such, as chicken broth.

Some research suggests that adults who include soup in their diets tend to have lower body weight, a smaller waistline and consume fewer calories than those who don’t. This may be due to the energy density of soups and the overall improvement in diet quality. Studies suggest that the overall composition of an individual’s diet may have a greater effect than simply restricting calorie intake.

What Is The Soup Diet?

The Soup Diet is a diet plan that focuses on using soup as a component for weight loss. To ensure satisfaction it may also incorporate some food. As time has passed this particular diet has become increasingly popular, as a means of losing weight. Through trials and research it has been carefully developed to include a combination of both animal and plant based ingredients.

The underlying principle behind this approach to weight loss is that eating soup helps to fill the stomach, suppressing hunger. Prevents overeating. Gradually this can lead to consuming more calories than you take in, resulting in successful weight loss.

Types Of Soups That Can Help With Weight Loss

If you’re looking to shed some pounds incorporating soups into your meals can be advantageous. They have the potential to curb your appetite and decrease your food intake, whether enjoyed as an appetizer or as the main course. Lets take a look at various soups that are known for their effectiveness, in aiding weight loss.

1. Soup With Beans/Lentils And Broccoli

Many people wonder if beans are suitable for weight loss soup diets or if miso soup can help shed pounds. Well, the good news is that beans, lentils and other legumes are high in protein and make good choices for weight loss soups.

Bean soup is not rich in protein but it also provides essential nutrients like folate and antioxidants making it highly nutritious. Interestingly a study conducted on 246 women examined the impact of beans on body fat and waist size. The findings revealed that women who incorporated moderate to quantities of beans into their diets experienced smaller waists and lower body fat percentages compared to those who did not include beans, in their meals.

In addition, lentil soup offers benefits due to its content of calcium, iron, magnesium, vitamins B6 and C. It also provides 8 grams of fibre per 100 grams to help you feel full and lose weight. To enhance the value of a lentil or bean-based diet, broccoli can also be added to soups. Broccoli is a nutritious vegetable rich in fibre.

2. Garlic And Mixed Vegetable Soup

Garlic has gained recognition for its potential in promoting heart health and regulating blood pressure. Although there have been studies questioning its cholesterol lowering abilities there is evidence supporting its impact on various conditions like metabolic issues, atherosclerosis, thrombosis, hyperlipidemia, diabetes and hypertension. These soups incorporate garlic with a range of vegetables that are packed with nutrients such, as cabbage, carrots and peppers.

3. Soup With Spinach And Cabbage

Leafy greens such as spinach are a great addition to any healthy weight loss diet due to their high levels of antioxidants, iron and fibre. The insoluble fibre in spinach keeps you feeling fuller for longer, reduces cravings and aids digestion.

When it comes to choices have you ever thought about including cabbage soup in your efforts to lose weight? Enough it can actually be quite helpful. A 100g serving of cabbage offers 2.5g of fiber which’s comparable to spinach. It contains 25 calories and is also rich in protein, vitamins B6 and C as well, as iron and magnesium.

4. Chicken Noodle Soup

Chicken Noodle Soup

Compared to meat options such as highly processed meats, chicken is high in calories. However, it’s rich in protein, which helps to suppress appetite and limit calorie intake due to its digestive speed. Incorporating a chicken soup diet into your weight management plan can be helpful as it is low in calories yet appetising enough to serve as a starter. Research suggests that choosing a high-protein chicken broth that has been finely strained allows for customisation with additional ingredients such as garlic.

5. Carrot And Ginger Soup

Creating a soup by combining carrots and ginger not only results in a delightful meal but also provides a multitude of health advantages. Carrots, abundant in antioxidants can enhance your well being while ginger is renowned for its inflammatory properties and its ability to combat infections. Research has indicated that incorporating ginger into your diet can contribute to reducing your waist, to hip ratio lowering heart rate and aiding in weight management. Moreover it has been found that it elevates HDL cholesterol levels without impacting LDL cholesterol levels, BMI or triglyceride levels.

6. Roasted Butternut Squash Soup

If you’re looking for an option that supports weight management and overall wellbeing, consider indulging in roasted butternut squash soup. Packed with vitamins, minerals, fibre and antioxidants, butternut squash is a nutritional powerhouse. Its high beta-carotene content converts to vitamin A in the body, helping to maintain a strong immune system and healthy eyesight. In addition, the dietary fibre found in butternut squash helps to keep you feeling full and healthy.

Adding butternut squash to your meals can help balance the bacteria in your gut leading to bloating and calorie consumption by making you feel satisfied for a longer duration. With around 45 to 90 calories per cup of cooked butternut squash it’s an option, for individuals who are mindful of their calorie intake. To elevate its taste while preparing it consider brushing it with olive oil and then roasting it along with a touch of coconut milk.

7. Tomato Soup

The taste of tomato soup makes it a popular choice to add to various dishes. Packed with nutrients, it is rich in antioxidants and vitamins A and C, and experts say its low-calorie nature can help you lose weight. Enhance the flavour of tomato soup by adding coriander leaves and crunchy croutons for a delicious twist.

How Fast Can You Lose Weight With Soup?

Shedding pounds through a diet that revolves around soups can yield outcomes because soups generally have a low calorie content and high water content. However it’s important to note that most of the weight loss is often attributed to water loss than true fat reduction. The speed at which you lose weight also hinges on factors such, as the ingredients incorporated into the soup your overall calorie consumption and your unique metabolism.

For healthy weight loss, it is generally recommended to aim to lose 1-2 pounds per week. It’s important to maintain a balanced diet, as overly restrictive diets can lead to nutrient deficiencies and may not be suitable for long-term health benefits.

Which Foods Should You Avoid For Weight Loss?

If you’re looking to shed some pounds it’s an idea to steer clear of rich and creamy soups that are often high in fat. Instead opt for soups that are packed with nutrients but low in calories like those made with vegetables, mushrooms, tomatoes, carrots and chicken. It’s also wise to skip ingredients like milk, butter, honey and sauces since they can significantly add to your calorie intake. In addition to avoiding fatty soup ingredients themselves try to stay from extras such as processed meats, sugary drinks, French fries, ice cream treats, white breads or rice dishes, alongside the soup. Remember; soups can be incredibly satisfying on their own.

Are There Any Side Effects?

When it comes to weight loss soups made from organic ingredients that are commonly found in regular foods, there are usually no side effects, even with regular consumption. However, it’s important to be careful with organic vegetables that may be contaminated with pesticides, as these can potentially cause side effects or allergic reactions. So it’s always a good idea to check the source of your ingredients and make sure you’re not allergic to them. In addition, synthetic flavours and seasonings used in soups can sometimes cause side effects.

What Are The Benefits Of Losing Weight With Soup?

It has benefits just like almonds to include soup in weight loss. Soups that contain vegetables and lean protein are not only low in calories, but also rich in essential nutrients and fibre. These components play a role in promoting satiety and aiding digestion, ultimately helping to reduce overall calorie consumption.

Furthermore the ample amount of water in soups helps keep you hydrated and boosts metabolism. Soups provide a selection of ingredients allowing you to avoid getting bored with your meals. Additionally their simplicity in preparation makes them a convenient option, for individuals seeking to modify their eating routines.

Are Homemade Soups More Effective For Weight Loss Than Store-Bought Soups?

Homemade soups have been shown to be more beneficial for weight loss than their store-bought counterparts. They tend to have fewer calories, less sodium and no preservatives, making them a healthier choice for your diet. By controlling the ingredients, you can ensure that your homemade soups are packed with vegetables, lean proteins and whole grains, while avoiding the added sugars and fats often found in processed soups.

Homemade soups also have the benefit of helping with portion control, which’s an important factor, in managing weight effectively. However it’s worth mentioning that the success of store bought options largely depends on the ingredients and recipes they use.

Frequently Asked Questions

Is soup an option for weight loss?

Absolutely. Soups made with broth, vegetables, lean meats and whole grains can be very effective for weight loss. These types of soup are usually low in calories. They are rich in essential nutrients. However, it is advisable to limit soups or those with high fat content, such as cream or cheese, as they tend to be higher in calories.

How does eating soup help reduce calorie intake?

Soup commonly includes water, which can give you a sense of being satisfied and for an extended period. This sensation of fullness aids, in curbing calorie consumption by diminishing the chances of overindulging or indulging in snacking.

Is it advisable to include soup with every meal, for weight loss?

Although including soup in your diet can be beneficial, relying on it is not recommended. It’s important to eat a variety of foods to make sure you get all the nutrients you need. Relying on soup can lead to nutrient deficiencies over time.

Can soup be part of a weight management approach?

Sure! Including soups in your weight management plan can be beneficial. When you incorporate a combination of vegetables, proteins and whole grains into your diet it can have a positive impact on your overall well being and make your meals more enjoyable. It’s important to have a range of foods, for maintaining good health and managing weight in the long run.

Is it effective to rely on soups for losing weight?

The effectiveness of store-bought soups for weight loss depends on the type. Some store-bought soups can contain levels of sodium or added sugars and preservatives that may not be ideal for a weight loss plan. However, there are options that are low in calories and rich in nutrients. It is a good idea to check the label to make sure the soup is suitable for your dietary goals. In general, making homemade soup gives you control over the ingredients, making it a healthier choice overall.


Adding soup recipes to your meal plan can have benefits, for your health. Not can it assist in meeting your daily intake of fruits, vegetables and lean meats but it can also contribute to improving your overall well being. However if you choose not to consume soup before your course you might not experience the same level of advantages.

If you are trying to lose weight, having soups as a starter is a good idea. They help you feel full and reduce the urge to overeat. You still get all the nutrients and nourishment. By incorporating soup into your weight loss diet, you can enjoy the benefits of dieting without feeling hungry or limited in your choice of ingredients or meal options.


  1. Miyaki, T., Imada, T., Susan Shuzhen Hao, & Kimura, E. (2015). Monosodium l-glutamate in soup reduces subsequent energy intake from high-fat savoury food in overweight and obese women. British Journal of Nutrition, 115(1), 176–184. Link
  2. Zhu, Y., & Hollis, J.H. (2014). Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults. British Journal of Nutrition, 111(8), 1474–1480. Link
  3. Lee, C., & Longo, V. (2016). Dietary restriction with and without caloric restriction for healthy aging. F1000Research, 5, 117. Link
  4. Ansary, J., Forbes-Hernández, T.Y., Gil, E., Cianciosi, D., Zhang, J., Elexpuru-Zabaleta, M., Simal-Gandara, J., Giampieri, F., & Battino, M. (2020). Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. Antioxidants, 9(7), 619. Link
  5. Leidy, H.J., Clifton, P., Astrup, A., Wycherley, T.P., Westerterp-Plantenga, M.S., Luscombe-Marsh, N.D., Woods, S.C., & Mattes, R.D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S. Link
  6. (2023). FoodData Central. Link
  7. Tucker, L.A. (2020). Bean Consumption Accounts for Differences in Body Fat and Waist Circumference: A Cross-Sectional Study of 246 Women. Journal of Nutrition and Metabolism, 2020, 1–9. Link
  8. Maharlouei, N., Tabrizi, R., Lankarani, K.B., Rezaianzadeh, A., Akbari, M., Kolahdooz, F., Rahimi, M., Keneshlou, F., & Asemi, Z. (2018). The effects of ginger intake on weight loss and metabolic profiles among overweight and obese subjects: A systematic review and meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition, 59(11), 1753–1766. Link
  9. Li, H. (2020). Evaluation of bioactivity of butternut squash (Cucurbita moschata D.) seeds and skin. Food Science & Nutrition, 8(7), 3252–3261. Link
  10. (2023). FoodData Central. Link
Master of Science and Registered Dietitian Nutritionist at University of California

Paul Piepenbrok is a Registered Dietitian Nutritionist with over 12 years of experience. He specializes in the health sciences and writes extensively about nutrition and chronic disease. He holds a Master of Science degree in Human Nutrition and has completed post-graduate work in the Nutrition Sciences. The author has experience working in various healthcare settings, including hospitals, nursing homes, and public health departments. They have worked as a Health Facility Surveyor and a WIC Program Manager in Plano, Texas. Before becoming a full-time freelance writer, they successfully operated a telehealth wellness clinic, assisting clients in achieving their health goals, including weight loss, blood sugar control, liver function improvement, and overall health enhancement.

Health Coach

Brittany Hernandez specializes in assessing supplements, health technologies, and applications. She continually enhances her skills as a health copywriter. With a Bachelor's degree in Translation and Communication and a background in linguistics, Brittany is skilled at converting complex research into accessible, high-quality content. She is highly regarded in the health industry for her keen eye for detail and ability to identify high-quality health and wellness products.


Subscribe Today


Expert content on a wide variety of health topics. Always stay up to date!

* About our Privacy Policy

Exclusive content

More article