Weight Loss Tip 133: Have a bowl of soup before meals

Read this article in HINDI.

Not crash diets, the ideal weight loss tip is to eat healthy, which most of us fail to follow. And hence most of us tend to eat everything that’s on their plate without paying heed to how much we are eating. While eating in smaller plates and practising portion control is one of the most effective tips to eat less and maintain your weight, there’s a simple yet healthy way to lose weight. According to a 2007 study published in the Appetite [1], consuming a low-energy-dense soup not only enhances satiety but also reduces the need for additional energy intake, thereby aiding in weight loss. Also, read about these promising foods that aid weight loss

Another study by Journal of the American Dietetic Association [2] involving 517 individuals showed a significant difference in the rate of eating and the overall caloric consumption during the meals after eating soup with lunch or dinner. Hence, indicating that the slower rate of eating and the lower intake of calories triggered by the consumption of soup was responsible for a weight loss of around 3.8 kg in 10 weeks on an average. Here are reasons to include soups in your everyday menu

Weight loss is due to consumption of low density soup, which has large amounts of liquid along with fresh vegetables, which fulfil your hunger pangs and makes you eat less. The reduced appetite of food intake not only prevents you from putting on weight but also lowers your risk of obesity. Moreover, drinking a bowl of soup not only lowers your risk of HDL cholesterol but also lowers fasting insulin level, lowering your risk of diabetes [1], health conditions which make it difficult to lose weight through diet.

Here are some healthy soups you can have either with meals or before meals to aid in weight loss.

• Hot and sour vegetable soup
• Garlic vegetable soup
• Spinach and paneer soup
• Tomato soup
• Barley soup

References

1. Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007 Nov;49(3):626-34. Epub 2007 Apr 14. PubMed PMID: 17574705; PubMed Central PMCID: PMC2128765.
2. Jordan HA, Levitz LS, Utgoff KL, Lee HL. Role of food characteristics in behavioral change and weight loss. J Am Diet Assoc. 1981 Jul;79(1):24-9. PubMed PMID: 7240603.

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