Is Soup Good For Weight Loss? Here’s What the Science Says

You’ve likely heard about juicing for weight loss—but what about “souping”? As it turns out, regularly consuming soup may be a smart strategy for shedding excess pounds.

Studies have found that soup eaters weigh less and have smaller waists than those who don’t regularly eat soup. A foundational study found that soup consumption was associated with a lower body mass index (BMI) and smaller waist circumference. 

So what gives the soup its pound-melting potential? Part of it has to do with satiety or feelings of fullness. Some research suggests that soups can be just as filling as solid meals, causing people to eat up to 20% fewer calories when they start a meal with soup.

Note that not all soups are good for weight loss. Cream-based soups are high in fat and calories and may not help slim down.

Whether you’re a fan of classic chicken noodles or looking to experiment with new broth-based creations, read on to learn how soup can be a secret weapon for weight loss—when used correctly.

The Science Behind Soup and Weight Loss

Eating soup to lose weight would work, but what does the science say? Can you lose weight by eating soup? A growing body of research suggests that the answer may be yes.

Consider these findings:

• In a study published in the British Journal of Nutrition, people who regularly ate soup weighed less and had smaller waists than those who didn’t eat soup. 
• A 2011 study found that soup consumption was associated with lower body mass index (BMI) and smaller waist circumference.
• Other research has shown that people who eat a low-calorie soup before a meal consume fewer calories overall.

Soup is effective for weight control due to its high satiety value and ability to make you feel full and satisfied. It’s as filling as solid foods but with fewer calories. The satiety effect is due to how soup fills the stomach and digests slowly, helping to stretch receptors in the stomach and trigger feelings of fullness. Additionally, eating soup slowly allows our bodies to register feelings of fullness, preventing overeating.

Of course, not all soups are ideal for weight loss—a point we’ll explore in the next section. However, the evidence suggests that starting a meal with a broth-based, vegetable-heavy soup or choosing soup as a snack can effectively fill up fewer calories.

The Healthiest Soups for Weight Loss

While soup can be a valuable weight-loss tool, not all bowls are created equal. Here’s what to keep in mind when choosing a soup for maximum weight loss benefits:

Opt for Broth Over Cream

Clear broth-based soups are a better choice than creamy ones like clam chowder or broccoli cheddar when cutting calories and fat due to their lower calorie and fat content. You don’t have to avoid creamy soups altogether, but be mindful of portion sizes and frequency. Opting for low-fat milk instead of heavy cream can also help reduce the calories and fat in creamy soups.

Pack in the Protein 

To harness soup’s satiety powers, make sure your bowl includes a good source of protein. Protein is the most filling macronutrient per calorie, helping to reduce appetite and curb overeating.

Opt for soups featuring ingredients like:

• Chicken breast or turkey
• Seafood like shrimp, white fish, or crab
• Beans, lentils, or peas
• Greek yogurt (great for adding creaminess without tons of fat)

Fill Up on Fiber

Packing your soup with fiber-rich vegetables and legumes can also promote feelings of fullness, making it easier to cut calories without feeling deprived. Some great high-fiber additions include:

• Carrots
• Celery
• Onions
• Spinach and other leafy greens 
• Broccoli
• Cauliflower
• Squash
• Potatoes (with the skin on)
• Black beans, kidney beans, or chickpeas

Be Sodium Savvy  

When choosing soup, be mindful of the high sodium content in store-bought and restaurant versions. Opt for low-sodium broths, limit high-salt ingredients, and consider making your soups to control salt levels. Look for store-bought options with less than 500mg sodium per serving, and be cautious of toppings like croutons and cheese. Prioritize broth-based, protein—and fiber-packed, lower-sodium soups for weight loss.  

The Risks of Soup Cleanses and Diets

While incorporating healthy soups into your diet can support weight loss, it’s important to be wary of restrictive “soup diets” or “cleanses” that promise rapid results. Many of these programs severely limit calories and cut out entire food groups, which can lead to a host of problems:

• Unsustainable Weight Loss: Diets that drastically cut calories almost always lead to rebound weight gain. Rapid weight loss can lead to muscle and water loss rather than fat loss. Severely restricting calories can also slow metabolism, making it difficult to lose weight when returning to healthy eating.
• Nutrient Deficiencies: Cutting out major food groups like the soup diet can lead to nutrient deficiencies. Many soup diets lack essential nutrients like protein, vital for muscle mass and immune function. By limiting certain ingredients, individuals may miss out on important vitamins, minerals, healthy fats, and fiber.
• Difficulty Sticking to the Plan: Restrictive diets like the soup diet are hard to stick with long-term and can lead to intense cravings and yo-yo dieting, affecting both physical and mental health over time.  

5 Smarter Ways to Eat Soup for Weight Loss

So, if a soup-only diet isn’t the right choice, how can you harness the power of soup for sustainable weight loss? The key is to make it part of a balanced eating plan:

1. Use Soup as a Low-Cal Appetizer: Studies show that starting a meal with a low-calorie soup can help you eat less. Enjoy a cup of broth-based veggie soup before lunch or dinner to curb your appetite and add extra nutrients.
2. Make Soup a Meal: A hearty lentil or bean soup can be a filling, nutritious meal on busy weeknights. Pair it with a side salad and a small whole-grain roll for a balanced dinner that won’t leave you hungry.
3. Blend It Up: Pureed vegetable soups can greatly boost your fiber intake and antioxidant-rich produce. Experiment with combinations such as carrot-ginger, kale-potato, roasted red pepper, and tomato.
4. Swap Creamy for Brothy: If you like creamy soups, try substituting half the cream for pureed white beans or potatoes. You’ll still get that luxurious texture with more fiber and less saturated fat.
5. Don’t Forget the Protein: To maximize satiety, make sure your soup includes a source of lean protein like shredded chicken breast, shrimp, or tofu. You can also stir in some plain Greek yogurt at the end of cooking for a protein and probiotic boost.

Remember, a balanced diet and regular physical activity are key to sustainable weight loss. Soup can be a useful tool, but it’s just one part of a comprehensive healthy lifestyle.

What the Research Says About Soup and Weight Loss

The available evidence suggests that while soup might aid in weight loss, further research is necessary to confirm this.

It is generally not recommended to rely on soup diets for long-term weight management or overall health. People usually consider soup healthy because it is low in calories and high in nutrients. However, soup diets typically involve severely cutting calories and eating the same thing repeatedly, which can lead to nutrient deficiencies and weight gain once the diet ends.

Experts advise that while broth-based, vegetable-heavy soups can be a healthy addition to meals and may support short-term weight loss, exclusively relying on soup for all meals is not advisable. Instead, incorporating soup as part of a diverse and balanced diet, alongside other whole foods, is a more sustainable approach to weight management. 

Furthermore, regularly consuming vegetables, lean proteins, and fiber-rich ingredients, whether in soup form or not, is beneficial for overall health.

The Final Word on Soup and Slimming Down

Soup can absolutely support your weight loss goals if you use it strategically. Regularly consuming broth-based, fiber—and protein-rich soups as part of a balanced diet can help you curb calories without feeling deprived.

Just remember that slurping soup alone won’t magically melt away the pounds. To achieve sustainable weight loss, you’ll need a well-rounded plan that includes: 

• Balanced meals containing all major food groups
• Appropriate portion sizes for your individual needs
• Regular physical activity you enjoy  
• Effective stress management techniques
• Quality sleep

Soup can be a satisfying and nutrient-dense addition to your weight loss journey when used as a tool in this more significant lifestyle approach. 

So go ahead and scoop up a bowl of your favorite healthy variety—your taste buds and waistline may thank you.