Vegetable soup diet: weekly menu with recipes

For many of us, following a strict diet for weight loss is accompanied by a constant feeling of hunger and discomfort. The state of restriction during a diet complicates life for many and affects psychological comfort. However, there is an alternative diet using vegetable soups. Nutritionists recommend vegetable soups as an ideal combination of vitamins and minerals for the body without compromising your figure. Vegetable soups are ideal not only for those who want to lose weight, but also for people suffering from gastritis, diseases of the stomach and intestines.

Initially, vegetable broths were prepared by the French, but several centuries later this simple dish became the founder of the famous Italian Minestrone soup. In the 15th century, hot vegetable broths gained widespread popularity in Europe. Nowadays, this dish is the main first course in every person's daily diet.

The essence of losing weight with vegetable soups

Soup is usually called a liquid dish in the form of a decoction of meat, vegetables, fish and herbs. Soups include such dishes as cream soup, borscht, cabbage soup, beetroot soup, solyanka, ukha and others.

Content:

• The essence of losing weight with vegetable soups
• Calorie content and composition of soups with vegetables
• Useful properties of vegetable soup
• Harm of vegetable soup
• Basics for making vegetable soup
• Diet menu using vegetable soups
• Classic vegetable soup recipes

According to medical research, the most beneficial are pureed vegetable soups, chicken broth with noodles, fish soup, and cream of mushroom soup.

Vitamin vegetable soups are good to eat at any time of the day. Light dietary soup is quickly absorbed in the body, saturating it with useful substances. The calorie content of vegetables in soups is very low, and the energy expended by the body on their digestion is quite high. Therefore, a process of “negative calorie” arises, in which the energy required to process the soup is much higher than the amount of energy in the vegetables.

The basic rule of this diet is that it is important to eat vegetable soup for 7 days, and then take a mandatory break. You can repeat the diet course several times. On average, in a week of staying on vegetable soups you can get rid of 4 to 7 kilograms of excess weight.

Advantages and disadvantages

The advantages of the “soup” weight loss method include:

1. Performance. The result of its strict adherence within a week is a loss of at least 5 kg of weight, and with a good reaction of the body - up to 8 kg. Weight will be guaranteed to decrease even if you do not exercise.
2. Simplicity. The main dish, as a rule, does not have a complicated recipe, and it is also prepared for the whole day.
3. Easy portability. The most difficult thing about following a diet regime is the constant feeling of hunger. In this case, you won’t have to go hungry; you can eat the “magic soup” as much as you want and whenever you want.
4. Relative harmlessness. The diet includes foods that contain most of the substances necessary for the normal functioning of the body. It is more convenient to resort to this method of weight loss at the end of winter or early spring, when regular food is poor in microelements.
5. A large amount of liquid cleanses the intestines of toxins.
6. Eating a hot meal has a positive effect on the digestive system.

Weaknesses of the technique:

1. It should not be used by elderly people, children, or pregnant women. For everyone else, it is recommended that you consult your doctor before starting a weight loss diet.
2. Relative contraindications include some gastrointestinal diseases, serious cardiovascular pathologies, and renal dysfunction.
3. Despite the presence of fresh vegetables and fruits in the diet, there may be a deficiency of some micronutrients, in particular, fat-soluble vitamins A, D, E. This diet is also poor in complex carbohydrates, proteins, and minerals. Therefore, it is not recommended to use it for a long time.

Calorie content and composition of soups with vegetables

A vegetable soup diet is very useful not only for weight loss, but also as a preventive measure against gastrointestinal diseases. Any vegetable soup contains many vitamins and nutrients.

Soups for weight loss are cooked from vegetables, which are divided into several main groups: low-calorie - broths from cabbage, cucumbers and tomatoes, which prevent the accumulation of fat cells - soups from legumes, carrots and apples, burning fat accumulation - first courses from avocado, cabbage and any hot foods spices

The average calorie content of vegetable soup is about 43 kcal per 100 grams of dish. According to their composition, soups can be made from different vegetables, mushrooms and herbs. Different types of vegetable soups include several ingredients.

The most common are potatoes, cabbage, beets, carrots, bell peppers, onions and greens. Potatoes contain B vitamins, , , , , which are stored in the broth after cooking.

Onions added to the broth contain the maximum amount of minerals, essential oils, vitamins A, B, acetic and phosphoric acids, and enzymes.

But in carrots, during heat treatment, coarse dietary fiber is converted into starch, and vitamins are completely digested. However, the advantage of cooked carrots is that they contain much more antioxidants than raw carrots. This means that boiled carrots are also useful for preventing Alzheimer’s disease and the development of cancer. Diabetics should use boiled carrots with caution, as they contain high glucose content.

Therefore, it is obvious that vegetable soup diets are used not only for weight loss, but are also prescribed for medicinal purposes. Such soups are cooked only in water or chicken broth. Meat broth is not used to prepare this first course. Fried onions and carrots are also not added to first courses for weight loss. These ingredients are boiled in broth. You can add salt, spicy spices or herbs to taste.

How to get out of a diet

To maintain the results of the soup diet, there are several options for exiting the limited diet:

1. In the first week, the “soup” breakfast is replaced with a dish high in protein (this could be an omelet with tomatoes and herbs or low-fat cottage cheese with fruit). After breakfast, the daily diet of soups remains unchanged. In the second week, a second dish is added to lunch - a serving of buckwheat porridge or baked potato. From the third week you can switch to a normal diet, but with calorie restriction.
2. Every week the energy value of the daily diet increases by 100-200 kcal.
3. From the very first day after completing the diet, you can switch to your usual diet, but spend a fasting day on soups 2 times a week.

Useful properties of vegetable soup

Soups are useful in any form, regardless of whether they are dietary or for the daily menu. For the normal functioning of the body, in particular for the functioning of the stomach and intestines, soups are simply irreplaceable.

Vegetable first courses perfectly restore fluid balance in the body and have preventive and stimulating properties.

In addition, soups stabilize blood pressure. They contain many useful microelements, vitamins and fiber. During the cooking process, fiber is boiled out of vegetables, which remains in the broth. Fiber helps stimulate gastrointestinal motility. Broths are also useful for sick people because they are easy for the body to absorb. For colds, vegetable soups with chicken broth significantly alleviate the course of the disease, relieving coughing attacks and acting as an auxiliary antipyretic. Soups, thanks to the ingredients they contain, remove harmful toxins and serve as protection in the body from infections and bacteria.

By improving the functioning of the gastrointestinal tract and intestines, soups prevent the occurrence of such unpleasant consequences in the body as constipation, flatulence and gastritis. For dietary nutrition, such dishes are indispensable and healthy, because they help accumulate energy for the full functioning of the body.

The main advantages of vegetable soups are:

• activation of digestion;
• normalization of blood pressure;
• warming effect;
• improved appetite;
• high rate of absorption in the stomach.

Vegetable puree soups are no less useful. A diet based on such soups is useful for stomach diseases and diabetes.

The benefit of chicken soup is that it can reduce inflammation in the body. This is especially important when you have the flu, sore throat or acute respiratory viral infection.

Chicken broth perfectly activates the functioning of the stomach, gallbladder and pancreas, which is especially useful for low acidity, pancreatitis and diabetes. It also thins mucus in the bronchi, which helps remove mucus through a wet cough and inhibits infectious processes. In addition, chicken soup has a positive effect on the nervous system and increases the overall tone of the body.

Due to their creamy consistency, pureed soups have a positive effect on the functioning of the gastrointestinal tract. They effectively relieve the body, which is important when following a diet. Due to their homogeneity, they are quickly digested and absorbed.

An additional advantage of puree and cream soups is that they regulate the water-salt balance in the body.

One of the popular vegetable soups all over the world is pea soup. This first dish is often used for weight loss and dieting. This soup may contain a wide variety of vegetables and seasonings. Additionally, even lard, smoked sausages, pork and beef ribs can be placed in it. However, this pea soup recipe is not suitable for weight loss. In general, the benefits of pea soup are as follows:

• normalization of metabolism;
• Help stabilize blood sugar levels;
• positive effect on heart function;
• strengthening the immune system;
• normalization of blood pressure;
• help in the fight against depression.

In addition, pea soup helps to effectively and correctly reduce body weight by supplying the body with potassium, magnesium, proteins, carbohydrates and phosphorus.

For vegetarians who want to lose weight, vegetarian soup is ideal. It contains few calories but is quite nutritious. It is also useful and prescribed for diet for diseases of the gastrointestinal tract (in the form of puree soup) and for diabetes. Vegetarian or lenten soups can be prepared based on vegetables, cereals or rice.

It is worth noting the enormous benefits of onion soup. Onions contain the maximum amount of useful substances that have a pronounced bactericidal property. It contains a lot of calcium, vitamins and iron. It strengthens teeth, bones and stabilizes the amount of hemoglobin.

Onion soup is ideal for those who want to lose weight and improve metabolism. For medicinal purposes, it is useful for gastrointestinal diseases, diabetes, pancreatitis, inflammatory processes and oncology. In addition, onion soup has a very refined taste.

To maximize the preservation of beneficial properties in soups, when preparing them, it is necessary to chop the vegetables more coarsely. This will preserve the maximum amount of nutrients in vegetables. Also, chopped vegetables should be used immediately to prepare soup, since chopped ingredients quickly lose their beneficial properties.

Harm of vegetable soup

Despite the obvious beneficial properties of vegetable soups, in some cases there is also a certain harm in consuming them. The fact is that broth, when it enters the stomach during a meal, dilutes the gastric juice, which leads to a decrease in digestive processes. Therefore, it is not recommended to mix solid and liquid foods at the same time during one meal. It is not recommended to drink it after meals. It is also necessary to take into account that heat treatment reduces the amount of nutrients in vegetables.

Chicken broth can be harmful in cases of acute pancreatitis, ulcers and high acidity due to its stimulating properties. Nutritionists also prohibit its use for urolithiasis and gout.

It is important to remember how to cook broth correctly. Modern meat products may contain antibiotics and growth stimulants based on hormonal components, so during the cooking process they pass into the broth in full. Therefore, it is important to drain the first water during cooking and replace it with new water.

Basics for making vegetable soup

When preparing a healthy vegetable soup, it is important to choose all the ingredients correctly. If meat is used as the basis for the broth, then you should follow several rules for cooking healthy broth:

• remove the skin from the bird before cooking the broth;
• use lean meat;
• stew vegetables and add to soup at the very end of cooking;
• use melt water;
• drain the first water and refill the pot with clean water to cook the broth;
• choose young meat.

Vegetable soups for weight loss and dieting are prepared independently at home using only fresh ingredients. Natural herbs and spices are used as seasonings and a minimal amount of salt is added. Preparing soup should not take much time, otherwise it will lose nutrients. Such broths and soups are prepared for one meal. It is not recommended to boil them again.

For a gentle diet, it is better to prepare puree soups by chopping vegetables in a blender. In order to effectively lose weight, it is important to prepare soups from compatible foods. In particular, you cannot combine fish and eggs in one dish. Some nutritionists do not recommend combining tomatoes in soup with potatoes, bread or cereals that contain starch. Therefore, reviews of tomato soups are not always positive.

Recipes

To prepare Bonn vegetable soup diet recipe you need:

• Tomatoes – 6 pcs.;
• Onions – 6 heads;
• White cabbage – 1 head;
• Green sweet pepper – 2 pcs.;
• Parsley – 1 bunch;
• Celery – 1 bunch.

Cooking method:

1. Wash the products and chop finely.
2. Place all the ingredients in a saucepan and add liquid so that the vegetables are completely submerged.
3. Place the pan with vegetables on gas and bring to a boil. Next, reduce the heat, stir the vegetables and cook until they soften (approximately 10-15 minutes).

Ingredients for diet cabbage soup:

• White cabbage – 200g;
• Carrots – 1 pc.;
• Tomato – 1 pc.;
• Onion – 1 head;
• Bell pepper – 1 pc.;
• Green peas – 150 g.

How to cook:

1. Wash the vegetables and cut them to the desired size.
2. Pour water into a saucepan and add ingredients, cook until tender. It is recommended not to add salt; you can use soy sauce.

Diet menu using vegetable soups

The diet menu for weight loss using vegetable soups is designed for a week. The standard menu includes the following order:

• 1 day – soup, fruit juices, tea or coffee without sugar, fruits;
• Day 2 – soup, greens, vegetables;
• Day 3 – soup, fruits and vegetables;
• Day 4 – soup, milk, vegetables;
• Day 5 – soup, 4-5 tomatoes, 500 grams of boiled fish or chicken fillet (can be replaced with eggs);
• Day 6 – soup, vegetables, 500 grams of boiled beef;
• Day 7 – soup, fresh juice, brown rice, fruit.

The menu can be adjusted depending on the needs of the body and taking into account possible contraindications. It is recommended to eat soup 5-6 times a day in small portions.

Diet options

Finnish

This dietary technique was developed as part of an international program to combat obesity. The Finnish diet is not extreme; it requires a full six meals a day, in which the main dish can be consumed in any quantity, and additional dishes can be consumed in quantities limited by the menu.

This nutritional system involves a gradual reduction in body weight by eliminating from the diet foods that contain animal fats, as well as sugar and salt. The diet menu is scheduled for a week, but it can be used for a longer time - in terms of nutritional balance, it ensures the normal functioning of the body.

The daily diet includes foods with low energy value:

• main course - vegetable puree soup;
• oatmeal, buckwheat, pearl barley porridge;
• low fat dairy products;
• lean boiled meat;
• low-fat fish;
• seafood;
• raw vegetables;
• fresh fruit (except bananas).

Sample menu for the day

• Breakfast: Finnish soup or 200 gram portion of milk porridge, unsweetened tea.
• Lunch: cream soup, apple, glass of still mineral water.
• Lunch: Finnish soup, grated carrots, 100 g lean chicken, fruit juice.
• Afternoon snack: unsweetened fruit salad, low-fat yogurt.
• Dinner: 200 grams of porridge with water, 100 grams of lean steamed meat, tea.
• Before bed: a glass of low-fat kefir or mineral water.

Finnish cream soup recipe

Ingredients: 250 g each of white and cauliflower, parsley root, carrots, celery, 0.5 kg of onion, a head of garlic.

Preparation: chop the washed vegetables, add cold water, cook for about half an hour. Grind the vegetable mixture with a blender, add finely chopped herbs, 1 glass of tomato juice, cook for another 10 minutes.

Doctor Mitchell

The weight loss method developed by a professional nutritionist is based on the principles of low-calorie nutrition. At the same time, the range of products for the daily diet is quite wide; they provide the body with all the necessary micronutrients.

The main dish on the menu is a fairly hearty celery soup cooked in low-fat meat broth. A hot liquid dish is good for the stomach - it is quickly absorbed, improves metabolism, and ensures optimal fluid balance. The main component of Mitchell's soup, celery, is a powerful fat burner.

Additional dishes include the meat from which the broth was made, as well as brown rice, vegetable salads, unsweetened fruits, dairy products and even a small portion of baked potatoes. Therefore, unlike other “soup” methods, the Mitchell diet is easy to follow and does not cause disgust.

Menu for the week

You should eat food five times a day, each time starting with a portion of the first course. Additional foods should be divided throughout the day and consumed as desired. The daily list of these products listed below cannot be replaced or supplemented.

So, each of the five daily meals according to the Mitchell system is a glass of a hot first course plus something from the list of additional products allowed that day:

• Day 1. 1 kg of fruit, tea, still mineral water.
• Day 2. 1 baked potato, 1 kg of lettuce or spinach.
• Day 3. 0.5 kg of fruit, 0.5 kg of vegetable salad.
• Day 4. A glass of 1% milk, 3 bananas.
• Day 5. 0.5 kg of boiled beef, 3 liters of still mineral water.
• Day 6. 300 g of lean boiled meat, 0.5 kg of spinach salad, a teaspoon of vegetable oil.
• Day 7. a glass of cooked brown rice, a few fruits.

Mitchell's Soup Recipe

Ingredients: 0.8 kg of lean beef, 0.5 kg of cabbage and carrots, 200 g of celery root, several large onions, half a glass of beans, 1.3 liters of tomato juice.

Preparation: cook the meat and remove from the pan. Add chopped or grated vegetables to the broth and cook until tender. Add tomato juice, simmer for another 5–10 minutes.

Mayo Clinic Method

This is a strict low-calorie diet based on plant foods. The technique was created in an American clinic that has been specializing in the treatment of obesity since the middle of the last century. According to reviews from Hollywood stars, the technique turned out to be super effective; it allows you to get rid of 7-10 extra pounds in a week.

The basic dish of this diet is one of the variants of celery soup, which, due to its excellent fat-burning properties and a large amount of coarse fiber that stimulates digestion, causes rapid weight loss. You should eat it 4-5 times a day, in any quantity.

Additional products on the menu include brown rice, vegetables, fruits, boiled or steamed dishes made from lean meat or fish. For the first 3-4 days, you should eat as much of the first course as possible. In the second half of the week, the emphasis is on additional dishes, then to maintain hydrobalance it is recommended to drink at least 2 liters of clean water per day.

Menu for 7 days

• Day 1 – basic dish, fruit (no more than a kilogram).
• Day 2 – branded soup, fresh or canned vegetables (no more than a kilogram).
• Day 3 – low-calorie vegetables and fruits (unlimited quantity).
• Day 4 – basic dish, fruit and vegetable salads, two bananas or a glass of milk.
• Day 5 – celery soup, 300-500 g of boiled beef, several fresh or canned tomatoes.
• Day 6 – repeat yesterday’s menu, replacing boiled meat with steak.
• Day 7 – soup, a glass of boiled brown rice, 1 liter of fruit juice, a little vegetable salad.

Diet soup recipe

Ingredients: a bunch of celery, a medium head of cabbage, 6 onions, 2 tomatoes, 2 sweet peppers.

Preparation: wash the prepared raw materials, chop them, place them in a saucepan, add water so that it covers the vegetable mixture, cook until tender. You cannot add salt or add spices.

From Catherine Zeta-Jones

This is a soup crash diet that strictly limits the calorie content of the diet and the list of allowed foods. She is very fashionable among screen stars, since she bears the name of Catherine Zeta-Jones, winner of the Oscar, Golden Globe and BAFTA awards for Best Actress. However, the British actress herself says that she has never consumed any soups to lose weight, and the reason for her slim figure is good genetics, a relatively active lifestyle and a rationally organized diet.

But, one way or another, the Zeta-Jones diet exists. It involves eating mostly liquid soup for 7 days, made from a small fork of cabbage, several onions and green bell peppers. After cooking, it is recommended to grind this culinary miracle in a blender and season with tomato sauce to make the dish more edible - you will have to eat it 5-7 times a day. In addition, it is proposed to include unsweetened fruits and fresh vegetables in the daily menu (for a total of up to 1.5 kg per day). Twice a week you are allowed to eat 400 g of boiled meat or fish.