In the evening, when the digestive system slows down, choosing a low-calorie, easy-to-eat snack is an important factor in the weight loss journey. In particular, protein soups are an ideal choice thanks to their ability to provide water, fill the stomach without causing excess calorie accumulation.
According to Dr. Lisa Young, nutritionist and lecturer at New York University (USA): Including vegetable soup or thin soup to dinner helps you eat less, improves satiety without increasing total calorie intake during the day. A bowl of soup rich in fiber and low in fat is a smart choice for those who want to lose weight".
Here are 3 low-calorie soups that are suitable to eat regularly for dinner that you can easily make at home.
Root vegetable soup
Ingredients: Carrots, pumpkin, Su Su, cabbage, green onions, ginger and mushrooms.
How to cook: Boil vegetables with water and a little salt, can be seasoned with low-sodium soy sauce. Do not stir-fry in oil to keep the lightness.
Benefits: Vegetable soup is a great source of soluble fiber, which helps improve digestion, reduce cravings and limit fat absorption. According to the US Centers for Disease Control and Prevention (CDC), eating vegetable soup before main meals can help reduce up to 20% of your subsequent calorie intake.
Tofu sea seaweed soup
Ingredients: Dried seaweed, young tofu, ginger, onions, low-salt soy sauce.
How to cook: Soak seaweed in a bloating, cook with ginger water, add chopped tofu, and season with soy sauce. You can sprinkle more roasted sesame seeds.
Benefits: Seaweed contains fucoxanthin, a compound that helps promote fat burning. Tofu provides easily digestible plant protein. This soup is both light-hearted and nutritious, and contains only about 60 - 80 calories per bowl.
According to Dr. Sharon Palmer, a nutritionist in California (USA): "Seaweed is an optimal choice for the evening because it does not cause bloating, but provides natural iodine for the thyroid, a factor that supports more effective fat metabolism".
Green squash soup for shrimp
Ingredients: Zucchini (zucchini), shrimp shell, green onions, fennel, ground pepper.
How to cook: Chives with little olive oil (or no oil), add shrimp, then add the thinly sliced squash. Cook and season to taste.
Benefits: Pumpkin contains up to 95% water, helps purify the body and diuretic. Shrimp is rich in protein but low in fat. This bowl of soup only contains about 90 - 100 calories, suitable for people who want to lose weight but still need to supplement lean protein.
According to a study published in the Journal of Clinical Nutrition, eating low-calorie dishes for dinner helps reduce belly fat more significantly after 8 weeks compared to an energy-rich diet.
Notes when eating soup in the evening to lose weight
Eat 10 - 15 minutes before main meals to create a feeling of fullness, helping to control portion sizes.
Avoid soup with a lot of fat, bone broth or coconut milk because it contains a lot of hidden calories.
Prioritize beating, limit salt and starch to avoid water retention, which can affect your weight.
Low-calorie soups such as vegetable soup, tofu seaweed or shrimp pumpkin are not only easy to cook and delicious, but are also a great support for the weight loss process if used properly. Maintaining the habit of eating a light bowl of soup in the evening will help you improve digestion, reduce the feeling of late hunger and support sustainable weight control.
