Anyone wishing to lose weight or just looking after their health should eat well. It means that the diet must be composed in such a way that it contains all the dishes: snacks, cold, hot, soups,. If the choice is between the second and the first course, then it is better to give preference to soups that saturate well and have a beneficial effect on the mucous membrane of the stomach and intestines. Diet soups are mostly prepared with water or vegetable broth. It can be prepared in advance and frozen by filling into special food containers.
Celery is used in a variety of diets. It has a very pleasant taste, removes the feeling of hunger and, at the same time, is very low in calories - only 16 kcal per 100 g of product. The most common celery dietary dish is soup, which, by the way, can be eaten in unlimited quantities.
You will need products:
Cooking this soup is pretty easy:
Just like celery soup, onion soup can be eaten in fairly large portions. The soup will not gain weight, and the feeling of hunger will go away for a long time.
Prepare the following foods:
You need to cook the soup this way:
For a dietary soup, lean chicken breast, preferably from poultry, is best. But you can use other parts, but be sure to remove the skin from them. Take about 500 g of meat. You also need to prepare:
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How to make soup.
A properly prepared vegetable soup turns out to be not only healthy and low-calorie, but also tasty. And besides, such a dish will allow you to eat well during a medical or any other diet. But you can cook it just as a light dinner that does not burden the stomach.
Ingredients: 730 ml of vegetable broth, strong fresh cucumber, small potatoes, large carrots, half a tomato, 40 g of parsley root, 30 g of lettuce leaves, olive oil, 30 g of low-fat sour cream, lemon juice.
This dish is included in the table number 5, and therefore can be safely included in the diet of people with liver or bile problems. You can serve it with low-fat sour cream.
Ingredients: 1 liter of chicken broth, 20 g of parsley root, half of large carrots, 90 g of green peas and cauliflower, 3 potatoes, salt.
Delicious dietary soups prepared according to simple homemade recipes will not only fill you up and help you lose weight, but also warm you in cold weather.
Eating low-calorie soups as your first course will help reduce your daily calorie intake. Diet slimming soups are rich in fiber, protein and other beneficial ingredients that will keep your metabolism high.
Diet chicken soup is very satisfying and has a low glycemic index as protein slows down digestion and helps maintain blood glucose. In addition, protein is important for muscle development.
The more muscle you have, the more fat your body burns at rest. To make 4 servings of chicken soup, you need:
Place the chicken in a large saucepan. Coarsely chop half the carrots and celery. Divide the onion into 4 parts. Add vegetables to chicken pot and cover with water. Bring the mixture to a boil, reduce the temperature and cook, skimming off the foam periodically, for about half an hour, until the chicken is cooked through.
Strain the broth and remove the cooked vegetables. Chop the remaining carrots and celery, add them to the broth and simmer until tender, 10 minutes. If desired, you can add peas, garlic and bay leaves. Divide the cooled chicken into fibers and add to the finished broth. One serving of dietary soup contains 245 calories, 42 g protein, 6 g fat, 4 g carbohydrates, 1 g fiber.
A dietary vegetable soup recipe should include spices such as ginger, garlic, cinnamon, or hot pepper. They add a spicy flavor to vegetables and regulate metabolism.
Try lentil soup with ginger, garlic, and cinnamon. Lentils are loaded with plant-based protein and compounds that control appetite.
Ginger supports a high metabolic rate, garlic lowers cholesterol, and cinnamon stabilizes blood glucose. For 6 servings of soup you need:
Sauté the onions and carrots in olive oil for 5-7 minutes. Add garlic, ginger, tomato paste, spices. Fry for another minute until aroma appears. Add lentils, tomatoes, pour broth, salt and pepper. Bring the mixture to a boil and reduce the temperature.
Cook for 45 minutes over low heat until lentils are tender. One serving of this soup contains 200 calories, 29 g carbohydrates, 9 g protein, 5 g fat, 9 g fiber.
Vegetables are low in calories and rich in fiber, which is good for digestion. Therefore, dietary vegetable soup is one of the popular slimming soups.
Eating a bowl of vegetable soup before your main course will help you fill up faster and avoid unhealthy snacks during the day. Try this recipe for a dietary vegetable puree soup.
Puréed soups have been shown to provide longer satiety than regular soups. For 6 servings of soup you will need:
Pour potatoes with water and cook for 15–20 minutes. Dip the tomatoes in boiling water for a minute, then cover with cold water and remove the skin. Grate the tomatoes. Fry onions and carrots in butter for 3-4 minutes. Add tomatoes and flour and simmer for 1-2 minutes.
Transfer the frying to a pot of potatoes. Cook over low heat for 10 minutes. Use a hand blender to chop the vegetables in the soup until puree. One serving of dietary puree soup contains 160 calories, 4 g of protein, 24 g of carbohydrates, 5 g of fat.
Pumpkin soup is one of the healthiest vegetable soups out there. Pumpkin contains a lot of vitamin A. In addition, vitamin T is found in it, which regulates the functioning of the digestive tract. The high content of fiber and iron also has a positive effect on metabolic processes.
For 4 servings of dietary pumpkin puree soup, you need the following recipe:
Cut the pumpkin, remove the seeds. Drizzle the pumpkin pulp with olive oil, pepper and salt. Preheat the oven to 190 degrees, bake the pumpkin for 40 minutes, so that the pulp becomes tender. Cool the pumpkin. Fry onions and ginger for 3 minutes in a skillet. Add the apple and cook for another 3 minutes.
From the cooled pumpkin, remove the pulp into a large saucepan, transfer the contents of the pan and cover with broth. Chop the vegetables with an immersion blender until smooth. Bring the prepared mass to a boil and check the taste of salt and pepper. One serving of puree soup contains 150 calories, 7.5 g of protein, 16 g of carbohydrates, 6 g of fat.
Adding hot peppers to a dietary slimming soup recipe will help boost your metabolism. The pungent flavor can be enhanced with apple cider vinegar to keep blood sugar stable after a meal. Also, provide fiber from cabbage and protein from chicken. For 4 servings of soup you need:
In a deep saucepan, fry the onions, carrots, cabbage and hot peppers in olive oil for 5-7 minutes. Add tomatoes, vinegar, sugar, salt, black pepper and chicken breasts. Pour in broth and mix well. Simmer the soup over low heat for 20 minutes, stirring occasionally. One serving of soup contains 270 calories, 32 g carbohydrates, 15 g protein, 8 g fiber, 9 g fat.
Diet first courses are especially preferred when organizing healthy meals. Liquid food is better absorbed and more quickly saturates the body, filling the entire volume of the stomach. There are a lot of recipes for the first courses for a diet - you can cook both hot, warming soups and cold ones, which are so refreshing in the hot season and do not contain extra calories.
Give preference to vegetable vegetarian soups, borscht. If you want to make your first meal of the broth diet, place the meat in cold water, bring to a boil, and drain the broth. Fill with water again, prepare a new broth, you can cook soup on it.
Below are recipes for dietary first courses with photos and step-by-step descriptions.
Slender vegetable soup.
According to the recipe for this dietary first course, potatoes and carrots need to be peeled, diced, peeled onions and peppers, and cut into small pieces. Put all these vegetables in boiling water. Disassemble the cauliflower into small inflorescences, chop the white cabbage. Wash and chop the greens. 5 minutes before the soup is ready, add cabbage and peas. At the end, add herbs and add other ingredients, season with salt. Let it brew. When serving this dietary hot dish, you can put low-fat sour cream on the plates.
Homemade chicken soup with noodles.
Cooking. Wash a quarter of a chicken carcass. Cover with cold water, put on fire and bring to a boil. If there is foam, remove. Note that homemade chicken takes longer to cook. When the meat is tender, remove the chicken, allow to cool, divide into boneless pieces. Wash and peel vegetables. Grate the carrots, cut the onion into cubes. Cut the potatoes into cubes. Put vegetables in broth, cook until potatoes are tender. Throw in a handful of noodles, cook for 5 minutes. Sprinkle the soup with chopped parsley.
Let the soup steep. Add pieces of meat to portioned plates.
Buckwheat soup with egg flakes and cheese.
Cooking. Peel the vegetables. Cut the potatoes into small cubes, finely chop the onion, grate the carrots. Saute the onions and carrots in vegetable oil. Put potatoes into the water, when it boils - add salt, add washed buckwheat. After 10-15 minutes add sautéing. At the end of cooking, add garlic passed through a press, peppercorns, bay leaf, pour beaten eggs into the pan in a thin stream, stirring the soup. When the eggs are curdled, the soup is ready. Let it brew. When serving, sprinkle soup in bowls with grated cheese and chopped dill.
Spinach puree soup.
You can use both fresh and frozen spinach to make this hot diet recipe.
Cooking. Peel potatoes and onions. Finely chop the onion, cut the potatoes into small cubes. Saute the onions in a saucepan in vegetable oil. Add potatoes, 0.5 l of water, simmer until the potatoes are tender. Add spinach and simmer for 10 minutes. Salt the mixture, let cool slightly and beat in a blender. If the soup is thick, dilute slightly with water or milk.
Cold Spanish soup "Gazpacho".
Cooking. Wash vegetables and herbs. Scald the tomatoes with boiling water and peel them off. Chop all vegetables, grind until smooth in a food processor or mince. Add sugar, lemon juice, olive oil, spices, stir. Place the soup in the refrigerator to cool. This cold dietary soup in portioned bowls can be sprinkled with finely chopped green onions and basil, and homemade croutons can be added.
Serum okroshka.
Cooking. Finely chop meat, potatoes, eggs, cucumbers, onions, dill. Place all ingredients in a saucepan, mix, pour cold whey and kefir over.
Stir, let it brew a little.
Tarator.
Cooking. Extract the kernels from the walnuts, grind well in a blender. Wash cucumbers, cut into small cubes. Finely chop the dill. Put nuts, cucumbers, dill in a tureen, pour in vegetable oil, mix. Pour in kefir or yogurt. Put lemon wedges or lemon juice into portioned plates.
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Hot first courses should be present in the diet of every person, even those who are losing weight or suffering from diseases of the digestive system. The only thing that in such situations you have to figure out how to create soups that will not overload the digestive tract and will not be satiated with fats. What recipes are worth learning?
First of all, you need to pay attention to the interpretation of the word "diet" - depending on what it is, the menu is formed. The main nuances:
In such a dietary dish, the key stake is not only on calorie content, but also on a special selection of ingredients that will have the following properties:
The recipe for a dietary fat-burning dish may involve the use of hot spices: they facilitate the absorption of fats, and have a positive effect on the figure. Cayenne pepper, ginger, curry are the most popular and commonly used for dietary meals. However, you can even take a simple mixture of ground peppers: black, pink, white - this will also give an effect, albeit less pronounced. Garlic and onions are also useful. With increased acidity of the stomach and excessive bile secretion, they are prohibited.
Good options for fat-burning soups that can be low-calorie at the same time:
In terms of their composition, such dishes are very gentle on digestion, therefore, they are well suited for baby food, and for diseases of the stomach, liver, and gallbladder. However, prescriptions still need to be selected based on medical indications. Low-calorie diet soups exclude fats and do not allow the combination of protein with heavy carbohydrates (cereals, noodles, potatoes). Mostly they look lean.
You can cook a low-calorie soup only in such broths:
Hearty, Low Calorie First Course Ideas:
Nutritionists note that slimming food is characterized by an interesting feature - it does not take a long time and is difficult to prepare. From this position, recipes for light soups are not only algorithms for creating low-calorie dishes, but also ideas for a quick lunch, which does not waste extra effort. Time yourself the time it takes to prepare any of the recipes listed below, and you will be pleasantly surprised by the result of this check. From the culinary photos, it’s impossible to say that all these dishes were created in haste.
If you remember the healthiest and lightest vegetables, which at the same time have a high nutritional value, then zucchini are the first to come to mind. You can make any low-calorie meal with them, including the first. How to prepare vegetable soup dietary puree on a squash basis? Choose young vegetables - you don't have to cut out the seeds from them, and the soup after chopping the food will turn out to be especially tender. For a softer consistency, you can add potatoes or a couple of tablespoons of any starch.
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The fastest way to prepare such a dish is to use a ready-made frozen mixture of vegetables, boiling it with a sufficient amount of water and seasonings. If you don't take potatoes, you can even throw in a little cereal or noodles here - it will turn out satisfying, but low in calories. Diet vegetable soup can be cooked with anything, but the most famous one is spinach and celery.
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This healthy, tasty dish will fit well into any menu, including children's ones. The classic chicken breast soup involves cutting the meat into strips or cubes, but this recipe is a little more interesting, as the photos prove - you will need to wind the minced meat and make meatballs. You can use turkey in the same way. Choose a natural tomato paste, without salt, oil and artificial additives, or simply rub the pulp of a fresh tomato.
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Sweet, fragrant, soft, with such a sunny color that uplifts the mood - the pumpkin is worthy of being present even on the table of a losing weight person. You should not use it daily for food, but you can make diet pumpkin soup a couple of times a week. Choose round varieties - their flesh holds its shape better, but due to its looseness it becomes absolutely uniform when mashed. Too obvious sweetness, like in nutmeg varieties, they are deprived.
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Fatty meat is not recommended for those who want to lose weight, but animal protein is still used for diet broths - for this purpose, they take chicken or turkey. If you cook the soup without the poultry itself, but only on the water where it was cooked, you get a very light, but nutritious dish. Diet vegetable soup in chicken broth is allowed to be made even with cereals or noodles - it is better if it is buckwheat, rice, and not wheat.
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Light, with a pleasant creamy texture and appetizing green color, with a sweetish aftertaste, this almost French soup will make you reconsider your views on cabbage. The recipe is great for both a weight loss diet and nutrition to restore gastrointestinal functions. In the photo, the dietary broccoli puree is in no way inferior to the classic fatty versions.
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Delicious, delicate, starchy, nutritious, in terms of calorie content, it is not at all dangerous - all this perfectly characterizes dietary pea soup. It is cooked in vegetable broth, has no heavy components, so it will not harm weight loss. If you have problems with the intestines, it is better to refuse such a dish. If you do not count calories, it can be served with rye croutons, but with a strict diet, they are excluded.
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Most of this type of food involves the use of only light vegetables - cabbage, zucchini, peppers, etc. Mushrooms for diet soups are rarely taken, since they are difficult to digest. With diseases of the gastrointestinal tract, they are unacceptable, and when losing weight, they are not combined with meat. Diet soup with mushrooms can mean cereals, but in a very small amount.
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Even children like this dish, because the key product has a pleasant sweetness, which makes the soup look like a healthy dessert. If you additionally add a little tomato paste or fresh tomatoes here, and after cooking use a blender, you get a delicious dietary cauliflower puree soup. Lovers of dense crispy pieces in hot dishes can omit the chopping stage.
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Using this kitchen technique, you can make the same delicious, tasty, hot soup as on the stove, without even changing the recipe. All dish options listed above can be adapted, or you can choose a new one. Multicooker Lentil Diet Soup is a good way to try this and a recipe not yet reviewed. If desired, you can cook beans or peas in the same way.
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cooking manual:
The general nuances of the selection of recipes and the combination of components for such dishes were disclosed above. However, you need to take into account a few more nuances that affect the bottom line. Professionals tell you how to prepare the right dietary meals for weight loss: