Soup: The Weight-Loss Secret That Comes in a Bowl

Allow us a moment to ponder the lowly bowl of soup. When you think about it, soup is just a main course with water added, right? Take a plate of beans with a glass of water on the side, add the water to the beans, stir, and you have bean soup. Take a plate of pasta and vegetables with a glass of water on the side, add the water to the pasta and vegetables, stir, and you have Minestrone. It’s the same amount of food and you’ll eat just as much, right?

Well, not so much it turns out.

The effect of eating soup on the intake of calories has been investigated by researchers at Penn State University, led by Dr. Barbara Rolls.

They found that when participants in the study ate a first course of low-calorie soup before lunch they reduced their total calorie intake by 20%, compared with those who did not begin the meal with soup.

Even more interesting is a study that had participants eating a chicken and rice casserole, or a chicken and rice casserole with a 10 fl. oz. glass of water, or chicken and rice soup. Even though the calories and ingredients of the three meals matched, the soup group ate 26% fewer calories during the subsequent meal.

It turns out that water by itself leaves the stomach quicker than water added to food, because the stomach has to digest the food. On top of that, a bowl of soup looks bigger, thus it looks like you are eating more. Your brain thinks you’ve eaten a larger meal, your stomach has food in it longer, and therefore you are a bit fuller when you start the next meal.

Not bad for a cozy comfort food, is it? Just think: If you are having a meal at a restaurant and need some help keeping the calories low, have soup as an appetizer. Going to a dinner party? Have a bowl of soup before you go.

Let’s take a look at two chicken and rice soups. The “Creamy Chicken and Rice Soup” is appropriate for the Decision Free or Healthy Solutions diet, or Phase 2. The “Creamy Chicken, Rice and Vegetable Soup” is appropriate for the Healthy Solutions diet, or Phase 2.

 Creamy Chicken and Rice Soup
 

Ingredients:
1 packet HMR 500 Chicken Soup
1 cup hot water
1 HMR Savory Chicken entrée

Directions:
Dice the chicken from the entrée, cover, and microwave the chicken and rice for about a minute. In a large bowl, carefully whisk the chicken soup together with the hot water. When the entrée is heated, stir it carefully into the chicken soup. Reheat if needed.

310 calories
0 V/F servings

Click here to rate, review, or print this recipe.
 

Creamy Chicken, Rice and Vegetable Soup

Ingredients:
1 packet HMR 500 Chicken Soup
1 cup carrots, sliced
½ cup each onions and celery, sliced
1 cup water
1 HMR Savory Chicken entrée
Salt, to taste

Directions:
Place the water and optional salt into a saucepan. Add the carrots, celery, and onions. Simmer 10-15 minutes. Dice the chicken from the entrée, cover, and microwave the chicken and rice for about a minute.

Remove the vegetables from the water (reserve the water). Carefully whisk the chicken soup together with the water you cooked the vegetables in. Stir the entrée, vegetables, and chicken soup together. Reheat if needed.

400 Calories
2 Vegetable servings

Click here to rate, review, or print this recipe.

by KeithVanGasken on 01/10/2012 | Share Story With a Friend

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box, strategies, nutrition