Maintaining a healthy diet is one of the most effective ways to support weight loss. While it’s tempting to cut calories drastically or follow trendy diets, a more sustainable approach focuses on nutrient-dense foods that promote satiety without overloading on calories. Soups, in particular, can be a great addition to a weight loss plan due to their versatility and ability to keep you feeling full with fewer calories. The key is knowing which types of soups are best for shedding pounds and which ones might actually slow your progress.
Dr. Michael Lahey, a physician from My Weight Loss Partner, emphasizes the importance of selecting soups that are low in fat, high in fiber, and packed with vegetables or lean protein. “When soups are prepared using foods with high nutritional value or are low in energy density, they are ideal meals for whoever is on a weight loss program,” Dr. Lahey explains. Below, he shares his ranking of the best and worst soups for weight loss, along with helpful tips on what to look for when selecting your next bowl.
Worst Soups for Weight Loss
1. Broccoli Cheddar Soup
Despite broccoli’s reputation as a superfood, broccoli cheddar soup is not a great choice for weight loss. "Although broccoli is nutritious, this soup is usually creamy and cheesy, containing a lot of calories and saturated fat," warns Dr. Lahey. The creamy texture often masks the fact that this soup can be loaded with unhealthy fats and sodium, both of which contribute to weight gain if consumed frequently. Regular consumption of high-fat, high-calorie soups like broccoli cheddar can lead to an accumulation of body fat, making weight loss more challenging.
2. Chili (Beef or Pork)
While chili can be made with healthier ingredients, Dr. Lahey warns that versions made with beef or pork are often problematic for weight loss. "They have a high-calorie density and are very fatty foods," he says. While beans in chili do provide fiber and protein, the extra fat from the meat and high sodium content can lead to water retention and slow down weight loss. For those who enjoy chili, opting for leaner meats like ground turkey or a vegetarian version can make it a more weight-loss-friendly option.
3. Creamy Clam Chowder
Creamy soups, in general, should be avoided when trying to lose weight, and clam chowder is no exception. "Clam chowder is rich in fats from the cream, butter, and potatoes, and is highly favored with saturated fats," says Dr. Lahey. This combination makes clam chowder calorie-dense, which can slow digestion and fat metabolism, resulting in slower weight loss progress. Choosing a broth-based seafood soup can give you the flavor you crave without all the extra calories.
4. French Onion Soup with Cheese and Bread
While onions themselves are nutritious, the traditional preparation of French onion soup, which includes cheese and bread, makes it a poor choice for weight loss. "This soup is normally accompanied by cheese and bread, which contain calories and fats," Dr. Lahey explains. The cheese topping and bread significantly increase the calorie content of what could otherwise be a healthy, low-calorie soup. For a lighter version, skip the cheese and bread or opt for whole grain alternatives to reduce the calorie impact.
Best Soups for Weight Loss
1. Vegetable Broth-Based Soup
Dr. Lahey ranks vegetable broth-based soups as one of the top choices for those looking to lose weight. "Calorie-wise, they are almost nonexistent and packed with dietary fiber, vitamins, and antioxidants," he explains. Vegetables like spinach, carrots, zucchini, and celery make these soups nutrient-rich without adding many calories. The high water content helps you feel full and reduces the likelihood of overeating, a key factor in portion control. These soups can be easily customized to include a variety of low-calorie vegetables, making them a satisfying option that won’t derail your weight loss efforts.
2. Chicken or Turkey Vegetable Soup
For those seeking a bit more protein in their diet, chicken or turkey vegetable soup is another excellent option. "This is a great offering filled with lean protein from chicken or turkey, paired with vegetables for added fiber," says Dr. Lahey. The lean protein helps retain muscle mass while you lose fat, and the fiber aids in digestion and keeps you feeling full longer. By incorporating a balance of protein and fiber, this soup not only aids in weight loss but also provides essential nutrients to support overall health.
3. Miso Soup
Miso soup, a staple in Japanese cuisine, also earns a spot on Dr. Lahey’s best list for weight loss. "A cup of miso soup contains few calories but is high in probiotics, which are recommended for healthy digestion and thus healthy weight," Dr. Lahey notes. The umami flavor of miso may also help curb cravings for salty snacks that are often high in sodium and calories. Additionally, the probiotics in miso support gut health, which is essential for efficient digestion and long-term weight management.
4. Lentil Soup
Lentil soup is another highly recommended option due to its high protein and fiber content. "This soup is very satisfying because it is loaded with lentils, which are a source of protein and fiber," Dr. Lahey explains. The fiber in lentils helps slow digestion, which in turn keeps blood sugar levels stable and prevents overeating. Lentil soup’s ability to provide long-lasting fullness makes it a great addition to any weight loss plan, particularly for those looking for plant-based protein options.
Bottom line
Soups can be a valuable part of a weight loss diet when chosen wisely. Dr. Lahey stresses the importance of opting for soups that are low in fat, high in fiber, and filled with nutrient-rich vegetables or lean proteins. On the other hand, creamy soups and those made with fatty meats can sabotage your weight loss efforts. "The decision on broth-based dishes, high protein-containing dishes, and fiber-containing dishes will pay off," Dr. Lahey advises. By making informed choices, you can enjoy a satisfying, nourishing meal without derailing your weight loss goals.
