It’s going to be a long winter, so comfort foods are very reassuring. We long for warming, stodgy satisfying foods.

It’s a time for conserving energy right? Not expending it!

In the words of Lewis Carroll “Beautiful soup! Beautiful soup!

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So we can have good hearty soups and help our metabolism in the process. I’ve listed four delicious soup recipes to lose weight.

Thai chicken soup

Ingredients:

– Coconut oil
– 1 lemongrass stalk (trimmed)
– 1 garlic clove (peeled and chopped)
– Small piece fresh ginger (peeled and sliced thinly)
– Handful of fresh coriander
– 1 X 400ml tin of coconut milk
– 150ml chicken stock
– 1 red chilli (finely sliced and deseeded if desired)
– 2 skinless, boneless chicken breasts (chopped into small pieces)
– 1 bunch of spring onions
– ½ tsp ground cumin
– salt and freshly ground black pepper

Method:

1. Heat a blob of coconut oil in a large pan and add the garlic lemongrass and ginger.

2. Next add the chicken and saute for a few minutes. Add the coconut milk and stock and bring to the boil. Add the chili pepper.

3. Simmer for 15 minutes until chicken is cooked and then add the spring onions, coriander and cumin.

Don’t forget the seasoning

The spices in this soup raise body heat and promote fat burning.

Chilli: meals containing chilli have been found to increase energy expenditure and help reduce body weight.

Cumin: has been used for centuries to reduce appetite by calming digestion and increase satiety. Reduce body weight, insulin and cholesterol.

Ginger: traditionally used as a digestive aid and anti-inflammatory, but it has significant effects on blood glucose levels.

weight loss soup_2The medium chain triglycerides (MCTs) in coconut milk are rapidly absorbed by the body and quickly metabolized as fuel. MCTs boost energy levels and aid fat metabolism.

Further to this, researchers have noted that by using coconut in place of other fats can reduce energy intake and weight gain.

According to a study by The Journal of Nutrition and Metabolism, coconut milk raises HDL cholesterol levels while reducing LDL cholesterol.

Tuna and red pepper chowder

Ingredients:

– 1 oz butter or olive oil
– 1 small red pepper – cored and chopped
– ½ celery stick, sliced
– ½ to 3/4 pint fish stock (can buy or use ordinary veggie stock cube if not)
– 4 oz sweet potatoes – sliced or chopped
– Half a can of sweetcorn
– Small tin of tuna
– 1 tbsp of chopped parsley
– ½ tsp of smoked paprika

Method:

1. Melt the butter in a sauce pan (or heat olive oil). Add red pepper and celery.

3. Cover the pan and cook for 8-10 minutes. Add water if pan becomes dry. Add fish stock and potatoes and cook for 15 minutes.

3. Stir in sweetcorn and tuna, season with pepper and paprika, and cook for 10 minutes. Stir in parsley. Serve with rye bread

I love this soup, it tastes amazing and it’s really quick to make.

Rich in nutrients

Brightly coloured vegetables such as sweet potato and red pepper are rich in vitamin C and phytonutrients. People who have good vitamin C status burn up to 30% more calories during exercise.

Red bell peppers: like chilli pepper contains capsaicin, which is renowned for its fat burning effects.

Parsley:  one of my favourite herbs. It’s incredibly nutritious and has anti-inflammatory and diuretic properties.

The protein-rich tuna in this soup sustains energy levels, helping to curb the appetite.

Flushing the system of excess water can be a good start in a weight loss program.

Discover more of my delicious, nutritious weight loss soup recipes in Part 2 of my article tomorrow. 

Connect with Expert Alison Hampton

References:

– Li. Y., Chang. Y.Y., Huang. H. C., Wu. Y., Yang.M. and Chao. P. (2014) Tomato juice supplementation in young women reduces inflammatory adipokine levels independently of body fat reduction. The international journal of applied and basic nutritional sciences

Cabrera. C., Artacho. R., and Giménez. R. (2006) Beneficial effects of green tea – a review. Journal of the American College of Nutrition Vol 25 (2)

Ahuja. K., Robertson. I., Geraghty. D. P., and Ball. M. (2006) Effects of chili consumption on postprandial glucose, insulin, and energy metabolism. The American Journal of Clinical nutrition Vol 84 (p 64-69)

Mashhadi. N., Ghiasvand. R., Askari. G., Hariri. M., Darvishi. L., and Mofid. M. (2013) Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence. International Journal of Preventative medicine.

Ekanayaka. R. A. I., Ekanayaka. N.K., Perera. B., and De Silva. P.G.S. (2013) Impact of a Traditional Dietary Supplement with

Coconut Milk and Soya Milk on the Lipid Profile in normal free living subjects. Journal of Nutrition and Metabolism Vol 2013

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