Would you like to stay full and still lose weight? One easy method is to eat soup as your appetizer. One of the secrets why Asian people stay slim is they eat soup before eating the main course.
When we eat soup, our stomachs quickly recognize the soup as a warm meal. As we empty our bowls, our stomachs are about ¼ full.
Asian-style soup is very light in calories. Asian people enjoy clear soups as well as thick ones. The clear soup is similar to American chicken noodle soup; Asians are just more creative with the ingredients. Broccoli, cauliflower, carrots, mushrooms, squash, beans, shrimp or tofu can be added. This kind of soup is healthy and satisfying but low in calories and fat.
For creamy soup, Asians use cornstarch instead of cream or milk to thicken the soup. Cornstarch is a complex carbohydrate (good carb) that has zero fat.
Compare the Soups
Asian Style Soup (thickened with cornstarch)
Asian-Style Corn & Egg Flower Soup (1 cup)
93 calories
1 gram fat
Western Style Soup (thickened with cream)
Cream of Broccoli Soup (1 cup)
200 calories
12 grams fat
You can eliminate 520 calories, 60 grams of fat and 200 milligrams of cholesterol in your favorite soup and still achieve the same thickness just by replacing a cup of cream with two tablespoons of cornstarch. Or, if you like the taste of cream, you can use ¼ or ½ cup of cream instead of a whole cup and still eliminate a lot of calories and fat.
If you use evaporated fat free milk instead of cream, you will eliminate 380 calories and all the fat and cholesterol per cup.
Directions: When using cornstarch, always mix it well with a few tablespoons of cold water before use to prevent lumps in your soup.
Do Our Stomachs Treat Soup Like Water?
Our stomachs treat warm soup differently from water. Cold water leaves the stomach quickly. That is why we don’t stay full just by drinking water. Warm liquid stays longer, especially when we add high-fiber, unprocessed vegetables in the soup.
An experiment in the 1980s by Henry Jordan, M.D., at the University of Pennsylvania involved 500 people in a weight loss program. These people were instructed to eat soup at least four times a week and to record every meal they ate for 10 weeks.
The people who ate more soup ate fewer calories overall and lost more weight compared to those who ate soup less frequently.
Soup Diet
Have you heard about the Cabbage Soup Diet? This diet was once popular. One of my friend is a true believer since she always lost weight with it.
There is only one problem. She is fed up eating the same soup day in and day out. I suggested to her to make the same kind of clear soup and be creative with the ingredients. As long as you use vegetables, reduce or skip the meat and cream, you have a healthy meal.
Chicken, beef or vegetable broth or bouillon and spices such as ginger, garlic and varieties of Asian seasonings give rich flavors and are low in calories. Use varieties of fresh, frozen or canned vegetables with grains or beans to avoid boredom.
Vegetables cook in a short time and taste best when they are still a little crunchy, so pay attention to the cooking time to prevent an overcooked and mushy taste.
DAY 2: cabbage soup diet
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