The soup dinner diet –

It’s fact: soup at dinner is a success formula for you to lose weight In the winter. At night, the body slows down its functions and therefore does not need as much energy. energy. Also, it’s a dish that scares away hunger quickly. “Consumed hot, it warms the body as soon as it falls into the stomach, anticipating the messages of satiety sent to the hunger center”, explains nutritionist Maria Cecília Corsi, in São Paulo.

But to become friends with diet, the dish has to be light and cannot be accompanied by bread, toast, grated cheese and other ingredients that weigh on the scales. Our suggestion is that you increase the soup with spices, such as ginger, pepper and cinnamon, which enhance the flavor without adding calories. And the best comes now: for having action thermogenic (accelerate the metabolism), the seasonings give the soup the power to burn fat!

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The complete recipe must always match protein lean (chicken, quinoa), carbohydrate (whole grain pasta and rice) and fibers (pumpkin, arugula). By the way, those who don’t like vegetables can take advantage of the opportunity to camouflage this family of foods in the broth, important for maintaining the proper functioning of the intestine. Try adding them to soup in chunks to encourage chewing – another mechanism that makes you feel fuller with less food.

The soup keeps the organism hydrated, because it has enough water, and it’s easy to vary the flavor. Our suggestion is that you prepare a good amount of basic brothfreeze in individual servings and create a different soup each day.

In order not to run the risk of making it too caloric, we’ve made a list of foods that can be combined the way you prefer. There’s no mistake: your soup will be tasty, complete, light and with the power to burn calories. It’s great!

Basic broth recipe

Ingredients

1 large chicken breast (800 g) or lean red meat (soft drumstick, duckling or rump) 2 1/2 liters of water 2 onions, cut in half 2 large carrots, in pieces 1 tomato with skin and seed 2 celery stalks 1 leaf bay leaf 2 sticks of parsley 3 black peppercorns 1 col. (coffee) of salt

Way of doing

Cut the chicken into small cubes so that it releases all the nutrients during cooking. Put it in the pressure cooker with the water, the onion, the carrot, the tomato, the celery, the bay leaf, the parsley, the pepper and the salt. Cover and lead to high fire. When the valve starts to beep, cook for another 10 minutes. Turn off the heat and let it cool with the pan covered. Remove the chicken and save.

Pass the broth through a fine sieve, pressing the cooked vegetables with a ladle. Distribute the strained broth into five sanitized pots (about 300 ml each) and freeze. Use one serving to prepare a different soup each day. Leave to adjust the salt at the end of the soup.

Preparation time: 20 minutes (+ cooking time)
Yield: 5 servings (300 ml each)
Calories: 35
Suggestion: if you like thick soup, blend the vegetables with the broth.

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Combine ingredients and create different soups

To vary the flavor of the soup without making it caloric, choose one food from each group and add to the broth. Do not forget about spices: they will accelerate weight loss!

Protein

Chicken

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Rich in protein and little fat. If you prefer, you can swap the chicken for coxão-mole. How much to add to the broth: 150 grams cooked (150 cal), shredded or diced and sautéed with onion.

Egg

Complete protein source, quenches and postpones hunger. How much to add to the broth: 1 egg cooked (75 calories) into cubes or crack the raw egg and cook for 10 min.

Quinoa

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It guarantees lean and easily absorbed protein. How much to add to the broth: 2 tablespoons of quinoa in grain (70 calories). Boil for 10 min.

buffalo mozzarella

buffalo mozzarella (Olenaa/Thinkstock/Getty Images)

It is one of cheeses with more protein and calcium and less sodium. How much to add to the broth: 1 medium mozzarella ball (85 cal) diced.

Carbohydrate

brown rice

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Rich in fiber, less fattening than white and more satisfying. How much to add to the broth: 2 tablespoons of rice cooked wholemeal (155 calories).

Oat

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It brings betaglucan, a type of fiber that acts on the hormones that regulate hunger. How much to add to the broth: 1 col. (soup) of oats (90 cal). Boil for 2 min.

Yam

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He has carbohydrate and accelerates weight loss. How much to add to the broth: 1 saucer (coffee) cooked yam (50 cal) diced and sautéed.

whole grain pasta

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Because it has fibers, it is less fattening and satisfies more than the noodle refined. How much to add to the broth: 1/2 cup (tea) of cooked pasta (60 calories).

vegetable

Pumpkin

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It’s lean and has fiber. Therefore, quench without getting fat. How much to add to the broth: 1 cup (tea) of cubed pumpkin (40 cal) sautéed with onion.

Arugula

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Behind the burning taste of this leaf there are substances anti-inflammatory and digestive. How much to add to the broth: 5 leaves (15 calories). Boil for 5 minutes.

Cabbage

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In addition to fiber, cabbage it is rich in magnesium and calcium (good for bone health). How much to add to the broth: 1 leaf (15 cal) chopped. Boil for 10 min.

Chard

– (André Maciera/Rituaali Clinic and Spa)

Soft, Swiss chard goes well with soup. It is rich in fiber and magnesium. How much to add to the broth: 2 chopped leaves (20 cal). Boil for 10 min.

spices

Ginger

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Zingiberine, the substance that gives the spicy flavor, increases calorie burning by up to 20%. How much to add to the broth: 1 piece (3 cm) of ginger fresh grated.

Cinnamon sticks

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It carries stimulating substances that accelerate the metabolism and improve circulation. How much to add to the broth: 3 chopsticks. Boil for 5 minutes.

Pepper

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Responsible for the burning taste, capsaicin reduces hunger and accelerates calorie burning. How much to add to the broth: 1 end of pepper minced red.

Green Tea

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Concentrates phytochemicals that detoxify and accelerate metabolism. How much to add to the broth: 1 col. (soup) of the strongest brewed tea.