Best Winter Soups for Weight Loss

Winter can be a hard time to lose weight (but it doesn’t have to be)

Why do soups help with weight loss?

1. Low-Calorie Density – Soups, especially broth-based or vegetable-heavy soups, have a high water content, which increases volume without adding many calories. This helps you feel full while consuming fewer calories overall.
2. High in Fiber – Many Mediterranean soups are made with legumes, vegetables, and whole grains, which are rich in fiber. Fiber slows digestion, promotes satiety, and stabilizes blood sugar levels, reducing cravings.
3. Promotes Mindful Eating – Soups take longer to eat than solid foods, which allows your brain more time to register fullness and prevent overeating.
4. Hydration & Digestion – Since soups have a high water content, they aid hydration and digestion, which can help reduce bloating and improve metabolism.
5. Nutrient-Dense, Not Calorie-Dense – Mediterranean-style soups are packed with vitamins, minerals, and healthy fats (like olive oil), providing essential nutrients while still being relatively low in calories.

How does the Mediterranean Diet help with Weight Loss?

The Mediterranean Diet promotes weight loss by emphasizing whole, nutrient-dense foods that naturally regulate appetite and support metabolism. It prioritizes vegetables, fruits, whole grains, legumes, nuts, and healthy fats like extra virgin olive oil and fatty fish, which help control hunger and reduce cravings. Unlike restrictive diets, it allows for a balanced intake of proteins and even moderate red wine consumption, making it enjoyable and sustainable.

By eliminating ultra-processed foods high in sugar and unhealthy fats, it prevents blood sugar spikes and reduces inflammation, which are linked to weight gain. High in fiber and plant-based proteins, the diet promotes satiety, stabilizes blood sugar, and helps maintain lean muscle mass. Additionally, Mediterranean cultures emphasize mindful eating, slow meals, and social dining, naturally encouraging portion control. Combined with an active lifestyle and stress-reducing habits, this diet supports long-term weight management without the need for extreme calorie restriction or deprivation.

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What should I eat and drink with soup to promote weight loss?

Best Foods to Eat with Soup for Weight Loss

1. Leafy Green Salad – A simple salad with arugula, spinach, kale, or romaine dressed in extra virgin olive oil and lemon can add fiber and volume to your meal without extra calories.
2. Whole Grain Bread or Crackers – Opt for whole grain sourdough, whole wheat pita, or high-fiber crackers instead of white bread to keep you fuller longer (and be careful of portion sizes)
3. Protein – Pair your soup with grilled chicken, salmon, shrimp, or beans to maintain muscle mass and increase satiety.
4. Fermented Foods – Adding Greek yogurt, kefir, or a side of pickled vegetables (like sauerkraut or olives) helps with gut health, which is linked to better metabolism.
5. Healthy Fats – A side of avocado, nuts, or a drizzle of extra virgin olive oil can balance blood sugar and reduce cravings.

Best Drinks to Have with Soup for Weight Loss

1. Water with Lemon – A simple way to stay hydrated and improve digestion.
2. Herbal Teas – Green tea, ginger tea, or chamomile tea help boost metabolism and reduce bloating.
3. Infused Water – Add cucumber, mint, or citrus slices for a refreshing, metabolism-boosting drink.

Our 7 Best Winter Soups for Weight Loss

Italian Lentil Soup with Rosemary Oil and Roasted Leek

In Italian cuisine, lentils hold a place of pride. They feature prominently in various traditional dishes celebrated for their hearty flavors and nutritional benefits. Our Italian lentil soup recipe pays homage to these humble legumes while adding a touch of sophistication with fragrant rosemary oil and smoky roasted leek.

Recipe Here!

Creamy Cauliflower Soup with Potatoes and Black Sesame Oil

This velvety and creamy cauliflower soup features tender cauliflower and potatoes, finished with a drizzle of rich, nutty black sesame oil.

Recipe Here!

Moroccan Harira (Lentil, Chickpea and Tomato Soup)

Harira is one of the most typical and famous soups in Morocco. Many Moroccan families cook it at least once a week for dinner, but it also makes a great breakfast. When this winter soup is complete, they like to serve Harira with bread, dates or figs. Also, a splash of fresh lemon juice suits it very well.

Recipe Here!

Tuscan White Bean Soup with Sausage and Kale (Italy)

This Tuscan White Bean Soup with Sausage and Kale will make you feel like you are eating in a small restaurant in Italy. It is the perfect hearty soup for a wintry day. Most beans soups are full of nutrition and this one is no exception: fiber from the beans and kale; vitamins A, K and C from the kale; protein from the beans and sausage and healthy fat from the extra virgin olive oil.

Recipe Here!

Pumpkin Soup with Sautéed Mushrooms (Italy)

Try this earthy, velvety and super flavorful Italian pumpkin and mushroom soup that is filling and delicious and easy to make.

Recipe Here!

Tomato Soup with Oregano Pesto

Warm up with this tasty traditional tomato soup with oregano pesto. If you’ve never had oregano pesto, this recipe is a must-try.

Recipe Here!

Greek White Bean Soup with Orange Slices and Olive Oil

White bean soup is great for lunch or dinner. It is often eaten with a Greek salad, crusty bread and some wine. The soup is vegan and if you want to keep your meal vegan then serve with a simple salad topped with Greek dressing. It also goes well with sautéed swiss chard or spinach with feta and lemon.

Recipe Here!