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The Big Healthy Soup Diet: Nourish Your Body and Lose up to 10lbs in a Week
Linda Lazarides
An incredible and fast 2 week programme with 60 soups that helps you lose up to 10lbs – the healthy way. Each soup is full of specific nutritional superfoods to help you look years younger and build your immunity too.Soup has always been an excellent way to bring your body back to health and lose weight. Linda Lazarides offers a 2 week superfood-filled soup programme that not only helps you lose as much as 10lbs but can also be used to target health problems in a revolutionary way.Quick and easy to make, soup is the ultimate convenience food – a delicious way to change your diet for the better. It allows you effortlessly to eat those recommended daily portions of vegetables, herbs and pulses in the most mouth-watering combinations. Linda Lazarides gives you all of the most up-to-date information on how to combat weight problems and other health and beauty problems by eating soups with ingredients such as onions, coriander, soy, tomatoes, radishes and lemon juice.As well as the weight loss related soup recipes, the book includes a strong section of ailment-specific soups containing those nutritional 'magic bullets' that can help you naturally overcome symptoms. It will include soup recipes to help with: High cholesterol or blood pressure; Overweight; Gall-stones; Candida; Chronic tiredness; Arthritis; Syndrome X; Skin problems; Low thyroid function.
The Big Healthy Soup Diet
Linda Lazarides
Nourish Your Body and Lose up to 10 Ibs a Week
Table of Contents
Cover Page (#u5aeb4cb7-c597-5c77-84a9-6bc06462c82f)
Title Page (#ua411477b-824c-5dc5-b232-ed36e35e31fb)
INTRODUCTION: (#ue9608f59-1c91-57ec-93ef-2a53b2f4e1c8)
PART I LOSING WEIGHT AND LOOKING GOOD (#u09071212-a13d-5020-97a4-4148012c0f3d)
WHY SOUP? (#u6fb920de-eab9-5933-8809-521402df657e)
PART II STAYING HEALTHY WITH SOUP (#u5bce3df6-08be-5969-9680-e2fc6d0ffcf1)
We all know that you are what (#u5ab4ada1-6b75-542a-a9ea-73758f9bc7f2)
PART III FEELING GOOD WITH SOUP (#ua03fe237-0da7-5ad6-aa6d-eadee83da854)
As we get older (#uef6a6689-04cc-54b1-ab1f-d64924a68c3d)
1 BOOSTING ENERGY WITH SOUP (#u2df7a85c-1680-580f-a81a-96d0bb74514d)
2 SOUP FOR A HEALTHY IMMUNE SYSTEM (#litres_trial_promo)
3 SOUP FOR A HEALTHY CIRCULATION (#litres_trial_promo)
4 SOUP FOR HEALTHY BONES & JOINTS (#litres_trial_promo)
5 SOUP FOR HEALTHY HORMONES (#litres_trial_promo)
PART IV SOUP RECIRES (#litres_trial_promo)
FRUIT SOUPS (#litres_trial_promo)
SPECIAL SOUPS (#litres_trial_promo)
CABBAGE SOUPS (#litres_trial_promo)
COLD SOUPS (#litres_trial_promo)
STARTERS (#litres_trial_promo)
SUBSTANTIAL SOUPS (ONE-POT MEALS) (#litres_trial_promo)
PART V RESOURCES (#litres_trial_promo)
INDEX (#litres_trial_promo)
Other books by Linda Lazarides (#litres_trial_promo)
Copyright (#litres_trial_promo)
About the Publisher (#litres_trial_promo)
INTRODUCTION: (#ulink_fdb2ee3b-fba8-5b8c-a3b0-21d0ad0c9b43)
HEALTH IN A BOWL—LOOK AND FEEL GOOD WITH SOUP!
Whether you’re trying to lose weight or just to get more healthy, soup is the ultimate convenience food: easy to make, filling and low in calories. Soup is never boring. It can be thick or thin, smooth or chunky, or a combination of the two. Healthy ingredients and power foods can be combined easily and deliciously to maximize weight-loss or combat ailments. If you want to lose weight, soup can help to release hidden water retention, control appetite, stimulate metabolism and promote fat-loss. You can add ingredients to promote the good health of arteries, bones, skin and hormones; or others to reduce blood pressure and cholesterol and fight the causes of arthritis. What more could you ask for from a meal? Is there no limit to what soup can do?
So how does it work? The Big Healthy Soup Diet is the ultimate food-combining system. It’s all about putting in the right ingredients and power foods for what you want to achieve, and then waiting for the results. If you want to lose weight there’s no need to choose between low-carb, low-calorie, detox, food-combining, glycaemic index, water-release or cabbage soup diets when you can have them all rolled into one. As a nutritionist, I find that soup gets you to your target weight faster and more easily than anything else The ancient food-combining wisdom of Oriental and Ayurvedic medicine can also be applied to soup—it is so incredibly versatile. The recipes are all here for you. With the Big Healthy Soup Diet you will learn how to lose not just excess body fat, but also hidden water retention, a common cause of excess weight that cannot be shifted with normal diets. The result is maximum weight-loss for minimum effort!
Many of the soups in this book make satisfying one-pot meals. Best of all, you can return for second helpings as you won’t be piling on the calories. The warmth and liquid of soup fill you up quickly, and the recipes make extensive use of ingredients rich in soluble fibre. This means you get minimal calories while slowing down carbohydrate absorption, helping to prevent surges in the hormones that stimulate appetite.
If you are currently following a diet and don’t feel ready just yet to make a change, don’t worry—the Big Healthy Soup Diet has lots of recipes suitable for conventional low-carb and detox diets.
On the other hand, if you’ve bought this book just to be healthy, and don’t need to lose weight, then simply add the soup recipes to your normal diet. A large bowl of soup can provide the recommended three servings a day of fresh vegetables, which help to prevent cancer and heart disease. And there are fruit soup recipes too. The recipes are full of power foods to help rejuvenate your body systems, balance your hormones and combat the effects of stress.
HOW TO USE THIS BOOK
The Big Healthy Soup Diet can help you to
Reach your ideal weight and keep it there
Prevent future illness
Combat ailments or health problems
Enjoy eating healthy foods
Losing Weight and Looking Good
Read Part I to find out how soup and its power ingredients can help you to lose weight. This section also gives two special health programmes. Programme 1 is a four-day mini-detox to help you clean out your system, shed some water retention and start getting into a more healthy state. Programme 2 is the 10-day Big Healthy Soup Diet to help you reach your ideal weight. Designed to help you shed both fat and water retention (a common cause of excess weight), this 10-day diet could enable you to lose up to 10 lbs
Staying Healthy with Soup
Read Part II to find out about soups that can help you and your loved ones reach a ripe old age without too many visits to the doctor. We all know that you are what you eat, and how important it is to consume lots of vegetables. That’s not always as easy as it sounds. But eating lots of delicious soups with the right ingredients makes it so much easier to cut down on foods with the wrong ones! This part of the book tells you about soups that can help to prevent high blood pressure, gallstones, memory loss and even breast cancer. It also reveals the latest amazing discoveries from the world’s top research establishments.
Feeling Good with Soup
Part III is about using food as medicine. Thousands of doctors all over the world now specialize in this very effective way to treat problems with hormones, energy, bones, joints, nervous system and blood pressure. Eating the right soups could make all the difference. Soup can actually help to rejuvenate your glands, organs and other systems. It provides the intense nourishment needed in order to combat ailments more effectively. And what could be a more mouth-watering way to take your medicine?
Enjoy Eating Healthy Foods
Part IV of the Big Healthy Soup Diet is the delicious recipes. Turn straight to this section if you are just looking for a tasty starter or a one-pot meal. You are sure to find something tempting, and all the soups are bursting with goodness. Some are so quick and easy to make that you may never again buy soup in a can!
PART I LOSING WEIGHT AND LOOKING GOOD (#ulink_5ecfa1e1-4515-5477-964c-bb971a75f4d4)
WHY SOUP? (#ulink_a94d7fe3-c497-5c7b-a4ca-7ce8bb4c76fc)
Although some weight-loss plans involve special techniques like cutting out carbohydrates, most people still tend to think of eating fruit and salads as the best way to lose weight. Apples, lettuce, cucumber and tomatoes are very low-calorie foods. You can fill up a whole plate with these items and still consume only 100 Calories. It seems logical that if you eat only 100 Calories for lunch, you must lose weight…right?
Well, maybe. The big problem is that most people who use this approach can’t stick with it for very long. After bingeing on chocolate a couple of times and giving up the diet in despair, these individuals (and you are probably one of them!) usually blame themselves for their ‘weak willpower’.
In fact, we now know that there is a very good reason why this type of diet is doomed from the start. Salad foods are cold. Too much cold food can make you feel depressed, especially if you are a chilly individual and feel the cold easily. Depression is also a ‘rebound’ effect of excessive deprivation. It leads to an overwhelming desire for comfort
(1,000 calories = 1 Calorie or kilocalorie. Throughout this book the word ‘calorie’ refers to ‘kilocalories’.)
foods—most of which are, of course, loaded with excess calories. This is a physical desire. It has nothing to do with being greedy or weakwilled. Your body is desperate to get warmth and energy and it forces you to crave foods that will quickly satisfy those needs. Modern weight-loss science isjust beginning to recognize this problem, and to work with it rather than against it.
Traditional Oriental wisdom has understood the problem all along. In Oriental medicine, too much raw or cold food would be considered to encourage weight gain as it depletes the body’s ‘fire’ or Yang energy (metabolism). Hot chunky soups made with lentils and moderately flavoured with garlic, onion, cayenne, chilli and ginger are much more energizing. Oriental experts believe that such foods burn off excess water in our bodies, and this is of course very good news for sufferers of water retention—a common cause of overweight. Don’t overdo these spices—burning your insides would be counterproductive and unnecessary.
The warmth of soup makes you feel full as salad rarely can. Soup itself is a comfort food. But owing to its water content and healthy ingredients, this is a low-calorie comfort food and there is no problem with extra helpings. You won’t eat any more calories than in the average salad. But the results are far superior:
Fewer cravings for sweet, starchy and fatty food
Much improved ability to stick to the diet
Faster, more successful weight-loss
SOUP RESEARCH
Even scientific researchers agree that soup has some very special properties. In 1999, Barbara J. Rolls and Elizabeth A. Bell of Pennsylvania State University discovered that feeling full doesn’t need to depend on the number of calories you eat. If you know how, you can feel full just by making each calorie more filling. How do you do this? By adding hot water to your food to make soup! In this study, 24 young women were fed a 270-calorie appetizer of chicken-rice casserole—first on its own, second with a glass of water, and finally by adding the glass of water to the casserole and serving it up as chicken-rice soup. Then the researchers measured how much lunch the women ate afterwards. The results were incredible. After the casserole or the casserole/glass of water they proceeded to consume 300 calories for lunch. But after a bowl of soup, they could only manage to eat 200 calories. That’s a one-third reduction! Nor did they get hungry earlier or eat a bigger dinner later! It seems that when water is incorporated into food the body becomes satisfied much more easily.
This is a whole new area of weight-loss research, and several more studies are summarized at the end of this chapter. It is another interesting fact that, according to the research, chunky soups are more effective in controlling appetite than smooth, pureed soups. All this helps to explain the success of the Cabbage Soup Diet made famous by Dolly Parton. But cabbage also has some special properties of its own, as you will find out later. The Big Healthy Soup Diet includes five new and delicious recipes for cabbage soup.
INGREDIENTS THAT KEEP YOU FEELING FULL
With the right ingredients, soup can be even more satisfying and keep you full for even longer. It can also help to balance your hormones, and this is essential when you want to burn off your body fat.
Three ingredients that help weight-loss when added to soup include:
Fats and oils
Protein
Soluble fibre
Fats and Oils
It’s just so easy to say ‘Fats and oils are high in calories so cut them out and you’ll lose weight.’ This only makes people start cutting out the fats they can see: butter and margarine, cream, cooking and salad oils, meat fat and even the skin from chickens. In fact, eaten in moderation, none of these are a problem. It is hidden fats—the fats you can’t see— that really pile on the pounds. Foods with large amounts of hidden fat include:
Biscuits and cookies
Burgers
Cakes
Chocolate
Creamy dips
Creamy desserts
Crispy snacks
Deep-fried food
Ice cream
Pies and pastries
Sausages and salami
For instance, have you ever read a recipe for making chocolate brownies? Most brownie recipes contain even more fat and sugar than they do flour. Every portion of pastry or pie-crust you consume probably contains at least two tablespoons of pure fat. You can’t see it, but just try pressing a few crumbs on a piece of paper and see the grease spots appear. Burgers can easily consist of up to 70 per cent invisible fat. Burger meat can quite legally be described as ‘lean’ even if it contains up to 30 per cent fat. Imagine how hard it is to lose weight if you keep eating too many foods like this. And imagine what they do to your skin—making it greasy and prone to blackheads as a result of clogged pores. Too much saturated fat also affects your blood circulation, and this is bad news for cells that make collagen. As you know, skin sags and shrinks when your collagen starts to deteriorate. You need to feed your collagen-making cells with the right food in order to stay looking young as long as possible.
High-fat foods also tend to make you feel sluggish. Vitality is attractive, but its opposite—sluggishness—is not!
The Big Healthy Soup Diet aims to make it easier for you to stop eating high-fat junk foods. One of its techniques is to include a healthy proportion of good quality oils, and occasionally even a little cream. When strictly controlled, these fats make weight-loss much easier.
They make your soups substantial, filling and delicious. If you find yourself craving junk food, have another helping of soup and the craving will be much less. It will cease to be a physical craving.
The hormone that makes you fat
Beware of trying to cut corners by cutting the oils out of the recipes in this book. It is tempting to think you might lose weight faster if you do, but there are several special reasons why you actually need these ingredients.
Fats or oils slow down your digestion and absorption of other food ingredients. This is why they help to control your appetite—food takes longer to get through your system when it contains a little fat or oil. Most importantly, fats or oils slow down your absorption of starches and sugars (carbohydrates). This makes you produce insulin more slowly. Insulin is a hormone that carries out many tasks in the body. It is essential to help you turn carbohydrates into energy, but you don’t want to have too much of it hanging around. High insulin levels occur when you eat too much carbohydrate. They
Raise your cholesterol levels
Slow down your loss of body fat
Encourage your body to turn calories into fat
Encourage water retention (by slowing down your excretion of sodium)
Can you see why it is positively beneficial to have some fat or oil in your diet? But if your thoughts are now wandering towards a bar of chocolate, try to stop them. It is your meals (soup) that must contain the oil. Your meals must be as satisfying as possible so that you won’t crave sugar and high-calorie snacks between meals. The fats or oils must also be nutritionally useful, providing monounsaturated or essential polyunsaturated oils, and the retinol (true vitamin A) and vitamin D that your body cannot get elsewhere. The meal must also be free of sugary items, since these will push up your insulin levels regardless of how much fat or oil you eat.
I hope it is becoming clear that there is a lot more to fats and oils than just calories. In fact, used in moderation as suggested in this book, oils should really be applauded because of their ability to control appetite and prevent excessive insulin surges. In moderation, some oils (such as olive oil) are also very healthy in their own right.
