If hunger is your biggest concern about losing weight, soup might just become your new best friend. It fills you up, nourishes your body, and supports your weight loss goals all at once. And here's the best part—soups are an effortless way to load up on vegetables and fibre, plus they freeze beautifully for those nights when cooking feels like too much effort.
The Science Behind Soup and Weight Loss
Research shows that soup can be a powerful tool for weight loss. A study that set the scene for soup (Flood & Rolls, 2007) found that eating a bowl before a meal reduced total energy intake by 20% without increasing hunger. For most people, reducing your intake by 20% would be all you need to get lose around 0.5 – 1kg of weight a week.
Another study (Zhu & Hollis 2014) examined soup consumption patterns and found that regular soup consumers had lower body weight, smaller waist circumference, and better overall diet quality compared to non-soup eaters.
Soup’s effectiveness seems to be all in your appetite. When you eat soup, it fills you up, slows down your eating pace, provides less calories per mouthful, and sends stronger fullness signals to your brain. Interestingly, research shows that the form of soup—whether it’s chunky, pureed, or broth-based—doesn’t significantly affect these benefits.
5 Common Soup Myths—Debunked
Soups come in all sorts of ‘shapes and sizes’, so let’s clear up some myths about soup so you know which ones to build into your plans.
Myth 1: All soups are a good meal replacement
Not true! Some soups although they can make you feel full in the moment, if it doesn’t contain a balanced amount of protein and fibre, then it may not be any more filling or nutritious than a cup of tea. These soups are best used as an entrée before your main meal.
Myth 2: Soup doesn’t keep you full
Actually, research proves the opposite. Because of its high water content and volume, you’ll feel fuller for longer compared to eating the same ingredients in solid form.
Myth 3: Ready-made soup isn’t as good as homemade
While there are many ready-made soups that are loaded with sodium and preservatives, there are plenty of soups that taste and have the same nutritional content as home-made ones. Look for soups that include vegetables and legumes for a higher nutrient quality.
Myth 4: You have to eat soup at every meal for weight loss
Soup-only diets are restrictive and unsustainable. Soup works best as part of a balanced diet—think of it as a tool in your weight loss toolkit.
Myth 5: All vegetables in soup lose their nutrients
While some nutrients are heat-sensitive, many vitamins and minerals remain in the soup liquid. Plus, the cooking process can make some fibres gentler on your stomach.
Some More Reasons Soup Supports Weight Loss
- High water content keeps you hydrated – Soup contributes to your daily fluid intake while filling you up.
- Low energy density means fewer calories – You can eat a larger portion without overdoing the calories.
- Slows down your eating pace – Sipping hot soup forces you to eat more slowly, giving your brain time to register fullness.
- Packed with vegetables and fibre – More veggies mean more nutrients, fibre, and satiety.
- Easier to control portions – A bowl of soup has clear boundaries, unlike grazing on snacks.
- Versatile and satisfying – There’s no limit on what you can put in a soup – there is a soup for every craving.
- Great for busy lives – Soups are quick to make and no one will see how carefully you chopped the vegetables once it is all cooked up. Use a slow cooker and you can set and forget.
- Fill your freezer with ready-to-go meals – Use the 1 cup silicone freezer trays to put away perfectly portioned meals that you can grab and go in a hurry.
If you’re using soup as part of your routine, pair it with adequate protein across the day to stay satisfied. On days when cooking isn’t practical, TF Meal Replacement Shakes can also be a convenient, portion-controlled option to support appetite management and consistency.
Soup isn’t a magic bullet, but it’s a scientifically backed, practical tool for weight loss. Research consistently shows that incorporating soup into your meals can reduce your overall calorie intake by up to 20%, improve satiety, and support better eating habits—all without leaving you hungry or deprived.
