Does chicken noodle soup make you gain weight

Table of Contents Show

Eating Soup Aids Weight Loss
Quick Weight Loss Is Encouraging
Can Lead to Yo-Yo Dieting
Based on Questionable Science
Related: 9 Soups To Make If You're Trying To Lose Weight
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Related: Spending 15 Minutes Doing This After Dinner Can Help You Drop Pounds
Is chicken noodle soup healthy for weight loss?
Does chicken soup make you gain weight?
Does chicken noodles increase weight?
Which soup is best for weight gain?

Enjoy a bowl of soup before your meal and you may eat less.

Image Credit: jenifoto/iStock/GettyImages

You can lose 10 or more pounds in a week by eating soup and certain combinations of foods, claim the guidelines for the seven-day Chicken Noodle Soup Diet. Also known as the Sacred Heart Diet, the Cleveland Clinic Diet and the Spokane Heart Diet, the program may help you lose weight, but it doesn't conform to the U.S. Department of Agriculture's recommendations for balanced, healthy eating.

It also is not endorsed by any of the medical organizations that share its name, all of which deny the claim that they developed the diet to help heart patients lose weight. Don't start any version of the Chicken Noodle Soup Diet until you've spoken to your doctor.

Eating Soup Aids Weight Loss

Followers of the Chicken Noodle Soup diet eat as much of the soup as they want along with that day's specified foods, such as bananas and skim milk on Day 4 or beef and tomatoes on Day 5. Some research, including a study presented by scientists at the Digestive Disease Week Conference in 2007, supports eating soup as a weight-control measure.

A bowl of soup, like chicken noodle soup, eaten before a meal can decrease overall food intake by 20 percent. In addition, liquid-based foods like soup may help satisfy your hunger longer than solid foods.

Quick Weight Loss Is Encouraging

According to the National Institute of Diabetes and Digestive and Kidney Diseases, restrictive, low-calorie diets like the Chicken Noodle Soup Diet may help motivate overweight individuals to make the changes needed for healthy, sustainable weight loss when they experience success in just a few days.

They may also see a quick improvement in the symptoms of weight-related medical conditions like diabetes, high blood cholesterol and hypertension. The institute cautions, however, that such diets are best conducted under a doctor's supervision and need to be replaced by a balanced diet and regular exercise to continue losing weight.

Can Lead to Yo-Yo Dieting

Unless you focus on being more physically active and limiting your fat and overall caloric intake, it's likely that you will regain all the weight lost when your week on the Chicken Noodle Soup Diet is over, especially since most of the decrease in pounds is due to lost water or muscle, not fat.

This may lead you to begin another round of the diet or to experiment with another restrictive crash diet, a practice that may result in a cycle of yo-yo dieting. Repeatedly gaining and losing weight can impair your immune system and increase your risk of cardiovascular disease.

Based on Questionable Science

The Chicken Noodle Soup Diet has strict rules on what can or cannot be eaten on certain days of the plan, such as only fruit — except for bananas — on Day 1 and no fruit, just vegetables, the next day. Deviating from this plan will supposedly hinder weight loss.

The Academy of Nutrition and Dietetics says this is not true; there is no reliable scientific evidence to suggest that restricting yourself to certain combinations of foods will help you burn fat or lose weight more efficiently.

Slurping down a bowl of soup is a quick, easy way to warm up on a chilly fall day. And, fortunately for those looking to lose weight, the fall comfort food can also be a great way to help you reach your goals long before the New Year.

For example, in one Appetite study, men and women who ate a bowl of low-calorie vegetable soup 15 minutes before their entree ended up eating 20 percent fewer calories total compared to those who didn’t start their meal with soup. Researchers suggest that soup can increase feelings of fullness and slow digestion, especially when it’s loaded with protein and fiber. (Learn how bone broth can help you lose weight with Women's Health's Bone Broth Diet.)

According to Georgie Fear, R.D., a Canada-based registered dietitian and author of Lean Habits for Lifelong Weight Loss, soups are great for satiety because they’re low in caloric density. In other words, you get more food in your stomach for fewer calories, as opposed to calorie-dense foods such as pizza and pasta, which often afford you a pitifully small portion size for the same amount of calories as a heaping bowl of soup.

Trouble is, when it comes to weight loss and weight maintenance, not all soups qualify as healthy, says Fear. Some soups supply you with crazy amounts of calories and fat, while others offer too little, which can skyrocket hunger and cravings later in the day—and wind up sabotaging your weight-loss goals.

It’s time to wise up so you can keep your weight-loss efforts on track. Experts dish on the common soup mistakes that can make losing weight harder than it has to be. Plus, the simple swaps to keep your soup game on point.

Thick, creamy soups are insanely delicious. (Think: cream of mushroom, broccoli cheddar, and New England clam chowder). Unfortunately, they’re also fat and calorie bombs. Even tomato soup, which might look healthy, is often loaded with high-calorie, high-fat cream and butter, says Elana Natker, R.D., a registered dietitian based Washington, D.C.

To keep your weight in check, avoid soups labeled “creamy” or “cream-of [insert name of vegetable].” Also, look out for soups labeled “bisque,” which is really a code word for fat, says Fear. Sometimes, however, creamy soups can be disguised under healthy-sounding names. When in doubt, check the nutrition label for cream. Opt for broth-based soups, such as minestrone and vegetable medley, whenever possible.

If you’re hooked on creamy soups, though, you can easily make your own “cream of” soup by swapping out the cream and butter with an equal amount of whole or low-fat milk, Fear says. The simple subsitution will save you roughly 50 to 100 calories per serving without skimping on flavor.

To make your own “cream of” soup, try blending three-quarters cup of a frozen vegetable of choice (thawed), one-half cup nonfat milk, and one-quarter cup shredded reduced-fat cheddar cheese. Then add a sprinkle of dried onion, dried garlic, and salt. Heat the mixture on the stovetop for a quick, healthy meal that’s ready in five minutes, recommends Natker.

Try this delicious creamy tomato soup without all the fat and sodium:

At the other end of the caloric spectrum, many popular canned and boxed soups contain a measly 80 to 100 calories per cup. While these low-cal soups may sound like a dieter’s dream, they can end up sabotaging your weight-loss efforts by leaving you with little to no stomach-satisfying protein, fiber, or fat (yes, some fat is good!). Eat one of these low-cal soups and chances are you’ll be hungry again in an hour, Natker says.

If you’re buying canned or boxed soups, check the nutrition facts to see how your choice stacks up. Try to pick a soup that has at least seven grams of protein per serving. If it’s low in the protein department, you can beef it up by mixing in some tofu, cooked chicken breast, or egg (poached or hardboiled).

When it comes to reduced-fat soups, the key is to make sure that it still hits the spot. So, if reduced-fat versions succeed in filling you up and tickling your tastebuds, go for it. “If they feel watery or flavorless, though, it’s better to have what you want, and just less of it, than a big bowl of disappointment,” Natker says. Otherwise, you may end up reaching for an unhealthy snack later in order to get the satisfaction you were looking for.

Often times, the soup itself is perfect; rather, it’s the unhealthy toppings and additions that sabotage your weight-loss efforts.

For example, French onion soup is great for dieters. That is, “until you add the thick layer of cheese and toast,” Natker says. If you’re ordering at a restaurant, find out if you can omit these toppings. Similarly, chicken soup is a great option if weight control or loss is your goal… unless you mop it up with a sleeve’s-worth of saltine crackers. Meanwhile, one bowl of turkey chili at Panera Bread packs a modest 260 calories, 32 grams of carbs, and 17 grams of protein. But if you turn it into a bread bowl, the calories skyrocket to 840 and the carbs to 151 grams, while the protein drops to 11 grams.

Do yourself a favor and skip the bread bowl. Likewise, go easy on the crackers. If you need some crunch, Natker recommends a whole-grain option such as Wasa. Meanwhile, cheese-lovers should opt for varieties with strong flavors such as freshly-grated parmesan, with which a light dusting can go a long way.

Many restaurants offer filling soup and half-sandwich combos that are hard to resist. But if you’re not careful, you could end up eating two meals in one. For example, while lentil and other bean soups are very nutritious options—supplying protein, fiber, and a bit of fat—they are also very calorie-dense. “A cup or bowl of lentil soup can be an entire meal,” Natker says.

If you’re craving the soup and sandwich, Natker recommends choosing a lower-calorie soup like chicken noodle or minestrone to balance out the calories. And if you really want that lentil soup, stick with the lightest sandwich option.

Meanwhile, at home, it’s easy enough to down an entire can of soup, which could wind up totaling 2.5 servings. Instead of pouring the entire contents of the can into a giant bowl, check the label to determine the actual serving size.

Who doesn’t love a giant bowl of stomach-filling ramen? Trouble is, while the meat and veggies can be healthy, these tasty soups are typically packed with pasta, says Fear. And often times, that pasta comes in the form of fried noodles, which pack a plethora of calories and saturated fats while offering no nutritional value in return.

Get your ramen fix by making your own healthier version. According to Natker, you can save both calories and fat by swapping out fried noodles with baked. For example, while one package of Nissin ramen packs nearly 400 calories, 14 grams of fat, and six grams of saturated fat, one package of Koyo dried ramen (Natker’s favorite!) carries just 200 calories, one gram of fat and half a gram of saturated fat. Load up the soup with a serving of steamed veggies such as mushrooms, green onions, or bell peppers for some extra fiber and vitamins. Consider throwing in an egg or some diced meat or tofu for extra protein.

Unless labeled otherwise, most pre-made soups are high in sodium. It doesn’t matter if they are canned, boxed, or served to you in a restaurant. While that extra sodium won’t lead to fat gained, it can contribute to water weight gained, Natker says. And who really likes to feel bloated?

If you’re watching your sodium intake, buy reduced-sodium soups and adjust to taste. According to Natker, the only difference you’ll see between regular and reduced-sodium versions is a lower amount of sodium; sugar, carbs, and fat will stay the same. When sodium is a concern, you’re better off starting with a reduced-sodium soup and adding more sodium yourself just before eating. Over time, you may even grow accustomed to eating your foods with less and less sodium.

K. Aleisha Fetters, M.S., C.S.C.S., is Chicago-based certified strength and conditioning specialist, training clients both in-person and online.

Is chicken noodle soup healthy for weight loss?

If you make homemade chicken noodle soup, make your own broth, and use a high fiber and high protein pasta instead of traditional egg noodles, then yes chicken noodle soup is great for weight loss. Homemade chicken noodle soup is full of vitamins, nutrients, fiber, protein, and collagen. It is also low-calorie.

Does chicken soup make you gain weight?

Weight management. Chicken broth can be used as a substitute to lighten rich, high-fat recipes or as a low-calorie snack. As a part of a balanced diet, chicken broth can help to prevent obesity and encourage healthy weight loss.

Does chicken noodles increase weight?

So eating a lot of instant noodles and ultra-processed foods can make you gain weight.

Which soup is best for weight gain?

Soups: lentil soup, bean soups, minestrone, barley soups. Vegetables: peas, corn, winter squash, carrots have more calories than most green vegetables.