How to properly cook and eat leek soup for weight loss

The cult of a beautiful body requires sacrifice. Thousands of people constantly or periodically practice short-term and long-term diets for weight loss. Among the most popular and safest nutrition programs is the leek soup diet. The success of the diet is explained by the rich chemical composition of the product, its positive effect on digestion and metabolism. This weight loss option is more suitable for quickly losing 2-5 extra pounds before an important event.

Help of leeks in losing weight

Leeks are highly valued in nutrition due to their high vegetable protein content. Experts recommend giving preference to leeks instead of the usual onions. Its white part does not have a pungent odor or taste and does not irritate the gastric mucosa.

Leek is a low-calorie product consisting of a large amount of water and plant fiber. It perfectly satisfies hunger and maintains a feeling of fullness.

The plant contains substances that have a beneficial effect on the digestion process. Essential oils stimulate the production of bile, normalize intestinal function, have a bile and diuretic effect, purify the blood, normalize appetite and speed up metabolism.

Onions contain prebiotics that strengthen the gastrointestinal tract. Fiber normalizes stool and reduces gas formation.

It is due to these processes that the body is cleansed, tissue swelling is reduced, and metabolism is accelerated. The leek diet promotes gentle but effective weight loss.

Benefits and harms for those losing weight

Benefits of regularly eating leeks:

• accelerating the process of fat breakdown;
• regulation of digestion;
• normalization of metabolic processes;
• strengthening blood vessels;
• removal of waste and toxins;
• improving the condition of skin, hair and nails;
• removal of “bad” cholesterol;
• restoration of vitality;
• normalization of the kidneys, liver, heart, genitourinary system;
• prevention of diabetes.

Harmful properties - exacerbation of stomach and duodenal ulcers, gastritis And pancreatitis.

Composition and properties

Table of vitamin and mineral composition of 100 g of product:

The beneficial properties of leeks are due to their rich chemical composition:

1. B vitamins are involved in oxidative processes, remove waste and toxins, normalize the functioning of the gastrointestinal tract, and help the body absorb proteins and fats.
2. Vitamin A is necessary for protein synthesis, normalization of metabolic processes, cell formation and development.
3. Vitamin E prevents premature aging of the body, accelerates cell regeneration, and protects the body from the harmful effects of the external environment.
4. Vitamin PP has a beneficial effect on the nervous system, reduces tension and fatigue, and is necessary for the metabolism of protein and genetic material.
5. Vitamin C improves immunity, removes toxins, binds free radicals, reducing their negative effects on the body.
6. Sodium is responsible for digestion and the functioning of the nervous system.
7. Phosphorus participates in metabolic processes, interacts with B vitamins, and forms bone and dental tissue.
8. Potassium normalizes the functioning of the heart and nervous system, kidneys and liver, and regulates water balance.
9. Calcium is part of bone and muscle tissue and has a beneficial effect on the heart.
10. Iron prevents the development of anemia and is involved in the processes of hematopoiesis and metabolism.

KBZHU

Nutritional value of leek per 100 g:

• calorie content - 36 kcal;
• proteins - 2 g;
• fats - 0.2 g;
• carbohydrates - 6.3 g;
• fiber - 2.2 g;
• water - 88 g.

Rules for use when losing weight

Leeks do not lose useful properties after heat treatment, so it is happily used for making soups, fillings for pies, and as components of stewed and baked dishes. The product is especially good in fresh vegetable salads, since it does not have the bitterness and pungency inherent in onions.

Only the white part of the leek is consumed. Green feathers have too hard a structure, and even prolonged boiling does not make them softer. They are formed into bundles, wrapped in culinary thread and placed in the broth to impart a pleasant taste and aroma, then removed from the pan.

With exacerbation of chronic diseases digestive system and allergies, it is better to refrain from consuming the product.

There are no strict restrictions on the amount of leek eaten when losing weight, since it is low-calorie. When creating a menu, it is important to focus on the daily caloric intake and not go beyond it.

Reference. In ancient times, leeks were used to improve vocal cords. Emperor Nero often ate it to maintain his voice during his speeches.

How to cook diet onion soup

Preparing dietary leek soup will not cause difficulties even for those who are good at cooking. The dish is prepared quickly and contains a minimum of ingredients. The main condition is to use vegetable or low-fat chicken broth, a small amount of extra virgin olive oil and low-fat sour cream or yogurt.

Classical

Dietary leek soup is prepared with water or vegetable broth. For greater nutritional value, use low-fat chicken broth. To prepare a classic soup you will need:

• leeks - 3 pcs.;
• potatoes - 2 pcs.;
• olive oil - a few drops at the end of cooking;
• vegetable broth - 1 l;
• greenery;
• pepper and salt to taste.

Preparation:

1. Cook broth from carrots, celery and onions.
2. Wash and peel the leek, remove the green part, cut the white part into rings.
3. Add potatoes to boiling broth. 5 minutes before readiness, add leeks.
4. Beat the prepared products with a blender until pureed. Bring the mixture to a boil and turn off the stove.
5. Let sit for 10–15 minutes. Serve with herbs and olive oil (optional).

French

The famous French cream soup Vichyssoise has nothing to do with the diet menu, because it is prepared with butter and heavy cream. Replace it with a lighter version using vegetable broth or water. The author of the recipe is French nutritionist Madeleine Gesta.

Ingredients:

• water or vegetable broth - 1.5 l;
• leek - 1 kg;
• tomatoes - 0.5 kg;
• salt, pepper - to taste;
• greenery;
• ¼ tsp. cumin.

Preparation:

1. Place peeled tomatoes and the white part of the leek cut into rings into boiling water or vegetable broth.
2. Cook food until done.
3. Finally, season with salt, pepper and cumin. If desired, beat the contents of the pan with a blender until pureed.

Other dietary dishes with leek

Leeks are suitable for preparing salads and fillings for open and closed pies. We suggest preparing a light soup, a refreshing salad and a low-calorie pie from the white part of the plant.

Leek soup

This recipe is suitable for those who do not plan to devote the whole week to eating leeks and are looking for options for 1-2 days. The soup helps remove excess fluid and has a pleasant taste and aroma.

Ingredients:

• leeks - 2 pcs.;
• water - 1 l;
• olive oil - 2 tbsp. l.;
• greens (any);
• a pinch of sea salt.

Preparation:

1. Wash the leek, cut the white part into large rings and add 1 liter of water.
2. Cook until done, pour the broth into a separate container. Puree the onion, add olive oil and sea salt. Pour in the broth and bring to a boil.
3. Divide the resulting amount of soup into 4-5 doses. Eat 1 serving every 2 hours. To enhance the taste, add fresh herbs.

It is better to follow the diet from Saturday and Sunday, and from Monday to return to your usual diet.

Salad

Fresh and crispy leek salad is great as a side dish for chicken and good as a meal on its own.

Ingredients:

• leek - 500 g;
• shallots or chives - 200 g;
• low-fat sour cream or low-fat yogurt - 2 tbsp. l.;
• eggs - 2 pcs.;
• lemon juice or balsamic vinegar - optional;
• salt, pepper - to taste.

Preparation:

1. Boil hard-boiled eggs and cut into cubes.
2. Finely chop the onion, place in a salad bowl, season with salt and pepper, add eggs, sour cream or yogurt and mix.
3. If desired, drizzle the salad with lemon juice or balsamic vinegar.

Diet pie

Is there a dietary pie? Yes, if you replace regular high-grade baking flour with oat flour with rice flour. The calorie content will be approximately the same, but the benefits will be many times greater.

Ingredients for the dough:

• oatmeal or long-cooked oatmeal flakes, ground into flour - 300 g;
• egg - 1 pc.;
• water - 4 tbsp. l.;
• olive oil - 2 tbsp. l.;
• a pinch of sea salt.

Filling:

• turkey ham or boiled chicken fillet - 150 g;
• leek - 200 g;
• eggs - 3 pcs.;
• salt, pepper - to taste.

Preparation:

1. Knead the dough from flour, water, olive oil and 1 egg. It is convenient to use a bread maker or food processor for this purpose. In any case, the dough will be pliable and easy to knead with your hands. Wrap the dough in cling film and place in the refrigerator for 30–40 minutes.
2. While the dough is resting, make the filling. Cut the meat or ham into strips and the onion into rings. Beat eggs with salt and pepper.
3. Take the dough out of the refrigerator and roll it out thinly with a rolling pin, like you would for a pizza. Place the layer in the mold in such a way as to form the edges.
4. Add onion to the dough, meat on top, pour beaten eggs over everything.
5. Place in the oven preheated to +220°C. Bake the pie for 40–45 minutes until done.

Onion soup diet

The duration of such a diet should not exceed 7 days. This is due to an increase in the size of the stomach due to eating a large volume of food, which is necessary for satiety, as well as the occurrence of fermentation or bloating.

Diet for 3 days

This weight loss option involves eating leek soup, citrus fruits and yogurt. To prepare the soup, onions, carrots, tomatoes, potatoes, spices and herbs are used.

Menu example:

1. Breakfast: soup.
2. Snack: grapefruit.
3. Lunch: soup.
4. Snack: yogurt 0.5%.
5. Dinner: soup.

Weekly diet

The seven-day diet is more varied and satisfying. It is allowed to eat fish, chicken, fruits and fresh vegetables, low-fat milk or yogurt. The basis of the diet is leek soup with water or vegetable broth.

Menu example:

1. Breakfast: stewed zucchini with tomatoes.
2. Snack: green apple.
3. Lunch: soup, steamed chicken breast, cauliflower side dish.
4. Snack: orange.
5. Dinner: steamed white fish, soup.

Efficiency

The effectiveness of weight loss depends on the strict adherence to diet rules and daily calorie intake. They lose up to 5 kg in a week, 1-2 kg in 3 days. If the goal is to lose 10 kg or more, the diet is followed for 2 to 4 weeks.

Attention. Not all diets are effective and in most cases lead to weight gain again due to a return to the usual menu. It is important not only to successfully endure the diet days, but also to adhere to the principles of healthy eating the rest of the time.

Leek in folk medicine

The white and green parts of onions are used in folk medicine to prepare infusions, decoctions and medicinal products with honey.

Leek with honey

A medicinal remedy is prepared from the white part of the plant to boost immunity and treat ARVI. The product contains a large amount of ascorbic acid, known for its strengthening effect.

Interesting! When storing onions, the amount of vitamin C in the white part increases by more than 1.5 times.

The recipe for preparing the product is simple: leeks are cut into thin rings and poured with liquid natural honey. The proportions are arbitrary.

The classic recipe calls for the use of onions, which have a pungent taste and aroma. Leek is better suited for this purpose because it has a pleasant sweetish taste.

Homemade cold medicine use during the day, take 4-5 times a day, 1 tbsp. l.

Infusion and decoction

Leeks enhance the secretion of gastric juice and saliva, increase appetite, and regulate the functioning of the gallbladder and liver. A decoction of the green part is used as a laxative. To prepare it, take 100 g of onion and pour 100 ml of hot water. Cook for 3-4 minutes over low heat and strain. The decoction is drunk cooled to room temperature overnight.

Leek infusion removes free radicals, normalizes the functioning of the liver, stomach, prostate gland, and ovaries. To prepare the remedy you will need:

• onion juice — 300 ml;
• leek juice - 200 ml;
• dry white wine - 750 ml;
• dried calendula flowers - 1 tbsp. l.;
• meadowsweet - 1 tbsp. l.;
• chamomile - 1 tbsp. l.;
• yarrow - 1 tbsp. l.;
• St. John's wort - 1 tbsp. l.

Preparation:

1. Pour wine over all components and let it brew in a dark cupboard for 7 days.
2. Strain the mixture and discard the herbs.
3. Take the infusion 1 tbsp. l. 30 minutes before meals 1 time per day.

Reviews

Reviews about the onion soup diet are mixed. On various thematic forums there are both enthusiastic messages about rapid weight loss, and negative ones associated with the return of “melted” kilograms. Nutritionists explain the negative experience of those losing weight by returning to their usual diet. The weight lost in the first 2-3 days is excess fluid, which quickly comes back.

Inna, 35 years old: «I sat on onion soup for 3 days. I wanted to lose 2-3 kg before the holiday and fit into my favorite dress. I ate leek soup for lunch and dinner.I had breakfast with yogurt and orange. It was hard, but I was pleased with the result. The scales showed minus 2.5 kg. The disadvantage of the diet is that it is suitable for quick but short-term weight loss.”

Alina, 26 years old: “I lost weight on a week-long diet. I prepared leek soup for several days in advance. Besides this, I ate fresh vegetables, chicken and turkey. I lost 4 kg, of which 3 kg was water. She didn’t stop there and continued to eat healthy for a month. The onion soup diet is good as a start, but you won’t be able to stay on it for long: it gets boring quickly.”

Conclusion

The popularity of the onion soup diet is understandable, because in a short time you can get rid of 2–5 kg without limiting yourself in the use of this product. There are many recipes for leek soup for weight loss, but their essence is the same: the dish is prepared in water, vegetable or low-fat chicken broth with the addition of potatoes, carrots or tomatoes.

Onions have a pleasant taste, do not have bitterness or a pungent odor, so the soup turns out quite tasty. To maintain the results, it is important to adhere to a proper diet for at least a month.