How to cook and eat leek soup for weight loss

The cult of a beautiful body requires sacrifice. Thousands of people regularly or intermittently practice short and long term weight loss diets. Some of the most popular and safest nutritional programs include the leek soup diet. The success of the diet is due to the rich chemical composition of the product, positive effects on digestion and metabolism. This weight loss option is more suitable for quickly dropping 2–5 extra pounds before an important event.

Leek help in weight loss

Leeks are highly regarded in dietetics 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 and taste, does not irritate the gastric mucosa.

Leek is a low-calorie food consisting of a lot of water and plant fibers. It is excellent at satisfying hunger and keeping you feeling full.

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

The onion contains prebiotics that strengthen the digestive tract. Fiber normalizes stool, reduces gas formation.

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

Benefits and harms for losing weight

Benefits of regular consumption of leeks:

• accelerating the process of breaking down fats;
• regulation of digestion;
• normalization of metabolic processes;
• strengthening of blood vessels;
• removal of toxins and toxins;
• improving the condition of the skin, hair and nails;
• elimination of "bad" cholesterol;
• restoration of vitality;
• normalization of the kidneys, liver, heart, genitourinary system;
• prevention of diabetes.

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

Composition and properties

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

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

1. B vitamins participate in oxidative processes, remove toxins and toxins, normalize the digestive tract, help the body absorb proteins and fats.
2. Vitamin A is essential for protein synthesis, normalization of metabolic processes, and cell formation and development.
3. Vitamin E prevents premature aging of the body, accelerates cell regeneration, protects the body from the harmful effects of the external environment.
4. Vitamin PP has a beneficial effect on the nervous system, reduces stress 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, enters into a bond with B vitamins, 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 a part of bone and muscle tissue, it has a beneficial effect on the heart.
10. Iron prevents the development of anemia, is involved in the processes of hematopoiesis and metabolism.

KBZHU

Nutritional value of leeks 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 using for weight loss

Leek does not lose useful properties after heat treatment, so it is used with pleasure for making soups, pie fillings, as components of stews and baked dishes. The product is especially good in fresh vegetable salads, since it does not have the bitterness and pungency inherent in onions.

Eat only the white part of the leek. Green feathers are too hard, and even long boiling does not soften them. Bunches are formed from them, wrapped with culinary thread and placed in broth to give a pleasant taste and aroma, then removed from the pan.

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

There are no strict restrictions on the amount of leek eaten while losing weight, since it is low in calories. When drawing up the menu, it is important to focus on the daily calorie content and not go beyond it.

Reference. In ancient times, leeks were used to improve vocal cords. Emperor Nero often ate it so as not to lose his voice during his speeches.

How to make dietary onion soup

Cooking dietary leek soup will not cause difficulties even for those who are “you” with cooking. The dish is prepared quickly, contains a minimum of components. The main condition is the use of vegetable or low-fat chicken broth, a small amount of extra virgin olive oil and low-fat sour cream or yogurt.

Classical

Diet leek soup is prepared in water or vegetable broth. For greater nutritional value, use lean 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. Boil the carrot, celery and onion broth.
2. Wash and peel the leek, remove the green part, cut the white into rings.
3. Add the potatoes to the boiling broth. 5 minutes until ready to pour in the leek.
4. Beat the cooked food with a blender until puree. Bring the mixture to a boil and turn off the stove.
5. Let it brew for 10-15 minutes. Serve with herbs and olive oil (optional).

French

The famous French Vichisoise cream soup has nothing to do with the dietary menu, because it is prepared with butter and heavy cream. Replaces it with a lightweight version of vegetable broth or water. The author of the recipe is French nutritionist Madeleine Gesta.

Ingredients:

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

Preparation:

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

Other diet meals with leeks

Leeks are suitable for preparing salads and filling for open and closed pies. We suggest making 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 an entire week to eating leeks and are looking for options for 1-2 days. The soup promotes the removal of excess liquid, has a pleasant taste and aroma.

Ingredients:

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

Preparation:

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

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

Salad

Fresh and crunchy leek salad is great as a side dish with chicken and good as a stand-alone dish.

Ingredients:

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

Preparation:

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

Diet Pie

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

Ingredients for the dough:

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

Filling:

• turkey ham or boiled chicken fillet - 150 g;
• leeks - 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 plastic wrap and refrigerate for 30-40 minutes.
2. While the dough is "resting", start filling. Cut meat or ham into strips, onion into rings. Beat eggs with salt and pepper.
3. Take the dough out of the refrigerator, roll it out thinly with a rolling pin, like on a pizza. Lay out the layer in the mold so that it turns out to form the edges.
4. Add onion to the dough, meat on top, pour over everything with beaten eggs.
5. Place in an oven preheated to + 220 ° С. Bake the pie 40–45 minutes until tender.

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 the large amount of food needed for saturation, as well as the occurrence of fermentation or bloating.

Diet for 3 days

This type of weight loss involves the use of leek soup, citrus fruits and yogurt. For the preparation of the soup, use onions, carrots, tomatoes, potatoes, spices and herbs.

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. You are allowed to eat fish, chicken, fruits and fresh vegetables, low-fat milk or yogurt. The basis of the diet is leek soup in water or vegetable broth.

Menu example:

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

Efficiency

The effectiveness of weight loss depends on the strict adherence to dietary rules and daily calories. In a week, they drop up to 5 kg, in 3 days - 1-2 kg. If the task is to lose weight by 10 kg or more, the diet is followed from 2 to 4 weeks.

Attention. Not all diets are effective and in most cases lead to re-gaining weight by returning to the usual menu. It is important not only to successfully endure the days of the diet, but also to adhere to the principles of healthy eating the rest of the time.

Leek in traditional medicine

The white and green parts of the onion are used in folk medicine for the preparation of infusions, decoctions and medicinal products with honey.

Leek with honey

A therapeutic agent is prepared from the white part of the plant to raise 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 the preparation is simple: the leek is 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 sharp taste and aroma. Leek is better suited for this purpose, because it has a pleasant sweetish taste.

Home remedy for colds use during the day, take 4-5 times a day for 1 tbsp. l.

Infusion and decoction

Leeks enhance the secretion of gastric juice and saliva, increase appetite, regulate the functioning of the gallbladder and liver. A decoction from 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 on low heat and filter. The broth is drunk chilled to room temperature overnight.

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

• onion juice - 300 ml;
• leek juice - 200 ml;
• dry white wine - 750 ml;
• dry 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 cabinet for 7 days.
2. Strain the mixture, discard the herbs.
3. Infusion take 1 tbsp. l. 30 minutes before meals 1 time per day.

Reviews

Reviews of 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 losing weight by returning to the usual diet. The weight lost in the first 2-3 days is excess fluid that quickly comes back.

Inna, 35 years old: «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 difficult, but the result was pleasing. The scales showed minus 2.5 kg. Lack of diet - suitable for quick but short-term weight loss. "

Alina, 26 years old: “I lost weight on a weekly diet. I cooked leek soup for several days in advance. Besides him, she ate fresh vegetables, chicken and turkey. I dropped 4 kg, of which 3 kg was water. She did not stop there and continued to eat right for a month. Diet on onion soup is good as a start, but you won't be able to sit on it for a long time: it gets boring quickly. "

Conclusion

The popularity of the onion soup diet is quite understandable, because in a short time it is possible to get rid of 2–5 kg without limiting oneself 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, have no bitterness and no pungent odor, so the soup is quite tasty. To maintain the result, it is important to adhere to the correct diet for at least a month.