how to lose weight with miso soup and lose weight the Japanese way

It Japanese diet famous all over the world because Japanese They are known for their thinness and because it takes very little to lose weight. In fact, they don’t even need it, because they are usually always in shape. All this thanks to their traditions, diets and exercises, such as those popularized by Miki Ryosuke, who managed to lose 13 kilograms, and 14-day Japanese dietthat we have already brought you forward in PURPOSE.

Today we will tell you everything you need to know about one of the dishes included in the Japanese diet, which is especially good if we want to lose weight: miso soup.

Soup, ideal for losing weight

Although we’re going to focus on miso soup, actually Most soups, if prepared wisely, are ideal for weight loss. Some in this sense studies lower weight has been linked to regular soup consumption. Other studies have shown that eating this dish can reduce hunger and reduce its occurrence. This may be conditioned the fiber in the soup itselfwhich increases the feeling of fullness by delaying gastric emptying, that is, the rate of emptying of the stomach after eating.

In addition to all this. Eating soup helps maintain good hydration levels, which is necessary for both health and maintaining an appropriate body weight. In fact, certain studies have proven that drinking water helps you lose weight because accelerates metabolism by 24-30%.

miso soup

Japanese diet and miso soup for weight loss

When the presentations are over, let’s move on to the topic under discussion. miso soup, one of the star dishes of the Japanese diet.

This dish is usually prepared miso paste: (a spice consisting of a flavoring paste made from the seeds military or grains and sea salt with fermented koji mushrooms)various selected vegetables and water or broth. The paste is usually made from fermented soybeans, but we can also find some paste made from a mixture of soybeans and grains or beans.

Also, miso itself can be different.

  • white misoalso known as Shiro:is the most common, and this miso paste is made from soybeans and rice.
  • yellow miso o: Shinshu it is made from soybeans and barley and is usually fermented longer than miso Shiro:.
  • barley miso also known as I hope and, like yellow miso, it is also made with soy and barley. However, unlike the mentioned one, this one is fermented for a longer time, which gives a more intense taste.
  • Red, brown or dark misoIt is also called These eyes and are made primarily from soybeans. The fermentation process of this red miso paste can take up to three years.
different types of miso
different types of miso

Easy recipe for making miso soup at home and losing weight (for two people)

Next, the recipe developed by the experts Betterme:


  • 750 ml vegetable or chicken broth.
  • Grated ginger (about three centimeters).
  • 2 crushed garlic.
  • 1 fresh red chili (seeded and chopped).
  • 1/2 cabbage / white / green (shredded)
  • 1 grated carrot.
  • 2 tablespoons of miso paste.
  • 100 g of solid tofu.


  • Pour the stock into the pot until it starts to boil.
  • Add the garlic, ginger and chili to the pot. We cover it and cook everything on low heat for 5 minutes.
  • Add the shredded cabbage and shredded carrot to the pot, then cover it again and let it cook for 3-4 minutes.
  • Add the miso paste and add the diced tofu.
  • We let everything cook for 4 to 5 minutes and that’s it.

Nutritional composition of miso soup for two people

  • Calories: 184
  • Fat: 4.4 g
  • Proteins: 18.8 g
  • Carbohydrates: 17.7 g.

There are many recipes for this soup on the Internet, so you just have to dive a little.

The health (and figure) benefits of miso soup

The benefits of miso soup for weight loss are obvious because, as we have seen, its nutritional composition is exceptional for that purpose. In addition to losing weight, this type of soup, which is necessary in the Japanese diet, can reduce the risk of death from cardiovascular diseases. He showed it that way This studio.

In addition, Miso can strengthen our immune system because it contains probiotics natural or added, and are important for maintaining the correct balance of gut bacteria and improve mental healthsuch as anxiety, depression, autism, obsessive-compulsive disorder (OCD), and memory. They can also help reduce the severity of certain allergies and improve your heart health.

miso soup
miso soup

All soups are good for weight loss except these three

In addition to miso soup, there are many others (for example, made with vegetables and chicken) that are ideal for weight loss. In fact, most are useful for weight loss, except for these three types.

  • too thick soupsSome of the most common ingredients used to thicken soups include whole milk, coconut cream, cornstarch, bread, cheese, egg yolks, butter, and flour, some of which are not recommended if you want to lose weight.
  • some partyou should avoid wines that have a too much saltwhich, in addition to being bad for the body, is bad for health, and its use has been linked to many diseases, such as osteoporosis, asthma, kidney disease and stomach cancer. In addition, it causes water retention and swelling.
  • very greasyWe should not choose any soup that contains lard or palm oil, for obvious reasons.

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