Lose weight with Japanese-style miso soup

The Japanese diet is known all over the world why Japanese they are famous for their thinness and why it takes very little to lose weight. In fact, they don’t even need it, because they are usually always fit. All this thanks to their traditions, diets and exercises, such as the one popularized by Miki Ryôsuke – who managed to lose 13 kilos – and how the Japanese 14-day dietthat we have already anticipated in THE OBJECTIVE.

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

The soup, ideal for weight loss

Although we’re going to focus on miso soup, actually most soups – if we prepare them with our head – are ideal for weight loss. In this regard, some studies have linked low weight to regular soup consumption. Other research has shown that eating this dish can reduce hunger and reduce its appearance. This could be due to the fiber contained in the soup itselfwhich increases the feeling of satiety by delaying gastric emptying, that is the speed with which the stomach empties after eating.

In addition to all this, eating soup helps maintain a good level of hydration, which is essential for both health and maintaining adequate body weight. In fact, studies have shown that drinking water helps you lose weight because accelerates metabolism by 24-30%.

Miso soup

The Japanese diet and miso soup for weight loss

Once the introductions are made, let’s go to the topic in question: miso soup, one of the main dishes of the Japanese diet.

This dish is usually made up of miso paste (a condiment consisting of a flavoring paste, based on soybeans or cereals and sea salt fermented with koji mushroom)several selected vegetables and water or broth. Pasta is usually made from fermented soybeans, but we can also find a paste made from a mixture of soybeans and grains or beans.

Also, miso itself can be different:

  • white misoalso known as Shirois the most common and this miso paste is made from soybeans and rice.
  • yellow miso or Shinshu it is made from soybeans and barley and is usually fermented for a longer period than miso Shiro.
  • barley miso Also known as Mugi and, like yellow miso, it’s also made with soybeans and barley. However, unlike the aforementioned, this one is fermented for a longer time, which gives it a more intense flavor.
  • Red, brown or dark misoalso called aka miso and made mainly 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 homemade miso soup and losing weight (for two people)

Here is a recipe made by the experts of better than me:


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


  • Pour the broth into a saucepan until it begins to boil.
  • Add the garlic, ginger, and red pepper to the pot. We cover and cook everything over low heat for 5 minutes.
  • Add the chopped cabbage and carrot to the pot, then cover again and simmer for 3-4 minutes.
  • Add the miso paste and add the diced tofu.
  • We let everything cook for 4-5 minutes and that’s it.

Nutritional composition of miso soup for two people

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

There are many recipes for this soup on the internet, so you just have to dive in a little:

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 this purpose. In addition to losing weight, consuming this type of soup, essential in the Japanese diet, can reduce the risk of mortality from cardiovascular diseases. This was shown by this study.

Furthermore, miso can strengthen our immune system as it contains probiotics naturally or added, and are essential for maintaining a proper balance of gut bacteria and bacteria improve mental health, such as anxiety, depression, autism, obsessive-compulsive disorder (OCD), and memory. They can also help reduce the severity of some allergies and improve 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 (made with vegetables and chicken, for example) that are ideal for weight loss. In fact, most are good for weight loss, with the exception of these three types:

  • soups too thick: Some of the most popular ingredients for thickening soups are whole milk, coconut cream, cornstarch, bread, cheese, egg yolks, butter and flour, ingredients that are not recommended if we want to lose weight.
  • some about: you must avoid those wines that have a very high amount of salt, which in addition to being harmful to the figure is bad for health, and its consumption is linked to numerous diseases, such as osteoporosis, asthma, kidney disease and stomach cancer. It also causes water retention and edema.
  • the very fat: We shouldn’t choose any soup that contains lard or palm fat, for obvious reasons.