How to Use Salads for Weight Loss?l

By  | 

salads for weight loss

Whenever we hear the word salad, all that we can imagine are raw, unsavory chunks of fibre- sure shot, quick and guaranteed weight loss! But is it really that boring and that easy? Let us dig deeper into our salad bowls.

See More: Eating Raisins To Lose Weight

Salads for Weight Loss:

Salads: Simple and Easy:

Salads are considered the best meals to ensure that, we consume lesser calories and feel fuller after each serving. Fruits and vegetables are high fibre nutritive bounties from Mother Nature. But not all vegetables and fruits are beneficial for weight loss. Vegetables like corn, avocado, peas, squash and fruits like banana are wonderfully packed with essential nutrients but are also responsible for adding bulk to our bodies. So a salad isn’t as easy as tossing anything edible.

A basic chicken salad, made with iceberg lettuce, cheese, 1 cup of chicken breast, candied walnuts, diced avocado and 2 tbsp. of ranch dressing ends up as a meal containing between 800- 1,000 calories with minimal vegetables and significant amounts of fat. Whereas a tofu salad in canola oil dressing and leafy vegetables will be worth 200-300 calories with manageable amount of fats. Just like any food, you must control portion sizes and consider the calories and fat in the ingredients you put into your salads to enhance your weight loss efforts.

Balancing the Mix: Ingredients:

Wondering what to put in? Let us break down the components that we aim to achieve through our salads. A balanced bowl of will ideally contain the following groups of ingredients:

• Dark leafy greens, e.g.: rocket lettuce, baby spinach, arugula and watercress

• Watery vegetables, e.g.: sprouts, cucumbers, tomatoes, cooked green beans, bell peppers and onions.

• Protein, e.g.: chicken breast, salmon, beans or tofu.

• Carbohydrates, e.g.: beans, corn, peas or raisins.

• A dash of taste with high calorie ingredients in very meager amounts. E.g.: an avocado, sunflower seeds, candied nuts and low fat cheese to name a few.

• Heart-healthy dressings with olive oil, seasoning and an acid such as balsamic vinegar/ citrus juices, etc.

Getting the right mix of these ingredients is the key. A high fibre, nutrient packed, salad can leave you fuller for hours. A meager serving, however, will make your hunger pangs get the best of you. So eating very less is not the solution. Any component that you miss out on will deplete you of your satisfaction at the end of the meal. So we need to learn the tricks.

See More: Flax Seeds For Weight Loss

Tricks of the Bowl:

Go lean on the protein portions since they are bound to contain some fats, especially if these are animal proteins. Opt for fresh white meat and avoid red meat in your salad. This excludes any sort of processed meat.

Don’t stick to the same greens day in and day out, include fruits in your salad to eliminate monotony. Adding different flavours not only enhances taste, but also adds texture to your palate. However, avoid adding too much cheese else it robs the purpose of weight loss.

Vitamins A, D, E, and K—are fat soluble, so our body doesn’t absorb these nutrients unless accompanied with fats. Moreover unsaturated fatty acids can help melt belly fat and make your salad more filling. So mix olive oil with vinegar for best results.

White bread has no nutrients and is fast absorbing. It also puts on a high glycemic load, i.e., it causes a sharp spike in blood sugar levels. So avoid putting croutons on your salad. Also ignore candied fruit and nuts on a daily basis, since they are merely high on sugar and have no fruit value. Try quinoa or brown rice instead.

A salad only diet can make you lose weight very fast. But that doesn’t always have to be a cold, light bite! It can be anything you want to be. Customise your salad based on your own weight loss goals and see the results. The biggest benefit of eating salads is that it helps flush out toxins faster from our body. It’s time we ate healthy.

See More: Benefits Of Fenugreek Seeds For Weight Loss

Images Source: 1, 2.