How to make a delicious weight loss salad with 6 basic principles

Salad is an indispensable dish for dieters to lose weight, but many people have gained weight because of this dish. Why is there such a paradox? Learn how to make a delicious and effective weight loss salad with!

A common dieter’s mistake is adding ingredients that are high in fat and calories. Another mistake is that the portion of the salad for weight loss is not large enough or of poor quality. Because of hunger, you eat right after and can’t lose weight. shares with you 6 basic principles, helping to avoid the above mistakes to have a weight loss salad full of flavor and nutrients.

Rule 1: Choose the best green vegetables

Rule 1: Choose the best green vegetables

Green vegetables are the main ingredient in all weight loss salad recipes. Salads made with pasta and potatoes are often high in calories and fat. Legumes can bring a lot of protein and fiber to a salad, but most dieters choose different types of lettuce as their main salad ingredient because they are so low in calories. So which greens are the best?

There are many varieties to choose from and everyone likes a different style. But you should mix a sweet green and a pale, crunchy veggie for extra volume and mouth-watering pleasure.

• Soft, flavorful vegetables: Arugula, spinach, chard, watercress, mustard greens and turnips.

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• Crispy, low-calorie vegetables: American Lettuce (Icegerg), Avocado Salad (Bibb), Romaine Lettuce (Mediterranean), Radicchio, Escarole, Endive French Curly, Frisée and Corn cabbage.

Tip: Did you know how cutting vegetables also helps with weight loss? The shape of the vegetables will make the salad more attractive and easier to eat. Don’t be afraid to experiment with chopping, slicing, slicing… Check out the pictures of beautiful salads from chefs and restaurants around the world to learn!

Principle 2: Variety of colors

Principle 2: Variety of colors

In addition to green, decorate salads with colorful vegetable ingredients. Healthy vegetables come in a variety of colors. For more flavor and healthy nutrients, add vegetables of the following colors:

• Red: Diced or sliced ​​tomatoes, chopped or sliced ​​beets, chopped red onions, red bell peppers, beets, sliced ​​red potatoes…

• Oranges: Shredded or thinly sliced ​​carrots, chopped bell peppers, pumpkins, orange tomatoes, diced sweet potatoes…

• Yellow and white: Diced onion, cooked fresh corn kernels, yellow tomato, sliced ​​yellow radish, diced cassava root, sliced ​​mushrooms, chopped shallots, cauliflower, shredded white asparagus…

• Green or purple: Diced purple potatoes, chopped purple cabbage, chopped purple peppers, eggplant…

• Green: Thinly sliced ​​green onions, chopped green tomatoes, artichokes, chilled peas, broccoli, seeded, peeled and sliced ​​cucumbers, Brussel sprouts, diced celery…

Tip: Don’t be afraid to experiment with vegetable combinations. Don’t worry too much about the calories of vegetables. Most vegetables are low in calories and high in nutrients. Just cut back on starchy or sugary vegetables like beets or potatoes.

Principle 3: Adding healthy fats is an effective way to make salads for weight loss

Principle 3: Adding healthy fats is an effective way to make salads for weight loss

A salad wouldn’t be complete without a source of healthy fats. Remember that even healthy fats contain a significant amount of calories. So you need to use it in moderation!

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Here’s how to measure servings of common healthy fats for salads:

• Avocado: 1-2 tablespoons diced avocado.

• Olive: 5-10 fruits.

• Olive oil: 1-2 tablespoons.

• Nuts (almonds, walnuts…): 10-15 seeds depending on the size.

• Small seeds (sunflower seeds, chia seeds, pumpkin seeds): 1-2 tablespoons.

Tip: Measure fat before adding it to a salad using a digital scale or handy measuring spoons.

Rule 4: Add Protein

Rule 4: Add Protein

Salad and quinoa

If salad is the main course of your meal, you should include a lean protein source to build muscle. Salads with protein will help you feel full longer after eating.

Many people add deli meats to salads. But be aware that some deli meats can be high in sodium and saturated fat. Turkey, lean beef, or chicken breast are safer choices. In addition, you can add seafood such as: salmon, tuna (fresh or canned), shrimp, sardines, anchovies …

Vegetarian protein sources include quinoa, black rice, brown rice, and barley.

Tip: A serving of protein is about 85 – 112g. Adding more protein is also often accompanied by more dressing, which will also increase the calories and fat in the salad.

Principle 5: Add a little herb

Principle 5: Add a little herb

One of the best ways to add flavor to a salad is to add chopped herbs. You can use dried herbs, but fresh herbs both add a healthy flavor and are more weight loss friendly.

Try the following herbs: basil, cilantro, chives, cilantro, dill, parsley, musk, rosemary.

Tip: Fresh herbs can replace oils and sauces, thereby reducing the calories and fat in the salad.

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Rule 6: Avoid dressing

Rule 6: Avoid dressing

Replace the prepared sauce with fresh lemon juice

After you’ve added the great ingredients, the final step is to add the dressing to the salad. This is also a step that risks ruining the weight loss plan, because the sauces on the market are high in fat, calories and sugar.

Instead of drizzled with dressing or salad dressing, sprinkle a little salt with pepper and just a teaspoon of olive oil. You can also squeeze some fresh lemon or orange into the salad.

Tip: You can make your own healthy sauces from many recipes online.

Salad is a great weight loss dish, and it’s also very healthy if you eat it right. Try applying these 6 principles to your next meals and feel the results!

Reference source

The Best Salad Ingredients for Weight Loss Accessed: 1/12/2020

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