Lose Weight Eating Salads: Considerations And Recipes

In general, when starting a diet to lose weight, it is usually recommended to include more vegetables, especially in salad. Losing weight by eating salads would be, it seems, a good way to lose weight while gaining health.

The exquisite mixture of vegetables, legumes and fruits not only provides us with the vitamins and antioxidants that the body needs, but also helps us to establish a healthy and adequate diet and to lose weight week by week.

Salads are the perfect dish to go getting it day after day. You will have the right dose of fiber, few calories, good hydration and adequate energy. With a little imagination and time you can make very tasty salads. We give you ideas below.

Reasons to lose weight eating salads

They are tasty

Keep in mind that you can make all the combinations you want and change the foods. In fact, there are as many recipes as there are tastes, ideas and needs.

Its ingredients are easy to find and go far beyond lettuce and tomato. You can add vegetables, legumes, fruits, mushrooms , seeds, nuts, spices …

They are low in calories

Salads tend to fill our stomachs and we will only have about 200 calories per serving. However, these are approximate values, as they will depend on the ingredients.

Green leafy vegetables, for example, have a lot of fiber and water, so by eating them we will be hydrated. In addition, they will increase our feeling of fullness without adding calories . 

Fast and healthy food

You will hardly have to cook if you choose to lose weight by eating salads. The ingredients are easy to find. You just have to wash the ingredients well, cut them into pieces, put them on the plate and season. Keep in mind that vegetables provide a large amount of antioxidants, elements capable of preventing the development of complex pathologies. This is stated in a study published in Clinica Chimica Acta.

But, yes, you must choose your food well. Don’t include fatty sauces like mayonnaise, ketchup, etc. Avoid trans fats and look for fresh and healthy ingredients.

Complete supply of nutrients

Think that vegetables are a wonderful natural source of vitamins and minerals. Also, if you combine them with grilled turkey or a chicken breast, you will get protein.

For this reason it is important to pay attention to the composition of the salad. It is essential that you have vegetables, but also healthy fats and proteins. Instead, avoid sausages and cheeses that are too fatty so they remain healthy recipes. Remember that processed red meats have been shown to increase the risk of developing certain cancers.

The right sauce

Finally, avoid resorting to industrial sauces that are often marketed.  However, if you are one of those who needs a sauce in your salads, choose for example olive oil, apple cider vinegar, lemon and some spices.

You can season your recipes differently each day. Use mustard, pepper, rosemary, oregano, parsley, or minced garlic to liven up your dishes.

Tips to lose weight

First of all, to lose weight eating salads, we recommend that you take into account the following tips:

• To start, always choose fresh and seasonal foods.
• Prepare the salad right when you are going to eat, not overnight.
• Season it before serving and in the proper order: first the salt (if you want to add salt or its substitute), then the lemon juice (or apple cider vinegar) and lastly, the oil. If we put the oil first, it leaves a peculiar flavor that changes that of the rest of the ingredients.
• If you are very hungry, make a good base of mixed lettuces to fill you up without increasing calories or fat

• Finally, if you are adding ingredients that need to be cooked, do it before and put them cold in the salad. Some examples are green beans, kidney beans, shellfish, chicken, mushrooms, etc.

Recipes to lose weight eating salads

The quantities of these salads that we propose must be chosen by you.  Also, depending on the moment, hunger and your preferences you can vary the proportions.

Eat these salads as your main meals throughout the week.  In addition, you can accompany them with chicken breasts, turkey, tuna, etc. Finally, the ingredients used are satisfying and will help you lose weight.

Avocado salad

• Lettuce cut into fine pieces.
• Chopped avocado
• Pineapple chunks.
• Melon chunks.
• Garnish with lemon juice, olive oil, salt and pepper.

Orange Salad

• Lettuce cut into fine pieces.
• Grated carrots.
• Chopped onion.
• Oranges in small pieces.
• Black olives.
• Garnish with lemon juice, olive oil, salt, and white pepper.

Turkey and carrot salad

• Turkey breast into small pieces.
• Raw celery stalk chopped into very small pieces.
• Grated raw carrot.
• Different types of finely cut lettuces.
• Red pepper cut into thin slices.
• Garnish with orange juice, olive oil, salt and white pepper.

Red salad

• Beetroot cut into small pieces or well grated.
• Chopped or grated carrot.
• Finely chopped raw celery stalk.
• Tomatoes, chopped into small pieces.
• Raw onion, thinly sliced.
• Garnish with orange juice, olive oil and pepper.

Spinach and prawn salad:

• Fresh and tender spinach leaves.
• Cooked prawns.
• Finely chopped lettuce.
• Very small chopped garlic.
• Dressing with apple cider vinegar and olive oil. Finally, we can also season it with light mustard sauce.

Include salads in your diet

Salads are preparations that help you lose weight and improve health. For this reason, they can be consumed regularly. With them you will be ensuring the supply of fresh food.