2023-09-04 13:36:33
Would you like to lose weight with salad and avoid hidden calorie bombs? Here you can find out which ingredients belong in your weight loss salad and what should not go in the bowl. Different types of lettuce are just as important as a good oil and a lean source of protein. Cereals and pseudocereals make the salad a filling meal, fruits provide variety and seeds give the right bite.
In the clip: Not as healthy as you thought? Hidden calorie bombs are lurking here
Salad Diet: This is how you put together the perfect salad for losing weight
Salads are a popular choice when it comes to losing weight and eating healthy. Ideally they are low calorie, high in fiber and packed with valuable nutrients. But not all salads are suitable for losing weight – they often hide many calories in dressings, toppings, and the like. We’ll show you what to look out for and how to put together the perfect, crunchy and delicious salad to help you lose weight.
A mix of different types of green lettuce creates volume
The basis for a healthy weight loss salad is a mixture of different types of green lettuce. The volume of the salad is increased by using different varieties, which leads to a pleasant feeling of fullness. To get the most out of the different types of lettuce and benefit from a variety of vitamins and minerals, it is advisable to mix them and ideally garnish the salad with herbs like cilantro, basil, and parsley. These herbs not only give the salad more flavor but also provide valuable antioxidants that protect cells from free radicals. For example, choose a combination of arugula, spinach, lamb’s lettuce, and lettuce, but also include bitter varieties like radicchio, endive, or chicory. These are low in calories and contain lots of fiber and important nutrients such as vitamin A, vitamin C, and vitamin K.
Fruits provide healthy vitamins
Adding fresh fruit to your salad not only adds flavor but also more vitamins and antioxidants. Berries such as strawberries, raspberries, or blueberries are a good choice as they are low in calories and rich in vital substances – they are true superfoods. Orange or grapefruit pieces are also ideal for giving your salad a fruity kick.
A stunning combination:
Raw food makes you full
When it comes to filling you up, you can’t beat raw food. Raw vegetables like carrots, cucumbers, tomatoes, beets, bell peppers, fennel, celery, and radishes are low in calories and high in fiber. They add bulk to your salad without adding a lot of calories. Cut them into thin slices or strips to give the salad a crunchy texture. Remember: the more colorful your salad, the greater the range of vitamins and minerals it contains.
By the way: Many types of vegetables are ideal for a diet – lose weight with cucumbers or lose weight with celery, for example.
Lean sources of protein fill you up
Protein is an important part of a balanced diet and also plays a crucial role in losing weight. By adding lean protein sources to your salad, you’ll improve your feeling of fullness and maintain your muscle mass. This is important because the more muscle mass we have, the more calories we burn. With more muscles, the basal metabolic rate increases, i.e. the amount of calories required daily. Grilled chicken, lean beef, shrimp, or boiled eggs are excellent options for a protein-rich salad. Vegetarians and vegans can choose tofu and legumes such as chickpeas, beans, and lentils. They deliver important amino acids and keep you full longer. Choose one or two protein sources. A good portion is 120 to 150 grams. This corresponds to two eggs, for example.
Dressing with healthy oil
The dressing is often the critical point where many salads fall into calorie traps. Ready-made (low-fat) dressings from the supermarket are often loaded with added sugar or artificial additives. Instead, make your own dressing with healthy oil, lemon juice, salt, and any other spices of your choice. Olive oil, avocado oil, or linseed oil are good options as they contain monounsaturated fats, which are good for health. Avoid using too much dressing as it increases calorie intake. One to two tablespoons should usually be enough to flavor your salad.
All about the right oils:
Salad as a main course: Which filling ingredients are allowed?
If you’re going to enjoy a salad as a main course, it’s important to add filling ingredients to ensure you’re getting enough energy. Grain products such as whole wheat pasta, bulgur, and couscous are good options as they contain fiber and complex carbohydrates. Among the gluten-free varieties are quinoa, rice, buckwheat, millet, and amaranth. But also potatoes and sweet potatoes fill you up and provide long-lasting energy.
Calorie traps in salad: You should avoid these 7 things when losing weight with salad
While salads are generally healthy, it’s better to avoid certain ingredients if you’re trying to lose weight because they contain unnecessary calories. Here are seven common calorie traps:
Too much dressing: Dressings can be high in calories, especially creamy ones like ranch or caesar. Use dressings sparingly and choose low-fat or homemade options.
Fatty croutons: Croutons add a crunchy texture to salads, but they’re often loaded with fat and calories. Look for low-fat alternatives – for example, use a small amount of toasted whole wheat bread.
Large amounts of nuts & seeds: Nuts and seeds are healthy and nutritious ingredients, but they’re also high in calories. Watch the portion size and use them sparingly. For example, sprinkle just half a handful of toasted almonds or cashews over the salad.
High-fat cheese: Cheese adds flavor to your salad, but varieties like camembert, brie, mountain cheese, or cheddar are high in saturated fat. Instead, use low-fat cheese varieties like feta and mozzarella and sprinkle just a small amount over your salad. Cottage cheese is also a good source of protein for weight loss.
Fatty meat: If you want to add meat to your salad, choose lean options like grilled chicken or turkey breast fillet. Avoid high-fat meats like bacon or salami.
Tuna in oil: Tuna is a good source of protein, but the oil version has extra calories. Choose tuna in water instead.
Too much bread as a side dish: Do you like to eat bread as an accompaniment to your salad? This quickly increases calorie intake. Avoid eating too much bread, especially white bread or bread rolls. If you want to add bread, choose whole grain varieties, and it’s best to stick to one slice. Also, avoid butter or oil on the bread. Not every salad is suitable for losing weight. You should also pay attention to what is eaten with the salad. It is best to enjoy your salad with just one slice of bread or to do without it altogether.
Salads are also often a popular side dish when barbecuing in summer – we have a few tips for you so that you can also spend cozy barbecue evenings during the diet: Healthy barbecuing: The best diet tips for low-calorie barbecuing.]
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