During a diet, you always want to eat and diversify your diet. On a mono-fast you can’t even dream about this, but other nutritional systems designed for weight loss suggest actively including salads in the diet, which can quell the surging appetite. They are well digestible, satiate for a long time, are mostly low-calorie, and most importantly, you can choose different recipes for every day, with which you won’t get tired of any menu. All that remains is to learn how to prepare them correctly and use them just as competently.
Benefit
By including salads in your diet, you speed up the weight loss process due to:
- their low calorie content;
- cleansing the body;
- quick and long-lasting satiation, which dulls hunger between meals, allowing you to refrain from unwanted snacks;
- acceleration of metabolism;
- burning fat and maintaining muscle mass (if the appropriate ingredients are present in the composition);
- improved digestion thanks to fiber;
- enriching the body with vitamins, amino acids and minerals;
- minimal risk of going off the diet, since the diet will be varied and not boring.
A pleasant bonus of losing weight on salads will be the improvement in the condition of the skin and hair, which will also benefit a little from their vitamin composition. Fresh fruits, berries, vegetables and herbs will strengthen the immune system and improve the functioning of internal organs. Healthy unsaturated fats in nuts and olive oil will tidy up the nervous system. Proteins (mushrooms, meat, fish, eggs, legumes) will help keep muscle fibers intact, which are usually used as sources of additional energy instead of fats.
Origin of the name. The word “salad” is of Latin origin: “salata” translates as “salty.”
Calorie content and food balance
Any product has calorie and energy value. Even if you eat the lightest low-calorie salad recipes, you need to count the amount of calories. To correctly calculate how much you need to eat, you should take into account energy costs - physical and mental labor during the day.
Most professions associated with active or heavy physical labor are becoming a thing of the past. Nowadays, sedentary mental work dominates, causing metabolic disorders and early atherosclerosis. To prevent obesity and other problems, it is worth adjusting your diet in time and monitoring your nutrition. The most delicious dietary salads with balanced ingredients help with this.
Nutritionist's comment:
It is important to control the amount of food you eat. With a lack of even the highest quality food, maladjustment diseases begin - the functioning of the immune system worsens, metabolism slows down, and digestion is upset. Even the nervous system can be affected. Excess food also negatively affects the functioning of the body, causing obesity, diabetes and high blood pressure. Abuse of fats and fast carbohydrates leads to shortness of breath and weight gain. A specialist from Elena Morozova’s clinic will help you correctly and competently calculate the required amount of calories consumed.
Kinds
What recipes are best for weight loss? It all depends on what diet you follow and what the main cause of excess weight you have to eliminate.
Low calorie
These are considered salads, the calorie content of which does not exceed 100 kcal per 100 g of dish. They fit perfectly into any low-calorie diet.
Protein
These salads include chicken, fish, seafood, eggs or legumes. Their main purpose is to prevent the breakdown of muscle fibers when the body seeks new sources of energy when daily caloric intake is reduced. Recommended for weight loss on protein diets and intense training.
Fat burning
The main ingredients are hot spices and herbs, citrus fruits, pineapples, avocados, ginger, cinnamon, broccoli, garlic, celery, kelp. They contain substances that break down and remove adipocytes from the body. By including a fat-burning salad in your diet every day, you can significantly speed up the weight loss process.
Cleansing
If you need to lose up to 5 kg and you haven’t cleansed your body for a long time and haven’t given it fasting days, you need a cleansing salad (the most famous is the Brush). With its help, you can remove deposits and toxins that have accumulated there from the intestines. Many fresh vegetables have diuretic and laxative effects, so they will free you from everything unnecessary, including extra pounds.
Considering that losing weight is a long process, the most correct option is to alternately use all types of dietary salads in order to burn fat, cleanse the body, and preserve muscle mass.
Through the pages of history. The first salads appeared in Ancient Rome, when garden greens were mixed with honey, pepper and salt.
Reviews from those who have lost weight
You can leave your diet salad recipes for weight loss, results and reviews in the comments below, they will be useful to other users!
Kira:
I liked losing weight on salads - a very varied diet with many ingredients, you can choose vegetables and fruits according to the season. The body is supplied with vitamins, cleansed, the immune system is strengthened, and the weight goes off. The maximum duration of the diet I followed was a month, during which time I lost 7 kg and learned a lot of healthy food recipes. I have 3 children and a husband, a huge advantage of a salad diet is that they suit everyone in my family.
Angelina:
Salads are just the perfect food option for me. Meat ones do not need a hot dish or a side dish, fruit ones fill you up for a long time and perfectly replace unhealthy sweets. There are many different recipes on the Internet and in cookbooks. Globally, we can say that I eat salads for life, this allows me to keep my weight normal. A couple of years ago my weight was 84 kg, now it’s 62. My favorite salads are squid and other seafood. They go great with eggs and yogurt or sour cream; I also put a lot of green onions and cucumbers in them.
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Recommendations
Grocery list
Not all salads can be included in a diet for weight loss. They should contain only healthy, low-calorie products that have additional effects such as diuretic, laxative or fat burning. Similar ingredients include:
- greenery;
- nuts;
- vegetables (only potatoes are boiled, all the rest are fresh);
- olives;
- berries;
- mushrooms;
- fruits, dried fruits;
- lean meat (mostly chicken breast, boiled without skin in salted water);
- boiled eggs (give preference to whites);
- fish fillet;
- seafood.
Prepare salads mainly from simple products, not exotic ones. Nutrition experts have long recommended eating only what grows in your area. Therefore, if you are wondering what to choose: squid or cabbage, choose the latter option. It will be more beneficial for digestion, which means it will help you lose weight faster.
How to process them?
- Preference is given to fresh products.
- Fruits, vegetables, berries, herbs are thoroughly washed.
- All fatty pieces are removed from the meat, and the skin is removed from the poultry.
- If they must undergo heat treatment, then it should be boiling in unsalted water. As a last resort - baking or stewing, but not frying.
How to dress salads when losing weight
Can:
- extra virgin olive oil;
- unrefined sunflower oil;
- sour cream 10% (once a week);
- low-fat Greek yogurt;
- balsamic, wine or apple cider vinegar;
- concentrated or slightly diluted lemon juice.
Even with these dressings you need to be extremely careful: oils - no more than 15 ml per day, so as not to exceed the daily calorie intake. Vinegar and lemon juice can cause heartburn. It's best to change them daily and keep track of the amount used.
If you’ve already tried everything from this list and are pretty tired of it, just below you will find several recipes for low-calorie dietary dressings that will give your salads a unique taste without adding extra calories.
You cannot refuel:
- mayonnaise;
- fat sour cream;
- store-bought sauces;
- soy sauce.
Lifehacks
If the salad contains carrots, be sure to add oil to it, as they contain a large amount of fat-soluble vitamin A.
It is better to prepare vegetable salads for breakfast, with olive oil for lunch, and protein salads for dinner (with fish, chicken, seafood). For lunch and afternoon snacks, leave the fruit ones.
As you know, when losing weight, it is undesirable to add salt to dishes. Salads are no exception. If they seem bland without it, add dry garlic, mustard seeds or spicy seasonings, and their taste will change for the better.
It is better to place the dishes in a heap on lettuce leaves, decorate the top with chopped herbs (dill, basil, parsley, cilantro, onions), crushed nuts or fresh berries. This design will definitely not allow you to fall off even the most strict diet.
Fruit salads are best used for snacks to satisfy your hunger and brighten up your daily diet. They are easy to prepare: there is no need to cook anything, all ingredients are cut into large pieces, and only unsweetened yoghurt can be used for dressings. Another advantage is the large number of variations. The fruits go well together. Mix everything you find at home and your low-calorie dish is ready!
Even if you really liked some diet salad, don’t get hung up on it. Remember: the key to healthy weight loss is a varied diet. No matter how useful the Brush is, its ingredients cannot contain all the beneficial substances necessary for the normal functioning of the body. Therefore, try to cook something new every day, change ingredients, experiment.
With the world - one by one. The most expensive salad in the world, called Florette Sea&Earth, cannot be called low-calorie, although it is an ideal protein dish. It is served in Oxford. It consists of snow-white beluga caviar, lobster, lobster, Cornish crab, grated truffles, asparagus, floretta leaves and potatoes. The dressing is made from ground red pepper and the highest quality olive oil. Cost: $1,000.
Dietary salad dressings
Oily
All salads are allowed to be seasoned with cold-pressed oils: olive, sesame, flaxseed, amaranth. If you like garlic, you can chop it, add it to the oil, and add salt to the mixture. It promotes weight loss because it speeds up metabolism, blocks the feeling of hunger and lowers cholesterol levels in the blood.
Lemon
Fresh lemon juice is considered the most dietary dressing for vegetable salads, meat and fish dishes.
With soy sauce
Salads can also be seasoned with soy sauce with:
- vinegar;
- lemon juice;
- olive oil;
- garlic
Made from natural yoghurt
Low-fat yogurt is considered an excellent alternative to mayonnaise and full-fat sour cream. Its taste can be brightened with the help of finely chopped herbs, spices, herbs, seeds, garlic or finely chopped onions.
Diet Nutella for fruit salads
Nutella according to Dukan can be a dressing for fruit salads or a filling for diet pancakes.
It is prepared like this:
- 3 tablespoons of milk powder are mixed with sweetener and a teaspoon of cocoa;
- Pour the mixture into a bowl, pour in 150 ml of low-fat milk and cook over low heat until thickened, stirring continuously.
Best Recipes
Calorie content of salads in brackets is indicated per 100 g of ready-made dish.
Dietary dressings
With butter
Mix 100 ml of high-quality olive oil (cold-pressed only), 10 ml of apple cider vinegar, squeezed juice from ½ lemon. Reveals the taste of vegetables in a new way.
Italian
Mix 100 ml of Italian olive oil (cold pressed only), 10 ml of wine vinegar, 10 g each of oregano, basil and marjoram (all spices - dry), 1 crushed or grated garlic clove, ground pepper (quantity and type - to taste ). Suitable for green salads.
Aioli
Mix 100 ml of any vegetable oil, juice squeezed from ¼ lemon, 1 hard-boiled yolk mashed with a clove of garlic, ground pepper and any other seasonings (amount to taste). Beat until smooth. The sauce is reminiscent of homemade mayonnaise and perfectly complements poultry and seafood.
After preparation, all dressings should be stored covered in the refrigerator for no more than 1 week.
Protein salads
With Chiken
- "The Little Mermaid" (109 kcal)
Cut into strips 200 g of squid (boiled or canned) and chicken fillet cooked without salt, 1 peeled apple. Place the onion into half rings. Mix all. Season with ground pepper (black/red) and low-fat sour cream.
- "Mercury" (91 kcal)
Place 250 g of chicken breast cooked without salt and 100 g of cucumbers into strips. Roughly chop 150 g of thoroughly washed prunes. Grind 1 onion, 2 egg whites, 50 g boiled champignons. Mix all ingredients. For spices, ground pepper (black/red) is suitable. Season with low-fat sour cream.
- “Ladies' whim” (103 kcal)
Place 200 g of chicken fillet cooked without salt into strips. Cut 100 g canned pineapple into cubes. Grind 1 boiled egg. Crush 4 cloves of garlic. Mix all ingredients. For spices, ground pepper (black / red / mixture) is suitable. Season with unsweetened yoghurt without additives. Top with 50 g of grated hard cheese and a few cranberries.
- “Model” (69 kcal)
Roughly chop 200 g of chicken fillet cooked without salt, 200 g of broccoli scalded with boiling water, 100 g of fresh cucumbers. Mix. No spices required. Any gas station will do.
- “Chicken Bob” (68 kcal)
Roughly chop 100 g of chicken fillet cooked without salt, mix it with 100 g of canned beans. Cut 100 g cherry tomatoes into quarters, chop 1 onion. Mix. Ground pepper (preferably black) is suitable for spices. Fill with any oil. When it comes to garnishing greens, give preference to dill.
With cottage cheese and vegetables (70 kcal)
Recipe for the Dukan Diet. 50 g of fresh cucumbers, straight with peel, are passed through a coarse grater. 50 g celery stalks, cut into pieces. 50 g cherry tomatoes - into halves. Mix the vegetables, add 200 g of coarse-grained low-fat cottage cheese. For the dressing, mix 5 ml of balsamic vinegar, the same amount of olive oil, hot ground pepper (a pinch), chopped onion feathers and parsley.
With tuna (125 kcal)
Coarsely chop 100 g of fresh tomatoes. Place a small onion into half rings, mix them with tomatoes and place on lettuce leaves in the first layer, lightly sprinkling with ground pepper (any kind). Cut 100 g of green beans into halves, after boiling them - this is the second layer. Drain the can of tuna. Mash the fish with a fork (100 g) - place it on top. For dressing, Dijon mustard, olive oil and balsamic vinegar are mixed in arbitrary proportions in a separate container. It is poured from above. The layers do not mix with each other.
Greek dietary (130 kcal)
All ingredients are cut into large cubes: 250 g of boiled chicken fillet, 150 g of fresh vegetables: cucumbers, bell peppers and tomatoes, 100 g of feta cheese. Pitted olives (100 g) are cut into halves. All ingredients are mixed and flavored with an arbitrary amount of oregano and rosemary. Natural olive oil is used as a dressing.
Cleansing
From cabbage
- The famous “Brush” (33 kcal)
Fresh white cabbage is finely chopped and squeezed until the juice is released. Fresh beets and carrots are grated on a coarse grater. All vegetables are mixed in equal quantities. No refueling required.
- From fresh cabbage (65 kcal)
Chop fresh white cabbage and squeeze it with your hands to release abundant juice. Grate fresh beets. Mix them in a ratio of 3 to 1. Fill with oil.
- From Chinese cabbage (98 kcal)
Shred a quarter of the Chinese cabbage. Cut red bell pepper (1 pc.) into strips. Roughly chop 2 blanched tomatoes. Chop a bunch of fresh arugula. Mix everything, sprinkle with lemon juice.
- From broccoli (97 kcal)
Recipe from the Dukan diet for weight loss at the “Alternation” stage. Cut 200 g of broccoli into florets. Place in a bowl over lettuce leaves. Cut 100 g 12% feta cheese into small cubes. Sprinkle them over the cabbage. Pour 100 ml of low-fat yogurt on top and sprinkle with dill. Do not stir.
From carrots
- From carrots and apples (35 kcal)
Both ingredients are passed through a grater in equal quantities. There is no need to peel the apple (just remove the seeds and core). Mix. Leave for half an hour to release the juice - it will become a natural dressing.
- From carrots and beets (30 kcal)
One of the variations of the famous “Brush”, only without cabbage. This salad has a clear advantage: the laxative and diuretic effects are more pronounced, but without bloating and flatulence as side effects. Both fresh vegetables are passed through a grater and mixed in equal quantities. No dressing or seasoning required.
Fat burning
From avocado
- “Tender cherry” (81 kcal)
Cut 10 cherry tomatoes into halves. Peel 1 avocado and cut into small cubes. Chop the basil. Mix. Season with ground black pepper and dry spices to taste. You can season with balsamic vinegar or olive oil.
- “Sports” (92 kcal)
Peel 1 avocado and cut into small cubes. Boil 150 g of peeled shrimp. Cut 50 g of celery (stems) into thin strips. Grind 20 g of leek. Crush a few cloves of garlic (amount to taste). Mix. Pour in 15 ml of wine vinegar. Place in a mound on lettuce leaves. Top with chopped parsley.
- “Light” (96 kcal)
Peel 1 avocado and cut into small cubes. Roughly chop 150 g of tomatoes and cucumbers. Grind 1 onion. Sprinkle with any herbs, season with ground pepper (black / red / mixture). For dressing, take 10 ml olive oil and lemon juice. Mix everything.
From celery
- From stalk celery (103 kcal)
Roughly chop 100 g of tomatoes and celery stalks. Peel ½ ripe avocado and cut into small cubes. Mix. Sprinkle with lime juice.
- From celery root (98 kcal)
Grind 200 g of peeled celery root. Cut 3 bell peppers into strips. Boil 200 g of champignons, put them into thin slices. Crush 5 garlic cloves. Mix. Any ground pepper will do as a spice. Refueling - based on your own preferences.
- From celery and apple (75 kcal)
The recipe is recommended for stage 3 of losing weight on the Dukan diet. Chop fresh white cabbage, squeeze it with your hands to release abundant juice (200 g). Cut celery stalks (150 g), bell pepper (50 g), peeled apples (100 g) into strips. Mix. Sprinkle with lime juice. Sprinkle grated low-fat cheese (no more than 50 g) on top and garnish with parsley.
Fruity (43 kcal)
Cut 4 juicy peaches into quarters, 200 g strawberries into halves. Peel the apple and cut into small cubes. Mix and pour in 150 ml of unsweetened yoghurt.
What to fill with
The choice of salad dressing plays a huge role - mayonnaise and any fatty sauces based on cream and homemade sour cream are prohibited on the diet. For sauces, it is better to use light and low-calorie products with the addition of spices, herbs, lemon juice, etc.
Olive mustard dressing
A piquant dressing based on cold-pressed olive oil is perfect for vegetable salads. Components:
- olive oil – 1 tbsp. l.;
- lemon juice – 3 tbsp. l.;
- salt, ground pepper - add to taste;
- mustard powder – 0.5 tsp.
All ingredients should be mixed thoroughly. The prepared mixture for dressing dishes can be stored in the refrigerator (the best option is to use a glass container).
With vinegar
A sour option that perfectly adds the taste of fresh herbs. Required Products:
- lemon juice – 25 ml;
- liquid honey – 2 tsp;
- wine vinegar – 1 tsp;
- table salt - add to taste.
This dressing should be mixed immediately before serving the salad. It perfectly complements dishes with tomatoes, bell peppers and cheeses.
Kefir with herbs
The most delicate dressing is suitable for any vegetable salads. To prepare it you will need:
- low-fat kefir – 100 ml;
- greens - a small bunch:
- sea salt - a pinch.
Wash the greens and carefully chop them with a sharp knife. Next, all ingredients must be thoroughly mixed. If desired, you can add a little chopped garlic for a spicy taste.
Yogurt with mustard
The light yogurt-based sauce can be made ahead and stored in the refrigerator for up to 3-5 days. Ingredients:
- natural yoghurt (without sweeteners) – 250 ml;
- mustard – 1 tsp;
- apple cider vinegar – 1 tsp;
- dried dill – 0.5 tsp;
- dried parsley – 0.5 tsp.
First, you need to beat the mustard together with yogurt using a blender. Next, add the remaining ingredients and mix well. The dressing should sit for a couple of hours in the refrigerator.
Garlic
A piquant salad dressing will help diversify the taste of your usual dish during a diet. Required Products:
- natural yogurt – 250 ml;
- garlic – 2-3 cloves;
- olive oil – 1 tbsp. l.;
- salt - a pinch.
Peel the garlic and then chop it in any convenient way. Next, mix the ingredients and wait about 2 hours to get a rich taste.
Tuna with vegetables
To prepare it you will need 260 grams of tuna, the same amount of tomatoes, 50 milliliters of olive oil, two tablespoons of lemon juice, the same amount of wine vinegar and a head of red onion. The salad is prepared as follows:
- mix lemon juice (or vinegar) and oil in one bowl;
- cut the onion into halves and marinate it in the previously prepared mixture;
- Mash the tuna pieces with a fork and drain the resulting oil;
- Next, cut the tomatoes into small slices;
- mix all the ingredients in one bowl, thus preparing the salad.
Caesar
To prepare this famous and light salad you will need 100 grams of chicken breast, 100 grams of Iceberg lettuce leaves, four quail eggs, a tablespoon of grated cheese, homemade crackers. The cooking recipe is as follows:
- leave the chicken breast to cook until it is completely cooked;
- for croutons, finely chop any bread and place in the oven until cooked;
- Wash the salad leaves, dry them completely and tear them into small pieces by hand;
- cut tomatoes into cubes or small slices;
- Boil the quail eggs and divide them in the same way as the previous product;
- grate some cheese on a fine grater;
- Cool the finished chicken breast and cut into small pieces;
- Mix all the previously prepared products (including crackers) in one bowl and sprinkle cheese on top.
