Many people eat salad for weight loss and gain weight instead. Why? Because many of the salad ingredients they add are full of fat and calories. And worse, the weight loss salad they create isn’t big enough or satisfying enough to keep them full. So they eat again soon after and they don’t lose weight. Replacing a high-calorie, heavy metal with a healthy salad is a great way to slim down. Those are salad toppings that are packed with nutrients, full of flavor, naturally lower in fat, and properly portioned. Use this list to choose your favorite salad ingredients, then experiment at your next meal.
Choose The Best Salad Greens
The base of your diet-friendly salad should be leafy greens. Salads made with pasta and potatoes tend to be higher in calories and fat. Beans can make a great salad base as well and they are packed with protein and fiber. But most dieters will choose different types of lettuce as a salad base because they are so low in calories. Choose a few fresh spring greens for flavor and then bulk up your salad with mild, crispy greens to add crunch and volume.
Select Colorful Vegetables
In addition to greens, vegetables should be the most abundant ingredient in your diet-friendly salad. The best vegetables for a healthy salad will come in a wide range of colors. To get a variety of flavors and healthy nutrients, add roasted or raw vegetables. For example, chopped or sliced tomato, shredded purple cabbage, cold diced sweet potato, etc.
Choose Healthy Fats
Your salad probably won’t be satisfying unless you add a source of healthy fat. Of course, adding fat to your diet-friendly salad will boost the calorie count. Remember that even healthy fats are a significant source of calories. So smart dieters add them in moderation. You can try to add avocado: 1–2 tablespoons, olives: 5–10 olives
Olive oil: 1–2 tablespoons, nuts (almonds, pine nuts, walnuts, etc.): 10-15 nuts depending on size, seeds (sunflower seeds, chia seeds, pumpkin seeds): 1–2 tablespoons.
If salad is the main course of your meal, you should add a lean source of protein to get the important muscle-building benefits that it provides. You’ll also find that salads with protein keep you satisfied for a longer period of time after you eat. You may stick to turkey, lean roast beef, chicken, shrimp, or grains.
Mix In Herbs
One of the best ways to add flavor to your salad is to add chopped herbs. Of course, you can toss dried herbs onto your salad, but chopped fresh herbs are a flavorful and healthy addition to any diet-friendly meal. Try any of these herbs that you’ll easy to find such as basil, chervil, chives, cilantro, dill, parsley, tarragon, and thyme.
Skip The Salad Dressing
If you’ve filled your bowl with delicious and healthy ingredients, the last step is to add salad dressing. Unfortunately, most dressings are full of fat and calories. You may find that you don’t even need salad dressing when you fill your bowl with flavorful and savory ingredients. Just sprinkle a little bit of salt and pepper and measure just a tablespoon of olive oil then toss my salad without any other topping. Some dieters add a spritz of citrus, which adds just a handful of calories.
So, you can make your own diet salad. Prepared with the right ingredients, eating salads can not only kick up your metabolism, but also help burn calories, which in turn may help in dropping a few kilos.