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.”
Diet salad with cottage cheese
Photo: gotovim-edim.ru
A beautiful green salad will be appropriate even on a holiday table.
You will need:
1 cucumber, 100 g Chinese cabbage, 100 g celery, 1 tsp.
olive oil, 80 g cottage cheese, 1 tsp. balsamic, salt and pepper. Preparation:
Wash, peel and coarsely chop all the vegetables, mix, and place soft cottage cheese on top. Add spices and season the salad with a mixture of olive oil and balsamic.
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.
Diet salad with shrimp and avocado
Photo: homeavocado.ru
A simple and quick gourmet diet salad recipe.
You will need:
100 g shrimp, 1 avocado, 1 cucumber, 20 g cheese, 1 clove garlic, 1 lemon, 1 tbsp.
olive oil. Preparation:
Boil and peel the shrimp, cut the avocado and cucumbers and put everything in a plate. Season the salad with olive oil, crushed garlic and the juice of half a lemon.
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.
Diet salad with feta and olives
Photo: eatingwell.com
A tasty and not at all heavy salad from everything that is in the refrigerator.
You will need:
150 g feta, half a jar of olives, 1 cucumber, half an onion, 2 tomatoes, 300 g chicken, 150 g salad, 1 clove garlic, 4 tbsp.
wine vinegar, 2 tbsp. olive oil, herbs, pepper, salt. Preparation:
Chop the boiled chicken, tomatoes and cucumbers, chop the onion, lettuce, olives and feta. Pour the salad with a dressing of oil, vinegar, crushed garlic, herbs and spices.
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.
Diet salad with chicken and pepper
Photo: m.povar.ru
Prepare it with bell peppers of different colors to make it even brighter!
You will need:
160 g chicken, 160 g tomatoes, 160 g cucumbers, 120 g pepper, 40 g lettuce, 4 tbsp.
olive oil and soy sauce, salt and pepper. Preparation:
Fry the chicken in fairly large pieces and simmer it in soy sauce for a couple of minutes until soft. Chop the vegetables, place on lettuce leaves, top with chicken, salt and pepper.
Sample diet menu for one day
To lose weight, you can eat vegetable salads all day, or you can alternate them with other dishes (the main thing is that they are not fried, salty or fatty).
This is what a sample menu for 1 day looks like:
- Breakfast: carrot-apple mixture.
- Lunch: beets with cheese and sour cream.
- Dinner: tomatoes with garlic and celery in ginger dressing.
As a first snack between breakfast and lunch, you can eat 1 orange, and for an afternoon snack, eat a few dried fruits (3-4 pieces of dried apricots or prunes). You should drink clean water throughout the day (at least 1.5–2 liters of liquid per day). The recommended amount of food per day is 1.5 kg.
Diet salad with canned red fish
Photo: koolinar.ru
It is better to buy canned food not in oil, but in its own juice.
You will need:
240 g fish, 2 avocados, 5 eggs, 80 g olives with anchovy, 2 tbsp.
olive oil, salt, pepper, herbs. Preparation:
Drain the liquid from the canned food and mash the fish. Boil the eggs and cut them with avocado, olives and herbs. Salt and pepper the salad, season it with olive oil.
Diet salad with daikon
Photo: siestafood.ru
Use a Korean carrot grater - it’s much more beautiful.
You will need:
1 daikon, 1 carrot, 1 cucumber, green onions, herbs, salt, oil.
Preparation:
Grate all ingredients on a Korean grater or cut into thin strips. Add chopped herbs and green onions, salt and season with oil.
Calendula
Calendula or marigold grows in central and southern Europe and Central Asia. Cultivated as an ornamental and medicinal plant. Aboveground baskets contain resins, nitrogen-containing mucus, malic and salicylic acids. Alkaloids were found in the seeds.
Calendula is used mainly as an anti-inflammatory agent in the form of ointments and emulsions for the treatment of minor wounds, burns, and frostbite. Recently, data have been obtained on the antihypertensive and calming properties of calendula.
In cooking, calendula is used in the preparation of various salads, soups, liqueurs, drinks, pasta and other healthy and tasty dishes. Calendula is valued for its rich color and aroma.
Salad of calendula flowers, radishes and grapefruit
20 g calendula flowers 1 orange 1 grapefruit 1 avocado A handful of arugula leaves A few radish sprouts
For the sauce:? glass of orange juice 1 clove of garlic 2 tbsp. spoons of sesame seed paste 1 tbsp. spoon of agave syrup (can be replaced with regular sugar syrup) 5 pcs. calendula flowers
Preparation of the sauce: mix all ingredients and beat until smooth using a blender.
Calendula salad with potatoes
0.5 kg potatoes 100 g green onions 20 g calendula flowers For dressing: 100 g vegetable oil 1 tbsp. spoon 3% vinegar 1 tbsp. spoon of sugar Pepper, salt to taste
Beet and grapefruit salad
Photo: lifestyle.segodnya.ua
Instead of quinoa, you can take couscous or other small grains.
You will need:
125 g quinoa, 1 grapefruit, 2 beets, 3 tbsp.
olive oil, lettuce leaves, juice of half a lemon, 0.5 tsp. balsamic, salt. Preparation:
Heat the quinoa in a frying pan in half a spoon of olive oil, add 1 tbsp. lemon juice, 200 ml of water and boil. Peel the grapefruit from all membranes, and cut the baked beets into large slices. Mix the remaining oil, lemon juice, balsamic and spices and dress the salad.
Dietary salad of baked vegetables
Photo: koolinar.ru
You can cut any other vegetables to your taste.
You will need:
1 beet, 1 carrot, 1 parsnip, 1 sweet potato, 1 red onion, 40 ml olive oil, 1 tsp.
salt, 1 tsp. mustard, 1 tbsp. balsamic, 1 tbsp. lemon juice, lettuce, feta, nuts. Preparation:
Bake the beets separately in foil, and cut the remaining vegetables into large pieces with onions, salt, sprinkle with olive oil and place in the oven for 35 minutes at 200 degrees. Combine the ingredients, season and top with a dressing of olive oil, mustard, lemon juice and balsamic. Top with pieces of feta and nuts.
Did you like the post? Subscribe to our channel in Yandex.Zen, it really helps us in our development!
Diet salad with goat cheese and walnuts
Photo: toniscustomcatering.com
A great dish for a festive table to surprise guests.
You will need:
150 g arugula, 150 g grapes, 1 avocado, 100 g goat cheese, 100 g walnuts, half a red onion, 1/3 cup olive oil, 3 tbsp.
balsamic, 2 tbsp. honey, a pinch of sea salt and pepper. Preparation:
Wash the arugula and seedless grapes, cut the large berries. Chop the avocado and onion, add all the ingredients to the arugula and add cheese. Dress the salad with a mixture of olive oil, honey, balsamic and spices.
Selecting ingredients: fat burning products that can be prepared at home
There are special foods that should be used during the diet. They improve metabolic processes, normalize digestion and can speed up the natural process of weight loss.
Fermented milk products can increase levels of the hormone calcitriol, which promotes fat burning. Kefir, yogurt, cottage cheese, and spreadable cheeses have a positive effect on digestion and contain enough protein to maintain muscles. Such products can be used not only as drinks - yoghurts and kefir are great as dressings for dietary salads.
Ginger root enhances secretory processes and blood supply to stomach tissues, which helps speed up metabolic processes. The combination of essential oils in the composition has a pronounced fat-burning effect. Also, ginger not only improves metabolism, but also has a positive effect on skin condition.
Different types of cabbage (white cabbage, cauliflower, broccoli) are key helpers in the fight against excess weight. Due to their high fiber content, such vegetables help cleanse the intestines, normalize cholesterol levels in the blood and the processes of breakdown of nutrients. Vitamins and mineral components increase the energy potential of the body.
Cucumbers should be actively consumed throughout the season. This vegetable (especially in the form of small crispy fruits) has a balanced mineral composition and a slight diuretic effect. The use of this product helps remove excess moisture from the body for easy weight loss.
Celery is widely known among weight loss dieters and athletes. Its stem and root contain many essential oils that accelerate natural metabolic processes and stimulate the gastrointestinal tract. A combination of vitamins B, K, E and ascorbic acid, which help and maintain activity and vigor during the diet.
Note! Mustard and horseradish are ideal seasonings for dietary dishes. Such ingredients activate the production of gastric juice and significantly improve the functioning of the entire digestive system. Enzymes contained in horseradish root help break down subcutaneous fat.
Legumes are a valuable source of vegetable protein, which is essential for the human body every day. In the process of assimilation of protein products, the body expends a large amount of energy, which comes from the breakdown of its own fat reserves. Beans, chickpeas and peas can be consumed in the form of side dishes and additions to various dishes.
Pineapple contains a special enzyme, bromelain, which is an active substance for burning fat. Bromelain is widely found in dietary supplements and helps with weight loss. Eating pineapple in various dishes regulates appetite, helps food digest faster and reduces heaviness in the stomach.
Apples are a source of plant fiber, many vitamins and microelements. Daily consumption of this fruit helps regulate weight: the feeling of hunger is reduced, and prolonged satiety prevents overeating during low-calorie diets. Apples can be added with equal frequency to vegetable and fruit salads for juiciness and characteristic sourness.
Be sure to check out:
Dietary arugula salad with strawberries
Photo: the-challenger.ru
How do you like this unexpected turn of events?
You will need:
70 g arugula, 100 g strawberries, 100 g mozzarella, juice of half an orange.
Preparation:
Chop the arugula, cut the strawberries and cut the mozzarella coarsely. Mix all the ingredients and add fresh orange juice. Add nuts or drizzle with balsamic if desired.
Delicious and simple quick salads: 20 recipes
