Leafy salads are practically the poster children for drab, boring diets. Most dieters assume that greens and vegetables, easy on the dressing are a necessary evil when it comes to weight loss. Fortunately, salads can be flavorful, packed with nutrients and variety and a helpful way to curb bad eating habits and choose a healthier way to diet. A salad diet is one of the healthiest ways to lose weight, as long as it is done the proper way.
Versatility
Salads have come a long way from the heads of iceberg lettuce and shredded carrots that have previously been the standard. A salad weight loss diet is effective because it allows versatility in the diet. Any number of toppings and low-fat dressings can be employed to change the routine, making a person more likely to stick to the diet over a diet where he is stuck eating only one type of food or taking one weight loss supplement.
Portion Size
Portion size is key when it comes to a salad weight loss diet. "Health" magazine recommends that a plate is divided into fourths. Three quarters of the plate, no matter what size, should be filled with dark, leafy greens as the base of the salad. The other quarter should be healthy toppings that have health benefits. This quarter rule can stop a person from loading hid plate too much with unhealthy toppers that will stall weight loss and increase caloric intake.
Toppings and Dressings
A salad is only as healthy as the toppings and dressings that you add to it. When on a salad weight loss diet, you want to maximize flavor without maximizing calories. The Diet Channel recommends lean proteins like grilled chicken or fish, along with healthy fats like unsalted nuts, avocado and olive. You can indulge in cheese, but choose low-fat or fat-free to keep the calorie count down.
When it comes to dressings, it is recommended to avoid rich, cream-based types, like Thousand Island and ranch. Instead, a person should choose simple vinaigrettes and oil and vinegar mixes to add flavor without fat, and stick to less than a tbsp. for each salad.
Appetite Suppression
Even if eating salad for every meal is not a person's main form of weight loss, she can use salad to her advantage as part of a diet program. MSNBC reported that those who ate a small plate of salad before a meal ate 100 calories less of their regular meal following the salad. Preparing a small salad before the meal is a small way to increase vegetable intake, and to help suppress appetite when eating heavier fare.
Tips
Remembering the right way to eat salad will help a person with weight loss even more. Remember that why salad is meant to be a low-calorie food to help lose weight, adding healthy options like walnuts, chicken and berries to a salad will increase fiber and protein intake, keeping a person feeling fuller longer. In general, the more color a fruit or vegetable has, the more nutrients is has, reports The Diet Channel It is best to select dark greens like spinach over iceberg lettuce for extra fiber.
Member Comments