Salads are probably the most confusing dietary food. Some people make salads for losing weight but instead gain some. It happens because of the wrong ingredients chosen. And mind it, salads don’t only mean uncooked food or leaves and a bland bowl of vegetables; they can be much better, rich in taste and in nutrients. Read on to know more about salads and weight loss.
Why salads are apt for weight loss?
Salads are prepared according to their purpose. Let’s make it simple; it is prepared with the ingredients that are required for either weight loss or gain. Like high protein and fiber ingredients will be added for a weight loss salad.
Some of the ingredients a weight loss salad must have are:
Ingredients rich in protein, protein satiates hunger fully and keeps you full for a longer time, and helps you build muscles for strength. Salmon, chicken breast, tuna, boiled eggs, beans are some options to add lean protein to your salad
Colored vegetables like bell peppers, tomatoes, shallots, and mushrooms. They are rich sources of minerals and vitamins.
Healthy fats are necessary along with vitamins, minerals, and proteins. Nuts, pumpkin seeds, chia seeds, olive oil, avocado, sunflower seeds can be added as toppings.
Right herbs, fresh and seasonal would be more beneficial than the dried ones.
Fiber-rich food that helps you stay satisfied for a longer time, helps prevent binge eating. Also, the fiber-rich foods are low in calories, so it’s a win-win!
Carbohydrates boost your energy levels! Whole grains, sweet potato, pumpkin.
Healthy dressings, you can find salad dressings in stores or olive oil, and seasoning with herbs is the best option to go for.
Let us make some tasty weight loss salads.
1.Spinach and Cabbage salad.
It requires minimum to low cooking and is easy to make.
Ingredients
- ½ cup shredded spinach leaves
- ½ shredded cabbage
- 2 tablespoons chopped walnuts
- ½ cup grated carrots
- 2 teaspoon lemon juice
- 1 tbsp finely chopped garlic
- ¼ tsp mustard powder
- ½ tsp black pepper
- Salt to taste
How to make
Wash the veggies, chop them as mentioned.
Add all the ingredients to a big bowl, toss it thoroughly add a dressing of olive oil, and season with herbs.
Ready to serve!
2.Watermelon salad
Watermelon is hands down the best ingredient for hydrating as well as weight loss. This salad gives you both and refreshes too!
Ingredients
- 1 small red onion
- 1 big bowl of watermelon, diced
- Parsley
- Fresh mint
- 3-4 tbsp extra virgin oil
- 100 g pitted black olives
- Black pepper
- 250 g feta cheese
- Lime juice
How to make
Slice the onions and soak them in lime juice.
Mix ingredients in a big bowl and add the feta cheese in big chunks.
Drizzle olive oil and black pepper and salt to taste.
3.Greek salad
Greek salad is called the celebrity of salads. Its a popular one and most beginners know just this one as a weight loss salad
Ingredients
- 6 tbsp freshly squeezed lemon juice
- 2 cloves garlic, minced
- 1 cup extra-virgin olive oil
- 2 tbsp kosher salt
- 2 tsp oregano
- 5 cups romaine lettuce, trimmed of tough stems, chopped
- 1 cup olives (calamata)
- Feta cheese
- 1 English cucumber, deseed, trimmed, and cut in chunks
- Cherry tomatoes, cut in halves
- 1 small red onion, cut in ½ inch wedges and soaked in cold water for 5 mins
- 1 green pepper, trimmed, seeded, and diced.
How to make
Mix lemon juice, garlic, salt and oil in small bowl.
Add oregano and pepper to taste.
In another large bowl, add cabbage and toss light dressing.
Add the onions, peppers, olives, cheese, cucumber and tomatoes.
Ready to serve!
4.Vegetable and sprout salad
Ingredients
- ½ cup boiled black gram, moong, and kidney beans.
- 1 cup capsicum, 1 cup chopped lettuce, 1 tbsp lemon juice
- 1 tbsp spring chopped onions
- ½ cup low-fat curd
- Salt and pepper to taste
How to make
Mix curd, lemon juice, salt and pepper to taste in a bowl and keep aside.
Take a larger bowl and toss in all the other ingredients and mix them well.
Serve chilled.
5.Black gram salad
Ingredients
- 2 cups boiled black gram
- 1 tsp mustard seeds
- Curry leaves
- ½ tsp black pepper
- 1tbsp lemon juice
- 1 tsp oil
- Salt
How to make
Heat oil in a pan, add mustard seeds and curry leaves.
Add the black grams, salt and pepper to taste and cook for 2-3 mins.
Its ready to serve.
Concluding it..
Salads are a great way to follow diets and gain all the necessary nutrients while shedding those extra kilos. It should be a blend of protein, carbohydrates, vitamins, and minerals to satiate your other nutrient needs for your mind and body to function.
Thanks.
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