That is why it is important to know what kind of salads are ideal to lose weight and combine vegetables in such a way that we do not fall into monotony, nor in the temptation to mix too many ingredients and increase the number of calories excessively. In this article, we give you a hand and we offer you a brief guide on how to prepare an ideal salad to lose weight. Take note!
Tips to make a quick salad to lose weight
Although we do not like to count calories, when it comes to coping with a weight loss diet it is important to always keep in mind where our daily calorie limits are to be ingested. Only then will we lose weight and not exceed. The ideal is not obsessing with the number of calories in each product, but in not staying below or above the calories we need per day. When preparing your salads you should consider that you should not eat less than 1,200 calories a day if you are a woman and less than 1,500 if you are a man.
In this calculation of calories when preparing a salad we must also consider that there are ingredients that provide excess calories and fat and turn any dish into a caloric pump. So, if we start adding a salad mixed with lettuce, tomato, and onion to make the presence and taste of it less monotonous, we can make it go from something over 100 calories to more than 800. An excess of calories to which the seasonings can also contribute.
So, what kind of salads, ingredients, and dressings should we avoid?
Vegetable salads such as lettuce, asparagus, artichokes, arugula, celery, spinach, among others, will be less caloric than rice, pasta or potato salads. So, according to studies, a pasta salad can have more than 350 kcal per 100 grams, while the potato salad can be much more forceful. Something that does not mean they are unhealthy, but they are too strong if we are on a diet of weight loss.
Salads with fruits are also very healthy, although we must consider the number of calories and sugars that they can provide.
Which salads are ideal for weight loss?
To make a salad with flavor, nutritious and with little calorie intake we only have to take into account a series of ingredients and combine them in such a way that they do not become monotonous. A salad should, therefore, have some protein, vegetables and light dressings that provide grace and flavor, but not hollow calories.
- Among the proteins that can give a healthy and low-calorie touch to our salad, we highlight the chicken, the boiled eggs, the tofu, the anchovies, the sardines, the tuna, the best natural, the mussels, the cockles, the crab, the gulas, octopus, grilled calamari, etc.
- Among the vegetables, we can choose spinach, Swiss chard, arugula, watercress, buds, cherries, cucumber, lamb’s lettuce, chicory, radishes, onion, et cetera.
- Among the extras that can give a special touch to our salad are pickled gherkins, capers, aromatic herbs, as well as low-calorie vinaigrettes such as citrus vinaigrette, yogurt vinaigrette, soy vinaigrette, cheese vinaigrette skim or a fresh mustard vinaigrette.
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