Salad diet
The salad diet is a special diet that involves the use of salads as the main course throughout the diet. Salad diets are fast diets and are not recommended for long-term adherence. These diets are a quick and easy way to lose weight by eating a tasty and balanced diet.
Salad diet: basic principles of weight loss
For proper weight loss, you must correctly understand the salad diet. First of all, like any other diet, the salad menu assumes the normalization of the weight and state of the body, the functions of the gastrointestinal tract. The main principle of losing weight while following a diet on salads is to reduce the amount of calories consumed and cleanse the body. It also provides quick satiety with raw foods.
So, vegetables, being the main ingredients of the salad, are a source of fiber and pectin substances that stimulate intestinal peristalsis, contribute to its rapid cleansing, reduce cholesterol and other fatty compounds in the blood, lower sugar levels, and eliminate toxins that normalize the gastrointestinal microflora.
Vegetables are a source of vitamins, antioxidants, macro- and microelements that the body needs for normal functioning.
The salad diet involves the use of vegetable salads as the main, but not the only dish. The exclusion of meat and cereals, cereals from the diet can lead to disruption of the functioning of the stomach, vitamin deficiency, hunger, which, in turn, can provoke mental disorders (stress, irritability, fatigue, sleep disturbance), gastrointestinal diseases (peptic ulcer). The salad diet should be balanced.
Diet weight loss salads: main ingredients
The main ingredients of dietary salads for weight loss are vegetables, both raw and boiled. Also, salads should contain eggs, low-fat hard cheeses, lean meats and fish. The combination of the main source of protein (meat) and fiber (vegetables) allows you to perfectly balance the menu. Diet salads for weight loss should also be supplemented with cereal bread, vegetable broths.
The following components should be avoided in dietary salads for weight loss:
- Fatty dressings - sour cream, mayonnaise, sauces;
- Sausages and smoked meats;
- Canned meat and fish;
- Any ingredients that go through the frying stage (mushrooms);
- Canned, pickled vegetables;
- Legumes.
Also, in the preparation of salads, it is necessary to use spices to a minimum; to enhance the taste, you can add herbs (dill, parsley, basil), as well as ginger, horseradish, cinnamon. Salad recipes can include nuts rich in vitamins A, E, as well as B vitamins, trace elements (iron, calcium, phosphorus), fatty acids. In diet salads, walnuts, pine nuts, peanuts, and almonds can be used.
Diet salads: recipes for simple and delicious dishes
The variety of recipes available avoids the depression that develops against the meager and monotonous menu of most diets. Diet on salads can be very diverse. Diet salads, the recipes for which are fairly easy and the ingredients available, allow you to vary the menu by substituting products. So, meat and fish can replace each other in many salads.
The Salad Diet offers hearty and delicious raw vegetable recipes that are most effective for fast weight loss. For diet salads, recipes suggest:
- Fresh, unspoiled vegetables;
- Available and familiar vegetables (during a diet, when the body is under stress, it is highly discouraged to introduce foods that are not familiar to the body into the diet);
- Low-calorie foods.
The ingredients in many salads are interchangeable, allowing you to experiment with flavor and calorie content.
One of the more popular light salad recipes is:
- Bulgarian pepper - 1 large;
- Fresh cucumbers - 2 pcs;
- Red or yellow tomatoes - 3pcs;
- Boiled chicken fillet - 200g;
- Cheese "Health" or feta cheese - 100g;
- Salt, pepper - to taste;
- Greens.
For seasoning a light salad, it is recommended to use lemon juice, olive oil, soy sauce. For more flavor of the salad, it is recommended to add a spoonful of sesame seeds.
Another light salad option is:
- Carrots - 1pc;
- Fresh cabbage - 200g;
- Fresh cucumbers - 1pc;
- Onions - 0.5 pcs;
- Boiled egg - 1pc;
- Green apple - 1pc.
- Salt and pepper to taste.
This salad is also recommended to be seasoned with lemon juice and olive oil.
Salad diet: advantages and disadvantages
A salad diet is a fast and effective way to lose weight, allowing you to cleanse the body of toxins, toxins, and start the natural cleansing process. The main benefits of the salad diet are:
- Effectiveness - a fast diet on salads allows you to reduce weight up to 4 kg in one week;
- Variety - many recipes for delicious and low-calorie dishes will allow you to vary the menu every day;
- Usefulness - a diet on salads allows you to saturate the body with vitamins, macro- and microelements, amino acids.
The main disadvantages of the salad diet are:
- Seasonality of Salad Ingredients - Many ingredients are not available during the fall / winter season. Nutritionists do not recommend using greenhouse cucumbers and tomatoes on salads during a diet on salads, available on shelves in winter or spring;
- Possible side effects - the most common side effects when following a diet on salads are disorders of the gastrointestinal tract (nausea, diarrhea, flatulence), allergic reactions (skin rashes);
- Salads should be eaten only freshly prepared;
- Limited time - the salad diet, although it helps to normalize the digestive function, does not replace a full diet. Salad diets are not recommended for long-term adherence.
During the period of dieting, it is necessary to limit the use of dairy products.
How to season salads when dieting?
The main question when observing the correct diet is how to season salads when dieting. The diet recommends avoiding dressings such as:
- Mayonnaise (also low fat, dietary);
- Sour cream;
- Store sauces and dressings.
When choosing how to season salads while dieting, it is recommended to give preference to olive oil or homemade sauces.
Olive oil is rich in vitamins K and E, unsaturated fats, antioxidants. Such a dressing is indicated for patients with diseases of the kidneys, liver, gastrointestinal tract, gallbladder.
At home, while following a salad diet, it is recommended to prepare a universal dressing from natural yogurt. This requires:
- 0.5l low-fat yogurt;
- Dill, parsley, green onions;
- Hot peppers;
- Salt, sugar, mustard to taste.
Mix all the ingredients, beat the mixture well. The shelf life of such a dressing for a diet salad is no more than 24 hours.
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