Vegetable salads that can be eaten during the diet. Fresh diet on vegetable salads - eat healthy
Salads are an essential part of any.
It is clear that when we eat a salad, we want to get the maximum benefit from its ingredients. At the same time, many of those useful compounds that we hope to get from salad are fat soluble compounds.
And one of them is following a low-fat diet, avoiding the addition of correct oils to dietary salads.
The lack of necessary not only leads to the inability to obtain fat-soluble antioxidants from food, vitamins and some other substances, but also slows down the process of losing weight.
The explanation is simple.
First, the lack of fat usually leads to an excess of carbohydrates, and these are exactly the foods from which they get fat.
Secondly, if little fat enters the body, it simply cannot afford to burn them. Fats are too valuable molecules to destroy when there is not enough of them.
The main rule of dietary salad dressing is the use of a significant amount of fat to make it.
Another thing is that not every fat is fit for human consumption.
How to fill a salad on a diet?
A tasty salad dressing should organically combine two components: fatty base and acidity.
Therefore, as salad dressings can be used following products power supply.
Dairy products
A good choice is sour cream, as it has a significant fat content and a pleasant acid.
Kefir or yoghurt have insufficient fat content in order to significantly help the body absorb fat-soluble components. But they have other useful quality. Namely, they carry probiotics, which have a beneficial effect on the entire body as a whole, and on the normalization of weight in particular.
Low-fat dairy products It is good to use for salads that have other fatty ingredients, for example, eggs or avocados (more on this later), as well as cheeses, fatty fish.
Olive oil with sour additives
Basically olive oil and in itself is almost perfect dressing for any salad. However, in terms of improving the dish of taste, I want to add spice to it. As an acidic component can be used:
- lemon juice or apple vinegar which, despite its sour taste, are;
- and juice from natural pickles (in this case, as with kefir, the benefit of the supplement will be to bring probiotics into the dish);
- cranberries (antioxidant supplement salad).
Olive oil can be supplemented or replaced. This will help not only lose weight faster, but also cleanse the body, first of all, the liver, kidneys and blood, from toxins.
What can not fill salads while losing weight?
Dietary salads, as, by the way, and all the others, it is impossible to refuel with what they usually usually fill with - sunflower oil . As well as vegetable oils similar to it - corn, rapeseed, etc. It is also not recommended to use, as many people think.
You can read in detail about why all these vegetable oils are of great harm to health and contribute to weight gain.Obviously, if you can not use sunflower oil, you can not use all other gas stations, prepared on its basis, for example, mayonnaise. Even if it is made at home and does not contain preservatives and other harmful ingredients. It is quite enough that it includes a huge amount of sunflower oil.
Other ingredients of salads as dressings
We are accustomed to perceive salad dressing, as necessarily something liquid. However, as a gas station, that is, a lubricant, I will also help some solid ingredients. For example, eggs and avocados.
Eggs
Increase Absorption beneficial substances salads can be made by adding eggs to them.
And since, any dietary diet for weight loss must necessarily include from within.
It has been proven that adding 1.5-3 eggs to a salad increases the rate of absorption of such extremely important carotenoid compounds as lutein and zeaxanthin by 4-5 times. The absorption of beta-carotene increases from 3 to 8 times.
How to use eggs in salads?
The main part of the egg in the salad is its yolk.
Here it is necessary to remember about this.
Protein - an excellent source of much-needed body, including losing weight, protein. But when we speak of eggs as a kind of salad dressing, we should be primarily interested in the fat of this food product. And it is concentrated in the yolk.
How to cook eggs for salads?
Of course, the most obvious option is to boil them hard. With this method of cooking healthy fats the yolk will go into the salad and help the body extract the maximum benefit from it.
However, there is another approach that is more useful. This is put in salads eggs, boiled soft-boiled or in a bag. That is, eggs with more liquid yolk.
The fact is that the yolk of the egg not only helps the body to adsorb all its carotenoids from a salad, but is itself a source of these extremely useful compounds. Especially a lot in the yolk chicken eggs lutein and zeaxanthin.
But a lot only until the yolk was subjected to hard heat treated and did not turn from liquid to solid.
In a hard-boiled egg, the amount of antioxidants is at least 50% less than in the same raw egg.
Insofar as raw eggs for salads do not use, best option cooking salad dressing on eggs is the use of soft-boiled eggs (or poached eggs).
Avocado
Avocado is almost pure fat. And monounsaturated avocado fat is one of the most healthy fats in the world.
Adding to the salad of this fruit - it is actually the creation of a fatty dressing, which can be successfully supplemented with lemon juice. But one thing that should never be done is to lubricate the avocado with mayonnaise.
There are plenty of recipes for adding mayonnaise to avocados on the Internet today. And all of them are fundamentally wrong, as they not only harm a person through the use of pernicious mayonnaise, but also level everything - the product is not cheap in our country.
Conclusion
1. Dietary dressing Salad for weight loss must be fat.
2. As a fat, you can use the fat of dairy products, for example, sour cream, as well as olive oil.
3. Dietary salads should never be refilled with sunflower oil, as it is too harmful.
4. Solid fatty ingredients, such as eggs and avocados, can also serve as salad dressings.
RELATED MATERIALS
Summertime is great time to diet vegetable salads. What a storehouse of vitamins and minerals is contained in their composition.
You need to understand that the result will be in the cases, if taken in food natural productsthat matured naturally. And beautiful foreign tomatoes, eggplants, bell pepper and cucumbers will not bring the desired effect.
The advantages of the diet on vegetable salads:
- Saturation of the body with nutrients
- Normalization of the digestive system
- Improving intestinal microflora
- The removal of toxins and other toxins harmful substances
- Cosmetic effect.
- Vegetables should not be high-calorie, for example, cabbage, eggplants, carrots, cucumbers, Bulgarian pepper, greens, but potatoes are strictly prohibited.
- Salad mayonnaise can not be filled, only a spoonful of olive oil and lemon juice.
- Portions should be small.
If you are already in anticipation of the salad boom, then you can start.
Be sure to remember about the consultation with a nutritionist and a good physical condition losing weight. You should not be a hero if you have diseases of the intestinal tract.
There are two types of salad diet:
The first is strict, it is allowed to eat only salads and boiled eggs. According to statistics, the system diet food gives a high result, for a week - minus 9 kg.
The second is more gentle, you can enter into the diet of broth, meat, fish, and salads go as a main dish. Garnish for each serving of food. Such a diet gives a weaker effect in a week.
What you like - choose and we will begin.
Lose weight with the first option. This salad diet is strict and rigid. Nutritionists advise not to stick with it for more than 5-7 days, so as not to cause an upset stomach.
The diet of the diet on vegetable salads will be as follows:
Breakfast: vegetable smoothie, 2 boiled eggs
Lunch: 250 g of vegetable salad with tomato, cucumber, sweet pepper and greens, water without gas.
Lunch: vegetables (carrots, cucumber, sweet bell pepper)
Dinner: vegetable salad or a cocktail of carrots and apples.
Between meals, you can chew fresh raw carrot, apples, cucumbers, a few tomatoes.
Excessive drinking is necessary, if intestinal upset is observed, then in the morning you should eat 2 tbsp. l oat bran.
If you find it hard to do without meat, then I suggest the second option.
Diet on salads with proteins
The diet is approximate, only for lunch add broth, a few pieces of meat, a slice of rye bread.
Breakfast: vegetable smoothie and 2 boiled eggs
Lunch: vegetables (carrots, cucumber with a low glycemic index)
Lunch: 200 g beef broth, 150 g of fish, 250 g of vegetable salad with tomato, cucumber, sweet pepper and greens, water without gas.
Lunch: vegetables (carrots, cucumber with a low glycemic index)
Dinner: fish pudding, vegetable salad or a cocktail of carrots and apples.
Bedtime: a cup of green tea.
A few common light salad recipes for every day:
- salad whisk of cabbage, carrots and beets. The ratio of the three parts of the first ingredient and one by one the rest. We fill with lemon juice, we do not add salt. We eat such a salad every night before bed, drinking water.
- Smoothies with carrots and apples. We clean fruits and vegetables from the peel, grind them on a grater or in a blender. The mixture is eaten with a spoon for breakfast or in the intervals between main meals.
- Salad tomato cucumber diet vitamin. Coarsely chop all the ingredients, a little lemon juice and greens. A great side dish for meat or just a tasty separate dish.
- Interesting salad "Brush" is made from beets, carrots, apples and lemon. This salad is excellent and normalizes the acid-base balance.
- Vegetable salad from celery and cucumbers. Add one sweet pepper, a bunch of greens, celery root, cucumber and a glass of low-fat yogurt. Salad ready.
- Assorted various vegetables, we take carrots, cucumber, Peking cabbage, greens, celery root. All mix and season with olive oil, you can add a few tablespoons of sour cream or unsweetened yogurt.
- Cutting vegetables and fruits. Choose fresh ripe fruits and vegetables, chop. We fill with lemon juice, and we eat small portions during the day. Washes down with water.
Diet on vegetable salad is very diverse and useful. Every day you can experiment and invent new dishes according to the ingredients that are on the table.
Remember: do not pass and eat in small portions.
If you feel hungry, you can drink a glass of water, or eat a green apple.
It will help you cope with the problems of the chair, clean the intestines. Normalizes digestion, water-salt balance.
Konstantin and Olga.
“Our family is committed to a vegetarian lifestyle. Why it happened, I do not remember, the main thing - we began to eat properly and efficiently.
Salads in the daily ration are simply necessary, such vegetables as white cabbage, cucumbers, bell pepper, celery, parsley, dill are very useful. If you cook them correctly without adding mayonnaise and other harmful productsthen it’s a real spring-summer delight. We are very fond of fruit salads, and by combining various ingredients together we can achieve a real culinary masterpiece.
Dieting on salads allows you to lose those extra pounds, clean the face, strengthen your nails and make your hair thicker and stronger.
Our children enjoy eating carrot and cabbage salads, and the youngest likes to add apples and peaches to the diet.
It is very useful, fast, economical and efficient! ”
Elena Markovna, 44 years old.
“I can’t imagine lunch, much less dinner without a light and healthy vegetable salad, and what can we say about them nutritional properties. Carrots are full of keratin, cabbage with vitamin D and A, lemon juice is a source of calcium and potassium. Together, this is just a treasure for our bodies. I have been practicing diet on vegetable salad for a long time, I have been spending 10 years fasting daysI feel great, the intestines work easily and freely, there is no heaviness in the stomach.
I stopped in winter with viral diseases. When I woke up culinary talent, I began to make a lot of interesting and authorial salads that my family just adored.
One of my favorite salads is carrot, the recipe of which I will share with you.
Take 5 medium carrots, half beets, grated on fine grater, coarsely chopped boiled eggplants and tofu. We mix everything, we fill with lemon juice and olive oil. The portion was divided 6 times and consumed in small portions during the unloading day. Thanks to cheese, the salad is more satisfying, but I don’t want to lose weight, so I eat it. And who wants to lose those extra pounds, it is desirable to remove tofu from the recipe.
If you like the salad, I will be happy. Best wishes to you!"
Famous actress Ekaterina Volkova offers her own individual recipe for vegetable salad.
We take 2 carrots, floor head chinese cabbage, apple, cucumber and sweet pepper. Cut everything into small squares, chop cabbage, fold into a small saucepan and pour 100 g of lemon juice with a spoonful of olive oil. Mix well, give hour infused in the fridge, and then spread on a dish and sprinkle with greens on top, this is a wonderful side dish for new potatoes in uniforms or a piece of meat roll.
Nutritionists are inclined to think that such vegetable fasting days are simply necessary in the life of every person, and this, after all, is an improvement in the work of fermental acid, which helps dissolve proteins and carbohydrates in the digestive tract faster.
Vegetables can be eaten in any form, raw, stew, soar, canned, make various delicious disheswhich will be easily absorbed by the intestines and secrete a lot of positive vitamins and trace elements.
It is best to carry out such a diet in the season of ripening vegetables, the less nitrates and harmful substances enter the body, the better will function the internal organs. It is advisable to do on winter period preserve or freeze products that will be a life jacket in cold winter time.
Vegetable salad is a necessary ingredient successful weight loss our body.
Salad Recipes Video for Weight Loss
Eggplant Slimming Salad Video
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Dieting on salads is a convenient method of losing weight for those who want to eat tasty and lose weight. It allows you to quickly get rid of extra pounds, while the food leaves full.
The essence and advantages of weight loss on salads ^
As you know, sweets and pastries, though tasty, are detrimental to the figure. However, you can please your body without harm to your body - this will help raw fruits and vegetables: from them you can make a variety of salads, which will lose weight and will promote health and beauty.
Weight loss rules
Starting this course of nutrition, you should remember and follow a few important rules:
- Do not eat quickly, because the body feels saturation only 25 to 20 minutes after the stomach is full.
- Eating is necessary, enjoying the taste of dishes;
- Dairy products should be consumed before bedtime - they promote digestion and healthy skin appearance;
- The body needs a lot of fluid, the most healthy drink is still water and herbal tea.
Advantages and disadvantages
The main advantage of the salad diet program is the effectiveness and speed of action. In addition, it establishes an effective process of cleansing the body of toxins and slags. The menu is quite diverse, saturates the body with vitamins, amino acids and essential micronutrients.
The main disadvantages of the salad course include:
- Seasonality - ingredients for making salad dishes can only be found in the warm season, as doctors do not recommend eating greenhouse vegetables and fruits.
- During the salad diet possible side effects - disorders of the digestive system (diarrhea or nausea), manifestations of allergies in the form of rashes.
- Salad weight loss methods are not recommended for a long time, as the body needs other foods.
- The fruit-vegetable method of weight loss is contraindicated in patients with hypertension, people with problem kidneys, suffering from atherosclerosis and obesity, because due to the lack of balance is a burden for the body.
Prohibited Products
- smoked meat and sausages;
- canned food;
- everything that is fried;
- sugar;
- flour;
- legumes;
- canned vegetables;
- alcohol;
- mayonnaise, sour cream, sauces.
You can fill the prepared dishes with yogurt or any vegetable oil with lemon juice or lime, if desired, add ginger or a drop of turmeric.
Permitted to use:
- fresh vegetables and fruits;
- poultry and lean meat;
- cottage cheese, fermented milk and dairy products;
- fish and seafood.
Salad diet: menu for 7 days and options ^
Options salad slimming a huge variety. We give some of them.
Menu for 7 days - option 1
Monday (on fruit)
- apple and orange salad (1 pc each) with raisins:
- 2 pears and kiwi cut and mix with pine nuts;
- apple (2 pieces) and 1 tsp honey (before that, for 15 minutes, drink green tea).
Tuesday (on vegetables)
- salad of beet (grated);
- cut and mix 2 carrots and sweet peppers;
- salad of 3 tomatoes and 2 cucumbers, parsley and cheese.
Wednesday (on meat)
- salad of 100 g of boiled beef with spinach;
- 1 egg, 100 g chicken breast cut, mix and season with olive oil and lemon juice;
- 3 quail eggs with parsley.
Thursday (on fish)
- salad of 100 g of boiled salmon and lettuce leaves;
- cut 1 cucumber, add 100 g of boiled shrimp;
- 200 g sea \u200b\u200bkale and 1 chicken egg.
- Repeat 1 day.
- Repeat 2 day.
Sunday
- Repeat day 3.
Menu for 7 days - option 2
Check what your body fat%, BMI and other important parameters
