The Salad Diet is becoming increasingly popular for people who are trying to beat the bulge. Incorporating a healthy salad into your diet can have a number of benefits, especially if you are trying to lose weight. Salads contain plenty of fresh vegetables and are low in calories, helping you to realize your body transformation goals. However, starting a diet that consists only of salad can prevent your body from getting the essential vitamins and nutrients it needs from other food types, so care must be taken to incorporate a number of toppings and other ingredients with the diet. Like with any diet, you should always consult with a doctor or medical professional before embarking on the diet, and in order to see the best results in the fastest time possible, you will need to make sure you are eating the healthiest foods, whilst refraining from processed and fatty foods. This article explores the benefit of this diet, and foods you can consume when incorporating this eating plan into your life.
This diet consists of plenty of greens, vegetables and protein and can beneficial if you are trying to lose weight. Sticking with the diet over a prolonged period of time can help you to lose weight, and will prevent you from putting the weight back on if you continue to eat healthy foods after you have finished the diet. One main component of the diet is lettuce, although experts believe you should opt for spinach rather than iceberg lettuce as it contains more nutritional value. Eating spinach can have a number of benefits on your overall health, and can help to promote healthy-looking and glowing skin. One small cup of raw spinach only contains seven calories, so getting plenty of spinach as part of this diet can put in you in a calorie deficit – ideal if you are hoping to lose some weight. In addition to helping you lose weight, spinach is high in vitamin A and vitamin K.
Eating healthy foods like spinach can also help to prevent certain life-threatening conditions from developing later on in life such as cancer, diabetes and heart disease. You will need to ensure that you are consuming enough fresh water when on the diet, and experts believe that you should be drinking at least 2 liters of water every day. This can help to promote health skin, hair and nails, and can aid with your digestive system – beneficial if you are embarking on a diet that requires you to eat the same types of food for a prolonged period of time.
What can I eat on the diet?
Other foods in the diet include healthy vegetables such as carrots and tomatoes, which are both low in calories and can contain many anti-oxidants. In fact, tomatoes are believed to reduce your chances of developing prostate cancer according to academic experts, and when incorporated into a healthy eating plan can be highly beneficial. You may have also heard that carrots help you to see in the dark and may have wondered whether this was just an old wife’s tale. Well, according to experts, there is some truth to this age-old adage, and that carrots can help to enhance your vision. This is because the vegetable is rich in beta-carotene, which can also be beneficial in preventing cancer from developing later on in life.
You will need to make sure you get plenty of protein when consuming this diet, so make sure you consume your salad with a source of healthy protein such as chicken breast, turkey breast or a fish like salmon. Protein can help to increase the amount of lean muscle mass in the body, essential if you are trying to lose weight at the same time.
Although the vegetables in the diet do contain protein, you will need to ensure that you are getting plenty of protein from additional sources in order to see the best results. A chicken or turkey breast is low in calories and fat, and can make a delicious lunch or meal when served with a fresh salad containing your favorite vegetables. Other sources of protein include nuts and seeds, and these can be added to your salad for extra protein calories, and to improve the taste of the salad.
What you can’t have on the diet
Just because you are consuming salad on a daily basis, doesn’t mean that you can top the salad with any dressing of your choice. Many dressings on the market are high in fat and calories, and can prevent you from realizing your weight-loss goals. Instead, choose the healthy option, and substitute ranch dressing for a light Italian dressing which is low in fat and calories. You can add this to your salad for taste. You will also need to make sure that you get plenty of low-fat dairy or whole grains every day for your body to consume the vitamins and minerals it needs to function correctly on a daily basis. You could try a small serving of low-fat cottage cheese with your diet, which is rich in protein and low in calories This will also help you to feel fuller for longer, and will prevent you from snacking in-between meals. Bread on the other hand is a great source of whole-grains, as long as you choose a healthy variety. Try to keep the bread to a minimum and opt for oatmeal instead if you can.
Tips when on the diet
Here are some tips to make the diet a little bit easier:
- It would be a good idea to embark on the diet as the same time as a friend or family member. You will be able to encourage each other when on the diet, and provide support if you feel hungry or unmotivated.
- Keep a log of your progress to see how well you are doing
- Don’t be afraid to have a cheat meal every so often – a little of your favorite food once a fortnight can help your sense of well-being when on the Salad Diet.