From the perspective of many people, the word "salad" and "diet food" - almost synonymous, but in reality, many salads contain a lot of high-calorie ingredients, and may be more useful for the figure than fried chicken. On the other hand, if we exclude high-calorie salad ingredients - such as fill and protein products, and leave only the herbs and vegetables after a meal will come too quickly hunger. How to find a middle ground and prepare healthy and nutritious diet of salads for weight loss?

Use salad dressings based on vegetable oil

Though oil and contains a lot of calories, there are many arguments in favor of its use, even by those who adhere to a rigid diet. Firstly, many nutrients - in particular, vitamins A, D, E and K - are liposoluble and, therefore, they can be absorbed only with the fat. Thus, if you use a salad dressing without oil (such as vinegar, honey, lemon juice, various condiments), your body will not get enough vitamins.

Studies have shown that people who regularly eat vegetable oils, carotenoids (antioxidants that can be converted into vitamin A) in the blood is higher than in those who do disclaims oil. In addition, the researchers found that the vegetable oils contained in the unsaturated fatty acids help to break down body fat. Finally, although because of the dietary calorie salad oils increases, they become more nourishing, and so an hour or two after eating again, you will not want to eat. Mix the oil with the lemon juice, a little honey, mustard, various spices. Very useful pouring of oil and vinegar: it is proved that vinegar prevents a sharp rise in blood sugar after a meal.

Add to the salad greens

You can use any zelenolistnye vegetables - lettuce, iceberg, Chinese cabbage, spinach and so on. It is desirable that they accounted for at least half of the total volume of lettuce. To get as many nutrients, mix different types of greens; do not forget to add in salads, aromatic herbs, such as parsley, celery Celery: vegetable with obvious advantages Basil - these plants contain large amounts of antioxidants.

Do not give up on high-calorie protein ingredients

Often diet salad recipes diet includes only plant foods, but the salads are not cause satiety, and if you eat them regularly to stay on the diet for a long time will be very difficult. The vegetable salads can be added, for example, a small amount of cheese with a reduced fat content - suitable Parmesan, mozzarella Mozzarella: an authentic Italian taste   and so on. You can grate cheese and sprinkle them ready salad or cut it into cubes and mix with the remaining ingredients. Tofu, grilled salmon or chicken, nuts and seeds, and various legumes can also be ingredients of salads for weight loss. To prepare one serving of salad you can use about 50 grams of meat or fish, or a quarter cup of beans. These components make the salad is not only more satisfying, but also useful - they are a source of protein needed for muscle growth, to replace fat.

Variety - the key to success

Specialists in nutrition believe that many vitamins and minerals have a so-called synergistic properties, that is, they operate more effectively if you eat it together. Therefore, include in the diet of salads as many different vegetables: greens, carrots, cucumbers, peppers, tomatoes, cabbage, onions, garlic, beets, peas. Try to prepare a colorful salad: vegetables of different colors contain different vitamins, and during the diet is especially important to provide themselves with the maximum amount of nutrients. Also, do not forget that salads can be prepared not only from vegetables and fruit. Fresh fruits can be mixed with dried fruits, nuts and seeds, as well as refueling use yogurt or kefir Kefir: a unique drink for health and harmony .

Exclude from toast recipes

Croutons are part of many delicious salads, but if you want to lose weight, they are best avoided - they not only calories, but also apply to products with a high glycemic index, causing a sharp rise in blood sugar levels. If you would like carbohydrates, can be added to salad cooked brown rice or quinoa. If you can not do without croutons, not fry them and dry in the toaster and use them for the preparation of whole grain bread.

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