How to lose weight on vegetable salads - eat as much as you like and don’t gain weight. Salads - for comfortable weight loss Salad recipes for weight loss at home

Losing weight without starving, without limiting yourself to healthy foods and small holidays of delicious food - isn’t this a dream?

7 BEST, and very tasty

SALADS FOR WEIGHT LOSS

Salads for weight loss fit these desires perfectly. You can prepare different types of salads for yourself every day, enjoy delicious dishes and get rid of those hated kilograms. Your body will be provided with the necessary amount of nutrients, and a seemingly strict diet will turn into a pleasant and easy pastime.

Low-calorie salads for weight loss help cleanse the body of toxins, stagnation in the intestines and excess fats in the tissues, primarily because they help restore the digestive process. In addition, you will look younger and become a real beauty - salads will help cleanse your skin and maintain a toned figure.

Salads for weight loss –

how to choose products and dressing

Almost any fresh produce can be used in salads for weight loss. Anyone who starts eating this way can choose delicious and healthy dishes for themselves. Heat treatment usually reduces the concentration of nutrients, so the fastest weight loss occurs if you eat dishes made from raw vegetables and fruits. These are all types of cabbage, tomatoes, cucumbers, carrots and beets, pumpkin, zucchini, fresh berries. Dried fruits, nuts and much more in different combinations are very useful.

Parsley, dill, green onions and lettuce, arugula, cilantro, spinach, and basil are of great importance.

The main rule is that there is never too much greenery! Salad dressing should not be high in calories. Suitable vegetable oil is sunflower (unrefined) or olive oil, low-fat yogurt or sour cream. Add as little salt as possible; instead, the taste is enhanced by lemon juice and spices. For better food balance, nutritionists advise adding some nuts. The most important thing is that the greatest benefits can only be obtained from fresh products.

CLEANSING SALAD – “BRUSH”

A wonderful salad, like a broom, sweeps away toxins from the body and brings great benefits. This incredibly healthy dish is an excellent way to cleanse the intestines, perfect for fasting days, and will help young mothers get in shape after childbirth. Choose vegetables with a dense structure for the “brush”, do not heat-treat them - and replace dinner with them for a certain time. You will be surprised how quickly you will feel changes in your body. If you want to lose more than 5 kilograms, replace dinner with salad for weight loss for 2 weeks.
Ingredients: 100 grams each – cabbage, carrots, unsweetened apple, beets. Prunes (50 grams), lemon juice (5 grams), vegetable oil for dressing (15 grams).
Cooking method:
Grate the washed and peeled raw vegetables on a coarse grater. Mix the mixture and knead to obtain juice. Grate the apples, add them to the contents, then squeeze out the lemon juice and season with vegetable oil. Pre-soak the prunes and cut into small strips and add to the salad. We don’t add salt - “Brush” already has a great taste - enjoy and lose weight!
Use it for a fasting day and say goodbye to a couple of kilograms of excess weight.

WEIGHT LOSS SALAD “BRUSH”- other options

- Grate the same vegetables on a coarse grater, only take twice as much cabbage as other ingredients. Mix the vegetables and mash them with your hands to release the juice. Add finely chopped prunes to the prepared salad, seasoned with sunflower oil and lemon juice.
- Cut three carrots, beets and onions into strips, add small cubes of a hard apple and several dried fruits - dried apricots, prunes. Add cranberries or pomegranate seeds. Dressing - low-fat mayonnaise.

SALAD FOR WEIGHT LOSS “GREEN”

Despite the presence of sour cream, this salad is low in calories. Greens do not saturate the body at all; mayonnaise helps to “deceive” the body for a while. You can prepare this salad all year round - greenhouse vegetables are also suitable, along with plenty of greens.
Ingredients: lettuce (bunch), fresh cucumber (2 pieces), radish, dill, green onion, parsley.
Cooking method
Chop the greens, lettuce and cucumbers with radishes. Salt to taste, season with sour cream. You can eat the whole salad at once.

WEIGHT LOSS CELERY SALAD

Rich in vitamin C, celery lowers cholesterol and blood pressure, and other vegetables also have many health-promoting properties.
Ingredients: celery (4 stalks), cabbage (half a kilogram), cucumber (3 pieces), onion (2 heads), vegetable oil, juice of half a lemon, parsley or dill.
Cooking method
Chop the cabbage and celery, cut the cucumber into thin strips, finely chop the onion, mix everything in a large bowl and mash it with your hands. Season with lemon juice and olive or sunflower oil. Stir and let stand for a while. Garnish with finely chopped herbs.

WEIGHT LOSS SALAD “FANTASY”

Sour cream dressing can combine seemingly incompatible ingredients - celery and orange. But you will definitely like this delicious salad. Its sweet and sour taste and rich composition saturates well, suppresses appetite and, as a result, helps to lose excess weight.
Ingredients: celery (300 grams), apples (250 grams), carrots (1 pc.), sour cream - 100 grams), nuts, orange cut into pieces (half).
Cooking method
Grate apples and carrots, celery root on a coarse grater. Stir, add chopped nuts, a little sugar, salt. Mix well, season with sour cream and place into portioned dishes. Garnish with orange slices.

MUSHROOM SALAD FOR WEIGHT LOSS

Mushrooms are a recognized dietary product; it is no coincidence that they are in high demand during Lent. They will also help you lose weight, since their calorie content is quite low. prepare a delicious salad.
Ingredients: fresh mushrooms (150 grams), vegetable oil (10 grams). Lemon juice black pepper.
Cooking method:
Clean the mushrooms well and boil in salted water. Place in a colander and cut into small pieces. Season with pepper, add vegetable oil and lemon juice. In a salad bowl, sprinkle with herbs (parsley, dill, green onions).

CABBAGE SALAD WITH CUCUMBER “FRESHNESS”

Finely chop the white cabbage, cut the fresh or pickled cucumber into slices or cubes, add green or onion and any herbs - dill, parsley, cilantro. You can season with butter or sour cream and salt to taste. You can eat a large bowl of this salad without any consequences.

The problem of excess weight can be solved by creating an individual set of weight loss measures, which will include dietary nutrition.

A weight loss diet is a balance between consuming and burning calories. This does not mean that a person should limit himself in everything, but some foods should be excluded: sugar, wheat flour, fatty meat, animal fats. Salt consumption should be reduced to a minimum; do not eat anything fatty, smoked, fried, or salty. All this slows down the process of losing weight, and in large doses, on the contrary, weight increases.

When losing weight, along with the main non-calorie dishes, you must eat various dietary salads. They are prepared from foods containing fiber. This helps the body prepare for meals, and many of them, eaten in the morning on an empty stomach, cleanse the intestines, acting like a brush.

Nutrition should be balanced and healthy. It is dangerous to go on starvation diets or eat only the same food. It must include all the substances necessary for the normal functioning of the body. The greatest preference is given to complex carbohydrates containing fiber, then to proteins necessary for the body, and the least amount of fat, which should be of plant origin, should be consumed.

Complex carbohydrates are digested more slowly in the body than simple carbohydrates, producing energy. The feeling of fullness lasts longer after lunch. Their sources are:

fruits;
vegetables;
cereals;
legumes;
coarse flour;
starch.

Boiled vegetables have more calories than raw ones; it is preferable to bake them or eat them raw. You can use an unlimited amount of greens in salads. It is better not to cut it with a knife, but to tear it with your hands. This way, more vitamins and nutrients are preserved.

Proteins are one of the most important components of a balanced healthy diet. They are contained in

meat;
fish;
eggs;
mushrooms;
dairy products.

The meat should not be fatty. In salads you can use lean beef, veal, chicken, and poultry. Mushrooms can be any kind, but boiled. Dairy products should contain a minimum amount of fat.

Fish contains a large amount of vitamin D, phosphorus, iron, calcium, so sea, freshwater fish and seafood must be included in dietary salads. In addition, omega-saturated acids contained in sea fish are important for female beauty.

Meat and fish should be boiled or steamed.

Salads are used as an independent dish for breakfast, dinner, or prepared as a side dish in the main course for lunch.

Salad dressing

Diet salads are seasoned with vegetable oil, low-fat sour cream, natural yogurt, and soy sauce. Sometimes you can treat yourself to low-percentage mayonnaise or mayonnaise sauce. Instead of salt and vinegar, lemon juice will improve the taste. You can add an unlimited amount of different greens to salads.

Vegetable salad recipes

Cleansing salad

All types of cabbage are ideal for dietary salads. It is filled with vitamins, minerals, nutrients, but is also calorie-free.

carrot;
White cabbage;
sea cabbage;
beet;
apple;
prunes;
lemon;
vegetable oil.

Prunes (50 g) must be pre-soaked. Grate washed raw carrots, white cabbage and beets (100 g each) and mix. When the vegetables give juice, add grated apple, chopped prunes and 100 g of seaweed. Season with a little oil and add lemon juice. 100 g of this salad contains 75 kcal.

Savoy cabbage salad

Savoy cabbage contains the substance glutathione, which is a very strong antioxidant, so it is recommended to consume this product regularly.

savoy cabbage;
tomatoes;
vegetable oil;
dill;
salt.

You need to chop the savoy cabbage, cut 1-2 tomatoes into slices, mix everything. Add vegetable oil (teaspoon) and chopped dill. Lightly salt the salad and add your favorite spices.

Vegetable cleansing salad

Beets are a unique product. It contains vitamins A, C, E, B vitamins, iron, magnesium, calcium, manganese and many other components necessary for the human body. It improves blood composition, lowers cholesterol and is not high in calories at all. To cleanse the body and lose weight, salads with beets are simply necessary.

carrot;
White cabbage;
beet;
fresh herbs;
vegetable oil.

Wash and peel the vegetables, chop them on a grater, sprinkle with herbs. Mix a teaspoon of oil and lemon juice and season the dish. It is good to eat in the morning or evening to cleanse the intestines.

Salad with boiled beets

Boiled beets do not lose most of their properties; they are easier on the stomach and intestines than raw ones.

beet;
onion;
natural yogurt;
salt.

The beets need to be washed and cooked. When it cools down, grate it and add 1 piece of chopped onion. To prevent the onion from becoming bitter, it is doused with boiling water. Season the salad with low-fat yogurt and add salt. Sprinkle any herbs on top to taste.

Salad “Sweet pepper with apple”

Bell pepper is a product containing 80% carbohydrates. It contains a large amount of vitamins and minerals that are beneficial for a woman and her appearance. It improves hair structure and straightens nails.

Bell pepper;
apple;
salad;
parsley;
green onions;
low-fat sour cream;
salt.

Chop one washed pepper and one apple into strips, chop the greens. Mix all ingredients, season with sour cream and salt. Good to eat during lunch.

Salad "Vegetable Rainbow"

bell pepper;
tomatoes;
green onions;
parsley.

One yellow and one green bell pepper each should be cut into large strips. Cut three small tomatoes into slices. Place the vegetables in a saucepan, sprinkle green onions on top and pour in a small amount of vegetable broth. Place the dish with the salad in the oven for half an hour. Garnish with parsley leaves.

This salad can be eaten both hot and cold. It will be good if you don’t simmer it in the oven, but leave the vegetables fresh and add cucumber. Can be used as a side dish.

“Weight loss” salad

Celery is successfully used in any dishes for weight loss. This is one of the lowest calorie foods. The minerals it contains are beneficial for a woman’s hair, nails and skin, increase activity and performance, and are an excellent stress reliever.

cabbage;
celery;
cucumber;
onion;
lemon;
greenery;
vegetable oil.

Celery (4 pieces) and cabbage (500 g) thinly slice and mash well with your hands. Add 3 cucumbers cut into strips, 2 heads of chopped onion. Pour in a dressing made from vegetable oil and the juice of half a lemon. Stir, place in a salad bowl and garnish with parsley and dill.

Mushroom salad recipe

Mushroom salad

Mushrooms are very valuable for the presence of protein in their composition, but they contain fiber, which is difficult to digest. Therefore, mushrooms need to be cut very finely and chewed thoroughly while eating.

mushrooms;
vegetable oil;
pepper;
greenery;
lemon.

Boil 150 g of any mushrooms well, dry them from water and cut them. Mix oil, herbs and lemon juice, season the dish. You can pepper it.

Recipes for salads with meat

"Spicy salad"

chicken fillet;
cucumber;
Sweet pepper;
garlic;
soy sauce.

Boil fillet (100 g) and disassemble into small fibers. One cucumber or two small ones and thinly slice the pepper. Make a dressing from the sauce and crushed garlic, mix everything. You can eat it for breakfast as a very nutritious dish. Products, if desired, are cut into cubes.

Salad "Meat"

veal;
potato;
cucumber;
greenery;
low-fat sour cream.

Chop lean boiled meat, boil and chop a few potatoes, grate cucumbers. Pour sour cream over the mixed products. You can take greens to taste. Add some salt to the salad.

Recipes with fish and seafood

Salad "Sea Surf"

seafood;
cucumber;
hard cheese;
greenery;
soy sauce.

Boil shrimp (200 g) and squid carcass. This must be done in turns, because different times are needed. Chop one cucumber and 50 g of cheese and mix with seafood and herbs. Dress the salad.

This salad turns out to be very tasty, but quite high in calories, so you should not eat it often. It is better to alternate it with vegetables and fruits.

Salad “Fish and vegetables”

fish;
cucumber;
potato;
tomato;
salad;
mayonnaise sauce.

Boil fish (200 g), separate from bones and cut into small pieces. Boil potatoes (2-3 pcs). Chop the vegetables. Mix all the salad ingredients and pour over the sauce. If there are a few vegetables left, you can decorate the salad with them.

This salad is quite high in calories. You can eat it as a main dish during lunch.

Fruit salad recipe

Salad "Fruit"

apple;
any fruit, 1 piece;
mayonnaise, yogurt, sour cream.

Wash all fruits in equal quantities, peel and cut at your discretion. Mix. If you season this salad with low-calorie mayonnaise, you can serve it with meat. Mixed with low-fat yogurt or sour cream, it is eaten as an independent dish. Sprinkle finely chopped orange zest on top of the salad.

Video – Dietary salad “Health”

Salads are a great option to supplement your diet. They are an excellent solution for starting a meal (vegetable options) and ending it (fruit). At the same time, it is traditionally believed that salads are not the healthiest food, because... Additives such as mayonnaise, sausage, etc. negate the freshness of vegetables. In fact, there is such a category as dietary salads, which provide both a slim figure and a tasty and nutritious snack.

What vegetables are best for salads?

When they talk about a dish like a diet salad, they mean options made from vegetables. Vegetable dishes are best suited for weight loss - and the amount of these vegetables per day is practically unlimited, because... they are low in calories. This means that when you feel hungry, you can easily deceive your body by eating some light salad.

You will have to either completely eliminate or minimize the consumption of vegetables in salads such as:

Carrot
Potato
Beet

A dietary salad will be ideal when it is based on the basic rule: the healthiest vegetables are green. To prepare low-calorie dishes, they can be taken either fresh or steamed. Salads for the diet should include vegetables such as:

cucumbers
Zucchini
Cabbage (all types are suitable - kohlrabi, cabbage, broccoli, etc.)
Sweet bell pepper
Celery

Tomatoes, radishes and other options will keep them company perfectly. In order for a dish to be called a light diet salad, you need to think about dressing. To get rid of extra pounds from problem areas, you need to season salads with olive oil, natural yogurt, and light sour cream. But there should be no mayonnaise. For seasonings, you should give preference to a small amount of salt and pepper, as well as balsamic vinegar. It is better to refuse the rest, because... they only whet the appetite.

Dietary vegetable salads provide the intestines with the necessary fiber and fiber, which allows it to cleanse itself naturally and easily.

Cooking rules

There are only a few rules for making dietary dishes:

Don't skimp on the greens. Greens contain a minimum of calories, but at the same time they perfectly saturate the body and supply it with vitamins and antioxidants;
Use fresh vegetables. Fresh vegetables containing no more than 25 kilocalories can be combined in any composition. You shouldn’t make a vinaigrette out of everything you have on hand, but you can make a few light salads from a variety of ingredients. In addition, you should not put fried or pickled vegetables in your salad. Marinades mostly contain sugar, which adds calories to the product;
Do not use fatty sauces or mayonnaise for dressing. Even a small amount of sauce will turn your dish from dietary to high-calorie;
Proteins are necessary for the body, so don’t be afraid to add a little boiled dietary meat to the salad. This will add nutritional value to the salad, but lean meat contains very few calories, and therefore the dish will not cease to be dietary. In addition to meat, you can use fish, boiled eggs, seafood, low-calorie cottage cheese, hummus or black beans;
You can add high-calorie foods to a salad, even a dietary one, but you need to distribute them wisely: do not put more than one in one dish.

To make it easier to navigate, you can look at the data in the table of calorie content of popular products:

Salad dressing is of great importance. Even 30 g of cream sauce contains 90 kilocalories. But the matter is clearly not limited to them, and therefore it is better to eat a delicious snack seasoned with vinegar and olive oil. Dietary dishes can also be seasoned with lemon juice. These dressings will give the dish a unique taste, make it healthy and remain dietary.

Delicious recipes

Low-calorie salads for weight loss made from simple ingredients are also easy to make. They often require a minimum of ingredients and take just a few minutes to prepare. And this is their advantage over complex dishes. With time running fast, people simply don’t have enough time to prepare food, so they snack on the run. These types of dishes will provide normal nutrition - satisfying and not overloading.

Green vegetable salad

The simplest recipe, which can safely be called basic, looks like this. It will require:

Green salad in pots – 1 pc.
Sour cream (low fat content) – 40 g
Dill

Due to their large size, lettuce leaves must be chopped, then poured with sour cream, salt and mixed thoroughly. After the salad is placed in the salad bowl, sprinkle it with finely chopped dill.

Fruit and vegetable

2 medium carrots;
2 green sour apples;
1 bunch of parsley;
50 g walnuts;
half a lemon;
a piece of ginger root;
2 tbsp. olive oil;
1 tbsp. liquid honey (if the honey has thickened, you can melt it in the microwave or in a water bath).

Carefully remove the zest from half a lemon and squeeze out the juice. The carrots are grated on a coarse grater. The apples are peeled and grated in the same way. To prevent the apples from darkening during the process, you need to sprinkle them with lemon juice. Walnuts are chopped into large pieces, and parsley is chopped. Grate the ginger root on a fine grater. All products are mixed, poured with honey and olive oil. The appetizer needs to “rest” for 15 minutes before serving.

Orange

Take:

300 g white cabbage;
1 large orange;
1 carrot;
greens to taste;
grape seed oil.

The orange must be peeled, white pulp and seeds removed and broken into small pieces. Chop the cabbage and mash with your hands to release juice. Grate the carrots on a coarse grater, chop the greens. The products are mixed and seasoned with oil.

Salad with cheese and apples

This low-calorie salad will appeal to lovers of sweets - after all, apples will give the dish exactly this taste. It will require:

Lemon juice – fresh is best
Apples – 3 pcs.
Kefir (low fat content) – 250 ml
Hard cheese – 220 g

Apples should be peeled and pitted, cut into small slices, and then sprinkled with lemon juice. Then you need to grate the cheese (you can do it on the fine side), mix it with apples and kefir. Then the whole mass should be put in a cold place - preferably a refrigerator.

Chicken and nut salad

Delicious dietary salads may contain a little more ingredients. So, for example, you can prepare the following version of a dish for those losing weight. It will require:

Chicken breast – 1 pc.
Pineapple pieces (you can take compote or fresh) - about half a can or a quarter of the fruit
Canned corn - half a can
Hard cheese – 50 g
Peeled walnuts – 50 g
For dressing, yogurt or sour cream

First you need to boil the breast and disassemble the meat into pieces - you can do it with your hands, you can use a knife. Grate the cheese – choose the large side. It is recommended to fry the nuts in a frying pan and then chop them finely. Next you need to mix the meat, grated cheese, add pineapples and corn and season. The top of the salad should be sprinkled with nut crumbs.

Chicken

To prepare this hearty but easy dish you will need:

190 g chicken breast;
70 g low-fat sour cream;
60 g mayonnaise;
5 boiled eggs;
140 g ham;
80 g canned green peas;
spices to taste.

Chicken breast is boiled in salted water or steamed, cooled, and cut into cubes. Eggs and ham are cut into cubes. The products are mixed, green peas, mayonnaise, sour cream and spices are added.

Vitamin salad

Dietary salads, recipes for which are available in large quantities on the Internet, can be extremely tasty and contain a huge amount of vitamins. To pamper yourself, you can make the following version of the dish. It will require:

White cabbage – 100 g
Carrots – 1 pc.
Black radish – half the fruit
Vegetable oil
Fresh cranberries (you can use frozen ones and let them thaw)

The cabbage must be chopped into small and thin strips, the carrots must be grated on the fine side of the grater. Black radish should be peeled and grated. Before serving, add salt and pepper to the salad, and add a tablespoon of oil. Just before serving, sprinkle with cranberries.

Korean carrot

By the way, the salad, which many people love and eat, is also dietary. It requires:

Carrots (fresh) – half a kilogram
Vegetable oil – 100 ml
Vinegar – 2-3 tbsp.
Salt, red pepper, garlic

The carrots must be grated on a special grater so that they take the shape of a straw. All other components must be added to it. As an option, walnuts will help diversify the dish. All that remains is to let it steep for several hours.

Beetroot

To prepare a delicious and inexpensive beet and carrot salad you will need:

1 carrot;
1 stalk of celery;
several sprigs of parsley;
1 tbsp. lemon juice;
1 tbsp. apple cider vinegar;
1 tsp ground ginger root;
1 tsp turmeric; soy sauce or salt;
pepper.

All vegetables and herbs are not heat treated. Beets and carrots are peeled and grated on a coarse grater. The celery stalk is cut into thin slices, the parsley is finely chopped. The products are mixed. The remaining ingredients are used to prepare a salad dressing. Lemon juice, vinegar, ginger root, turmeric, soy sauce and pepper are thoroughly mixed until smooth. The salad is dressed and served to the table.

Salads by time of day

People often try to eat dietary salads depending on the time of day. After all, it is known that in the morning food is digested in one way, at lunch in a different way, and at dinner in a completely different way.

Food for breakfast

Traditionally, salads are not prepared for breakfast, giving preference to carbohydrate foods, which trigger all the working processes in the body. However, if necessary, it is quite possible to start your day with them. And the following options are suitable for such a situation.

Salad with celery and cucumber

It will require:

Celery – 2 pcs.
Cucumber – 100 g
White cabbage – 200 g
Onion – 1 pc.

For dressing you can use salt, pepper, olive oil and lemon juice. All main ingredients should be crushed and mixed, then seasoned with oil, lemon juice and spices. True, it is worth considering one nuance when using such a delicious dietary salad. Until the body gets used to being on a diet, it is better not to use this option, because... Lemon can whet your appetite. You can complement the salad with bread.

Bryndza salad with tomato

Tomatoes – 300 g
Cheese cheese – 150 g
Greens - to taste
Olive oil – for dressing

Tomatoes should be chopped and crumbled cheese. The greens should be finely chopped. This salad is often made into layers. If you want to make the dish more piquant and interesting in taste, you can add basil instead of the usual parsley and dill.

Lunch options

A salad for lunch would be a great solution. After all, it allows you to fill your stomach, and at the same time it is quite light. For lunch, you can make salads that are denser - just add fish or meat to it.

Vegetables + seafood

Seafood (you can use a cocktail) – 250 g
Fresh cucumbers – 100 g
Tomatoes – 100 g
Broccoli – 200 g

Soy sauce, olive oil, and lemon juice are perfect for dressing this dish. Broccoli and seafood should be boiled in lightly salted water. True, you shouldn’t be zealous - just a couple of minutes, otherwise the seafood will turn into rubber. Vegetables should be chopped and mixed with seafood. Then all that remains is to season everything with a mixture of sauce and butter.

Squid with cucumbers

Recipes for dietary salads are quite varied. Another option is squid salad. It requires:

Squid (preferably fillet) – 200 g
Hard cheese – 50 g
Cucumbers – 100 g
Greenery
Soy sauce - as a dressing

The squid must be boiled and cleaned. You can cut it into a salad in any way. Then add chopped cucumber and cheese, grated on a coarse grater. Everything needs to be seasoned with soy sauce.

Winter options

It's no secret that in winter you want to eat more and more often. Because of this, this time is extremely dangerous for the figure. But even here you can save your figure if you prepare delicious salads correctly. The basis for them will be in the cold season:

Beet
Cabbage
Carrot
Zucchini
Sea kale

Such ingredients will allow you to get maximum taste and benefits.

Vitamin winter salad

To prepare this option you need:

Carrots – 100 g
Cabbage – 100 g
Cranberries or other sour berries - to taste
Sour cream – 60 g

Vegetables must be cut, sprinkled with berries and poured with sour cream. Alternatively, sour cream can be replaced with kefir.

Bean salad

Dietary dishes from vegetables can also be prepared from legumes. For example, a cabbage salad with beans would be an excellent solution. It requires:

Cabbage – white or Beijing cabbage – 150 g
Beans (fresh) – 150 g
Lemon juice
Spices
Garlic – a few cloves

The beans should be boiled in lightly salted water, and do this so that they do not overcook. Then you need to cut it into small pieces, pour in lemon juice and add finely chopped garlic to it. After everything, you need to lay out the cabbage and mix everything.

Dietary salads will be an excellent addition to a person’s diet. They will allow you to eat varied and at the same time healthy. The figure does not suffer from such in any way - the calorie content of the dishes is minimal. At the same time, their undoubted advantage is that they prepare quickly.

Garlic

2 medium boiled carrots;
2 boiled potatoes in their skins;
2-3 large cloves of garlic;
2 tbsp. olive oil;
spices to taste.

Potatoes and carrots are peeled while warm and cut into small cubes. Garlic is grated on a fine grater or chopped very finely. The products are mixed. The products are salted, peppered (if desired) and seasoned with olive oil. Before eating, let the dish sit for 15 minutes at room temperature.

For waist

Those watching their waistlines will love this light salad recipe. To make it you need:

300 g white cabbage;
1 medium carrot;
1 orange;
1 bunch of dill;
2 tbsp. grape seed oils;
several cranberries;
salt.

The cabbage is chopped, salted and kneaded with hands until the juice is released. The carrots are grated on a coarse grater. The orange is peeled, seeds and films removed and cut into cubes. The products are mixed and seasoned with oil. The dish is placed in the refrigerator for half an hour to infuse.

Inspiration

200 g shrimp;
10 lettuce leaves;
1 small purple onion;
2 sprigs of mint;
2 sprigs of basil;
1⁄4 orange pepper;
1 tbsp. soy sauce;
1 des.l. balsamic vinegar;
1 tbsp. olive oil.

Boil the shrimp in salted water for 3-5 minutes and drain in a colander. The onion is cut into half rings, the pepper into strips. According to the rules, salad leaves are not cut with a knife, but are torn into small pieces by hand. Mint and basil are finely chopped. All ingredients are mixed, seasoned with vinegar, oil and soy sauce. If necessary, add a pinch of salt. This salad contains a huge amount of fiber, vitamins and proteins.

Lose weight up to 5 kg in 7 days.
The average daily calorie content is 460 Kcal.

The salad diet is a technique in which you can lose excess weight by eating delicious food. Spring and summer are a great time to modernize your figure in this way, since the main ingredients of the diet are vegetables and fruits. Don't be afraid, you won't have to chew one piece of grass. We invite you to familiarize yourself with popular salad-based diet options designed for 3 and 7 days.

Diet requirements for salads

Let's pay attention to the important rules of any variation of the salad transformation technique.

Eat slowly, because satiety comes 20-25 minutes after you start eating.
Drink enough clean water. You can also introduce various sugar-free teas into your diet (herbal teas are best).
Before going to bed, you are allowed to treat yourself to low-fat sour milk. This promotes improved digestion, more restful sleep and gives the skin a fresh, healthy appearance.
It is allowed to dress salads with a small amount of vegetable oil, which is recommended to be diluted with freshly squeezed lemon juice and various natural seasonings.
It is recommended to base your diet on fresh fruits and vegetables (preferably the non-starchy variety), lean meat, fish and seafood, low-fat cottage cheese and other fermented milk foods, as well as milk.
During the diet period, say no to any fried foods, smoked meats, canned food, sugar and any products containing it, legumes, alcoholic beverages, mayonnaise, sour cream, ketchup and other store-bought sauces, flour and sausages.

The first version of the salad diet is designed for 7 days. According to his rules, every day you need to eat some specific foods. Eat fruits on the first day, vegetables on the second, dedicate the third day to lean meat, and the fourth to fish. The fifth day involves eating fruits again, the sixth - vegetables, and the seventh - meat products. But any diet should be supplemented with non-starchy vegetables, and on meat day you can also eat a couple of chicken eggs. It is recommended to eat three times a day. If you feel hungry, you can snack on permitted foods in small quantities. As a rule, using the described method, up to 4-5 kilograms of excess weight are lost.

If you need to adjust your body just a little and lose 2-3 kilograms, seek help from an express diet on salads. Its duration is 3 days. This is a good way to get your figure in order, for example, after holidays, accompanied by abundant feasts, due to which your shape has spread somewhat.

All the time you can eat only vegetables (in particular, beets, carrots and greens), their quantity is up to 1-1.5 kg daily. Now it’s better to eat 6-7 times a day in small portions. This will help you not experience an acute feeling of hunger, which is especially important in this version of the diet, which is not particularly full.

You can lose 3-4 kg in the same period of time on a diet based on the consumption of fruit salads and fruits themselves. The menu may be supplemented with a small amount of protein products. It is recommended to eat four times a day.

To prevent excess weight from returning after finishing the salad diet, it is important to say goodbye to it carefully and not pounce on what you should not have consumed. Otherwise, you may gain even more pounds than you lost. Ideally, stick to a low-carb and low-salt diet, basing your diet on low-fat milk, lean meat, fish and seafood, vegetables, fruits and mixed salads.

Diet menu on salads

Example of a salad diet for 7 days

Monday
Breakfast: orange-apple salad, which can be provided with a small amount of raisins.
Lunch: pear and kiwi with a few of your favorite nuts.
Dinner: 2 apples and tea with natural honey (1 tsp).

Tuesday
Breakfast: grated beet salad.
Lunch: a couple of carrots and sweet peppers.
Dinner: cucumber and tomato salad with herbs.

Wednesday
Breakfast: salad of boiled beef in an amount of about 100 g and spinach.
Lunch: 100 g of boiled or baked chicken breast and a boiled chicken egg.
Dinner: 1 boiled chicken egg (or 2-3 quail) with herbs and fresh cucumber.

Thursday
Breakfast: 100 g of boiled salmon and lettuce leaves.
Lunch: 100 g of boiled shrimp and fresh cucumber.
Dinner: 200 g of seaweed, to which you can add 1 chopped chicken egg.

Friday- Monday repeat.

Saturday- repeat of Tuesday.

Sunday- Wednesday repeat.

Express diet on salads for 3 days

Day 1: carrots, boiled or raw (can be combined).

Day 2: herbs (parsley, basil, dill, lettuce), which can be flavored with a little olive oil.

Day 3: boiled beets.

Diet on fruit salads for 3 days

First day Breakfast: half a medium-sized melon, which can be poured with a small amount of natural yogurt or kefir. Lunch: strawberry-orange salad with kiwi slices, dressed with plain yogurt. Afternoon snack: a couple of plums. Dinner: 150-200 g of lean chicken meat, boiled or baked; a small portion of salad from non-starchy vegetables, seasoned with lemon juice; half a grapefruit.

Second day Breakfast: a mixture of 150 g of berries and 100 g of cereals. Lunch: a couple of slices of fresh pineapple. Afternoon snack: 1 peach (can be replaced with nectarine). Dinner: up to 180 g of boiled or baked turkey accompanied by lettuce leaves; 1 orange.

Third day Breakfast: 2 slices of watermelon and natural yogurt (100 g). Lunch: strawberry salad (about 100 g) and a small banana. Afternoon snack: a cup of any fresh berries. Dinner: up to 180 g of boiled lean fish and Brussels sprouts (100 g).

Contraindications for the salad diet

Pregnant and lactating women and teenagers should not be on a salad diet.
Also, fruit and vegetable nutrition, according to the recommendations of experts, is contraindicated for people suffering from hypertension, kidney disease, atherosclerosis, and severe obesity.

Advantages of the salad diet

The main advantage of the salad diet is its speed and effectiveness.
In addition, fruits and vegetables, which are the main components of the method, are excellent cleansers of the body from toxins, waste and various harmful substances.
A fairly varied salad diet menu helps ensure that the body receives various vitamins, microelements, and amino acids.
Let us pay attention to the following basic beneficial properties of fruits, berries and vegetables for our body:
- normalization of fat metabolism;
- increasing the immune properties of the body;
- supplying the body with carbohydrates, i.e., the necessary energy, but not harmful fats;
- improved digestion;
- lowering the level of bad cholesterol;
- rejuvenation of the body due to the renewal of its cells;
- a positive effect on intellectual abilities, improved memory and increased concentration.

Disadvantages of the salad diet

There are also disadvantages to the salad diet. These include seasonality. If you want the technique not to cause harm to the body, you can stick to it only during the period when it is easy to get the necessary fresh products. Moreover, it is desirable that it grows in your area.
Various side effects may also occur. Disorders of the functioning of the gastrointestinal tract (diarrhea, nausea, flatulence), allergic reactions (skin rashes) may be observed. If you encounter such manifestations, stop the technique.
It is also worth noting that you cannot lose significant weight with a salad diet. So it is more suitable for minor body contouring, rather than for significant body transformation, which may be necessary if you have a lot of extra pounds.

Repeated diet on salads

If desired, you can turn to the salad diet a month after it ends. But if you decide to make it a regular practice, you should lose weight by including at least some amount of lean protein products in your diet so as not to put the body into a stressful state.

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