Make Salads to Lose Weight and Leave You Satisfied

· October 23, 2016
In order to make salads to lose weight, and to prevent getting bored with them, you absolutely must change up the ingredients. Especially to make them look appetizing.

A lot of times people think that salads are the perfect food for losing weight. But is that true?  It’s not necessarily so…

Generally, salads end up containing a lot of other foods that are full of fat and calories, that you may not even realize.

The problem with salads is that they generally create a cyclical effect that makes it harder to control portion size. As much as you think it’s healthy, it’s not healthy to eat excessive portions of salads.

What you should, and shouldn’t do, to make salads

It’s important that you add dark, leafy greens, like arugula and spinach. They are full of nutrients and taste great.

You’ll also be adding an extra dose of protein and fiber to help lose weight. Another healthy option is iceberg lettuce. Because of its high water volume, you can make a salad out of it without adding extra calories.

There are also common salad foods that are bland, leaving you tempted to add a bit of dressing to improve the taste.

It’s important that you be creative. There is a wide variety of ingredients that can add color and taste great in salads. It’s all just a question of experimenting.

Remember that food should look appetizing, and everyone has different tastes. You can add a wide variety of peppers, squash, carrots…these things give an extra touch of flavor, and you can also add fruits, like kiwi or mango.

And what about meat?

You shouldn’t add meat that is high in fat. You can add chicken or steak to salad, but it all depends on the cut of meat that you choose, and how you prepare it.


It’s important to avoid fried, battered or “crunchy” foods. They all take you further from your weight loss goal.

You can add lean protein, like hard boiled eggs, lean cuts of meat, like chicken breast. Fish is a great option, especially fresh salmon and tuna, because they provide a large amount of healthy fats.

Be careful with dressings!

A lot of times people go crazy with the dressings. This could turn your diet into a total disaster. Adding croutons, bacon bits, cheese or high fat dressings is something you should leave aside.

If you want to break out of your diet for a bit and add something crunchy to your salad, you need to be aware and measure it first, to make sure you’re not adding more than one portion.

One ingredient to give your salad a creamy touch, and to add healthy fats, is avocado. Of course, as always, use in moderation.

Eating a salad with a wide variety of dark green veggies before your main meal is a great option for helping fill your stomach a bit, and to avoid eating too much.

It’s also a good idea to try to prepare your salads on your own. This will help you include more of your own food, and you’ll be sure that you’re not eating unnecessary calories.

Fresh is better

We all know that fresh salads are better than cooked foods.

The reason is that vegetables lose part of their nutrients in the cooking process. This doesn’t mean that a salad with cooked vegetables doesn’t help in weight loss, however.

But you should be careful not to exceed cooking times. Overcooked vegetables can lose the majority of their nutrients, and end up being fairly unhelpful for the body.

Follow these 3 steps to make the perfect salad for weight loss

First, choose a lean meat. There’s a lot of variety out there, including:

  • Chicken breast
  • Grilled salmon
  • Tuna
  • Boiled eggs
  • Turkey
  • Lean beef cuts

Then add the vegetables that are rich in fiber, then whichever fruits you prefer. These help give color and contrast.

When it comes to your vegetables, try spinach, mixed salad greens, or combinations of cabbage, broccoli, cauliflower, carrots, avocado, beans and sprouts.


Be careful with fruit. They can help give you a fresh and delicious salad, but they also add more calories.

And lastly, don’t forget to add a small amount of dairy products. This could be cheese or a yogurt based dressing that you made yourself.

Avoid croutons and bacon, you’ll be doing yourself a favor. They add a lot of (unnecessary) calories that make it harder to lose weight.

The key is variety

When it comes to making salads that leave you satisfied, it’s important to vary your ingredients.  This not only helps in consuming all the nutrients you need, but it also prevents you from getting frustrated with your new menu, and leaving it.

Try new things so you don’t get tired of anything.

Remember that your goal, in addition to losing weight, should also be acquiring healthy habits.  This, combined with an exercise routine, will help you achieve your weight loss goal.

It’s best to live a life based on physical and mental well-being.