Salad is one dish that comes to most people's mind when they think of healthy eating and dieting for weight loss. A portion of salad either with a meal or as a mid-snack is an easy option to keep oneself full and increase servings of vegetables and fruits.
Truth be told, eating a salad does not necessarily mean that you are eating healthy. Your bowl of salad can either lead to weight loss or can become a reason for weight gain, depending on the ingredients you choose to add to it. The salads served in restaurants are more likely to sabotage the number on the scale. Here are 5 common mistakes people make while preparing their bowl of salad that can impair their weight-loss efforts.
02/6Skipping protein
It might seem fair to reduce ingredients from your salad to cut down the calorie intake. But that should never be protein. As you already must be consuming less of carbs and fat, cutting down protein would not be a good idea. Protein is the building block of cells and you need to consume it every day to maintain RDI. This macronutrient increases satiety and prevents you from unhealthy munching. Always add good sources of protein in your salad like nuts and seeds, eggs, chicken breast or a handful of chickpeas.
03/6You are missing on fats
Fats, carbs and protein are the three vital macronutrients, required by our body on a daily basis. While you might be cautious about the intake of saturated and trans fat, never shun fat altogether. There are two types of fat- bad and good. Bad fats are unhealthy for weight. Good fat supports the weight loss process by promoting satiety. Choose healthy sources of fats for your meal like olive oil, avocado and fatty fish.
04/6You are adding too much dressing
Salad dressing adds flavours to the dish, but to satisfy your taste buds do not drown your green and fruits in its creamy fatty layers. Instead of creamy cheesy dressing or mayonnaise, prefer to add olive oil with vinegar and avocado-based dressings with heart-healthy fats. Besides adding flavour to your dish, it satisfies your hunger and keeps your fuller.
05/6You are not adding enough veggies
The core ingredient of your weight loss salad should always be veggies. Rather than opting for one or two green vegetables, add different varieties like tomatoes, cucumber, lettuce, broccoli or carrot. The more veggies you add in your food, the more nutrients you will get. Try to stick to raw vegetables.
06/6You are adding too many toppings
Adding toppings to the salads is important for some people. But loading your salads with different kinds of toppings like cheese and croutons is not an ideal choice. Choose healthy toppings like nuts and do not overdo it. You can even add blueberries or blackberries to get a good dose of antioxidants.
February 01, 2021 at 12:30AM
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Weight loss: 5 common salad mistakes that you must avoid - Times of India
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