Salad diet. Diet salad recipes for weight loss

What is the principle?

The product composition makes this method of losing weight very relevant and attractive. It is known that many diets require you to consume dishes and ingredients that you may not like for personal reasons or are completely contraindicated. In this case, it is proposed to lose weight on vegetables and fruits. But the main condition is that they should not be too high in calories.

Follow a salad diet for one week. In order to avoid protein deficiency in the body, on some days it is recommended to prepare dishes with the addition of meat or fish.

The main results are achieved through the preparation of a low-calorie menu and the lack of them in general. Thus, without starving yourself, you can lose up to 9 kilograms of weight.

Below we will consider the basic requirements of a diet based on vegetable salads.

Diet rules

There are two options for this method of losing weight (they will be discussed later). However, the following rules must be followed when performing any of them. Here is a list of what must be observed:

• You need to chew light salads slowly, without being distracted by anything. In general, lunch should take you at least 20 minutes;
• To satisfy a slight feeling of hunger and not experience severe discomfort, you need to drink enough water per day. It is also allowed to drink various teas without sugar and other additives. The best option would be drinks made from herbs;
• Before going to bed, when dieting on salads for weight loss, you are allowed to consume a small amount of low-fat fermented milk products. They do an excellent job of improving digestive processes, promoting more restful sleep, and also giving a fresh and healthy look to the skin;
• the recommended diet should be based on fresh vegetables and fruits. Moreover, it is desirable that they are not starchy. It is also allowed to eat lean meat, fish and seafood;
• How to dress a salad on a diet? It is recommended to use a small amount of vegetable oil. However, there are also recommendations that it should be diluted with lemon juice and natural seasonings;
• If you follow this diet, you must avoid any fried foods, smoked foods, canned foods, sugar and products containing it. It is also prohibited to consume mayonnaise, sour cream, ketchup and other store-bought sauces, sausages, flour, legumes and alcoholic beverages;
• It is not recommended to engage in heavy physical activity.

"Rustic" in world cuisine

In any country in the world there is a village, home or garden salad - the name may change, but the essence will remain the same. This is a mix of leaf salads - arugula, frisée, romaine, iceberg, radicchio and others, which are torn by hand and mixed with seasonal vegetables - tomatoes, cucumbers, radishes, celery, bell peppers.

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It is this simple and healthy dish that nutritionists strongly recommend eating at least once a day.

However, the dietary content of the salad largely depends on the sauce. The easiest dressing is considered to be in the Italian style - after you salt and pepper the dish, sprinkle it with vinegar (wine, balsamic) or lemon juice and pour over olive or other vegetable oil. Ranch sauce, popular in America, is also quite dietary - it is prepared on the basis of unsweetened live yogurt (similar to our kefir or low-fat sour cream), chopped garlic, parsley and dill. But the French usually serve their village salad with mayonnaise, which they make with their own hands. By the way, preparing such a dressing is not at all difficult. In a blender, put four yolks, salt, a little lemon juice, 0.5 liters of refined sunflower oil and a tablespoon of extra vergin olive oil and beat the mixture until smooth. You can add chopped pickles, capers, boiled eggs, vinegar, mustard or ketchup to ready-made homemade mayonnaise and make sauces like Thousand Island, Tartar or Caesar. However, remember that such dressings will be higher in calories and harmful to your figure.

Diet types

As mentioned earlier, there are currently two types of light salad diets. Here is their list:

• strict option. In this case, only low-calorie vegetable and fruit salads are allowed. The diet also includes boiled eggs. But this is where the list of products ends. According to reviews, if you follow a diet of cabbage salad (for example) with eggs, you can lose up to 9 kilograms of weight;
• gentle mode. In this case, the consumption of meat broths, meat and fish is allowed. Salads here are served as a second course or as a side dish for meals. Accordingly, the result here is much less. In a week of such a salad diet, you can lose up to 4 kilograms of weight.

General rules

The salad diet for weight loss includes many flavor combinations and vitamins . Compliance with simple requirements and strict adherence to the menu will allow you to get rid of excess weight . The diet helps cleanse the body of toxins and waste deposits.
During the diet, the condition of hair and nails noticeably improves. Eating healthy foods in the right ratio is the easiest way to effortlessly lose weight, strengthen your hair, and improve your complexion. The diet does not involve a grueling hunger strike; on the contrary, the diet is full of bright, tasty and juicy foods. A diet based on fruits and vegetables is recommended by nutritionists for unobtrusively maintaining weight and getting rid of extra pounds. Allowed foods are low in calories and do not contain fat, and are rich in fiber and vitamins. Against the background of the diet, normalization of digestion is noted.

When should you not use this diet?

There are several circumstances in which losing weight using this method is strictly prohibited. Among them:

• state of pregnancy or lactation period;
• During adolescence, it is also prohibited to use a tomato salad diet or other limited diet options. This can lead to problems in the growth and development of a young body;
• such a diet is contraindicated for people who suffer from hypertension;
• kidney diseases;
• in case of diagnosed atherosclerosis or suspected presence;
• citizens with pronounced obesity. Such a drastic reduction in diet can lead to extremely unpleasant consequences for the entire body.

Now it’s worth talking about the benefits of a salad diet.

The positive aspects of this diet

Below are a number of good consequences that occur to the body while following this diet. Among them:

• a fairly quick and effective way to lose excess weight;
• The second name for the salad diet is “brush”. This is explained by the fact that fruits and vegetables consumed during weight loss perfectly cleanse the body of various toxins, waste and other harmful substances;
• the menu is very varied. This means that your body will sufficiently receive all the beneficial components, substances, vitamins and minerals without experiencing any particular discomfort;
• if you follow the diet, fat metabolism is normalized;
• immune properties increase;
• all the energy needed is not supplied to the body in the form of unhealthy fats;
• digestive processes improve;
• the level of bad cholesterol also decreases;
• Thanks to the gradual renewal of cells, the body rejuvenates;
• the level of intellectual abilities also increases;
• memory improves;
• concentration increases.

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 look.
• 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, lean meat on the third day, and fish on the fourth. 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.

Negative sides

Like any other weight loss regimen, the salad diet has its own set of disadvantages. Here is a short list of them:

• This weight loss option is only relevant at certain times of the year. For the diet to be effective and not harm the body, all foods consumed on it must be fresh;
• When following this diet, various side effects may occur. Among them:
• gastrointestinal disorders;
• allergic reactions;
• diarrhea and nausea. If they occur, it is necessary to urgently stop following the salad diet;
• It is important to keep in mind that this regime is more suitable for body correction and body correction, and not for tangible weight loss. If you have a lot of excess weight, you should consult a doctor so that he can select the necessary regimen based on your condition.

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 the help of 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.

Diet for one day

First, let's consider the daily version of gentle nutrition when dieting on salads. Here is his schedule:

• for breakfast you can make a smoothie from vegetables (products processed in a blender) and eat it with two boiled eggs;
• for lunch you can eat one carrot or cucumber;
• For lunch you should prepare 250 grams of vegetable salad with tomatoes, cucumbers, sweet peppers and herbs. Still water or herbal tea is acceptable as a drink;
• as an afternoon snack, again, either a carrot or a cucumber;
• for dinner you can make a salad of low-calorie vegetables and make a cocktail of carrots and apples;
• It is recommended to drink a cup of green tea before bed.

Menu for seven days

Now let’s look at the weekly diet for a salad diet. Below is a detailed schedule for each meal:

• on Monday for breakfast you can make a salad of apples and oranges with a small handful of raisins. For lunch, eat a pear, kiwi and some of your favorite nuts. For dinner, you can make tea with a spoonful of natural honey and eat it with two apples;
• For Tuesday breakfast, make a salad of grated beets. For lunch, eat a couple of carrots. For dinner, make a cucumber and tomato salad. But how to replace mayonnaise in a salad when on a diet? It was previously mentioned that oil can be used here. In some cases, natural, low-calorie yogurt is ideal;
• On Wednesday, for breakfast, cook about one hundred grams of beef and eat it with spinach. For lunch, boil one hundred grams of chicken breast and add one boiled egg to it. For dinner, also cook an egg and eat it with cucumber and herbs;
• For Thursday breakfast, boil one hundred grams of salmon with lettuce leaves. For lunch, you can boil either shrimp or chicken breast, plus an egg. For dinner, eat 200 grams of seaweed with a chopped chicken egg;
• In the last three days, repeat the regimen from Monday to Wednesday.

Now let's figure out what salads you can eat while on a diet.

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.

Tuna with vegetables

To prepare it you will need 260 grams of tuna, the same amount of tomatoes, 50 milliliters of olive oil, two tablespoons of lemon juice, the same amount of wine vinegar and a head of red onion. The salad is prepared as follows:

• mix lemon juice (or vinegar) and oil in one bowl;
• cut the onion into halves and marinate it in the previously prepared mixture;
• Mash the tuna pieces with a fork and drain the resulting oil;
• Next, cut the tomatoes into small slices;
• mix all the ingredients in one bowl, thus preparing the salad.

Chicken salad

To prepare it, you will need 300 grams of chicken breast, half a head of Chinese cabbage, two fairly large bell peppers and a small onion. The dishes are prepared according to the following algorithm:

• let the chicken breast cook until fully cooked;

• Wash the pepper and cut it into halves;
• Peel the onion, rinse and chop in the same way as the previous ingredient;
• finely chop the Chinese cabbage;
• after cooking, cool the breast and cut it into thin strips;
• put all the products in one bowl, pour in lemon juice and soy sauce;
• stir until all ingredients are evenly distributed.

Mix with peaches

Don’t be afraid to add fresh berries and fruits to vegetable salads – sweet and sour fruits will give the dish a special charm. For example, mix peach slices, as well as thin slices of carrots and raw zucchini (can be cut with a vegetable peeler) with a mix of lollo rosso, lettuce and arugula. Then add peeled orange and grapefruit slices to the salad and season it with light Citronet sauce. To prepare the latter, whisk 10 g of freshly squeezed lemon juice and 20 g of olive oil.

Caesar

To prepare this famous and light salad you will need 100 grams of chicken breast, 100 grams of Iceberg lettuce leaves, four quail eggs, a tablespoon of grated cheese, homemade crackers. The cooking recipe is as follows:

• leave the chicken breast to cook until it is completely cooked;
• for croutons, finely chop any bread and place in the oven until cooked;
• Wash the salad leaves, dry them completely and tear them into small pieces by hand;
• cut tomatoes into cubes or small slices;
• Boil the quail eggs and divide them in the same way as the previous product;
• grate some cheese on a fine grater;
• Cool the finished chicken breast and cut into small pieces;
• Mix all the previously prepared products (including crackers) in one bowl and sprinkle cheese on top.

Cabbage salad

To prepare it you need 250 grams of Chinese cabbage, 200 grams of tomatoes and the same amount of cucumbers, one small hot pepper, 150 grams of feta cheese, half a can or package of olives, a tablespoon of olive oil and seasonings. Prepare the salad as follows:

• disassemble the Chinese cabbage into leaves, then tear each of them into small slices with your hands;
• Wash cucumbers and tomatoes and then cut into large cubes;
• divide the cheese in the same way as vegetables;
• chop the pepper into small pieces;
• put all the products in one bowl;
• pour oil, add spices and stir until all ingredients are evenly distributed.

Cocktail from the sea

Seafood is another perfect addition to any fresh mix. It is good to first marinate the seafood cocktail for a couple of hours in a mixture of soy sauce, lemon juice and white wine (all equally). Then quickly fry it in a very hot frying pan and season with Long Island sauce - for it, mix a tablespoon of mayonnaise, ketchup and vegetable oil, add a few drops of cognac and Worcestershire sauce. Place the finished salad on a “cushion” of vegetable mix consisting of lettuce leaves, lollo rosso, cucumber and bell pepper. Garnish the dish well with a couple of fried tiger prawns.

Beet salad

To create it you will need one large beet, one medium-sized apple, three walnuts, two small prunes, a clove of garlic and two tablespoons of 1% yogurt. The salad is prepared like this:

• rinse the beets and boil until fully cooked;
• after that cut it into cubes;
• Wash the apple and grate it on a coarse grater;
• Grind prunes in a blender along with walnuts;
• Squeeze the garlic into the resulting mixture and mix;
• Next, place all the products in one bowl and mix until all components are evenly distributed.