The Power of Salad for Rapid Weight LossNovember 15, 2007 • By admin
Need to lose weight in a hurry? There are so many approaches that work, but this one is more effective than most. Eating salads that contain protein like chicken or egg whites is a quick way to get trim. This isn’t anything new, but sometimes we need to be reminded of simple approaches that work.
[Pictures of Salad are Boring. This One is Much Better. Who Else Wants to Pull That String…LOL!]
So Why is Salad So Effective for Weight Loss?
Salad is an effective way to diet due to the fact that lettuce is a fibrous carbohydrate. Fibrous carbs are foods such as leafy green vegetables like lettuce and broccoli that are filling, but don’t contain many calories. These are vastly different than starchy carbohydrates. Starchy carbs are foods like potatoes, rice, and breads that are much higher in calories. Since salad’s main ingredient is a low calorie, yet filling food…it is the perfect diet food.
Making a Salad Into a Power Meal
I figured salad was just a food women ate for weight loss. I never thought it would provide enough nutrients for a man and that I would lose every ounce of muscle that I had on my body. Well…you have to think a bit differently about salad to get the greatest benefits. First of all, you need to add protein in the form of chicken, nuts, cheese, eggs, etc. Then you need to make a salad big enough to satisfy your hunger. I actually eat my salads out of a small mixing bowl. Finally, you have to add a variety of ingredients to make it tasty.
What a Good Salad Would Look Like
I normally buy those bags of pre-cut lettuce with a variety of veggies already in the bag. I’ll take two boiled boneless chicken breasts and chop up into cubes. I’ll take around two ounces of cheese and chop up into cubes. Then I may add a hard boiled egg and chop up into pieces. I may add a 6-12 cashews or almonds. I might throw in some dried cranberries…add a peperochini or two, etc. It really depends upon the type of salad I’m going for. Since the salad is large and I need a large amount of dressing…I chose rice vinegar because I can use a lot with almost zero calories. The nice thing about rice vinegar is that it enhances the flavor of the veggies, it doesn’t mask the flavor like other salad dressing.
Customizing Your Salad to Fit Your Goals
That salad above is a big 500 calorie salad with 40-50 grams of protein. This is the type of salad I would eat if I was just eating 3 meals per day. If someone was eating more meals or was aiming for lower calories they could make a smaller salad…or cut out the cheese, ect. If a person was following the one-meal-per-day diet plan, they could add more chicken, more cheese, and maybe even a bit of ranch dressing.
Common Ingredient to Create Your Own Custom Salad
1 medium head of lettuce: 55 calories – 5 grams of protein
1 medium bag of lettuce: 45 calories – 3 grams of protein
1 boneless chicken breast: 80 calories – 16 grams of protein
1 hard boiled egg: 80 calories – 6 grams of protein
1 ounce of cheddar cheese: 115 calories – 7 grams of protein
1 dozen almonds: 90 calories – 5 grams of protein
1 medium carrot: 25 calories – 1 gram of protein
1 Tbsp olive oil: 40 calories – 0 grams of protein
Note: You can get away with adding a lot of vegetables without much impact calorie-wise. The main thing to watch out for is that you get enough protein without adding too many calories for your goals. The best ingredient for a high protein-to-calorie ratio is boneless chicken breasts. Cheese is pretty calorie dense, but if you need to add calories to meet your requirements, it really makes the salad tasty. You could also add higher calorie salad dressing, but that typically won’t have the high quality protein that cheese has. Over time you will be able to create the perfect salad to meet your needs!
Going on a Short Term Salad Only Diet
If you need to lose weight in a hurry, going on an all-salad diet can work very well. You only want to do this for 3 weeks max…it is pretty hardcore, but works. The problem with going over three weeks in a row is that your metabolism will slow down and then this diet becomes less effective (plus eating really low calories isn’t a good idea long term). Here is the diet in a nutshell. Multiply the body weight you are aiming for by 8-10. If you wanted to get down to 120 pounds…you would get 960-1200. This is the amount of calories you are allowed to eat each day. Divide the total daily calories by three. You will want to eat three 300-400 calorie salads each day for three weeks…nothing else. After three weeks is up you are done. Please don’t go longer than 3 weeks. Also, make sure you get at least 20-30 grams of protein in each salad. This is as simple as it gets for rapid weight loss!
Believe it or Not McDonald’s Has A Decent Salad!
Out of curiosity I went to McDonald’s website and found out the nutritional info on their salads. They actually have a couple of good ones. Their “Asian Salad With Grilled Chicken” has 300 calories, 10 grams of fat, and 32 grams of protein. Their “Southwest Salad With Grilled Chicken” has 320 calories, 9 grams of fat, and 30 grams of protein. This is without the salad dressing, so you would want to chose the “Newman’s OwnÂ® Low Fat Balsamic Vinaigrette”, which adds only 40 calories. So there is no excuse to eat badly even if you are hitting a fast food joint for lunch.