November 15, 2007
The Power of Salad for Rapid Weight Loss
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 Own® 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.
Tags: Dieting for Fat Loss, all salad diet, boneless chicken breasts, diet food, fibrous carbs, lose weight, mcdonalds, protein, rapid fat loss, rapid weight loss, rice vinegar, salad, slow metabolism, starchy carbs, women weight loss
Comments
November 15, 2007
Syrai said:
Dear Rusty,
Brilliant, brilliant and again brilliant!! *cheers*
Thanx Rusty! I will go and try this, starting next week!
I am a terrible eater (will sometimes eat nothing for 3 or 4 days, or only veggies for a month) but what I can always eat is a salad. Sticking to this will be easy for me and I will be able to speed up my metabolism (since it is at this point prob at its lowest due to my unregular eating habits). Maybe I will even be able to stick to a regular one meal a day after doing this for 3 weeks.
I am wondering though, what do you recommend to start with after those 3 weeks? Not that I would go and eat a large steak with potatoes and all, (yugh!
) but I guess you should try and let your tummy adjust to 'regular' food again? Can you immediately go back to the 960 – 1200 calories (if I was like the person in your example) or should I build this slowly for more weight loss?
And I assume you do the calculation on your ultimate goal weight, not the weight you wish to be after those 3 weeks? How much should I be able to lose? Considering I do this diet for 3 weeks, with a minimum of 4 times a week cardio and a minimum of 2 times a week of weight lifting?? Can I do this diet on a regular basis? How much time should I then keep between them? 2 months? Maybe 3? Thanx 4 your patience with me
Love from Holland,
Syrai
Jonneh said:
…Now if only I had enough willpower to eat nothing but three salad's a day for three weeks.
john said:
my favorites are, in no particular order:
1-parmesean, almonds, spinach and balsamic vinegar…
2-caprese…mozzarella with tomatoes
3-tuna artichokes and cherry tomatoes
4-beef carpaccio (sliced razor thin) with arugula and parmesean.
5-all time favorite, insalata di polipo (octupus) with olive oil and amalfi lemons
admin said:
Syrai,
This salad diet is a similar approach that Lyle McDonald takes in his book The Rapid Fat Loss Handbook. This is probably the best book I've ever read on losing weight quickly. Lyle McDonald is an absolute freak show when it comes to dieting…he simply blows most nutritionists out of the water.
If you have a lot of weight to lose, then you could do 3 weeks on and one week off. The closer you get to your goal the longer the break has to be…like 3 weeks on 3 weeks off.
When you go back to the one meal a day diet, just pick a really healthy meal with complex carbs, protein and veggies. Steamed rice, chicken, and broccoli -or- chicken fajitas with rice and sour cream. Once or twice a week, live a little…pizza and beer, Italian food and wine, nachos and a Magarita, etc…
Hope that helps!
Rusty
yavor said:
Yeah, I've been eating broccoli/pepper/cauliflower+some protein and lost 1-2kilos within a week. I actually got compliments today for being slimmer.
Vince Gironda also recommends a short period of salads only for fast weight loss after ahihg protein diet.
p.s. cauliflower seems to be tjhe best for me
November 16, 2007
Gina Wood said:
Trying to cut down, it seems the salad diet will be splendid. Hope to be successful. I really admire those who have been able to make it.
Gina
Candy said:
Wow. Thanks for the fab information Rusty. Really useful. I'm very tempted to go on a salad only diet now. (Salad is what im mostly eating with this diet). if I did continue for more than 3 weeks (eating a healthy big portions of salad of course) you say my motabilism would slow down. Would this cause me to put on more weight? What I really don't want to happen is that I work hard at this for the 3 weeks, get my super sleek body back, and then after that I straight putting on lots of weight! And my salads have been pretty boring, with no dressing. But for an extra 40cals I think I will induldge and add some pronto!
Im sure it will liven things up a bit 
I've got a month until I need this weight OFF!! I want my pancake belly back hehe (Wouldn't mind some pancakes right now actually!!). :O Also, one other thing while im here. Eating bread is bad for me isnt it? I had a slice of toast this morning (was in a hurry before work). That's full of yeast isnt it and will do me no good? Also, on occasion ive had a small wheat roll with my soup. I take it thats bad aswell? Please do feel me in. Your a true star Rusty. Your so kind to help everyone out like this. x
admin said:
Candy,
As long as you eat enough calories, your metabolism won't slow down. If you are only eating 900-1000 calories per day, then your metabolism would slow down.
If you are going to eat bread, try your best to do it after you exercise…that way those extra carbs will go to use and won't be stored as body fat. Bread isn't the worst thing in the world, but I would recommend not eating it if you want to lose weight in a hurry. Once you reach your target weight, you can reintroduce it into your diet.
Rusty
Jeff said:
Rusty,
Would you recommend this diet for someone (like myself) who is trying to drop their BF by a percentage or two to get rid of that last tiny bit of lower abdominal fat w/o losing muscle? Or should I continue to try to lose it slowly. I want to change composition not necessarily drop weight. My current diet looks a bit like Clarence Bass meets warrior diet. It's taken months to lose even the slightest bit of fat, I hate to use the word plateau…Any advise? BTW My workout is essentially HITT using a large punching bag and weighted pullups, pushups, squats and planks. I do mix it up with some "muscle confusion."
November 17, 2007
Candy said:
I don't know how many calories im eating. As a general rule if I do have breakfast its between 125-250 calories. 300 if im feeling a bit naughty. And dinner, is usually a whopping big salad without dressing or anything fatty
Im not sure exactly what calorie amount that takes me up to. OOoooOoh ive been eating alot of seafood recently. yum yum YUM! good or bad? 
xxxx
November 18, 2007
admin said:
Candy,
Fish is wonderful for you. We don't eat enough fish in our diets in the U.S. in my opinion. You and your boyfriend are doing great.
Keep it up…I'm proud of you!
Rusty
admin said:
Jeff,
Once you get close, it is best to go slow and steady. At this point, if you diet way too hard you may sacrifice a bit of muscle. Also…why don't you throw in one workout a week of steady state cardio? Run on a treadmill at a challenging level for 30-40 minutes straight. When I began to do this, it improved the effectiveness of my HIIT workouts. I'm a huge believe in HIIT, but try throwing in a 40 minute run once a week and I think you will like the results.
Rusty
Mark McCullagh said:
Great advice Rusty!
I have always found that salads with a good lean protein, especially later in the day, is a great way to go. My body seems to repond very well to this.
I keep it simple: romaine lettuce, red, orange or green pepper, and cucumber. Also, low fat salad dressing, of course. Papitas are good to throw in too.
Think I'll go make a salad right now. Cool.
Regards,
Mark
November 19, 2007
Dan said:
Hi Rusty,
Was just wanting some clarification about something. You mentioned above that, "as long as you eat enough calories, your metabolism wont slow down." How does this affect a diet like the Warrior Diet, only eating 'One Meal Per Day'? I'm worried that I will slow my metabolism down by only eating fruit during lunch and one meal at night. Some pointers would be super. Great post as usual!
admin said:
Dan,
You can get away with a bigger calorie deficit when you have a lot of weight to lose. Someone who is 50 pounds overweight can get away with eating less than someone who is 10 pounds overweight.
When you only have 5-10 pounds to lose is is best to lose that last little bit of weight slowly. The good thing about losing that last bit slow is that you won't rebound and gain it back quickly. Typically when you lose it slowly you are eating enough to keep your metabolism at a normal mode.
The Warrior Diet makes things a little complex, because you are "getting more bang for your buck" from everything that you eat. You can get away with eating less total calories each day, because the calories you do eat are being utilized very well by your body.
I'll use myself as an example. I've been following a pretty strict version of the Warrior Diet for 4 weeks (just one meal…with a bit of fruit early in the day…and more for lunch 3-4 times a week). I was 188 and I would like to get down to 180. I have been eating around 1500 calories per day, which is less that 10 calories per pound of bodyweight.
I have also been on a strength training routine. I like to gain strength while on a strict diet. If I begin losing strength, it is a big indicator that I'm dieting too hard.
The results…I have lost 3 pounds in 4 weeks, but I'm getting stronger every week in the lifts that I'm concentrating on. Getting stronger while losing weight is the ideal situation in getting a toned body. Since I'm so close to my ideal weight, I am losing a little less than one pound per week.
Also…I've found that the people who preach the most about making sure to "eat all the time to make sure your metabolism doesn't slow down", are the people who never get very lean. In fact just yesterday I heard a lady (120 pounds overweight) justify to her friend about why she eats every 2-3 hours (she wouldn't want that metabolism to slow down…LOL!).
Hope that helps,
Rusty
PS: Maybe I should write a post about this as well
john said:
I think the salad diet is great on off days from training…just think, you could loose about 2/3rd of a pound a day…so think if you train 3 or 4 times a week and eat at maintenence on those days you will retain or biuld muscle and then eat the salad diet on off days you will loose fat. exponentially the 2/3rd of a pound would add up. That would still be about a lb a week…I guess this would work but I just don't think it's a good idea to eat below maintenence around workouts or you will compromise intensity.
January 16, 2008
Kprice said:
Rusty,
I think this would be a good way to jumpstart a diet (just salad). But I was wondering… Is it better to do the salad diet 3 times a day or one time in the evening?
Kavitha
admin said:
Kavitha,
It will work either way. I like to eat one big salad that is loaded once per day, but you could eat 3 smaller salads instead and do just as well. It is just a matter of preference more than anything else.
Rusty
January 17, 2008
Kprice said:
Rusty,
I LOVE this site. I am so glad I found it. I have always wondered about eating more meals or less. And this site answered this for me. I am also happy to hear about the one meal per day cause its easier and cheaper (I think!). No counting calories and stuff. And in my family, we always get together at night and when we get together – we eat!
I am totally addicted to your site. I need to show my husband your James Bond pic. You look awesome by the way! My husband has a great body shape, but we both gained weight when I got pregnant. I am just under 5'1 and I am about 135 lbs. My usual weight is around 105. I miss my size 2s! My husband still look great even with a little weight on. I don't like him too skinny.
So give me some advice on losing this weight as fast as I can, please!
Kavitha
Kprice said:
Oh, on more thing. I love to make home made salsa and beans. WE also add brown rice sometimes. So yummy!
Thank you for you quick replies. You are awesome and inspirational!
Kavitha
admin said:
Kavitha,
Glad you like the site. Just start reading, because I cover a lot. I would probably start by clicking on the "Aerobic Exercise" and "Dieting for Fat Loss" category on the right hand side and reading there.
Thanks for the compliments about me in the James Bond suit. I don't wear it very often…that is for sure!
Rusty
February 13, 2008
Claudia said:
Hi Rusty!!
I just came upon this site and it has been so helpful!! I would like to get down to 120. My questions is for the three weeks I am on the salad diet, any alternative to rice vinegar? can I exercise? I have recently joined Curves. Or do I stick to the 30min. brisk walking you indicated. Also, 6-8 glasses of water is fine? or should I aim for more. Is it ok if I take a multivitamin? I see this diet as a jumpstart to a better and healthier me. Right now I am 160.
Thanks
February 14, 2008
admin said:
Claudia,
Everything you are doing sounds perfect. The amount of water is good…multi-vitamins good, etc. Curves is a great starting point and you will get great results there. You can basically put on a wide variety of oil and vinegar type salad dressings. Don't be scared of a little fat, it actually can help your body shed fat believe it or not.
Rusty
March 20, 2008
star said:
Hey Rusty, in reference to your strategic breaks from dieting info…couldn't one who has more than 10 pounds to lose do this for 3 weeks. Eat for a week at maintenance level, and do another 3 weeks of this?
thanks
March 21, 2008
admin said:
Star,
Yep…that would certainly work.
Rusty
August 24, 2008
Heather said:
I love this site! Can't get enough of it. I do have a question though. To reach my goal weight I need to eat 1070 cals a day. Up top you mentioned not going low calorie for too long because the body will plateau and a little over 1000 calories seems really low. If I do the 2-3 meals a day thing, I usually have fruit for breakfast, lunch is a little bit of protein and supper would be a huge salad to get the rest of the calories in.
So I guess what I'm asking is do I include a higher calorie/higher carb day in there? I know that if I go 2 or 3 months low carb I will end up binging pretty hardcore so I need some complex carbs mixed in once in awhile.
Thankyou!
Heather
November 25, 2008
vito said:
Hey i need to lose 40 pounds in 5 months is this and eating fruit and HIIT cardio a good way to accomplish this?
January 6, 2009
David Rodriguez said:
Hey rusty, I came across this site and I hope this diet works. My question is this: For breakfast do I eat a salad? What if after work, I go and workout, do I eat a salad after the gym? And will that count as my 3rd meal?
this is what I mean:
1st salad: Breakfast
2nd salad: Lunch
3rd salad: after the gym?
Donna said (trackback):
Donna…
I think you have a great thing going with this dieting blog. I found your post Low Calorie Diets. How Low Calorie Can You Go, Without Losing Muscle …, Tuesday while searching for more information about how many carbs per day when dieting. Lots of gre…
February 23, 2009
Rambodoc said:
Rusty:
Just read this one. Are you sure about the numbers: one chicken breast has only 80 cals and 16 grams of protein? I usually calculate two medium chicken breasts, and it comes to 700 calories and 115 grams of protein. So, my numbers are way off from yours. And that is not one tablespoon of olive oil @ 40 calories. That is one TEAspoon. 1 Tbsp of oil is 120 calories! Hope this comment is useful, as your blog is such a widely googled one.
March 13, 2009
pnw fitness said:
What about the spinach? I love the stuff!
March 27, 2009
Kelley said:
Interesting site and information, but why should I believe what is touted by most, that eating 1x a day is not good, compared to info on this blog?
April 7, 2009
Daisy said:
OMG Rusty, I found this right in the nick of time! I'm leaving to Aruba on Friday for 6 days and I've been sick for a week so this whole week I ate healthy but still gained weight which has now put me in a bind. I ate a lot of carbs and orange juice
I look all soft and yucky again. I will try this salad diet and try to hit the cardio as hard as I can until Fri! Wish me luck! Thanks so much for this! 
June 18, 2009
Fiona said:
… and the Burger King salad with grilled hot chicen is excellent too.