The Power of Salad for Rapid Weight Loss

November 15, 2007

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.

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This isn’t anything new, but sometimes we need to be reminded of simple approaches that work.

Salad Diet
[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.

Related Article: The Potato Hack for Rapid Fat Loss

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.

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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.

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{ 85 comments… read them below or add one }

Syrai November 15, 2007 at 6:57 pm

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,

Jonneh November 15, 2007 at 7:18 pm

…Now if only I had enough willpower to eat nothing but three salad’s a day for three weeks.

john November 15, 2007 at 7:46 pm

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 November 15, 2007 at 9:26 pm


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!


yavor November 15, 2007 at 10:51 pm

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

Gina Wood November 16, 2007 at 5:03 am

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.


Candy November 16, 2007 at 7:31 am

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 November 16, 2007 at 3:04 pm


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.


Jeff November 16, 2007 at 7:47 pm

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.”

Candy November 17, 2007 at 10:27 am

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

admin November 18, 2007 at 2:54 am


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!


admin November 18, 2007 at 3:00 am


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.


Mark McCullagh November 18, 2007 at 8:42 pm

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.



Dan November 19, 2007 at 2:17 am

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 November 19, 2007 at 11:13 am


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,


PS: Maybe I should write a post about this as well

john November 19, 2007 at 7:23 pm

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.

Kprice January 16, 2008 at 4:14 pm

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?


admin January 16, 2008 at 9:31 pm


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.


Kprice January 17, 2008 at 3:03 pm

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!

Kprice January 17, 2008 at 3:06 pm

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!


admin January 17, 2008 at 8:58 pm


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!


Claudia February 13, 2008 at 12:54 pm

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.


admin February 14, 2008 at 7:01 pm


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.


star March 20, 2008 at 9:53 am

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?

admin March 21, 2008 at 1:53 am


Yep…that would certainly work.


Heather August 24, 2008 at 12:31 am

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.

vito November 25, 2008 at 9:41 pm

Hey i need to lose 40 pounds in 5 months is this and eating fruit and HIIT cardio a good way to accomplish this?

David Rodriguez January 6, 2009 at 3:09 am

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?

Rambodoc February 23, 2009 at 11:24 am

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.

pnw fitness March 13, 2009 at 3:41 am

What about the spinach? I love the stuff!

Kelley March 27, 2009 at 7:15 am

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?

Daisy April 7, 2009 at 4:09 pm

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! 😀

Fiona June 18, 2009 at 8:51 pm

… and the Burger King salad with grilled hot chicen is excellent too.

Emory Berum October 9, 2010 at 6:00 pm

I really like your blog, I am going to link back to it from my blogs if it is OK with you.

Vijay October 22, 2010 at 8:32 am

Your blog is Godsent, i am hypothyroid, lost all hope of losing weight,despioye the drugs ,plus all the negitivity related to it, implemented the SALADS, lost 6 Kilos , i am all ‘bushy tailed with sparkle in eyes’ now. its become a part of my life.

Lex November 21, 2010 at 1:12 am

I have been eating nothing but salads for exactly one (1) week 10/14/2010-10/21/2010 Sunday, and no alcohol. I have lost eight (eight lbs. It’s 9:05 Saturday nite 10/20/2010 as I’m writing this. I binged salad diets and found this site. I don’t know why Rusty gave this book away for free but i”m so glad he did it has some very helpful hints about the proper way to do this diet. I decided a week ago I wanted to loose 40 lbs., and I thought just eating salad and walking was all I needed, but from reading Rusty’s info I think I will alter my diet and add some real cardio and make my body do what I want it to verses what I think it will do!
I will reply in a week and let you know how I’m doing.

Jody Long June 13, 2011 at 4:33 pm

I have been eating two salads a day one at lunch and one for summer along with nothing but water. I hope to do this for 6 months . I’m about 6’2 and weigh over 300lbs I have a 4 yr old and a 9 month old boy and I have a physical handicap that limits my ability to workout. Since I drink water anyway that has not been a big deal. I try to add some meat such as chicken or turkey in my salad I really think I can do this but its hard not to eat something sweet. Any Advice for me?

Tasha August 18, 2011 at 4:15 pm

This works! I first tried this in 2000 when I went to a quick weight loss clinic. They said to jump start the weight loss process I could have nothing but chicken and salad for the first 3 days. Now it’s 2011 and I’m just now trying it again and in the first 2 days I’ve lost nearly 5 pounds. Today is day 3. I have been eating fruit as well but not much fruit and walking 3 miles per day. The only alteration to this diet is I do eat a protein bar or some type of carb right before I work out to give me that extra boost. I think this is a great diet and I didn’t know I could do it for up to 3 weeks, I had only planned to do it for 3 days. My diet is strictly chicken and salad with regular Italian salad dressing for the added calories. Next week I will add nuts to my salad and maybe cheese but basically I’m saying that this works 100% and it works quickly. Try to exercise with it as well and in days you will see results.

Dorothy August 24, 2011 at 1:19 am

You’re right. I’ve lost 5 lbs so far in 2 days. But I must say I’m combining my salad with snacks of strawberries each day. I don’t know if that the best idea but it’s working so far.

Esther October 5, 2011 at 3:34 pm

I must say, I started my diet on monday, Oct 3.2011. i feel good but, just getting adjusted to my salad for lunch and salad for dinner. With little snacking healthy between. We get weighed in on Tues. so , we will see if it is actually working on me. Wish me Luck!!!!!!

Joseph October 5, 2011 at 7:56 pm

Yes I just started my all salad diet today I weigh 256lbs im about 5 9 and I want to get down to 180 I bought me a salad from carls jr the cranberry salad my? Is if I eat one of those a day will that be enough and walking eavryday to reach my goal?

Melissa October 9, 2011 at 12:39 am

How much can you loose in those 3 weeks

nick October 24, 2011 at 1:43 am

Hi everyone my name is Nick. I’m very interested in trying this all salad diet. I’m trying to loose weight to join the army. I have one question what would be the best thing to eat in the morning?

Quatisha December 15, 2011 at 7:41 am

Started two days ago already down 4 pounds yayyyyyyy !!!!

matthew December 28, 2011 at 6:14 pm

Hello Ive been doing the salad Diet Now for about 2 weeks Ive had some times were i eat cookies and chips but in the morning I intend to add a run to my work out after I eat junky foods But also Ive been Taking whey protien and creatine Im being completely honest becuase I really wanna get the best results and beifits for my body Im adding tuna to my salad but for the protien I cant make up I use the whey protien Im wondering even though the salas diet is good I was wondering if the whey protien also the creatine Is a good Idea to add to this diet I also Drink green to to speed up my motabolisim My work out contains push ups byciacal kicks weight lifting and cardio

beth January 26, 2012 at 5:31 pm

what did you put in your salds to make you lose so much !!!

Adeola February 21, 2012 at 8:34 am


Have been trying to lose weight for the longest time, and everytime I get into it, after a week or so, it becomes boring and I just quit. I go to the gym and work my ass out, and only to find that am not losing any weight at all, even sometimes I feel like am adding to it. So i decided to change a little thing. I try to take oatmeal every morning before going to work, and most times I do not have the time to make it to the gym because am doing two jobs. I used to be so skinny, but for some reason I gained alot of weigth and right now, am like 160 if not more. I will try this salad thing, but my question is should I keep the oatmeal routine or just stick to the salad if am trying to lose some weight fast. When reading other people comment about losing 5 to 6 pounds in 2 days, am tempted to try this. So i guess I will just go to McDonald and order their salads cos really I do not have time to make it myself. This is really helpful.

juliet March 19, 2012 at 12:15 pm

my husband tried it before our weding and it worked for him ,i had twins and lost like 20lbs but the last 10 lbs is so had to loose and now I am adding on top of it,,so am 170 lbs today,but am starting this salad thing today with 30mins of power walking everyday!!

Paisley March 21, 2012 at 11:19 pm

Hi Rusty! Great site! I am going on a ski vacation to utah in 6 days and I want to lose at least 5 pounds. I have been trying for 2 weeks with exercise but am not budging. I know it’s my diet and since trying the warrior diet I gained weight (I think too much excitement over the one meal) so now I struggle with my self control…anyway I’m 28 y.o. And I weigh 132 and stand at a curvy 5’4 and am hoping to get back into my skinniest. I know it’s worth the try please give me some encouragement! I’m feeling “thick” ;( 125’s my hot ticket 120# golden but it takes a lot for me to hold that weight!

Salam March 22, 2012 at 9:54 pm

Hi there, my husband promised to give me $5000 if i lose 10kg
In 1 month. Yesterday i ate only salad with no dressing and water and
Herbal tea and coffee. Today i am going to have watermelon for breakfast and salad for lunch and dinner. I need ur support everyone plzzzzzzzzzz
I must lose the 10kg . Iam now 65kg
If u have any suggestions plz help meeee

Salam March 22, 2012 at 10:07 pm

Paisly, iam sure u will lose it
Weigh urself everyday and let us know how u r doing. I will do the same maybe that gives us some motivation.
I don’t have a minute for workouts but i will try. All my clothes don’t fit. I also bought so many new outfits that are small so i could reach the weight and wear them
Good luck everyone. I do believe that if everyone post daily what they are eating and the amount of water and exercise and the weight they started with and the present weight to help us all learn from eachother experience
Iam so happy that this site is available coz it is really stressfull
To do it alone. U will not believe me if i tell u that iam a dietician and i help hundreds od pple lose weight and my clinic is full daily with a minimum of 50 patients daily. I also do tv shows and i am on a radio as well. I hear pple life problems daily and i help them so much and at the end of the day i come home not able to hear any sounds coz really there are pple out there that have so many emotional problems that leads the to emotional eating . I help everyone and need someone to help me. Hopefully this site will have lots of support for everyone.

Paisley March 23, 2012 at 12:21 am

I’m should weigh myself daily I will start tomorrow am :-/ yes encouragement is what I need! Go grl get the 5,000 gs but 10 kg or 10 lbs in a month?

Matt March 31, 2012 at 2:58 pm

So I started something like the salad diet about a week and a half ago except that for breakfast I will have weight control oatmeal and it is like 200 calories. So far in the last week and a half I have lost 11 lbs. With the weight my first goal is it just seems like the amount of calories is too much. currently im 304 lbs and wanna drop to around 250, this leaves me at 2000 calories a day? Currently Im eating btwn 1k-1200 calories.

Saraha April 15, 2012 at 10:02 pm

With this diet, will I be able to get enough energy to go about my day? Will it leave me with loose skin or will it help me get toner

Zeze May 17, 2012 at 11:31 am

Hey I am 83 kilos how much can I lose if I do the salad diet and workout

Deb May 26, 2012 at 7:36 pm

This diet sounds great try using WISHBONE SALAD SPRITZERS SALAD DRESSING …
….GREAT taste! 10 calories per 10 sprays. I am going to try this
Diet…..Good luck everyone!!!

mitch June 14, 2012 at 9:22 am

I’ve been doing a salad diet with a morning bowl of cereal with a vitamin complex every day for the past few months, and I feel a lot more healthy and I’ve lost some pounds and put on some muscle.

Marla June 20, 2012 at 10:45 am

Like anything else you should exercise some…if even only 10 minutes per day

Lesley June 23, 2012 at 8:30 am

I am 196lbs (14 stone approx) and want to get down to 126lbs (9 stone). I am going to give this a try.

Gulp! :-/

JEANIE June 29, 2012 at 3:41 am

Thank you for the great information everyone!
I currently want to lose at least 50lbs. This salad diet will jump start my diet. I hope itworks for me. I will also excerise daily as well.

Chad July 11, 2012 at 6:52 am

haha “Please don’t go over three week!”? hahaha You act as if something terrible will happen if you go longer than 3 weeks. As long as you’re getting a minimal required amount of calories and satisfying all of your food group requirmensts you could theoretically be on this diet for the rest of your life with great results. Simple Rule to weight loss, Stop stuffing your mouths! It’s simple – eat till your satisfied and no more. Eat all of your food groups and only eat when you’re hungry. This is why all Americans are fat; They eat till they explode. And Diet’s never work and if you think they do you’re out of your mind. Changes in lifestyles are what work. Try eating till you’re satisfied people.

esbaydee July 30, 2012 at 11:13 am

Okay so im a 5’5 women thats 167 pounds and want to go to 135 i just wanted to know if this salary diet would work on me

esbaydee July 30, 2012 at 11:19 am

Okay so for all the curious people out there and myself of course im going to try this for 3 month and beyond but i will update my success or failure here so you guy a and myself can see if this salad diet works or not so wish me luck 🙂
So i start today and im 167 as of today
so ill update soon

Spike Sheppard August 9, 2012 at 7:01 am

I tried this for 1 week and lost 11 lbs from 234 to 223 lbs.

Brett August 16, 2012 at 6:21 pm

Im starting tomorrow with the salad only diet.
Current weight is 236 and must be down to 195 by
January. I will post every few days with current results
And current weight.

Brett August 17, 2012 at 6:26 pm

Well the first day was very difficult. I didn’t realize how hard leaving behind food would be, but worth every second. Down 1 pound, but not sure if that was water weight or actual weight.
More updates with time.

Brett August 20, 2012 at 5:05 pm

The day two and three were not too bad at all. My body is adjusting to it and I’m starting to enjoy it now. I need to add some extra protein though, I have been a little tired, but otherwise feeling awesome. Down 2 pounds.

tyler August 22, 2012 at 6:58 am

I currently weigh 215 pounds and need to lose as much weight as possible. I’m aiming to drop to around 145-150 because I do not feel comfortable with my body whatsoever. If I follow this “salad diet” in about how much time (average) do you think I can accomplish my goal?

mel August 22, 2012 at 9:20 am

Stumbled across this website…and wanted to give you all encouragement! I am 5’4″ and weigh 125lbs…three years ago, I started on the Salad Only diet–as I was 145lbs and wanted to lose pounds. Combined with a daily 20 minute walk I lost 20lbs and have maintained. I encourage you all to have your “fat friday” — foods that you are craving all week long taste good on your ONE special day. When I start to creep up to 130lbs because of a tad more carbs that I’m eating, I get back on the Salad Only diet and this week — back down to my 125lbs…I feel better and so much more energy. Remember one thing…if you are CRAVING carbs, have them in the afternoon — for lunch perhaps — one cup of homemade pasta salad — this way your body has time to burn off those carbs. Good luck and stay positive!

Brett August 22, 2012 at 7:35 pm

Well it’s day 6 and I’m down 5 pounds. I was a little tired and worn out today, but it’s overall been a great diet, hard but great. The salads are something that takes getting use to. I’ve been changing them up from boiled chicken breast to egg white, to strictly veggies. Im dedicated to continuing this, and looking forward to the results.
More to come…

flavabliss August 23, 2012 at 5:07 pm

Thanks for the info will definitely try this

Kake August 25, 2012 at 4:06 am

Hi everyone, this is very useful for me. I have only 10 days to an important event, and my dress does not fit!!! I want to give this a shot, I will post each day my progress.

Amber September 3, 2012 at 1:13 am

Hi everyone 🙂 I just want to thank you guys for this article and the feedback as well. I have been working out and making major life changes since May and am down 50 pounds so far (I am still fairly big and have about 30-40 more pounds to go). I was looking for something to change up my diet so I don’t lose interest and this seems perfect! I’m going to switch to the salad only diet (of course combined with workouts) tomorrow and I will visit this site periodically (probably at the end of the first three weeks) with updates. Hope you all reach your target goals 🙂

ms m September 19, 2012 at 7:43 am

hi gals. Stumbled across this blog. Im currently on intermittent fasting. But results are too slow for me. Im gonna try the salad diet with my IF. Wil get back to you in a week or so.

Gem October 22, 2012 at 2:25 am

I originally lost 68lbs doing this!! Back to doing so! Question out one meal a day though will it mess my metabolism?

sheila April 26, 2013 at 1:41 pm

I stared six days ago I have lost 3 pounds I feel that my cloths are loser. Sheila

love May 2, 2013 at 8:27 am

I started two days ago;

Agro June 18, 2013 at 1:16 pm

I started this morning, starting At 5’6, 158.8 lbs. Need to lose weight for a concert in 5 weeks. Will update on my progress. Also, I get rid of my cravings first thing in the morning, then I workout for about 45 mins. By lunch My stomach is growling again, so I know I burned it off. I keep the portion small though. Rest of the day goes easier, and no cravings at night. If I get a craving, I chew mint gum or have tea with lots sweetner. Keep you posted daily on progress.

Marvo June 22, 2013 at 5:01 pm

Just stumbled onto your site. I am 5’4″ and weigh 186lbs. Need to be 145lbs, will definitely try this and let you know my progress as time goes on.


MandhiG June 25, 2013 at 6:13 am

I just completed a week of this salad diet, cheated a little everyday, and drank some white wine. Consumed roughly 900 calories per day. I am female, 27 , 5’6″, started at 158.8, am now 156.2, after 7 days. Going to try harder this week, will update in a week. It works because I haven’t been able to lose weight as I’m on depo provera but I’m finally seeing some small results. Very happy.

Dominique August 29, 2013 at 7:53 am

I been doing this for a week. Combined with daily workouts. Ive lost 7 lbs n im still goin strong!!!

Christie September 1, 2013 at 9:28 am

I started this diet about a week ago, and haven’t noticed much of a difference. My salad consists of lots of veggies, black beans and some walnuts. I’m quite concerned, am I doing it wrong? I do just stick to salads, sometimes adding different veggies and snacking on walnuts and raisins with some green juice everyday, AND drink lots of water. What could possibly be the reason that I’m not losing weight? I do feel a difference in inches though, my clothes fit better, but that’s about it! Is 1 week to soon to draw conclusions?

Vonceil September 10, 2013 at 5:48 pm

Today is September 10,2013 I am starting the 3weeks salad along with reading a scripture a day for strength. I am 50 pounds over weight. My weakness is sweets and late night eating. I will leave a comment daily of my progress along with my meal and intake of the day.
9/10/2013 breakfast, brocolli and cheese lunch, 1/2 apple pecan chicken salad from wendys, dinner 1/2 apple pecan chicken salad 6 cups of water.
Good night all until we chat…..

Vonceil September 11, 2013 at 3:07 pm

Day two, still focused however I am craving right now any suggestios….

Vonceil September 11, 2013 at 5:24 pm

Day 2 it was a bit of a struggle today breakfast broccoli and chesse, lunch and dinner salad with turkey 6almonds and a half of apple. I weighed in today 5’3 169 pounds. Hoping to lose at least 15 pounds by the 3rd week

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