Dietary salad dressings: how to prepare

September 26, 2018
Salads
Olga Dorofeeva

Today, more and more people are choosing healthy eating. One of the most popular (and also affordable) dishes is a salad of fresh fruits, vegetables and herbs. By the way, some of these plants can be grown on your windowsill. You will find an overview of salads for weight loss (recipes for every day), tasty and incredibly healthy, easy to prepare in the article below.

Fresh cabbage salad

Without exaggeration, we can say that this is one of the most popular salads. It will be an excellent option for a light snack or addition to the main dish. Cabbage salad for weight loss is very quick and easy to prepare, and the dish turns out to be dietary and easily digestible. By the way, cabbage contains a huge amount of useful substances. At the same time, it contains virtually no carbohydrates, promotes the secretion of gastric juice, and improves metabolism. It should be noted that a light salad prepared according to this recipe goes well with any meat dish. Let's take 4 servings:

300 g protein cabbage;
1 carrot and onion;
4 tbsp. pods. oils;
3 cloves of garlic;
2 tsp sugar (optional);
salt to taste;
1 tsp vinegar.

Cooking technology

How to prepare a diet salad for weight loss according to a recipe? We clean and wash the vegetables needed for the salad. Shred the cabbage into small strips. Three carrots on a coarse grater, chop the garlic, cut the onion into cubes. Place all the ingredients in one container, season with salt and sugar, add a little vinegar and pour in the oil. Mix everything carefully.

Salads for weight loss - the best recipes and useful tips. Recipes for simple fish salads for weight loss

Salad "Slimness".

According to the recipe for this salad for weight loss Ingredients:

Green beans - 400 g. Tuna in its own juice - 1 can. Tomatoes (preferably cherry) - 200 g. Cilantro - 1 bunch. Onions - 1 onion. Garlic - 1-2 cloves. Olive oil - 1 tbsp. l. Dried dill - 1/2 tsp. Chopped walnuts - 1 tbsp. l. Green olives - 5 pcs. Lemon juice - to taste. Soy sauce - to taste.

Cooking method:

1. Chop the beans, cilantro, add chopped onions and lightly fry everything in olive oil. Remove from heat.

2. Add suneli hops, lemon juice, soy sauce, walnuts, chopped garlic. Stir and let cool slightly.

3. Cut the tomatoes into slices, cherry tomatoes into halves.

4. Mash the fish with a fork.

5. Place beans, fish, tomatoes in a transparent salad bowl, mix gently, garnish with olive slices. A simple fish salad for weight loss is ready, you can serve it as a main course.

Green beans prepared in this way are very tasty both as an independent dish and as a side dish.

Fish salad.

To prepare this healthy salad for weight loss, take:

Tuna in its own juice - 1 can. Medium size cucumber - 1 pc. Tomatoes - 2 pcs. Celery root - 150 g. Half an apple. Olive oil - 1 tbsp. l. Green salad, lemon juice and salt - to taste.

Cooking method:

1. Mash the fish with a fork.

2. Cut cucumber, celery, apple into strips, tomatoes into slices.

3. Mix everything, season with olive oil and lemon juice sauce, and add salt.

4. Wash the lettuce leaves, place in a salad bowl, sprinkle with lemon juice. Place the salad on the leaves.

Salad "Dietary Mimosa".

Ingredients:

Tuna canned in its own juice - 1 can. Red onion - 1 onion. Egg - 5 pcs. Garlic - 4 cloves. Hard cheese with fat content up to 17% - 100 g. Natural yogurt with fat content up to 5%. Greens for decoration. Flat plate. Parchment bag or syringe.

Cooking method:

1. Boil the eggs, cool, peel, separate the whites from the yolks.

2. Remove the fish from the jar and mash with a fork.

3. Finely chop the onion.

4. Grate each of the components separately: egg white and cheese on a coarse grater, garlic and yolk on a fine grater.

5. Mix garlic with yogurt and add salt.

6. Carefully, without crushing, leveling with light movements of a fork (to make the salad airy), place on a dish in layers in the following order: 1-1/2 fish, 2-1/2 onions, 3 - protein, 4 - yogurt sauce, 5 -1/2 fish, 6-1/2 onions, 7 cheese, 8 yogurt sauce, 9 yolk. As shown in the photo, the weight loss salad can be decorated with greens on top.

Healthy turkey salads for weight loss

Salad “To the table”.

To prepare this one of the best salads for weight loss, you need to take:

Apple - 150 g (1 pc.). Small red onion - 1 pc. Fresh cucumber - 1 pc. Boiled or baked turkey - 300 g. Lemon juice - to taste. Yogurt or kefir 1% - 3-4 tbsp. l.

Cooking method:

1. Cut the apple, cucumber and turkey into strips.

2. Cut the onion into thin slices.

3. Mix everything, season with yogurt sauce and lemon juice.

“Meat” salad.

Ingredients:

Boiled turkey (chopped) - 350 g. Onion - 1 pc. Grated lemon zest -1 tsp. Fresh leaf lettuce - 2 heads. Cherry tomatoes -200g. Bell pepper - 150 g (1 pc.) Olive oil - 2 tsp. Salt and black pepper - to taste.

Cooking method:

1. Heat oil in a large frying pan. Stir-fry turkey pieces and onion for 10 minutes. Sprinkle with lemon zest.

2. Place all dressing ingredients in a mixer and bring to a homogeneous consistency. Season with salt and pepper.

3. Place the top lettuce leaves, tomato halves and bell pepper strips on four plates.

4. Place pieces of hot turkey in the middle and a little avocado dressing on top.

5. Sprinkle with coriander leaves.

To dress turkey meat salad, take one avocado, the juice of one lemon, and olive oil.

Beet salad for weight loss

We recommend preparing a beet salad with walnuts and natural yogurt without additives. In addition to the fact that this salad is very healthy, it is also quite beautiful and tasty. To prepare it, you will need the following set of ingredients:

500 g of medium-sized beets (baked in the oven);
some lettuce leaves;
60 g walnuts;
2 cloves of garlic;
pepper, salt.

For refueling:

4 tbsp. yogurt;
juice of half a lemon;
4 tbsp. olive oils

Cooking secrets

We prepare the ingredients, according to the recipe for a diet salad for weight loss, as follows: cut the beets into small slices, chop the nuts coarsely, tear the lettuce leaves with your hands, finely chop the garlic. Place everything in one plate, add spices, mix. We prepare salad dressing from the products intended for it and add it to the salad.

“Metelka” – salad for weight loss

Of course, “Metelka” is considered the favorite among salads in dietary nutrition. It helps to get rid of extra pounds without harm to health. This is an incredibly tasty, affordable, vitamin-rich and simple dish. The classic “Pastel” salad for weight loss is prepared from the following vegetables: white cabbage, beets and carrots. The latter are taken in equal proportions, and cabbage will be needed 3 times more. It is chopped, rubbed by hand, and the rest of the vegetables are grated on a coarse grater. Season the dish with oil and lemon juice. For 1 kg of vegetables take the juice of one lemon and 2 tbsp. oils By the way, if the stomach acidity is low, fresh cabbage can be replaced with sauerkraut.

Another option: replace carrots and cabbage with celery root and apple, respectively. Experts recommend preparing a light salad for breakfast, the recipe of which includes: 1 carrot, walnut, beet, apple - with kefir dressing.

The best recipes and useful tips for losing weight. Tips for losing weight from experts

Physical activity and avoiding junk food will help you lose weight (photo: fashionlab.pro)

Doctors and nutritionists have drawn up some rules on how to lose weight quickly and permanently.

Top tips for losing weight:

Monitor portion sizes. If you constantly eat large portions at a time, then over time the walls of the stomach stretch. As a result, a person wants to eat more and more, and hunger comes faster. Therefore, in the treatment of obesity, patients are often recommended to undergo surgery to reduce the volume of the stomach. To avoid problems, eat 4-6 small meals a day.
Forget about flour products and sweets forever. In this case, the extra pounds will go away much faster, and your normal weight will be stable.
Eat soups and ban snacks between main meals. Nutritionists recommend sitting on soups for a while. You can't have a snack in between. This diet promotes rapid weight loss.
Eliminate spicy, salty and spices from your diet. These foods help increase appetite. Instead of spices, it is recommended to use herbs (parsley, cilantro, dill, mint, cumin), and lemon juice can replace salt. When losing weight, you need to eat more vegetables. The fiber in their composition creates a feeling of fullness and has a beneficial effect on the intestines. During vegetarian diets, you need to eat more often, up to 6 times a day. Do not allow more than 3 hours between meals.
Half an hour before meals, drink a glass of still water or low-fat broth. This method helps curb appetite and a person will not eat more than necessary. You should not drink sweet, sour, carbonated drinks, steep and fatty broths - they whet your appetite. Water is also known to speed up metabolism by 30% and help burn calories.
For lunch and dinner, eat a low-calorie appetizer first and then the main course. This method also reduces appetite. As a snack, you can choose a boiled egg, a salad of green vegetables, celery, and raw grated carrots.
Cook yourself a light meal. In this case, the portions look larger but contain fewer calories.
Low carbohydrate diet. One of the most effective ways is to eat foods containing a minimum of carbohydrates.
Eat hot first courses. Soups, borscht and other first courses should only be eaten hot. This helps improve digestion and metabolism. Warm foods take longer to digest, so you feel full longer.
Chew food thoroughly. The longer food is chewed, the more saliva is produced, which contains enzymes to break down food. In this case, food is better digested and the feeling of fullness comes faster. If you take a 10-minute break between dishes, then most likely you will no longer want to continue eating.
Eliminate ice cream from your diet. It is better to replace this dessert with frozen freshly squeezed juice.
A decoction of rowan berries promotes weight loss. It is necessary to mix 7 parts of dried rowan berries and 3 parts of dried nettle leaves (it is possible to also use equal parts of rowan and rose hips). Pour 2-3 tablespoons of the mixture into two glasses of boiling water, keep on fire for 10 minutes and then leave for 4 hours. Take half a glass of the strained broth between meals, 2-3 times a day. You need to prepare a fresh drink every day. Before use, be sure to consult a doctor, as not everyone can take this product. The specialist will also tell you the duration of treatment.
Sports and physical activity. Any activity is suitable for losing weight - brisk walking, running, fitness, gym classes, dancing, etc. The more movement, the faster the weight will melt.
Fasting days. For weight loss, it is very useful to arrange fasting days 1-2 times a week. There are many options - protein, fat, carbohydrate, vegetable, liquid days.
Drink your daily amount of water. You need to drink 2-2.5 liters of clean water per day.
You should not eat immediately after nervous overexcitation or physical activity. In order for the stomach to begin secreting juice to digest food, you need to give it a little time. It is also prohibited to engage in heavy work or exercise immediately after eating.
Don't sleep after eating. Sleeping after eating promotes rapid fat deposition. Better to go for a walk.
Do not eat fruit after meals. When fruits enter a full stomach, they cause fermentation. This impairs digestion and causes bloating.
Eggs promote weight loss. By replacing your regular breakfast with eggs, you can lose a few kilograms.
Black coffee speeds up metabolism and burns fat. A cup of a high-quality natural drink without sugar will not only help you lose weight, but also give you energy and improve your mood.
Green tea is also beneficial for weight loss. Tea, like coffee, helps burn fat and speeds up metabolism.
Cook with coconut oil. Coconut oil contains triglycerides (a type of fat), which improve metabolism and reduce appetite.
Avoid strict diets and fasting. People on strict diets experience severe hunger, which leads to frequent breakdowns and overeating. It is more effective and much more pleasant to simply stick to a nutritious healthy diet.

Super light salad

You can eat this miracle salad even at night without worrying about your figure. To prepare it you need to take:

1 apple;
1 can of corn;
half a small head of cabbage;
lemon juice to taste;
pepper and salt.

Peel the apple, grate it or finely chop it. Drain all the liquid from the corn and place it in a colander. Finely chop the cabbage. In a small bowl, collect all the products. Add salt, pepper and lemon juice, mix. Place in a beautiful salad bowl and serve.

Dietary dressings based on kefir

Excellent dietary dressings can also be prepared using kefir.

Dressing with kefir and green onions

100 ml low-fat kefir
Bunch of green onions
Salt to taste

Beat all the ingredients in a blender, let it brew a little and serve.

Dressing with kefir and olives

150 ml low-fat kefir
10 large olives
1 clove of garlic
Salt to taste
Pepper to taste

Beat kefir, olives and garlic in a blender. Add salt and pepper to taste.

A fresh vegetable salad

Everyone knows that in a healthy body there is a healthy mind. We advise you to prepare a fat-burning salad for weight loss, the effectiveness of which should not be doubted. It helps cleanse the body of waste and toxins. In addition, it will relieve you of extra pounds and give you the opportunity to gain a slender, beautiful body. The components included in the diet salad recipe for weight loss have minimal calorie content and contain fiber, which is why it improves digestion and has fat-burning properties. To create it, let's prepare:

500 g cabbage (white cabbage);
two raw carrots;
two fresh cucumbers;
dill and parsley;
2 tbsp. pods. oils

Step-by-step instruction

Cut the cabbage into small strips and crush it with your hands.
Three carrots on a coarse grater.
Chop the cucumbers into strips.
Chop the greens.
Place the ingredients in a deep container, mix and season.

Kinds

What recipes are best for weight loss? It all depends on what diet you follow and what the main cause of excess weight you have to eliminate.

Low calorie

These are considered salads, the calorie content of which does not exceed 100 kcal per 100 g of dish. They fit perfectly into any low-calorie diet.

Protein

These salads include chicken, fish, seafood, eggs or legumes. Their main purpose is to prevent the breakdown of muscle fibers when the body seeks new sources of energy when daily caloric intake is reduced. Recommended for weight loss on protein diets and intense training.

Fat burning

The main ingredients are hot spices and herbs, citrus fruits, pineapples, avocados, ginger, cinnamon, broccoli, garlic, celery, kelp. They contain substances that break down and remove adipocytes from the body. By including a fat-burning salad in your diet every day, you can significantly speed up the weight loss process.

Cleansing

If you need to lose up to 5 kg and you haven’t cleansed your body for a long time and haven’t given it fasting days, you need a cleansing salad (the most famous is the Brush). With its help, you can remove deposits and toxins that have accumulated there from the intestines. Many fresh vegetables have diuretic and laxative effects, so they will free you from everything unnecessary, including extra pounds.

Considering that losing weight is a long process, the most correct option is to alternately use all types of dietary salads in order to burn fat, cleanse the body, and preserve muscle mass.

Through the pages of history. The first salads appeared in Ancient Rome, when garden greens were mixed with honey, pepper and salt.

Diet salad with oranges

We recommend preparing a light salad for weight loss, which includes the following components:

500 g tomatoes;
4 oranges (juicy);
6 stalks of celery;
20 g parsley;
head of red onion;
2 cloves of garlic;
pepper, salt;
olive oil.

Cooking process

Remove the husks from the garlic and onions and chop them.
Remove the skin from the celery stalks and cut into cubes.
Peel the oranges, remove seeds and white film, and divide into slices.
We wash the tomatoes, remove their stems and try to cut them into the same slices as oranges.
Shake off excess moisture from the greens and then chop.
Combine all the products in one bowl and mix very carefully so that the finished dish does not turn into porridge.
Let it brew for 10 minutes, after which the dish is considered ready to eat.

3) Tuna salad.

This is a nutritious protein dish that can satisfy hunger and give strength. It's very easy to prepare!

Ingredients for 1 serving:

fresh cucumber – 2 pcs.;
canned tuna – 60 gr.;
greens to taste - parsley, dill, basil, lettuce;
olive oil – 1 tbsp. spoon.

Cooking:

prepare all products on the table;
peel the cucumber and cut into cubes;
add lettuce leaves (tear them with your hands), dill, parsley;
then add diced tuna;
pour olive oil and mix thoroughly.

Bon appetit! The salad can be eaten for lunch and dinner, it is absolutely calorie-free, per 100 g. – only 142 calories.

Cucumber salad

Let's talk about how to prepare one of the simplest salads for weight loss. The number of ingredients indicated in the recipe is minimal:

cucumber – 2 pcs.;
5 g sugar (less possible);
one bunch of dill;
salt;
vinegar.

How to cook

We wash the cucumbers under running water and remove the stems. Then cut them into thin rings. Place them in a colander, sprinkle with salt, and place a weight on top. After half an hour, wash the pickled cucumbers and place them in a bowl. Pour vinegar into another bowl, add sugar and heat it on the stove. Cool the resulting mixture. Chop the greens, dill, pour the resulting sauce, mix and add to the cucumbers.

Low calorie broccoli salad

This is another amazingly tasty and incredibly healthy salad for weight loss. For work we will need:

500 g broccoli;
150 g olives;
1 PC. bell pepper;
2 tbsp. wine vinegar;
20 ml. olive oils;
salt.

Cooking recommendations

Wash the broccoli, divide into florets and blanch in boiling water for no more than 3 minutes. Drain in a colander and rinse with cold boiled water. Cut olives in half, peppers into small cubes, combine with broccoli. Mix vinegar with oil and season the salad. Let stand for five minutes and serve.

Salad for the perfect dinner

What can you cook as a healthy, filling and low-calorie dinner? Of course, a delicious salad for weight loss. We offer a recipe for just such a dish, which includes lean chicken breast, vegetables and herbs. You need to take:

250 g of Chinese cabbage;
200 g boiled chicken breast;
100 g celery stalks;
1 boiled egg;
40 g 20% fat cheese;
5 g green onions;
2 g each of dill and parsley;
1 tsp olive butter (or natural yogurt without additives).

Cut all ingredients into pieces of arbitrary shape. Season the salad with oil or low-fat yogurt mixed with salt, pepper and dry herbs.

Dietary salad dressings

The most popular dietary salad dressings are yogurt, kefir, olive oil, and unrefined sunflower oil. Cooks also use buttermilk (low-fat cream) and whey.

Refills can consist of 1-2 components. But sometimes up to 10 or more types of products and spices are introduced into them. Let's look at the most delicious and simple ideas for sauces.

Yogurt dressing

To prepare this sauce, you need low-fat yogurt without sweeteners. See more options for yogurt-based dressings here.

? Ingredients:

low-fat yogurt, not sweet - 200-250 g;
a teaspoon of mustard (Dijon or any other pasty consistency);
a teaspoon of apple cider vinegar;
3-4 sprigs of fresh parsley;
several sprigs of fresh dill;
1 clove of garlic;
green onion feather - 30 g;
lemon juice - 2 tablespoons;
salt (to taste).

Preparation:

Parsley, green onions, dill are cut into small pieces and placed in a deep cup.
Juice is squeezed out of fresh lemon and added to the greens.
Garlic is passed through a garlic press and combined with other products.
Pour yogurt, apple cider vinegar into a bowl and add mustard.
Mix the ingredients well with a blender. The gas station is ready.

For fruit salad, you can make a dressing from yogurt, honey and lemon. Honey sweetens the gravy, and lemon gives a pleasant sourness. For a glass of yogurt, take 1-2 teaspoons of natural liquid honey, 20 ml of lemon juice and a pinch of vanillin.

Unsweetened yogurt is not always on sale, especially in small towns. This product can be replaced with low-fat kefir or bifidok.

Olive oil dressing

Olive oil is healthier than refined sunflower oil. It has no unpleasant odor and is almost not noticeable in the salad.

Ingredients:

fresh lemon juice - 100 ml;
olive oil - 40-50 ml;
ground allspice - to taste;
salt - to taste.

See also: How to replace mayonnaise in “Herring under a fur coat”
Preparation:

The lemon is cut and the juice is squeezed out.
Pour olive oil into a bowl, add lemon juice and whisk the mixture.
Add ground pepper.
The dressing is salted and whisked again.

This sauce goes well with vegetable salads that contain fresh cucumbers, cabbage and carrots. The sour dressing harmonizes with the taste of tomatoes, bell peppers and fresh herbs.

Olive oil can be replaced with unrefined sunflower oil. This product contains phosphates that are beneficial to the body, and the characteristic taste and smell change the quality of the salad for the better.

Tofu dressing

Tofu cheese is made from soybeans; this product contains vegetable protein that is beneficial for the body.

Ingredients:

tofu - 150 gr;
half a clove of garlic (or a pinch of garlic powder);
apple cider vinegar (6%) - 60 ml;
grape seed oil - 7-8 ml;
salt - to taste.

To prepare the product you will need a blender or mixer.

Preparation:

Cut the tofu into small pieces and place them in a small saucepan or mixer container.
Turn on the device and grind the cheese into a homogeneous mass.
The garlic is put through a garlic press and added to the tofu puree.
Add grape oil, apple cider vinegar and salt.
Beat the ingredients thoroughly with a mixer. The gas station is ready.

The juice of unsweetened berries added to the dressing will add vitamins and beneficial microelements to the salad. So, cranberry and lingonberry juices can be mixed with lemon juice in equal quantities and added to a mixture of finely chopped parsley.

Video recipe for Dukan diet sauce

A storehouse of vitamins – red cabbage

Red (blue) cabbage is one of the leaders among vegetable crops in terms of the content of valuable nutrients. It contains: vitamin C, calcium, flavonoids, etc. A vegetable salad for weight loss made from red cabbage with the addition of other equally healthy ingredients will be an ideal option for maintaining the body during any diet. We suggest you prepare a vegetable salad with apples. The following components will be required:

a small head (or half) of red cabbage;
2 apples;
carrot;
bell pepper;
half a lemon;
bulb;
olive oil;
greenery;
salt.

Preparation

Peel apples and vegetables and rinse thoroughly. Cut the onion into half rings and shred the cabbage. Due to the fact that red cabbage is a little tough, we crush it together with the onion with our hands and season with lemon juice and salt. Let it marinate. By the way, after you combine cabbage with lemon juice, it will radically change its dark purple color to a more pleasant red. According to the traditional recipe, sugar is also added to this salad, but since we are preparing a dietary dish, it is preferable not to use it.

Be sure to grate carrots and apples on a coarse grater. To prevent the apples from darkening, sprinkle them with lemon juice. Cut the sweet pepper into large strips. Combine all the ingredients prepared for the salad and season with oil. Please note: if you are going to eat this salad for the first time, start with small portions. The thing is that red cabbage contains a large amount of fiber, which is sometimes not very well digested.

Recommendations

Grocery list

Not all salads can be included in a diet for weight loss. They should contain only healthy, low-calorie foods that have additional effects such as diuretic, laxative or fat-burning. Similar ingredients include:

greenery;
nuts;
vegetables (only potatoes are boiled, all the rest are fresh);
olives;
berries;
mushrooms;
fruits, dried fruits;
lean meat (mostly chicken breast, boiled without skin in salted water);
boiled eggs (give preference to whites);
fish fillet;
seafood.

Prepare salads mainly from simple products, not exotic ones. Nutrition experts have long recommended eating only what grows in your area. Therefore, if you are wondering what to choose: squid or cabbage, choose the latter option. It will be more beneficial for digestion, which means it will help you lose weight faster.

How to process them?

Preference is given to fresh products.
Fruits, vegetables, berries, herbs are thoroughly washed.
All fatty pieces are removed from the meat, and the skin is removed from the poultry.
If they must undergo heat treatment, then it should be boiling in unsalted water. As a last resort - baking or stewing, but not frying.

How to dress salads when losing weight

Can:

extra virgin olive oil;
unrefined sunflower oil;
sour cream 10% (once a week);
low-fat Greek yogurt;
balsamic, wine or apple cider vinegar;
concentrated or slightly diluted lemon juice.

Even with these dressings you need to be extremely careful: oils - no more than 15 ml per day, so as not to exceed the daily calorie intake. Vinegar and lemon juice can cause heartburn. It's best to change them daily and keep track of the amount used.

If you’ve already tried everything from this list and are pretty tired of it, just below you will find several recipes for low-calorie dietary dressings that will give your salads a unique taste without adding extra calories.

You cannot refuel:

mayonnaise;
fat sour cream;
store-bought sauces;
soy sauce.

Lifehacks

If the salad contains carrots, be sure to add oil to it, as they contain a large amount of fat-soluble vitamin A.

It is better to prepare vegetable salads for breakfast, with olive oil for lunch, and protein salads for dinner (with fish, chicken, seafood). For lunch and afternoon snacks, leave the fruit ones.

As you know, when losing weight, it is undesirable to add salt to dishes. Salads are no exception. If they seem bland without it, add dry garlic, mustard seeds or spicy seasonings, and their taste will change for the better.

It is better to place the dishes in a heap on lettuce leaves, decorate the top with chopped herbs (dill, basil, parsley, cilantro, onions), crushed nuts or fresh berries. This design will definitely not allow you to fall off even the most strict diet.

Fruit salads are best used for snacks to satisfy your hunger and brighten up your daily diet. They are easy to prepare: there is no need to cook anything, all ingredients are cut into large pieces, and only unsweetened yoghurt can be used for dressings. Another advantage is the large number of variations. The fruits go well together. Mix everything you find at home and your low-calorie dish is ready!

Even if you really liked some diet salad, don’t get hung up on it. Remember: the key to healthy weight loss is a varied diet. No matter how useful the Brush is, its ingredients cannot contain all the beneficial substances necessary for the normal functioning of the body. Therefore, try to cook something new every day, change ingredients, experiment.

With the world - one by one. The most expensive salad in the world, called Florette Sea&Earth, cannot be called low-calorie, although it is an ideal protein dish. It is served in Oxford. It consists of snow-white beluga caviar, lobster, lobster, Cornish crab, grated truffles, asparagus, floretta leaves and potatoes. The dressing is made from ground red pepper and the highest quality olive oil. Cost: $1,000.

Cucumbers, tomatoes and cheese with a spicy dressing

If you decide to get rid of excess weight, then the diet salad recipe for weight loss that we want to present to you is what you need. Losing weight, although difficult, is quite possible. To do this, it is enough just to reduce the number of calories consumed, but in such a way as not to feel hungry. This salad will help solve several problems at once:

thanks to its light ingredients, it contains a minimum of calories;
it gives a feeling of fullness;
Vegetables provide vitamins.

Note that the spicy dressing will provide a special taste pleasure. Ingredients:

3 cucumbers (large);
red onion;
5 tomatoes (medium size);
200 g feta cheese (or feta cheese).

For refueling:

½ tbsp each dried oregano and crushed. garlic;
1 tsp Dijon mustard;
½ cup rast. oils;
a quarter glass of wine vinegar.

Grind the vegetables and cheese into cubes of approximately the same size. We combine all the products necessary for refueling. Add it to the salad and mix.

Benefit

By including salads in your diet, you speed up the weight loss process due to:

their low calorie content;
cleansing the body;
quick and long-lasting satiation, which dulls hunger between meals, allowing you to refrain from unwanted snacks;
acceleration of metabolism;
burning fat and maintaining muscle mass (if the appropriate ingredients are present in the composition);
improved digestion thanks to fiber;
enriching the body with vitamins, amino acids and minerals;
minimal risk of going off the diet, since the diet will be varied and not boring.

A pleasant bonus of losing weight on salads will be the improvement in the condition of the skin and hair, which will also benefit a little from their vitamin composition. Fresh fruits, berries, vegetables and herbs will strengthen the immune system and improve the functioning of internal organs. Healthy unsaturated fats in nuts and olive oil will tidy up the nervous system. Proteins (mushrooms, meat, fish, eggs, legumes) will help keep muscle fibers intact, which are usually used as sources of additional energy instead of fats.

Origin of the name. The word “salad” is of Latin origin: “salata” translates as “salty.”

Ginger salad

Among the huge number of salad recipes for weight loss, we found another interesting option that we couldn’t pass by. Everyone knows about the beneficial properties of a plant such as ginger. It contains a huge amount of vitamins and minerals and is an excellent antioxidant. In addition to these characteristics, it has another equally important one - it promotes weight loss.

The salad, the recipe for which we offer today, contains this amazing plant. Let's prepare:

300 g raw carrots;
200 g baked beets;
200 g lemon;
zest from one orange;
4 tbsp. ginger;
4 tbsp. Raises anyone. oils

Cooking secrets

Grate carrots and baked beets. Add finely chopped celery and orange zest to them. Grate the ginger root very finely, making sure that you get exactly 4 tbsp. spoons. And we send it to other components. Season the dish with oil and eat in small portions before the main meal. It turns out to be a very tasty and healthy salad.

Review

It is difficult to say which greens are the healthiest for weight loss. Each variety has special properties. A short review of the most popular ones will help you choose those that will become the basis of your diet.

Dill

The most popular in cooking and dietetics is dill. Reduces blood pressure, strengthens the heart muscle, is a natural pain reliever, and eliminates insomnia. Its detoxifying properties are important for weight loss: it cleanses the liver, bile ducts and intestines well, normalizing their functioning.

Read more about losing weight with this herb in a separate article.

Green onions

Helps food be absorbed without residue, improves digestion, has an antibacterial effect, eliminating inflammatory processes. Strengthens the immune system.

Celery

The leader in fat burning among all greens. In addition to dietary properties, it has a diuretic and sedative effect. That is, you will get rid of excess fluid and worries. There will be no need to eat up every problem with harmful goodies.

How to eat celery, recipes for dishes based on it - see this link.

Watercress

Stimulates intestinal peristalsis, having a mild laxative effect. It has a specific pungent taste - something between mustard and horseradish.

Arugula

It is especially valued in dietetics, as it promotes fat burning. A good diuretic: removes unnecessary fluid from tissues and eliminates swelling. Increases breast milk production.

Parsley

Used in folk medicine to treat almost any disease. It is valuable for weight loss because it lowers sugar and is a diuretic. Afterwards you won’t feel like eating for a long time. And be prepared for a diuretic effect - this will get rid of excess fluid in the body, and along with it a lot of harmful substances will go away.

You can learn more about parsley by reading our article on this page.

Sorrel

There is nothing better to restore the acid-base balance. Stimulates intestinal peristalsis, providing a mild laxative effect. Keep in mind that sorrel loses its beneficial properties after heat treatment, so use it exclusively fresh. Contraindicated for kidney problems.

Cilantro

Improves heart function and blood circulation. Recommended for weight loss for those who constantly experience stomach problems: relieves pain, eliminates heartburn, removes feces along with harmful substances, relieves constipation. Keep in mind that it significantly slows down the effects of alcohol. So, if you don't want to get drunk quickly, eat a salad with cilantro. It is better to include it in the diet in the morning, as it has a tonic effect and can cause insomnia. Not recommended for weight loss for women who have gynecological problems.

Watermelon salad

The salad that we recommend you prepare is distinguished by its extraordinary freshness, lightness and, at the same time, satiety. Let's take:

watermelon pulp – 250 g;
2 medium cucumbers;
feta cheese – 120 g;
green salad – 50 g.

Take the watermelon pulp, remove the seeds from it, and cut into small cubes. Wash and cut the cucumbers. If the vegetable's skin is too rough, it is recommended to remove it. Slice the cheese. Combine and mix all ingredients.

Kohlrabi, apple and carrot salad

Here is another salad recipe for weight loss. We will need:

500 g kohlrabi (can be replaced with radish if desired);
200 g carrots;
150 g celery stalks;
300 g apples;
juice of half a lime (lemon);
olive oil;
salt;
pepper.

Grate the kohlrabi on a medium-sized grater; if there is too much juice, squeeze the cabbage thoroughly. Peel the apples, remove the cores, chop them into strips and add lime juice. Combine with vegetables, season with spices and oil.

Spicy vegetables

We all know that well-seasoned dishes promote weight loss. Let's prepare a spicy vegetable salad with the addition of another fat-burning product - ginger. You will need:

500 g carrots;
garlic clove;
20 g sesame seeds;
200 g cucumbers;
40 ml sesame oil;
fresh ginger;
50 ml soy sauce.

Step-by-step preparation

In order to grate carrots, you will need a Korean carrot grater.
Add chopped cucumber to the prepared product.
Peel the garlic and ginger. We chop the first finely, the second three on a very fine grater. Grind them in a mortar until smooth.
Add soy sauce, sesame oil, mix. Pour the dressing into the salad and let soak for 30 minutes.

How to properly dress a diet salad?

Can:

linseed oil;
Olive oil is a source of microelements, you definitely won’t gain weight with it, but its price is quite high;
fermented milk products are a more budget option; it can be low-fat sour cream, yogurt or kefir without flavoring additives; it is much better to prepare yogurt or kefir at home from dairy starters - this way you will be more confident in the percentage of fat content;
egg sauce - mash the boiled yolk with a fork, add olive oil, mix, then pour in soy sauce and grain mustard; You don’t need to add salt, the taste will be quite piquant;
lemon juice - very often used as a dressing because it promotes weight loss faster;
avocado dressing - you need to choose a ripe vegetable that presses when pressed, then peel it, grind it to the consistency of porridge, add a clove of garlic and olive oil, pepper;
white wine vinegar.

Try to choose dressings with minimal calorie content. This way you can diversify your dish and not gain extra pounds.

It is forbidden:

sunflower oil (sesame, corn, rapeseed);
mayonnaise (including homemade);
sauces based on fatty oils, ketchup or mayonnaise.

The variety of healthy gas stations is huge, which is good news for those losing weight. All that remains is to choose what salads you can prepare in order to eat fully and without compromising your health.

Here are the top 7 most appetizing and low-calorie salads of the year.

Green beans + tomatoes

For lovers of green beans, we offer a recipe for a salad for weight loss using it. Let's take the following to work:

cherry tomatoes – 5-7 pcs.;
green beans – 100 g;
olives;
coconut oil – 1 tbsp. spoon.

For the sauce:

anchovy paste – ½ tsp;
Dijon mustard – 1 tbsp;
olive oil and apple cider vinegar - ½ cup each;
dried thyme – 1.5 tbsp;
salt, spices to taste.

First, prepare the sauce: mix all the ingredients intended for it in a blender, then set it aside.

Heat coconut oil in a saucepan, place beans, cherry tomatoes and olives in it. Fry until the beans acquire a darker shade and the skin begins to separate from the tomatoes. Remove the fried vegetables from the heat and pour in the sauce.

Hearty salads for weight loss. Diet Japanese salad

It is very unusual and very tasty. You can safely serve it on a festive table; guests will really like it.

Ingredients

Harusame noodles (funchose) - 50 g
Eggs - 2 pcs.
Cucumbers – 100 g
Chicken breast (boiled) - 100 g
Green onion – 30 g
Chili pepper - ½ pc. (taste)
Roasted sesame seeds - 1-2 tsp

Refueling:

Soy sauce - 2 tbsp
Lemon juice - 2 tbsp
Sesame oil - 1 tbsp
Sugar - 1 tbsp

Preparation

Boil water and add noodles to it. Check the packaging for cooking time.

Do not digest it for more than the allotted time, otherwise it will spread and resemble a not-so-appetizing substance that is familiar to every person.

Some types can simply be soaked in boiling water.

When the noodles are ready, place them in a colander to drain thoroughly. It will be flexible, transparent, it is not for nothing that it is called glass.

Using a knife, cut it randomly so that it is not so long and place it in a bowl. We cut all other ingredients into strips: chicken breast, cucumbers, green onions. Only the chili pepper can be finely chopped.

Next, take two eggs, break them into a container, add salt and shake.

Bake thin egg pancakes from the resulting egg mass; you will get 2-3 pieces, depending on the size of the pan.

We also cut these pancakes into thin strips. Let's not forget about the roasted sesame seeds.

Mix all the ingredients and fill with this mixture: 2 tbsp. spoons of soy sauce, 1 tbsp. a spoonful of sesame oil, lemon juice and sugar (shake everything well until the sugar dissolves).

Stir and you're done!

Fruits and diet

Not only vegetable dishes, but also fruit ones can be dietary. Weight loss salad with grilled peaches and herbs will surprise you with its unique, exquisite taste. You need to take the following:

peaches – 5 pcs.;
green onions - 3 stalks;
cilantro (chopped) – ¼ tbsp.;
honey - 3 tbsp. ;
salt – 1 tsp;
lime zest – 1 tsp;
lime juice – ½ tbsp.;
rast. oil - 2-3 tbsp;
¾ tsp each ground cumin and chili;
watercress and arugula - 1 bunch each;
cheese - 100 g.

How to cook

Take one peach, peel and chop it. Cut the remaining 4 into slices. Place chopped peach, green onions, honey, cilantro, lime zest and juice, salt, chili and cumin into a food processor and mix. Once the mixture is homogeneous, add the oil and mix again.

We treat the grill grate with a special spray and return it to its place. Preheat the grill to 200-250 degrees. Brush the fruit slices with peach sauce on both sides and brown them on the grill on both sides. On each serving plate (you will need 4 pieces), place watercress and arugula, top with 4-5 peach slices and the same number of slices of cheese, pour over the remaining sauce and sprinkle with herbs.

All the colors of summer

An amazing salad that includes all the summer colors and has a delicious taste and aroma. The following ingredients are needed:

apricots – 400 g;
kiwi (large) – 2 pcs.;
light grapes – 400 g;
half an orange;
sweet cherries or sour cherries (pitted) – 100 g.

For refueling:

water – 1 tbsp.;
honey (liquid) – 3 tbsp;
juice of one lemon and lime.

Place the fruits in a beautiful transparent salad bowl. We prepare the dressing in this way: mix honey and citrus juice in water, heat the resulting mass over low heat until it is reduced in volume by half. Dress the salad with syrup.

Fruit salad with sweet and sour taste

By combining components such as pear, melon, grapefruit and plum, we get a wonderful combination of pleasant sweetness and very light, slightly invigorating sourness. Peel two hard pears, remove the core and cut into thin slices. Remove the seeds from 7-10 plums and cut them into slices. Take 200-250 g of melon pulp, peeled from seeds and cut it into cubes. Divide the grapefruit into slices and cut.

Place all the ingredients in a salad bowl and pour over the syrup, which we prepare from 1 tsp. liquid honey and juice of one lemon. This light salad for weight loss perfectly saturates, charges with vitamins and refreshes.