Are you trying to lose weight? How salads can help you in your weight loss journey and how to have them right

• Image Credit: Internet

• Apr 6, 2023 | Kabir Chakraborty

It is recommended that you blend fresh and cooked veggies into your salads. This will provide a diversity of textures and flavours while also making digestion easier.

Digital Desk: Dieting is one of the decade's most regularly used verbs. The influence of social media, the silver screen, or huge brand marketing methods has compelled everyone to get on the dieting bandwagon. It's no longer simply celebrities vying for the ultimate beach body. Regular people, such as working ladies and work-from-home parents, are equally driven to lose weight. Not to mention the influencers who spend the most of their day in front of the camera striving to maintain an ideal body.

Salads have quickly become the go-to meal for anyone trying to kick-start their diet. It's simple to see why: they're quick, easy, and full of fruits and veggies that are needed for excellent health. However, it is critical to examine how we consume these leafy beauties. While we are aware of the nutritional worth of fruits and vegetables, we frequently neglect the best ways to optimize their nutritious content.

Why eat salads?

Salads are an excellent way to include a variety of vegetables and fruits in your diet, as they give important vitamins, minerals, and fibre. They are also low in calories, making them an excellent choice for people attempting to lose or maintain a healthy weight.

Salads are also a strong source of antioxidants, which can help protect the body from free radical damage. They provide hydration, which is crucial for overall health and is especially important during the hot summer months.

How not to eat a salad?

Salads have numerous advantages, but they cannot meet all of your nutritional requirements. Some salads are deficient in protein and healthful fats. These nutrients are necessary for satiety and can help you feel satisfied for extended periods of time. Without them, you may feel hungry immediately after eating a salad, leading to overeating or snacking on less healthful options.

Another disadvantage of salads is that they can be high in sodium, particularly if you use store-bought dressings or toppings. Excess sodium can cause high blood pressure and other health problems, so keep track of how much you consume.

Busting salad myths

Why is it bad to consume exclusively raw vegetables? Although raw veggies have several advantages, such as retaining more nutrients than cooked vegetables, some people may be unable to digest them. Raw vegetables include a lot of insoluble fibers, which can cause digestive difficulties like bloating, gas, and cramps. Furthermore, some elements in vegetables, such as lycopene in tomatoes, are more easily absorbed when cooked.

It is recommended that you blend fresh and cooked veggies into your salads. This will provide a diversity of textures and flavours while also making digestion easier.

Why a low-fat dressing is just as harmful

Another widely held belief is that you should always use a low-fat dressing on your salads to reduce calories. While this may appear to be a smart idea, many low-fat dressings contain a lot of additional carbohydrates and sodium to compensate for the absence of fat. If ingested in excess, these nutrients might be harmful to your health and lead to weight gain. Instead, make your own dressing using healthy fats like olive oil or avocado oil. These fats are vital for satiety and will keep you feeling fuller for longer.

Don’t overdo salads before a meal. Keep it just right

Before going on to the main meal, always eat your salad first to load up on nutritious nutrients and allow the fibres to do their work. While this may work for some people, it can also lead to overeating if portion quantities are not monitored.

Instead, serve your salad as a side dish with your entrée. This can help you control your portion sizes while also providing a well-balanced dinner with a range of nutrients.

What do we learn?

Salads can be a nutritious supplement to your diet if prepared correctly. You may enjoy the advantages of salads while maximising nutrient intake by using a mix of raw and cooked veggies, using healthy fats in your dressing, and being cautious of portion ratios.

It is also worth noting that not all salads are made equal. Store-bought salads should be avoided since they may be high in sodium or contain harmful toppings such as croutons or fried chicken. Make your own salads at home using fresh ingredients and nutritious toppings like almonds, seeds, and grilled chicken instead.

Most importantly, as a result of our Westernization, we overlook the importance of integrating indigenous veggies in our salads. Bitter gourd, bottle gourd, and ridge gourd are all nutrient-dense vegetables that can offer a unique flavour and texture to your salads. There's no need to limit ourselves to lettuce when it comes to dark leafy greens like spinach.

The term "diet" comes from a Greek phrase that meaning "way of life," which in our case implies employing local, indigenous ingredients that are suited for our environment and culture. Let's make salads that are open to our local ingredients and nutrients.