Is it useful to eat a salad for weight loss? As I said yesterday talking about the difference between some soups, there is soup and soup, just as there is salad and salad. Very often we are led to believe that the salad is a light dish and useful for weight loss, but it depends on the type of salad, on its ingredients: a caprese for example is a tomato and mozzarella salad, but it is anything but an easy dish. to digest or low-calorie. Depending on the amount of mozzarella and oil, the calories will rise; the mozzarella + tomato combination creates digestive difficulties and water retention. Then we think of the salads we find in bars: they often offer a random mix of various ingredients, including croutons (packaged), morsels of mozzarella, meats and cheeses, eggs, tuna, sauces. In these, the “green” part given by fresh vegetables often disappears compared to the content of foods with a high calorie density, which combined together are again difficult to digest. Result? A similar salad has 500 calories, more than a 100g plate of pasta with simple tomato sauce. 

Still, salad can be a winning approach to losing weight (as can a vegetable cream when done right). In this article, a dietician, Dr. Leslie Langevin, explains the 7 things to know to get a balanced salad as a meal but light as a dish in every sense, even for digestion.

HOW TO MAKE A SALAD TO LOSE WEIGHT ACCORDING TO THE DIETOLOGIST
1) Focus on green: the base of our salad must be green. Mixed salad, fresh spinach, rocket, endive are among the best options to start from. Leafy vegetables have a low glycemic index, high fiber content and are rich in mineral salts, and also promote the well-being of the bacterial and enzymatic flora. They are also among the vegetables with fewer calories. 2) Choose the right fats:

a teaspoon of olive oil, to which we can add 5-6 olives, or a teaspoon of flax or pumpkin seeds, or 2 chopped walnuts, or 30 grams of avocado. Not more. These fats are healthy, help intestinal regularity, and make the dish satisfying for a total of 100 calories. Let’s use lemon juice and apple cider vinegar for our sauces, to which we can add a pinch of mustard.
3) 100-150 grams of crunchy raw vegetables: the crunchiness of raw vegetables favors the sense of satiety, because it involves chewing more. Yes to 100 grams of chopped carrots or tomatoes or fennel or radishes or peppers. Big pieces.
4) Add carbohydrates and proteins in one go: add 100-150 grams of well-drained boiled legumes to your plate. You can also add cooked vegetables, such as mushrooms, sautéed zucchini, grilled eggplant.
This way you get not only a salad for weight loss, but a real super dish. Large portion, ideal for dinner as well as lunch, very satisfying for the palate, excellent combination for the healthy intestine. The calories?
About 300, about half of a caprese and with 30% fewer calories than traditional salads!
Insights: Dr. Langevin’s weight loss plan