10 Ingredients to Add to Salad to Lose Weight

One of the most important foods that can help you lose weight and improve your health is salad. It is low in calories and provides the body with the nutrients it needs to feel good.

Salads can be made with a variety of ingredients, including leafy greens, high-fiber fruits and vegetables, healthy fats, nuts and seeds, herbs and spices, sauces, and oils.

Marina Melnikova, nutritionist, nutritionist and founder of self-weight loss programs, told what ingredients should be added to salads to lose weight.

Marina Melnikova, nutritionist

leafy greens

Leafy greens are a win-win option for a salad. Spinach, kale, arugula, lettuce, and other dark leafy greens are low in calories but high in fiber, which helps you feel full for longer. Greens also contain essential vitamins and minerals that support the immune system and aid digestion. It can be easily added to salads, cut into small pieces or chopped into thin strips.

Protein Sources

Lean meats, chicken or turkey breast, and beans or tofu are great additions to salads when trying to lose weight. Protein helps you feel full for longer, which prevents you from overeating during the day and also promotes muscle growth and post-workout recovery.

Fruits and vegetables high in fiber

Carrots, bell peppers, cucumbers and tomatoes add more nutrients to salads and help you stay full between meals. You can choose raw options, but if you prefer boiled vegetables, it is better to steam them, as more nutrients are retained this way.

healthy fats

Olive oil makes a great addition to a salad as it provides the essential fatty acids your body needs. It also adds flavor without the extra calories found in traditional sauces. But nuts and seeds (almonds, walnuts, sunflower seeds, etc.) not only add crunch but also provide the protein and healthy fats our bodies need.

Remember not to overdo it, as excess fat will not help you lose weight.

yogurt

Yogurt is an excellent source of calcium, which helps maintain muscle mass while losing fat. It also contains probiotics that help improve digestion and absorption of important nutrients needed for weight loss.

Herbs and spices

Thyme, basil and thyme not only add flavor but also have antioxidant properties that aid digestion by preventing disease-causing microbes from entering the digestive tract.

gas stations

Sauces are often used to enhance the taste, but most commercially available condiments contain preservatives and sugar that can negate the benefits of their use. Therefore, olive oil, vinegar, lemon juice, garlic powder, etc. It is better to make your own sauce using

And here’s a lifehack: Adding freshly squeezed lemon juice to the sauce will give it a very unusual yet bright flavor.

gravy sauce

Vinaigrette dressing is a good way to add extra flavor to a salad without adding extra calories. It contains essential fatty acids and can even lower cholesterol levels, depending on the type chosen.

For example, due to the presence of antioxidants found in balsamic vinegar, balsamic vinaigrette has anti-inflammatory properties. And honey mustard vinaigrette contains omega-3 fatty acids derived from mustard seed oil.

Onion

Onions contain a sulfur compound that helps break down fats during digestion and also adds sweetness to salads without the need for additional caloric intake. In addition, onions have antibacterial properties that destroy bad bacteria found in the gastrointestinal tract.

Tomatoes

Tomatoes are a rich source of vitamins A, C, K, potassium, magnesium, etc. .