Salad for weight loss is a safe and effective method that many people trust and choose. Moreover, the way to make salad is also extremely simple, easy to make, and takes less time. Refer to how to make the following 10 salad for weight loss for a healthy and beautiful week!
Why does salad help with weight loss?
Not only help you get in shape, salad for weight loss also bring deliciousness to your diet.
Most vegetable salads are high in nutrients while providing very few calories. Reducing the number of calories the body consumes in each meal will help you lose weight safely and effectively.
According to the results of a study, if you eat salad regularly, you can reduce your calorie consumption by 12%. This is the top priority dish in the eat clean menu.
In addition, with high fiber content in vegetables, tubers and fruits, it makes you feel full for a long time and limits the loading of fatty foods that are not good for health.
Besides the ability to support slim body, salad for weight loss also give women a fresh, bright and smooth skin. Here are 11 weight loss salads recommended by many experts.
Top 11 ways to make a simple salad for weight loss at home to help slim body
1. How to make Weight Loss Salad with Mayonnaise
This salad for weight loss is quite familiar and very easy to make, not fussy but highly effective.
Ingredient:
- Your favorite boiled vegetables. For example, you can refer to: carrots, peas, green beans, corn (maize), potatoes, …
- Mayonnaise
How To Make:
- Wash all the vegetables and chop them finely
- Boil the above vegetables, take them out and put them in a large bowl, let cool
- Add 1/3 cup mayonnaise, then mix well and enjoy.
2. How to make a weight loss salad with eggs
Salad for weight loss of fresh vegetables plus the greasy taste of eggs and mayonnaise will help you keep fit and control your weight effectively.
Ingredient:
- Vegetables: lettuce, tomato, onion, cucumber.
- Seasoning: salt, pepper, vinegar, sugar, chili, garlic.
- Egg.
How To Make:
- Wash the vegetables, drain and cut them into bite-sized pieces.
- Chili seeds removed, sliced; Peeled garlic, minced.
- Put vinegar, sugar, and salt in a small bowl, stir until dissolved.
- Put all ingredients in a large bowl, mix well the vinegar mixture for about 10-15 minutes.
- Hard-boiled eggs, peeled and cut into pieces, mixed with salad.
- Add some pepper and enjoy.
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3. How to make a salad for weight loss with chicken breast
The chicken breast is a popular dish in weight loss menus, in which chicken breast salad is the most popular dish, both helping to ensure energy for the body and not affecting weight.
Ingredients: carrot, cucumber, American corn, purple cabbage, chili, orange.
How To Make:
- Clean chicken breast, cut into bite-sized pieces.
- Put in a bowl and mix with a little seasoning, marinate for about 30 minutes for the chicken to absorb evenly.
- Sauté chicken breast until both sides are evenly cooked.
- Wash vegetables and cut into bite-sized pieces.
- Squeeze out the juice, separate the cloves, and put them in a pan to heat until thickened.
- Add a little sugar to reduce the sour taste, mix well with the prepared ingredients.
- Mix well with your hands for the seasoning to penetrate evenly and enjoy.
4. Weight loss salad with grape seaweed
Grape seaweed is actually a type of seaweed with the shape of a bunch of grapes, green outside, with high nutritional value compared to many vegetables. This plant contains many nutrients such as calcium, magnesium, potassium, sodium, phosphorus; trace mineral iodine, iron, zinc, copper, manganese, cobalt…
Ingredient:
- Dried seaweed bag
- 1 carrot
- 5-6 cherry tomatoes
- Boiled quail eggs
- Mayonnaise or roasted sesame sauce
- Vinegar oil
How To Make:
- Dried seaweed soaked in water.
- Carrots, peeled, cut yarn.
- Cherry tomatoes, washed, drained, cut in half.
- Soak carrots in ice water for 3-5 minutes to make carrots crispy, then soak for 5 minutes with vinegar oil..
- Iron tomatoes make 4, quail eggs make 4.
- Arrange pickled carrots underneath, a layer of grapes around, then place quail eggs and tomatoes on top.
- Enjoy.
5. Vinegar salad to lose weight fast
Vinegar oil is also a familiar ingredient in women’s weight loss menu, combined with salads will create a salad that is both easy to eat, not bored when eating a lot, but effectively supports weight loss.
Ingredient:
- Lettuce, cherry tomato, onion, cucumber
- Vinegar oil, sesame oil, spices
How to make Vinegar Salad for weight loss:
- Wash the ingredients, cut cherry tomatoes in half, slice cucumbers, thinly slice onions. If cherry tomatoes are not available, use regular and sliced tomatoes.
- Make the sauce: add 3 tablespoons of vinegar, 2 tablespoons of sesame oil, 2 tablespoons of sugar, add salt and pepper to taste.
- Add the sauce to the preparation ingredients, mix well and enjoy.
6. Shrimp salad, olive oil and avocado
The combination of shrimp, olive oil and butter brings a strange taste, characterized by richness, but not fat and makes you gain weight so you can safely use it.
Ingredient:
- 2 avocados
- 6-8 shrimps
- Mixture of salt and spices with herb flavor (or regular salt + basil leaves)
- 1 tablespoon olive oil
How To Make:
- Halve avocado, remove seeds. Cut out the meat, leaving the skin for the salad.
- Crush the avocado flesh.
- Shrimp wash, remove black veins, boiled or steamed.
- Peel shrimp, cut into small pieces.
- Mix shrimp with avocado flesh, olive oil, herb-flavored seasoning salt (can be mixed with basil leaves).
- Place on a plate or avocado peel.
- Enjoy.
7. Lose weight with Apple Salad
Apple is said to be a very good fruit for weight loss because of its low calorie content. The malic acid in apples helps to dissolve excess fat in the body, limiting the formation of new fat cells.
Ingredient:
- 1 lettuce
- 1/2 apple
- 1/2 sweet potato
- 1 tomato (or 4-5 cherry tomatoes)
- 1 tablespoon chia seeds
- 1 box of unsweetened yogurt
- 4 tablespoons honey
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- Pepper
How To Make:
- Lettuce cut into about 2 knuckles.
- Peel apples, cut into small pieces, soak in salted water to prevent browning.
- Peeled sweet potato, cut into small pieces.
- Tomato, cut areca, if cherry tomato, cut in half.
- How to make the sauce: mix yogurt, honey, olive oil, salt, pepper, if you have time, let it cool in the refrigerator for at least half an hour before using.
- Put all the lettuce, apples, sweet potatoes, and tomatoes in a bowl, sprinkle with a tablespoon of chia seeds and drizzle the sauce over.
8. Russian Salad
Russian salad is always attractive to anyone to enjoy. Created by a combination of vegetables, clean, thoroughly tested eggs, added sausages and indispensable sauces with unique flavors.
With healthy ingredients, cool for health, Russian salad is especially suitable for use in the summer and for those who are losing weight, still ensuring delicious food and great weight loss effects.
How To Make:
For vegetables such as carrots, peas, and sliced potatoes, cook until cooked, then take out and soak in cold water for about 10 minutes, then take out to spread the water. Boiled eggs, peel and use spoon into small pieces. Use sausage, cucumber, mixed vegetables and eggs in a large bowl, mix with a little salt and mayonnaise and you’re done.
Note, you should remember to put the salad in the refrigerator for about 30 minutes before serving to make the dish more delicious and attractive.
9. Corn/corn salad
Your daily meal will become delicious and refreshing with this delicious, nutritious corn salad. The menu with this dish contains a lot of fiber and low sugar, so it is completely suitable for people who are in the weight loss period.
How To Make:
Pre-processed peas, cut into bite-sized pieces, boiled until cooked, then drained and sliced onions and then mixed in a large bowl with pre-processed baby corn. The salad dressing consists of tomato puree, seasoning, pepper, olive oil and fresh lemon juice mixed well, Then in a bowl containing a mixture of baby corn, peas and onions can be used.
Finally, you just need to put on a plate, use coriander to decorate and increase the seasoning to have a delicious and beautiful dish for your meal.
10. Yogurt salad
In addition to the great uses of delicious and healthy nutritious yogurt, you can also use it to create a particularly attractive sauce for your salad.
How To Make:
Preliminarily process vegetables such as lettuce, tomatoes, sliced strawberries, thinly sliced onions and red onions, and then put them separately in a large bowl. Add crispy fried bacon, finely chopped with nutritious tuna. Make a sauce from yogurt, sugar soup, a little salt, pepper and olive oil and mix well. Put the pre-processed ingredients in a large bowl, pour the sauce just made from yogurt and black sesame on top and mix well before using.
Note when applying weight loss salad
- Choose low-fat sauces, for just the right amount of sauce.
- Make your own sauces, do not use ready-made sauces.
- Tips to enhance nutrition for salads, you should add: green vegetables, bell peppers, hard-boiled eggs, legumes, succulent fruits, good fats, Protein-rich meats like beef, chicken breast, etc.
- Salad can completely replace the main meal. But the advice is to eat salad in moderation, only eat a maximum of 1kg per week to ensure health.
- Eating salad before or after the main meal has the same weight loss effect.
- Vegetables should be carefully selected, washed by soaking in salt water, rinsed many times with clean water.
- It should be combined with a suitable daily nutritional menu.
- Cut down on the starch, bad fats, foods high in fat, sugar, processed foods, etc.
- Offers more protein rich foods, fiber, vitamins, minerals, etc.
- Subjects with hypoglycemia will not be suitable for the method of weight loss with salad.
- Should apply appropriate exercises to reduce body fat. If you want to increase the effectiveness of weight loss, you should exercise in the morning, if you want to gain muscle, you should exercise in the afternoon.
Above are how to make 10 salads that are both delicious and fat-reducing for you to change during the week. Hope to help you get more suggestions for your salad.
