What to season diet salads with?
When following a diet, it is advisable to exclude mayonnaise - it is not only high in calories, but also completely unhealthy. Often this product contains a lot of flavors, emulsifiers and other E-additives. And its energy value reaches 700 calories per 100 grams!
But what can you replace this usual salad ingredient with? For you, we have compiled a small selection of recipes for vegetable salad dressings for weight loss. And they are in no way inferior to store-bought mayonnaise.
Ingredients for dressings
- Yogurt based dressing. Take a bunch of parsley or dill, 1 glass of natural thick yogurt (Greek), 2 tsp. mustard and a pinch of salt. Finely chop the greens. Combine all ingredients from the recipe in a blender and beat well. Yogurt can also be replaced with sour cream.
- PP mayonnaise. What you need: 30 ml olive oil, yolk of 2 eggs, 1 tbsp. lemon juice, 1 tsp. mustard, 200 g of soft cottage cheese in a briquette (preferably 1% fat), a pinch of salt. Combine the yolks, salt and mustard, beat the mixture with a blender. Add cottage cheese to the container and beat again. Continuing to beat the ingredients with a blender, begin to pour in the oil - little by little and in a thin stream. Then add lemon juice and beat until light in color.
- Apple mayonnaise. You will need: 200 g of apple puree (store-bought or homemade from baked apples), 2 tbsp. vegetable oil, 1 tsp. mustard, lemon juice and natural honey, spices to taste. We begin to beat the apple puree, gradually adding oil. Continue beating for another 2-3 minutes - the mass should lighten. Add the remaining ingredients to the blender and blend until smooth.
Interesting: Digestion time
You can also season vegetable salads with any oils - from vegetable to flaxseed, olive and so on. It is just important not to overdo it with the quantity, since the oil is full of fatty acids and calories.
Interesting! Salads containing vegetables are not just a dietary dish. Vegetables contain a large amount of fiber, which absorbs all breakdown products and cleanses the body. But in order for the fiber to be preserved, you need to use fresh vegetables without heat treatment (blanch for a maximum of 1-2 minutes).
"Pests"
Before creating a menu and preparing a diet dinner for weight loss (recipes with photos will be presented below), you need to figure out which foods you should avoid altogether.
- Any flour products (fresh bread, baked goods, cookies).
- Sugar and confectionery (cakes, sweets).
- Smoked meats, sausages, lard and fatty meats (fish).
- Sauces and additives.
- Alcohol (especially beer).
- All fried foods.
Light vegetable salad
Ingredients:
- white cabbage – ½ part;
- cucumber – 2 pcs.;
- apple – 1 pc.;
- pp-mayonnaise – 1 tbsp;
- low-fat sour cream - 1 tbsp.
- lemon juice – 20 ml;
- can of canned corn;
- a bunch of greenery;
- spices to taste.
Preparation:
The cabbage must be finely chopped, the cucumbers and apple pulp cut into thin strips. Finely chop the greens and strain the liquid from the corn. Mix all ingredients in a deep container, add spices and sprinkle vegetables with lemon juice. Then season the salad with mayonnaise mixed with sour cream.
Broccoli salad
You will need:
- broccoli cabbage – 0.5 kg;
- pitted olives – 150 g;
- bell pepper – 1 pc.;
- apple cider vinegar – 2 tbsp;
- olive oil – 2 tbsp.
Preparation:
Separate the broccoli into florets and boil in boiling salted water for 1 minute. Then drain the liquid and cover the broccoli with cold water (to maintain the bright green color). At this time, chop the pepper into strips and prepare the olives. Add all ingredients to salad bowl. For the dressing, combine olive oil, vinegar and a pinch of salt. This salad is an excellent option for a light dinner, as it contains only 63 kcal.
The best side dish options for weight loss
First, let's figure out which side dishes are best suited for diets and proper nutrition. We’ll also find out which ones you should give up in order to lose weight.
- Vegetables. The variety of vegetable side dishes will definitely not let you get bored! They contain a large amount of fiber, which cleanses our gastrointestinal tract and provides long-term saturation. The most suitable vegetables for weight loss are onions, peppers, cabbage, tomatoes, cucumbers, radishes, asparagus, carrots, garlic, and green peas. But the consumption of potatoes, pumpkin, corn, and beets should be limited - the glycemic index of these vegetables is above average.
Important! Did you know that when cooked, the glycemic index of vegetables increases, but the amount of fiber in them, on the contrary, decreases? To preserve the benefits of vegetables and their low calorie content, cook these side dishes until al dente (not fully cooked, so they have a little crunch).
- Cereals. Due to the content of slow carbohydrates, cereals perfectly satiate for a long time. Give preference to those that contain protein: buckwheat, bulgur, quinoa, amaranth. Brown rice, couscous, oatmeal, pearl barley, and polenta are also perfect for the diet. You should avoid white rice and semolina porridge. This, by the way, also applies to pasta.
- Legume family. Such side dishes not only contain slow carbohydrates, but are also rich in protein. The amount of amino acids in them reaches 20 g (for comparison, chicken breast has 23 g of protein). An excellent option would be any variety of beans, mung beans, lentils, chickpeas, and peas. There are no taboo products among legumes.
When choosing a side dish, consider the timing of your meal. Vegetable side dishes contain fewer calories and carbohydrates, and are also rich in fiber - so they are ideal for dinner. But you should include cereals or legumes in your morning or lunch meals. The slow carbohydrates they contain will give you energy.
When preparing side dishes, do not skimp on spices, because they burn fat well. But you shouldn’t add a large amount of salt - it can cause fluid retention in the body.
Interesting: Is it possible to eat potatoes while losing weight?
Cleansing salad “Metelka”
Ingredients:
- white cabbage – 100 g;
- sea cabbage – 100 g;
- beets – 1 pc.;
- carrots – 1 pc. small size;
- apple – 1 pc.;
- prunes – 6-7 pcs.;
- for dressing - lemon juice and vegetable oil.
Preparation:
The preparation is simple! Peel the vegetables and chop all the ingredients into strips. Prunes can be cut into cubes. Mix the ingredients in a salad bowl, sprinkle with lemon juice and add a little vegetable oil. This salad really “sweeps” all waste and toxins out of the body, and also normalizes the functioning of the gastrointestinal tract. If you eat this delicious dish for dinner for a week, you can lose 2-3 kg!
Video: how to prepare the right dinner for those losing weight
The video attached below contains simple recipes with visual photo illustrations that will help you quickly and comfortably lose a few extra pounds. By following the recommendations of experienced chefs, you will learn how to prepare healthy turkey dishes and understand how to profitably use cottage cheese for dinner. After watching this video, you will learn what to eat for dinner to lose weight, and get a lot of valuable information about the rules of dietary nutrition for weight loss!
Turkey
Light salad
Cottage cheese dinner
Cabbage salad with avocado
What do you need:
- cabbage – 150 g;
- apple (preferably green) – 1 pc.;
- ripe avocado – ½ part;
- for dressing - olive oil, lemon juice and spices.
Preparation:
Chop the cabbage and squeeze it a little with your hands until the juice appears. Cut the apple and avocado pulp into medium-sized cubes, add a couple of drops of lemon juice to them. Combine the ingredients, add salt/pepper and a little oil.
Recipe with celery and apple
Ingredients:
- celery stalks – 300 g;
- apple – 3 pcs.;
- carrots – 1 pc.;
- walnuts – 30 g;
- for dressing - apple mayonnaise or sour cream.
Preparation:
Place the celery in boiling water and cook for 1-2 minutes. Cool it a little and cut into slices. Peel the carrots and chop on a coarse grater. Peel the apples and cut into medium-sized pieces. Nuts need to be crushed into crumbs or finely chopped. Combine all ingredients, add salt to taste and season with mayonnaise or sour cream.
Interesting: Celery for weight loss
Steamed turkey cutlets
Necessary:
- 400 g turkey meat,
- onion,
- greenery,
- egg,
- pepper,
- a little salt.
Preparation:
Wash the meat and cut into cubes. Dry and chop the greens. Make minced meat, add chopped onion and egg, as well as herbs. Form the mixture into cutlets and steam. Best served with stewed vegetables and sour cream sauce.
Salad with tomatoes and cheese
What do you need:
- tomatoes – 2 pcs.;
- cucumbers – 1 pc.;
- bell pepper – 1 pc.;
- onion – 1 pc.;
- feta cheese – 100 g;
- lettuce leaves – 4-5 pcs.;
- olive oil and spices to taste.
Preparation:
Cut tomatoes, cucumbers and peppers into small cubes. We also cut the cheese into cubes - but a little larger. Chop the onion into half rings. Mix all the vegetables and cheese, season with spices and oil. Place the dish on lettuce leaves.
You can add olives (olives)
Dinner for the benefit of the body and figure
What should a diet dinner for weight loss be like for a week? Now let's look at this issue.
It is mistakenly believed that to lose weight you should not eat after six in the evening. This is not entirely true! In order for dinner to be digested and not stored as fat, it is necessary to eat 4-5 hours before bedtime, so that food in the stomach does not ferment and cause discomfort, and, therefore, does not disturb healthy sleep.
It is better if the food is light, low-calorie, steamed or raw. You need to eat so that there is not a long break between meals, otherwise the body will experience stress and the weight loss process will stop.
