It’s more than likely that when your mind goes to a healthy diet for weight loss, it often conjures up the image of a large salad. Undeniably rich in a variety of nutrients that can certainly serve your body and allow you to reach your wellness goals, salads have rightfully earned their spot as a “health” food that can fit well into any diet as a main meal, or a side. However, while salads are largely beneficial to your body and promote healthy weight loss, there are certain preparation methods which may negate some of the health benefits, even causing weight gain if you aren’t careful.
If you’ve been adding more greens into your day but still aren’t seeing the results of your healthy choices, there’s one common mistake that experts agree may be at the crux of your struggle to lose weight, even while following a healthy diet.
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It’s all in the dressing
Let’s not pretend that the dressing isn’t the most exciting part of any salad, and from creamy caesar to balsamic vinegar, a good dressing can go far in amping up your veggies and making them more palatable within your diet. However, it’s always possible to have too much of a good thing, and if you’re drowning your greens in dressing you may inadvertently be racking up the calorie count of your meal–and not with valuable nutrients.
“Many salad dressings such as ranch or bleu cheese are high in saturated fat and calories. Oftentimes using cream-based dressings can provide more calories than eating a cheeseburger,” warns Amy Adams, RD, LDN.
Just because you’re eating salad does not make it intrinsically healthy, and checking out the nutrition label and serving size on your dressing bottle can make all the difference in reducing excess calories from sneaking into your meal. “Switching to an oil-based salad dressing like a balsamic vinaigrette will provide less calories and more heart healthy benefits,” notes Adams.
If you find that your salad does need a little extra flavor, turn to the toppings to give it a boost instead of loading up on creamy dressings that will do little more than irritate the stomach and lead to inadvertent weight gain when consumed in large quantities.
Topping your salad with nuts and seeds or a lean protein source is one of the best ways to add some extra flavor to your meal and allow your salad to help keep you full for longer without needing to drown your lettuce in ranch. “Try adding salad toppings like sunflower seeds, berries, or avocado, which are lower in calories and provide vitamins, minerals, and heart-healthy fats,'' recommends Adams.
That being said, if you do still want to use a ranch or caesar, measuring out your serving can make it easier to stay aware of the nutrients you’re consuming so you don’t accidentally eat more than needed. Even adding a squeeze of lemon on top of your salad can help boost flavor without making an impact on the calorie count.
Salads are only the tip of the iceberg when it comes to the healthy and delicious meals you can eat while working to lose weight, but if you are going to turn to a bowl of leafy greens for your meal, making sure to keep a balance of nutrients and cutting back on creamy dressings will make all the difference in increasing satiety and reducing accidental weight gain.
You can still enjoy the dressing of your choice, just make sure not to use it in excess, instead turning to filling and fibrous or protein based toppings to provide a boost of flavor as well. Weight loss doesn’t have to hinge on plain vegetables to be successful, but keeping creamy dressings to a minimum will make it easier to see positive changes in your body with ease.
