What are the best salads to help with weight loss?

[ItzEJ]

I've been deciding on what other salads and vegetables I can try to consume with weight loss, I just wanted to hear out opinions on what salads can benefit with weight loss and to see what would go well with my homemade 'Spicy Honey Beef with Cashews'. Feel free to type down anything that comes into mind, Thanks!

[WendyB]

Welcome to the forums!

Just about any salad will go with it. But dont limit your self to just salads. They do get old after a while. Get a variety of foods in as well as some added fat.

Salads do not hep with weight loss. Its the calorie deficit that helps with weight loss.

Check out the discussions boards! A lot going on and I'm sure you have some contributions as well!
Hope to see you around!

[Esya]

With salads you might be eating hidden calories in the dressing. Just because it is a salad, it does not automatically mean it is low in calories. There can be some ingredients that are high in calories (e.g. olives and nuts). For weight loss eating healthy alone will not be enough if you are still eating too many calories.

[DanielleinDC]

Load up on veggies. Jicama will add crunch to your salad without a lot of fat. Go for romaine or darker greens instead of iceberg lettuce. Don't go overboard on the nuts. Avoid creamy dressings and look for a vinaigrette. Even so, instead of dumping dressing on your salad, get it on the side, dip the tines of your fork into the dressing, and grab a bite of salad. That'll supposedly reduce how much dressing you use. And for crying out loud, don't get cheese. 

[Baltoscott]

Hi @ItzEJ

I think salads are a great way to load up on the veggies and beans and perhaps whole grains that we never seem to get enough of; and that is my typical lunch.  Add some protein and healthy fats and its a great way to overhaul your diet for at least one meal a day.  Here is what I had for lunch at the salad bar yesterday:

3 cups of baby spinach 1/2 cup tomatoes 1/2 cup chickpeas 6 ounces tuna fish 1 egg 5 black olives 1/2 cup shredded carrots 1/4 cup cucumber 1 tb dried cranberries 1 Tb sunflower seeds 1 tablespoon crumbled bacon 2 tablespoons Parmesan cheese 1/4 cup artichoke hearts 1/2 tablespoon olive oil, 1 tablespoon balsamic vinaigrette.

That’s about 600-700 calories, which might seem like a lot but it is very filling and satisfying and makes it easy to say ‘no’ to snacks throughout the afternoon.  (It really is a lot so one strategy could be to eat about 3/4 and save the rest for a late afternoon snack).  This particular salad bar usually has tunafish and chicken for protein everyday so I rotate back and forth on that.  They always have chickpeas for beans, but sometimes have other varieties so I’ll substitute the other when available.  They also sometimes have whole grain salads (which add a lot of fiber to your diet ... wheat berries or farrow or quinoa with finely chopped veggies and herbs) and I’ll add a cup of that when available.  

When I make salads at home I tend to buy baby spinach over other leafy greens, but arugula is a nice change up.  Leafy greens like kale and greens from the top of root vegetable (carrots turnips etc) are an acquired taste, but I like them too.  Best to gradually mix in leafy greens that have a milder taste.  I also try to eat 1/4 avocado a day and that usually shows up on a lunch salad I made at home, or added to eggs or on toast in the morning.  I like adding some chopped broccoli or cabbage to salads for crunch and maybe 1/2 oz of walnuts or almonds. I might also add some rare lean steak for protien since I’m usually limited to chicken or tunafish at work.

As far as salad dressings go, I look for clear vinaigrette dressings over creamy dressings and limit to a couple of tablespoons for the size of salads described above.  When I get it at a salad bar I use one of those clam style plastic containers, close the top and shake it up to get the dressing evenly disbursed.

[emili]

weight loss is about eating to a certain caloric deficit.. it doesn't have to be a specific type of food. The reason folks usually go for salad and veg is because in and of themselves they are low calorie foods. but as others have mentioned, salad dressing, oils, nuts all add calories that you may as well have had a sandwich and chips for. Nutritionally sound for sure, but not low calorie. you have to get to know food and what things have per oz in calories and nutrition. that is the only way you will satisfy nutrition goals and maintain a calorie goal that will help you lose weight.