Healthy Salad Recipes, Refreshing and Fat-Reducing Meals

The core of the fat-reducing salad that can be refreshing and not fat is the ratio of "30% high-quality protein + 25% high-fiber slow carbs + 20% high-quality fat + 25% low-GI fruits and vegetables". The total calories are controlled in the 300-500 kcal range. The satiety is twice that of ordinary white rice, and the glycemic index is only 1/3 of polished rice and white noodles. As long as the ratio is right, there is no need to starve to eat grass, and you will not get fatter as you eat.

It’s really funny to talk about the pitfalls I have stepped into before. Last summer, in order to fit into last year’s floral skirt, I ate “boiled vegetable salad” for three days in a row. Every meal was lettuce + cucumber + cherry tomatoes, sprinkled with salt and gnawed. The night before, I was so hungry that I hugged the quilt and ate until two o’clock. On the afternoon of the third day, I had a meeting with heart palpitations and hand shaking. After get off work, I went straight to the fried skewers shop downstairs to make skewers that cost 50 yuan. I weighed two kilograms on the scale. It was pure and simple. Later, after chatting with a friend who is a nutritionist who often competes in fitness competitions, I realized that my meal was not a fat-reducing meal. It was purely a hunger meal, with no protein or fat at all. It was strange that I could bear the hunger.

By the way, I also specifically asked her about the hotly debated issue on the Internet now: "Can staple food be added to salads?" There is indeed no standard answer, and both schools of thought have applicable groups. The ketogenic party insists on completely abstaining from carbon dioxide, only adding meat, green leafy vegetables and a small amount of olive oil. I also tried this method for a week, and it really fell off the scale quickly. I lost 2 pounds in 3 days, but then I felt a little dizzy. For people like me who are on a small base or want to maintain weight for a long time, they still have to add a small amount of slow carbs. I usually add a small section of sweet corn, about 10 small purple potato balls, or grab a handful of pre-cooked quinoa.

The two items I usually make are easy to make. You can just copy the homework.

For a quick breakfast or to take to work, just pre-process the ingredients the night before: tear the chicken breast cooked the day before yesterday into strips (I often buy low-sodium ready-to-eat ones because it’s troublesome to make it myself, and the black pepper flavor is not good at all), grab two pieces of lettuce and tear it into small pieces, cut half an avocado into small pieces, cut 8 small tomatoes in half, add 1 small handful of cooked quinoa, and pour 1 tablespoon of it. Just make a homemade vinaigrette - 3 spoons of light soy sauce + 1 spoon of apple cider vinegar + half a spoon of olive oil + a little cracked black pepper. It contains half the additives and white sugar than the bottled version sold in the supermarket. The whole bowl is only 380 calories. Last week, I took it as lunch for three days in a row and lost 1.2 pounds. My colleagues even asked me if I secretly went to do yoga.

I'm craving for something tasty at home on the weekend, so I make the Longli fish salad with yogurt, yellow mustard: Marinate the Longli fish with black pepper and salt for 10 minutes, fry in a pan over low heat and cut into small pieces, cut the mushrooms into thin slices and bake for 2 minutes until fragrant, blanch the broccoli in small florets until half-cooked, add 1 teaspoon of roasted pumpkin seeds, and top with the prepared sauce - 3 tablespoons of sugar-free yogurt + 1 spoon of yellow mustard + a little salt. When I made it for the first time, I thought it was a dark dish. It turned out that it tasted sweet and sour with a slight punch, exactly like the taste of Thousand Island dressing. The calories are only 1/5 of Thousand Island dressing. The whole bowl is only 420 calories. Sometimes I mix a big bowl and eat it while watching TV dramas. It is much more enjoyable than eating takeout fried chicken, and I don’t feel guilty.

Oh, by the way, some people say that eating too much salad makes your stomach cold and uncomfortable. I have the right to speak. My best friend has a bad stomach all year round. She gets acid reflux after eating two bites of raw lettuce. Now she eats all the "cooked" salads: pumpkin, asparagus, and broccoli are all roasted in the air fryer at 180 degrees for 5 seconds. Minutes, use fried shrimp or braised beef for protein. Use less cold sauce when mixing, just squeeze some hot lemon juice. It is still a salad, and you don’t have to worry about eating it warm. There is no need to follow the templates on the Internet for fat-reducing meals. What suits you is the best.

Finally, let me add a little reminder that is easily ignored. Many people pour half a bottle of salad dressing, which means they must be fat. For ordinary Thousand Island dressing, 2 spoons have 200 calories, which is higher in calories than all the vegetables in your bowl combined. Either make your own dressing, or use less. Sometimes I am lazy and just squeeze half a lemon and sprinkle some black pepper. It tastes refreshing and very delicious. In fact, fat loss is really not an ascetic. You don’t have to chew grass every moment, and you don’t have to feel like you are suffering when you see a salad. The right proportions, eating comfortably and still losing weight are the only ways to stick to it for a long time.