Salad for dinner to lose weight. Yes or no?
25th November, 2020
”You have to eat salad for dinner to lose weight”. Making such as sweeping statement is not only incorrect; it would also be refuted immediately by the majority of nutritionists around the globe. To lose weight, or maintain a healthy weight, the important thing is to have a light dinner, which is easily digested and won’t disrupt your sleep. It’s not a good idea to eat the same thing for dinner every day, and a salad is not the only light meal you can have.
However, they are by all means a great choice for slimming, because they are packed with healthy ingredients, the varieties are endless, and they provide essential nutrients such as vitamins, minerals, water, slow-release carbs and few fats. Besides, protein can be added to salads, turning them into a unique, balanced meal.
Does lettuce make you fat?
The answer is no. However amongst all of the vegetables you can put in a salad, it’s the least recommended to eat in the evening.
Why? Because lettuce is high in insoluble fibre and can produce gas and abdominal bloating. Best to keep it for lunch.
So what should I have for dinner? Pay attention to the following recommendations:
- Dinner should be a light affair, but not paltry. If you don’t sate your hunger you’ll only get up in the middle of the night or sleep poorly. And don’t skip it. At the very least have some fruit or yoghurt?
- Dinner should feature some veg, in the form of salad (lamb’s lettuce, tomatoes, watercress, peppers, onion, corn…), roasted (aubergine, artichokes…), or mashed (pumpkin, courgette, leeks…)
- It should include some protein, such as turkey or chicken, or baked or grilled fish.
- You can add some slow release carbs, such as bread, brown rice or baked potato.
- For dessert, it’s recommended you eat a dairy product, which induce sleep, or some fruit.
Salads as a light dinner
To whip up a light salad for the perfect dinner, ensure it is based on greens, and add some veggies too. Use a traditional oil and vinegar dressing, or lemon, and don’t add sauce, croutons or fatty cheese.
- Lamb’s lettuce salad with cherry tomatoes, raisins and fresh cheese. Dressed in olive oil and apple cider vinegar. Some fruit for dessert and voila!
- Spinach salad with red onion and pear, dressed in olive oil, Dijon mustard and some lemon juice. Goes great with baked fish.
- Cucumber, tomato and green asparagus salad. Sprinkle with sesame seeds and dress with a vinaigrette made of oil and balsamic vinegar. Serve with a French omelette.
- Endives, pomegranate seeds, a chopped garlic clove, salt, oil and vinegar. Perfect with a grilled turkey fillet.
- Salad with diced, grilled chicken breast, watercress, green pepper, gherkins, ripe tomatoes and peas. Dress with olive oil, salt, pepper and vinegar. Add a low fat yoghurt for dessert and you have a balanced meal!
To manage your weight, remember what you shouldn’t have for dinner: sandwiches, dishes smothered in sauce, fried meals, cold meat, pizza, burgers with bread, chips, convenience food, baked goods, sweets, alcohol and drinks that are stimulants or affect your sleep, such as caffeine, coffee or tea.
Anyway, bear in mind that you don’t only have to think about dinner to slim down. The rest of your meals should be moderate and balanced in nutrients too. Don’t forget to also practice sport every day.