OK, let’s start with the salad diet.
Salad diet is based on the simple fact that most of the salads contain less calories than regular meal.
Core ideas of salad diet:
- take less calories that your body burns (i.e. form negative calorie balance);
- you don’t have to starve;
- easy to follow
Calories and calorie balance
The calorie is a energy unit, in particular heat. It is used to measure energetic value of foods and drinks. Human body requires a certain amount of energy to function and that energy comes from what we eat and drink. For scientific explanation of calorie please see What exactly is a calorie.
First thing you have to do before starting with salad diet (and any diet in fact) is to find how many calories your body needs per day. That value is called “Daily Calorie Needs” (DCN) (some authors call it maintenance level). Please use a Calorie Calculator to calculate your Daily Calorie Needs.
OK, you calculated your Daily Calorie Needs. You now have a value that represents how much kilocalories your body needs daily. The goal of most diets is to reduce daily taken calories bellow that value. This is called negative calorie balance.
Calorie Balance (CalB) = Daily Calorie Needs – Daily Calories Intake
Calories and Kilocalories
Just to clarify: 1000 calories = 1 kilocalorie (1 kcal)). In most countries it is mandatory food and drink labels to include energetic value statement. Usually values are presented in kcal.
Calories for fat loss
Scientists tells us that 1 pound of fat is equal to 3500 kilocalories, so a daily calorie deficit (negative calorie balance) of 500 kilocalories should result in 1 pound per week fat loss. In reality things don’t quite work that efficiently.
Here are the 4 simple steps:
1. Replace some of your meals with low calorie salads
By replacing some of your meals with salads you will lower your calorie consumption. To see exactly how much – visit calorieking.com and use their excellent database to find out caloric values for different foods and drinks.
Start by choosing salad for a meal at least three times per week, and work up to including salad almost every day. Not only you will lose weight, but your blood pressure and cholesterol levels may also decrease thanks to all the fresh veggies you’ll be eating.
2. Limit the sweet products that contain sugar
Products that contain sugar have extremely high caloric value. For example: a milk chocolate is equal to 500 – 600 kcal. That is more than 1 / 4 of your Daily Calorie Needs.
One other thing is to replace sugar containing drinks with “light” or “diet” drinks. For example: a can of coke has 143 kcal. A can of diet coke contains 1 kcal.
3. Limit the fried foods
Fried foods have high caloric value because they absorb fat during the fry. On some occasions fried version of one and the same product contain double of the calories of non-fried version.
4.Cut the junk food
By junk food we mean almost all fast food as burgers, sandwiches, pizza, etc.
An example: a McDonald’s cheeseburger (4 oz) contains 300 kcal. And that is just one cheeseburger which is insufficient to sate you. One vary vary big vegetarian salad is about 150 kcal and will fill your belly so good that you will have trouble walking :-).
Tomorrow, before you go to work – make yourself a Quick salad. It will take less than 5 minutes.
Don’t expect salad diet to help you lose weight fast. It is a light diet that is ment to be used for a long period of time and to provide small but constant and easy results. Loosing weight fast cat be dangerous to your health.
Try not to lower your calorie intake by more than 1000 calories below Daily Calorie Needs. Doing so may invoke the bodies starvation response, which can lead to the Yo-yo dieting effect. Try to gradually lower calories. A sudden drop (such as 500-600 calories or more) can cause your metabolism to slow down.
We (Salad-Diet.com team) hope that this diet will be useful for you. Enjoy your salad diet.