Salad diet: advice needed

[Agent Provocateur]

Since I did the math and realised I'm roughly 15-20kg overweight, I've decided to make a drastic change in my lifestyle. I'm planning on going to the pool and walking as much as I can and restricting my diet somewhat, and as I absolutely love a good salad, I think a salad diet would suit me best. My main focus with my diet is going to be eating mainly green salad. However, I have a few reservations about this.

I'm planning on making it as balanced as I can; I have a whole slew of fresh veggies and low-cal dressings on hand. I'm also going to be mixing in tuna, chicken, avocado, eggs and bacon at different times (and not all at once, either ). I also have raw pumpkin seeds and sunflower seeds in each salad, about a handful per. However, I'm particularly concerned about eating enough protein to sustain myself while swimming, but I guess including enough of the above protein-rich ingredients may be enough to get me by as they're mainly low-cal.

So I guess the average day would look like:

Breakfast: green salad with vinaigrette dressing and assorted veggies
Lunch: salad with tuna and assorted veggies, perhaps a low-sodium soup
Dinner: protein-dense salad (avocado and bacon, or chicken and egg, whatever strikes my fancy) with some kind of carb

So I guess what I'm most concerned about is what kinds of carb-rich food I can eat that's mainly low-cal and would fit in with a diet like this, as well as which kinds of fat I should be taking in. Avocados are a good start, but I'd like some advice on good fats to be eating.

Thanks in advance for any and all advice!

 

[Benvolio]

I am not sure you need to add fat, but using tuna canned with oil-- most is-- will give you some. Add some oilive oil if you feel like it. The diet will work best if you minimize carbs, but you will get some in your veggies and low cal dressing. The big question is how long you can stay on such a diet. Good luck.

 

[palbert]

Don't forget a nice spinach salad. I make mine with bacon, hard boiled egg, red onion and mushrooms; lemon and olive oil dressing.

You can also make a warm spinach salad. Just Google "spinach salad."

 

[Agent Provocateur]

Thanks for the advice, guys!

I've been going through a very stressful few weeks, so I didn't feel like I was ready to make such a drastic change. Now that all the stress and drama is over with, I'll be starting my salad diet after I wake up.

 

[eastofeden]

The most calories are in the dressing and how much you use so you have to watch out for that if weight loss is the goal.

 

[ibill1]

Also, if you love them like I do, add beans for a great source of protein. Canallini beans, sometimes called white kidneys are excellent in salads.

 

[Benvolio]

If you want to avoid the calories of olive oil, vinegar, balsamic or my preference, red wine vinegar have virtually no calories.

 

[Spiff]

I don't see any whole fruit listed in your diet plan. You were looking for good carbs. Whole fruits are it. Don't believe the misinformation by some people who say to avoid fruit if you are trying to lose weight. Do avoid fruit juice though, which is all sugar and zero fiber and significantly less micro-nutrients.

 

[Benvolio]

In some people at least, carbs trigger an over production of insulin which, in turn, triggers a graving for more food. Try to be sensitive to the fact that samo foods satisfy and some have the opposite effect. Do you still want more after eating? See what works for you.

 

[hotatlboi]

It's easy to lose weight on a plant diet since they are low in calories but still filling if you eat a lot of them.

 

[hotatlboi]

In some people at least, carbs trigger an over production of insulin which, in turn, triggers a graving for more food. Try to be sensitive to the fact that samo foods satisfy and some have the opposite effect. Do you still want more after eating? See what works for you.

Any diet that tries to cut out all fat, all protein, or all carbs (or even most) of any of them is NOT a good diet. You need all 3.

 

[hotatlboi]

Avocados are a good start, but I'd like some advice on good fats to be eating.

Just make sure you are getting the Omega 3s, those are the most important fats. Fish or fish oil is a good source.

 

[bankside]

I say throw some cabbage in that salad because farts of doom are always a hit with the crowd.










(okay I admit that may not be the most practical advice ever...but honestly I don't know my way around vegetables very well.)

PS is it just salads or also other vegetables? Cause green beans fried in a half teaspoon of olive oil and a shake of cayenne and garlic are damn tasty and olive oil is a healthy fat.

 

[Benvolio]

Any diet that tries to cut out all fat, all protein, or all carbs (or even most) of any of them is NOT a good diet. You need all 3.

The Adkins diet generally recommends less than 40 grams of carbohydrate. You will be less hungry after the first two days and have less craving. Studies have shown it safe and the most effective. The balanced diet doesn't work for many people.

 

[Benvolio]

Here is a way to maximize the effect of a short period of exercize. In the morning, your stomach is empty and your blood sugar is low. If you go out and walk a few blocks, you should simulate your metabolism to burn fat more than exercize later in the day.