You think you are eating or dining healthy and in reality you are loading your diet completely and without realizing it
You are trying to lose weight and you think it is best to eat salads or for dinner. And you're right: they are healthy, nutritious, and low in calories and fat.
However, it is possible that you are making mistakes when preparing and / or consuming it that are preventing you from losing weight or, what is worse, making you gain weight.
Here are the most common mistakes people make when they want to lose weight and eat salads:
1) You put too many ingredients
A common salad is healthy, and if you are not on a diet you do not have to cut yourself when adding ingredients to your plate. However, you must be aware that every calorie counts, and that if you are trying to lose weight you should take care of every little food that you put in your mouth.
If you add three tomatoes, two cucumbers, two cans of tuna, turkey, capers, olives, asparagus ... in the end, you are consuming extra calories. Do not go overboard but do not fall short either.
2) You forget about proteins
If you make a salad only based on vegetables and vegetables it is fine and healthy, but if you do not add protein you will be hungry when you have finished eating.
To make your salad complete, and if it is a unique dish, you should always add foods with a high protein load, such as a chopped chicken breast, egg, tuna (better the clear than the one that contains oil) or bonito.
3) You add croutons
The crunchy toppings such as croutons or fried onion, debunks your healthy salad in a second. Although they seem harmless being so small, the truth is that they are caloric bombs, since they are fried carbohydrates.
The nuts are excellent and very healthy, but if you are to consume diet is not a wise choice, as they have many calories and fat.
They marry very well with the salad, but you must watch its consumption. A handful of 30 grams (about 4-6 walnuts), has 180 calories, and 3/5 of it comes from fat (good, yes, but fat after all).
5) You eat it ready
Whether you consume them in the supermarket or in a restaurant, you must monitor what ingredients they contain and, above all, what type of dressing they contain. Those that are packaged tend to have more fat, sugar and salt than we think, especially since they contain dubious sauces and processed ingredients. Better that you do them at home, reader.
6) You put pasta
As with croutons, there are many people who believe that having a " pasta salad " dinner is healthy and light. No, friend, if you want to lose weight you should do without pasta, since it is loaded with carbohydrates that at this time do not suit you. Better that the base of your plate is green leafy vegetables, such as spinach or lettuce.
7) Too much olive oil
Adding too much olive oil to your salad is a mistake, as you will be turning it into a calorie bomb of good fat, but fat after all.
The monounsaturated fats, such as the Spanish green gold, can help reduce blood cholesterol and protect against heart disease, but do not forget that also add calories to our food.
A single tablespoon of olive oil contains 120 calories and 14 grams of fat. And if you flood your salad with this liquid, or add about three to the chicken fillet, you are already adding, at least, 400 calories.
Theirs is that if you are on a diet and want to lose weight, add a tablespoon, at most, and complement it with seasonings such as black pepper, oregano and garlic.
8) wrong dressing
If you are choosing a dressing, definitely go for olive oil, vinegar or lemon juice. Under no circumstances use prepared sauces or dressings, as they tend to contain too many calories and fat. In addition, they are not healthy at all, as they are loaded with processed foods, sugar and salt. So, reader, forget about the famous ' Caesar salad '.
Another classic mistake is adding too much salt to the salad (which will make you bloat and retain fluid) and putting cheese in different versions (loaded with calories and fat).
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