In order to lose weight, but not harm your health, it is important to leave all the useful, necessary substances in your menu. How to do it? How to make sure that the pounds lost on a diet do not return?

To do this, you need to review, adjust your diet, reducing its calorie content - by removing simple carbohydrates from the diet (all sweet, starchy foods), by increasing the amount of healthy foods consumed in the diet - these are foods that contain complex carbohydrates, as well as fruits and vegetables. They have a lot of fiber, which improves digestion, giving a feeling of satiety (due to long digestion). Also, fiber is an excellent absorbent: it tends to partially bind fats that come into the body with food, which prevents their absorption. That is, if your diet has a lot of fiber, then it is low in calories.
This opportunity is given to you by vegetable salads, fruit salads.
Vegetable salads for weight loss
Vegetable salads for weight lossОвощной салат очень полезен: он содержит много клетчатки, витаминов, минералов, микроэлементов, макроэлементов.

Salad can be used as an independent dish, or part of breakfast or lunch.
If you eat vegetable salad at lunch, then you will get full faster.
But, you can’t eat a lot of salad, because. vegetables have their own calorie content, and not all types of vegetables are allowed to be included in a salad for weight loss.
For a salad, choose raw vegetables - they are low-calorie, they have a lot of vitamins, useful trace elements, they are more juicy, therefore, they have fewer calories, they cleanse the body of toxins, and are well digested.

Since there are many different vegetables, you can prepare a salad according to individual preferences.
Salad dressing for weight loss - olive oil or vegetable oil, low-fat yogurt or low-calorie sour cream.
Do not add to vegetable salad: salt, vinegar, but you can add spices (ginger, cilantro, cinnamon), lemon juice, some nuts (they have a lot of fat).
It is useful to add various seafood to the salad for weight loss, containing a large amount of trace elements, vitamins, iodine, which reduce the risk of cancer, increase the level of brain activity.

Possible components of a vegetable salad for weight loss:
Possible components of a vegetable salad for weight lossVegetable salads help women to maintain their beauty. For example, eating a salad with the addition of fresh cabbage helps to increase breast volume, a salad with the addition of various roots tightens and rejuvenates the skin of the face.

You can add tomatoes, fresh carrots, cabbage, celery, bell peppers, beets, onions, beans (other legumes) to the salad for weight loss.
You can not make a salad only from cucumber, because. its main component is water, you won’t get enough of such a salad. Therefore, we use cucumber in combination with other vegetables.
It is better to refuse to add boiled potatoes to the salad (due to its calorie content - 82 kcal), boiled beets (its caloric content is 49 kcal).
You can add greens (dill, parsley, basil, green onions) to the salad for weight loss, you can add lettuce leaves.
Salads for weight loss can include not only vegetables, but also boiled chicken egg protein (if you put the whole egg, then use no more than 1 egg), mushrooms, various types of nuts, olives, low-fat cheese, an apple.

We add some nuts, olives to the salad, because. they contain high-calorie vegetable fats.
You can add protein to the salad - low-fat boiled chicken breast or boiled fish fillet.
Also, you can add garlic, radish, radish, but not much.
In addition to the above, you can dress the salad with olive oil mixed with vinegar (we take one tablespoon of oil for two tablespoons of vinegar).
If you add carrots to the salad, then you need to fill it with vegetable oil, because. beta-carotene found in carrots is a fat-soluble vitamin.
Slimming Salad Recipes
Slimming Salad RecipesСалат можно использовать для проведения разгрузочного дня, тогда похудеете на два килограмма.

If you can't get through the day on a salad alone, then use a salad for dinner.
For weight loss, you need to eat no more than 1 bowl of salad.
When preparing a salad, you need to pay attention to the number of ingredients, their calorie content.
You need to have a memo that contains information about the calorie content of each vegetable, fruit, a certain amount of liquid (vegetable oil, olive oil, kefir).
Vinaigrette, if you add vinegar to it (then the calorie content will be halved), and not vegetable oil, otherwise it will be high-calorie - 92 kcal per hundred grams of product.
Celery salad: very useful, because. root celery contains many useful substances, suppresses appetite. In the salad, add only 1 stalk of celery, peeled and cut into pieces, add a grated apple, green onion, dill, dressing - lemon juice or vegetable oil to the salad.
Fruit salad: it is better not to make it because of the calorie content of fruits, the presence of fructose in them.
Therefore, you need to take vegetables as a basis, adding a small amount of fruit to them.
A good combination is 2 carrots, 1 apple, 2 pieces of sweet bell pepper, dill.
Three apples and carrots on a fine grater, cut the pepper as you like, finely chop the dill. Dressing - unsweetened yogurt, low-fat kefir.
Salad - a brush for weight loss: mix in equal proportions grated carrots, beets, white cabbage, add a finely chopped bunch of parsley, a drop of green onion feathers. Dressing - lemon juice and 1 tsp. olive oil. The salad got its name due to the fact that it cleanses the intestines well.
If you eat only this salad for one day, you can lose two kilograms. But, due to the abundance of coarse fiber, the use of this salad is contraindicated for people with intestinal diseases.
Салат экзотический: берем 1 пучок салата, 1 пучок редиса, 1 свежий огурчик, 2 томата, 1 авокадо, пучок зелени, специи, немного olive oil. We wash all the vegetables, cut them into cubes, add spices, herbs to taste, season the salad with olive oil.
Салат весенний: берем 2 томата, 1 огурчик, пару болгарских перцев, зелень, специи, немного olive oil. We cut all the vegetables into cubes, chop the greens, put spices, salad dressing - olive oil.
Salad "Piquant": take 2 - 3 boiled beets, some walnuts, prunes, sour cream. We rub the boiled beets on a coarse grater, mix with chopped prunes, finely crushed walnuts, salt to taste. You can also add 1 clove of garlic to the salad.
Salad "Greek": we take a couple of fresh tomatoes, 1 bell pepper, 1 fresh cucumber, onion, cheese, spices, salt, olive oil. We cut everything except the onion into cubes, cut the onion into half rings, add salt, spices, dressing - olive oil.
Gracio salad: take 2 celery roots, 2 sweet green peppers (cut into strips), 2 red sweet peppers (cut into half rings), 2 sweet and sour apples (cut into cubes). We mix everything, dressing - sour cream. Adding salt black pepper to taste.
Salad with carrots: take four hundred grams of boiled veal, the same amount of carrots, a large onion, two dessert spoons of vinegar, sour cream or yogurt, add salt.
It is necessary to marinate in vinegar with water in a ratio of one to three onions.
We will disassemble the boiled veal into fibers, mix with grated boiled carrots or raw carrots, onions, season with dressing.

Салат из овощей: 2 томата, 2 огуречка, пучок зелёного лука, два сладких перчика, двести грамм редиски, листья салата, зелень, три столовых ложки olive oil.

Salad with lettuce: lettuce, lemon juice, sour cream, pepper. My lettuce leaves. Add pepper, lemon juice to sour cream. Pour lettuce leaves with this sauce, mix. This salad relieves constipation.
Cucumber salad: take a few fresh cucumbers, olive oil, add vinegar, salt, pepper. We clean fresh cucumbers, cut into circles, salt. We wait until the cucumbers give juice. Then drain the juice, add vegetable oil, lemon juice, pepper, stir. This salad is suitable for people who have problems with the digestive system.
Salad with tomatoes and cheese: We take a few tomatoes, parsley, cheese, sour cream or olive oil. We cut the tomatoes into thin circles, cut the parsley coarsely. Three cheese on a grater or cut into small cubes. Mix everything, dressing - vegetable oil or sour cream. This salad is suitable for people who suffer from obesity, diabetes, rheumatism, asthma.
Salad with radish: take radish, sunflower oil, vinegar, onion, lettuce, herbs, salt. We clean the radish, wash it, put it in cool water for 20 minutes. Then wipe with a clean cloth. Three radishes on a medium grater. Dressing - sunflower oil, salt, vinegar. Put radish, lettuce, greens in a salad bowl, add fried onions.
This salad is allowed for tuberculosis, depleted body, after recovery from infectious diseases, people with diseases of the digestive system.
Salad "Sea Breeze": take two hundred grams of shrimp, 1 squid, fifty grams of cheese, 1 fresh cucumber, onion, soy sauce.
We put the boiled peeled shrimp in a salad bowl, pour boiling water over the peeled squid, cool under running cold water, clean from the film. Cheese and cucumber cut into small cubes, squid - straws. Finely chop the onion. Add all the ingredients to the shrimp, season the salad with soy sauce, mix. We do not add salt. Calorie salad - 300 kcal.
Salad "Mediterranean": take 2 tbsp. olive oil, a cup of boiled rice, 1 tsp thyme, basil, oregano, marjoram; one clove of garlic, lemon juice, lettuce, 1/2 cup olives, two zucchini.
Zucchini cut into cubes, boil, then fry in a pan with oil.
Dressing: mix olive oil with spices, lemon juice, garlic, wait half an hour to infuse the dressing.
We put rice in a salad bowl, add zucchini, olives there. Pour the dressing into the