Protein salads - best recipes and useful tips

The need to consume protein foods was scientifically recognized in the 20th century. Protein, also known as protein (from Greek “the most important thing”) is a material for the formation of cells, tissues, enzymes, hormones, is the basis of immunity, helps accelerate chemical reactions and metabolic processes. It is filling, but aimed at fat burning and weight loss without losing muscle mass.

This explains the popularity of protein diets and dishes, especially salads, where you can combine different types of protein, providing the body with balanced amino acids in the right quantities.

The ideal approach to nutrition involves calculating calories, fats, proteins and carbohydrates. The amount of protein to consume per day depends on age, gender, body weight, lifestyle, and goals (from 1-2.5 g per 1 kg of body weight).

Excess protein is just as dangerous to health as its lack. The quality of protein determines our well-being, appearance, and longevity.

Protein salads for weight loss and drying the body: PP recipes

As you know, with a reasonable, healthy diet, the plate should be half filled with vegetables and fruits, and the other half should be filled with foods high in protein.
One of the most interesting and delicious dietary dishes to prepare is tuna. What a miracle this fish is! Or is it still not quite a fish?

In terms of protein content, it is in no way inferior to meat, and the presence of vitamins and phosphorus is so high that in the USA, tuna is a must on the tables of scientists and students, especially during study periods.

How to cook

Canned tuna for salads will not be difficult to find on retail shelves, and in combination with a variety of vegetables, salads prepared from it will be not only tasty, but nutritious and healthy. Below are some of them.

With sweet peppers:

Chop two sweet peppers and four hard-boiled eggs with a knife, add tuna from one can, mix and pour over light Greek yogurt. Add salt as desired, you can do without it. This salad will not only help you “kill the worm,” it satisfies hunger well.

With Chinese cabbage:

Chop the onion as finely as possible and mix with the contents of one can of canned food (in its own juice), add shredded Peking fork and chopped cucumber. Place the ingredients in the prepared bowl, season with low-fat sour cream, and mix everything.

With cucumbers and exotic avocado:

Chop the soft part of two avocados, without peel, with a knife, transfer to a salad bowl, add tuna, two fresh cucumbers cut into long narrow strips and a chopped clove of garlic, pour in olive oil and mix well. Salad ready! Just five minutes, so much fun and no negative consequences other than benefits.

It must be said that fish in oil has more calories than canned fish in its own juice, and this must be taken into account when adding the product to salads.

With celery root and eggs:

To prepare this simple dish you will need one hundred and fifty grams of celery root, four hard-boiled eggs, a fresh cucumber and three hundred grams of tuna canned with oil.

You need to grate the roots, chop the eggs and cut the cucumber into thin strips, add the fish, and add light (diet) mayonnaise sauce and mix.

With potatoes, apples and pineapples:

You will need five potatoes, five hard-boiled chicken eggs, a can of fish in its own juice, half a can of pineapple, one apple and a clove of garlic.

Mash the fish with a fork, crush the garlic, grate the peeled apple and potatoes on a coarse grater, chop the eggs and pineapples very tightly, add sour cream sauce and mix everything thoroughly.

These salads are quite easy to prepare, but they are very healthy and not harmful to your figure. The taste of this fish is known all over the world and tuna dishes, including salads, are appreciated by gourmets.

The article is for informational purposes only.

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Source

Professional opinions about eggs on a diet

Nutritionists advise including eggs in your diet when losing weight, as they are rich in protein, vitamins, micro- and macroelements. In addition, the product is affordable and tasty.

It is enough to eat eggs 3 or 4 times a week, no more than 3 eggs per day. The ideal option for losing weight is boiled eggs, they retain many useful substances and are low in calories. It is better to avoid fried and raw eggs, as the former contain 50 kcal more, and the latter may contain salmonella, and they are less digestible.

Alexey Kovalkov, nutritionist

A popular nutritionist advises including eggs in the diet menu. He says they contain fat and cholesterol, but not much. In addition, the yolk contains lecithin and choline, which help regulate fat metabolism.

A. Kovalkov claims that medical research has proven that regular moderate consumption of eggs reduces the risk of cardiovascular diseases. This product may slightly increase cholesterol levels, but the harm from it is compensated by protein.

Margarita Koroleva, nutritionist

M. Koroleva is the author of a nutrition system based on eggs and grapefruits. This diet is suitable for anyone who wants to lose weight and stay healthy. The nutritionist claims that grapefruit replenishes ascorbic acid and beta-carotene in the body and promotes fat burning. And eggs act as an additional ingredient that contains a balanced amount of nutrients, speeds up metabolic processes and also accelerates fat burning.

The specialist advises not to skip breakfast, as it starts your metabolism and gives you energy. Eggs with grapefruit do this job perfectly.

Lidia Ionova, nutritionist

The nutritionist also advises supplementing your diet with eggs when losing weight. She recommends eating 2-3 boiled proteins (without yolk) before bed; they remain in the stomach all night, are gradually absorbed, and saturate the body with amino acids. Only the whites should be hard-boiled, not soft-boiled, as the former are quickly digested.

In addition, the nutritionist advises not to pour cold water over only boiled eggs, as many nutrients are destroyed in them due to temperature changes.

With Chiken

Ingredients

300 g chicken breast
2 eggs
1 tomato
1 bundle lettuce leaves
3 tbsp. l. natural yogurt
salt, pepper to taste

Preparation

Boil the chicken breast. Cut the cooled meat into large pieces.
Boil the eggs. To make a protein-packed chicken salad, coarsely chop them.
Coarsely chop the tomato. Tear the lettuce leaves with your hands.
Mix the ingredients and season with natural yoghurt, salt and pepper.

Main conclusions

As you can see, eggs are great for diet and proper nutrition. They satisfy hunger quickly and for a long time, contain few calories, speed up metabolism, and saturate them with useful substances. But to get the maximum benefit from dietary salads with this product, you need to follow these recommendations:

Eat egg salads no more than 3-4 times a week.
Eat no more than 3 eggs per day.
Combine eggs with non-starchy vegetables, fruits, berries, herbs, low-fat cheeses, seeds, and nuts. Use some dietary meat, fish, canned food (in its own juice), and cereals.
Boil all ingredients, steam, simmer in a mixture of olive oil and water, bake or fry without oil.
For dressing, prepare sauces from low-fat sour cream, natural yogurt, cottage cheese, kefir, vegetable oils, soy sauce, different types of vinegar, herbs, and spices.
Limit the amount of salt.

By following these rules, you can diversify your menu and lose excess weight. If you have already lost weight on diet salads with eggs, then share interesting recipes in the comments.

With avocado

Ingredients

200 g chicken breast
1 cucumber
1 avocado
0.5 red onion
2 tbsp. l. natural yogurt
1 tsp. lemon juice
salt, pepper to taste

Preparation

Boil the chicken breast. Tear the cooled meat into fibers or coarsely chop it.
Coarsely chop the cucumber and red onion into half rings.

Peel the avocado. Chop coarsely. Sprinkle with lemon juice to prevent the pieces from turning yellow.
Mix the ingredients of a protein salad for dinner, season with yogurt, salt and pepper.

Warm salad with spinach and mushrooms

A tender warm salad with spinach and mushrooms is a wonderful combination of healthy and nutritious ingredients. Spinach is extremely beneficial for the immune system, which is why it is so popular and is the basis of most salads. And mushrooms, in turn, contain all the microelements and vitamins necessary for our body, which are so necessary for the health of hair and nails, which are responsible for the production of hormones and support of the cardiovascular system.

Ingredients

350 g oyster mushrooms
4 small potatoes
200 g fresh spinach
1 leek
1 clove of garlic
1 tbsp. l. butter
80 ml olive oil
1 tbsp. l. lemon juice
salt, spices to taste

Cooking Instructions

Boil the potatoes in their jackets. Cut off the stems of the mushrooms and roughly chop the caps.
Finely chop the garlic and leek. Place in a frying pan and add a little olive oil. Simmer over low heat until soft, 5–8 minutes. Place the stewed onions and garlic in a blender, add lemon juice, salt and pepper, and then blend.
In the same pan, add 1 tbsp. butter and lightly fry the mushrooms with coarsely chopped potatoes.
Place the spinach on a plate, place the mushrooms and potatoes on it, and pour the garlic and onion sauce over everything.
Bon appetit!

With Chinese cabbage

Ingredients

300 g chicken breast
2 eggs
0.5 fork Chinese cabbage
1 cucumber
3 tbsp. l. natural yogurt
salt, pepper to taste

Preparation

To prepare this protein salad with eggs and cabbage, coarsely chop the cucumber and chop the pekinka.
Boil the eggs, peel and chop.
Boil the chicken fillet. Tear the cooled meat into fibers or chop coarsely.
Season all ingredients with salt, pepper and natural yogurt.

Are eggs suitable for dietary dishes: benefits and harms, properties

Dietary egg salad is recommended to be included in the diet of people who want to lose weight. This is due to its rich chemical composition and low calorie content.

Useful properties of eggs:

Contains a complex of important nutrients. The protein is rich in valuable amino acids, the yolk is rich in unsaturated fats (oleic, linoleic acid), retinol, tocopherol, elements of group B and D, calcium, iron, magnesium, zinc, etc. These substances are necessary for the body to function properly.
Contains few calories. The white contains 16-20 kcal, and the yolk - from 50 to 60 kcal.
They fill you up quickly and for a long time. The product contains a lot of protein, which eliminates hunger quickly and for a long time. Therefore, the desire to snack between main meals disappears.
Activate metabolic processes. Protein-rich eggs have a thermogenic effect. The body spends more energy on digesting them, so the fat layer gradually becomes thinner.

Regular consumption of dietary salads with eggs increases skin elasticity, improves memory, attention, and brain activity. They improve vision and increase performance. In addition, these are delicious dishes that bring pleasure and make the menu more interesting and varied.

This is interesting! Protein is easily digestible, nourishes muscles, promotes cell renewal and restoration. Yolk slows down age-related changes in the body, regulates carbohydrate metabolism, and protects against stress. Eggs, when consumed regularly and in moderation, allow you to lose weight steadily and without the painful feeling of hunger.

However, there are downsides to eggs:

Raw protein is less digestible than cooked protein.
When consuming a raw product, there is a high risk of salmonella infection. Then intoxication occurs and the digestive tract is affected.
Raw eggs contain avidin (a protein), which impairs the absorption of some B elements.
The product may cause allergies.
Eggs put a strain on the kidneys, and then they cannot remove protein breakdown products.

Diet salads with eggs should be consumed in moderation, since the level of fat in the yolk is high. It is enough to include them in the menu three times a week to speed up weight loss and saturate the body with useful substances. If a person eats more than 3 eggs every day for a long time, the body fat will increase and the risk of atherosclerosis will increase.

Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet

With tuna

Ingredients

350 g canned tuna
1 cucumber
1 tomato
0.5 bunch. lettuce leaves
6–7 olives
2 tsp. mustard
2 tbsp. l. olive oil

Preparation

Drain the liquid and mash the canned fish with a fork.
Coarsely chop the cucumber and tomato. Tear the lettuce leaves with your hands.
Mix fish, vegetables, herbs and olives.
Separately, combine mustard and olive oil. Season a protein salad with tuna with this sauce.

Question answer

What's the best way to dress salads? For dressing dietary salads, the following are best suited: olive oil, lemon juice or apple cider vinegar, fermented milk products. It is advisable not to use mayonnaise or sunflower oil.

What salads can diabetics eat? For type I and II diabetes, it is allowed to eat dishes prepared with “allowed” fresh vegetables (carrots, cucumbers, onions, beets), fruits, sauerkraut and seaweed, seafood, and herbs. The dishes help improve blood circulation, reduce sugar levels, and increase immunity.

With beans

Ingredients

200 g chicken fillet
3 eggs
200 g canned beans
1 cucumber
1 pickled cucumber
1 red onion
1 tsp. mustard
100 g sour cream 10% fat
2 tsp. soy sauce

Preparation

Boil the fillet. Slice.
Boil the eggs. Grind.
Slice fresh and pickled cucumbers.
Drain canned beans.
Cut the red onion into half rings.
Separately mix soy sauce, sour cream and mustard.
Season a protein salad with beans with this sauce.

Nutritional and energy value:

Ready meals
kcal 348 kcal	proteins 40.7 g	fat 13.6 g	carbohydrates 15.7 g
Portions
kcal 174 kcal	proteins 20.4 g	fat 6.8 g	carbohydrates 7.9 g
100 g dish
kcal 74 kcal	proteins 8.7 g	fat 2.9 g	carbohydrates 3.3 g

With shrimps

Ingredients

200 g shrimp
1 cucumber
1 tomato
1 bell pepper
lemon juice to taste
salt, pepper to taste

Preparation

Cook shrimp in boiling water for 3 minutes. Drain in a colander and let the water drain.
Wash the vegetables. Cut into large pieces.
Season the protein salad with shrimp with lemon juice, pepper and salt.

If you're having a hard time curbing your sweet tooth, you can make a light fruit dessert. Skip bananas and grapes, instead leaning on apples and pears topped with natural yogurt or low-fat kefir. We hope that protein salad recipes will help you not only lose weight, but also cleanse your body of harmful accumulations . Share the selection with others who want to lose weight.

Features of preparing sauce for diet salad with chicken breast

High-calorie mayonnaise can be replaced with homemade dressing. It will not only be healthy, but also tasty. You will know what it is made of in detail. You can remove all harmful, fatty and unacceptable ingredients.

Fans of spicy dishes can put mustard and garlic there. For those who prefer a milder dressing, it is better to choose butter sauce or yogurt sauce.

The ingredients can be very different:

eggs;
lactic acid products;
pepper;
carrot;
spices;
oil;
ginger;
lemon;
apple;
parsley;
mint, etc.

This list can be continued for a long time.

There are a huge number of recipes, but there are time-tested ones.

Protein salads for weight loss. Recipes from simple foods with calorie content

This explains the popularity of protein diets and dishes, especially salads, where you can combine different types of protein, providing the body with balanced amino acids in the right quantities.

The ideal approach to nutrition involves calculating calories, fats, proteins and carbohydrates. The amount of protein to consume per day depends on age, gender, body weight, lifestyle, and goals (from 1-2.5 g per 1 kg of body weight).

Excess protein is just as dangerous to health as its lack. The quality of protein determines our well-being, appearance, and longevity.

Precautionary measures

You should not believe claims that you can eat proteins without restriction and still lose weight.

Those who like to overeat should take into account that if they eat excessively, a protein diet will help maintain their weight at the same level, but not lose weight.

If you want to get rid of kilograms, you should limit the portion of food you eat to 250-300 g.

The weak link of protein nutrition is imbalance, because recipes exclude carbohydrates and almost do not allow the presence of fats. In addition, when protein predominates in the diet, the body begins to intensively remove water. And in addition to the content of fats, proteins and carbohydrates, food has another indicator - acid load, which significantly affects health. Protein nutrition (this mainly concerns meat products) strongly acidifies the internal environment of the body, which immediately turns on compensatory functions and, as a counteraction, begins to wash out alkalizing elements from the bones of the skeleton: magnesium and calcium. Therefore, it is so important to maintain a drinking regime to replenish excreted fluid, take vitamin and mineral supplements, and not overuse protein foods for a long time.

Light protein salad

Protein salad for weight loss is the main dish for a protein diet, which involves weight loss without hunger stress. The mono-diet course should last from 5 to 7 days with a break of 3 days.

An excellent addition to this diet is kefir; it accelerates fat burning and normalizes digestion.

Composition of ingredients

chicken meat	200 g
broccoli	300 g
cauliflower	300 g
carrot	1 PC. medium size
green peas (canned)	1 jar
chicken egg	1 PC.
garlic	1 large slice
salt, white allspice	taste
olive oil	2 tbsp. l.
Pine nuts	2 tbsp. l.
fresh dill	by eye, for decoration

Step-by-step cooking process

Chicken meat must be boiled, cut into thin strips, lightly fried without oil in a non-stick frying pan.
Broccoli and cauliflower need to be washed and disassembled into inflorescences.
Carrots need to be washed, peeled, and grated on a fine grater.
The garlic must be peeled, washed and finely chopped with a knife.
Prepared broccoli, carrots and garlic should be placed in a frying pan with the breast pieces, salt and pepper and simmer under a closed lid until cooked. You can add a little boiling water, but by the time it’s ready, there should be no liquid in the pan. It is necessary to choose the right time for cabbage to be ready; its beneficial properties, color and structure should be preserved as much as possible (it should not become too soft).
At the same time, you need to boil the egg, peel it and chop it as finely as possible.
The stewed ingredients should be placed in a salad bowl, allowed to cool, and topped with chopped egg and canned peas.
You need to add olive oil to the dish and stir.

Protein salads for weight loss can be flavored with olive oil.
Pine nuts and fresh dill, as a decoration, will perfectly complement the salad.

Calories/proteins/fat/carbohydrates per 100 g: 102/7.3/5.6/6.5.

What can I add?

It is possible to use linseed or ginger oils as a dressing. These ingredients are valuable dietary products, but it is worth remembering their specific tastes and taking this fact into account when preparing the dish. You can change the taste and aroma of the salad using different dressing options.

The following ingredients are suitable for this protein salad dressing recipe:

natural yogurt
sour cream
cream
cottage cheese
various chopped nuts, sesame seeds, sunflower seeds
quail eggs
honey
olive oil
mustard
garlic
ground paprika
white, red, black ground pepper
any fresh herbs

How to serve a dish

Typically, mixed salad is served in a salad bowl. However, there are options for using portioned culinary forms, for example, it is possible to serve salad in beautiful transparent glasses. Original and tasty is served in portions in cheese baskets prepared independently, or in pancake plates.

You can immediately place the finished product on plates, previously decorated with Iceberg or Lettuce leaves, the use of which will also contribute to weight loss.

Decorations for protein dishes:

fresh herbs (chopped or sprigs);
olives;
quail eggs (grated or cut into halves);
cherry tomatoes (cut into halves);
sesame seeds;
any nuts;
olives, olives;
pomegranate seeds.

Salads with a high protein content are popular not only for weight loss purposes, but also should be in the diet of children, due to their growth, pregnant women, due to fetal development, athletes, due to high physical activity. Such dishes also predominate in the menu of vegetarians, due to the peculiarities of their approach to nutrition.

What ingredients go well with eggs?

During the diet, eggs should be combined with low-calorie foods. Anyone losing weight should give up animal fats (butter, cream, full-fat milk, fermented milk products) and store-bought sauces (mayonnaise, ketchup). The amount of salt, sugar and spices also needs to be reduced.

Diet salads may contain quail eggs rather than chicken eggs. The second option is even preferable, since the amount of nutrients in them is higher. In terms of composition and calorie content, 1 chicken egg corresponds to 3 quail eggs .

Dietary salads can contain vegetables with a minimum amount of starch: lettuce, different types of cabbage (except cauliflower), tomatoes, cucumbers, herbs, paprika, onions, green beans, zucchini, etc. Eggs go well with citrus fruits, for example, grapefruit, orange, tangerine, lemon, lime. They contain fiber, which promotes satiety and removes excess fat from the body. They can also be combined with other fruits (apples, pears, persimmons), except bananas and grapes.

Dietary egg salads can be supplemented with low-fat cheese, feta cheese, dietary meat, fish, and liver. They contain walnuts, peanuts, sesame seeds, and dried fruits. The ingredients used are brown rice, peas, frozen vegetables, seafood, and a small amount of canned goods, for example, tuna in its own juice.

There are many options for successful combinations, the main thing is to choose components with low calorie content and not exceed the dose.

Protein salad from chicken hearts

A protein salad for weight loss can be diversified with chicken hearts - a protein-rich product and an excellent alternative to chicken fillet. However, it is worth paying special attention to their processing and preparation so that the meat turns out tasty, tender, soft and juicy.

Composition of ingredients

chicken hearts	400 g
fresh champignons	250 g
chicken eggs	3 pcs.
bulb onions	1 PC.
shelled chopped walnuts	2 tbsp. l.
young greens (dill, parsley, arugula)	a few twigs
unflavored yogurt	50 ml
mustard with grains	1 tsp.
salt	according to preferences
pepper	according to preferences

Step-by-step cooking process

Chicken hearts must be carefully processed: rinsed in cold running water, cleaned of films, cut in half lengthwise, remove blood clots and blood vessels. After this, you should throw them into boiling water for 5 minutes. Next, you need to change the water, add salt and leave to cook for 1 hour. The better you clean the hearts, the better they will taste and the longer you cook the hearts, the softer and juicier they will be. After cooking, drain the water and allow the offal to cool.
Eggs need to be hard-boiled, shelled, and cut into cubes.
The champignons should be thoroughly washed and cut into several flat pieces.
The onion must be peeled, washed and cut into half rings.
You need to fry the champignons with onions without using oil in a non-stick frying pan; you can add salt and pepper during the process.
The dressing must be prepared by mixing yogurt with mustard.
Dill and parsley need to be washed, dried and chopped.
Place fried champignons with onions, eggs, hearts, dressing in the prepared salad bowl and mix.

Decorate the finished salad with walnuts and chopped fresh herbs.

Calories/proteins/fat/carbohydrates per 100 g: 128.9/10.4/8.8/2.1.

Simple recipes

All products used must be low-fat.

A protein diet may include different daily menu options.

Meatball soup. Boil broth from chicken bones, and grind the raw meat in a meat grinder or chop with a blender. Roll into small balls. Add green beans and bell pepper to the broth, bring to a boil, lightly salt, add chicken meatballs. Cook for 15 minutes.
Stewed chicken fillet. Cut 100-200 g of breast, sprinkle with herbs and salt. Make a filling of 50 ml of yogurt or kefir and the same volume of water, place the breast in it and put it in the refrigerator for 3 hours. Then place in a heated frying pan and simmer for about 10 minutes.
Braised cod with zucchini. Cut young zucchini into rings, place in a layer on the bottom of the pan, place cod fillet on top, salt and cover with another layer of zucchini rings. Sprinkle with lemon juice. Cooking time – 20 minutes.
Chicken in yogurt. Cut 2 breasts into pieces and place in a frying pan. Mix a glass of yogurt, a small head of finely chopped onion, 0.5 tsp each. paprika and ground ginger, 2 tsp. lemon juice. Pour the resulting sauce over the chicken. Simmer for an hour.

Cucumber-fish sandwiches. Finely chop 100 g of stewed fish, mix with 2 tablespoons of kefir or yogurt. Cut a large cucumber lengthwise and remove the seeds with a small spoon. Fill the cavities with fish mass and decorate with herbs on top. Such delicious food is prepared simply and quickly. You can stuff zucchini, tomatoes, bell peppers, using any protein products in various combinations for the filling.
Tuna with bell pepper. Remove the seeds from the pepper and bake it in the oven until soft, then cut into strips. Cook tuna fillet in a steamer for 20 minutes, cool, cut into slices. Mix pieces of tuna and pepper, sprinkle with lemon juice, sprinkle with herbs, salt, put in the refrigerator to marinate for 2-3 hours. Serve chilled.

This is a small fraction of all kinds of recipes for a protein diet that can be prepared every day. Fans of kitchen appliances can use a microwave in cooking, then the process will go faster. To make an omelette, you need to take 2 egg whites, beat them with a fork in a glass bowl, add 2 tbsp. l. milk, salt and seasonings. Place the cup in the oven chamber for 3 minutes - and the dish is ready!

Egg salad

Protein salad for weight loss made from eggs and celery is enriched with easily digestible protein, satisfying and healthy.

Celery normalizes metabolic processes, breaks down fats, reduces cholesterol, replenishes vitamins and minerals in the body, balances the nervous system, and is very beneficial for men's health.

Composition of ingredients

chicken eggs	5 pieces.
celery stalk	3 pcs.
olive oil	taste
fresh herbs (parsley, cilantro)	a few branches, by eye, for decoration
dill	50 g
sour cream	200 g
garlic	4 slices
salt, ground black pepper, spices	taste

Step-by-step cooking process

Eggs need to be washed, hard-boiled, shelled and coarsely chopped.
The celery stalk should be washed and cut into thin strips.
You need to prepare garlic sauce, for this:

you need to wash the dill, cut off the thick stems, chop finely, then crush the dill properly with a knife so that its juice is released;
you need to peel, wash the garlic and squeeze it through a press;
Place the sour cream in a bowl, add dill and garlic to the bowl, mix.

Garlic sauce must be mixed with olive oil in a one to one ratio.
You need to mix eggs with celery in a salad bowl, season the salad, add salt and spices to taste.

Before serving, the finished salad can be beautifully decorated with a mixture of fresh herbs.

Calories/proteins/fat/carbohydrates per 100 g: 140.9/6.1/11.5/2.8.

To lose weight, celery stalks must be eaten correctly, namely, 2 hours before bedtime and no more than 200 g per day for one week or 8-10 times a month. If you experience abdominal discomfort, reduce the amount of celery you eat by half.

Products used in salads

Salads for weight loss can contain different foods, each of them has its own effect on the body:

fruits, vegetables – enriched with vitamins, minerals, fiber, complex carbohydrates;
cheese is a supplier of phosphorus, calcium, vitamins, and lactic acid bacteria. It has a high protein content;
meat, seafood, fish - saturate with fat-soluble vitamins, fatty acids, protein, improve the condition of bone tissue;
eggs are the main supplier of albumin, biotin, and unsaturated fatty acids;
mushrooms are a low-calorie source of vegetable protein;
nuts – improve metabolic processes and hormonal levels;
greens - contains a variety of microelements, practically no fats or carbohydrates.

Despite the fact that all these products can be included in salads for weight loss, they are only allowed to be consumed in doses.