Salad is a dieter’s best friend. From tuna salad to Cesar salad and pasta salad, there are thousands of recipes available. However, just because you’re eating salad, it doesn’t mean you’ll lose weight. Hefty portion sizes, croutons, and dips can turn this healthy meal into a disaster. Salad dressings are notorious for their high fat content. Some brands pack up to 400 calories and 60 grams of fat per serving. Additionally, most dieters ignore the recommended serving size, drenching their veggies in a cup of dressing.
Go to any store and you’ll find salad dressings and dips for every taste. Some are made with chilies and balsamic vinegar, while others contain mayo and garlic sauce. There are also low-fat, fat-free, and light dressings available. Contrary to popular belief, these products are anything but healthy. Even light salad dressings are packed with empty calories and chemicals.
Most dressings contain refined oils and artificial flavors that affect your health. They are heavily processed and have little or no nutritional value. The myriad of preservatives only makes things worse. Hydrogenated fats, high fructose corn syrup, sugar, and canola oil are among the main ingredients. Fat-free dressings often contain sugar and artificial sweeteners, while sugar-free dressings are loaded with trans fats. Most brands are also high in sodium, causing fluid retention and high blood pressure.
The good news is that you don’t have to give up salad dressings to drop weight. Try to make your own dressings using extra virgin olive oil, apple cider vinegar, freshly squeezed lemon juice, mashed avocado, Greek yogurt, and herbs. Avocado and Greek yogurt are excellent substitutes for mayo. Add crushed garlic, pepper, and chilies for extra spice.
When dining out, choose dressings with the shortest list of ingredients. Ask the waiter to bring the dressing separately so you can track your portions. To save time, make salad dressing at home and store it in a large jar. Refrigerate it for later use. Mix and match different ingredients to obtain new flavors and turn your salad into a feast.
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