ANSWERS: 1
  • The amount of weight you can lose eating salads depends upon many factors but in general, eating salads is a great way to lose weight.

    Understanding Calories

    The amount of calories the average person consumes varies greatly but U.S. food recommendations are based on a 2,000 calorie diet. Many people eat way more than this, as evidenced by the fact that 2/3 of American adults who are overweight or obese.

    Not So Healthy Salads

    Just because you choose a salad, doesn't necessarily mean it's healthy. Many salads at restaurants these days contain 1,000 calories or more. for example, look at the Caesar Salad at Outback Steakhouse that has 900 calories!

    Healthy Salads

    Salads by themselves are very low in calories. It's the cheese, croutons, dressing, and other toppings that can get you into trouble. As a general rule, choose dark leafy green lettuces with oil and vinegar-based dressings.

    How Much Weight You Can Lose

    For people eating 2,000 calories per day, let's assume that you eat around 600 calories per meal. If you replace just one of those meals per day with 2 cups of salad with 2 tbsp. of olive oil and 1 tbsp. of vinegar, you will save 340 calories every day. Since it takes 3500 calories burned to lose 1 pound, you would lose 2.72 pounds each month, for a total of 32 pounds in a year!

    Types of Salad

    Romaine lettuce has many more nutrients than regular iceberg lettuce. Also, you can never go wrong with dark, leafy greens like spinach, kale, and collard greens. There's no "wrong" type of lettuce but these will provide more nutrients and pack more of a nutritional punch.

    Source:

    Centers for Disease Control

    Resource:

    The Healthy Eating Guide

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