“Steak can be a good protein,” she says, but you’ll want a leaner cut of beef.įried onions and croutons are two toppings that quickly add “empty calories, carbs and fat” to any otherwise healthy salad, she warns. “Grilled or smoked chicken provides lean protein without the excess calories and fat from frying and breading,” she explains. Rather than adding fried chicken or other protein to your salad, Richards suggests opting for grilled versions. Shutterstock Tip #2 - Replace fried proteins with grilled dishes She adds that “a filling salad doesn’t need to have a lot of unhealthy ingredients to get the fullness you want to accomplish.” She explains that satiety is largely based on the activation of stretch receptors and nutrient receptors in our stomach. CARBS IN ICEBERG LETTUCE FULLWhen it comes to weight loss, creating a filling and satisfying salad is a “great way to make sure you’re actually full after eating,” which can prevent overeating or binging at other times. Additionally, acid regulators in salad dressings can irritate the stomach and cause heartburn. “This slows down the digestion process or makes it difficult to properly break down food, leading to extra stomach acid production,” says Cowin. Creamy salad dressings, especially commercial ones, Cowin notes, can “aggravate indigestion” because they’re high in acid and are usually full of fats, sugars and other additives. Thick, creamy, and heavily sweetened dressings are often linked to heartburn and bloating, and essentially defeat the purpose of a salad, which is meant to be a healthy meal. Shutterstock Tip #1: Avoid Creamy Dressings
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