Benefits of salads for diet





There are a lot of people around us who want to lose excess weight and struggle to do so in a very big way, and everyone knows that for an ideal weight you must have a healthy diet, especially following a diet that contains meat that means protein, as well as fiber and natural sugar that is in fruits for example. It gives them vigor and strength. So everyone tends greatly to salades, because they have a lot of various benefits, especially since they do not contain fats, and the regimen is not limited to traditional vegetable salads only, but there are many types of salads that can help you lose weight. Plus, in this article we will learn about the benefits of healthy salads.

Benefits of salads for healthy diet:

  • One of the benefits of salad is That if you eating Well .You feel the one who consumes them in satiety after that, and it is one of the main reasons why lots of  people eat salads, especially green salads, which contain many leaves and vegetables before food, because vegetables contain, especially green leaves, of which there are lots of  fibers that give the person the feeling Satiety lasts a period of time, in addition to the fact that green salads are low in calories, which helps to eat a large amount of them without fear of calories.                                                                                       
  • Also salad is that it is source  a large number of vitamins, minerals and minerals that the body needs in order to carry out its various functions, especially that when doing the diet it is important to pay attention to the nutrients that we consume and maintain in a balanced manner without doing randomly reducing calories from what may It causes other damages that are greater than those caused by being overweight.



General benefits of salad :


1- It helps to strengthen the eyesight by containing an abundant amount of vitamin, zeaxanthin and carotenoids. These are materials that can strengthen the eyesight and make it adapt to lighting.

2- The salad that contains green foliage like spinach enhances the production of proteins in the bones and muscles because it contains nitrates, which makes them of high strength and efficiency. It helps a lot when consumed as a substitute for fatty foods for weight loss, because it is low in calories.

3- The salad that contains lettuce treats cases of severe insomnia because it contains a substance called tropicarium.

4- It significantly slows the rate of absorption of sugar in the blood, as it helps the intestine to move quickly, in addition to speeding up the digestion process, because it contains a good percentage of fiber.

5- The authority helps improve bowel function and treat lots of  cases of diarrhea and constipation


Necessary ingredients

  1. .Lemon juice: 2 tbsp
  2. Cumin: A quarter of a teaspoon
  3. Black pepper: quarter teaspoon
  4. Tuna: two cans
  5. Option: 1 medium (medium size / finely chopped)
  6. - Tomato: 2 tablets (medium size / finely chopped)
  7. Green onions: to taste (finely chopped)
  8. Lettuce: cup (washed and chopped)
  9. Olives: 6 grains


How to prepare:


  • In a bowl, mix lemon juice, cumin  and adding black pepper until you get a homogeneous sauce.
  • In a second bowl, place the lettuce, cucumber, onion, tomato, olive and adding tuna.
  • Add the sauce mixture, and stir the ingredients until they overlap.
  • Serve authority directly on your trip.

Tips
  • You can use tuna in oil, but because it is a salad tuna regimen , we use tuna in water. 

  • You can master using vegetables and add them to salads in any way you want.

The fastest slimming diet of 5 kg in only seven days

Diet was tested by several people who were obese and hope you benefit


First day plan (fruit)


On the first day of this diet, you can eat all kinds of fruits except bananas, the favorite fruits are apples and melons as well as all kinds of citrus. There are no restrictions on the amount of fruit you eat during the day. You can eat fruits whenever you feel hungry.

 Suggested list for today (you can exchange it for another):

You can start your day with:
 Fruit of apple or pomegranate.
Or an apple, an orange and a pomegranate.

You can have a meal:
fruit salad.
Or some watermelon.

At dinner:
 Pineapple can be eaten.
With a measure of strawberries.
With some apples.

  • At the end of the day, you should have consumed at least 4 apples, one cantaloupe and two pomegranates
  • It is forbidden to use fruit juice during this day.
  • Drink at least 10 glasses of water.
  • Do not eat anything on the day of the fruit other than the fruit.
Why fruit day?
You should know that all fruits are very important to your health, that the fruit system is effective in detoxifying the body, improves the healing process and also helps in healthy weight loss, and the best fruits that involve a healthy weight loss are apples and citrus.

Grapefruit: one of the best fruits for weight loss. It contains low sugar and a lot of fiber to help improve the digestive system. Many people may not like its sour taste, but you have to bear it for the many benefits it contains.
Apples: Apples are a sticky substance in the intestine that stimulates bowel movement. Contains phosphorus and potassium that helps to wash the kidneys. Apples alone aren't good for losing healthy weight, but along with other fruits is an essential part of a healthy fruit diet.

Best Weight Loss Drinks:
Take a cup of mild warm water, add two tablespoons of honey and 3 tablespoons of fresh lemon juice, mix well and drink it once per day before breakfast this week.
Green tea is one of the best drinks for weight loss. Drinking three cups of green tea a day helps you burn 80 calories. Imagine that you will burn calories while enjoying delicious and delicious green tea.

Exercise to help lose weight:
 You need to walk for at least 15 minutes a day, and here we mean brisk walking, because walking helps to stimulate blood circulation and helps burn some calories.
Do abdominal exercises by lying on your back and trying to do your back forward while you're still lying down.

Note: You should know that exercise alone does not achieve the ideal weight for you, but you should follow a healthy system accompanied by exercise, because exercise contributes to tightening the body and getting rid of stagnation after losing weight.

second day


The first day of dieting, which is the Day of Fruits, passed away peacefully, and the second day came, which is the day of vegetables.

Important note :
  • You have to drink more water on the first day and try to drink 12 cups of water.
  • You are not allowed any foods on this day other than vegetables.

List of foods proposed for vegetable day:

the breakfast :

  • It is a good idea to drink two cups of warm water before breakfast.
  • It is a good idea to start your day with one boiled potato.

Why do you advise boiled potatoes at the beginning of your second day?

Potatoes provide you with a good supply of ions and water for your body, and they are rich in important minerals such as calcium, potassium, iron, and phosphorous.
Potatoes are a good source of vitamin C, vitamin A, B and P.
Most people think that potatoes provide them with a lot of fat, but in reality 75 percent of the potato's weight is water. If you eat potatoes without additives from oil, butter, etc., you will not gain extra weight. Potatoes without additives are a healthy food and will not increase your weight.
Potatoes have 17% starch content and are one of the best natural sources of starch.

Lunch:

  At lunch you can eat vegetable salad.

Suggested ingredients for vegetable salad:

Green leaves of lettuce, parsley and coriander.
     1 cabbage, chopped or grated
     5 heads chopped green onions
     3 carrots peeled thin slices
     1 radish (optional)
     3 slices of tomato rings
     3 tablespoons of lemon juice
     salt
     2 large choice, sliced
     1/2 cup peas
     1/2 cup boiled corn (optional)

the Dinner :

You can prepare vegetable soup and have it for dinner.

Why vegetable soup in diet?
Because vegetable soup is rich in many vitamins and contains water, it gives a feeling of satiety and provides the body with a lot of energy.

Note :
On the second day, you must maintain your persistence and persistence to complete the challenge and do not listen to the temptations of your stomach and not allow it to spoil the challenge week for you, so it will end after five days. You have lost 5 kilograms of your weight and have a more graceful and healthy appearance.
Try to diversify in your daily sports to contribute to burning more calories and to advance in your fitness journey safely.


third day

After completing the previous two days in the diet marathon to lose 5 kilograms, you are on the third day and it is a mix between the first and second days where you can eat on this day a mix of fruits and vegetables, you can eat whatever you want from vegetables and fruits, but you have to remember 
the golden rules:

  • Refrain from using oil, butter, cheese, and similar products.
  • Eat vegetables, boiled or fresh.
  • You are not allowed to drink fruit juice, only fruit is allowed.
  • It is not allowed to eat more than 3 potatoes per day.
  • You can eat all fruits except bananas.
  • Do not give up drinking 12 12 cups of water at least daily.
The proposed third day menu:

the breakfast :

We advise you to start your day with a cup of green tea mixed with mint, it will be very beneficial for you to increase your metabolic rate and burn your fat.

Then a spoonful of bee honey, followed by three dates.

You may find that this breakfast contains a lot of sugar, but in fact you are in desperate need of it and it will help you in providing you with the necessary energy.

Lunch: We recommend that you prepare a cabbage fruit salad.

Fruits Salad with Cabbage:

  • 3 orange peeled and cut into small pieces.
  • Two red apples cut into cubes
  •   1 cup of green grapes
  •   1/4 cup of raisins
  • Two fruits of chopped apricot
  • 1 tablespoon of sugar (optional)
  •   1 mango, peeled and cubed
  • 3 cups grated cabbage
  •    1 tablespoon of lemon juice



Note: put the mixture in the refrigerator for 3 hours, then each of it you want until full, and you can store the rest until later.





Dinner: Eat apples a lot at dinner, as it is useful for burning fats and will make you feel full.

Important tips:

  • Increase the amount of daily walking for 20 minutes.
  • Be sure to drink fat-burning drinks daily and we recommend that you take a mixture of ginger and cinnamon on this day.
  • Make sure you get enough sleep. Recent studies have proven that sleep is one of the most important things that contribute to weight loss, and researchers have confirmed that lack of sleep may affect two weight-control hormones as the percentage of leptin hormone, which controls the satiety process, decreases. And increased levels of the hormone ghrelin associated with hunger. The researchers report in a study that is the first of its kind that evaluates the relationship between sleep hours and body mass, which calculates weight in relation to height, the study indicated that there is a direct relationship between high body mass and lack of sleep, where the body mass reaches To 30.24 for those who sleep less than 6 hours per day and up to 28.25 for those who sleep more than nine hours per day, knowing that the body mass of (20-25) is within the normal rates and from (25-30) it is classified as an increase in weight and more than 30 Is fatter.


the fourth day


You are now almost in the middle of the diet. Congratulations on your previous insistence and determination, and we invite you to be patient to complete the journey of grace and trust that in the end you will be surprised by the results with the help of God Almighty. White and write in it your goal and why you want to reach it, then write the problems that obesity causes you, and imagine yourself you have successfully achieved your goal and enjoyed agility Imagine yourself and you do not worry about the extra weight and focus on that in your subconscious mind will reach what you want with the help of God Almighty.

The fourth day of the diet is Milk Day:
You may find this day more difficult than the past days because you will not have many fruits and vegetables that were available to you in the past days.

Menu allowed for today:
  • 8 banana fingers.
  • 3 bottles of milk.
  • Diet soup (recipe)
  • Various diet drinks.

Note: You can have coffee and tea with no more than 5 tablespoons of sugar per day.

Why did we choose Banana Day in this diet?

The nutritional value of bananas makes it very beneficial for both weight gain or weight loss in a healthy way, bananas give you a lot of energy as banana fibers digest commodities in the stomach and digest easily, which makes their benefit flow through the bloodstream quickly to give you the necessary energy, and bananas are completely fat-free fruit, fiber content High in bananas help reduce cholesterol in the body, and eating bananas alone without other foods reduces calories, thus helping you lose a healthy weight.

On the sidelines of the fourth day (aerobics):
We have agreed in the past days to practice daily walking and light exercises, and today we will maintain that in addition to some exercises useful for stretching the abdomen.

The fifth day


We continue together in the journey of grace, and many days have passed and today is the fifth in the diet to lose weight 5 kilos in a week, be patient and do not weigh yourself before the end of the week, so do not rush the results.

Why advise you not to use the scale?
  • Some bodies may not respond to the diet until after 3 days have passed from the diet and perhaps the weight loss will not reach the intended person until after completing a full week in following the diet regularly.
  • Some of the diet may affect your appearance, so that you look thinner and perhaps not lose a lot on the scale, not just the numbers.
  • Some incorrect behaviors in using the scale may adversely affect the accuracy of the scale, including:
  1. Measure after eating.
  2. Measurement After drinking water, even one cup of water will affect your measurement.
  3. Measurement more than once a day and frustration to increase the measurement after grams, although it is normal.
The fifth day of the diet, on vegetables, fruits and rice:

Menu on the fifth day of diet:

  • A small plate of boiled rice.
  • 6 grains of tomato.
  • Two apples.
  • Half a cup of skimmed milk.
  • One orange.
  • One fruit of grapefruit.
  • Diet soup.

the sixth day

We only have two days left in the marathon of the diet and getting fit, so be patient and walk your way with determination and strength, and do not hesitate or listen to inhibitors from anyone telling you that you will not be able to complete the diet or that you will quickly regain the weight you lost, so let us continue our way forward where we achieve what we wish
Day of vegetables and rice:
Menu allowed on this day:
  • All kinds of vegetables.
  • A small plate of boiled rice.

note
  • You are not allowed to use any oils, butter or ghee in rice.
  • Do not forget to drink water at least 12 cups.

the seventh day


The last stop in this healthy diet, you are today on the seventh day of the diet, and you are about to get the grand prize of 5 kilos of weight and perhaps more than that, and your loss of this weight is not the only prize for this week of the diet, but you will find a significant improvement in your stomach and digestive system where During this week, I likened your digestive system to harmful substances.

Your menu for today:


  • A small bowl of boiled rice.

  • Fresh fruit juice.

  • Diet soup.

  • Vegetable salad .
note

  1. Keep drinking enough water for at least 12 cups of water.

  2. Keep walking and sports.

  3. The best fresh juices in the diet:

  • Orange juice .

  • Grapefruit juice.
The next morning you can weigh yourself and announce that you will have lost at least 5 kilos unless you violated the system that we mentioned during the past week.

Now the important question that everyone is asking is will this weight that you lost during the week be returned?