How Much Weight Can You Lose Eating Salads Only?

Salads are a stereotypical diet food and often for good reason. Even the unhealthiest fast food chains tend to have salads ideal for dieters. You can lose a fair amount of weight eating only salads and drinking water, but remember that not all salads are created equal.

First, you should avoid fatty ingredients such as regular salad dressings, bacon bits, cheese and ham. Be very careful when ordering restaurant salads, because many of them have dressings chock full of saturated fat and ingredients such as fried chicken fingers. While these may taste great, such salads could quickly derail your diet.  Also, do not eat just vegetables. You could get sick and also risk not losing weight. Your body will believe it is starving and cling to every calorie it can rather than burning calories. You do not want this.

If you are in good health, you can probably safely eat only salads and drink only water for three weeks. The amount of weight you lose depends on your current weight, your genetics and level of physical activity. Realistically, you could lose anywhere from 5 to 20 pounds following such a diet.

Eat three salads a day, consisting of about 300 to 400 calories each. If you are a man or have a lot of weight to lose, eat about 1,200 calories a day. Do not go below 1,000 calories a day without a doctor’s supervision.

Your salads should have plenty of vegetables and even a few chunks of fruit. But you also need to add protein such as boiled or grilled chicken breast. Canned tuna packed in water or a slice of avocado is an excellent addition. An occasional hard-boiled egg works well. You could also include nuts and seeds, but check the labels carefully. Many packaged foods have high amounts of sodium and sugar.

Use a fat-free salad dressing; again, check for sodium and sugar. Better yet, make your own by using salsa, lemon juice, vinegar or just a touch of olive oil. Use salt-free seasonings to spice things up.

Concentrate on bulking up the salads with water-based vegetables such as lettuce, as they have virtually no calories but help fill you up. Count calories carefully when adding protein and dressings so you do not wind up eating too much. Regular exercise will also help you lose even more pounds.

Once the three weeks have passed, trade one of the salads for one moderately-sized meal each day. The meal should include lean protein and whole grains. Eat about 1,200 to 1,500 calories a day depending upon your gender, weight and activity level.