Since I was facing with obesity and extra fats on my body, I have decided to lose that weight trough eating salads. Each Sunday I was preparing 5 salads for the working-week that follows, peeling and cutting a lot of vegetables, putting them into big bowls, adding several nutritious toppings, and stacking the salads into the fridge. It a fact that salads are the ones that are making you to lose weight. The problem with me was that the salads that I was consuming made me to gain even more weight.
I could not explain to myself how it is possible a full bowl of different vegetables to make me gain more and more weight. My salads were consisting of 12 different healthy ingredients and none of them were measured. One day I thought to get a food scale and measure each ingredient that I was putting into my salad. For that reason, I used the My Fitness Pal and got shocked by the results that I have get. My nutritional breakdown looks something as this:
– 1 cup of massaged kale has 25 calories, 5 fats, 0 carbs, and 2 proteins;
– ¼ cup of cucumber has 8 calories, 2 fats, 0 carbs, and 5 proteins;
– 4 baby carrots have 20 calories, 5 fats, 0 carbs, and 0 proteins;
– ¼ cup of red bell peppers has 16 calories, 3 fats, 0 carbs, and 0 proteins;
– 1 large stalk of celery has 8 calories, 2 fats, 0 carbs, and 1 protein;
– 6 cherry tomatoes have 14 calories, 0 fats, 3 carbs, and 0 proteins;
– 6 grapes have 21 calories, 0 fats, 6 carbs, and 0 proteins;
– 50 grams red cabbage has 16 calories, 0 fats, 4 carbs, and 1 protein;
– 1 piece of Trader Joe’s marinated tofu has 160 calories, 9 fats, 4 carbs, and 16 proteins;
– ¾ cup of diced roasted sweet potato has 90 calories, 2 fats, 20.8 carbs, and 2 proteins;
– ½ cup of cooked quinoa has 111 calories, 2 fats, 20 carbs, and 4 proteins;
– ¼ cup chickpeas has 65 calories, 1 fat, 11 carbs, and 4 proteins;
– ½ avocado has 117 calories, 11 fats, 6 carbs, and 1 protein;
– 1 tablespoon of slated sunflower seeds has 99 calories, 9 fats, 4 carbs, and 3 proteins; and
– 2 tablespoons of Goddess Dressing have 120 calories, 12 fats, 2 carbs, and 2 proteins.
When you will calculate all of the ingredients that I was using for my salads, you will come up with the number of 904 calories. Thus, I was eating only one salad and entering 904 calories per meal, not taking into a consideration the calories that I was entering from the oil that I was using while roasting the diced sweet potatoes. That is how I came up with the answer of my question. With one meal I was actually entering calories as for two meals. It is true that my lunch was packed with a lot of healthy ingredients, but the fact was that it was over-packed.
Knowing the reason why I was constantly gaining weight while eating healthy foods was only half of my battle. Now when I have detected the problem I was able to find the right solution. I have continued using the My Fitness Pal App in order to measure the calories of all of the ingredients that I was consuming. This application helped me to cut off completely several ingredients that had a negative impact onto my body, ingredients such as red pepper and quinoa. Additionally, I lowered the amount of avocado that I was using, as well the amount of the lower-calorie dressing and the number of the sweet potatoes. As I was restricting the amount of the ingredients that I was using for my salads, I succeeded to bring my salads low to 500 calories per bowl. Taking into consideration the fact that I doing an intermittent fasting, which means that I am eating only between noon and 7 p.m. every day, these salads that were having only 500 calories per bowl, are keeping me full and satisfied during the day.
What I may suggest you is to learn from my mistakes that I was doing unconsciously, and start measuring the amount of calorie per each ingredient that you are consuming. Only as this you will be able to know how many calories you are in-taking and simplify your weight-loss journey.