Овощные салаты для похудения: рецепты с фото и советы диетологов

Ноя 12,2015 / Опубликовал admin / 4 010 Комментария

Во время похудения многие специалисты-диетологи советуют употреблять пищу максимально здоровую, насыщенную полезными веществами и витаминами, однако не питательную. Пожалуй, такому пожеланию максимально отвечает только одна разновидность продуктов – это овощи.

овощи1

А чтобы поедание большого количества овощей не казалось однообразным, самый лучший вариант – готовить из них салаты.

В связи с этим даже возникла и завоевала большое количество поклонников по всему миру особая диета – салатная, которая подразумевает питание или исключительно овощными салатами, или салатами преимущественно, включая в рацион еще и источники белка – не жирные сорта рыбы и мяса.

Такая диета подходит многим, имеет мало противопоказаний и ее довольно легко соблюдать.

Какие овощи подходят для салатной диеты?

Во время соблюдения так называемой салатной диеты ограничений в потреблении овощей практически нет, потому она особенно хороша для тех, кто не может и не хочет терпеть голод, можно есть много – овощи содержат мало калорий, потому даже при довольно внушительном объеме их потребления лишние килограммы все равно уходят.

Диет без ограничений просто не существует, потому и в рационе, основанном на большом количестве съедаемых овощей, есть свои табу. Например, диетологи не советуют особенно усердно налегать на овощи с большим гликемическим индексом, такие как морковь, картофель, свекла.

Не стоит полностью исключать вышеперечисленные овощи из рациона, однако относитесь к их употреблению рационально. Но основой питания в эту пору должны стать другие овощи: все свежие и зеленые, в некоторых случаях – отварные, приготовленные на пару.

овощи4

Список того, чему в первую очередь стоит отдавать предпочтение во время диеты, основой которой стали овощные салаты, может выглядеть так:

  • огурцы;
  • помидоры – не важно, какого сорта: черри и желтые помидоры тоже подходят;
  • кабачки;
  • капуста – и белокачанная, и брокколи, и цветная – все виды;
  • болгарский перец любого цвета;
  • редис;
  • сельдерей.

Таким образом, даже смешанные между собой разные виды капусты, заправленные оливковым маслом и бальзамическим уксусом – это уже легкий салат, который не навредит фигуре, и есть его можно в свое удовольствие, даже в большом количестве.

При пониженной калорийности тут содержится и колоссальный запас клетчатки и пищевых волокон, которые благотворно влияют на работу кишечника и пищеварительной системы.

Что касается приправ и заправок к салатам, во время диеты на овощных салатах лучше не раздразнивать себя лишними пряностями, не использовать жирных майонезных заправок или чрезмерного количества масла. Умеренное количество соли и перца, оливкового масла и бальзамического уксуса – самый лучший выбор.

Многие советуют от соли и перца и вовсе отказаться, но не стоит забывать, что черный перец – это лучший природный антиоксидант, а соль (т.е. хлористый натрий) – это элемент, который играет значительную роль в метаболических процессах, и ее дефицит вызывает серьезные заболевания и нарушения работы организма.

Салаты из овощей на завтрак

Салат на завтрак – это не очень распространенное явление, однако довольно вкусная и полезная привычка, которая может хорошо сказаться на фигуре тех, кто жалуются на избыток массы тела. Есть несколько интересных рецептов, которые могут стать незаменимы для завтрака. Например, салат с сельдереем, который и готовится быстро, и придает сил утром.

овощ4

На одну порцию вам понадобятся:

  • стебли сельдерея среднего размера – 2 шт.,
  • огурцы свежие – 100 грамм,
  • белокачанная капуста – 200 грамм;
  • лук репчатый – 50 грамм,
  • оливковое масло, лимонный сок, соль и перец – по вкусу.
В приготовлении салат очень простой – все имеющиеся овощи нужно только измельчить и смешать, заправив оливковым маслом или смесью из масла с лимонным соком – так вкуснее, но есть и маленький нюанс – может раздразнить аппетит, потому если вы только начали соблюдать диету, от сока пока лучше отказаться.

Чтобы завтрак был полноценным, салат можно дополнить несколькими хлебцами или небольшой порцией каши – углеводы долгих цепей утром просто незаменимы.

Салат по-болгарски – это еще один простой и вкусный вариант завтрака, а еще и источник кальция. Для его приготовления понадобятся:

  • томаты – 300 грамм;
  • брынза – 150 грамм;
  • любая зелень по вкусу;
  • оливковое масло.

овощ5

Томаты можно порезать кружочками или дольками – как больше нравится, а брынзу – покрошить. Некоторые делают этот салат слоеным, выкладывая помидоры, покрывая их небольшим количеством брынзы, присыпая зеленью, потом опять накрывая помидорами и брынзой. Смотрится празднично.

Заправляется салат небольшим количеством оливкового масла.

Особенно вкусно будет, если вместо привычных укропа или петрушки добавить к помидорам и брынзе базилик. Аромат неимоверный и очень аппетитно! И приготовление занимает всего пару минут.

Очень легкий, но очень вкусный салат можно приготовить на завтрак, когда в наличии есть свежие кабачки.

кабачки5

Набор ингредиентов тут такой:

  • огурцы – 150 грамм;
  • кабачки – 100 грамм;
  • зеленый лук – 50 грамм;
  • несколько веточек укропа;
  • 100 грамм кефира или нежирной сметаны;
  • зубчик чеснока;
  • соль и перец.
Кабачки предварительно очищаются и нарезаются тонкими полосками, огурец тоже нарезается и смешивается с кабачком и зеленью. Зубчик чеснока измельчается, смешивается с перцем и кефиром (лучше взять нежирный кефир, но и сметана или домашний йогурт тоже подойдут), этой смесью заправляется салат.

Блюдо получается одновременно и нежным, и сытным, что важно для тех, кто придерживается строгой диеты.

Рецепты салата для обеда

Те, кто имеют возможность готовить себе салат на обед, могут побаловать себя не только свежими овощами и фантазиями из них, но и дополнить свой овощной рацион небольшим количеством рыбы – это хороший источник белка, незаменимых аминокислот, при этом нежирные сорта рыбы не содержат много калорий.

Угощения с рыбой могут стать замечательным украшением праздничного стола, так как даже праздник – еще не повод забывать о фигуре.

Самый изысканный салат с овощами и морепродуктами – это «Морской коктейль с брокколи».

вощ6

Для его приготовления нужно запастись следующими ингредиентами:

  • замороженная смесь из креветок, мидий и других морепродуктов по вкусу – 250 грамм;
  • свежий огурец – 100 грамм;
  • томат свежий – 100 грамм;
  • брокколи – 200 грамм;
  • соевый соус – 1 ст. ложка;
  • оливковое масло – 1 ст. ложка;
  • лимонный сок – 1 ст. ложка.

Замороженные морепродукты и капусту брокколи предварительно следует отварить в подсоленной воде. Варить их нужно недолго – хватит нескольких минут, тогда мидии и креветки и все остальное, что вошло в коктейль, не превратится в кашицу, а брокколи будет хрустеть.

Затем все овощи измельчаются, смешиваются с морепродуктами (их лучше не измельчать – так они выглядят красивее), для заправки используется смесь из соевого соуса, масла и лимонного сока. Так как соус соленый, дополнительно досаливать салат не рекомендуется.

Не менее интересный рецепт салата, в который входят кальмары и огурец. Из расчета на одну порцию нужно иметь в наличии:

  • кальмар (тушка) – 200 грамм;
  • твердый сыр – 50 грамм;
  • огурец свежий – 100 грамм;
  • любая зелень – по вкусу;
  • соевый соус – ст. ложка.

овощ8

Перед приготовлением тушка кальмара отваривается, охлаждается и очищается. Нарезать можно кольцами или как нравится. К кальмару добавляется свежий огурец, зелень, тертый на крупной терке сыр, в качестве заправки перед подачей добавляется соус.

Все просто, зато очень полезно и вкусно!

Салаты из овощей – зимние варианты рецептов

Многие жалуются, что поддерживать хорошую фигуру сложнее всего зимой, когда проходят праздники, частые застолья, а выбор овощей очень скудный.

При правильном составлении рациона и в зимнее время можно не только не набрать, но и сбросить лишние килограммы на салатной диете.

При этом рацион может быть не менее богатым, чем в летнее время, просто основу его будут составлять другие продукты:

  • свекла, морковь, капуста (которые остаются в продаже круглый год);
  • замороженные овощи и смеси – брокколи, стручковая фасоль, болгарский перец, кабачки;
  • морская капуста и т.д.
Свежую капусту при этом можно заменять на квашеную – это тоже и вкусно, и полезно.

К примеру, зимой можно делать перекусы в виде салата из свежей капусты, добавляя к ней ягоды. Есть такой особо полезный, богатый витаминами рецепт:

  • морковь – 100 грамм;
  • белокачанная капуста – 100 грамм;
  • клюква – 2 ст. ложки;
  • нежирная сметана – 60 грамм.
Приготовление элементарно простое: овощи мелко шинкуются, к ним добавляется клюква и вся эта смесь заправляется сметаной. Вместо сметаны нередко советуют использовать кефир.

Многие предпочитают зимой делать салаты из зеленой фасоли.

фасоль

Она замечательно сочетается, например, с пекинской капустой. Из этих ингредиентов можно на скорую руку сделать такой низкокалорийный обед. На одну порцию понадобятся:

  • пекинская капуста – 150 грамм;
  • фасоль стручковая – 150 грамм;
  • сок лимона – 1 ст. ложка;
  • чеснок – 1 зубчик;
  • соль и перец по вкусу.
Фасоль предварительно отваривается в подсоленной воде (не переваривайте – она должна сохранить приятный и привлекательный зеленый цвет), нарезается небольшими брусочками. Чтобы она стала ароматнее, ее взбрызгивают смесью лимонного сока и добавляют измельченный чеснок.

Листья пекинской капусты можно нарезать или порвать руками, смешать с фасолью – и все, можно подавать на стол!

Салат «Щетка» — самый популярный салат для похудения

Самым излюбленным салатом, который готовят во время соблюдения овощной диеты, является салат «Щетка». О нем ходят буквально легенды, так как многие приписывают этому салату способность буквально выгонять лишние килограммы.

Если несколько дней придерживаться рациона, в который включена только «Щетка» или преимущественно этот салат с небольшим количеством белковой пищи, то эта овощная смесь способна вызвать сильный слабительный эффект и основательно вычистить кишечник от скопившихся шлаков и невыводимых каловых масс.

Таким образом, за несколько дней и правда вес снизится на несколько килограмм, правда, увы, не за счет жира. Для понижения жирового индекса тела нужна более продолжительная и основательная диета. Но очищение от шлаков и в этом случае должно стать первым и обязательным шагом.

щетка

Знаменитая «Щетка» готовится из следующих продуктов:

  • свекла – 400 грамм;
  • белокачанная капуста – 400 грамм;
  • морковь – 100 грамм;
  • петрушка – несколько веточек;
  • зеленый лук – 50-100 грамм по вкусу;
  • оливковое масло – 2 ст. ложки.

Все имеющиеся овощи мелко шинкуются, украшаются зеленью и заправляются. Есть такой салат в течение дня можно практически в неограниченном количестве. Например, разделив его на пять-шесть приемов пищи по 200-250 грамм за раз.

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