Why You’re Not Losing Weight Eating Salads

Find out why you aren’t losing weight eating salads and how to fix it.

Are you eating salads daily and still not seeing movement on the body weight scale?  Here are some possible reasons why.   #salads #eatsalad #vegan #weightloss #weightlosstips #fatlosstips #saladjam

Disclaimer:  This post contains affiliate links.

Let’s discuss why you aren’t losing weight eating salads.  A lot of times we associate the word “salad” with healthy and weight loss, but is it really?

That completely depends on what all you put in your salad and what type and how much dressing you use.

Let’s start with the basics:

What type of lettuce are you using?

In general, iceberg lettuce is the least healthy. It contains a very minimal amount of vitamins and fiber yielding very little nutritional support. Better options for lettuce or greens would be spinach, romaine, or kale which all contain higher fiber and nutrients than iceberg lettuce.

What veggies are you adding to it?

Usually vegetables are relatively safe to pile onto a salad.

Red bell peppers, carrots, cucumbers, broccoli, tomatoes, mushrooms, and onions are all fair game. It’s usually the peas or the corn that you want to moderate as those tend to be starchier carbs.

Are you adding protein to your salad?

Chicken, salmon, shrimp, turkey, and eggs are all great sources of lean protein that are great to add to salads; of course we would prefer the meat to be grilled versus fried. 

Adding protein to your salads is vital because that is what’s going to fuel your body, digest slower, give you more energy, and help you stay fuller for longer.

What type of salad dressing are you using and how much?

Of course we all know that although ranch dressing is a favorite for most, it is one of the unhealthiest dressings you can use because of the high fat content.

Other popular dressings that would fall into this same category include: creamy Caesar, creamy Italian, and bleu cheese.

Usually if it’s creamy, it’s a no-go.  From a high sugar standpoint you also want to read the ingredients and stay away from dressings touting “fat-free” like honey Dijon due to its high sugar content.

So what about this controversy of using low-fat versus fat-free salad dressing?

Research has demonstrated that your body needs some fat in order to properly absorb some of the vitamins, minerals, and nutrients in the salad.

Furthermore, fat-free salad dressings are typically higher in sodium which can cause fluid retention and an increase in blood pressure over time. So possibly skip the fat-free, and just go with a low-fat or light dressing choice.

So what are some of the healthier dressings that won’t hinder your weight loss efforts?

Wish-Bone Salad Spritzer in Italian Vinaigrette, Wish-Bone Light Italian, Annie’s Balsamic Vinaigrette, Newman’s Dressing, or you could go with squeezing a lemon or lime over the top of your salad with olive oil.  

With the lemon, lime, or olive oil blend you will receive a healthy dose of fat which will help your body properly absorb the vitamins, minerals, and nutrients from the salad.  

And remember too, it’s not just about what type of dressing you use, but it’s important to keep to the recommended serving size as well. For this reason, always ask for your dressing on the side when ordering a salad out at a restaurant.

Other things to keep an eye out for or to keep in moderation on your salad include cheese, croutons, bacon bits, won tons, glazed nuts, and craisins because they are high in calories which can add up.

Take home points

Choose dark leafy greens for the base (not iceberg lettuce), pile on a rainbow of vegetables, add lean protein, and choose a small amount of a light or low-fat dressing on the side.

Why you're not losing weight eating salads #salads #eatsalad #vegan #weightloss #weightlosstips #fatlosstips #saladjam

About the Author:

Olivia Anna is a health and fitness blogger that shares informative articles online. and I would like to help people for healthy weight loss.

You can learn more about Anna via his website at SweetFitnessHacks

Subscribe to our mailing list

* indicates required

Email Format

9 Replies to "Why You're Not Losing Weight Eating Salads"

  • comment-avatar
    Dr. Aurélio June 21, 2017 (11:29 am)

    People cheat when thinking to lose weight just eat salads great article

  • comment-avatar
    Brian June 29, 2017 (2:54 pm)

    Hey, great post. I have once believed that eating salads and healthy food is enough to lose weight as well. Thanks!

  • comment-avatar
    Jennifer Collins July 11, 2017 (3:58 am)

    Nice article though. Salads help a lot in weight loss. Doctors and Physical trainer also suggest eating salads. They are good and cut the fat easily.

  • comment-avatar
    Amy July 11, 2017 (9:27 am)

    You are so right about the salad dressing! Definitely something to keep an eye on.

  • comment-avatar
    Mary August 22, 2017 (7:25 pm)

    Making your own salad dressing is probably the biggest thing you can do. The reason the best dressings at the store have so many ingredients is that they have to sit on the shelf and not go bad. If you get your own dressing shaker bottle, you can make dressings that taste just as good, but have none of the bad ingredients. They won’t last as long as store bought, but it’s so easy to do that you can just make a new recipe for every salad.

    • comment-avatar
      Julie Dickerson December 28, 2017 (9:55 am)

      I used mustard

  • comment-avatar
    andreia February 7, 2018 (4:42 am)

    very good, Salads help a lot in weight loss!!

  • comment-avatar
    Daycare Near Stafford VA September 27, 2018 (3:20 am)

    I used to make the most colorful huge salads for dinner when I was on raw food diet. It used to make me so bloated, because of that I couldn’t eat anything raw any more. I found out later ,that I was not chewing it enough, which provoked the bacteria in my stomach to chew it for me, and producing the bloating . of course because of that I was not getting the nutrient from that huge salad. Remember: Chew your salad very well .

  • Femme Fitale Fit Club BlogEating Habits: Unhealthy Habits Making You Gain Weight - Femme Fitale Fit Club Blog September 8, 2019 (9:08 am)

    […] you participating in unhealthy eating habits?  Keep reading and find out if your current eating habits is holding you back from successful […]