We all know that salad is nutritious and healthy but it should not be your main source of food as it does not contain enough nutrients
to keep the body healthy and functioning.
Whilst a salad can provide Vitamin C Fibre and Potassium amongst other nutrients it needs to be added to a good source of protein.
Protein is essential for us to survive as it helps us produce hormones, neurotransmitters, and enzymes for example, it assists in cellular
function and growth and repair of our muscles. Insufficient protein intake makes it very difficult for our body to function optimally.
Remember muscle tissue burns body fat, to build quality lean muscle you need adequate protein intake. Eating protein regularly
throughout the day replenishes lost amino acids and boosts metabolism as it causes a thermo genic effect within the body, meaning
it has to work hard to digest the protein burning calories in the process.
We also get the following essential nutrients from protein;
Omega-3 fatty acids – good for the heart
Calcium – to keep your bones strong
Vitamin B-12 – for healthy nerves and red blood cells
Vitamin D – important for growth and development
Zinc – immune system, digestion and metabolism
So you can see how your body will suffer if all you eat is salad
Each day aim to hit your protein goal, to calculate this:
FEMALES
2 x lean mass in kg.
For eg 2 x 50kg lean mass=100g protein per day
Consume this over 4-6 feedings per day
MALES
3 x lean mass in kg.
For eg 3 x 80kg lean mass=240g protein per day
Consume this over 4-6 feedings per day
The following are great sources of protein that can easily be added to your salad
Beans
Chickpeas
Chicken
Eggs
Quinoa
Salmon
Tuna
Turkey
Tofu
Yoghurt
If you need further help with you weight loss goals then please do contact us
Anita
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