Weight Loss & Salads
Weight Loss Salads Study Summary
Dieters who start their meals with a large low-calorie salad end up eating
fewer calories at that meal, Penn State researchers found. But not all
salads are created equal: A calorie-dense salad can actually prompt dieters
to eat far more calories than they normally would.
Weight Loss Salads Study Method
Researchers had 42 women eat lunch in a laboratory setting once a week
for seven weeks. The lunch included a salad for the first course, followed
20 minutes later by a pasta dish. The women had to eat all the salad but
could eat as much pasta as they wanted. One day the participants ate no
salad. The salads varied in size, but all included iceberg and romaine
lettuce, grated carrots, tomato, celery, cucumber, cheese and salad dressing.
The amount of cheese, vegetables and dressing varied to adjust calories.
Weight Loss Salads Study Results
- Eating the largest portion (three cups)
of the lowest-calorie salad resulted in a 12 percent reduction in calories
(107) for the overall meal compared with having the pasta with no salad.
- Eating the largest portion of the highest-calorie
salad led to a 17 percent increase in calories (145).
- Consuming the smallest portion (11/2
cups) of the lowest-calorie salad led to a 7 percent reduction in calories
(64).
Weight Loss Salads Study Conclusion
Losing weight is not just about reducing portion size. Sometimes we can
eat more if we eat the right foods.
Source: www.usatoday.com Oct 2003
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