Why do fitness enthusiasts gain weight by eating salad

Fitness enthusiasts who gain weight by eating salads may be related to factors such as high calorie content in sauces, improper ingredient combinations, incorrect eating times, decreased basal metabolism, and implicit calorie intake. Salad itself is a low calorie food, but incorrect consumption can offset its health benefits.

1. The calorie content of the sauce is too high.

Commercially available salad dressings contain a lot of oil and sugar, and a spoonful of mayonnaise has more calories than regular rice. Fitness enthusiasts often mistakenly believe that a small amount of sauce can be ignored, but in reality, two servings of sauce can double the calorie content of a salad. Suggest using sugar free yogurt instead of traditional sauces, or simply squeeze lemon juice for seasoning.

2. Improper pairing of ingredients

Adding too many high-fat ingredients such as nuts, cheese, bacon, etc. can lead to a surge in calories. Although avocado contains healthy fat, half of it contains 200 calories. Fitness enthusiasts pursue richness in taste but neglect total calorie control. It is recommended that the proportion of staple food ingredients should not exceed one-third of the total amount of salad.

3. Eating at the wrong time

Eating high fiber salad immediately after exercising can hinder protein absorption and prevent the rapid replenishment of urgently needed amino acids after training. Some people overeat due to strong hunger, and it is recommended to supplement whey protein after training, and then eat salad after an hour.

4. Decreased basal metabolism

Long term extremely low calorie salad diet can trigger a famine mode in the body, leading to muscle breakdown and a decrease in basal metabolic rate. When returning to a normal diet, it is easier to rebound. It is recommended to have a daily calorie intake of no less than 80% of the basal metabolic value and ensure a protein intake of at least one gram per kilogram of body weight.

5. Hidden calorie intake

Baked bread cubes, fried crisps, and other toppings used with salads contain hidden calories, and commercially available ready to eat salads often contain honey marinated meat. Fitness enthusiasts tend to overlook these details regarding calorie intake. It is recommended to weigh and record all ingredients when making homemade salads to avoid processing additives. Fitness enthusiasts should pay attention to the balance between protein and dietary fiber when choosing salads. High quality protein sources such as chicken breast and shrimp can enhance satiety. Dark green leafy vegetables should account for more than half of the total amount, paired with a small amount of slow carbon such as quinoa or sweet potatoes. Pay attention to the differences in dietary strategies before and after training, prioritize supplementing fast carbon and protein after strength training, and increase the proportion of vegetables after aerobic exercise. Regularly adjust the diet structure to prevent metabolic adaptation, and consult a nutritionist if necessary to develop personalized plans. Maintain food diversity and avoid nutritional deficiencies or overeating tendencies caused by a single diet.