Post: Six salads to help you lose a stone

With the chunky jumpers finally being packed away, it’s time to shape up for summer. Despite the myriad diets available, the only proven way to lose weight is for the body to be in a calorie deficit. Whichever way this is packaged, be it old-fashioned calorie-counting, low-carb, low-fat or intermittent fasting , to shed the pounds we must ingest fewer calories than we burn, this is known as the energy balance equation.

Many factors influence this balance – our basal metabolic rate or the rate at which we burn calories at rest, our level of physical activity, the types of food we eat and the state of our gut health . Still, by far the most important factor is how many calories we consume.

As a nutritionist, I always advocate slow, steady, sustainable weight loss rather than adopting a crazy fad diet that is destined to fail. Two pounds a week is a realistic target and by adding a few other calorie-burning habits, shedding a stone in six weeks is achievable with a bit of focus. Two pounds a week is a realistic target, says Sam Rice Credit : Andrew Crowley for The Telegraph You’ll need to aim for a calorie intake of around 1,000 per day for women and 1,250 per day for men while in weight-loss mode to hit that 2lb target, which is about half the usual recommended intake of 2,000/2,500 calories per day. By eating nutrient-dense, low-calorie foods like fruits, vegetables, whole grains, lean meats, beans, seeds and plenty of fibre to help prevent cravings, it is possible to lose weight healthily and sustainably.*

Satisfying, robust salads are the perfect way to keep calories down but still provide the body with the nutrition it needs. Here are six of my favourite salad recipes, perfect for lunch or dinner to help you hit that one-stone goal.

* If you have any medical condition, are pregnant or breast-feeding, or have a history of eating disorders do not make any significant changes to your diet without consulting your GP. Credit : Liz & Max Haarala Hamilton Everyone needs an easy store-cupboard […]

Six salads to help you lose a stone