How Much Salad Should I Eat? – Dr. Berg

You know salad is healthy, but you might be wondering, “how much salad should I eat to lose weight?” Find out.

Timestamps
0:17 Nutrients
0:38 RDAs
1:36 How much salad to eat per day
2:50 Quality
5:00 Sprouts
5:17 Salad dressing
5:49 What to put on the salad

In this video, we’re going to talk about the quantity of salad or vegetables you should consume to help promote weight loss.

We eat food to nourish our bodies. So, how much food do we need to get those nutrients? Where you get most of your vitamins and minerals is from the salad or vegetable family. If we take a look at how much salad or vegetables you need, it’s probably a lot more than what you’ve been getting.

So, you might still be asking, “how much salad should I eat to lose weight?” For your health and for weight loss, it may be best to consume 7-10 cups.

It also depends on the quality of the vegetable you consume. For example, you’re going to need a lot more iceberg lettuce than you would a nutrient-dense salad like a spinach and kale salad. A spring mix would be a great choice. Eating sprouts on the salad can also be very beneficial.

When it comes to salad dressing, it’s important to have salad dressings without sugar or very low sugar. Making your own salad dressing can be a great alternative. You also don’t want to put things like croutons, fruit, or cranberries on the salad. You actually want to put fats on your salad like bacon bits, feta cheese, or olives.

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Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

Thanks for watching! I hope this video answers the question, “how much salad should I eat to lose weight?”

[HousesBuiltTiny]

Goof ball. In four months I've lost 40 lbs. and I feel sooo much better. 250 lbs to 207 lbs. not bad for a 52 year old disabled man. thanks doc

[olefella]

The fact that we get free medical videos on YouTube by Dr. Berg is truly a gift 👍

[scooter]

74years young, lost 40 kg in 9 month after being diagnosed with a fib. No grog, no sugar, very little carbs, good night sleep and exercising. Can be done, but it ain’t easy not at all. It takes an enormous amount of will power that’s for sure. Inspired by Dr. Berg, thanks, you are the man!

[MauiXoXo]

Not all doctors can teach...but man! Dr. Berg is the BEST EDUCATOR EVER. Period.Thanks Doc.😍

[marciakipp]

These are things we all should have learned in public schools!!! From 4th grade to high school! 😮

[TheBandoury]

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 .

[sanyaaynas]

Thank you, Dr. Berg!
After 5 days of eating salads, eggs and ground meats I already felt better))
(No sugar, of course)

[jasonbourne]

That's more or less what my OMAD bowl looks like: spinach leaves, broccoli, cauliflower, sauerkraut, carrot, tomato, cucumber, fennel, pak choi, celery, kale, olives, avocado, feta, walnut crumble, kelp, chick peas, sunflower seeds, fresh coriander, chives; on top of that goes a buttery French omelette made with 3-4 eggs, plus either one smoked makerel, some pork strips, a large burger patty, beef liver (once in a while) or, if I'm feeling lazy, a can of tuna! :)

[TimJohnston]

You don’t have to eat just salad to get potassium in your diet.

Here’s a weekly meal plan designed to provide at least 4, 700 mg of potassium each day. The plan includes meals rich in potassium, balanced with other nutrients, and ensures variety.

### **Day 1**
**Breakfast:**
- Smoothie with banana, spinach, almond milk, and chia seeds.
- Whole-grain toast with avocado.

**Lunch:**
- Grilled chicken salad with spinach, tomatoes, black beans, and a yogurt-based dressing.

**Snack:**
- A handful of dried apricots.

**Dinner:**
- Baked salmon with a side of sweet potato and steamed broccoli.

**Snack:**
- A glass of coconut water.

### **Day 2**
**Breakfast:**
- Oatmeal topped with sliced banana, raisins, and a sprinkle of nuts.

**Lunch:**
- Quinoa salad with chickpeas, cherry tomatoes, cucumber, and feta cheese.

**Snack:**
- A kiwi and a handful of pistachios.

**Dinner:**
- Beef stir-fry with bell peppers, mushrooms, and brown rice.

**Snack:**
- A glass of orange juice.

### **Day 3**
**Breakfast:**
- Greek yogurt with sliced strawberries, walnuts, and a drizzle of honey.

**Lunch:**
- Turkey and avocado wrap with spinach and tomato.

**Snack:**
- A medium-sized baked potato (with skin).

**Dinner:**
- Grilled shrimp with a side of sautéed spinach and quinoa.

**Snack:**
- A few dates.

### **Day 4**
**Breakfast:**
- Smoothie with kale, banana, pineapple, and coconut water.

**Lunch:**
- Lentil soup with a side of whole-grain bread.

**Snack:**
- A baked sweet potato with a dash of cinnamon.

**Dinner:**
- Grilled pork tenderloin with roasted butternut squash and green beans.

**Snack:**
- A glass of prune juice.

### **Day 5**
**Breakfast:**
- Whole-grain cereal with almond milk and a sliced banana.

**Lunch:**
- Baked chicken with a side of mixed greens, avocado, and tomatoes.

**Snack:**
- A small bowl of edamame.

**Dinner:**
- Grilled tofu with a side of quinoa and sautéed spinach.

**Snack:**
- A handful of raisins.

### **Day 6**
**Breakfast:**
- Smoothie with spinach, mango, banana, and coconut milk.

**Lunch:**
- Baked salmon with a side of roasted sweet potatoes and steamed broccoli.

**Snack:**
- A cup of low-fat yogurt with sliced kiwi.

**Dinner:**
- Turkey chili with beans and a side of brown rice.

**Snack:**
- A handful of dried apricots.

### **Day 7**
**Breakfast:**
- Omelette with spinach, tomatoes, and mushrooms.
- A glass of orange juice.

**Lunch:**
- Quinoa salad with black beans, corn, avocado, and cilantro.

**Snack:**
- A small bowl of mixed nuts and dried fruits.

**Dinner:**
- Grilled chicken with mashed potatoes (with skin) and green beans.

**Snack:**
- A glass of coconut water.

### **General Tips:**
- **Hydration:** Drink plenty of water throughout the day. Consider adding a glass of coconut water or tomato juice to your daily routine for additional potassium.
- **Snacks:** Incorporate high-potassium snacks like bananas, avocados, and dried fruits.
- **Variety:** Rotate different fruits, vegetables, and lean proteins to maintain balance and prevent boredom.

This plan should meet the daily potassium requirements while offering a diverse and nutritious menu.

[turtlegaby]

My recipe for the dressing is 1 avocado mashed, 2 tbsp of ACV with mother, 1 tbsp filtered water, 1 tbsp coconut aminos, 1 tsp nutritional yeast, 1/2 tsp of turmeric powder, 4 garlic cloves, 1/2 cup of fresh cilantro. I eat this every day since years and never get tired of it. Sometimes I add a little yoghurt to it to give it a different taste.

[trem]

blend walnuts salt pepper sesame oil and lime

[patrickreilly]

OMG...!!!
Did I just hear that correctly?
I believe that you just answered the 64 k$ question I've been asking for months?
1 oz. of salad is equal to 1 cup.
Thank you.

[linkupify]

I mix lemon, olive oil, and some salt and toss the salad. Then toss on some seeds/nuts. Also chop everything up a bit and eat with a spoon.

[texasbella]

I love this guy! I feel like I’ve known him all my life! Definitely has changed my life. I started his keto diet 3 weeks ago and already lost 10 lbs, sleeping better, no hunger pangs, more energy! You have saved my life! Thank you Dr. Berg. 😻

[thomasackley]

I'm a 69 year old man. Very healthy. Want to stay this way. I've had, as a goal, to eat 5 to 10 cups of greens/day for several years now. Until I watched this video, I didn't feel confident about how to measure that. Now I do thanks to your video. I weigh 200 lbs (give or take) so I'll start doing a 5 oz salad and 5 oz steamed greens/day as a goal. I love Feta (cow or goat milk based) and make my own extra virgin olive oil/balsamic vinegar dressing.

I got to this video from a link in your June 2022 video on spirulina. I'll price that and see if or how often I can afford to use that in the smoothy recipe you provided (I always have blueberries on hand, often wild ones when I can find them).

I've followed your videos now for over 5 years, I think. I really appreciate your work and the quality of knowledge and clarity of presentation you have.

Thank you for sharing. I believe you're a good man who really tries to help others.

[jaquelinemrqz]

I have PCOS and you Dr. Berg just changed my life, now I understand a lot of things that doctors never explain to us women with PCOS. Thank you so much you are the best 🤗👏🏻👏🏻

[g.g]

I am so happy I found Dr. Berg! He's changing my life! Thank you Dr. Berg!

[WilliamFluery]

I have a Big A$$ multi-vegetable salad every day. Eight cups baby greens salad mix, 1 cup broccoli florets, 1 cup shaved brussel sprouts, 1 cup bell peppers, 1 cup cucumber, 2 cups mushroom, a few blueberries/raspberries/or blackberries (whichever is cheaper), EVOO, balsamic vinegar, garlic, onion, cumin, salt, black pepper, cayenne pepper. Plus Eggs, sardines, herring, ground beef or pork. Plus Walnuts, pecans and/or pistachios. January 2022, 263lbs. June 2022, best blood test results ever. Walk 8 miles every other day. October 2022, 190 lbs. stopped 7 medications. Still going at 190 lbs.

[juliehogrebe]

Ty Dr Berg I’m losing because of you. I finally realize why I never lost and why I was always over weight. Your the best!!!!

[thaisplouvier]

3:05 High in vitamins & nutrients : Kale, Swiss Chard, Arugula
5:00 1 TS sprouts = 50 TS Brocolis for phytonutrients
6:00 fats to pull vitamins from the salad