Hello my fellow foodies! Today I want to share how I lost 100 pounds eating low net carb keto recipes for weight loss. A favorite is high protein smoked salmon salad shown above. Yes, I repurposed the spring mix box as a salad bowl 😉! I know when we think smoked salmon salad, our first thought is that calorie dense creamy fish paste type. Mine is a tossed salad with chunk smoked salmon mixed in. It's a meal in itself. Eating salads was a big part of how I lost 100 pounds without GLP-1 drugs or weight loss surgery.
Smoked salmon Supper Salad
- Greens: the basis of any tossed salad is well, salad (what the Brits call lettuce). There are many options: romaine, spring mix, spinach, bibb (Boston), radicchio, arugula to name a few. Personal preference: spring mix with arugula.
I guess you could call my weight loss plan "Lettuce Lose Weight" (lol).
I guess you could call my weight loss plan "Lettuce Lose Weight" (lol).
- Smoked Salmon (one can) It is pricey so I buy bulk tins of Bumble Bee Smoke Flavored Coho Salmon on Amazon Subscribe and Save. One 3.5 oz serving gives 19 grams of protein for only 150 calories and that's packed in oil (so much more flavor!) Be sure to save the oil for use in salad dressing.
- Unsalted Pepitas (keep reading for the weight loss mojo behind these unshelled pumpkin seeds)
- Dried cranberries (reduced sugar)
- Homemade Bleu Cheese Salad Dressing. I love bleu cheese dressing but it is crazy high calorie with some not so great fat sources. And low calorie salad dressings are just junk. Yet you need some oils to digest greens. I make mine lower calorie and tastier
- full fat Greek yogurt
- avocado mayonnaise (just a little)
- bleu cheese
- celery salt
- mustard powder
- garlic
- milk
- lemon juice
Pro Tip: Instead of buttermilk or vinegar in salad dressings, I curdle 2% milk with lemon juice for antioxidants and better flavor.
- full fat Greek yogurt
- avocado mayonnaise (just a little)
- bleu cheese
- celery salt
- mustard powder
- garlic
- milk
- lemon juice
Why pepitas are a good seed choice
1. They Help You Feel Full Longer (Satiety)
Weight loss is much easier when you aren't fighting constant hunger. Pepitas provide a "triple-threat" combination that promotes fullness:
High Protein: With about 7–9 grams of protein per ounce, they are one of the highest-protein seeds available.
Healthy Fats: They are rich in unsaturated fats, which take longer to digest than carbohydrates, helping to keep you satisfied between meals.
Fiber: Fiber adds bulk to your diet and slows digestion, preventing the rapid blood sugar spikes that lead to subsequent crashes and hunger cravings.
Weight loss is much easier when you aren't fighting constant hunger. Pepitas provide a "triple-threat" combination that promotes fullness:
High Protein: With about 7–9 grams of protein per ounce, they are one of the highest-protein seeds available.
Protein is essential for building muscle and is the most satiating macronutrient. Healthy Fats: They are rich in unsaturated fats, which take longer to digest than carbohydrates, helping to keep you satisfied between meals.
Fiber: Fiber adds bulk to your diet and slows digestion, preventing the rapid blood sugar spikes that lead to subsequent crashes and hunger cravings.
2. They Support Metabolic & Blood Sugar Stability
Keeping your blood sugar stable is key to preventing the fat-storage hormonal environment.
Low Glycemic Index: Pepitas do not cause drastic swings in blood sugar, which helps prevent the "crash" that often leads to unhealthy snacking.
Magnesium Rich: Magnesium is involved in hundreds of enzymatic reactions, including those that regulate blood sugar and insulin sensitivity.
Zinc: This mineral plays a role in appetite signaling—essentially helping your body better recognize the "I’m full" signals sent from your digestive system to your brain.
Keeping your blood sugar stable is key to preventing the fat-storage hormonal environment.
Low Glycemic Index: Pepitas do not cause drastic swings in blood sugar, which helps prevent the "crash" that often leads to unhealthy snacking.
Magnesium Rich: Magnesium is involved in hundreds of enzymatic reactions, including those that regulate blood sugar and insulin sensitivity.
Because many people are deficient in magnesium, a small portion of pepitas can help fill this nutritional gap. Zinc: This mineral plays a role in appetite signaling—essentially helping your body better recognize the "I’m full" signals sent from your digestive system to your brain.
3. They Are "Low-Carb" Friendly
If you are following a low-carb or ketogenic eating plan (as many who use them for weight loss do), pepitas are a staple.
If you are following a low-carb or ketogenic eating plan (as many who use them for weight loss do), pepitas are a staple.
⚠️ A Note on Portion Control
While they are excellent for weight loss, they are calorie-dense.
Because they are packed with healthy fats, they contain roughly 150 calories per ounce (about ¼ cup).
The Strategy: Treat them as a functional topping or a measured snack rather than an "all-you-can-eat" item.
Pro Tip: To maximize the weight loss benefits, choose raw or dry-roasted, unsalted versions.
Some store-bought varieties are roasted in added oils or coated in sodium, which can add unnecessary calories and trigger water retention.
🔑The key to weight loss and is always going to be portion control.
Stay tuned for more on how I lost 100 pounds with calorie restricting and eating differently.
