The world has told us for decades that a salad = healthy. But if you’re trying to build muscle, keep abs, stay energized, and actually feel good… the salad is one of the easiest places to screw things up.
Someone wants to “be good,” so they order a salad. They eat a massive bowl of lettuce, feel virtuous for five minutes… and then they’re hungry again an hour later. Low energy. Cravings creeping in. Willpower draining.
That’s not discipline. That’s under-fueling.
Problem #1: Salads Don’t Have Enough Calories
You can eat a trash bag full of lettuce and still not give your body what it needs.
Most salads simply don’t have enough quality calories to support an Anabolic Fasting lifestyle, or any performance-based lifestyle for that matter. You’re not weak. You’re underfed.
That’s why people feel “good” mentally after a salad but terrible physically shortly after.
When Salads Do Make Sense
I’m not anti-salad. If you’re traveling, stuck at an airport, or eating somewhere with limited options, a salad is often the best available choice. In those situations, you do the best you can.
But at home, or when you have control, there are better, more effective options. That’s why I’ll almost always ask for double vegetables instead when I’m at a restaurant.
Problem #2: People Dress Them Up Like a Dessert
Here’s where it really goes off the rails…
Cheese. Croutons. Sugared nuts. Dried fruit. Cranberries. Dressings poured like gravy. Before you know it, you’ve hit your calories, but with the wrong stuff.
Cheese is the biggest offender. I used it heavily for years. Once I removed it, my digestion improved, my energy went up, and my results got better. Dairy just doesn’t play nice for most people on a day-to-day basis.
Problem #3: Too Much Room for Error
This is the real issue. Salads leave too much room for “a little extra.” And a little extra becomes a lot extra fast.
You think you’re eating clean, but you’re stacking calories in the most unproductive way possible. The margin for error is massive, which is why I prefer foods that are simple, repeatable, and hard to mess up.
Problem #4: Dressings Are Sneaky
A serving of dressing is one tablespoon. Nobody uses one tablespoon. Even “healthy” dressings add sugar and calories fast. Olive oil and balsamic are fine, but again, they don’t turn a salad into a complete meal. Vegetables + a fat source beats salad + mystery sauce every time.
The Truth About Salads
Are salads healthy? Yes.
Do most people eat them in a way that supports their goals? Absolutely not.
Beware of the salad. Not because it’s evil. But because it’s misleading.