HAIL CAESAR!

A few tweaks to this classic and you can kiss all those unecessary calories goodbye

The lite salad option

LOSE SOME BREAD

Cut the crouton load in half and you’ll save an easy 150 calories. Feeling deprived?

Take a whiff of olive oil before drizzling it on your ciabatta before baking. A study in the Journal of the American College of Nutrition found the oil’s fragrance can trick you into believing you’ve gorged on something indulgent. Who knew?

GO NATURAL

Shop-bought mayo and dressings contain emulsifiers to make them creamier and prevent separation in the jar. Sneaky. A study published in the journal Nature found these unnecessary additives can create an imbalance in your gut biome, which is a factor in causing obesity and metabolic syndrome. Avoid.

LOW-SALT OPTION

Ditch excess salt and fat from your salad. The lite version cuts the parmesan content by 90%, while the anchovies still bring a savoury, umami hit.

SUPER GREENS

Feeling doughy? Sneak some kale into your regular salad. It’s rich in potassium which, according to a study published in the journal Kidney International, is a key player in preventing muscle from turning to fat. In fact, a higher than average intake can help you hold onto 3.6lb of the lean stuff. Exercise also required.

GOOD FOR YOUR GUT

Hate to bring it up, but eating yoghurt could help if you have any, you know, tummy trouble. Studies show the bacterial cultures that go into making it can help with a range of digestive conditions. Whip it up into a creamy dressing in favour of mayo to slash cals and load up on vitamins and minerals. Result.

PROTEIN POWER

This healthy version contains 50% more chicken than usual, upping the protein hit by 7.8g per serving; plus the added yoghurt provides another source. Research* reveals that if protein makes up 34% of your daily food intake it can help regulate weight by favouring lean muscle gain, boosting energy and helping you feel fuller all day – triple bonus.