Salt-free diet: a week's food, weight-loss recipes, and pros and disadvantages

 

• Mechanism of action
• Contraindications and harm
• Compliance rules
• Options
• Menu
• Recipes

Without salt, all dishes become bland and tasteless. It allows the body to function normally. However, its excessive use leads to problems such as edema, constipation, hypertension and, of course, obesity.
All lovers of pickled foods are prone to the accumulation of extra pounds. A salt-free diet will help to effectively get rid of them, which will not only contribute to weight loss, but will also prevent many diseases.

Mechanism of action

No need to delude yourself that a salt-free diet is a guarantee of fat loss. The main reason for weight loss is the removal of fluid that has been delayed for years due to excessive salt intake, and this is about 5 kg.

A modern person eats it much more than the body needs. The daily portion can grow from 5-7 grams to 30-40. Therefore, the main benefit of such a weight loss system is to restore the water-salt balance.

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Due to the outflow of fluid on a salt-free diet, the hips and other parts of the legs become very thin, where all edema usually occurs. But this does not mean that your stomach after 2 weeks of fasting will not go anywhere: a certain loss of fat will still occur, as a taboo is imposed on harmful foods.

Did you know that... to normalize the water-salt balance, a person needs only 5-7 grams of salt per day? In summer, this figure rises to 10-15 gr.

Nutrition rules

Any method of losing weight has a number of rules. The rules of therapeutic nutrition are somewhat different.

• Cooking must be done without the use of salt. It is allowed to add a small amount to an already cooked dish.
• Eat small meals at least 4 times a day.
• You need to get up from the table with a feeling of slight hunger.

A list of dietary dishes with which it is easy to lose weight at home. On this page we wrote about diet dishes for weight loss and recipes at home.

The diet of a salt-free diet may include the following foods:

• Bread (rye or wheat).
• Vegetable or fish soups.
• Fish.
• Lean meat.
• Vegetables.
• Berries.
• Fruits.
• Dried fruits.
• Low-fat cottage cheese.
• Butter.
• Eggs.
• Kissel.
• Tea.

The following products are not allowed:

• Sugar.
• Pasta.
• Sausages.
• Cereals.
• Spicy and sour foods.
• Grape.
• Smoked products.
• Spices.
• Bananas.
• Watermelons.
• Muffin.

As an alternative to salt, you can use pepper, garlic, onion, or lemon juice. However, these substitutes are not suitable for diabetics and people suffering from kidney disease.

https://www.youtube.com/watch?v=F9_LP_zBuAg

Contraindications and harm

Contraindications that must be strictly adhered to in order to avoid complications:

• hypertension;
• diseases of the heart and blood vessels;
• pathology of the liver and kidneys;
• pregnancy, lactation;
• disturbances in the functioning of the thyroid gland;
• age up to 18 years and after 55;
• with constant physical exertion (including professional sports).

From a long stay on a diet, the water-salt balance is disturbed. With a lack of sodium chloride, the body is forced to pull it out of the bones, weakening them.

In addition, the undesirable consequences of such a hunger strike can result in the following side effects:

• metabolic disorders;
• nausea;
• loss of appetite;
• muscle weakness;
• digestive disorders;
• a sharp decrease in pressure;
• general ailments.

In fact, the probability of deficiency is very low. In practice, a complete rejection of the "white death" is impossible. After all, all store products contain it. So you are unlikely to feel the harm from such a diet.

By the way, about the harmfulness. Excess sodium chloride in the body makes the blood viscous, burdens the kidneys, provokes heartburn, leads to the appearance of stones, affects the liver and even causes heart attacks.

Compliance rules

To use a salt-free diet for weight loss, you need to follow certain rules.

1. Fractional food intake in small portions 4-5 times during the day.
2. All dishes are prepared and consumed without salt.
3. Exclude fried, pickled, smoked. Dishes need to be steamed, boiled or baked.
4. Add oil, spices, seasonings to already prepared food.
5. At the end of the meal, there should be a feeling of slight hunger.
6. You can’t lose weight in this way in the summer: in the heat, due to increased sweating, a lot of salt is lost and additional restrictions can lead to deficiency.
7. You need to drink up to one and a half liters of water per day.
8. Control physical activity. Two-hour workouts in the gym are canceled for the duration of the weight loss.
9. It is advisable to have dinner 3 hours before bedtime.
10. The exit of the diet should be smooth: in the first 2-3 days, limit the use of bakery products, pasta, sauces, legumes and, of course, salt.

If you feel that you can no longer eat insipid food, it is better to add a little salt to it than to break off in the middle of the course.

What can replace salt?

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Seaweed (kelp), garlic, onions, dried herbs, herbs, natural spices (cumin, turmeric, oregano), citrus fruits, fermented milk products, soy sauce.

How long can you stay on a salt-free diet?

No more than 2 weeks.

What can you eat?

Allowed and prohibited products are presented in the following table:

The amount of dairy products should be limited, since they are purchased mainly in the store, and there is always some share of salt in them.

Why is such a diet dangerous?

The main danger is a violation of the water-salt balance, but with proper weight loss this is excluded.

Negative consequences can occur only if it is too long (longer than 2 weeks) and if contraindications are not observed. So you can fearlessly apply this method in practice.

What is the most effective salt-free diet?

Chinese, but it is distinguished by such a minimum number of permitted products that only Tibetan monks with their fortitude can do it.

From an anatomy course. The human body constantly contains 250 grams of salt. It is present in the intercellular fluid, lymph, soft and bone tissues.

Forbidden foods on a salt-free diet

Despite the fact that the menu of a salt-free diet for every day does not have strict restrictions, a number of products are banned.

What should not be included in the diet:

• Bakery products (except for rye bread) - the calorie content is huge, and the saturation is minimal;
• Sugar - eliminate completely;
• Starchy foods (corn, green peas, potatoes, beets and others);
• Semi-finished products and sausages: a lot of research has been done and it has been proven that these products have a high content of salts and food additives that are not fixed in their composition, which means that it is impossible to calculate the daily salt intake;
• Preservation - the salt-free diet menu includes meat, fish, vegetables and fruits, but all these products are forbidden to be consumed in canned form, as they contain an increased amount of salt and sugar;
• Smoking;
• All types of sauces (mayonnaise, ketchup, mustard, tomato paste and others);
• Cereals;
• Salt (can be replaced with rosemary, basil, dill, garlic, parsley, lemon, oregano and curry).

Options

For effective weight loss without harm to health, it is very important to choose the right diet option.

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By deadline

• Weekly

Many who decide on a salt-free diet are only enough for 7 days, as bland food quickly gets bored. The problem is that such a hunger strike for a week is ineffective and the results will be no more than 3 kg, and then only due to the removal of excess fluid from the body, but all body fat is likely to remain in place. Although the initial weight and individual characteristics will play a role here.

• Fortnightly

In 14 days, you can lose from 7 to 14 kg. The main thing is to adhere to the basic principles and not deviate from a pre-compiled menu.

For this weight loss system on the network, you can find terms in 3 weeks, and even in a month. But, answering the question of how long you can sit on a salt-free diet without harm to health, experts recommend not going beyond a two-week fast in order to avoid complications.

By products

• Japanese

The salt-free Japanese diet is a classic of the genre. Lasts 2 weeks, all dishes are steamed and without salt. Preference is given to protein products. It is very convenient if you have a multicooker.

• From Orbakaite

Not much different from the classic version. Special rules apply here: you can start eating only in a favorable mood. At the time of weight loss, distract from all problems. Snacks (lunch and afternoon snack) are excluded, drink water an hour before meals. However, exercise is allowed.

• Chinese

Tibetan / Chinese salt-free diet is designed for 13 days and is distinguished by its severity. It promotes the rejection not only of salt and all spicy foods, but also of dairy products. The first week - 3 eggs a day, you can add 2 oranges, water and green tea to the menu. The second week is easier to carry, as you can eat rice and sea fish.

• Protein

Calculated for 15 days. In the first 7 days, the emphasis is on protein foods, then there is a smooth transition to less high-calorie plant foods. Here, a prerequisite is the use of vitamins for a balanced diet. The basis of the menu is boiled chicken, cereals on the water, low-fat fish. In the last days - greens, vegetables, fruits.

Products containing protein

• Rice

It will be a good option for quick weight loss. A glass of rice is boiled without salt, divided into portions to be eaten throughout the day. Green tea, mineral water, apples (unsweetened and no more than 2) are allowed. Duration - 3 days. Results - 4 kg. Categorical contraindications: diseases of the stomach and heart.

• low carb

Does not allow the body to feel the lack of fats and proteins. Duration - no more than 2 weeks. In terms of effectiveness, it can be no less effective than the Chinese one: losses up to 10 kg.

• vegetable

Suitable for those who follow a vegetarian lifestyle. Excludes the use of meat and fish. Dairy products should not be abandoned.

The results of a salt-free diet

The diet is not complicated, but adhering to it, you can achieve noticeable results:

• Week . The loss will be up to 4 kg of weight and 3-4 cm at the waist. If you connect light sports (aerobics, swimming or brisk walking), the result can be increased to 6 kg and 6-7 cm at the waist.
• 14 days . If you hold out without breakdowns for two weeks, you can lose up to 7 kg without sports and up to 10 kg with sports.

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Menu

A sample menu for 14 days for each day will help you create your own diet. Keep in mind that for weight loss you need to control the number of servings:

• soups, salads, side dishes, fish and meat for lunch - 150 gr each;
• any dish for dinner - 200 gr;
• drinks - a glass for 1 meal;
• lunch can include 1 any low-calorie fruit per day;
• for an afternoon snack, you can drink a glass of fermented milk drinks: yogurt, curdled milk, fermented baked milk, kefir, etc.

Curious statistics. According to estimates, by the age of 70 a person eats about 500 kg of salt.

https://www.youtube.com/watch?v=YuR51ktq1k8

Diet - menu for 14 days without salt and sugar

This diet is very convenient, since you don’t need to invent anything, nutritionists have painted it for you every day. Let's take a look at our sample menu for the week.

The first day is fruity . You can eat any fruit, but not more than 1.5 kg per day. You can drink unsweetened green tea, compote and, of course, water.

The second day is fish . You can eat fish soup, in which potatoes, onions, carrots, bay leaves are added, without salt. We drink various teas and pure water.

The third day is vegetable . You can eat any vegetables in unlimited quantities. They can be fresh, boiled or baked, but not fried. A vegetarian borscht with a spoonful of sour cream is also possible.

The fourth day is meat . You can eat veal or turkey, pork is not recommended, it is a very fatty meat. By this time, you may already crave sweets. Allow yourself tea with honey or dried fruits.

The fifth day is the day of cereals . You can eat any cereal you like. But, nevertheless, buckwheat is preferable, in which there are many useful trace elements, in addition, it has a mild laxative effect, which will be very useful after a hard day of meat.

Sixth day - sour milk . You can drink curdled milk, natural yogurt, kefir. Low-fat cottage cheese with sour cream is also possible.