Table of contents:
- Salt-free diet: briefly about the main
- Who is suitable and who is contraindicated in a salt-free diet
- Salt-free diet rules
- Pros and cons of a salt-free diet according to reviews
- Salt-free diet during pregnancy
- Salt-free diet for hypertension
- The Japanese Diet: Avoid Samurai Salt
- What you can learn about the salt-free diet from the reviews
- What to eat on a salt-free diet: recipe principle
Excessive salt in the body traps excess fluid and can cause swelling. If you refuse salt or significantly reduce its amount in food, the water will go away, and the weight will decrease. It sounds simple and effective, but in reality, such a diet is not suitable for everyone. We will tell you who refusing salt will help to improve health and get rid of extra pounds, and share the feedback on the salt-free diet from those who have experienced it for themselves.
Find out what the reviews say about the salt-free diet, what rules you need to follow and how to correctly create the menu. Contents of the article 1. Salt-free diet: briefly about the main thing 2. Who is suitable and who is contraindicated in a salt-free diet 3. The rules of a salt-free diet 3.1 Do not eat salt or add too much salt 3.2 Avoid smoked meats, pickles and snacks 3.3 Use spices4. Pros and cons of a salt-free diet according to reviews 5. Salt-free diet during pregnancy 6. Salt-free diet for hypertension 7. Japanese diet: give up salt "in a samurai way" 8. What you can learn about a salt-free diet from reviews 9. What to eat on a salt-free diet: principle of drawing up recipes Hide
People have used salt for food almost throughout the history of mankind, once salt was even valued as worth its weight in gold and acted as a monetary equivalent. Since salt became widely available and cheap, more and more of it has been eaten. From 1940 to 1985, salt consumption increased by an average of 2.4 times. Scientists wondered if this was harmful. And in 1979, at an international symposium in Germany, with the light hand of nutritionists, salt was recognized as harmful. It was dubbed "the white death", and the craze for salt-free diets began.
Salt-free diet: briefly about the main
Duration: from five days to two weeks.
Result: from minus three kilograms per week.
Rules: do not salt or undersalt food, refuse marinades, smoked meats, salty snacks.
Peculiarities: therapeutic diet, must be prescribed by a doctor, not suitable for continuous use.
Allowed Products: vegetables, fruits, cereals, lean meat, dairy products.
Prohibited foods: sausages, sausages, smoked meats, pickles and marinades, chips and other salty snacks.
Contraindications: hypotension and tendency to it, venous disease. It is imperative to consult a doctor and pass the necessary tests.
Modern scientists have crushed the myth about the dangers of salt - it is vital for the human body, a lack of salt can lead to headaches, weakness, nausea and dizziness. And if the salt is not consumed for a long time, then the consequences can be much more serious. Nevertheless, reviews of the salt-free diet suggest that a short-term (no more than two weeks) refusal of salt can be beneficial to health, and at the same time help to lose weight.
Who is suitable and who is contraindicated in a salt-free diet
Salt is the perfect illustration for Paracelsus' famous saying that all is poison and all is medicine. The World Health Organization recommends that adults consume 5 grams of table salt per day, so first you should evaluate whether you eat more or less salt. Keep in mind that there is especially a lot of salt in semi-finished products, smoked meats, all kinds of chips and crackers - if you abuse the above, then, most likely, you sort out the salts. Then, according to reviews of the salt-free diet, it will do you good.
Reviews of the salt-free diet speak of its main property - it removes excess fluid from the body. Therefore, it is suitable for you if you suffer from swelling in your legs or wake up in the morning with a swollen face.And when you ate something salty and drink a lot of water, this leads to swelling of blood vessels and epithelial cells, and blood pressure rises. Therefore, doctors recommend that hypertensive patients also undersalize food.
It is easy to understand that those who suffer from hypotension (low blood pressure) can safely lean on salty foods, and avoiding sodium chloride can be very harmful to them. It is also dangerous to reduce the amount of salt in the diet for those who have intense physical activity. Finally, according to reviews, a salt-free diet can both help and harm with diseases of the heart, liver, kidneys, thyroid gland - here a recommendation can be given by your doctor, who knows about all the features of your health.
Salt-free diet rules
Do not salt food or be undersalted
The rule of thumb at the heart of a salt-free diet is to minimize the amount of salt in the diet. To give it up absolutely is not a good idea, because salt is vital for the body, but it will not work. The fact is that salt is present in many foods. And we're not even talking about semi-finished products. Salt is originally found in animal products - meat, fish, eggs. But you don't need to add salt to food.
Give up smoked meats, marinades and snacks
That's the salt! Ketchup and mayonnaise, store-bought pickles and canned food, bouillon cubes contain a huge amount of salt. They are not inferior to smoked meats, sausages and sausages, chips and crackers. And even ready-made breads, cereals and biscuits contain hidden salt. According to nutritionists on the salt-free diet, one sausage and cheese sandwich covers the daily salt requirement. In general, if possible on this diet, you need to give up the above.
Avoiding salt does not mean that you have to choke on tasteless food. Spices and herbs perfectly solve this problem: rosemary, basil, dill, parsley, oregano, thyme, curry and many others. In reviews of the salt-free diet, you can find information on what onions, garlic, lemon, lime juice can help make food tastier. And yes, it is absolutely not forbidden to cook meat in such a natural marinade.
Pros and cons of a salt-free diet according to reviews
The nicest benefit of the salt-free diet according to reviews is the quick, noticeable results. Moreover, it will be noticeable both on the scales and in volume. The body will get rid of excess fluid, including that which is in the subcutaneous fatty tissue. So it is quite possible to see on the scales in the very first days of the diet minus 2–4 kg and button up jeans that seemed hopelessly small.
Unfortunately, this process has nothing to do with fat loss, and if you immediately return to your usual diet, water will return. You can achieve really lasting results on that kind of salt-free diet, when you simply refuse for a long time from foods with a lot of added salt (for example, fast food and convenience foods). Weight loss will occur due to the fact that you have switched to a healthy diet, and such a diet cannot harm.
Another advantage of a salt-free diet is that reviews speak of a healing effect, but here, too, everything is not so simple. Michael Elderman, a cardiologist at the Einstein College of Medicine (New York), shared the results of 20 years of observation of 11,348 people. Study participants limited their salt intake to varying degrees. Those who reduced the average daily intake from 8, 75 to 6 g, that is, simply began to eat the salt norm, began to feel better. But those who drastically limited the amount of sodium chloride in their diet had a marked increase in the risk of heart attacks and strokes. So let us remind you once again: only a doctor can prescribe this diet for you, who will appreciate all the pros and cons for your specific body.
By the way, a diet without salt can be used as an express diet. A salt-free diet for 14 days will allow you to lose up to 6-7 kg.
Salt-free diet during pregnancy
Swelling is almost inevitable during pregnancy, and many women have the idea of giving up salt. How good is she? It is worth starting with the fact that doctors, in principle, do not recommend strict diets for pregnant women. It is very important to feed the body of the expectant mother and the developing body of the child with a full set of vitamins and nutrients. However, a salt-free diet during pregnancy is possible in a mild version, when smoked meats and fast food are excluded from the diet, and when cooking, you can continue to salt the food, just less than usual. In any case, during pregnancy, any intervention in the usual healthy diet should be discussed with a doctor.
Salt-free diet for hypertension
Reducing the amount of salt in the diet is a popular recommendation of doctors with high blood pressure, this advice is also given in the Russian Ministry of Health. It works like this. Salt retains water in the body. There is more fluid in the bloodstream, and blood pressure increases. According to some experts, reducing salt intake to 5 grams per day reduces blood pressure by 10 millimeters of mercury. This effect is comparable to that of some antihypertensive drugs, so a salt-free diet for hypertension can have a beneficial effect on health.
The Japanese Diet: Avoid Samurai Salt
By and large, salt-free is any diet that prohibits salt-free food. Japanese salt-free is the original, it has its own rules, and the prohibition to salt food is just one of them. This is a fairly strict diet, it does not permit many foods. The emphasis should be on protein, which is supposed to be obtained from lean beef, chicken, eggs, fish, seafood and dairy products. Vegetables, herbs, berries and fruits are allowed except for bananas and grapes. Olive oil is allowed for cooking and salad dressing. You can drink coffee and green tea, be sure to choose high quality ones, they contain beneficial antioxidants.
Considering that you cannot add salt, the original Japanese salt-free diet turns out to be truly samurai - it will take a lot of willpower to stay on it for a week. But the result will also please, a diet without salt and with a meager list of foods will allow you to lose 4–5 kilograms.
What you can learn about the salt-free diet from the reviews
Those who have tried the diet for themselves, notice one important advantage: it is very affordable and can be based on the usual diet. You just need to stop salting food and remove prohibited foods from the menu. Food seems bland only at first - over time, the real taste of the dishes begins to be felt. Another reason the salt-free diet is so popular is that reviews are full of success stories. The diet is called not just tough, but even cruel - but it is possible to lose up to 15 kilograms in a month on it. Of course, those who had an impressive initial weight tell about such outstanding results.
Some "inmates" on a salt-free diet, according to reviews, encountered side effects - it is said about headaches, dizziness and nausea. These are symptoms of a lack of sodium in the body, a very dangerous condition. If you are faced with something like this, stop your diet and see your doctor immediately.
What to eat on a salt-free diet: recipe principle
The menu is based on lean meat and fish, salt-free bread, porridge on water, vegetables, including potatoes, fruits, pasta from durum wheat - all this is allowed by a salt-free diet, recipes may include dairy products, eggs. From sweets, jelly, jelly, honey, natural preserves and jam are allowed without preservatives. The ban includes sausages, sausages, ham and smoked meats, cheese, pickles and marinades, chips and other salty snacks, cereals, factory bread and other baked goods with salt in the composition.
Salt-free diet - table number 7, as doctors call it. This nutritional system was originally designed to combat chronic leg edema.Here's a sample menu that you can customize.
Breakfast: unsalted oatmeal in water, low-fat natural yogurt, apple, black coffee.
Dinner: steamed fish, buckwheat, salad of cucumbers, tomatoes and herbs, seasoned with olive oil, green tea.
Dinner: boiled egg, vegetable stew, a glass of kefir.
Snacks: any fruit, in priority - apples, oranges and tangerines.