Table of contents:
- Salt-free diet: basic principles
- Salt-free diet for weight loss for 14 days: menu for every day
- Salt-free diet: results, reviews, benefits and harms
How to lose weight without hunger strikes? Try a salt-free diet for weight loss. The article - the right menu for 14 days, the results, pros and cons of a low sodium diet.
Salt is not just a flavoring agent, but an essential mineral that the body needs.
How to lose weight without torture? You can try a salt-free diet for weight loss.
Salt-free diet: basic principles
Salt is not just a flavoring agent, but an essential mineral that the body requires, for example, for cellular regulation, body fluid regulation, and blood pressure maintenance.
Salt is found in most of the foods you eat every day. Plant-based foods such as vegetables, fruits and poultry are lower in sodium than animal foods.
The maximum amount of sodium can be found in processed foods. Chips, frozen, fast food are loaded with an obscene dose of sodium for flavor enhancement.
The main principle of a low sodium diet is to limit foods and beverages high in sodium or avoid salt altogether. Typically, this meal plan is recommended for treating high blood pressure or heart disease. The simplified format of the diet is about 2-3 g (2000-3000 mg) of salt per day.
How to make food tastier without salt? It's very simple - follow a few rules while preparing dishes.
- The first question is: how to replace salt in a salt-free diet? Answer: Use lemon juice as a substitute.
- Prepare meals with fresh herbs, not dried bags.
- Add new natural spices.
- For a rich, savory salad dressing, use citrus juices and olive oil.
- Add a mixture of garlic and ginger to soups.
- Don't skimp on fresh food to make your meals taste better.
- An excellent quick snack is dried chickpea hummus flavored with garlic and herbs.
- For meat, you can make a special marinade from olive oil, garlic, vinegar, honey and ginger.
Salt-free diet for weight loss for 14 days: menu for every day
We have compiled a simple daily salt-free diet menu that is convenient to follow with any lifestyle.
Day 1 and 8
Breakfast - apple juice, oatmeal without added salt and coffee.
Lunch is a turkey and tomato sandwich.
Dinner - salad of tuna, tomato and cabbage.
Day 2 and 9
Breakfast - a glass of orange juice and an egg omelet.
Lunch - roast beef with green beans.
Dinner - 200 grams of boiled lean meat and fresh corn.
Day 3 and 10
Breakfast - a glass of orange juice and toast.
Lunch - grilled chicken and grapefruit.
Dinner - baked potatoes with asparagus.
Day 4 and 11
Breakfast - black coffee and raisin bagel.
Lunch - tuna and tomato salad.
Dinner - a few fruits besides bananas.
For 14 days of a salt-free diet, you can really lose up to 6-7 kilograms.
Day 5 and 12
Breakfast - cranberry juice and oatmeal without salt.
Lunch - homemade fish soup and a glass of vegetable juice.
Dinner - boiled beef with vegetable salad.
Day 6 and 13
Breakfast - coffee, croutons and half a grapefruit.
Lunch - seafood salad with tuna and fresh herbs.
Dinner - 2 eggs, grated apple.
Day 7 and 14
Breakfast - toast and black tea.
Lunch - 200 grams of chicken and herbal mashed potatoes.
Dinner - 150 grams of spaghetti without salt and broccoli.
Salt-free diet: results, reviews, benefits and harms
Results on a salt-free diet: reviews
For 14 days of a salt-free diet, you can really lose up to 6-7 kilograms. In the first days, you get rid of excess water in the body, because it is salt that retains fluid. Then fat deposits gradually begin to leave. It is necessary to combine diet with sports training, at least 20 minutes a day, in order to effectively lose weight.
In the reviews, women note that at first it is difficult to get used to the bland taste, but we already know that you can season dishes with lemon juice for richness. During the diet, you will not feel hungry, as the menu is quite varied and satisfying.
Salt-free diet: benefits and potential harm
The salt-free diet has several benefits to be aware of:
- diet helps lower blood pressure;
- helps to lose weight;
- improves the absorption of calcium by the body.
Some studies show that lowering sodium in food can have negative health effects, such as the functioning of the heart or cardiovascular system. Always check with your doctor before starting a salt-free diet.
In addition, consuming too little or avoiding salt can lead to high cholesterol and triglyceride levels, insulin resistance, and hyponatremia.