For many, the word "diet" soundsfrightening. Some people immediately begin to believe that they will have to starve and deny themselves literally everything. But is it true? Is it possible to get rid of extra pounds without harm to health and effectively? We will describe such a method of losing weight as a salt-free diet for weight loss.

What is the essence of the diet?

Let's delve into the very essence of this diet.So, salt is an important component not only for cooking various dishes, but also for the human body. It is found in the blood, in the lymph and in every cell. Without it, the normal functioning of systems and organs is simply impossible. So we cannot do without sodium chloride. But, as you know, you need to know and observe the measure in everything. And salt is no exception. So, 5-7 mg of salt per day is enough for a person. This is about 1 teaspoon. But this does not mean that this amount is necessary and can be consumed in full. The fact is that many products already contain sodium chloride. And if we are talking about store-bought semi-finished products (sausage, hot dogs, and so on), then the salt content is simply off the charts! Now it is worth figuring out whether salt can be dangerous. What can its excess in the body lead to? Here's what. Sodium chloride has the property of retaining fluid. And excess water, as you know, will not lead to anything good either. Edema will occur, the load on the kidneys, blood vessels, and heart will increase. Blood pressure will rise. The figure will also suffer. Excess salt slows down metabolic processes. And if the metabolism is slow, then energy will be spent much more slowly. And this means that excess carbohydrates, calories, and fats will go "into reserve", and extra pounds will appear. That is why reducing salt consumption will have a very beneficial effect on health and help reduce body weight.

Basic principles of nutrition

So, what principles should you follow whenfollowing a salt-free diet? Should you fanatically refuse salt or should you just limit the intake of sodium chloride? Let's list the basic rules and features of the diet that will help you find the golden mean.

If you find it hard to abruptly give up salt, thendo this gradually, reducing portions. Salt you need ready meals, not food in the cooking process. If the food seems to you fresh and tasteless, then use condiments and spices: basil, pepper, greens, onions and so on. You can use lemon juice to refuel and taste the food.

The salt-free diet is considered quite strict, sothat its observance should not be too long. Thus, its minimum duration should not be less than 4 days, and the maximum - cannot exceed 2 weeks.

You need to eat often and in batches. This means that you need to eat 4-5 times a day, and portions in this case should be small (250 g).

Do not eat after 19:00. This golden rule works for almost every diet.

Choose the following ways of cooking: cooking, stewing, steaming or baking. It is better to forget about frying in oil completely, this method of treatment is harmful.

Following these rules will make the weight loss process faster and more effective.

Which products are prohibited and which are allowed?

What foods should you exclude from your diet while on the diet:

• pickles,
• canned food and marinades,
• fatty,
• roast,
• smoked,
• semi-finished products,
• spicy dishes,
• sour food,
• confectionery: cakes, pastries, pies and cakes, sweets, chocolate,
• Fat types of meat, in particular, pork and lamb,
• strong fish and meat broths,
• fatty fish.

All this will not be good for your figure and will slow down the weight loss process. Now about what you can and even should eat to stay healthy and slim. Here is the list:

• vegetables (steamed, stewed, boiled and raw),
• fruit,
• fermented milk and dairy products,
• berries,
• low-fat varieties of meat and fish,
• eggs,
• cereals in the form of cereals,
• beans,
• wheat and rye bread,
• vegetable broth,
• dried fruits.

It is worth noting that even if the diet is limited,this does not mean that the diet will be monotonous and the dishes will be tasteless. On the contrary, you need to diversify your diet, cook something new and unusual. There are a great many healthy, dietary and at the same time very tasty dishes. You can find recipes, for example, on forums where people who are losing weight like you communicate with each other and share advice. Or better yet, show off your culinary skills and imagination. You can enjoy food and lose weight at the same time.

Menu and recipes of salt-free diet

There are several options for a salt-free diet.The first of them is a four-day diet. It is quite complicated. On the first day, you need to eat only boiled potatoes without additives, washing it down with tea or water. On the second day, you should eat boiled rice or buckwheat. On the third day, you can eat only chicken meat (white and boiled). And on the fourth day, eat potatoes again. Do not limit your drinking. The second version of the diet is designed for 15 days. There are five stages.

The first stage lasts 3 days and involves the use of boiled chicken breast (in a volume not exceeding 500 g).

The second stage will also last 3 days, during which you can eat boiled or steamed fish (low-fat varieties). The daily volume is about 500 g.

The third stage (3 days) means feeding with porridges boiled on water. For a day you can eat 500 grams of cereal without sugar and without oil.

The fourth stage can be called vegetable. For three days, eat any vegetables (not potatoes), cooked steamed, cooked or raw.

The fifth stage involves a fruit menu. Eat any fruit except bananas. Eat so for 3 days.

There is also another simplified version, whichallows you to eat any dietary dishes prepared without adding salt. For example, you can cook a lean vegetable soup, make a stew or bake fish in the oven. We offer an approximate version of the menu for one day. For breakfast, eat a portion of oatmeal or wheat flakes without sugar with milk. Drink a cup of tea (preferably without sugar). The second breakfast can consist of an apple and a few walnuts. Lunch is as follows: lean cabbage soup, fish baked with vegetables, a glass of apple juice. Afternoon snack: 1 orange, 1 glass of natural low-fat yogurt. For dinner, you can eat a piece of boiled chicken breast with a vegetable salad. You can drink green tea or water. You do not need to salt your food.

Advantages and disadvantages of diet

Let's start with the benefits and advantages:

Some options assume the principles of proper and healthy nutrition, which is useful not only for the body, but also for your health.

Limiting the amount of salt consumed will help get rid of some health problems, for example, from swelling. In addition, the work of the cardiovascular system will improve, and the pressure will be normalized.

Such a diet is quite effective.

Now about the disadvantages, because they also exist:

Some variants of a diet can be called rather rigid. Such restrictions are not all feasible and can lead to frustration.

Some people simply do not represent their lives without salt and consider unsalted dishes as tasteless and insipid.

Some nutritionists believe that the effect of weight loss is observed only through the loss of fluid, rather than fat burning.

A complete rejection of salt can cause irreparable harm to health.

A salt-free diet has its limitations.

Indications and contraindications to the diet

In what cases is a salt-free diet indicated and beneficial?

• It is clear that such a diet is designed to reduce weight, so that it is worth it to people suffering from excess weight.
• If there is swelling, then limiting the amount of salt consumed will help get rid of them.
• A salt-free diet is indicated for those who have certain diseases of the cardiovascular system.
• Indications are and certain problems with the kidneys.

But there are situations in which a salt-free diet can be harmful:

• In summer, in the heat, the body loses a large amountfluid as a result of increased sweating. And together with the sweat there is also salt. And if in that case sodium chloride does not come from outside, that is, with food, then there will be a deficit, problems will begin.
• When a person is engaged in heavy physical labor, he also loses some of the salt reserves. Therefore, in this case, a salt-free diet will be inappropriate and even dangerous.

Efficacy and feedback on diet

Is a salt-free diet effective? Yes.Firstly, if you had edema, you will be able to forget about it. Your blood pressure will be normal, your heart function will improve. But we are interested in something else. How many kilograms will you be able to lose? So, if you chose the 4-day option, then during this time you can get rid of 2-3 kg. If you follow a diet designed for two weeks, you can lose up to 7 kg. But after the end of the diet, it is important not to break down and not "go wild". Continue to eat right and dietary dishes, otherwise the lost kilograms will return very quickly. And to maintain the effect for a long time, you can go on a diet again after a month or two. But it is better to monitor the amount of salt consumed and always eat right. Reviews of the diet are mostly positive. Many confirm that they have noticed changes in weight, and quite significant ones. But some still complain that the food at first seems tasteless, but after a while everything falls into place and the person gets used to dishes without salt. Some noted an improvement in their general condition and even felt lightness in the whole body and cheerfulness. We can only add that you need to lose weight wisely and without harm to your health!

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