Recipes without salt and sugar for weight loss. Salt free diet. Facts and myths. Indications for appointment

27.06.2020

Excess weight is not only fat deposits, but also edema, which a salt-free diet does well with. Find out 7 menu options, as well as recipes for delicious seasonings that can replace salt, and lose up to 7 kg in a week!

A salt-free diet is one of the simplest weight loss methods that does not require significant dietary restrictions. Only salt is necessarily removed from consumption, partially with a sparing diet or completely with a strict one.

Table salt is sodium chloride, which is necessary for the body to ensure normal functioning. It is part of almost all tissues, extracellular and intracellular fluids, and also participates in maintaining the acid-base balance and is the main component of water-salt metabolism. To maintain all the functions of the body, no more than 7 g of sodium chlorine per day is required from the outside (in the summer, this rate doubles). But most people consume significantly more salt, the excess of which leads to water retention in the tissues, which causes swelling, increased blood pressure, and the appearance of excess weight.

The main task of a salt-free diet is to restore the water-salt balance. It is prescribed not so much for weight loss, but for the normalization of the condition in a number of diseases of the kidneys and the cardiovascular system, as well as in hypertension and a tendency to edema.

Sodium chloride contributes to a more active production of gastric juice and is involved in the process of splitting fats, which has a significant effect on the normalization of body weight. The lack of this substance disrupts the electrolyte balance and leads to the loss of many trace elements, and its excess harms the body, first increasing the need for fluid, and then retaining it in the cells. As a result, all metabolic processes are disrupted, the load on many organs and systems increases.

Therefore, you need to eat salt in food, but not exceeding the daily allowance. And for the purpose of treatment or for weight loss - to minimize its amount or even abandon it for a while.

Principles

Temporary refusal of salt, on which the salt-free diet is based, will help heal the body and normalize body weight without much effort. In this case, it is recommended to adhere to several basic rules:

Cook food without salt or add it to ready-made meals (with a sparing diet option).
Stick to fractional meals (5-6 times a day in small portions).
Use only “healthy” methods for cooking - boiling, steaming or baking.
Add oil to the finished dish and in minimal quantities.

In the classic version, the duration of the salt-free weight loss method is 14 days. Giving up a favorite product for a period of 2 weeks becomes a big test for many, since most dishes lose their usual taste. But if the specified period is maintained, then the body usually gets used to new taste sensations, and eating habits become more useful than with an excess of salt. Moreover, this substance itself is already contained in many products, giving them an excellent natural taste.

In order for salt to cause as little harm as possible, it is also necessary to adhere to some principles of salting food:

meat is salted only slightly and at the end of cooking (just before turning it off);
the fish is generously salted before cooking, allowed to stand for a while to absorb, and then washed;
salt is added to liquid and semi-liquid dishes for 5-10 minutes before the end of cooking;
vegetables in any form are added before eating;
when preparing any flour dishes and cereals, salt is added to the water before boiling.

A salt-free diet is considered ineffective for obesity and is never prescribed by doctors, especially if the problem of excess weight is associated with increased appetite. Unsalted tasteless food is poorly satiating and significantly increases the desire to consume something forbidden, which greatly increases the likelihood of a dietary failure. Therefore, a strict salt-free diet is recommended to be used only for medicinal purposes with advanced chronic diseases. In order to lose weight, minimal salting of dishes is used, which helps to get rid of edema, reduce the production of gastric juice and somewhat activate fat burning. Therefore, an effective salt-free diet for weight loss is not a complete rejection of salt, but a reduction in its use to a minimum, which will provide the body with the necessary amount of sodium chloride and at the same time start the processes necessary for weight loss.

Pros and cons

Based on these principles and rules, there are several advantages of a salt-free diet for weight loss:

does not have strict dietary restrictions;
involves frequent meals, which contributes to high-quality digestion and improved metabolism;
reduces the load on the kidneys, liver, heart, blood vessels;
eliminates puffiness;
promotes weight loss.

Given the benefits of reducing the amount of salt in the diet, there are practically no drawbacks to this technique. Cons can only be associated with a complete rejection of the product. All that a salt-free diet is harmful for is a violation of the water-salt balance, in which the body makes up for the lack of sodium chloride, pulling it out of the bones and significantly weakening them. Therefore, to reduce weight, a strict salt-free diet should not be followed for too long. You should also take into account the existing contraindications.

Contraindications

Salt-free strict diet is contraindicated:

during pregnancy and lactation;
with constant high physical or sports loads;
in the presence of diseases of the heart, liver, kidneys, thyroid gland.

In addition, such a diet is not suitable for children and adolescents, and is also not recommended during the hot season.

But even in the absence of contraindications, one should not switch to a salt-free diet too often. Regarding how much you can sit on such a diet, experts recommend observing it 2-3 times a year and only for a regulated period of time - no more than 14 days. When used correctly, this technique allows not only to normalize weight, but also to improve your health, cleanse the body of toxins, and rejuvenate your appearance.

How much you can lose weight during a salt-free diet depends mainly not on giving up salt, but on the right choice of foods and the calorie content of the menu. With strict observance of all these rules for a week on such a diet, you can get rid of puffiness and lose up to 5-7 kg of excess weight.

Approved Products

In terms of restricting the diet, a salt-free diet is considered not too tough. Therefore, the list of allowed products is quite diverse. It includes:

dairy and lactic acid products;
vegetables, fruits, berries in any form without restrictions;
lean meats and fish;
cereals;
legumes;
eggs - no more than 1 per day;
bakery products - no more than 200 g per day;
dried fruits, nuts;
dry spices, vinegar;
coffee, green tea.

When using these products, it is necessary to take into account the list of dishes that are prohibited for consumption on a salt-free diet. You can not include in the diet:

fried, fatty, salty foods;
rich meat broths;
smoked products, semi-finished meat products;
fast food;
pasta;
shop sauces, marinades;
canned food, including vegetable and fruit;
sweets;
alcohol.

For the preparation of even permitted dishes, be sure to follow the above rules regarding salting different types of products. The main thing is that the amount of salt should be minimal and mainly used to add flavor to already prepared food immediately before consumption. An alternative can be lemon juice, spices, onions, garlic.

breakfast - 200 ml of fat-free yogurt, a slice of rye bread;
lunch - a handful of dried fruits with nuts;
lunch - a portion of vegetable soup, 100 g of buckwheat porridge, 2 veal cutlets baked in the oven;
afternoon snack - 200 g of cottage cheese casserole;
dinner - 150 g of boiled fish, an egg, 200 ml of tomato juice with a pinch of salt.

lunch - fruit salad;
lunch - 200 g of vegetable stew, boiled egg, 200 ml of fat-free kefir;
afternoon snack - a handful of dried fruits with nuts;
dinner - 100 g of stewed zucchini, 100 g of vinaigrette with a pinch of salt.

Second week

breakfast - 150 g of oatmeal with raisins, 200 ml of fat-free kefir;
lunch - fruit salad;
lunch - a portion of vegetable soup, 200 g of fish baked with vegetables, 200 ml of tomato juice with a pinch of salt;
afternoon snack - 2 baked apples with cottage cheese;
dinner - 200 g of boiled beef, 100 g of vegetable stew.

breakfast - an omelette of 2 eggs with vegetables, tea without sugar, a cracker;
lunch - fruit salad;
lunch - a portion of vegetable soup, 2 fish meatballs, coleslaw with olive oil and a pinch of salt;
afternoon snack - a piece of cottage cheese, 200 ml of low-fat yogurt;
dinner - 200 g of vegetable stew, 100 g of baked chicken breast.

breakfast - a piece of apricot charlotte, tea without sugar;
lunch - 200 g of buckwheat porridge, 100 g of veal stewed with vegetables with a pinch of salt;
afternoon snack - 2 any fruit;
dinner - boiled egg, vinaigrette.

breakfast - 4 cheesecakes, coffee with milk;
afternoon snack - baked pumpkin;
lunch - 200 g skinless chicken baked in foil, boiled egg, 100 g vegetable stew with a pinch of salt;
afternoon snack - fruit salad;
dinner - cabbage and carrot salad with olive oil, 100 g of boiled fish.

breakfast - apple pancakes (4 pcs.) with 1 tsp. honey, tea without sugar;
lunch - 200 ml low-fat yogurt, a slice of rye bread;
lunch - a portion of vegetable soup, 2 potatoes "in uniform", 100 g of baked fish, 200 ml of tomato juice with a pinch of salt;
afternoon snack - a handful of dried fruits with nuts;
dinner - 150 g of cottage cheese casserole, 200 ml of fat-free kefir.

breakfast - 150 g of oatmeal with dried apricots, tea without sugar;
lunch - fruit salad;
lunch - a portion of fish soup with a piece of fish, 200 g of vegetable stew with a pinch of salt;
afternoon snack - 200 ml of fat-free kefir, cracker;
dinner - 100 g of boiled veal, 100 g of squash caviar.

breakfast - a piece of apple charlotte, coffee with milk;
lunch - a handful of dried fruits with nuts;
lunch - a portion of vegetable soup, one egg, 100 g of boiled chicken breast with a pinch of salt;
afternoon snack - fruit salad seasoned with yogurt;
dinner - 200 g pumpkin rice porridge with milk.

All dishes listed in the above menu must be prepared without the use of salt. Its small amount is added only during one meal per day.

There is also a more strict version of the salt-free diet for 2 weeks, in which the menu for each day consists of only one type of product:

3 days - 500 g of boiled chicken breast per day;
3 days - 500 g of boiled or baked low-fat fish;
3 days - 200 g of porridge cooked on water (preferably buckwheat, oatmeal or pearl barley);
3 days - 2 kg of boiled vegetables (except potatoes);
2 days - 2 kg of fresh fruit (except bananas and grapes).

These days you need to drink at least 2 liters of clean water. Salt is excluded from the diet completely. Eating according to such a menu, you can lose up to 6-7 kg of excess weight in 14 days.

Other types of diet

Weight loss methods based on the rejection of salt have many varieties. The most famous are the following salt-free diets:

Japanese;
Chinese;
rice;
protein;
Malysheva;
Christina Orbakaite.

Any of these weight loss programs requires a careful attitude to the body and an understanding of its needs. However, they are all based on different principles. So, in the diet of Dr. Malysheva, the alternation of protein and carbohydrate meals is used. The menu of the Japanese weight loss system is carefully balanced and requires strict adherence, otherwise the results may be zero. In terms of the composition of the products, this technique is similar to the above classic version of the salt-free diet, but low-fat cheese is added to it, and meat dishes are almost completely excluded.

Japanese

This version of the methodology under consideration is one of the most strict and rigid. The diet is designed for 7 days and allows you to get rid of 7 kg of excess weight during this period. Softer is another salt-free diet offered by the Japanese, designed for 14 days. In each of the options, the diet consists mainly of vegetables, fish and eggs, a small amount of meat and fruits (mainly apples).

Menu for 7 days

The weekly diet option is based on 3 meals a day without snacks.

breakfast - unsweetened coffee;
lunch - 2 boiled eggs, carrot salad;
dinner - a portion of boiled fish, carrot salad.

lunch - a portion of boiled fish, a raw egg, cabbage salad;
dinner - 2-3 apples.

breakfast - unsweetened coffee;
lunch - raw egg, carrot salad;
dinner - 2-3 apples.

breakfast - unsweetened coffee, a slice of whole grain bread;
lunch - zucchini stewed with vegetable oil;
dinner - cabbage salad, 2 boiled eggs, a portion of veal.

breakfast - carrot salad;
lunch - a portion of boiled fish, a glass of tomato juice;
dinner - 2-3 apples.

breakfast - unsweetened coffee, a slice of whole grain bread;
lunch - half a baked or boiled chicken, carrot and cabbage salad;
dinner - carrot salad, 2 boiled eggs.

breakfast - unsweetened green tea;
lunch - boiled or steamed beef, apples;
dinner - any of the previous days.

In the 7-day Japanese diet, salt is completely eliminated from the diet. At the same time, its duration does not harm the body, in particular, the water-salt balance, which is facilitated by the introduction of a portion of meat or fish into the daily diet.

There is also a 2-week version of such a weight loss program, but its menu is somewhat different from the previous one.

Menu for 14 days

A feature of this diet is the repetition of days on the menu. Meals also remain 3 times a day.

Day 1 and 13:

lunch - cabbage stewed in vegetable oil, 2 boiled eggs or an omelet from them, 200 ml of tomato juice or 2 tomatoes;
dinner - a portion of boiled or baked fish.

Day 2 and 12:

breakfast - natural coffee, unsalted bread;
dinner - 200 g of boiled veal, a glass of kefir (can be used as a sauce with the addition of herbs, garlic, dry spices).

Day 3 and 11:

breakfast - natural coffee without additives;
lunch - squash caviar in vegetable oil or vegetable stew;
dinner - 200 g of baked veal, 2 boiled eggs, cabbage salad.

Day 4 and 10:

breakfast - natural coffee without additives;
lunch - boiled carrot salad with vegetable oil, boiled egg, 15 g of low-fat hard cheese;
dinner - 300 g of fresh unsweetened fruits or berries.

Day 5 and 9:

breakfast - carrot salad with lemon juice;
lunch - a portion of fish stewed in tomato juice, or boiled fish and separately 200 ml of tomato juice;
dinner - apples.

Day 6 and 8:

breakfast - natural coffee without additives;
lunch - two boiled or baked chicken breasts, carrot and cabbage salad;
dinner - 2 boiled eggs, carrot salad.

Day 7 and 14:

breakfast - unsweetened tea;
lunch - veal steak;
dinner - any of the previously proposed.

If 3 meals a day is not enough, vegetable broth can be used as snacks.

Japanese salt-free diet for 14 days is suitable for quick weight loss. Her diet is easy to follow and is good for people who cannot limit their food for a long time.

An indication for compliance with this technique can be not only overweight, but also health problems, in particular, salt deposition. To speed up the process of splitting fats and dissolving salt deposits, it is necessary to observe the drinking regime, drinking at least 2 liters of pure water per day.

Chinese

The Chinese version of the fresh method of losing weight lasts 14 days and implies the rejection of not only salt, but also all high-calorie foods. This allows you to lose up to 10 kg of excess weight in 2 weeks. The list of allowed products is very meager - it includes: boiled veal and fish, eggs, vegetables, apples. Breakfast for all two weeks of the diet is unchanged and is a cup of natural coffee, on the 2nd and 9th day you can add a cracker. You can drink clean water, coffee, green tea, low-fat kefir, tomato juice.

The most common menu option for the Chinese salt-free diet is as follows:

Day 1 and 8:

lunch - cabbage salad with olive oil, 2 boiled eggs, 200 ml of tomato juice;
dinner - 200 g of fish, the same cabbage salad.

Day 2 and 9:

lunch - 200 g of fish, cabbage salad with olive oil;
dinner - 200 g of veal, 200 ml of kefir.

Day 3 and 10:

lunch - one egg, boiled carrot salad;
dinner - apples.

Day 4 and 11:

lunch - stewed zucchini, apples;
dinner - 2 soft-boiled eggs, boiled veal, cabbage salad.

Day 5 and 12:

lunch - baked fish, vegetable salad;
dinner - vegetable stew.

Day 6 and 13:

lunch - boiled chicken breast, cabbage salad;
dinner - carrot salad, 2 egg scrambled eggs.

Day 7 and 14:

lunch - veal baked in foil, apples;
dinner - vegetable stew.

During the day, you should constantly drink clean water and green tea to dull the feeling of hunger.

The Chinese unleavened diet is very strict and not everyone can endure it to the end. But those who reach the final receive not only weight loss, but also high-quality cleansing of the body by removing excess fluid, and with them accumulated toxins and toxins. Drinking plenty of water against the background of the absence of salt allows you to “wash” all organs and systems, improve their work, and normalize lipid and water-salt metabolism.

Rice

In eastern countries, rice is a staple food, which is of great benefit to the body, helping to cleanse it, providing beauty and youth. It contains many useful substances and is completely free of sodium salts, so rice is ideal for a salt-free diet. There are two options for this method of nutrition:

mono-diet based on eating only rice;
long-term cleaning program.

In the first case, you can get rid of 4 kg in 3 days, the second is designed for 30 days and the loss of 10-12 extra pounds along with the removal of all salts from the body.

Menu for 3 days

This mono-diet involves eating only rice porridge. To prepare it, 1 cup of rice groats is boiled, then the entire amount is divided into 5-7 equal portions and consumed throughout the day at regular intervals.

In between meals, you can drink clean water and green tea. In case of severe hunger, it is allowed to eat 2 apples per day.

Sitting on such a diet is only allowed for 3 days. You can repeat once a month. The results depend on the individual characteristics of the body, lifestyle and the number of extra pounds.

Menu for the month

This version of the rice weight loss technique is much softer than the first, and its duration increases to 30 days. The diet itself is based on the following principles:

it is necessary to switch to proper nutrition, giving up everything harmful to the figure (flour, sweet, fatty, etc.);
for dinner, 4 hours before bedtime, eat a portion of boiled rice prepared according to a special recipe.

Rice groats are washed in several waters before cooking, then poured with boiling water at the rate of 200 ml per 100 g of rice and infused for a day. You need to cook such porridge every evening for the next dinner, and without salt and spices.

In another version of such a diet, you can eat rice not for dinner, but for breakfast. To do this, rice is prepared in a slightly different way:

washed with 2 tbsp. cereals;
pour 200 ml of cold water;
the next day, this portion is drained, washed, poured again, and a new portion is also prepared;
a day later - they wash and pour these 2 portions in a new way, and also prepare another one.

This is repeated for 4 days in a row. On the fifth day, the first portion of rice is boiled and eaten for breakfast. After that, you can not drink or eat anything for 4 hours. Then - the usual food in compliance with the above rules. In this case, the menu should be made up of the same products as the previous ones, minimizing the amount of salt.

Protein

Reducing the amount of carbohydrates and fats consumed with an increase in protein in the diet can provide a fairly quick and comfortable weight loss. That is why all protein weight loss methods are considered the most effective. Protein products activate the functions of the body, a lot of internal energy is spent on their assimilation, so their use has a positive effect on the figure. If at the same time salt intake is limited, then the effectiveness of the diet increases significantly. At the same time, meat, which is one of the main components of the protein diet, contains natural salt, which not only improves the taste of cooked dishes, but also replenishes the body's needs for this substance.

A salt-free protein diet is a rather gentle way to lose weight, virtually eliminating the appearance of a strong feeling of hunger. In combination with moderate physical activity, it ensures the preservation of muscle tissue and helps to create a beautiful relief and the necessary volumes of the body.

An important feature of such weight loss methods is their duration. It takes 2 weeks to 1 month to achieve optimal results. At the same time, a visible effect can be obtained in 14 days.

The diet based on the use of unsalted protein foods is very common among celebrities and really has a high efficiency. But to achieve real weight loss is possible only if all the rules are followed.

To make a fresh protein diet, products with a minimum amount of fat are used:

lean meats (chicken, turkey, rabbit, veal);
dairy and lactic acid products of low (up to 2.5%) fat content;
eggs;
lean fish;
seafood.

It is also allowed to introduce non-starchy vegetables and a small amount of unsweetened fruits into the menu.

The list of prohibited products includes:

bakery and pasta, any pastries;
sweets;
cereals;
potato;
sauces;
pickles, marinades;
alcohol.
fried, smoked, spicy dishes.

The following rules must also be observed:

add vegetable oil to ready-made dishes;
drink at least 2 liters per day;
eat at least 6 times a day;
last meal - 3 hours before bedtime;
to improve the taste of dishes, it is allowed to add milk, lemon juice, dry spices.

With a sparing version of the diet, you can lightly salt already prepared dishes.

Menu for 14 days

It is recommended that you use the following example when creating your menu. At the same time, the rules of the diet do not establish requirements for its strict observance. Dishes can be changed at your discretion, observing their category and calorie content.

Day 1 and 14:

lunch - cabbage salad;
lunch - 150 g of boiled veal, 200 ml of kefir;
afternoon snack - 150 g of cottage cheese;
dinner - 150 g of boiled fish, vegetable slices (cucumbers, tomatoes, radishes);
3 hours before bedtime - 200 ml of natural yogurt.

Day 2 and 13:

breakfast - boiled egg, tea or coffee with milk;
lunch - stewed cabbage;
lunch - 150 g of boiled fish, 100 g of cottage cheese with herbs;
afternoon snack - 200 ml of kefir;
dinner - 200 g of grilled veal;

Day 3 and 12:

lunch - 2 apples;
lunch - 200 g of stewed chicken breast, 100 g of carrot salad;
afternoon snack - vegetable stew (cabbage, zucchini, onion);
dinner - 200 g of boiled fish, 200 ml of tomato juice;
3 hours before bedtime - 200 ml of fermented baked milk.

Day 4 and 11:

breakfast - an egg, tea or coffee with milk;
lunch - chicken pancakes (3 pcs.);
lunch - 300 g of squash caviar, 50 g of hard cheese;
afternoon snack - grapefruit or apple;
dinner - 200 g of baked fish fillet with lemon;

Day 5 and 10:

breakfast - an egg, tea or coffee with milk;
lunch - vegetable salad;
lunch - 200 g of boiled turkey, 200 ml of yogurt (can be in a sauce with herbs and garlic);
afternoon snack - 200 g of cabbage salad;
dinner - 200 g of boiled fish;
3 hours before bedtime - 200 ml of tomato juice.

Day 6 and 9:

breakfast - an egg, tea or coffee with milk;
lunch - 150 g of stewed cabbage;
lunch - 200 g of boiled chicken breast, seasonal vegetables;
afternoon snack - 150 g of cottage cheese;
dinner - 200 g of baked or boiled fish;
3 hours before bedtime - 200 ml of kefir.

Day 7 and 8:

breakfast - an egg, tea or coffee with milk;
lunch - a baked apple stuffed with cottage cheese;
lunch - 150 g of stewed veal, 200 ml of fermented baked milk;
afternoon snack - 200 g of curd soufflé;
dinner - 200 g of fish casserole;
3 hours before bedtime - 200 ml of tomato juice.

To the indicated menu of the salt-free protein diet, you can optionally add a few grams (a pinch) of salt to one of the meals. It should be borne in mind that an excess of protein can adversely affect the condition of the kidneys, liver, heart and blood vessels. If there are any problems with these organs, it is better to use Dr. Malysheva's salt-free weight loss system, which is based on the alternation of protein and carbohydrate meals.

Elena Malysheva

The diet of Elena Malysheva, which involves the rejection of salt, is designed for 14 days. The most important rule of this technique is the absence of hunger. During the period of weight loss, it is necessary to observe a 5-time diet, and the amount consumed at one meal should be limited to 250 g (or a glass for bulk and liquid dishes).

Elena Malysheva pays special attention to the amount of water she drinks - in her opinion, it is more important than food, so it should exceed it in quantity and be at least 2 liters per day. The last meal is before 19:00.

An approximate menu of Malysheva's salt-free diet for every day is as follows:

breakfast - oatmeal, coffee or tea;
lunch - any fruit (except bananas);
lunch - any protein dish;
afternoon snack - any vegetables, except for starchy ones;
dinner - any protein dish, lactic acid product.

During the period of compliance with this weight loss system, Malysheva recommends abandoning flour and sweet products, potatoes, cereals (except for oatmeal for breakfast), fats, alcohol and other products that are harmful to the figure.

As a result of such a 2-week diet, you can lose up to 5-7 kg of excess weight. At the same time, the effect persists for a long time, if overeating is not allowed in the future. According to Elena Malysheva, the main thing is the psychological attitude. And a sufficient balance of the diet, along with a minimum amount of salt and fat, allows you to follow this program without harm to health.

Kristina Orbakaite

The salt-free Orbakaite diet consists of seven days, the number of which can be unlimited. But Christina herself recommends that you follow the proposed diet for no more than 4 months, then take a break for 1 month and you can repeat the course again. During these 7 days, salt is completely excluded from the diet. In this case, the first 4 days you need to eat permitted foods, and on the remaining 3 days the diet is made up of only 5 boiled egg whites and 5 grapefruits.

When losing weight according to the Orbakaite method, the following rules must be observed:

completely abandon fatty foods, including meat and fish, as well as flour products (except bran bread), sugar, smoked meats and pickles;
the volume of one meal should correspond to the amount that fits in a handful (palms folded in a boat);
the amount of water drunk per day should not be less than 2 liters;
you can drink liquid 1 hour before and after meals;
the interval between meals should be 3 hours;
The last meal is 1 hour before bedtime.

An approximate menu for the first 4 days of the diet may be as follows:

breakfast - buckwheat steamed overnight (100 g of cereal per 200 ml of boiling water), kefir;
lunch - boiled egg, carrot salad dressed with garlic yogurt;
lunch - 200 g of baked zucchini, 150 g of boiled breast, dried compote;
afternoon snack - baked apple with cinnamon and 0.5 tsp. honey;
dinner - cabbage salad, 150 g of steamed fish;
1 hour before bedtime - natural yogurt with cinnamon.

breakfast - cottage cheese casserole, coffee;
lunch - a slice of bran bread, 2 tomatoes;
lunch - 200 g of breast baked in foil, 150 g of vegetable stew;
afternoon snack - an apple, 30 g of nuts;
dinner - 200 g of cabbage salad, 150 g of boiled fish;
1 hour before bedtime - 250 ml of natural cinnamon yoghurt.

breakfast - omelet from 2 eggs, carrot salad with apple and lemon juice;
lunch - 100 g of boiled chicken, cucumber salad;
lunch - 200 g of buckwheat porridge, eggplant baked with garlic, rosehip infusion;
afternoon snack - bars of almonds, dried apricots, prunes, passed through a meat grinder;
dinner - fish baked in foil with green beans;
1 hour before bedtime - kefir with cinnamon.

breakfast - 200 g of cucumber and tomato salad, 50 g of boiled veal;
lunch - baked apple with cinnamon and 0.5 tsp. honey;
lunch - okroshka on kefir with chicken breast, baked zucchini;
afternoon snack - strawberries;
dinner - vegetable stew (stewed cabbage);
1 hour before bedtime - natural yogurt.

In the period from 5 to 7 days, you need to eat 5 egg whites and 5 grapefruits daily. The intervals between meals should be 1.5 hours, for example:

7:30 - protein;
9:00 - grapefruit;
10:30 - protein and so on until the products run out.

It is allowed to reduce the break between meals to 1 hour, but in any case, you need to finish everything before 22:00. If desired, you can squeeze the juice from the grapefruit, and not eat it whole.

Kristina Orbakaite's salt-free diet helped her lose 12 kg of weight herself, and also get rid of 20 kg. But to obtain such a result, it is necessary to strictly follow all these recommendations.

Recipes

There are no special features in the preparation of dishes for a salt-free diet. You can take any recipes and cook everything as indicated, but without the use of salt. This additive only changes the taste of the dish, but does not affect its nutritional quality. Therefore, the most necessary in such a nutrition system are recipes that will help prepare natural salt substitutes, with which you can give the rest of the dishes a more piquant shade.

Seasoning garlic

Peel 10 heads of garlic, chop it with a special “crusher”. Lubricate a baking sheet with a small amount of vegetable oil, put the garlic mass in a thin layer. Keep in oven at 100°C until completely dry. Store in a jar or paper bag.

seasoning onion

Peel a few onions, cut into thin half rings. Fry in a large amount of oil (deep-fried) until caramel color. Place the onion on a paper towel to soak up the excess oil. Place the resulting dry crispy onion for 30 minutes in an oven heated to 100 ° C for final drying. Grind ready-made flakes into powder. Store in a sealed jar.

Lemon Fucus Seasoning

Pour 200 g of chopped fucus (finely chopped) onto a dry baking sheet, pour over the juice of 1 lemon, mix thoroughly so that the whole mass is soaked. Dry at room temperature, then pour into a jar with a tight lid.

green mix

Mix finely chopped greens - dill, parsley, rosemary, sage, marjoram, basil, thyme, oregano. Put a thin layer on a baking sheet, put in a warm oven. Dry completely. Grind with your hands, sift through a sieve. Store in a paper bag.

salad dressing

Mix in a jar 100 g of finely chopped basil and 100 ml of olive oil. Place in the refrigerator for 3 days to infuse. Strain, add juice from 2 lemons. Keep refrigerated.

All these seasonings will help to significantly improve the taste of unleavened dishes and make dieting much more comfortable. They can be used not only during weight loss, but also during the period of leaving the diet, and also in the future as an alternative to salt to reduce its amount in the diet.

Getting out of the diet

To maintain the results of a salt-free diet, it is very important to properly exit such a nutrition system. It is recommended to go out gradually and for the same time as the process of losing weight lasted.

Proper exit from a salt-free diet requires compliance with the following rules:

it is necessary to introduce foods prohibited by the diet into the menu, in particular any salty foods, smoked, fatty and other similar dishes, gradually, gradually increasing portions to the usual volume;
if possible, it is better to completely abandon the excessive consumption of harmful foods, since they adversely affect health, even if various healthy diets are periodically followed;
overeating should not be allowed, especially when using flour, confectionery and other products that contribute to weight gain;
food should not be salted even after the end of the diet - dishes should be moderately salty.

The main principle of this nutrition system is to normalize the intake of sodium chloride into the body, but not so much for weight loss, but for the purpose of restoring the water-salt balance, getting rid of toxins, general healing and rejuvenation.

What is the essence of the diet

The essence of the salt-free diet is quite simple: do not salt. The secret is that fruits and vegetables already contain salt. Therefore, the body will receive the necessary minimum of this mineral for 14 days. As for nutrition, you need to eat little and often. Average: 5 meals a day. Snacks can be fruits and vegetables. Properly selected recipes will help to create a tasty and healthy diet.

The norm of consumption of table salt is from 2.8 to 5 g per day. For athletes or manual laborers, this rate rises to 7 g, since a lot of salt is lost through sweat. Therefore, remember that a salt-free diet should not be followed in the heat, since at this time the body, on the contrary, needs salt.

Products from the green and red lists

Diet is synonymous with healthy eating. Salt-free diet means for 14 days, the use of dishes prepared in the most healthy way: steamed, baked, boiled. The main thing is to take ingredients from the allowed list of products:

vegetables: cucumbers, carrots, beets, radishes, cabbage, beans, tomatoes;
fruits: any except bananas;
freshly squeezed juices;
meat - low-fat varieties (chicken, beef);
fish - low-fat varieties;
cottage cheese;
coffee Tea;
foods that contain potassium: dried apricots, figs, raisins. They are great for snacking between meals.

But products from the "red" list should not be entered into the menu. For 14 days you can not use:

salted and dried fish;
a variety of smoked meats, including sausage;
canned food;
semi-finished products: cutlets, cabbage rolls, etc.;
bread, pasta, bakery products;
sweets: cake, cakes, sweets, chocolate;
mayonnaise;
salt;
fatty foods and alcohol should be avoided.

Detailed menu for two weeks

The main thing is not to overeat. There should be about 200 grams of nutritious food on a plate. Moderate exercise is acceptable. Don't overdo it in the gym. As for water, it must be in the diet. The daily norm of its consumption in its pure form is from 1.5 to 2 liters. The diet is effective: in 14 days, subject to the menu and diet, it makes it possible to lose about 10 kg of weight.

How to distribute the diet for 14 days? An example of a diet menu.

First day menu:

Breakfast: coffee or coffee drink.
Lunch: a salad of boiled vegetables, such as cabbage. Boil two eggs. You can drink a glass of juice, for example, tomato.
Dinner: baked or boiled fish, vegetable salad.

Second day menu:

Breakfast: coffee or coffee drink. To him - a portioned piece of dried bread.
Lunch: baked or steamed fish. Vegetable Salad.
Dinner: boiled chicken breast or beef - no more than 200 gr. Low fat yogurt.

Menu of the third day:

Breakfast: coffee or coffee drink.
Lunch: two boiled eggs. Vegetable salad with celery root. You can make vegetable stew. From fruits - tangerines.
Dinner: a piece of chicken breast without skin or boiled beef. 300 grams of meat is sent to the plate. Vegetable salad (you can cabbage).

Fourth day menu:

Breakfast: black coffee or coffee drink, green tea can be substituted.
Lunch: soft-boiled egg. Salad consisting of three large boiled carrots with olive oil. About 15 g low-fat hard cheese.
Dinner: any fruit, excluding bananas.

Menu of the fifth day:

Breakfast: vegetables. For example, carrots with lemon juice and a drop of sunflower oil.
Lunch: you can eat a pound of fried or baked fish, or you can stew the fish in a tomato. Drink a glass of tomato juice.
Dinner: about 200 grams of vegetable salad and 100 grams of fresh vegetables.

Menu of the sixth day:

Breakfast: a cup of coffee or a coffee drink and a cracker.
Lunch: boiled meat (beef or chicken breast) - about 200 g. Vegetable salad.
Dinner: two boiled eggs and grated carrot salad.

Menu of the seventh day:

Breakfast: a cup of green tea.
Lunch: about 200 g of boiled meat (beef) and fruit.
Dinner: any of the above is possible, except for dinner on the third day.

A salt-free diet for weight loss will give a greater effect if you repeat the course again, starting from the first day.

An analogue of a diet with the addition of cereals

There is a less strict version of the diet. According to him, the list of dishes can be varied to your taste, choosing the necessary products. A diet without salt will give results, the main thing is to adhere to the following scheme:

Breakfast: every day - any porridge on the water. A glass of low-fat yogurt or kefir.
We saturate lunch with protein food. The menu includes about 200 g of either fish (low-fat varieties), or meat (chicken breast, beef), or no more than one or two boiled eggs.
Dinner (no later than 19:00): vegetable salad, a glass of low-fat yogurt. Maybe a boiled egg.
For snacks, you can and should use fruits (except bananas).

A salt-free diet is good, but in order not to harm the body, you need to get out of it gradually, carefully introducing familiar foods. About two weeks after its completion, continue to observe the drinking regimen.

What can replace salt

How to do all 14 days without salt? Few people know, but taste buds can be deceived. Salt will be replaced by:

lemon juice. If the proportions are observed, it will give the food an exquisite taste and will not let you miss the salt on those days when the salt-free diet lasts;
spicy herbs, namely:

thyme, basil, cilantro, parsley;

dill, green onion, bay leaf and a mixture of peppers;

ginger can not only replace salt, but also give the body a feeling of vivacity, increase efficiency;

celery root has a salty taste and can easily replace NaCl for first and second courses, as well as salads.

Dietary nutrition is necessary not only in order to lose unwanted pounds. It is prescribed both to prevent diseases of the digestive system, and to maintain overall health. One of the simplest diets is salt-free.

What is the essence of the diet?

The name of the diet "salt-free" means that the use of such a product as salt is prohibited. But that doesn't mean you can't eat salty foods.

Many food products have a naturally occurring sodium chloride component (the usual name for us is salt). And this is good. For the full functioning of the body, it needs to receive about 15 g. You can use salt, which you need to get per day, through compensation with its products - this is the principle of a diet without salt.

If food is also salted during cooking, then an overabundance of this mineral substance (hyperkalemia) can occur. There are also low-salt diet options, when the food is slightly salted before the end of cooking.

Nutritionists agree that opting for a “cook without salt” lifestyle can improve overall health and shed extra pounds (if any). Some types of diets can be followed for a long time. But many doctors are against them, as they consider them stressful for the body.

Benefit and harm

Any diet is a real stress for the body. If the eating style was initially formed in such a way as not to eat salt, then there will be no stress a priori. But if, after saturated gluttony with the use of street food (with lots of salt and spices), the diet will seem to the body like a “thunder from a clear sky”. This is the biggest negative impact.

The second harmful factor is the unreceived amount of sodium chloride through food. The lack of this mineral leads to malfunctions of the nervous system and muscles, the functioning of the kidneys, the condition of the skin, problems with blood pressure (its excessive decrease).

Who benefits from a salt-free diet? The benefits of a salt-free diet (if the mineral balance is maintained) are enormous, especially if there are health problems:

high blood pressure, heart problems (in chronic forms);
puffiness;
osteochondrosis;
excess weight.

Getting rid of the daily excess of salt, the body will be able to fully function and improve the work of all systems. Losing weight without salt is easier and faster, which is why such diets are so popular.

Description of the Japanese salt-free diet for weight loss

Similar diets are still being developed, where the balance of trace elements, proteins and minerals is adjusted depending on the needs of the body and the pace of life. There are designs for 7 days, but more often women use the one that is designed for 13 or 14 days. Why is there a 1 day difference? After 13 days of the Japanese diet, the last fixing day is introduced - the 14th.

You need to follow the diet clearly, without deviating. To help control the amount eaten, the use of hashi (bamboo Chinese sticks) is recommended. Pickles for weight loss by this method are not used at all (as with others).

Sample menu for 14 days

This menu is not a template, but allows the interchange of some products. For example, one chicken egg can easily be replaced with two quail eggs, etc. Next - the days of the diet in order.

The maximum quantity of the consumed product is indicated. This indicator is adapted to the standard requests of women to "lose excess, but quickly." Drink water without gas as much as you want (but not less than 2 liters per day).

Start your morning with a cup of green tea or freshly brewed coffee. Soluble cannot be used.

Table: first part (seven days)

According to this scheme, those who have chosen a seven-day diet eat. Those who decide to take a more radical approach to the process of losing weight, follow on.

You can finish the diet already on the 13th day. After its completion, the feeling of appetite usually decreases, which gives a chance for long-term maintenance of the effect. The results can be different - from 5 to 15 kg of weight loss.

After the last day of the diet, you should stick to about the same menu, but gradually introducing new foods into the diet. Carbohydrate fasting is encouraged. Salt is not recommended.

Contraindications for starting a diet are problems with the digestive system, during pregnancy, kidney problems.

Dish recipes

To cook the food that is on the menu, you will need the same products - beef (cervical or rump, shoulder blade), fish (it is preferable to choose marine species - hake, notothenia, but you can also trout, pike perch). Chicken can be replaced with turkey (breast), and it is better to choose cabbage with a dense leaf arrangement.

Beef, chicken, fish

The diet allows you to choose how the meat is cooked. This can be done like this:

vegetable marrow

It takes a little time to cook this vegetable:

Salads

For salads, vegetables are used in their pure form, and combinations:

There can be many combinations. The main thing is not to use beans (they will cause bloating), aggressive vegetables (garlic and onions will irritate the gastric mucosa).

Other types of salt-free diet

The developed methods differ from each other both in the duration of the diet and in the principle of nutrition.

From Elena Malysheva for 7-14 days

There are no "wild" in this diet. The main condition is to eat food without salt. As well as:

fractional meals (portion - no more than 250 g);
a lot of clean water (from 2 l);
“no” to potatoes, pastries, sweets, fats (vegetable and animal origin), alcohol;
breakfast is required, dinner - until 19.00;
preference for protein foods, simple carbohydrates.

The selection of the diet is carried out carefully, you can eat cereals (cereal diet), vegetables, fruits, fish, not fatty meat. It is recommended to replace salt with vegetable sauces (for example, tomato). A weekly diet is designed to bring a woman into shape if she has excess weight.

A two-week program can have a more dramatic effect on the figure - reduce cellulite, improve skin condition, water-salt harmony in the body, destroy up to 10 kg of extra pounds. Frequent urination is guaranteed, as a consequence - cleansing of the kidneys.

Such a diet is harmful during pregnancy, the menu for such women should contain elemental fats, as well as saturate more. It is also not recommended for lactation, with constant physical exertion, with chronic diseases of the digestive system and kidneys. How long can you stay on a diet from Malysheva? If there are no contraindications, then almost all life. Recommended for hypertensive patients.

13 day Chinese salt-free diet

It has a rather extensive menu, because the inhabitants of the "celestial" a priori do not eat high-calorie foods. From this, the list of products that is used guarantees delicious cooking for breakfast or lunch: rice component for a meal at any time of the day, vegetables, seafood, fruits, green tea. It is called "living healthy", because according to this principle they eat for many years.

Any fat, flour in any manifestation will have to be excluded, nutrition occurs without salt, without sugar, potatoes, dairy products. Liquid unleavened soups are a preference for keeping you full.

13 days you can eat bread without salt and sugar, drink plenty of water. The transition to a diet should be done gradually to prepare the body. For this, 5 days are enough - you just need to drink 0.5 liters of warm boiled water every morning.

A sample menu for every day for weight loss should include: proteins (seafood, eggs), vitamins (steamed vegetables, raw). Also fruits, trace elements (dried fruits), carbohydrates (beans). Such nutrition leads to weight loss, and the dishes are delicious, even without salt.

Protein salt-free diet

This diet is especially popular for pregnant women, the menu for every day is quite diverse and includes the necessary elements for the healthy development of the fetus. And if you suffer from swelling of the legs, it will help to remove them. Recipes for pregnant women are varied, because you can simply combine the allowed products with each other.

Food without salt is the main rule. It doesn’t matter how many days weight loss is calculated, the menu for every day includes dairy products, eggs, fat-free meat, various types of nuts, fish, and vegetables.

To calculate the amount of protein that is needed for the daily allowance for a diet, you need to multiply 2.5 g for each kg of weight. Exceeding the indicator is not recommended. All "forbidden" foods (flour, sweets, spices, smoked meats) should not be consumed. There should be a refusal from alcohol, large portions at the main meals.

Meal plan - three main and two intermediate meals. Can I have soy sauce? Yes, if in moderation and only so that products without salt are more attractive in taste.

How much can you lose with this method of losing weight? If you choose a menu for weight loss for 7 days, then not much. Celebrities use it for a longer period, so that without any serious consequences (possibility of breakdowns, poor health).

It is not dangerous for the body, recipes without salt are enough to make the menu varied. And with prolonged use, it can have a therapeutic effect on the body. It can often be administered if you suspect a set of extra pounds.

Ducan's diet

One example of an effective diet that also advocates meals without salt. Many women find pros and cons in it, but after learning how much they can lose weight, they decide on this method.

The philosophy of the weight loss method consists of certain stages that last a certain number of days (depending on how much weight it is preferable to lose).

There is a protein-free part, followed by a stage that allows unlimited protein intake. Meat, sauce, cereals, seasonings without salt are a priority, but you can refuse it partially. Refers to the hyposalt type of diets. For hypertension, the menu for a week limits the use of sodium chloride or the use of dietary salt.

There are many recipes for dishes for every day that diversify the table, but at the same time allow you to stick to this unusual diet. There are even days when you can indulge.

General requirements - do not eat what harms the figure: sweet, starchy foods, alcohol, fatty and too spicy foods. The menu for a week for weight loss should not limit the variety of products. The more varied the better. And the menu for the month as a result should contain different types of cereals, vegetables, meat, fruits.

Results: before and after photos

The harm or benefit of the diet is a rhetorical question. Many days with a varied daily menu will fly by very easily and lead to the goal of losing weight. Why suffer from hunger? You can simply choose the optimal diet for yourself. Many have lost weight thanks to a salt-free diet.

Women achieve no less amazing results.

Whatever diet is chosen, the main thing is that it is not a burden and does not violate inner harmony. If the diet brings torment and at this moment there are unpleasant sensations, pain in the stomach, indigestion - you should contact a specialist and stop it.

Man is accustomed to eating salt. And it is right. Many life processes in the body require the presence of sodium chloride. But practice shows that the necessary and useful amount is exceeded dozens of times and becomes disease-causing. Excess salt enters the body with

canned food;
flour products;
juices and sauces;
semi-finished products;
sausages and salads.

Sometimes, instead of the required 3-5 grams per day, a person consumes 30-40 g.

In this case, salt turns from an assistant into an enemy. And it is quite justified to fight it in the form of restriction of eating or complete refusal for a certain period of time.

Indications and contraindications

Those who practiced diets with salt restrictions achieved not only significant weight loss, but also healing of the body:

quick recovery after dehydration;
normalization of metabolism;
reduce swelling and normalize kidney function;
restoration of the proper functioning of the stomach and rectum;
help the musculoskeletal system in strengthening bones;
removal of slags.

A diet is recommended for people suffering from obesity, high blood pressure, prone to edema. But salt-free nutrition is a good shake-up for the body, so you need to weigh the pros and cons. In case of chronic diseases in the stage of their exacerbation, it is recommended to consult with doctors.

Varieties of salt-free diets

You can start cleansing your body with one-day diets. Its rules are simple:

cook dishes without additional salting and best of all for a couple;
exclude any salinity and smoked products, alcohol;
food intake divided into small quantities;
eat at short intervals;
replace salt with dried and ground garlic, seaweed;
compensate for a small amount of solid food with a large amount of water (from 1.5 to 3 liters).

Please note that it is more useful to choose not boiled water, but structured, purified or mineral, but without gas.

Lemon can be added as a salt substitute.

Such a one-day, non-strict diet can be observed not one, but several days. All the main familiar foods are preserved in the diet, but some rules and restrictions are added:

do not eat after 18-00;
one serving should weigh 250-300 grams;
the interval between meals is about 3 hours;
Carbohydrates and fruits should be consumed in the first half of the day.

And the third type of diet, developed and tested for the first time in Japanese clinics, for which it received the name "Japanese diet for 14 days." To maintain such a diet is not very easy, but the results will exceed the wildest expectations.

The psychological effect

In any diet, it is very important how seriously you approached the intention to bring your body back to normal. The decision must be conscious and firm. This is especially true of the Japanese diet, since changes in the body begin to occur quite quickly, and significant and serious, and interrupting them often means harming yourself instead of benefiting. That is why it has the epithets "strict" or "hard".

Keep a diary, mark your daily weight loss on a wall calendar, remove everything from the refrigerator in advance that can tempt and annoy you, put more mirrors in front of the place in the kitchen where you eat.

Someone can help the method of collective weight loss. If several good friends go on a diet at once, and maybe the whole family, then the spirit of competition will support and help you not to leave such a diet and get to the finish line as a winner.

Menu for 14 days

So, all doubts are cast aside. The mood is fighting and beautiful! The night before, you had a poor dinner. You can salads, fruits. Try to reduce the amount of salt in your meals the day before. Forget alcohol! It does not exist for you all two weeks, if you want a wasp waist and a sea of admiring male looks.

Tip: print out the sign and hang it in a visible place. So you will see what food to buy for the next day of the diet and do not confuse anything. Even if it seems that there will be no big trouble to replace something of the above with a similar one, do not give in. The diet is very precisely balanced and to deviate from the list means to reduce the effectiveness.

days	Great morning drink	long-awaited daily diet	Light evening snack
The first	Coffee
Second			Meat 150 g, a glass of any fermented milk product (kefir, low-fat fermented baked milk, curdled milk or unsweetened yogurt)
Third	Coffee, bread
Fourth	Coffee
Fifth			Fruit
Sixth	Coffee
Seventh	Tea	Meat, fruits	Borrow evening meal items from any variation of previous days except day 3
Eighth	Coffee	Half (300-400 g) boiled chicken, coleslaw with butter or coleslaw with carrots and butter of your choice	Carrot salad (raw, grated) with the addition of a spoonful of vegetable oil
Ninth	Salad (shredded carrots) flavored with lemon juice	Fish 200 g, tomato juice (ideally - not purchased, but squeezed on the spot) or a large ripe tomato	Fruit
Tenth	Coffee	Two large boiled carrots, hard cheese (it is better to grate these 15 grams along with carrots), raw egg, fruit	Fruit only (eg 2 apples or 3-4 tangerines)
Eleventh	Coffee, bread	Zucchini (usually taken young, small size 2-3 pieces), fried in vegetable oil	2 eggs, cabbage salad with butter, meat 200 g
Twelfth	Coffee, toast, a small cracker or a slice of rye bread	Fish 200 g, coleslaw with butter	Meat 150 g, A glass of any fermented milk product (kefir, low-fat fermented baked milk, curdled milk or unsweetened yogurt
Thirteenth	Coffee	Tomato juice (1 cup), coleslaw and butter, eggs (2 pcs.)	Fish 200 g, coleslaw and butter

The last day is considered a gradual transition to regular food, but it is recommended to introduce salt literally by the gram.

Nutrition Tips:

The main product that will naturally change your body for the better is cabbage. Ordinary. White-headed. In some cases, it is allowed to eat colored. The main salad is finely chopped cabbage flavored with a spoonful of vegetable oil. You can take sunflower, useful olive and even flaxseed. It is allowed to slightly boil the cabbage for the softness of the salad. In some diets, short stewing in a pan is allowed. But animal fats are strictly forbidden to be added for all 14 days! Only vegetable oil.
The main product of the diet is cabbage
Cabbage salad can be eaten without restriction, since saturation with a dish without salt comes pretty quickly.
Remember that coffee must be real and freshly brewed. Insoluble surrogate. Real black. Without milk and sugar.
Green tea is better. Definitely sugar free. Don't like green? It will not be a crime to brew a mug of black. But green will give more impressive results.
Eggs are hard-boiled.
A small piece of any fish can be boiled or baked in the oven.
Among the varieties of meat, it is desirable to choose beef. Of the heat treatments, boiling in a small amount of water or steam is preferable. Taste and benefits will increase when baked in foil.
You can choose any fruit, except for the champions in the amount of sugar - bananas and grapes, for example, apples.
Green tea is better. Definitely sugar free.
Cabbage plays a special role in the diet. Cabbage salad can be eaten without restriction, since saturation with a dish without salt comes pretty quickly. Cabbage can be lightly boiled.
If you survived all 14 days, and followed all the recommendations and requirements, then you certainly should not nullify all heroic efforts and throw a feast. The transition from a diet to a regular diet should be smooth, introduce into the diet those foods that you have been deprived of in two weeks, gradually.
Be sure to add salt. But do not exceed the norm (approximately one teaspoon per day). But sweet, fatty, carbonated, processed into semi-finished products - leave in the past forever.

The main difference between this diet and any other lies in its name. The recommendation to reduce the amount of salt and spices consumed can be found in many weight loss schemes. But we are mainly talking about short and strict diets, designed for no more than 2 weeks and promising their adherents significant weight loss, regardless of the “starting” weight.

Diet models designed for longer use or even simply claiming to be complete do not contain a requirement to limit salt or completely abandon it, because in reality we are talking about a simple, but unsafe for the body, technique that allows you to speed up the visual (that is, not the actual ) weight loss.

It is not true to say that sodium chloride, more commonly known as table salt, retains water in body tissues. In fact, it and kidney antidiuretic hormone (ADH for short) are the two main means of retaining and evenly distributing fluid in the body.

Water forms the basis of our blood, lymph, intracellular fluid and cerebrospinal fluid (purified lymph) in the spinal canal, as well as the ventricles of the brain. Salt ensures its uniform distribution in cells of all types, but especially fat cells, since they are best adapted to its accumulation. Accordingly, the rejection of salt soon leads to the "drying" of fat masses.

Positive sides

When switching to a salt-free diet, fat in our problem areas loses friability, “blown away” visually. The arrow on the scales also shows a decrease in body weight. But in reality, we are not so much losing weight as "drying" because the tissues lose their ability to retain water. On the one hand, it's not that bad. What allows us to lose "extra" water?

deceive yourself

The apparent improvement in proportions, obtained with almost no effort, is very inspiring to continue the diet. This is important for everyone who is overweight, since the relationship between its presence and psychological problems (in particular, cravings to “stick” stress, etc.) has already been proven.

Of course, it can also be the result of an endocrine disorder (for example, diabetes mellitus), but in this case, any diet, including salt-free diets, is contraindicated for the patient. And for people with a purely psychological dependence on food, the main task is not to break loose in the very first days of the diet. And a deceptively quick/easy result motivates you to do this better than any self-persuasion.

Lower blood pressure

Excess fluid in the tissues gives rise to pressure, because in this case, excess water has nowhere to go from the bloodstream. And when the fat cells lose part of the fluid, water, on the contrary, leaves from there in order to restore balance. This allows you to reduce the symptoms of hypertension in cardiovascular diseases;

Make it easier for the kidneys

Normally, they are busy continuously filtering blood from components to be removed and excess fluid (after all, its excess in the bloodstream is dangerous for blood vessels). Once one of these problems resolves itself, the kidneys get the opportunity to "rest" from some of their duties.

Negative sides of a salt-free diet

But, of course, there are more negative sides to a salt-free diet, because some of its outwardly positive effects, which we described above, also have their own negative component. For example, the same "rest" for the kidneys: if it drags on or becomes too sharp, it will be more harmful to them than useful.

Episodes of dehydration, when the kidneys simply have nothing to filter for half a day or longer, have never led to their recovery. On the contrary, after 6-8 hours of forced "downtime" they begin to hurt. The reason is that due to the high pressure of the blood inside their parenchyma, its increased viscosity prevents it from passing normally through the vessels in this area, and the case may end in collapse.

Similarly, with pressure: it is good if the patient has it really elevated (he is hypertensive). If it is normal or, even more so, below the norm, the result of its additional decrease may not be as pleasant as we would like ... And, in addition, among the negative consequences of a salt-free diet are:

Dryness of the skin, an increase in the number of new wrinkles and the deepening of old ones. Everything is explained simply: the skin, especially its epithelium, also needs water. She is the key to her fresh and elastic look. Meanwhile, the epithelium easily releases water into the environment (especially in the sun and dry air). But it is much more difficult for him to replenish the wasted reserves, because he is formed by horny cells, the metabolism in which is one of the slowest in the body;
Increased risk of thrombosis. Of course, because of the thickening of the blood;
Deterioration of peripheral circulation. That is, the expansion of the capillary "cyanotic mesh" on the face and legs, if it was already there, slowing down the regeneration of limb tissues, venous congestion;
Increasing thirst. When this symptom appears, the “rest” for the kidneys ends, turning into an increased load on them. The fact is that when we start drinking, but still refuse to add salt to food, the absorbed water does not satisfy the need for it and does not linger in the body. It enters through the mouth and immediately exits from the opposite side, so to speak, almost without delay. Thus, if we drink enough fluids during a salt-free diet, this at least guarantees us against kidney problems caused by acute dehydration. But instead of lowering the load on them, we thereby also increase it.

Who should use

So, this move with the accelerated removal of excess and not even excess fluid from the body allows you to simulate weight loss. But in itself, of course, it will not save us from extra kilos. In addition, we must remember that the times when salt was considered the “white death” are long gone and are unlikely to return.

The fact is that experiments with a long (more than a week) and complete rejection of sodium chloride end in the appearance of irresistible edema of the extremities, even in those who normally do not suffer from them. That is, the rapid removal of fluid and the "drying out" of all body tissues is only the first stage, followed by a complete loss of their ability to distribute fluid evenly.

This is already an obviously pathological condition, which at one time forced medicine to recognize the assertion that table salt is unhealthy. And when it was precisely established that the spike-like growths in the joints and the crystalline “impregnation” in atheromatous plaques on the walls of the vessels are not sodium chloride at all, but calcium salts, this myth, widespread by science itself, was finally canceled.

Currently, doctors advise to reduce daily salt intake to a minimum only for patients who are contraindicated in the normal fluid content in the bloodstream and tissues - those suffering from hypertension, coronary artery disease, and renal failure. Everyone else can and should salt food to taste, without restrictions. And since it is already known for sure that after a week of a salt-free diet, we will have more claims to it than to any other (swollen legs are clearly not the “beauty standard” that we strive for), its use even for 2 weeks is problematic .

Thus, a salt-free diet cannot be calculated for more than 5-7 days, and theoretically it can be suitable:

hypertensive patients;
persons with significant and, moreover, loose fat deposits;
persons prone to edema (including due to kidney problems and cardiovascular pathologies);
those who suffer from reduced blood clotting;
hydrocephalus.

To whom the diet is contraindicated

Like any other, a salt-free diet is strictly contraindicated for anyone whose excess weight is due to diseases of the endocrine system - diabetes mellitus, hormonal imbalance, and so on. In addition, it should never be used for:

nephritis, pyelonephritis, cystitis and urolithiasis;
pregnancy (at any time);
hemorrhoids, varicose veins, rosacea, a tendency to thrombosis (especially with a history of its episodes);
air temperature above 25 0 С;
hypotension and predisposition to it.

Limited and after consultation with a doctor, a salt-free diet can be used during breastfeeding (though with the risk of reducing the volume of milk synthesized by the mammary glands), in the presence of gallstones, in early spring, autumn and winter. Its variants with minimal restrictions in the diet itself (that is, in fact, the rejection of one salt) may be compatible with polyposis, gastritis and peptic ulcer of the stomach / intestines.

Rules for compiling a daily menu

So, as we have already understood, the rejection of salt is not so much an independent diet, but an “additive” to any other diet, which allows you to speed up and improve its results externally. This is not true weight loss, but only its appearance. But in some cases (say, when you need to lose weight by a certain date), even it can come in handy. At the same time, a completely salt-free diet cannot be kept for a long time - only the first 5-7 days of the diet, after which we will begin to “swell” not from overeating, but from progressive edema. Therefore, the general rules for the temporary rejection of salt are as follows.

A salt-free diet can be planned for no more than a week, since then the result will cease to suit us. But this solution will give us the most noticeable and fastest result (on average, 5 days are enough to “dry out” the fat masses with a complete failure).

You can replace salt in food:

rosemary;
garlic;
basil;
dill;
parsley;
lemon juice;
oregano;
thyme;
curry.

All of these spices add a salty, bright and spicy taste to dishes, smoothing the transition to bland food - especially for those who in everyday life have a habit of oversalting food.

Restrictions on the amount and composition of food consumed per day depend on the diet with which we combine the rejection of salt. In the mildest version, we should:

avoid all foods containing sugar and starch, including mashed potatoes, sausage and tea with sugar:
completely abandon bread - both white and black;
oil to use to taste, any, albeit creamy;
completely remove from the diet not only semi-finished meat products, but also mayonnaise, ketchup, yogurt, sour cream, processed cheese, leaving only hard cheese, milk, kefir, ryazhenka and other unsweetened drinks;
the total mass eaten per day should not exceed 1.5 kg of food;
it is better to eat fractionally, 6-7 times a day, in portions of 200 gr. Each serving can contain any dishes, but the total number of products that they consist of should not exceed 3.

The most stringent version of the restrictions usually contain the so-called. mono-diets. They can only:

eat up to 500 g of one product per day - buckwheat porridge, dark chocolate, boiled chicken, cottage cheese, etc .;
and drink the selected product with only one type of drink - kefir, water, broth, soda, coffee, etc.

From the point of view of the peculiarities of the functioning of the metabolic system in such conditions, it does not matter what kind of food and drink it will be - even pasta with soda, if only without oil and salt, since we will even lose weight on them. However, sticking to any of the mono-diets for more than a week means inflicting an irreparable blow to the liver, kidneys and cerebral cortex. And also guarantee yourself a doubling of excess fat mass over the next six months.

Prohibited Products

For the entire period of observance of the Japanese diet, the following are prohibited:

animal fats (excluding those found in prescribed foods);
sugar and honey (including as additives to coffee);
bread, pasta, other flour products (except when their use is prescribed in the menu for the day);
confectionery products, including chocolate, marmalade and other flourless varieties thereof;
alcoholic drinks, including low-alcohol and national ones - beer, kvass, etc.;
cereals - all without exception, including rice;
dairy and sour-milk products, with the exception of hard cheese (however, we can afford it, too, far from the first days of the diet);
sauces - ketchup, mayonnaise, tomato paste, sour cream, etc.

In the first week, it is also forbidden to consume salt and any products containing it by definition - salted and pickled vegetables, mineral water if it contains sodium chloride, salted tomato juice. Meals during the Japanese diet should be three times a day, afternoon snacks are not provided for in it. But you should not expect large portions from it - up to 500 g of total weight maximum. At the same time, her fans claim that she is not hungry - that is, she gives moderate satiety due to protein saturation.

Menu for 7 days

Day 1

The diet begins only with a cup of natural brewed coffee for breakfast. If there are contraindications, it is permissible to replace it with instant coffee or chicory drink.
For lunch, you need to eat 2 hard-boiled eggs (together with yolks, without mayonnaise), as well as a maximum of 250 g of shredded white cabbage with a tablespoon of sunflower oil. Finish the meal with a portion of fresh tomato juice or eat it with a large tomato (of course, not pickled).
Dinner consists of 300 g of boiled or fried fish of any variety with a minimum of vegetable oil, with 200-250 g of the same as for lunch, slaw salad with a tablespoon of sunflower oil.

Day 2

The morning begins, again, with a cup of coffee, but this time with a cracker weighing about 20 g.
For lunch, you can cook about 400 g (or less) of fish by frying it in a minimum of refined sunflower oil or by boiling it. Salt and / or pepper it should not be. A tandem with fish is formed by 200 g of shredded white cabbage already familiar to us with a tablespoon of vegetable oil. That is, we repeat the same menu that we had for dinner on the first day.
Dinner of the second day consists of 200 g of boiled beef without salt and spices, as well as a glass of kefir of any desired fat content.

Day 3

For breakfast, you can only drink a cup of coffee or its equivalent (in the presence of cardiovascular diseases).
For lunch, it is allowed to eat 1 raw egg and 3 large carrots, steamed or boiled, with 1 tbsp. a spoonful of vegetable oil.
For dinner, you should eat 5-6 fresh apples.

Day 4

It starts again with one coffee or its analogues acceptable for us without the addition of sugar and cream.
For lunch, it is offered in vegetable oil and eat 1 large parsnip or parsley root fried in oil and 5-6 ripe apples.
Dinner should also consist of fresh fruits in any combination, up to half a kilogram.

Day 5

For breakfast, instead of the already familiar cup of coffee, you need to eat 1 larger raw carrot, sprinkled with lemon juice.
But for lunch, you can cook as much as a pound of any fish by boiling it, steaming it, or frying it in a minimum amount of vegetable oil. It is supposed to be washed down with a portion of fresh tomato juice. It is permissible to replace it with 1-2 whole tomatoes.
Dinner is again formed by fruits alone - in any combination, up to 500 g.

Day 6

Breakfast is again limited to one cup of coffee or its health-allowed equivalent.
For lunch, you need to boil 500 g of chicken fillet or breast and cook up to 250 g of slaw.
For dinner, we are supposed to eat 2 hard-boiled eggs and “bite” them with 200 g of freshly grated carrots with a tablespoon of vegetable oil.

Day 7

Contrary to custom, by the end of this week we are ordered not coffee, but tea for breakfast - still without sugar.
For lunch, we will eat 200 g of beef / veal (fresh, boiled or steamed) and eat it with fruit in a maximum of 400 g.
For dinner, you can choose any of the dinners of the days already passed, with the exception of the menu of the 3rd day.

Completion of the salt-free diet and transition to the previous diet

It is very easy to end a salt-free diet - for this you just need to start again using up to 1 dessert (and after - a teaspoon) of salt per day. Other measures to maintain the achieved weight at least for a while here will depend on the main diet, thanks to which we got rid of not water, but fat reserves.

The most important rule in such cases is to increase the volume and calorie content of the food eaten per day by only 1/3 of the one that we had on the diet.
Needless to say, more than 100g. on the day of any sweets, including “healthy” chocolate, and bread, including rye, will return the lost kilograms to us over the next 3-4 days (the tougher the diet was, the faster this will happen).
The total calorie content of food and the volume of servings should be increased by a third another 1-2 times, making an interval of 2 weeks between each increase.

At the same time, the final volume and nutritional value of what we eat per day should in no case be equal to those before the diet. The reason why we can’t eat as much as before is obvious: on the previous diet, we gained a lot of extra kilos, so returning to it will inevitably end the same. Therefore, the old diet will become available to us again only on one condition: if from now on we will engage in any desired sport, and, very seriously, with training at least every other day.