The menu of most diets involves minimal salt consumption or its complete absence. A food product in excess amounts retains moisture in the body and negatively affects the functioning of internal organs and systems. It is difficult to completely exclude spices from the diet, because... a small percentage of it is found in many products. But this amount is not enough to change the taste of the dish.
If you choose the right salt substitute for your diet, you can compensate for all the shortcomings of the menu and make the products pleasant to eat.
Lemon juice
As a source of acid, lemon juice (or lemon zest) acts similarly to salt, changing the taste and enhancing the aroma of a dish. The zest gives an even stronger citrus flavor. Lime has the same effect. Citrus fruits can be sprinkled or poured over cooked vegetables, used in salad dressings and marinades for meat and fish.
What to give up
The most difficult thing is the beginning. A person cannot get used to the taste of food. This is the reason for the weight loss effect. The average portion of food is reduced, and the person does not forbid himself to eat, he simply cannot persuade himself to eat another piece. Read the information on the packaging carefully. Bread, pasta and spices also contain salt. You should not eat any smoked meats or pickles. Any fast foods are also incompatible with this diet. You need to avoid the following products:
- Canned food.
- Ready salads.
- Juices.
- Sauces.
- Mayonnaise.
- Sausages.
- Marinades.
The simpler the prepared dishes, the better. This will make it easier for you to adhere to the basic rules of the diet.
Nutritional yeast
This is deactivated yeast in powder form. They have a savory, cheese-like taste that is suitable for pasta and grain products. The use of such yeast also has advantages for the body. The fiber in their composition helps reduce the risk of cardiovascular disorders.
Salt-free diet
In order for weight loss to take place without harm to health, it is necessary to include in your daily menu foods that contain all the vitamins, minerals, proteins, fats, and other substances necessary for the body.
The diet will be effective and useful only if you follow all the recommendations. You should drink at least 1.5 liters of water daily. Physical activity should be present, but in moderation. You should not overwork your body.
The essence
When on a diet, you should reduce your salt intake as much as possible.
This diet involves the complete exclusion of sodium chloride from the diet. The required percentage of this substance should be ingested only with products that contain natural salt.
To achieve the desired results, meals should be divided (5-6 times a day), and portions should be small. It is recommended to steam, stew, bake or boil food.
Most diets are designed to last a few days or weeks, but to improve your health, you should minimize your salt intake (or completely eliminate it) even after completing your weight loss program, provided that you replenish sodium chloride in your body with other foods.
Contraindications
If you do not disturb the mineral balance in the body, i.e. If you adhere to the recommended menu, the salt-free diet has a small list of contraindications.
It is not recommended to radically change your diet to lose weight:
- during exacerbation of chronic diseases;
- during the period of bearing a child;
- for hypertension;
- during a viral or bacterial infection;
- for severe pathologies of internal organs.
You should not go on a diet without a preliminary medical examination and consultation with a doctor.
Efficiency
With a salt-free diet, fluid is removed from the body, so it should be borne in mind that a large percentage of weight loss is not achieved by reducing the fat layer. In the first 7–10 days, the reduction in kilograms will be rapid, and then the weight loss process will slow down. This process is explained by the fact that fluid will be removed from the body within a week.
Further weight loss occurs due to the normalization of organ function, improvement of metabolic processes, removal of toxins, reduction in the number of calories consumed, etc.
According to reviews, a salt-free diet lasting 14–20 days helps to get rid of 5–7 kg.
Consequences
A diet that excludes salt from the diet can lead to an imbalance in the water balance in the body. It will compensate for the deficiency due to the salts that are found in bone tissue. The result of such processes will be an increase in skeletal fragility. But such violations occur only if the diet is chosen incorrectly, i.e. when there is not enough natural sodium chloride in foods.
Ground black pepper
Salt and pepper are a standard duo in every kitchen. And you can safely change one for another. Pepper goes well with soups, fried meats, pasta and many other dishes. It is able to reduce inflammation and symptoms of chronic diseases, and also fight cancer. You can also try white pepper or pepper blends.
The benefits and harms of salt for the body
Salt cannot be completely eliminated from the diet. In moderation it is beneficial. The World Health Organization has established that without harm to human health, the daily intake should be within 2–3 g.
If you completely exclude sodium chloride from your diet, this will lead to the following consequences:
- loss of appetite;
- increased fatigue;
- muscle weakness;
- convulsions;
- stomach cramps;
- increased gas formation in the intestines;
- dizziness;
- memory impairment;
- brittleness of hair and nails;
- dry skin;
- lowering blood pressure, etc.
If you abuse salt, the harm to the body will be as follows:
- swelling of the limbs and face;
- increased load on the kidneys and decreased performance;
- thirst;
- frequent urge to urinate;
- intraocular and intracranial pressure;
- increased blood pressure;
- hyperhidrosis;
- exacerbation of chronic diseases (for example, gout);
- increased excitability of the nervous system, etc.
Sodium chloride is beneficial only if it is consumed in a standardized manner. Thanks to salt in the body:
- metabolism is stabilized;
- the optimal fluid level is maintained;
- the acid-base balance is normalized;
- the required blood volume is maintained.
Apple vinegar
It has a sweet, tart taste. It can be used as a marinade for pork, added to salads, and poured over vegetables (for example, cabbage). It lowers cholesterol levels, reduces the risk of cardiovascular diseases and is an excellent salt substitute for hypertensive patients.
Sea kale
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Seaweed contains natural sea salt, fiber and a lot of iodine. Seaweed is usually eaten cooked, but it can easily be made into a tasty seasoning. Buy dry kelp at the pharmacy and grind it in a coffee grinder or mortar to a powder. Add this “salt” to vegetable salads or main courses. This way you will maintain your usual taste and saturate your body with useful substances.
Balsamic vinegar
Its taste is tart, pungent, and slightly sweet. It can also bring out the natural flavors of food. Use it in salad dressings, soups, stews, and marinades for meat and fish. If you simmer over low heat, you will increase the consistency and you can make a syrup that goes great with vegetables. A similar alternative is soy sauce.
Recipes
The following foods are allowed during the diet:
- beef;
- chicken;
- rabbit;
- skim milk and fermented milk products;
- sea fish;
- oatmeal, buckwheat and other porridges;
- dried fruits;
- soya beans;
- nuts;
- vegetable oil;
- green tea.
To prepare fish baked in foil you will need:
- salmon or trout fillet;
- lemon juice;
- bell pepper;
- dill seeds (or other herbs to taste).
Cuts are made in the fillet, covered with lemon slices, pepper is added, sprinkled with dill or other herbs, and then wrapped in foil and sent to the oven.
During the diet, you can prepare cold soup . The following ingredients will be required:
- radish;
- celery;
- garlic cloves;
- cucumber;
- tomato;
- low-fat kefir.
Tomatoes are doused with boiling water, peeled and crushed in a blender to obtain juice. Vegetables are finely chopped, poured with kefir and tomato.
To prepare a meat dish , you need:
- chicken fillet;
- parsley;
- cilantro;
- pepper;
- garlic;
- onion;
- vegetable oil;
- soy sauce.
The meat is infused in the marinade for 30 minutes and then baked in the oven.
Healthy and tasty will be dietary salad , which is prepared from:
- onions;
- zucchini;
- cabbage;
- cheese;
- parsley
The ingredients are crushed and seasoned with vegetable oil and vinegar.
To make your diet tasty, you can prepare dessert . It will require:
- carrot;
- raw chicken egg;
- vegetable oil;
- low-fat hard cheese;
- cinnamon.
Boil the carrots, add chicken yolk and grind until smooth in a blender. The dessert is placed in a mold. Beat the egg white until thick foam is obtained, mix it with cinnamon and place on top of the carrots.
Smoked paprika
The unusual taste of the “smoky” seasoning will decorate meat, potatoes, and sauce. At the same time, the substance capsaicin in paprika, according to research, can stop the development of cancer cells. It can also replace salt when losing weight, because capsaicin speeds up metabolism.
Ginger
The unusual spicy-sweet taste of ginger can easily replace salt. Finely chopped root can be mixed with potatoes, sauces, marinades, and added to soups and drinks. Moreover, the product has great benefits - for example, it helps relieve inflammation and muscle pain.
Garlic
Garlic has a bright taste and strong smell. It will completely satisfy your daily salt requirement. However, if you plan to actively communicate with others after lunch, it is better not to overuse fresh garlic. Replace it with dried or use garlic powder.
Still overdone? Chew a sprig of parsley or drink a glass of milk - they will neutralize bad breath.
Cinnamon
It has a sweetish taste, but can easily replace salt. Make sure of this by adding it to soups, tomato sauces, roasts, chicken or turkey marinades, and legume dishes. Just a pinch or a stick is enough - and a gorgeous aroma is guaranteed.
For taste
If you suddenly run out of salt at home or you decide to give it up altogether for certain reasons, you can add salt to your dishes when cooking using soy sauce. It contains sodium chloride, but the concentration is much lower. Do not buy soy sauce at a low price as it contains harmful substances. A product with a good quality natural composition will last you a long time. Add seasoning to meat and fish dishes, rice, boiled pasta, stewed vegetables, but don’t get carried away. Sauce can also add salt to food or overpower the flavor of the main ingredient.
Other cooks advise using garlic, onions and wild garlic in cooking. They add variety to the taste of food and are versatile, as they go well with both fish and meat. During cooking, an appetizing aroma can be heard, and during the meal there is no need to salt the food, since garlic or onion flavors interrupt this desire. Add wild garlic fresh or dried, there is no difference, it combines onion and garlic flavors, and the concentration of vitamin C and other useful elements in the greens is high.
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If you still miss the salty taste and soy sauce doesn't suit you, try replacing regular table salt with sea salt. This product can be purchased at pharmacies; it is not sold in stores. The crystals have a grayish tint, are slightly moist to the touch, and are large in shape. The composition of sea salt differs from ordinary salt in the variety of elements, so it is very useful for health, but only in moderation. Black salt has similar properties; it is sold in health food stores and also contains essential vitamins and minerals. To prepare it, rye flour and herbs are used.
Attention!
You cannot completely exclude salt from your daily diet; it is enough to consume it in limited quantities.
Sage
An herb with a flavor of citrus and eucalyptus. At the same time, the taste of both fresh and dried is quite strong. Perfect for stewed and fried vegetables, thick sauces, potatoes and risotto.
