The content of the article
Table salt is useful and needed by the body. This component is part of all cells and maintains water balance in them. However, the abuse of “salty” contributes to fluid retention in the intercellular space, leads to edema, increased pressure, threatens the development of osteochondrosis, makes it work to wear the kidneys, heart, and often causes glomerulonephritis, heart attack and hypertension.
For an adult without chronic problems, the daily norm is 5 g - about one small spoon without a slide. Most of the people, eating improperly, significantly overestimate this norm. A proper diet with a limited amount of salt restores the water-salt balance, eliminates excess ballast, rejuvenates, relieves the body of toxins, improves metabolism.
Basic rules
A fresh diet stops the deposition of cellulite by removing excess fluid from the tissues and speeds up metabolism. Choosing this option for weight loss, we adhere to six recommendations, so as not to harm the work of internal organs.
- Duration. The salt-free diet for weight loss should last a maximum of 15 days. Refusal from salting food for a long time, on the contrary, can cause side effects: disrupt the electrolyte balance, digestion, provide weakness and dehydration.
- Adding salt. For those who find it difficult to join the "fresh" mode, in the first days it is allowed to slightly add salt to the food, but not in the process, but after preparing the dish.
- Fractional nutrition. Eating is carried out in small portions, weighing no more than 100-150 g, five to six times a day. After 19:00, eating is prohibited. Fruits and cereals can be eaten until 16:00. Athletes are allowed to increase the portion by 50-100 g, subject to intense physical exertion. It is recommended to end the meal with a slight sense of hunger.
- Fluid intake. A day should drink from 1.5 to 3 liters of purified water. Alcohol is excluded.
- Bread. As an exception, up to 200 g per day of salt-free bread products are allowed.
- Seasonings. Spices and oil are allowed to be added to cooked dishes.
The attached product table indicates the permitted ingredients and those that should not be used categorically.
Table - List of Prohibited and Recommended Products for a Fresh Diet
| Featured | Forbidden |
|---|---|
| - Seafood; - lean meat; - fruits and berries (except for watermelons, grapes, mangoes, bananas); - raw and baked vegetables (except potatoes); - dairy products; - home dried fruits | - Smoked meats; - fried and greasy; - acute; - pickles and marinades; - fish and meat broth; - pastry baking |
Salt-free diet for weight loss: 4 options
Nutritionists have developed several types of salt-free diets that differ in product types and duration.The diet can be thought out independently, the main thing is to provide a calorie menu 30-40% less than the usual diet, remove salt and taboo foods.
For 14 days
A two-week fresh meal is very effective. It will not only help to decrease in volume, but also cleanse you of toxins, remove puffiness, and speed up metabolism. Tea of green varieties without sugar is allowed to drink as much as you like, vegetables for salads to choose to taste, seasoning olive oiland remove only watermelon, grapes, bananas from fruits. Subject to compliance with the rules, the results of a salt-free diet will pleasantly surprise you - the “plumb” will be 7-10 kg!
An indicative list of the daily diet is set out in the table. Diet can be reduced by 7 days. When choosing the full option on the menu from the eighth day, completely repeat.
Table - 14-day salt-free diet menu
| Day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | - Carrot and apple salad 200 g; - boiled egg; - unsweetened coffee 150 ml | - Boiled chicken fillet 100 g; - vegetable soup 250 ml; - kefir 200 ml | - Steam fish 200 g; - fresh coleslaw 150 g |
| 2 | - Cracker rye; - unsweetened coffee 150 ml | - Boiled veal 200 g; - kefir 200 ml | - Cottage cheese 200 g; - white cabbage salad 150 g |
| 3 | - 2 apples; - unsweetened coffee 150 ml | - Boiled fish 200 g; - tomato salad with herbs 150 g; - green tea | - 2 apples; - kefir 200 ml |
| 4 | - Boiled egg; - coffee or tea unsweetened 150 ml | - Boiled chicken fillet 100 g; - vegetable salad with herbs 250 g | - Fruits up to 500 g |
| 5 | - Carrots, grated with lemon juice 200 g; - coffee or tea unsweetened | - Steamed tuna 250 g; - tomato juice 200 ml | - Boiled egg 2 pieces; - carrot and cabbage salad 200 g |
| 6 | - Cracker rye; - unsweetened coffee or tea | - Boiled chicken breast 100 g; - carrot and cabbage salad 200 g | - Boiled fish 250 g; - fresh vegetable salad 150 g |
| 7 | - Coffee or tea without sugar | - Boiled veal 200 g; - fruits up to 500 g | - Cottage cheese 200 g; - fruits up to 500 g; - green tea |
Another variant of fractional nutrition for two weeks involves the use of identical products every three days:
- 1-3 - 500 g of boiled meat of low-fat varieties divided into six to eight servings and eat at regular intervals;
- 4-6 - use 500 g of boiled or steam cod according to the same principle as meat in the early days;
- 7-9 - porridge to choose from: rice, barley, buckwheat, you can include low-fat milk;
- 10-12 - raw or baked vegetables, excluding potatoes, up to 3 kg per day;
- 13-14 - consumption of fruits up to 2 kg per day (grapes and bananas are not taken).
Protein
A protein-free salt-free diet is a good option for beginners, but there may be consequences, so you should take it with caution. Great for athletes or people with an active lifestyle. The greatest effect is achieved with regular sports training. Hunger is almost absent, since protein food is digested for several hours. Reviews about the salt-free diet from losing weight promise a plumb of 5-9 kg in a couple of weeks.
The diet provides for at least six meals a day with the same interval of time. The first intake invariably involves coffee or tea to choose from, of course, without sugar. The table shows the options for the remaining meals for the entire period.
Table - Detailed menu for a protein fresh diet with photos
| Day | 2 breakfast | Dinner | High tea | 1 dinner | 2 dinner |
|---|---|---|---|---|---|
| 1 | - 1 egg; - 150 g of fresh cabbage salad | - 100 g of boiled chicken; - 100 g rice porridge | - 150-200 g of cottage cheese | - 100 g of salad from any vegetables; - 100 g steamed cod | - 200 ml tomato juice |
| 2 | - 150 g of Beijing salad; - 1 rye cracker | - 100 g of cod per pair; - 100 g of boiled rice | - 300 g of tomato salad with olive oil | - 200 g boiled veal | - 200 ml of kefir |
| 3 | - 1 egg; - 1 apple | - 1 egg; - 200 g carrot salad with olive oil | - 300 g vegetable salad with olive oil | - 200 g of cooked lean meat | - 200 ml of kefir |
| 4 | - 1 egg; - 50 g soft cheese | - 300 g of baked vegetables | - 200 g of tomato salad with olive oil | - 200 ml fresh apple | |
| 5 | - 150 g of fresh vegetable salad | - 150 g of steam cod; - 50 g of boiled rice | - 150 g carrot salad | - 1 apple | - 200 ml tomato juice |
| 6 | - 1 egg; - 150 g of salad from any vegetables | - 100 g of chicken; - 50 g of rice porridge | - 150 g tomato salad | - 1 egg; - 150 g grated carrot salad with olive oil | - 200 ml of kefir |
| 7 | - Large orange | - 200 g lean meat | - 200 g low-fat cottage cheese | - 250 g of fresh salad with herbs | - 200 ml of kefir |
| 8 | - An Apple | - 150 g of boiled chicken; - 100 g of buckwheat porridge | - 50 g of cheese | - 250 g vegetable salad | - Tea, kefir - to choose from |
| 9 | - 200 g of Beijing salad | - 150 g of boiled chicken; - 50 g of rice | - 150 g carrot salad | - 2 eggs | - Tea, kefir - to choose from |
| 10 | - 200 g tomato salad | - 150 g of steam cod; - 50 g of rice | - 200 ml tomato juice | ||
| 11 | - 1 boiled egg | - 200 g of fresh vegetables with butter | - 50 g unsalted cheese | - 2 kiwi | - Tea, kefir - to choose from |
| 12 | - 1 apple | - 150 g of boiled meat; - 50 g of boiled rice | - 150 g cabbage salad with herbs | - 2 eggs | - Tea, kefir - to choose from |
| 13 | - 200 g of vegetable salad | - 150 g of boiled veal; - 50 g of rice, oatmeal or buckwheat | - 200 ml of fresh orange | - 100 g of boiled cod; - 50 g of rice porridge | - Tea, kefir - to choose from |
| 14 | - 150 g of cottage cheese | - 150 g of steam cod; - 50 g of white rice | - 150 g tomato salad | - 2 eggs | - 200 ml tomato juice |
Chinese
Unlike the previous one, the Chinese salt-free diet is quite tough and "hungry." The purpose of the diet is to rebuild the metabolic processes in the body. It is strictly forbidden to replace products. If you move even a little away from the allowed menu, the maximum effect will not work. Those few who reach the end can “lose” 5 to 10 kg per cycle.
Every day for breakfast you get only black coffee without sugar. Seventh and 14 days - green tea, the only fifth day you can treat yourself to grated carrots seasoned with honey and lemon juice. A detailed menu is presented in the table. In the second week we repeat the first.
Table - Diet for Chinese salt-free diet
| Day | Dinner | Dinner |
|---|---|---|
| 1 | - Hard boiled egg 2 pieces; - fresh cabbage salad with olive oil 150 g; - tomato juice 200 ml | - Steam cod 150 g; - cabbage salad with any vegetable oil 150 g |
| 2 | - Steam cod 150 g; - Beijing cabbage salad 150 g | - Boiled veal 200 g; - low-fat kefir 200 ml |
| 3 | - 1 raw egg; - 2-3 boiled carrot seasoned with oil | - Apples 2-3 pieces |
| 4 | - Fried in oil parsley or parsnip root 150 g; - apple 1-2 pieces | - Hard boiled egg 2 pieces; - veal 200 g; - cabbage salad 150 g |
| 5 | - Cooked pollock 500 g; - tomato juice 200 ml | - Boiled cod 200 g; - cabbage salad with vegetable oil 150 g |
| 6 | - Chicken meat 500 g; - carrot or cabbage salad 150 g | - Hard boiled egg 2 pieces; - raw carrot salad 200 g |
| 7 | - Boiled veal 200 g; - any fruit up to 500 g | - Any dinner from the weekly ration, except 3 days |
Japanese
Very similar to Chinese japanese salt-free diet. The daily breakfast consists of natural coffee without additives. Seventh day - brewed green tea. In the second, third, 11 and 12 days, you can include rye crackers in the morning meal. The fourth and ninth day during breakfast, you need to eat one grated carrot, seasoned with lemon juice.
Before the start of the Japanese course, you should arrange a fasting day the day before, remove heavy and fatty foods from the diet in a week. The final result is 6-10 kg. The table will tell you the lunch and evening menu for both weeks.
Table - 14 Day Menu for Japanese Diet
| Day | Dinner | Dinner |
|---|---|---|
| 1 | - Egg 2 pieces; - boiled cabbage with olive oil 100 g; - tomato juice 200 ml | - Boiled cod 200 g |
| 2 | - Cabbage salad with olive oil 100 g; - boiled or baked cod 200 g | - Boiled veal 100 g; - sour milk (1%) 200 ml |
| 3 | - Baked or fried eggplant or zucchini 200 g | - Beef 200 g; - white cabbage salad 100 g; - egg 2 pieces |
| 4 | - Boiled, baked or fried cod 200 g; - tomato juice 200 ml | - Fruit any 200 g |
| 5 | - Boiled cod 200 g; - tomato juice 200 ml | - Fruit any 200 g |
| 6 | - Boiled chicken 200 g; - carrot and cabbage salad with olive oil 150 g | - 1 raw carrot; - egg 2 pieces |
| 7 | - Boiled veal 200 g | - Sour milk (1%) 200 ml |
| 8 | - Boiled cod 200 g; - tomato juice 200 ml | - Sour milk (1%) 200 ml |
| 9 | - Baked or fried eggplant or zucchini 200 g | - Boiled veal 100 g; - sour milk (1%) 200 ml |
| 10 | - 1 egg; - soft unsalted cheese 50 g; - raw carrot salad 150 g | - Fruit any 200 g |
| 11 | - Boiled, baked or fried cod 200 g; - tomato juice 200 ml | - Fruit any 200 g |
| 12 | - 200 g of cod; - Beijing salad with butter 150 g | - Boiled veal 100 g; - sour milk (1%) 200 ml |
| 13 | - Boiled chicken 200 g; - carrot and cabbage salad with olive oil 150 g | - Boiled cod 200 g |
| 14 | - 200 g of cod; - Beijing salad with butter 150 g | - Boiled lean meat 200 g; - fermented baked milk (1%) 0.2 l |
To whom it is contraindicated
It is not worth experimenting with a fresh diet to people engaged in hard physical work, as well as during the hot summer period. With sweating, a person loses a lot of this substance, but some of it is still necessary for the body to function properly. Any types of salt-free diets are contraindicated for people with serious chronic diseases. These include:
- problems with the heart and blood vessels;
- diseases of the liver, kidneys, excretory tracts;
- any problems with the digestive tract;
- cholesterol is higher than normal;
- allergic reactions.
In the absence of medical contraindications, you can safely try a diet without salt. Recipes for a salt-free diet are simple, and varieties of diets make it possible to choose the right option. At the end of the diet, it is important to cut back on fatty, starchy, and starchy foods. The right way out is the key to maintaining the result for many months.
Reviews: “The first day is difficult, and then it’s as if it was a knurled ...”
This is reality. Especially for people who are fat or visibly fat. At the Institute of Nutrition of the Russian Academy of Sciences in the late 80s, I treated obesity on a salt-free diet. Lose weight on average 10% by weight. And most of it - in the first 2 weeks.
Anna, https://onadiet.ru/bessolevaya-dieta-dlya-poxudeniya-menu
The salt-free diet is very suitable for my body. The first day is difficult, and then as it is on the thumb. For 14 days, weight is lost up to 8-10 kg. And then not typed. After a diet I eat normally and try not to add salt. I drink a lot of water and try to eat until 19.00. A great option for those who want to lose weight. The main thing is willpower and no concessions towards oneself. Good luck to all!
Alyona, http://www.woman.ru/health/diets/article/79676/
Not the easiest diet, but quite effective. I sat on salt-free, I managed to lose 8 kg irrevocably, in two weeks. I went into the diet as follows:
Within a week before the diet itself, I tried to reduce salt intake to the maximum, arranged a short unloading day in 3 days. The first days were not familiar. A week later, the result struck me - minus 5 kg and no apathy, decided on the second week. From 2 weeks, the attitude to salt remained the same, using some tips, began to add soy sauce, it became much more tolerant. I left the salt-free diet quite simply, gradually returning salt to the diet, but not in the previous quantities.
After 1 month I got on the scales - plus 1. The result of office sedentary work.Marinka, http://po-zhenski.ru/diety/bessolevaya-dieta-5-effektivnyx-variantov
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