Salt-free diet: recipes of delicious dishes

Today, many diets have been developed to reduce weight. The salt-free diet for weight loss is especially popular, as it does not require significant restrictions in the diet. Only salt is prohibited, with a strict regime it is completely excluded from the diet, and with a gentle one it is partially limited.

Table salt (sodium chloride) is a substance necessary for the normal functioning of the body. It is part of extracellular and intracellular fluids, tissues, takes part in metabolic processes, maintains acid-base balance. Excess salt leads to fluid retention in the body, causing edema, and inhibits metabolic processes.

The main goal of a salt-free diet is to restore the water-salt balance, normalize digestion processes and speed up metabolism. A diet without sodium chloride helps to get rid of extra centimeters on the waist, lose weight and rejuvenate the body.

Diet rules:

• Fractional diet (4-5 meals per day).
• The food consumed must not be salted.
• After eating, there should be a slight feeling of hunger.
• Maintaining water balance – 1.5-2 liters of clean water per day.

The diet should be dominated by vegetables and fruits, lean meats, fish, and poultry. Rye and wheat bread are allowed, but not more than 200 g per day. Soups with vegetable or weak fish broth will be useful. Dairy and fermented milk products should be low-fat, you can also eat eggs and butter. Of the drinks, it is better to give preference to green tea, herbal infusions and decoctions, compotes. Carbonated drinks and alcohol are contraindicated. Confectionery, sugar, smoked meats, pickled and salted products are prohibited.

It should also be taken into account that limiting NaCl in the diet has a number of contraindications that require medical permission to follow the diet:

• Increased physical activity.
• Heart failure.
• Hypertension, high blood pressure.
• Chronic inflammatory processes in the intestines and gastrointestinal tract.
• Rheumatism of the joints.

After the end of the diet, salt is gradually returned to the menu. In the future, it is necessary to adhere to its moderate use. The duration of the diet should not exceed 10-14 days. The process of losing weight does not occur as quickly as with radical diets. But despite this, it is highly effective and allows you to consolidate the result for a long time.

Japanese salt-free diet

Oddly enough, the Japanese diet has nothing to do with Japanese cuisine. It is named after the Japanese specialists who developed it. The essence of this diet is to limit salt and high-carbohydrate, fatty foods.

Nutritional features:

• Normalization of metabolic processes.
• Detoxification of the body.
• Getting rid of excess weight.
• A lasting result for 2-3 years with the correct exit and consolidation of the results.
• Duration up to 14 days.
• Taking multivitamin supplements.
• Fractional nutrition regimen with maintenance of water balance.

The Japanese salt-free diet requires a doctor's consultation, as it has contraindications: liver, kidney and gastrointestinal diseases, cardiovascular diseases, hypertension, endocrine pathologies, pregnancy and lactation, hypersensitivity to protein foods.

Before starting the diet, the body must be properly prepared. First of all, the psychological attitude is important. A week before starting it, switch to a light diet. Minimize the amount of bread, fatty, fried and salty foods in your diet. The last meal should be light and consist of vegetables or fruits.

The Japanese salt-free diet has several types, which differ in their duration:

• For 7 days.
• Classic version for 13 days.
• For 14 days.

When eating, give preference to natural products, eating them baked, boiled or stewed. Fatty meats, fish and poultry, hot and salty sauces, canned goods, marinades, confectionery, alcohol are prohibited. As an alternative to salt, you can use soy sauce, dried herbs and vegetables, fresh greens.

If you follow the diet correctly, you can lose 3 kg in a week, improve your metabolism and develop good habits. The correct exit from the limited diet is of great importance. Salt, like other products, is gradually introduced into the diet. At the same time, it is recommended to eat high-calorie foods in the first half of the day, and it is better not to overeat in the evening. To achieve good results, the diet should be combined with sports and an active lifestyle.

Malysheva's salt-free diet

Another popular diet with a limited sodium chloride content is the salt-free diet of Malysheva. Elena Malysheva is known in Russia as a doctor and TV presenter. Her development is based on proper nutrition, which promotes weight loss and health improvement.

Nutrition principles:

• 4-5 mandatory meals per day. Fasting is unacceptable, as the body switches to an economical mode of operation, storing a large amount of fat.
• A balanced breakfast is essential to energize you for the whole day.
• Calculation of the optimal caloric content of the diet taking into account age, weight, height and compliance with the drinking regime.
• A positive psychological attitude, adequate sleep and physical activity.
• Minimum amount of salt in the daily diet.
• Avoid fatty, fried, pickled, salted and smoked foods.

Based on the dietary recommendations offered by Malysheva, we can conclude that nutrition is aimed at developing healthy eating habits, strengthening the body and improving overall well-being. At the same time, the doctor does not insist on a complete rejection of salt, it is recommended to minimize its daily consumption or use substitute products.

Chinese salt-free diet

Nutrition aimed at restructuring metabolic processes, weight loss, accelerating metabolism and overall health improvement of the body is the Chinese salt-free diet. A specially designed diet cleanses the body of waste and toxins, reduces the stomach in volume. Strict recommendations imply daily caloric content - no more than 600 kcal.

Principles of the Chinese diet:

• Three mandatory meals a day, any snacks are prohibited.
• You need to drink 1.5-2 liters of still water every day.
• Salt is strictly prohibited, as it causes swelling by retaining fluid in the body.
• The products can be consumed boiled, baked, stewed, steamed or grilled.

Allowed products:

• Lean meat and poultry, sea fish, eggs.
• Vegetables and fruits, greens.
• Olive and vegetable oil.
• Lemon juice, natural honey.
• Green tea, brewed coffee, still mineral water.

Prohibited products:

• Salt, spices, herbs, sugar.
• Fresh bakery products.
• Sausages, fatty meats and poultry.
• Marinades, pickles, smoked products.
• Pasta.
• Confectionery, desserts.
• Alcoholic and carbonated drinks.

Before using the Chinese method of losing weight, you should take into account the presence of contraindications: diseases of the gastrointestinal tract, liver, kidneys, excretory system, cardiovascular pathologies. The diet is not recommended during the rehabilitation period after surgeries, during pregnancy and lactation, for children and elderly patients.

The duration of the diet should not exceed 7-10 days, since a longer low-calorie diet causes weakness, dizziness, and rapid fatigue. The correct exit from the diet is of no small importance, since during its observance the stomach has decreased in size. During the first week, it is recommended to eat according to the previous scheme with the addition of new products to the menu. It is better to expand the diet with fruits, vegetables, low-fat broths and soups.

To prevent the extra kilos from returning, you should increase your physical activity. You should repeat the Chinese salt-free diet no sooner than after 2-3 months. The results depend on the duration of the limited diet. On average, you can lose 3-5 kg in 10 days.

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Salt-free rice diet

Another popular method of combating excess weight is a rice diet with a limited amount of NaCl in the diet. This diet is suitable for people with chronic diseases, especially with gastrointestinal tract pathologies. Unpolished rice helps remove toxins, salt and excess fluid from the body, increases potassium levels.

Types of salt-free rice diet:

• Fasting day

A glass of rice is washed well and filled with water. The cereal is left to infuse for 3-6 hours, then it is washed well again and cooked until done. The resulting porridge is consumed throughout the day without adding salt. It is recommended to supplement the mono-diet with green tea, freshly squeezed juices, and water.

• 7 days

Every day you need to eat a glass of boiled rice, prepared according to the fasting day recipe. The daily portion is divided into several meals. Rice can be supplemented with a small amount of dairy and fermented milk products, lean meat, speckled, poultry. Vegetables, fruits, greens, vegetable oils are also suitable. Sweets, fresh pastries, coffee, alcohol, fried, fatty foods are prohibited.

• 40 days

With this diet option, you need to eat 500 g of boiled rice and 200 g of additional products (vegetables, fruits, lean meats and fish) daily. Multivitamin preparations are also recommended. The results of such a long-term salt-free diet depend on the individual characteristics of the body. Many patients note a weight loss of 5-10 kg.

To consolidate the results of rice unloading, it is very important to exit it correctly. To do this, it is recommended to gradually expand the diet, adding a little previously prohibited food. Regular physical exercise, complete rejection of alcohol and carbonated drinks will not be superfluous.

Protein salt-free diet

One of the effective methods of combating excess weight is a protein diet. It allows you to lose weight in a short period of time. The essence of the protein salt-free diet is the use of protein, that is, protein-rich food with minimal use of table salt.

The daily diet should be within 1200 kcal. It is necessary to drink at least 2 liters of water daily, as well as take a complex of vitamins and minerals.

Allowed products:

• Poultry meat (without skin, fat), fish and seafood.
• Offal.
• Lean veal, beef.
• Low-fat dairy products.
• Egg whites.
• Vegetables and unsweetened fruits.
• Cereals with a low glycemic index.

Contraindicated products:

• Semi-finished products, canned goods, pickles.
• Sweets, baked goods.
• Full-fat dairy products.
• Sweet and alcoholic drinks.
• Vegetables with high sugar and starch content.
• Sweet fruits.
• Coffee, strong tea, cocoa.

The optimal duration of a protein diet is 7 days, after which you should switch to a full diet for 4 months (this will prevent protein intoxication). After restoring the diet, you need to minimize simple carbohydrates and fats to maintain the results of the diet.

You should also consider the presence of contraindications: kidney and liver diseases, gastrointestinal problems, oncological pathologies, old age (risk of thrombosis). During the diet, blood pressure surges and exacerbation of chronic diseases are possible, so before carrying it out, you should consult with your doctor.

Salt-free diet for 7 days

One of the most common durations of a salt-free diet is 7 days. This time is enough to speed up metabolic processes in the body, improve overall well-being and develop a healthy eating habit.

Features of the 7-day salt-free diet:

• Effective weight loss.
• Acceleration of metabolic processes in the body.
• Elimination of swelling.
• Mandatory 3 meals a day.
• Standardized daily caloric intake.
• Contraindications: cardiovascular pathologies, old age, exacerbation of chronic diseases.

In order for the body to tolerate the salt restriction normally, it is necessary to properly prepare for the diet. A couple of days before the diet, it is necessary to remove fatty, fried, smoked and pickled foods, sweets from the diet. A menu rich in proteins, vegetables and fruits will be useful.

During the salt-free week, you can eat almost all foods, but they cannot be salted. Soy sauce, spices, dried and fresh herbs, citrus fruits, and vegetable oils are suitable as an alternative to this spice. The exit from the diet should be gradual. Gradually, the previously prohibited food is introduced into the diet and dishes are salted, without exceeding the daily norm of sodium chloride.

14 Day Salt Free Diet Menu

Salt enters the body in combination with various products, so even if we refuse this spice, we get a sufficient amount of NaCl. Temporary restriction of salt has a positive effect on well-being, improves metabolic processes, reduces swelling, normalizes the functioning of the kidneys and gastrointestinal tract. It promotes the removal of toxins, improves the condition of the musculoskeletal system and bones.

Most often, a 14-day diet is carried out for medical reasons. Basic principles of nutrition:

• With a strict diet, all dishes are prepared and consumed without salt. With a more moderate regime, seasoning is added to already prepared food, but in minimal quantities.
• Eat fractionally 4-5 times a day, in small portions. You need to finish eating with a slight feeling of hunger.
• Fatty, fried, smoked and pickled foods are prohibited. Refusal of such food facilitates the work of the gastrointestinal tract and improves digestion processes.
• Oil, herbs and other spices should be added to cooked food.

Let's look at an approximate menu for a salt-free diet for two weeks:

Days 1-3 – eat boiled chicken breast without fat and skin with vegetable salads and fruits. Drink kefir, warm water with lemon, green tea.

Days 4-6 – eat boiled, baked or steamed fish (no more than 500 g per day). Boiled rice and vegetables can be used as a side dish. For drinks, choose herbal decoctions, infusions, and purified water.

Day 7-10 – the next three days eat porridges on water (buckwheat, rice, pearl barley, oatmeal). Porridges can be seasoned with butter, milk, herbs, citrus juice. Boiled eggs and dairy products will be useful.

Days 11-12 – vegetable salads, boiled and baked vegetables (except potatoes), grilled. Cabbage salads seasoned with lemon juice and vegetable oil will be useful.

Day 13-14 – the last two days eat fruit, but no more than two kilograms per day (except bananas and grapes, as they contain a lot of sugar). Low-fat cottage cheese and kefir are also allowed. Don’t forget about water – at least 2 liters of water per day.

The above menu with the recommended sequence of products is aimed at accelerating and improving metabolic processes.

Salt-free diet recipes

To make the diet easy and tasty, there are many simple salt-free recipes that will perfectly diversify the Lenten diet:

1. Baked chicken breast.

• Chicken fillet – 1 pc.
• Bell pepper – 1 pc.
• Tomato – 1 pc.
• Red onion – 1 pc.
• Dill and parsley greens.
• Mozzarella or Adyghe cheese.

Wash the poultry fillet thoroughly and cut it to make a pocket. Cut the pepper into thin strips, the onion into half rings, the tomato into cubes, and chop the greens. Pour the chopped ingredients and grated cheese into the pocket. Put it in the oven for 20-30 minutes at 180-200°. 5 minutes before it is ready, grate the remaining cheese on top to get a golden cheese crust.

2. Lavash with cottage cheese and herbs.

• Thin lavash – 1 pc.
• Low-fat cottage cheese – 300 g.
• Garlic – 2-3 cloves.
• Dill, parsley.
• Plain yogurt or low-fat sour cream.

Chop the garlic and herbs, mix with cottage cheese and sour cream/yogurt. You should get a mass similar in consistency to thick sour cream. Put the lavash on the table and spread the cottage cheese evenly over it. Carefully roll it up, then wrap it in cling film. Put it in the refrigerator for 30 minutes, cut into portions.

3. Baked mackerel with herbs.

• Frozen mackerel – 1 pc.
• Parsley, dill, green onions.
• Lemon.
• Prunes – 30 g.

Defrost the mackerel, rinse, and remove the entrails. Rinse the prunes with warm water and dry with a paper towel. Cut the lemon into thin slices. Put a bunch of greens (removes bitterness and adds aroma to the dish), a couple of lemon slices, and some prunes in the belly of the fish. Make cuts on the sides of the mackerel and insert dried fruit into them. Wrap the fish in foil and put it in the oven for 30-40 minutes at 180°. As soon as the fish is baked, pour a little lemon juice over it and remove the greens.

4. Pumpkin pancakes.

• Pumpkin – 300 g.
• Rye flour – 100 g.
• Raisins – 20 g.
• Egg – 2 pcs.
• Cinnamon, nutmeg, dried ginger.

Bake the pumpkin in the oven, then chop it thoroughly, adding spices. Soak the raisins in warm water. Beat two chilled egg whites into a stiff foam and add flour to them, then pumpkin puree and yolks. Add raisins to the thick homogeneous mass. Pancakes should be baked in a frying pan with a non-stick coating without adding vegetable or butter. If you do not have such a frying pan, you can use the oven and a baking sheet with baking paper greased with butter. The finished dish should be drizzled with a little honey or fresh orange juice.

5. Salad with eggplants.

• Eggplants – 2-3 pcs.
• Egg – 2 pcs.
• Low-fat cheese – 20 g.
• Greens to taste.
• Dried oregano.
• Walnut – 10 g.

Wash the eggplants and cut into small thin slices. Drizzle with a little vegetable oil, sprinkle with oregano and microwave for 15-20 minutes at maximum power. Boil the eggs hard and cut into cubes. Grate the cheese. Add the chopped eggs, cheese, herbs and chopped nuts to the cooked and slightly cooled eggplants. Mix everything thoroughly, add a little lemon juice or a spoonful of low-fat sour cream/yogurt if necessary.

Soy sauce for a salt-free diet

Soy sauce is one of the main components of Asian cuisine. The sauce is liquid, dark in color and has a characteristic smell. It is an excellent substitute for salt for those who adhere to a diet with a limited amount of NaCl.

High-quality soy sauce is not only tasty, but also healthy. It contains micro and macroelements, vitamins, amino acids, and has aseptic properties. Soybeans are used to prepare the sauce. They are boiled until soft, and then mixed with flour from roasted wheat or barley grains. The resulting mixture is salted and sent for fermentation (from 40 days to 3 years). The color saturation and taste of the sauce depend on the duration of fermentation.

The finished product is used for dressing salads and main courses. It goes well with fish and meat, porridges, side dishes. During a diet, soy sauce should be consumed with caution, no more than 1-2 tablespoons per day.

What can I replace salt with on a salt-free diet?

To make the diet tasty and as easy to tolerate as possible, there are many safe salt substitutes.

• Seaweed is rich in useful micro and macroelements and has a salty taste. It can be added to soups, salads, eaten fresh, seasoned with oil.
• Garlic, ginger, horseradish, onion – have a strong aroma and bright taste. Can be used both fresh and dried, adding to various dishes.
• Lemon, cranberry, pomegranate, orange juice – give the dish a pleasant aroma and taste, and help compensate for the lack of sodium chloride.
• Dried vegetables and herbs – dried vegetables contain concentrated salt. This food additive improves the taste and allows you to diversify your diet. It is best to use dried tomatoes, bell peppers, and ground celery root.
• Dry nuts, seeds – sesame, hazelnuts, almonds, pistachios, walnuts, peanuts.
• Balsamic or apple cider vinegar, rice and wine vinegar.
• Soy sauce is one of the most worthy substitutes for salt. When choosing a sauce, you should give preference to a quality product with a minimum amount of sugar and preservatives.

Temporarily limiting salt intake allows you to experience the taste of familiar foods in a new way and give your body a break.