Salt-free diet rules, permitted and prohibited foods. Menu options for 7 and 14 days. Real reviews and results of losing weight.
A salt-free diet is a diet with a limited amount of salt. It belongs to medical diets. In addition to health benefits, it is also effective for weight loss.
Features and rules of a salt-free diet
Salt-free diet or treatment table No. 7 was developed by physicians for medicinal purposes for people with obesity, hypertensive patients, patients with heart failure and prone to edema.
The benefits of a salt-free diet have been proven by research. It helps to remove excess fluid from the body, normalizes blood pressure and helps to cope with excess weight.
A salt-free diet for weight loss does not completely limit salt, but minimizes its consumption, including not only in its pure form, but also in other products. Sodium compounds help to remove accumulated calcium from the body, so you should not completely exclude salt from the diet.
The harm of a salt-free diet is dehydration. The absence of salt in the diet for a long period can nullify the whole positive result. Therefore, it is not recommended to adhere to such a diet for more than 2 weeks.
Despite the fact that a salt-free diet is medical, there are a number of contraindications
- Heart failure;
- Diseases of the kidneys and genitourinary system;
- Pregnancy and lactation.
The most popular options for losing weight are a 7-day diet and a salt-free diet for 14 days. But both in the first and in the second case, the general rules apply.
Features of a salt-free diet:
- The diet should consist only of healthy foods in a steamed, boiled, baked form.
- You need to eat 4-5 times a day in small portions.
- Drinking water consumption should not be less than 2 liters.
- Salt should not be used during cooking, only cooked dishes can be salted.
- It is recommended to exclude from the diet not only pure salt, but also foods that are rich in sodium compounds.
Learn more about the features and rules of a carbohydrate-free diet.
Permitted foods on a salt-free diet
The salt-free diet for weight loss has a fairly extensive list of permitted foods, however, it is protein that predominates in it.
What you can do on a salt-free diet:
- Chicken fillet, other parts of the chicken carcass can be used in rare cases, after removing the skin and cutting off excess fat;
- Beef;
- Low-fat types of fish (bream, cod, pike perch, pike, flounder, hake, pollock, pollock);
- Eggs in moderation;
- Low-fat dairy products - you should not choose products with zero fat content, 1-1.5% is perfect;
- Rye bread;
- Vegetables - everything except starchy;
- Fruits and berries - the choice should be made towards sour fruits with a lower sugar content;
- Dried fruits;
- Coffee - it is advisable to choose natural brewed with the addition of 1.5% milk, but all types of additives (toppings, amaretto and others) are prohibited during the diet;
- Tea can be any, except for flavored tea bags.
Prohibited foods on a salt-free diet
Despite the fact that the daily salt-free diet menu does not have strict restrictions, a number of products are prohibited.
What should not be included in the diet:
- Bakery products (except for rye bread) - the calorie content is huge, and the saturation is minimal;
- Sugar - completely exclude;
- Starchy foods (corn, green peas, potatoes, beets and others);
- Semi-finished products and sausages: a lot of research has been carried out and it has been proven that these products have a high content of salts and food additives, which are not fixed in their composition in any way, which means that it is impossible to calculate the daily salt intake;
- Preservation - the menu of the salt-free diet includes meat, fish, vegetables and fruits, but all these products are prohibited from being canned, as they contain an increased amount of salt and sugar;
- Smoking;
- All kinds of sauces (mayonnaise, ketchup, mustard, tomato paste and others);
- Cereals;
- Salt (can be substituted for rosemary, basil, dill, garlic, parsley, lemon, oregano, and curry).
Read also about the contraindications and dangers of charcoal detox.
Salt-free diet menu
We got acquainted with the basic rules of the diet, we turn to the menu of a salt-free diet for 7 days and for 2 weeks. We give an approximate diet, there is definitely no need to adhere to it, you can make your own version on its basis.
Salt-free diet menu for the week:
| Day | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
| First | Rye bread toast (30 g) with hard cheese (20 g), coffee with milk | Pumpkin baked with apple and orange (150 g), herbal tea | Portion of chicken broth with chicken fillet (100 g), carrots and basil, vegetable salad, seasoned with sour cream and lemon | Cottage cheese (150 g) with dried apricots (30 g) | Omelet with two eggs, milk and cottage cheese with herbs and tomato, kefir (1 glass) |
| Second | Rye bread toast (30 g) with feta (20 g) and fried egg in a dry frying pan, coffee with milk | Kefir 1% (1 glass) | Pollock fillet baked in Provencal herbs with lemon, vegetable salad | Dried fruits (50 g), herbal tea | Chicken fillet (200 g), stewed with vegetables in sour cream 10%, compote |
| Third | Cottage cheese (150 g) with dried apricots (30 g), coffee with milk without sugar | Apple baked with cottage cheese | Fish milk soup with vegetables (250 g), rye bread (30 g) | Vegetable salad, kefir (1 glass) | Omelet with two eggs, milk and cottage cheese with herbs and tomato, kefir (1 glass) |
| Fourth | Rye bread toast (30 g) with hard cheese (20 g) and tomato, coffee with milk | Orange, herbal tea | Boiled chicken fillet (150 g) with curry and paprika, grilled vegetables (150 g) - eggplant, zucchini, mushrooms | Apple baked with cottage cheese | Hake fillet on a vegetable cushion with hard cheese and parsley (200 g) |
| Fifth | Apple baked with cottage cheese (2 pcs.), Coffee with milk without sugar | Carrot and apple salad (150 g) | Portion of chicken broth with chicken fillet (100 g), carrots and basil, vegetable salad dressed with sour cream and lemon, rye bread (30 g) | Kefir (1 glass) | Boiled eggs (2 pcs.), Vegetable salad, grapefruit |
| Sixth | Cottage cheese (150 g) with dried apricots (30 g), coffee with milk without sugar | Kefir (1 glass), dried fruits (40 g) | Hake fillet on a vegetable pillow with hard cheese and parsley (200 g), rye bread (30 g) | Braised beef in sour cream (150 g), grilled vegetables (150 g) - eggplant, zucchini, mushrooms | |
| Seventh | Rye bread toast (30 g) with feta (20 g) and fried egg in a dry frying pan, coffee with milk | Vegetable salad, kefir (1 glass) | Omelet of two eggs, milk and cottage cheese with herbs and tomato, dried fruits (30 g) | Grapefruit | Mushroom soup with beef (250 g), cottage cheese with herbs and tomato (150 g) |
Salt-free diet menu for 14 days:
| Day | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
| First | Rye bread toast (30 g) with hard cheese (20 g), coffee with milk | Pumpkin baked with apple and orange (150 g), herbal tea | Portion of chicken broth with chicken fillet (100 g), carrots and basil, cabbage and cucumber salad, seasoned with lemon | Fresh fruit (300 g) | Omelet of two eggs, milk and cottage cheese with herbs and tomato, kefir (1 glass) |
| Second | Rye bread toast (30 g) with feta (20 g) and fried egg in a dry frying pan, coffee with milk | Kefir 1% (1 glass) | Pollock fillet baked in Provencal herbs with lemon, vegetable salad | Dried fruits (50 g), herbal tea | Chicken fillet (200 g), stewed with vegetables in sour cream 10%, compote |
| Third | Cottage cheese (150 g) with dried apricots (30 g), coffee with milk without sugar | Apple baked with cottage cheese | Fish milk soup with vegetables (250 g), rye bread (30 g) | Vegetable salad, kefir (1 glass) | Omelet of two eggs, milk and cottage cheese with herbs and tomato, kefir (1 glass) |
| Fourth | Rye bread toast (30 g) with hard cheese (20 g) and tomato, coffee with milk | Orange, herbal tea | Boiled chicken fillet (150 g) with curry and paprika, grilled vegetables (150 g) - eggplant, zucchini, mushrooms | Apple baked with cottage cheese | Hake fillet on a vegetable cushion with hard cheese and parsley (200 g) |
| Fifth | Apple baked with cottage cheese (2 pcs), coffee with milk without sugar | Carrot and apple salad (150 g) | Portion of chicken broth with chicken fillet (100 g), carrots and parsnips, vegetable salad dressed with sour cream and lemon, rye bread (30 g) | Kefir (1 glass) | Fish meatballs in sour cream (200 g), vegetable salad, grapefruit |
| Sixth | Cottage cheese (150 g) with dried apricots (30 g), coffee with milk without sugar | Kefir (1 glass), dried fruits (40 g) | Chicken liver stewed with onions, carrots with rosemary (200 g), rye bread (30 g) | Braised beef in sour cream (150 g), grilled vegetables (150 g) - eggplant, zucchini, mushrooms | |
| Seventh | Rye bread toast (30 g) with feta (20 g) and fried egg in a dry frying pan, coffee with milk | Vegetable salad, kefir (1 glass) | Baked chicken fillet with garlic and orange (150 g), Chinese cabbage and tomato salad, seasoned with natural yogurt, dried fruits (30 g) | Grapefruit | Mushroom soup with beef (250 g), cottage cheese with herbs and tomato (150 g) |
For the second week we repeat the menu again. For a change, you can use a salt-free diet for 7 days. This will not affect the result in any way, but the likelihood of failure will decrease.
The following are examples of recipes for a salt-free diet:
- Chicken fillet in a spicy sauce … Prepare the following ingredients: chicken fillet - 200 g, orange - 0.5 pcs., Garlic - 2 cloves, natural yogurt - 0.5 cups. Mix orange juice with natural yogurt. Pass the garlic through a press, add to the mixture. Spread the chicken fillet with the resulting marinade and leave in the refrigerator for 3 hours. Bake at 180 ° C for about 30 minutes.
- Hake fillet in garlic sauce … Ingredients: hake fillet - 400 g, parsley - 1 bunch, garlic - 2 cloves, lemon juice - 1 tbsp. l., olive oil - 1 tbsp. l., natural yogurt - 0.5 cups. Mix olive oil, finely chopped parsley, lemon juice with garlic passed through a press. In the marinade, wrap the fish and let it marinate for 30 minutes. We bake at 180 ° C for about 15 minutes.
The menu has been disassembled, we turn to the reviews and the results of the salt-free diet.
Salt-free diet results
The diet is not complicated, but adhering to it, you can achieve noticeable results:
- A week … The loss will be up to 4 kg of weight and 3-4 cm at the waist. If you connect light sports (aerobics, swimming or brisk walking), the result can be increased to 6 kg and 6-7 cm at the waist.
- 14 days … If you hold out for two weeks without breakdowns, you can lose up to 7 kg without sports and up to 10 kg with sports.
See also 10 delicious smoothie recipes for body detoxification.
Real Reviews of the Salt-Free Diet
The diet was developed for medical purposes, but has been successfully used for weight loss for many years. Below are real reviews of the salt-free diet for weight loss.
Lilia, 27 years old
I heard about this diet from a friend and decided to try it too. Couldn't hold out for more than 5 days. I love delicious food, and such a diet is not for me. The result is minus 3 kg without sports.
Nina, 40 years old
I decided to lose weight for the holidays, read the reviews about the salt-free diet and tried it too. At first, everything seemed tasteless and insipid, but after a few days the dishes were not so bad. After 2 weeks, I did not return to the previous salt intake, I add salt to the ready-made food. In 14 days I lost 7 kg, and my belly has noticeably decreased. My delight knew no bounds.
Inna, 28 years old
There were only 10 days left before the wedding, and the belly looked bad in a tight-fitting dress. It was necessary to lose weight urgently! I read the results and reviews on the salt-free diet. As a result, it took 4 kg and 5 cm at the waist in 8 days with sports.
What is a salt-free diet - watch the video:
A salt-free diet is an easy way to lose weight. It gives a moderately fast result without much restriction. Of course, not everyone likes the rejection of salt, but the results of those who have successfully lost weight say that you can endure a little.
