Salt-free diet

A healthy diet is an important factor in maintaining a stable weight and good physical condition.

The properly formulated diet should provide the body with essential nutrients, which also include sodium, which consists of salt. In minimal quantities, the macronutrient helps to balance the body’s water balance, plays an important role in the functioning of muscles and the nervous system.

However, statistics show that we currently consume three to four times more salt per day than recommended by experts. Excess product leads to many health problems (increased pressure, impaired kidney function), causes overweight, metabolic disorders, and lymph flow, which leads to the development of cellulite, edema, and intoxication.

Therefore, weight loss on a diet without salt not only helps to normalize weight but also contributes to the overall health of the body.

Product selection.

An important condition in a diet without salt for 7 days is also the exclusion of foods high in sodium. The ban covers marinades, smoked meats, salted fish, fatty sausages, hard cheeses, which are replaced by lactic acid cheese, mozzarella, feta. The method of cooking is also important. It is necessary to steam, grill, bake or boil.

An unsalted diet involves the consumption of fruits, vegetables, low-fat dairy products, lean meat, and fish. It is allowed to eat soups, wholemeal cereals, and bread made from wholemeal flour.

The principle of the diet.

During the weight loss process, it is important to drink at least 5-6 glasses of clean water a day, green tea without sugar, rosehip decoction, compotes are welcome. Dinner no later than 7 p.m. Portions of porridge – 150 g, soup – 200 g, meat, and fish – 150-200 g. Salads should be seasoned with one teaspoon of vegetable oil or yogurt. They can be consumed without restriction. The same goes for vegetables that are steamed or boiled. So that the food was not too fresh, it is prepared with the addition of herbs and spices, lemon juice, garlic, ginger.

There are several types of it without salt: a diet that is designed for 7 or 14 days with complete exclusion of sodium and its subsequent daily restriction and a mono-diet, which is based on consumption in the first 3 days of chicken or turkey breast, the next 3 days – buckwheat porridge with milk or water, and then fruit and vegetables for 3 days.

Salt-free diet

Diet menu without salt for 7 days


oatmeal (you can add berries, honey, or dried fruits), toast with lean ham;
omelet with tomatoes and mozzarella, toast, orange;
unsweetened cheese casserole with dried fruit, half a grapefruit;
buckwheat milk porridge, orange;
two eggs, vegetable salad, toast;
oatmeal, toast with jam, pear;
durum wheat pasta with fresh tomato sauce and basil.

30 g of nuts, pear;
apple, a glass of yogurt;
fruit salad;
a bowl of berries, peach (in season), or banana;
30 g of nuts;
cheese with greens;

Lunch options:

buckwheat soup with mushrooms, a portion of meat with a salad of cabbage, carrots, and greens;
fish with a portion of brown rice, a salad of Chinese cabbage, corn, sweet peppers, and cucumbers;
thick vegetable soup, chicken breast with vegetables;
fish cakes with broccoli, asparagus beans, and boiled carrots, half a grapefruit;
okroshka, seasoned with kefir or kefir, boiled turkey meat;
fish baked with vegetables in foil, a glass of tomato juice, vegetable soup;
stew of zucchini, carrots, and greens, a portion of meat.

baked pumpkin with vanilla or cinnamon;
baked apples with cinnamon and a teaspoon of honey;
boiled cauliflower;
corn (in season) or low-fat cheese with cucumber;
a glass of yogurt;
vegetable smoothies;
30 g of nuts.

Dinner options:

beans in natural tomato sauce;
Chinese cabbage salad with chicken, corn, and sweet pepper;
a portion of fish with cabbage salad, herbs, and tomato juice;
stewed cabbage with mushrooms and turkey;
a small pita with vegetables, mozzarella, and a slice of chicken;
unsweetened cheese casserole, a glass of milk;
vinaigrette with a spoonful of oil, a portion of fish.
If desired, the diet can be extended for another week. As a rule, this diet in combination with an active lifestyle gives excellent results and allows you to get rid of 3-4 kg of excess weight in two weeks without strict calorie restrictions.

Benefits of diet and contraindications.

This method of weight loss helps the body remove excess fluid and get rid of edema. Normalizes metabolism, minimizes cellulite, stabilizes blood pressure, and promotes detoxification. Perfectly improves the general condition of the body.

However, you should consult a doctor before following such a diet, especially for people with diseases of the gastrointestinal tract, biliary dyskinesia, kidney disease, and cardiovascular problems.


Prolonged eating with the exception of salt can cause sodium deficiency, which in turn leads to a lack of potassium and magnesium. Magnesium ensures the proper functioning of the heart muscle, activates enzymes, regula, participates in energy metabolism, strengthens bone tissue. Potassium regulates the water-salt balance of the body, improves heart function, necessary for the normal functioning of all soft tissues.

Therefore, systemic salt deficiency is harmful as well as excessive consumption.

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