Find the best sodium intake per day to lose weight naturally without affecting the normal functionality of the body. Also, find what are the other harms and benefits of salt.
salt (sodium chloride), an integral component of the diet and the product necessary for normal functioning. The consequences of excess and inadequate consumption are equally harmful, but a controlled reduction in the amount of salt in the food can help cope with disabilities in the body. The benefits of a salt-free diet for health and well-being are proven by medical practice, including to lose weight. But how much sodium intake per day to lose weight, without affecting the normal functioning of the body.
How much sodium intake per day to lose weight
To lose weight you need to have a salt-free diet. Salt-free does not mean to completely avoid salt intake, but, just to take the required amount of sodium to the proper function of the body and not artificial salt.
The salt-free diet requires control of the consumption of sodium chloride, the refusal to use ready-made meat and fish products and semi-finished products, including smoked products, canned foods, and products that have been salted/ marinated/dried. Remember, salt is present in the finished products, including juices, bread, and mixtures for instant steaming. The daily figure is the total intake of five to eight grams of sodium chloride. When calculating the intake of salt, take this into account.
Sodium chloride is part of the vast majority of natural foods, so the concept of “salt-free diet” actually refers to the refusal to artificially increase the proportion of salt in the daily diet. Refuse the use of fatty foods, in heat treatment, give preference to cooking, baking, stewing (without adding oil). Catering, a fractional, up to 6 times a day.
When observing a salt-free diet (as well as the other), you need to consume a sufficient amount of pure water. As this causes an intensive loss of body fluids, it is recommended that the appropriate drugs be taken to replenish the urine output of potassium and magnesium. It is desirable to support the body’s defenses with the help of vitamin therapy.
Amount of salt
In prehistoric times, when a man extracted food, engaged in gathering and hunting, salted was practically excluded from his diet. About 150 mg of sodium primitive people received daily with plant food. Another 540 mg with meat animals.
In the middle of the last century, the consumption of salt reached 5-6 grams per day in Europe and America. And among the inhabitants of the northern regions, it was even higher since their food included pickles, fermented meat, and fish. The Japanese beat all records, eating an average of about 20 grams per day.
In subsequent years there was a quantitative leap. He led to the fact that people began to eat 15 grams of salt and more only thanks to fast food, half-finished products, and ready-made foods, which began to occupy an increasing share in the diet of man. And today about 70% of the salt gets into the human body through the fault of processed foods.
Why reduce sodium intake
Why is it important to limit the amount of sodium in the diet to get rid of obesity and lose weight?
Positive changes in the person diet, reduction of salt with a simultaneous increase in the number of fruits and vegetables helps prevent hypertension and other cardio pathologies and can reduce risks of overweight in the future.
The basis of a salt-free diet is vegetables, fruits, dairy products with a restriction of fat (hard cheeses, less than 17%, kefir – 1%, milk – 1%), lean meat and fish. Soups are allowed on the second broth, buckwheat and oat porridge on the water, uncooked rice, rye/bran bread. Under the ban sugar and fruit with a high glycemic index (watermelons, melons, bananas, grapes), pasta.
There are various variations of salt-free diets to lose weight:
- Refusal of salt and unsystematic consumption of unsalted food, such a diet option is observed from two weeks to a month with further control of the daily intake of salt.
- Avoiding of salt and mono-food with alternation on days (3 days – chicken or turkey breast, 3 days – lean fish, 3 days – buckwheat porridge on water or skim milk, 3 days vegetables and 3 days fruit) diet is 15 days from possibility of repetition after a month.
- Refusal of salt and a specific diet, written on a daily basis, is the most popular Japanese diet for 14 days.
In all three variants of the salt-free diet for weight loss, the reviews confirm high efficacy, but the second and third species are considered to be severe, provoking a lack of minerals and requiring maintenance vitamin therapy.
Benefits and Harms of Salt Consumption
Sodium and chlorine (and table salt is their compound) are directly involved in the processes of vital activity of the body. Since along with sweating and urination there is a loss of these vital elements, the body needs to compensate for the amount of sodium chloride along with the incoming food.
With insufficient attention to the salt-free diet, a violation of this process is possible. Systematic lack of salt is as harmful to the body as an overabundance and entails:
- It leads to malfunctions in the heart.
- Withdrawal from the body of potassium and magnesium, necessary for the work of the heart and regulation of metabolic processes.
- Lack of salt in body can violates water balance.
- It can lead to loss of calcium and the development of bone fragility.
The statistical data confirm that the diet of a modern person is characterized by an excess of daily intake of salt in three to four times.
An overdose of sodium chloride provokes:
- An excess of sodium can violates metabolic processes in the body.
- It can lead to development of edema.
- It results in the salt deposits in the body.
- The overdose of salt is the main cause of increased blood pressure in human body.
- Well, we know this can lead to overweight and excess weight can lead to many other diseases which we all know.
- The overdose of salt disruption of kidney function and development of urolithiasis.
With the proper observance of salt-free diet, the benefits to the body are obvious:
- With the required amount of salt, not excess it helps in the withdrawal of excess fluid and elimination of edema.
- With proper observation of sodium intake, it helps in the fight against obesity and helps you to lose weight.
- It also reduce of varicose veins.
- It helps in stabilization of pressure.
- It helps in detoxification of the body.
However, in cases of gastrointestinal diseases (peptic ulcer, biliary tract Discenza, urolithiasis, pyelonephritis) and cardiac disorders (high / low pressure, arrhythmia, heart failure), preliminary consultation with the consultation of the physician is desirable.
When observing a salt-free diet for weight loss, the consequences largely depend on the integrated diet, drinking, and exercise. According to weight loss, an exercise in combination with salt-free meals shows high results in losing excess weight.
Deceive the taste buds
Man is a slave to his habits. Food acts as a source of energy for the maintenance of vitality and a source of pleasure. Restrictions in salt consumption change the habitual established taste sensations, and such food does not always have to be like it. At the initial stage, the tastelessness of food during the control of salt intake is caused by the negative impact of sodium chloride on the taste buds, which causes a loss of sensitivity and a decrease in the brightness of perception of sweet, acidic, salty flavors.
The sensitivity of the receptors is restored, but the body needs time to adjust to other forms of salt intake. To ensure that the food does not seem fresh, and you are not tempted to add tasteless food, it is permissible to use a number of seasonings that enhance the taste sensations like onions, garlic, herbs, lemon juice. A gradual decrease in the amount of salt consumed will make the transition to a salt-free diet less uncomfortable.
The fact is that diet with a large amount of salt leads to hypertension, increases the risk of cardiovascular disease, stroke and kidney failure. According to medical statistics, only in 2010, 1.65 million people worldwide died of heart disease associated with sodium intake higher than 2 grams per day.
American scientists have calculated that if you reduce the intake of table salt by an average of at least one gram, in 10 years you will be able to save about 200,000 citizens from premature death. If the consumption amount is reduced by 6 grams, then 1.1 million will survive.
That’s why people over 51, who have high blood pressure, diabetes and kidney disease, are recommended to reduce the amount of salt in the daily diet to 1.5 grams.
So, if you are an ordinary person and healthy, you must know your healthy need for salt to stay fit. Extra salt in your diet (in addition to the one that is inherent in nature in plant and animal products) should not be more than one teaspoon a day, as it will adversely affect your weight loss goal.