Salt-free diet for weight loss: reviews and results, menu for 14 days

Today, a salt-free diet is at the peak of popularity. This is not surprising – "in the trend" of dietetics all that resembles the diet of our ancestors. Americans are moving to the "organic menu", the British promote three meals a day plus tea, in our country do not lose the popularity of the menu in the style of "lean soup and empty porridge", and salt-free food, as they say, tested for years. However, in the past, "diet without salt" was used exclusively in in a hospital for patients with nephrosis, until it turned out that the diet is extremely good for the distillation of stubborn kilograms.


The Reasons for the popularity of salt-free diet for weight loss in Runet is that it is promoted by the most odious person from the world of fitness blogs. It periodically sits dramatically thinner over the last time Lena Miro, she also enjoyed the propagandists bodybuilding diets to the masses. In General, the weight of salt-free leaves quickly, but not all the fat that leaves the body.

Exclusion of sodium chlorine from the supplements to the diet causes the body to get rid of excess intercellular fluid. In women, its number can range from 3 to 5 kg. This is due to the enchanting plumb. By the way, to sit without salt on buckwheat, Japanese diet or kefir is not necessary. You can stick to the average calorie menu, and still lose weight.

Table of prohibited products

Below is a table with a list of products that are prohibited under salt-free diets.


List of products

Ratio rice



Flour and flour

Wheat flour of higher

Meat products

Sausage boiled



Sausage salt-free diet for losing weight for 14 days

To lose pathological weight, remove swelling and bring the General condition of the body in good shape, experts recommend to observe the principles of diet without salt for 2 weeks. This is the most optimal period of time. Personal menu can help to make a nutritionist. Be sure to take into account.

First week

Days of the week Breakfast Lunch Snack Dinner
Monday Green Apple, herbal tea without Sahara fish Soup based on lean fish, vegetable salad, coffee without sugar steamed cheesecakes a Glass of kefir
Tuesday cottage cheese Casserole with a handful of raisins, a glass of green tea a Soup without a roast and potatoes, boiled fillets of the rabbit fruit Salad Buckwheat without salt, fresh vegetables
Wednesday Apricot cake, a glass of fruit juice vegetable Soup broth, fish meatballs, a glass of green tea Grapefruit a Glass of kefir
Thursday Oatmeal with dried apricots or prunes, fruit tea Stewed chicken breast with vegetables without potatoes fruit Salad Rice porridge with boiled pumpkin
Friday Green Apple, cherry pie Soup with vegetable broth, buckwheat without salt, broccoli and bell pepper on a few a Glass of kefir Fish meatballs
Saturday a Glass of white yogurt without additives, any fruit steamed fish fillet, stewed vegetables without oil Pear and several walnut kernels nuts a Glass of kefir
Sunday cottage cheese Casserole with dried apricots fish Soup on lean fish, pearl porridge, stewed vegetables fruit Salad chicken Fillet with stewed peas and carrots

Second week

Days of the week Breakfast Lunch Snack Dinner
Monday Green Apple, apricot pie Buckwheat with steamed vegetables, homemade compote without sugar White yogurt without additives steamed fish Fillet, stewed vegetables
Tuesday Oatmeal with fruits Borscht on vegetable broth without the contents, fillet of rabbit in a few a Glass of kefir boiled beet Salad with garlic
Wednesday cheesecakes for a couple of herbal tea Barley with boiled meat, stewed onions and carrots Peach, a few almond kernels Green tea
Thursday Tomato juice Boiled egg, steamed vegetables Casserole with raisins, dried apricots and prunes a Glass of kefir, Apple
Friday Fruit salad steamed fish Fillet, cabbage and carrot salad cheesecakes Boiled egg, fresh vegetables
Saturday Cherry pie, tea on herbs the Soup with vegetable broth, Turkey breast for a few Grapefruit White yogurt without additives, several crackers
Sunday Boiled chicken breast the Soup with vegetable broth, fish balls Fruit salad a Glass of kefir


Presented Below several delicious and simple recipes that are easy to cope even novice cooks. These dishes can be included in your own menu, recommend to relatives and friends, cook even without following the rules of diet.

Turkey breast on a pair of

During the salt-free diet, you can treat yourself to Turkey.

  • Turkey fillet – 500 g;
  • water – 750 ml;
  • juice of half a lemon;
  • teaspoon mustard.
Method of preparation
  1. Meat should be thoroughly washed, dipped from moisture, cut into portions across the location of the fibers.
  2. in Parallel is preparing marinade from lemon juice and mustard. To taste to the marinade add the herbes de Provence.
  3. Combine meat and marinade, leave for half an hour.
  4. Lay out portions on plastic bowl multivarki, pour inside the water.
  5. Cook for 25 minutes.

Fruit salad

A Nice dessert during a diet without salt will be a juicy fruit salad.

  • apricot – 2 PCs.;
  • Apple – 1 PC.;
  • kiwi – 1 PC;
  • yogurt – 50 ml;
  • almonds or walnuts – 15 g.
Method of preparation
  1. cut All ingredients into slices or cubes.
  2. Add a handful of almonds or chopped walnuts.
  3. Pour white yogurt low fat without additives, add a few mint leaves.

Beet Salad

Beet salad can be a great dinner option for those who sit on the diet.

  • beet – 2 pieces;
  • cheese – 80 g;
  • garlic – 2 cloves;
  • yogurt without additives – 50 g;
  • walnuts or prunes – 20 g.
Method of preparation
  1. you Should boil the beets, clean the cloves of garlic and RUB on a grater cheese.
  2. peel Beets and grate them on a large grater, garlic grind or skip through the press.
  3. combine All ingredients and season with white yogurt. Salt not added.
  4. it is Allowed to season with walnuts or prunes.


Nutritionist Margarita Koroleva writes that to eliminate salt completely possible for 10 days, then food should be lightly desalinate.

Rimma Moysenko believes that the modern man who eats in restaurants at least 3-4 nights a week, it may not be desalinate that is preparing yourself at home.

In General, considered normal consumption of 1-3 g of salt a day, that's equivalent to half a teaspoon of salt coarse. Usually all nutritionists advise to give up salt at the first stage of the diet, just to learn to feel the taste of what you eat, and then gradually return the salt to the diet.


Harm of salt-free nutrition may occur after a fairly long period of application. It usually manifests itself in the fact that the body is unable to "hold water" – a person instantly sweats, has frequent urination, his pressure drops, he can hardly do physical work in a hot atmosphere.

Salt performs an important function – it participates in the regulation of the liquid balance of our bodies, and in small doses is simply necessary for the body. If a person really begins to only eat "clean" meat, vegetables and cereals without additives, a little salt from time to time it does not hurt.


During pregnancy, a salt-free diet plays a different role than for weight loss. This diet insures pregnant women from high blood pressure, and related problems. However, it can only be prescribed by a gynecologist, and only in the presence of pathological edema, gestosis.

Self-abandon of salt can only the format of the fasting day or a small fasting. Do not forget to control the pressure – the exclusion of salt can lead to hypotension.

In General, the rejection of salt – not a panacea, but a means of solving some of the problems with their drawbacks.


Salt-Free diet is not recommended for people who are engaged in hard physical work, athletes, women during the period of bearing a child. If we talk about the latter, experts still can't come to one opinion whether beneficial to the fetus, the lack of salt in the diet of the mother. The fact that you can get rid of edema – it's clear, but the salt (sodium chloride) is part of all biological fluids, which means, yet without it in any way.

Lactation is a relative contraindication. With the permission of the doctor, you can still arrange yourself salt-free days. The embodiment of diet in life better engage in autumn-spring period, when the sweat glands are less active. The absence of salt can provoke exacerbation of chronic processes, so it is better to consult with experts about the possibility of correction of personal menu.

Dieting Out

So right out of the diet, just need to limit intake of the following products and introduce them in the diet gradually in small amounts:

  • animals fats;
  • flour;
  • muffins and other confectionery;
  • potatoes;
  • alcoholic beverages.

At first, the food can be seasoned with good quality soy sauce. Salt is introduced gradually. It is important not to exceed the allowed daily volume of 5-7 grams.

Photo grown thin before and after

There you can evaluate the results of women who ate according to the principle of salt-free diets.

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