Monday, December 30, 2019

Low-sodium diet for weight loss

Low-sodium diet for weight loss

All you need to know about the low-sodium diet for weight loss

It is known that excessive intake of salt is one of the risk factors for cardiovascular diseases such as high blood pressure and kidney failure. This is why many people are interested in adopting a low-sodium regimen as a method of disease prevention. This system is based on reducing salt in food or eating salted foods to improve overall health. Mostly the world's dietitians recommend this low-sodium diet for patients with high blood pressure or kidney problems. But at the present time, it has been found that it is an attractive suggestion to take care of your health after it has been proven by many experiments and researches that it is the fastest diet that helps to lose weight and sculpt the body effectively as more salt leads to fluid retention in the body, and it also increases your sense of hunger. You may be wondering what exactly is the sodium diet and what are the proper criteria for obtaining desired results from its followers? Keep reading the article and you will find answers to all your questions about this dieting.

What is the harm of excess salt in the body?

According to nutrition experts in the world, any healthy diet must include between 2 to 5 grams of salt per day in order for the body to meet a certain amount of salt to help it perform its vital functions well. Salt is one of the main minerals for the health of many-body systems.

According to the World Health Organization (WHO), most people consume much of the salt in many of the foods they eat regularly. So it is easy to consume almost twice the recommended daily amount. Here lies the risk of accumulating excess salt in your body, causing serious health problems as mentioned above.

Why should you limit salt intake?

Reducing excess salt intake is one of the basic measures to stay healthy. By following a low-sodium diet, it can help improve body functions affected by excess salt, whose accumulation leads to more common health problems:

  • Fluid retention
  • Deficiency in blood circulation
  • - hypertension
  • Diseases of the kidneys and urinary tract
  • Deterioration of the stomach mucosa
  • Difficulty absorbing food

With all of the damage that salt causes you, it is not recommended to completely get rid of it in your food, but you should eat it only in small doses that do not harm but are useful in maintaining a good balance of fluids inside your body. Salt is also necessary for cells and nerve connections.

Conditions for following a low-sodium diet

In the beginning, nutrition experts assure you that following a low-sodium diet does not prevent a healthy and balanced diet, as you can reduce excess salt intake and respect the intake of the recommended daily intake by applying some basic rules:

  • Do not add more table salt while cooking
  •  - Find an alternative to regular salt by changing the method of cooking food and using spice
  • Choose foods that contain a low percentage of sodium such as: red meat, fish, fresh vegetables and fruits, legumes and whole grains, dried fruits, natural seeds, low-fat milk, yogurt, olive oil, spices, and herbs.
  • Avoid sodium-rich foods such as: soft drinks, appetizers, canned and prepared foods, industrial bread and pastries, white cheese, salted butter, frozen foods, cubes of gravy, roasted salted or roasted fruits in the oven, sauces and artificial spices, fried food, spicy appetizers Like olives and pickled cucumbers.

Low-sodium diet for easy weight loss

Simply following a low-sodium diet, you'll simply need to identify and avoid foods high in salt.


- A cup of milk + 2 pieces of toast (without salt) greased with a little honey + a cup of boiled herbs.


Seasonal fruit or a cup of homemade vegetable milk (200 ml) like coconut milk or almonds.


A small dish of salt-free vegetable soup with olive oil + a piece of lean red meat + 2 slices of whole-wheat toast without sodium.


A cup of yogurt mixed with natural seeds, such as oat seeds.


Steamed vegetable platter + boiled rice bowl without salt and flavored with herbal spices + 2 grilled chicken breasts + 1 banana

Saturday, December 21, 2019

5 Best Ways to Lose Body Fat

5 Best Ways to Lose Body Fat

5 Best Ways to Lose Body Fat

No matter why you want to lose weight, it won't be easier for you to achieve this goal. Aside from diet and exercise, many factors have an impact on your weight loss efforts. Fortunately, we can share a few tips with you that can help you boost your fat loss. Let's find out more about the simple but best ways to shed weight.

1. Strength Training

Strength training is an exercise that gives strength to your muscles. As a result, it helps you develop your muscle mass as well. Typically, strength training requires you to lift weights to develop your muscles with the passage of time.
According to researchers, this type of exercise offers a lot of benefits as far as burning body fat is concerned. According to a research study, this type of workout can help you get rid of visceral fat, which is a type of fat that can be found around your belly organs.
With resistance training, you can save your fat-free mass. This way you can burn more calories when you are idle. So, you should do body-weight exercises as well.

2. High-Protein Diet

If you want to burn more fat and curb your appetite, you may want to add protein-rich foods to your diet. As a matter of fact, many studies have found that a high-protein diet can reduce your risk of developing belly fat.
According to a study, a high-protein diet preserves muscle mass and boosts your metabolism during your fat loss journey. Aside from this, increasing your protein intake promotes feelings of fullness, reduce your caloric intake and curb appetite.
So, what you need to do is add a couple of servings of protein-rich foods to your diet for faster fat burning. For instance, you can add dairy products, legumes, eggs, seafood and meat to your menu.

3. More Sleep

You may set your alarm to wake up early in the morning or go to bed earlier to boost your fat loss and prevent weight gain. According to many studies, weight loss and sleep are linked with each other.
Another study found that getting a minimum of 7 hours of sleep in 24 hours could help you control your weight. Similarly, lack of sleep may make changes to your hunger hormones, boost your appetite and make you fat.
Although not all of us require the same amount of sleep, you may want to get at least 6 hours of sleep per night.

4. Vinegar

Vinegar is quite popular for its healthy properties. Apart from blood sugar control and heart health, it can also boost your weight loss pace. If you consume 2 tablespoons of vinegar per day, you can reduce your belly fat significantly over a period of 12 weeks.

5. Healthy Fats

Contrary to popular beliefs, upping your healthy fat intake can help you prevent fat gain and sustain feelings of fullness. Actually, your stomach takes longer to digest fat, which can curb your hunger and appetite.
In short, these are a few simple but best ways to lose body fat.

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