When we talk about a typical fat loss diet, it’s easy to think of a clear soup, we must eat very clean flavors, but the fact is that in the fat loss period we do not have to completely avoid all heavy flavors, simply spicy with hemp, simply using seasonings like chili pepper cumin star anise is really not a problem, what we have to avoid is heavy oil, especially in terms of taste heavy salt.
As we’ve talked about long ago, (Oil-free and salt-free diet = fitness meal standard?) both fat and salt are essential to our diet, and even during fat loss we can’t completely eliminate them from our diet. It’s not just a matter of time, but also a matter of time before you get to the point where you’ll be able to get the most out of your workout.
And for sports enthusiasts, it can also cause hyponatremia if they don’t get salt in time after a lot of sweating. Of course truthfully one thing about salt that may have an effect on dieters is that eating salt promotes appetite, making it easier to exceed caloric intake (but again it’s up to you to control it), and of course that’s a good thing for people who have trouble gaining muscle, the saltiness of salt also stimulates the sense of taste, increases saliva production and helps improve food digestibility.
We should eat salt, it is important, but we must be vigilant about the amount of salt intake, not for fitness fat loss (it really does not have a direct impact on fat loss, the direct impact is only weight loss), but more importantly, for our own health.
How much salt is too much?
According to the World Health Organization’s recommendations, an adult should eat less than 5 grams of salt per day, while the daily salt intake in the 2016 edition of the Dietary Guidelines for Chinese Residents is recommended to be less than 6 grams, but most Chinese people exceed the limit, with research showing that the average daily salt intake per person in urban and rural China is 12 grams, including 12.4 grams in rural areas and 10.9 grams in urban areas. In particular, most of the residents of the North are in the habit of eating a high salt diet (more than 6g per day can be considered a high salt diet). A long-term diet high in salt may lead to the following problems:
- Increasing the risk of hypertension and cardiovascular diseases.
This is probably the biggest danger to human health that a high salt diet poses, there are very many studies that confirm that an increase in salt intake can lead to an increase in blood pressure, studies have found that people who eat 15 grams of salt per day have a prevalence of hypertension of about 10%.
For people with hypertension, apart from the blood pressure medication that they may need to take, changes in their daily lifestyle are also very important, and here, adopting a low salt diet is a very important part, and there are very many studies that have shown that there is a tendency for blood pressure to decrease after reducing salt intake.
High blood pressure itself, in addition to producing symptoms such as dizziness, headache and vomiting, also leads to the development of cardiovascular and cerebrovascular diseases. An increase in salt intake of 0.5 grams per day increases the risk of stroke by 17%. In addition, a high salt diet is directly linked to heart disease, coronary heart disease and the development of cerebral hemorrhage.
- Increases the burden on the kidneys
We also just mentioned that when salt intake is elevated, the excess sodium is excreted with the urine, and this step is done primarily through the kidneys, where many other metabolic wastes from the body are also excreted in the form of urine. And the more salt you consume, the more work load your kidneys have to carry, and the greater the likelihood of kidney damage. For normal people this may not yet be a direct cause of kidney problems in the short term, but for those who have problems with kidney function themselves or who don’t have good enough kidney function, it’s important to be wary of your salt intake.
- Causes calcium loss
When the body consumes more sodium than it needs, the sodium ions will be excreted in the urine, and some of the calcium will also be excreted in the process, the kidneys will lose 40-60 mg of calcium for every 2300 mg of sodium. And if a high-salt diet is adopted over a long period of time, it will make bones thinner, increase the risk of osteoporosis, increase the risk of gastritis and stomach cancer, which is not conducive to the treatment of diabetes.
Because of the high osmotic pressure of salt, excessive intake of high-salt food will cause damage to the gastric mucosa and reduce the secretion of gastric acid, which may induce gastritis or gastric ulcers, and at the same time, high salt and salted food contains a large number of nitrates, which are transformed into nitrite by bacteria in the stomach, and then combine with amines in food to form ammonium nitrite, which has strong carcinogenic properties. For diabetic patients, limiting salt intake is also considered an important measure to prevent diabetes, as the sodium content of food is directly related to the rate of starch digestion, absorption and glycemic response. Salt can accelerate the digestion of starch by stimulating the activity of amylase, and accelerate the absorption of digested glucose released from the small intestine.
Well by now you should know how bad a high-salt diet should be, so do we have some relatively better-executed tricks that can help us reduce salt intake in our daily lives?
1.Consider using low-sodium salt. Low sodium salt is lower in sodium (about 70% sodium chloride) and rich in potassium (about 30% potassium chloride) than regular sodium salt, which helps balance the body’s sodium and potassium levels, and research shows that increasing potassium intake in addition to a low-sodium diet can further reduce the risk of hypertension. Another benefit of low-sodium salt is that while the sodium content is low, the salty taste is largely unaffected. The disadvantage is that the salty taste is partly brought by potassium and has a little bitterness.
2.It is important to note that sauces such as soy sauce, bean paste, ketchup and other sauces also contain a lot of salt, as well as pickles, canned foods and processed meat products.
3.Use other condiments instead of salt. Low-salt diets don’t mean a light diet. Condiments such as onion, ginger, garlic, chili pepper, black pepper, star anise, fennel, cumin and peppercorns, which are commonly used in Chinese cuisine, can be used in place of salt and soy sauce to enrich the flavor of the food.
4.Try to eat less processed food. Many people only think about cooking with less salt, but ignore that many processed foods also contain a lot of salt, so go for fresh vegetables and meat that are less processed.
5.Calculate your daily salt intake. This calculation is not to be precise, but at least you should have a rough idea of your total daily salt intake. How much salt you consume on a daily basis.
And when you’re able to start the habit of watching your salt intake, you’ll find that you’re actually automatically eliminating a lot of not-so-good food choices and keep starting to lean towards healthier, more natural food choices, instead of having to remember so many other rules of eating. It’s true that saltiness is arguably the most important flavor for many people, and sticking to a low-salt diet may not be something that’s completely in line with your current tastes, but once you understand the benefits that doing so gives you, you’ll see how wonderfully special it is to be a purist who can enjoy lighter flavors.