Can Salt Help You Reduce Weight?
Experts believe that too much salt is one cause of obesity
. A salt-restricted diet has proved successful in many cases of obesity. However, as with other weight reduction diets, this information must be taken with a pinch of salt -- for a diet calls for far more than just salt restriction.
Salt may not cause your body to gain or lose fat. And, more importantly, salt has no calories. High consumption of salt causes temporary weight gain because it causes your body to retain water. And, consumption of lower amounts of salt results in temporary weight loss because it causes your body to expel water.
Most importantly salt causes weight gain because high levels of salt in our diets generally come from calorie-dense low-fiber processed foods like fast food and restaurant meals. If you stick to a low salt diet, it consists of lower calorie, healthier foods associated with weight loss.
Does Sugar Cause Weight Gain?
When we eat, our body converts digestible carbohydrates into sugar, which is the main source of energy. Our blood sugar level affects our hunger and energy levels. It also determines whether we burn fat or store it, and gain weight or lose weight.
Tips to Control Your Weight by Controlling Salt and Sugar Levels
Keep track of the amount of sugar you consume in beverages, especially coffee and soda pop. It can increase your sugar levels quickly, and most drinks aren't filling.
Be careful about taking fat-free products. Generally sugar is used in them to replace the flavor that is lost when fat is removed.
Table sugar is supposed to provide 'no calories' because it has no nutritional value other than providing just a fuel for energy. Honey and other more natural sugars are healthier because they provide vitamins and minerals.
You have to regulate your blood sugar level to maintain your fat-burning capacity. Never skip a meal, especially breakfast, and eat healthy snacks between meals. Eating frequently helps prevent hunger pangs, provides consistent energy, and maintains metabolism efficiency.
High fiber snacks and meals help to regulate your blood sugar level. The fiber slows down glucose absorption and your rate of digestion. This way it keeps your blood sugar level more consistent and wards off feelings of hunger.
Reduce the quantity of refined white flour, heavily processed or high sugar foods. Examples of such foods include: fluffy white breads, bread snacks, regular sodas, most regular breakfast cereal, sweets, candy, cookies and cakes.
Increase your intake of high-fiber foods and whole grains. Good food choices are vegetables, beans and fruit, and whole grain cereals such as oats, rye, basmati or brown rice, and pasta.
Avoid processed or refined foods like canned soup, breakfast cereal, soy sauce, candy, sweets, cakes, cookies, ice cream and regular soda. These foods can aggravate cravings. At the same time, do not add extra sugar or salt to the food on your plate.
Daily sugar consumption should not exceed 40g of refined sugar per 2000 calories consumed.
Salt is normally hidden in fast foods, prepackaged frozen food products, beverages, candy bars, canned vegetables and soups - virtually hundreds of food items. Try to cut back on convenience foods, rinse canned vegetables, reduce salt used in cooking, purchase a cookbook on using herbs to season food, and order 'fresh' food when dining out.
Salt substitutes are not a healthful option for everyone. Many salt substitutes contain potassium chloride in place of sodium chloride. Potassium consumed in excess may be harmful for some people. For example, many persons with kidney problems are unable to rid their bodies of excessive potassium, which could result in a deadly situation. If you have kidney problems or are on medication for your heart, kidneys or liver, it is best to check with your physician before using salt substitutes in place of sodium.
Otherwise a salt substitute containing potassium chloride is an acceptable alternative in moderation, if you do not have kidney problems and have checked with your physician to be sure it will not interact with any of your medications.
Some salt substitutes that are labeled "lite" or "low sodium" still contain sodium -- just less amounts than actual table salt. These products often contain a mix of sodium chloride and potassium chloride. If a product is labeled "sodium free" then the main ingredient is potassium chloride with no sodium.
Ideally, the best way to go is completely "Salt Free". Instead of mimicking the taste of sodium with salt substitutes, start experimenting with other more flavorful herbs and spices to add zest to your meals. Try fresh garlic or garlic powder, lemon juice, flavored vinegar, salt-free herb blends, cumin, nutmeg, cinnamon, fresh ground pepper, tarragon, oregano and many others to unleash the powerful flavors these salt-free herbs and spices have to offer.
by: Anthony Churchill
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