Low Sodium Diets

5 not so obvious salt shockers that can wreck your diet

Low sodium diets are diets that include no more than 1,500 to 2,400 mgs of sodium per day. That means that approximately one teaspoon (about 2,300 mg sodium) is all you need.

There is no question - salt is something everyone needs to maintain the correct balance of fluid in the body. If there is not sufficient fluid, the muscles and nerves will not be functional.

However, many of us put much too much salt into our systems unknowingly. It is true that salt retains water in the body and contributes to obesity.

Even if you don't add salt to your meals from a salt shaker, you still consume too much. It is a prime ingredient in all packaged foods and it is used as a preservative. Consider peanuts and other salted nuts, and prepackaged lunch meats as primary sources of excess salt. But canned vegetables have it as well. Most people don't know about some other not as obvious sources - being highly contraproductive to low fat diets.

Ready-to-eat cereals

They are usually considered healthy, even though they contain the hidden salt. Be aware of how much in the following cereals.
- Corn flakes can contain as much as 0.65 grams of salt in every serving, depending on what brand you buy.
- Raisin bran might have 0.85 grams in each serving. Consider eating puffed wheat or puffed rice. They are salt free. If you don't like them, look for brands of what you prefer for low salt content. There are some available.

TV Frozen dinners

These are so convenient, quick to make and handy to have around. But, be aware they have the equivalent of 4 grams of salt in each single serving dinner. You can never be guaranteed if any of them have lower salt content unless you check the label very carefully.

Vegetable juices

There is nothing on the market that sounds healthier to drink than vegetable drinks. As advertised, they say you will get five vegetable servings from one glass. You will be down a whopping 1.6 grams of salt in that "healthy" glass though. Choose a low-sodium vegetable juice alternative or buy a juicer to make your own.

Marinades and flavorings are high in salt

Just one tablespoon full of Teriyaki sauce will add 1.7 grams of salt to your body and soy sauce should be used sparingly because it has 2.5 grams of salt per tablespoon. To be healthy for you, we only recommend one teaspoon soy sauce in one day (allowed cheat!) while on the cabbage soup diet. Even the low-salt version has more salt than your body needs.

Try lemon juice as a flavor enhancer instead. Meat marinades made with pineapple juice are delicious and low to no salt is in it.

When low-salt food is pre-packaged

Healthy menu items are generally very low in salt content - until they are prepackaged. Then you will be getting more salt than you realize. You could eat more than a half teaspoon in one single serving, let alone the whole box. You can quickly cook rice if you buy the plain, fast-cooking type. Microwave fresh potatoes instead of using pre-packaged ones. You can add whatever you like and the salt content can be controlled by you.

What do the food labels claim?

Here's a list of what those undecipherable terms on the boxes mean.

- High means over 1.5 grams per 100 grams of food
- Low is 0.3 grams per 100 grams of food
- Unsalted means no salt is added-may contain some salt naturally

The less salt you consume, the more pounds you can lose. There are numerous benefits to eating less salt and sticking to low sodium diets. It facilitates weight loss in the 7 day cabbage soup diet and much more.

You have heard about the vicious circle? Well eating less salt results in a health benefit. Your blood pressure goes down, which results in weight loss by releasing excessive water and salt from the blood stream. Blood pressure is reduced and then lower weight results in a lower body weight, lowering the blood pressure even more. Thus, lowering your salt intake results in a healthier, thinner body.

Some societies don't use added salt in any food, following low sodium diets without even knowing it. These underdeveloped countries are serving up better food choices than our rich society. There is no obesity or high blood pressure among the people in the so called third world countries.

Consider ancient peoples, our ancestors, who never added salt. They lived a life low on salt and high on potassium. It is just the opposite in our modern society. When salt intake rose, so did obesity.

I would love to find all my readers losing more weight by eating less salt while finding their perfect low sodium diet. No diet pills or other drugs are needed to achieve this and it doesn't cost anything. In fact, eliminating added salt has no bad side effects. You can reduce weight when you reduce salt. I urge you to lose weight by eating less salt!

Go on! Try low sodium diets!

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