Consuming less Salt helps you in Weight loss: Myth?
Overeating and a sedentary lifestyle are the main contributors to obesity, which is a global pandemic. But salt has got a lot of blame for the rise in weight gain. Because of this, people have begun to blame salt only for their body’s accumulation of additional fat and dangerously low levels of this crucial mineral. However, we implore you to “don’t blame salt for what sugar caused.” Not salt, but excessive sugar consumption is what causes the majority of obesity cases worldwide. In actuality, salt played a relatively minor influence while sugar helped you gain weight in all the wrong places! You need to know that salt is not only crucial for flavouring our food but also for maintaining the electrolyte balance in the body, which is necessary for the smooth operation of all critical processes. When blood salt levels fall below the recommended range of 135 to 145 mEq/L, it can cause swelling, nausea, vomiting, and even coma.
Having said that, salt should still be consumed in moderation because consuming too much might increase the risk of heart disease, kidney stones, hypertension, and dehydration. Additionally, the body tends to retain more water when there is too much salt in the diet, which leads to bloating, water retention, and an increase in weight. Reduced salt intake causes the body to release water, which is why the numbers fall when there has been no actual fat burning. We would go into further detail regarding whether or not reducing salt will cause you to lose any appreciable weight.
What Makes Salt Important?
The most of processes in the body, including neuron and muscle function, depend on salt (chemically known as sodium chloride, or NaCl). It controls the electrolytes necessary for the brain to conduct nerve impulses, carry electrical messages, and keep the balance of minerals. Iodine, a trace mineral that the thyroid gland needs to generate thyroid hormones that control metabolism and other activities, is also found in iodized salt, another good source. However, all of these processes only require a small quantity of salt, and any extra would have negative effects.
According to US Dietary Guidelines, a person should consume no more than 2300 mg, or 1 tbsp, or 6 grams, of salt per day. Actually, the majority of the salt we consume comes from processed foods.
Is There a Connection Between Salt and Losing Weight?
Too much of anything is bad, as we have previously shown, and salt is no exception. A few kilograms are lost on the scale when you reduce your salt intake because the additional fluid that was kept in your cells to counteract the sodium is released. Additionally, cutting back on salt helps to reduce bloating.
One further serious factor worth highlighting is the fact that we frequently mix the signs of hunger with thirst. Since salty food makes us thirsty, we frequently misinterpret those signals as hunger signals and grab for more food, choosing a bag of chips over a glass of water to soothe them. This study of astronauts found that when they were on a high-salt diet, they felt more hungry, drank less water, and consumed more food. Their appetite returned to normal after the salt consumption was reduced. Salt gives food flavor and, like sugar, can cause overeating.
But cutting out “processed food,” which is a significant source of sodium, will be a massive game changer when it comes to true fat burning. When consumed on a regular basis, foods such as pickles (salt is used as a preservative), soy sauce, tomato sauce, processed meat, packaged soups, instant noodles, pizza, junk food, fast food, salad dressings, chicken stocks, papads, chips, salted olives, and salted biscuits have too much sodium to cause health problems, including obesity (they have high calorie count too).
The major benefit of reducing salt intake through a reduction in processed food is that it frees up room for wholesome, nutritional foods while also eliminating added sugar, refined carbs, empty calories, and preservatives. This will eventually result in significant weight loss.
In conclusion, although consuming less salt won’t truly speed up fat burning, it will reduce bloating, water retention, and water weight, as well as help you control your appetite and overeating. High blood pressure, kidney illness, an increased risk of stroke, and kidney problems can all result from eating too much salt. Keep your salt intake within the recommended daily amount whether you substitute Himalayan pink salt, rock salt, sea salt, or black salt for table salt.
Eat high-volume, low-energy foods with good nutritional content if weight loss is your goal, and consume enough calories to reach your goal weight.