Low Salt & Low Carb Diets

If you're looking to quickly shed a few pounds before an important event or vacation, a low-carb and/or low-salt diet may be in order.

Although following one of these diets can get you on the fast track to weight loss, our bodies still require carbohydrates and sodium to properly function, according to James M. Rippe, M.D., author of Weight Loss That Lasts: Break Through the 10 Big Diet Myths.

Cutting out salt and carbs may result in rapid loss of water weight for some people--but these diet plans should only be used as a temporary solution for weight loss.

Low-Carb Diet

There has been much controversy over the low carb diet's ability to serve as a healthy lifestyle choice, rather than a quick means for an individual to lose weight. A low-carb diet will include abundant amounts of meats, nuts, cheeses, eggs and fats like butter, olive and canola oil. You won't be allowed whole grain and complex carbs such as bread, pasta and fruit.

Low-carb diets, when followed properly, can help the dieter to lose weight by sending the body into a state of ketosis. During ketosis, the body uses ketones (a byproduct of fat metabolism) as its primary source of fuel, resulting in rapid weight loss for some. Be aware the ketosis takes a while to reach--up to two weeks. Before your body goes into ketosis mode, you're likely to experience some extreme fatigue and irritability. Exercising while on a low-carb diet may be difficult for those suffering from low energy.

Low-Salt Diet

Following a low-salt diet can help to decrease your blood pressure, eliminate bloating and swelling of the ankles and stomach, and possibly help you to lose weight.

A diet low in sodium should include no more than 2,000-3,000 milligrams of salt per day. Because one teaspoon of salt equals 2,300 milligrams of sodium, refrain from adding extra salt to your foods. Read food labels and pay attention to serving sizes (you do not want to consume double or triple the amount of sodium by accident). Stay away from packaged foods that are high in salt, including canned soup, canned fish like tuna and sardines, crackers, potato chips, cheeses, pickles and most condiments.

Rather, aim to eat foods in their whole, natural state. Most whole grains, fruits, vegetables and plain eggs, chicken and fish are low in salt. Experiment with adding flavor to these foods using lemon and spices containing no salt.

Low-Carb AND Low-Salt Diet

Abiding by a low-carb and low-salt diet simultaneously will prove to be a challenge for some. Your intake of foods will be extremely limited, perhaps causing you to tire of this diet rather quickly.

Foods that are low in both salt and carbohydrate include most raw and steamed vegetables, unsalted raw nuts, canola oil and olive oil, as well as eggs, fish or poultry served plain or with salt-free seasoning or lemon.

Because a diet that's low in carbs and salt lacks a wide range of nutrients you otherwise would be recieving from foods like fruits, dairy and whole grains, do not attempt this diet without the consent of your doctor.