Watch your sodium intake!

mirrinias

I was shocked a couple days ago by regaining over a pound -- I have been eating between 1200-1500 calories! Well, turns out, although I stuck to the appropriate amount of calories, my sodium intake was through the roof (due to eating pho soup, mostly). Made me gain water weight!

I just thought it might help other people who are wondering why they've inexplicably regained a few pounds. Might be too much sodium, and it's easy to lose again because it's water.

amyllu

Not a good thing to have too much salt/sodium!
I was put on a salt free diet many years ago because of high blood pressure...never use it in cooking or add to food either.
Keeping an eye on packaged goods is a must.

jonnythan

Water weight fluctuations are meaningless and are not a good reason to arbitrarily limit sodium intake.

Unless you have a medical condition that requires you to do so, limiting sodium intake is generally totally unnecessary. Additionally, limiting it too much (to, say, under 2000 mg) may have marked detrimental effects and/or increase your chances of death.

mirrinias

I'm not talking about drastically reducing sodium intake. I'm talking about not overdoing it. There is a difference. I ate nearly 4000 mg on that one day. That is not healthy. On a normal day, I eat 2500-2600, a normal amount.

And, I disagree about water weight being meaningless. If you are always overeating on sodium, you will always have excess water weight, increasing your weight overall.

I never add salt to foods I cook. I unfortunately have to eat a lot of processed food such as lean cuisines because where I'm living now, I have only a microwave and my crockpot is not getting up to heat.

jonnythan

I'm not talking about drastically reducing sodium intake. I'm talking about not overdoing it. There is a difference. I ate nearly 4000 mg on that one day. That is not healthy. On a normal day, I eat 2500-2600, a normal amount.

And, I disagree about water weight being meaningless. If you are always overeating on sodium, you will always have excess water weight, increasing your weight overall.

I never add salt to foods I cook. I unfortunately have to eat a lot of processed food such as lean cuisines because where I'm living now, I have only a microwave and my crockpot is not getting up to heat.

I disagree with the above claims, but it's your thread so I won't argue with you anymore.

GGDaddy

Unless you have a medical condition that requires you to do so, limiting sodium intake is generally totally unnecessary. Additionally, limiting it too much (to, say, under 2000 mg) may have marked detrimental effects and/or increase your chances of death.

Okay, that's pretty a loaded statement. Any peer-reviewed science you can link to back that up?

Showcase_Brodown

And, I disagree about water weight being meaningless. If you are always overeating on sodium, you will always have excess water weight, increasing your weight overall.

I mean, it's still just water weight... as long as you recognize that your weight swings are from the water, it shouldn't freak you out.

KANGOOJUMPS

yep, its important.

Teardrop81

Two weeks ago I noticed that my sodium was really high too so I stopped putting salt on things and instead use a salt-free seasoning. I also cut out the microwave dinners that I would sometimes eat for lunch because they were quick and easy. They are packed with sodium, as you said. I am not weighing myself for a month, so I will be interested to see when I do weigh myself if it has impacted my weightloss at all. If it doesn't, I'm totally putting salt on my food again! :bigsmile:

jonnythan

Unless you have a medical condition that requires you to do so, limiting sodium intake is generally totally unnecessary. Additionally, limiting it too much (to, say, under 2000 mg) may have marked detrimental effects and/or increase your chances of death.

Okay, that's pretty a loaded statement. Any peer-reviewed science you can link to back that up?

Yes, of course. Here's a quick overview:

http://www.mnn.com/health/fitness-well-being/stories/cdc-finds-no-benefit-in-reducing-salt-below-recommended-intake

In a nutshell, recent studies indicate that there's not much reason to limit your sodium intake unless you have ungodly amounts in your diet. Lowering below 2300 mg/day may in fact lead to significant risks.

mirrinias

And, I disagree about water weight being meaningless. If you are always overeating on sodium, you will always have excess water weight, increasing your weight overall.

I mean, it's still just water weight... as long as you recognize that your weight swings are from the water, it shouldn't freak you out.

Yeah, the good thing about it, is it's not permanent. The bad thing about is it's still weight to carry around on those days where it swings up. And, if you don't watch your sodium intake, as when I was not trying to lose weight, you will always be carrying around that 1-5 extra pounds, and even that 5 lbs makes a difference in your body. I got rid of it and my knees already feel better.

pjp1125

The way I sweat- I need extra sodium

ami5000psu

And, I disagree about water weight being meaningless. If you are always overeating on sodium, you will always have excess water weight, increasing your weight overall.

It's just water. It's not like you regained a pound of fat. I watch my sodium but don't care if there is a day where I go over by a lot because I know in a couple of days it will be gone again.

mirrinias

Unless you have a medical condition that requires you to do so, limiting sodium intake is generally totally unnecessary. Additionally, limiting it too much (to, say, under 2000 mg) may have marked detrimental effects and/or increase your chances of death.

Okay, that's pretty a loaded statement. Any peer-reviewed science you can link to back that up?

Yes, of course. Here's a quick overview:

http://www.mnn.com/health/fitness-well-being/stories/cdc-finds-no-benefit-in-reducing-salt-below-recommended-intake

In a nutshell, recent studies indicate that there's not much reason to limit your sodium intake unless you have ungodly amounts in your diet. Lowering below 2300 mg/day may in fact lead to significant risks.

I agree with this. Because I'm not talking about limiting sodium intake below recommended levels, which is something you seem to have missed. I am saying that my sodium intake spiked and it caused a gain in water weight. Therefore, if it were to stay at such a high level, that water weight would remain on my body.

dltaylorii

Oh noes... not the salt monster!

born2drum

On days that I eat too muchy sodium I simply just sit in a Sauna for an extra 3-4 minutes. Works like a charm

Mokey41

Pfft, going over on sodium occasionally and gaining a pound or two of water weight is really of no consequence. The actual number on the scale makes no difference to anyone but you. Don't sweat the small stuff and if you do then you'll need some extra sodium to offset that!

jdayer

hmmm, I agree and disagree with both of the prevailing viewpoints. Excessive sodium can cause water weight build up. Excessive water build up in the body can cause congestive heart failure which results in death. A lack of sodium can cause death. so sodium is pretty important and I believe should be balanced.

http://www.nlm.nih.gov/medlineplus/ency/article/002415.htm

Here is a National Institute of Health (nih.gov) article on sodium.

msladydove

I was shocked a couple days ago by regaining over a pound -- I have been eating between 1200-1500 calories! Well, turns out, although I stuck to the appropriate amount of calories, my sodium intake was through the roof (due to eating pho soup, mostly). Made me gain water weight!

I just thought it might help other people who are wondering why they've inexplicably regained a few pounds. Might be too much sodium, and it's easy to lose again because it's water.

I am having to watch my sodium intake because I tend to retain water when I eat too much sodium. I have some health issues to cosider too. If you are having a weight gain or swelling problem with increased sodium, I would suggest a visit to your doctor to see if there is anything else that needs to be considered in your diet..... I had rather see you diet healthy appose to doing something I would suggest that might would do more harm then good to YOU.

lisamarie1780

And, I disagree about water weight being meaningless. If you are always overeating on sodium, you will always have excess water weight, increasing your weight overall.

I mean, it's still just water weight... as long as you recognize that your weight swings are from the water, it shouldn't freak you out.

exactly. inches lost are sometimes a more accurate depiction of what is going on than what the scale is telling you.

And if your main aim is to keep the 'water weight' down then I don't really get what that is achieving? Low water, lower number on scales....doesn't mean less fat or a smaller waist.

Stop worrying about sodium and just focus on sticking to your allotted calories and maintaining exercise...

mirrinias

Pfft, going over on sodium occasionally and gaining a pound or two of water weight is really of no consequence. The actual number on the scale makes no difference to anyone but you. Don't sweat the small stuff and if you do then you'll need some extra sodium to offset that!

It sure doesn't seem to be of no consequence when it's your second week and you've lost 6 lbs. Regaining 1 lb seems monumental against a 6 lb weight loss. Especially with so much to lose. It's discouraging, and I discovered that I avoid this discouragement by not overdoing the sodium, but instead watching that I stay within recommended levels. I'm sure it won't feel so big when I've lost 50 lbs. Remember how you felt when you started?

MyM0wM0w

Yes, of course. Here's a quick overview:

http://www.mnn.com/health/fitness-well-being/stories/cdc-finds-no-benefit-in-reducing-salt-below-recommended-intake

In a nutshell, recent studies indicate that there's not much reason to limit your sodium intake unless you have ungodly amounts in your diet. Lowering below 2300 mg/day may in fact lead to significant risks.

ANd according to the American Heart Association we should cut it to below 1500mg a day(which is what my dietician and doctor suggested).
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sodium-Salt-or-Sodium-Chloride_UCM_303290_Article.jsp

g33kmommy

Your weight is going to fluctuate every day regardless. Sure, overdoing sodium doesn't help, but it's just one factor. Hormone levels in women, eating carbohydrates, not drinking enough water, and weighing yourself after you've already eaten breakfast in the morning could add extra weight to the scale. If you eat foods that take longer to digest and they haven't "come out yet" for lack of better words, that adds on too. That is why most people, including my fitness partner, suggest to only weigh yourself once a week.

Also - I limit my sodium because I have kidney stones.

JudieJudes

I'm not talking about drastically reducing sodium intake. I'm talking about not overdoing it. There is a difference. I ate nearly 4000 mg on that one day. That is not healthy. On a normal day, I eat 2500-2600, a normal amount.

And, I disagree about water weight being meaningless. If you are always overeating on sodium, you will always have excess water weight, increasing your weight overall.

I never add salt to foods I cook. I unfortunately have to eat a lot of processed food such as lean cuisines because where I'm living now, I have only a microwave and my crockpot is not getting up to heat.

I disagree with the above claims, but it's your thread so I won't argue with you anymore.

How very civil

jonnythan

I'm not talking about drastically reducing sodium intake. I'm talking about not overdoing it. There is a difference. I ate nearly 4000 mg on that one day. That is not healthy. On a normal day, I eat 2500-2600, a normal amount.

And, I disagree about water weight being meaningless. If you are always overeating on sodium, you will always have excess water weight, increasing your weight overall.

I never add salt to foods I cook. I unfortunately have to eat a lot of processed food such as lean cuisines because where I'm living now, I have only a microwave and my crockpot is not getting up to heat.

I disagree with the above claims, but it's your thread so I won't argue with you anymore.

How very civil

I'm trying not to let it become a habit.

JudieJudes

Oh noes... not the salt monster!

:laugh: :laugh: :laugh:

dltaylorii

How very civil

I'm trying not to let it become a habit.

Yeah... well, unnatural peanut butter is the devil!

GGDaddy

Unless you have a medical condition that requires you to do so, limiting sodium intake is generally totally unnecessary. Additionally, limiting it too much (to, say, under 2000 mg) may have marked detrimental effects and/or increase your chances of death.

Okay, that's pretty a loaded statement. Any peer-reviewed science you can link to back that up?

Yes, of course. Here's a quick overview:

http://www.mnn.com/health/fitness-well-being/stories/cdc-finds-no-benefit-in-reducing-salt-below-recommended-intake

In a nutshell, recent studies indicate that there's not much reason to limit your sodium intake unless you have ungodly amounts in your diet. Lowering below 2300 mg/day may in fact lead to significant risks.

The article does indeed confirm that there is no need to lower below 2300 mg/day. That is very helpful to know, and I genuinely appreciate the headsup.

However, the article further cites the CDC Institute of Medicine review of recent research, adding that they conclude, "these new studies support previous findings that reducing sodium from very high intake levels to moderate levels improves health."

I do not believe this supports your initial assertion that "limiting sodium intake is generally totally unnecessary."

Doodlewhopper

Water weight fluctuations are meaningless and are not a good reason to arbitrarily limit sodium intake.

Unless you have a medical condition that requires you to do so, limiting sodium intake is generally totally unnecessary. Additionally, limiting it too much (to, say, under 2000 mg) may have marked detrimental effects and/or increase your chances of death.

We should heed the advice of the American Heart Association & The Mayo Clinic. Sodium may not matter today, but eventually it will catch up to you.

"In some people, sodium increases blood pressure because it holds excess fluid in the body, creating an added burden on the heart. Too much sodium in the diet may also have other harmful health effects, including increased risk for stroke, heart failure, osteoporosis, stomach cancer and kidney disease."

American Heart Association
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sodium-Salt-or-Sodium-Chloride_UCM_303290_Article.jsp

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"How our body handles sodium:

Your kidneys naturally balance the amount of sodium stored in your body for optimal health. When your sodium levels are low, your kidneys essentially hold on to the sodium. When sodium levels are high, your kidneys excrete the excess in urine.

But if for some reason your kidneys can’t eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume makes your heart work harder to move more blood through your blood vessels, which increases pressure in your arteries."

Mayo Clinic
http://www.healthyrecipesquick.com/gmos-sodium-high-fructose-corn-syrup/mayo-clinic-eight-points-about-sodium-intake/

JudieJudes

How very civil

I'm trying not to let it become a habit.

Yeah... well, unnatural peanut butter is the devil!

And whats wrong with Peanut Butter *looks over top of glasses, arms folded* :noway:

SpecialSundae

Too much sodium is definitely a common problem but watch out with letting it go too low too.

Admittedly it's not really an issue if you eat processed foods or in restaurants, but if you're very active (aka you sweat a lot), drink a lot of water and eat 90% home-made food with no added salt it is possible to end up taking in too little sodium and wind up hyponatremic.

Uncommon, but possible.