Sodium and weight loss. How to balance?

MyFitJourney20
MyFitJourney20 Posts: 11 Member
edited October 2021 in Food and Nutrition
I’m cooking more at home, but I’m finding that my recipes sodium amounts are higher than I would want. Any tile on cutting back in the salt in items? I don’t add salt but many things such as canned diced tomatoes are high in salt. Any tips are welcomed.

Replies

  • rheddmobile
    rheddmobile Posts: 6,840 Member
    Do you have high blood pressure or another reason to lower sodium? There’s scientific disagreement about the new FDA limits on sodium - in fact studies found that low sodium diets correlated with higher mortality, and higher sodium caused no problems up to about three times the FDA recommendation. So unless you are having problems, my suggestion is to change your settings so MFP stops bugging you about sodium.
  • MyFitJourney20
    MyFitJourney20 Posts: 11 Member
    You just gave me soooo much information. Thank you!!!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    MyFitJourney20 wrote: »
    I’m cooking more at home, but I’m finding that my recipes sodium amounts are higher than I would want. Any tile on cutting back in the salt in items? I don’t add salt but many things such as canned diced tomatoes are high in salt. Any tips are welcomed.

    I really wouldn't worry about it unless you've been directed by a Dr. to reduce sodium. Even then, reducing sodium did absolutely nothing for my hypertension. Sodium is an essential electrolyte. When I was super restrictive with sodium I started getting cramps all of the time due to electrolyte imbalances from too low sodium.

    I actually don't think the sodium content for things like canned tomatoes is really all that high...mine are 200 for a regular can which is 3 servings, so 600 total for the entire can. I typically use them in recipes like stews or casseroles that are going to produce 6-8 servings or more, so that total sodium content is also being spread out over several servings.

  • Xellercin
    Xellercin Posts: 924 Member
    I take 5-6 grams of extra salt a day in pill form to raise my blood pressure and it has no impact on my rate of weight loss.

    You need salt to survive, there's absolutely nothing wrong with salt unless you medically have a reason to minimize it.

    Kind of like there's nothing wrong with peanuts unless you are allergic to them.
  • wilson10102018
    wilson10102018 Posts: 1,306 Member
    Salt is your electrolyte absolutely essential. But, can cause water retention which can fool you into thinking weight loss is not occurring.
  • earlnabby
    earlnabby Posts: 8,171 Member
    MyFitJourney20 wrote: »
    I’m cooking more at home, but I’m finding that my recipes sodium amounts are higher than I would want. Any tile on cutting back in the salt in items? I don’t add salt but many things such as canned diced tomatoes are high in salt. Any tips are welcomed.

    If you really do need to reduce sodium, just buy "no salt added" things. Canned tomatoes are easy to find in a no salt added version. Black beans, not so much so I cook up a 2 lb bag with no salt in the water and freeze them in portions that equal 1 can.

    As far as actual weight readings on the scale, if you are fairly consistent with your sodium intake (no matter how much you take in) your body will regulate water and be reasonably consistent in how much it retains. Have a high sodium day? The scale may go up for a couple of days but will get back to your normal.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    As I have no reason to watch sodium, I swapped Sodium out for Fiber years ago. Hitting my fiber goal is crucial for keeping me feeling full for less calories.
  • Lenasweightlossjourney61020
    Lenasweightlossjourney61020 Posts: 4 Member
    I recently got been tomatoes and lettuce and turkey and oatmeal and cereal and potatoes low sodium ketchup
  • earlnabby
    earlnabby Posts: 8,171 Member
    kshama2001 wrote: »
    As I have no reason to watch sodium, I swapped Sodium out for Fiber years ago. Hitting my fiber goal is crucial for keeping me feeling full for less calories.

    I kept sodium but don't really look at it. I swapped sugars out for fiber because sugars are counted in carbs anyway (yes, so is fiber but like you said it is important).
  • springlering62
    springlering62 Posts: 8,481 Member
    I was worried that my sodium was so much higher than MFP recommended. My #1 contributors were cottage cheese, beef jerky, and Bisquick, none of which I was willing to give up.

    And one day it dawned on me: living in a hot humid area, walking outdoors several times a day, at least one, often two heated mat classes per day, working out at a gym where the owner pigheadedly refuses to use the AC, I sweat profusely. I probably needed the extra sodium.

    It hasn’t worried me since.

    Plus, I figure my sugar and saturated fats consumption fell off a cliff when I started counting calories. Of the three, salt seems the lesser evil, and I’m quite sure it’s a darn sight lower than what it was before, too.

Categories