Way too much sodium AND too much protein.

BeverlyBrooke

I would really hate to know my sodium intake before I was actually aware of everything that went into my mouth.

Any advice?
What foods are low sodium?

Also, is it horrible that I am getting too much protein?

Sorry guys, I am COMPLETELY new at this.

BeverlyBrooke

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BeantownSooner

Not being a wise guy either but generally if it doesn't come in a box or container then it will be low sodium, sans fresh meat packaging. If it comes in a box look for the low sodium version from the same company or another. There are generally more than one option to select from fortunately. That said, it's very difficult if you diet staples are packaged foods.


Oops on the Protein part, MFP's default settings for the Macro nutrient are a bit off for most people. I believe Carbs are 55% which just doesn't work for me (and most others trying to lose weight). You can change this by going back to your Goals and then do Custom. Use the drop downs to change the %'s. I personally use 40% Carbs/40% Protein/20% fat and many others on here seem to use 40%/30%/30%.

melissarhea

I totally agree with the first response, you should watch the packaged foods, especially those notorious for high sodium, like meats, soups, and frozen entrees.

There is quite a bit of debate about the protein. Some say it is bad for our bodies while others say that it is necessary. Is it from meat or protein shakes? You should do some research about it and determine what you think is best for your body and your goal. I use protein shakes for pre and post workout nutrition and meal replacement but there are protein shakes out there that are designed for bodybuilders that have high calorie content, mine do not; they are designed for meal replacments or snacks. Whatever the case, know that you should have plenty of fiber in your diet to conteract the constipation that is caused by high protein diets.

yrhee

Hate to break it to you, but almost everything you're eating is too high in sodium Pickles, jerky, cheese, canned beans, even most breads, bagles, crackers are quite high in sodium. Could you try subbing in fresh cucumbers instead of pickles? if you're going to eat beans, you could thoroughly rinse them with water to try to get rid of much of the residual sodium-filled can juice. Stay away from the jerky if you're watching sodium.

wedge421

Yeah the sodium is a tough one. The good news though is that you are aware of it now. And try not to overdue it the day before a weigh in since it make you retain water. And I +1 the comment about changing the goals to 40/30/30 55% carbs is way to much

suwonfish

Good grief, I had no idea the carbs were 55%! I just reset to 40/40/20. Thanks for the heads up.

TheFitnessTutor

to cut sodium you need to cook and/or prepare your own foods...or buy off of a low sodium menu....otherwise everything is high in sodium.

And yes you can almost disregard your mfp suggestions... i hope you have your own separate protocol to follow based on your body and your goals.

jesshall281

try eating clean? fruits, vegetables etc...I usually net around 1000-1500 daily in my sodium. You can take a look at my diary if you want.

geebusuk

Do you have high blood pressure from the sodium?
I often eat a lot of salty foods, but have a healthy blood pressure, so that isn't an issue for me.
I'm not too worried by water retention and any other 'issues' I've seen regarding sodium, so quite happy to leave my salt intake as it is.

I have been eating a high sodium and high protein diet generally and managed to lose a good bit of weight and put on a bit of muscle at the same time. (Around 50lb since may.)

krom862

I have a similar problem with sodium, and really try to stay away from pre-packaged foods. However, I have read and been told that in order to negate the sodium effects, you should be taking in at least an equal amount of potassium. That being said, I find it difficult to do that as well :-/

rml_16

Beef jerky and cured ham? Of course you're way over in sodium.

As for protein, I wouldn't worry about it.

wellbert

100g of protein would be pretty good for you.

cramernh

Yup, I agree with everyone. You are definitely eating way too much prepackaged food items.

Eat fresh foods.. let the sodium be a naturally occuring element of food, not the result of highly processed boxed/canned/cured foodstuffs

vjrose

I'm on 40C / 30C/30P and it is pretty manageable and is around the recommended protein per lb of lean body mass. It's worked for me so far. I am on a doctor enforced 1500 mg sodium, feel free to look at my diary for ideas on low sodium. You'll find it's mostly fresh or quick to prepare as I love cooking but don't really like spending a lot of time on prep.

cheerforsteelers

Less packaged foods and more fruits & veggies. Make your own meals so you know how much salt is being added, if any. I don't think a lot of protein is good for the body (I'm not any kind of expert though so don't quote me on it). I personally try to stay within a certain number for protein each day and limit my animal protein intake.

jenniferstanton

Mustard and hot sauces are high in sodium also. Very sad... Yellow mustard has 80 mg a tsp! and franks hit sauce is 190 mg a tsp:sad:

jenniferstanton

Mustard and hot sauces are high in sodium also. Very sad... Yellow mustard has 80 mg a tsp! and franks hit sauce is 190 mg a tsp:sad:

Sorry hot sauce

betzj72

I see everyone talking about changing their percentages on carbs, fat etc. How do you change those settings?

lovinmyselfagain

http://www.womenshealthmag.com/weight-loss/protein-weight-loss This is a good article on how protein is actually essential to healthy weight loss and how most women aren't getting enough. Just like the others said, MFP puts the protein allotment way too low and carbs way too high, but you can go in and manually change them. The article states a woman should have .5-1 gram of protein per pound of body weight. If you're trying to lose weight stay on the lower end.

innocenceportrayed

I never go over on sodium so I guess I'm no help, but I also only eat fresh foods, with the occasional can of soup or premixed pancake/waffle mix. Somebody said jerky is high in sodium, but I eat 1oz a day(Jack Links recommended serving size) and I'm still under my sodium(actually doesn't have a whole lot like some other brands) and as far as going over on protein, I don't think it's a bad thing. I'm 99% of the time OVER on 2 things(ONLY): Protein & Fiber. I've never been over on carbs.

_Mimi_

Do you have high blood pressure from the sodium?
I often eat a lot of salty foods, but have a healthy blood pressure, so that isn't an issue for me.
I'm not too worried by water retention and any other 'issues' I've seen regarding sodium, so quite happy to leave my salt intake as it is.

I have been eating a high sodium and high protein diet generally and managed to lose a good bit of weight and put on a bit of muscle at the same time. (Around 50lb since may.)

High blood pressure is not the only issue with high sodium.

Copied from this article: http://www.womenscircleofhealth.com/201002/sodium_dangers_feb10.php

Bone Health – excess sodium causes calcium to be removed from bone. This ultimately increases the risk for osteoporosis. Some experts speculate that the rate of osteoporosis in Americans is greater than that of other populations because of our high sodium diets. In addition to cutting back on sodium, increasing calcium and vitamin D intake through foods and calcium supplements like Adora Calcium can help prevent bone loss.

Kidney Disease & Kidney Stones – the kidneys remove excess sodium from the blood. When high sodium foods are consumed the kidneys must work harder. This can lead to kidney problems such as renal disease or kidney stones.

Bloating - Although it is not a life-threatening concern, sodium intake is also a primary contributor to bloating. Salty foods lead to water retention which promotes weight gain and lethargy.

Iceman1800

Also, is it horrible that I am getting too much protein?

Sorry guys, I am COMPLETELY new at this.

I doubt you are getting too much protein. The numbers they recommend on here are a joke

sullus

I've been watching sodium for a long time due to blood pressure. The first thing that had to go was restaurant chains - Applebees, 99's TGI Fridays etc - these were killers. Pull up their nutritional menus someday and have a glance. 99 Restaurant has a sandwich with 8,000mg sodium. That's a 6 day's worth for me. Even when I thought I was being "good" and ordering turkey tips, I found out I was getting a 3-day supply of sodium. Next thing that had to go was cold cuts. Even the Boar's Head 47% reduced sodium turkey has around 400-500mg per 3 oz serving. Then any pre packaged/marinated meats. I used to love getting the Lloyds ribs at the grocery, but they're up around 1000mg for 2 rib pieces. (and who only has 2?)

marycmeadows

check out my diary.... it's not really hard to eat low sodium....

and if you're thinkin you have too much protein based on what MFP says your goal is, you're wrong. MFP sets protein goals wayyy too low for someone that is working out.

Ann1964x

try eating clean? fruits, vegetables etc...I usually net around 1000-1500 daily in my sodium. You can take a look at my diary if you want.

I looked at your food diary & you eat great!
My goal calories is the same as yours.

Murf1968

I see everyone talking about changing their percentages on carbs, fat etc. How do you change those settings?

I would also like to know how to do this please.

geebusuk

High blood pressure is not the only issue with high sodium.

Copied from this article: http://www.womenscircleofhealth.com/201002/sodium_dangers_feb10.php

Thanks for the link - this is something I'm genuinely interested in, so more data is always useful.
The article cites two references, but the second reference is another article which cites the first reference. (The link for the first reference doesn't work, but found some details elsewise.)
Unfortunately the full text is not available for us freely.
But what is available is the information that rather than a scientific 'study', this is a 'projection'.
Further, that the author(s) is a member of: "Institute of Medicine Committee on Population Strategies to Reduce Sodium Intake", which does seem to suggest some bias to me!

I'm not trying to be critical for the sake of it and not saying that it's wrong or right; but before I make a decision on what to put in my body, I'd prefer there to be some more solid evidence.

Oh and incidentally, my macro-levels on MFP are set at 40%carbs, 45% protein, 15% fat. The bulk of my weight loss was done with a bit higher carbs and lower protein in percentages (I was just monitoring calories), but on joining MFP I upped the calories overall, but most of that was probably protein to try and make some 'use' of the reasonable bit of heavy manual work I was doing.

geebusuk

To manually change your settings go to
'My Home'
'Goals'
Check " Custom: Manually set my own custom fitness goals" then click continue.

geebusuk

Just digging around a bit - found a few things that suggest women and teenage girls have been shown to have more calcium in their urine on higher salt diets.
I try to eat a fair bit of calcium (yoghurts etc), but also am a bloke, so have less worries on that specific part .

mrsjacksn

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