Upping protein - sodium issues and no weight loss?
omma_to_3
Posts: 3,265 Member
I'm trying to up my protein. I generally eat low protein which I know I need to improve. My trainer gave me a target to start with (which is still below where I should ultimately be) and I've been doing OK the last 2 weeks hitting that target. But, my sodium is over every day - usually by 200 to 500 grams. I've also seen zero weight loss. That could be due to the sodium, or due to the new workout with my trainer. Still, its frustrating. Do others have issues with sodium as they up their protein? I'm not a big fan of meat. I eat chicken, and ground beef on rare occasion. I do love ham though (high sodium) and have added cheese and nuts (both higher sodium). I've switched a lot of my lunches to a sandwich but that's really high sodium.
Suggestions? Sympathy? LOL...
Suggestions? Sympathy? LOL...
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Replies
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Bump0
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You are seeing a lot of sodium because you are eating a lot of high sodium foods (i.e. processed foods), plain and simple. Ham and lunch meat have a ton of sodium in them and to be honest are not the best sources of protein. High sodium means excess water weight because the salt will absorb the water, plain and simple.
How does the mirror and clothes test work? Are you starting to see changes in the mirror or with the way your clothes fit? These are better tests for true fat loss (not weight loss) than a scale will ever be, especially when you start incorporating a weight training routine into it.
Just a general question, what is it you don't like about chicken/beef? If it's the flavor, maybe you need to find new recipes that will help mask that flavor (i.e. BBQ sauce on chicken, tacos with the seasoning packets, etc.). Otherwise, you can look into whey protein powders, mix with a little milk and they are really not that bad.0 -
What is your concern with your protein, are you suffering from deficiencies?
I'm trying to minimize lean mass loss as I lose the rest of my weight. I've done well so far, but not as good as I could have done due to my lower protein intake.0 -
You are seeing a lot of sodium because you are eating a lot of high sodium foods (i.e. processed foods), plain and simple. Ham and lunch meat have a ton of sodium in them and to be honest are not the best sources of protein. High sodium means excess water weight because the salt will absorb the water, plain and simple.
How does the mirror and clothes test work? Are you starting to see changes in the mirror or with the way your clothes fit? These are better tests for true fat loss (not weight loss) than a scale will ever be, especially when you start incorporating a weight training routine into it.
Just a general question, what is it you don't like about chicken/beef? If it's the flavor, maybe you need to find new recipes that will help mask that flavor (i.e. BBQ sauce on chicken, tacos with the seasoning packets, etc.). Otherwise, you can look into whey protein powders, mix with a little milk and they are really not that bad.
Yes, I'm aware of the high sodium content of ham and lunch meat - I put that in my original post.
Mirror and clothes - I'm not getting any smaller currently. Saying not to focus on the scale is not super helpful for someone who is still well over a healthy weight. It becomes much more relevant for someone already at a healthy weight.
I like chicken and we eat it frequently. But I can't feed my family chicken every day and I'm not going to eat it 3 times a day. Beef, I don't like. I only eat it in things like spaghetti, lasagna, tacos - ie something in a sauce. Which also means additional sodium. I personally don't like protein powders - I don't like eating 'fake' food, especially with such a high calorie count.0 -
To minimize lean mass loss during weight loss you need to lift heavy weights. Increasing your protein isn't going to do it.
What is your concern with your protein, are you suffering from deficiencies?
I'm trying to minimize lean mass loss as I lose the rest of my weight. I've done well so far, but not as good as I could have done due to my lower protein intake.0 -
Canned tuna in water, fresh or frozen shrimp, fresh or frozen salmon filets, greek yogurt, High protein cereal like Kashi or Benefit Nutrition with milk, eggs, are all low-calorie, low-sodium options in place of beef or chicken. I also buy low-sodium bacon.0
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To minimize lean mass loss during weight loss you need to lift heavy weights. Increasing your protein isn't going to do it.
What is your concern with your protein, are you suffering from deficiencies?
I'm trying to minimize lean mass loss as I lose the rest of my weight. I've done well so far, but not as good as I could have done due to my lower protein intake.
Did you see the part about my personal trainer? I need more protein for the work I'm doing, hence the question.
And my deficit each day is really only about 500 calories.0 -
Canned tuna in water, fresh or frozen shrimp, fresh or frozen salmon filets, greek yogurt, High protein cereal like Kashi or Benefit Nutrition with milk, eggs, are all low-calorie, low-sodium options in place of beef or chicken. I also buy low-sodium bacon.
Thanks for the suggestions. I don't care for seafood. Love milk and eggs and do eat greek yogurt. I do have some protein bars I like that I have for breakfast or snacks sometimes.
I don't know how people do like 120 g a day. I'm having a hard enough time hitting 80. Except on my long run days. No problems there since I have the calories to support it.0 -
You've gotten some great suggestions and your replies to those are generally pretty b*tchy. Maybe you should be thankful anyone even took the time to reply.0
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Yes, I did see that part. Did you see your part "I'm trying to minimize lean mass loss as I lose the rest of my weight?" Read my original post again. It's still true.
To minimize lean mass loss during weight loss you need to lift heavy weights. Increasing your protein isn't going to do it.
What is your concern with your protein, are you suffering from deficiencies?
I'm trying to minimize lean mass loss as I lose the rest of my weight. I've done well so far, but not as good as I could have done due to my lower protein intake.
Did you see the part about my personal trainer?0 -
You've gotten some great suggestions and your replies to those are generally pretty b*tchy. Maybe you should be thankful anyone even took the time to reply.
no, she got a couple good suggestions and replies from people who clearly didn't read her post very closely.
personally if you're only going over by 500 and and drinking enough water, i don't think it's an issue. i go over by over 1,000 most days lol. do your best, and keep your water intake up.0 -
I add a scoop of protein powder to my Greek yogurt each morning, and eat hard boiled eggs for lunch.0
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Yes, I did see that part. Did you see your part "I'm trying to minimize lean mass loss as I lose the rest of my weight?" Read my original post again. It's still true.
To minimize lean mass loss during weight loss you need to lift heavy weights. Increasing your protein isn't going to do it.
What is your concern with your protein, are you suffering from deficiencies?
I'm trying to minimize lean mass loss as I lose the rest of my weight. I've done well so far, but not as good as I could have done due to my lower protein intake.
Did you see the part about my personal trainer?
I'm doing heavy lifting. With a personal trainer. And you need protein to support that. Hence my question, again.0 -
With not liking many forms of protein (fish, beef, protein powder) it will be difficult for you to hit your goals. There are only so many ways to get protein without taking in a ton of sodium. Try making deviled egg and taking them for lunch. Almonds are also another small snack that has good protein levels.0
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y0
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You've gotten some great suggestions and your replies to those are generally pretty b*tchy. Maybe you should be thankful anyone even took the time to reply.
Gosh, this was so helpful. I appropriately responded to the people who actually gave helpful advice for the question I asked.0 -
With not liking many forms of protein (fish, beef, protein powder) it will be difficult for you to hit your goals. There are only so many ways to get protein without taking in a ton of sodium. Try making deviled egg and taking them for lunch. Almonds are also another small snack that has good protein levels.
It is hard. I do eat almonds frequently but they contain sodium as well (at least most). Thanks for the suggestions.0 -
y
I know you deleted your post, but everyone has preferences in what they like/don't like. I was hoping for suggestions about things I haven't thought of.0 -
If your sodium intake is set around 2000mg/d and you are only missing it by 200 - 500mg, I doubt that has anything to do with it. When I eat only low fat meats and stay away from processed foods my sodium levels have dropped as low as 600mg/d and I eat 180 - 240g of protein per day. That level of sodium actually turned out to be too low so now I add salt to keep a good balance.
There are a lot of things we do on the fat loss road that "we do not like." You have to learn how to cook things so you do like them, or just go with the flow and let the chips fall how they will. Meat and eggs are the most efficient (most filling too) way to get protein for anyone that is not a vegan. Some of the other protein sources come with other things or are incomplete.
Good luck0 -
I'm trying to up my protein. I generally eat low protein which I know I need to improve. My trainer gave me a target to start with (which is still below where I should ultimately be) and I've been doing OK the last 2 weeks hitting that target. But, my sodium is over every day - usually by 200 to 500 grams. I've also seen zero weight loss. That could be due to the sodium, or due to the new workout with my trainer. Still, its frustrating. Do others have issues with sodium as they up their protein? I'm not a big fan of meat. I eat chicken, and ground beef on rare occasion. I do love ham though (high sodium) and have added cheese and nuts (both higher sodium). I've switched a lot of my lunches to a sandwich but that's really high sodium.
Suggestions? Sympathy? LOL...
I consider cheese and nuts more of a fat source than protein.
I don't worry about sodium. Unless you have a medical issue, going over isn't going to be that big of a deal. I do try not to go crazy but being over 200-500 isn't a big deal to me.
You have mentioned protein powder (not that I saw) or protein bars. I don't use them every day but they are great on days where I am low. My favourite bar is an all natural one but its a small Canadian company which aren't very widespread so probably won't help. Quest bars are good to.
My other thought - eggs and egg whites. I think someone else already mentioned Greek yogurt.0 -
I drink a liquid protein that you add to drinks and LOVE IT. It is part of the MRC program which is high protein/low fat/low to moderate carb diet. It is a great way to add some protein. I also eat chicken, hard boiled eggs, string cheese (low fat), low fat cottage cheese, I make turkey burgers which are great and turkey meatballs, and occasionally have a reg hamburger or a steak. I also like to eat tilapia-- just bought some cedar planks to grill my fish on for extra flavor. There are a lot of proteins out there other than red meats.0
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Oh, as for the weight loss - I'd chalk it up to new routine. Possibly the increase sodium. Keep going, the scale will move eventually. When I changed my workout program the scale didn't move for a month. Even my measurements didn't really move but I took photos and you could see the difference in places you can't measure, like my face, the area between my waist and hips, arms, etc.0
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Yea, I feel for you. 120g is a lot when you are limited on what you're willing to eat. I eat A LOT of chicken, my family just got used to it :-) As for your sodium, unless you have high blood pressure going 500 over really isn't a lot to be concerned with, just drink more water and keep exercising! I only eat 90g but I try do eat more if my calories allow for it and will throw in some protein powder when necessary. I can't see your food diary so I don't know what all is contributing to your sodium levels. The less processed foods the better. I go over quite a bit but I also see a nutritionist and he isn't concerned with my levels.
My protein staples are chicken, turkey, egg whites, Greek yogurt, cottage cheese, chicken sausage and nuts.0 -
when I started my journey I knew my body functioned well on the higher protein end. I get between 100-130 gram of protein a day from Whey Protein, nonfat greek yogurt, lowfat cottage cheese, and lean cuts of meat (Beef, turkey, and Chicken lots of chicken). Like most other posters have said, processed foods are really high in sodium, especially lunch meat.0
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Personally if I am high or even right on 2500 sodium I don't see a weight loss as I tend to really retain water. You didn't say how your water intake is either.
For protein i do yogurt, cottage cheese, eggs, black beans, chickpeas, soy nuts. I very rarely eat beef, but do fish and chicken a couple times of week.0 -
I haven't read any responses yet, but have you tried cottage cheese for protein? Be careful, I think low fat has more sodium than the regular kind.
I like having oatmeal with almond milk. I also substitute beans with meat like when I make low sodium veggie chilli where I add low sodium tomato sauce with spices and vegetables.
I also make low sodium bean tacos. Don't buy canned (too salty plus BPA). Just get mixed beans and soak them overnight. If I really want to make it healthy, I use lettuce as the shell instead of a tortilla.0 -
Jay Robb Whey Protein Powder has 150mg of sodium per scoop. You can easily have 3 servings for 450 mg of sodium and 75 mg of protein and log your other calories around that.
Nuts are a good source of protein but most are salted. Lookout for raw nuts which usually have zero to minimal sodium.
I also have issues with sodium so I take a daily supplement that helps with bloat called Bloat-Awary Diuretic for Water Weight and drink LOTS of water. I've noticed that since I started taking it I have less water weight fluctuations.
Also remember that with your new training regime your muscles will hold on to water as they repair themselves.0 -
Thanks guys (I do appreciate it). Maybe I'll just chalk it up to the new routine for a few more weeks before worrying about sodium too much.
Things I do eat for protein:
chicken
ham
turkey
low fat cheese
low fat cottage cheese (but WHOA on the sodium here)
greek yogurt
milk
eggs
nuts (mostly almonds)
protein bars
I do eat processed food, but not a ton of it. I've cut down a LOT over the last 2 years.0 -
I have changed using regular bread (even whole wheat) to the Multigrain LIGHT English muffins by Thomas'. They are only 100 cal and low sodium. I can still make a pretty decent sandwich on them and they have higher protein than most bread. This way you can have a yummy sandwich with: 170 cal, 15 protein, and 500 sodium.
That would include: English muffin, turkey, 2 % cheese, lettuce, sprouts. And I switched potato chips to the Sensible Portions Veggie Sticks - you can find those at Sam's/Costco. They are MUCH lower in sodium and you can have a bunch more
Hope this helps 0 -
I do not eat chicken, beef or ham, but noticed last week I was going over on my sodium. I have made some changes to reduce my sodium this week, and it is working. I realized my veggie burgers are high in sodium, and I was eating them every day. I am pretty much always over on my protein though. If you want you can add me as a friend and you can see what I eat every day when I update my journal.0
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