clueless- stupid question

Jessie__86 · August 2013

Okay so I just really started tracking my food. Ive been on this site for a while but am ashamed to say for the most part I was just on here to read the threads and didnt really focus on tracking my food. So I started tracking and found that even if I stay under or at my alloted calories I go over the other areas usually in sugar(mostly from fruit I think) and I am grossly over in sodium. Does that have any factor on your weight loss? Thanks

ThickMcRunFast · August 2013

excess sodium will make you retain water, and could be a problem if you have high blood pressure. Sugar isn't a problem unless you have a medical condition (e.g. you are diabetic or at risk for diabetes).

3dogsrunning · August 2013

excess sodium will make you retain water, and could be a problem if you have high blood pressure. Sugar isn't a problem unless you have a medical condition (e.g. you are diabetic or at risk for diabetes).

This.

A lot of people suggest getting a grip on just tracking and staying at goal at first. Then later on, you can look at hitting your macros (protein, fat and carbs), then at the other stuff.

If you would really prefer to bring down your sodium, just identify where your is coming from and make some small changes.

I've never followed sugar since I dont' have a medical issue and my carb intake includes sugar. If I am eating too much, I'll be over in my carbs.

pastryari · August 2013

Jessie__86 · August 2013

Thanks for the input. I also feel like no matter what I do Im always hungry! I work out a lot and am training for a marathon but most days even with eating back my excercise calories, I feel hungry all the time.

howardheilweil · August 2013

It's important to have sodium in your diet, but too much is bad for you. In addition to causing you to retain water, it impacts your heart and blood pressure. I view my sodium goal really as the upper limit and I try not to exceed it. While the water weight gain is temporary, if you are weighing yourself, you will become very frustrated because excess sodium will cause your scale to become stuck! Good luck!

pastryari · August 2013

Thanks for the input. I also feel like no matter what I do Im always hungry! I work out a lot and am training for a marathon but most days even with eating back my excercise calories, I feel hungry all the time.

You're eating at a deficit, it's not unusual to feel "hungry."

Do you just feel hungry or is it physically affecting you?

ze_hombre · August 2013

Okay so I just really started tracking my food. Ive been on this site for a while but am ashamed to say for the most part I was just on here to read the threads and didnt really focus on tracking my food. So I started tracking and found that even if I stay under or at my alloted calories I go over the other areas usually in sugar(mostly from fruit I think) and I am grossly over in sodium. Does that have any factor on your weight loss? Thanks

I am consistently over on my sodium as well. Sugar I am good about keeping under (I did low carb for many months so its kind of second nature now).

Sodium will cause you to retain water and therefore cause you weigh more. However if you exercise for long durations (depending on who you talk to long duration is 1.5-2+ hours) you need to increase your sodium (and other electrolytes) because you sweat them out. MFP does not automatically adjust the electrolyte RDA like it does for protein and carbs based off exercise. I really wish it did.

Sugar also will have an effect on weight loss as carbs (sugar) are converted to directly to fat. Carbs also create a positive feedback loop where you eat carbs and that triggers a craving for more carbs, which triggers cravings for more carbs, rinse/repeat. Sugars as the worst for this feedback loop, fiber carbs aren't as bad.

That being said, if you are going over a by small percentage then I wouldn't worry too much. If you are going over significantly but the food you are eating is healthy food (fruits, veggies, lean protein) then again I wouldn't worry too much as long as you aren't going over your calorie allotment.

jchadden42 · August 2013

I don't think it's a stupid question at all. There is no way I could possibly stick to the sugar allotment (which I'm ok with since I don't have medical concerns) just from breakfast alone. I don't drink any sweetened beverages except for Dark Chocolate hot chocolate mix in my morning coffee--I justify it for the calcium. I do find, however, that I can NEVER reach the Potassium level they recommend even if I've hit all the others.

I agree that the important ones are fats, carbs, and protein. If your diet is overall healthy, I wouldn't worry too much.

pastryari · August 2013

Okay so I just really started tracking my food. Ive been on this site for a while but am ashamed to say for the most part I was just on here to read the threads and didnt really focus on tracking my food. So I started tracking and found that even if I stay under or at my alloted calories I go over the other areas usually in sugar(mostly from fruit I think) and I am grossly over in sodium. Does that have any factor on your weight loss? Thanks

Sugar also will have an effect on weight loss as carbs (sugar) are converted to directly to fat. Carbs also create a positive feedback loop where you eat carbs and that triggers a craving for more carbs, which triggers cravings for more carbs, rinse/repeat. Sugars as the worst for this feedback loop, fiber carbs aren't as bad.

lolno

A caloric deficit is ALL that is required for weight loss, barring any medical conditions.

3dogsrunning · August 2013

I don't think it's a stupid question at all. There is no way I could possibly stick to the sugar allotment (which I'm ok with since I don't have medical concerns) just from breakfast alone. I don't drink any sweetened beverages except for Dark Chocolate hot chocolate mix in my morning coffee--I justify it for the calcium. I do find, however, that I can NEVER reach the Potassium level they recommend even if I've hit all the others.

I agree that the important ones are fats, carbs, and protein. If your diet is overall healthy, I wouldn't worry too much.

Keep in mind that potassium is not required to be on food labels. A lot of the entries on MFP do not include it, so many foods that actually contain it, have a value of 0. You are likely getting more than you realize.

ze_hombre · August 2013

Okay so I just really started tracking my food. Ive been on this site for a while but am ashamed to say for the most part I was just on here to read the threads and didnt really focus on tracking my food. So I started tracking and found that even if I stay under or at my alloted calories I go over the other areas usually in sugar(mostly from fruit I think) and I am grossly over in sodium. Does that have any factor on your weight loss? Thanks

Sugar also will have an effect on weight loss as carbs (sugar) are converted to directly to fat. Carbs also create a positive feedback loop where you eat carbs and that triggers a craving for more carbs, which triggers cravings for more carbs, rinse/repeat. Sugars as the worst for this feedback loop, fiber carbs aren't as bad.

lolno

A caloric deficit is ALL that is required for weight loss, barring any medical conditions.

http://www.ncbi.nlm.nih.gov/pubmed/3056265

There was a better research paper released a few months ago that I can't find and don't have the time to look for at the moment. I agree that a deficit is all that is required for weight loss, but sometimes getting that deficit with a high carb diet is really difficult.

Jessie__86 · August 2013

Thanks for the input. I also feel like no matter what I do Im always hungry! I work out a lot and am training for a marathon but most days even with eating back my excercise calories, I feel hungry all the time.

You're eating at a deficit, it's not unusual to feel "hungry."

Do you just feel hungry or is it physically affecting you?

sadly I think a lot of the problem is that Im kind of a pickey eater. I eat a lot of fruit but hardly any vegetables. So most of my calories come from meats, fruits and starches

So in essence Im not eating as much food to keep me full as I could if I were eating salads and other healthier foods.

pastryari · August 2013

Okay so I just really started tracking my food. Ive been on this site for a while but am ashamed to say for the most part I was just on here to read the threads and didnt really focus on tracking my food. So I started tracking and found that even if I stay under or at my alloted calories I go over the other areas usually in sugar(mostly from fruit I think) and I am grossly over in sodium. Does that have any factor on your weight loss? Thanks

Sugar also will have an effect on weight loss as carbs (sugar) are converted to directly to fat. Carbs also create a positive feedback loop where you eat carbs and that triggers a craving for more carbs, which triggers cravings for more carbs, rinse/repeat. Sugars as the worst for this feedback loop, fiber carbs aren't as bad.

lolno

A caloric deficit is ALL that is required for weight loss, barring any medical conditions.

http://www.ncbi.nlm.nih.gov/pubmed/3056265

There was a better research paper released a few months ago that I can't find and don't have the time to look for at the moment. I agree that a deficit is all that is required for weight loss, but sometimes getting that deficit with a high carb diet is really difficult.

Now you're contradicting yourself.

First you said, definitively, that sugar intake affects weight loss. Now you're saying that a deficit is all that is required...

Which is it?

kelciebananas · August 2013

Thanks for the input. I also feel like no matter what I do Im always hungry! I work out a lot and am training for a marathon but most days even with eating back my excercise calories, I feel hungry all the time.

Try adding chia seeds to salad or oatmeal or protein shakes, anything really. They're awesome for you and they keep you really full!

ze_hombre · August 2013

Okay so I just really started tracking my food. Ive been on this site for a while but am ashamed to say for the most part I was just on here to read the threads and didnt really focus on tracking my food. So I started tracking and found that even if I stay under or at my alloted calories I go over the other areas usually in sugar(mostly from fruit I think) and I am grossly over in sodium. Does that have any factor on your weight loss? Thanks

Sugar also will have an effect on weight loss as carbs (sugar) are converted to directly to fat. Carbs also create a positive feedback loop where you eat carbs and that triggers a craving for more carbs, which triggers cravings for more carbs, rinse/repeat. Sugars as the worst for this feedback loop, fiber carbs aren't as bad.

lolno

A caloric deficit is ALL that is required for weight loss, barring any medical conditions.

http://www.ncbi.nlm.nih.gov/pubmed/3056265

There was a better research paper released a few months ago that I can't find and don't have the time to look for at the moment. I agree that a deficit is all that is required for weight loss, but sometimes getting that deficit with a high carb diet is really difficult.

Now you're contradicting yourself.

First you said, definitively, that sugar intake affects weight loss. Now you're saying that a deficit is all that is required...

Which is it?

This is the problem with forums, its easy to take things out of context.

If I ate nothing but carbs and was under my BMR would I lose weight? Absolutely.

If I eat a mixed diet and am under my BMR but am heavy in carbs will I lose weight? Absolutely.

If eat a diet high in carbs will I feel hungrier than if I eat a diet higher in protein and healthy fat? Yes.

If I feel hungry all the time will I be more likely to maintain a deficit? Probably not.

ETC(larify): If eat a diet high in carbs will I feel hungrier than if I eat a diet higher in protein and healthy fat? There is pending research that tends to say yes.

ThickMcRunFast · August 2013

Thanks for the input. I also feel like no matter what I do Im always hungry! I work out a lot and am training for a marathon but most days even with eating back my excercise calories, I feel hungry all the time.

Marathon training will do that, I am a bottomless pit of hunger during peak training. I wouldn't try to restrict too much if you are worried about running well.

pastryari · August 2013

Okay so I just really started tracking my food. Ive been on this site for a while but am ashamed to say for the most part I was just on here to read the threads and didnt really focus on tracking my food. So I started tracking and found that even if I stay under or at my alloted calories I go over the other areas usually in sugar(mostly from fruit I think) and I am grossly over in sodium. Does that have any factor on your weight loss? Thanks

Sugar also will have an effect on weight loss as carbs (sugar) are converted to directly to fat. Carbs also create a positive feedback loop where you eat carbs and that triggers a craving for more carbs, which triggers cravings for more carbs, rinse/repeat. Sugars as the worst for this feedback loop, fiber carbs aren't as bad.

lolno

A caloric deficit is ALL that is required for weight loss, barring any medical conditions.

http://www.ncbi.nlm.nih.gov/pubmed/3056265

There was a better research paper released a few months ago that I can't find and don't have the time to look for at the moment. I agree that a deficit is all that is required for weight loss, but sometimes getting that deficit with a high carb diet is really difficult.

Now you're contradicting yourself.

First you said, definitively, that sugar intake affects weight loss. Now you're saying that a deficit is all that is required...

Which is it?

This is the problem with forums, its easy to take things out of context.

If I ate nothing but carbs and was under my BMR would I lose weight? Absolutely.

If I eat a mixed diet and am under my BMR but am heavy in carbs will I lose weight? Absolutely.

If eat a diet high in carbs will I feel hungrier than if I eat a diet higher in protein and healthy fat? Yes.

If I feel hungry all the time will I be more likely to maintain a deficit? Probably not.

ETC(larify): If eat a diet high in carbs will I feel hungrier than if I eat a diet higher in protein and healthy fat? There is pending research that tends to say yes.

Um, I don't see how our exchange is what is wrong with the forums? YOU are the one changing the context.

You're going on about different things now than what you originally stated. You originally stated that sugar affects weight loss. It does not. I said that. You then said you agreed, which contradicted what you had earlier stated. I said that. Now once again, you're going off as though the conversation was not in regards to weight loss solely.

It wasn't about the ability to maintain a deficit eating certain foods. It was about whether or not sugar intake would impact weight loss directly.

ze_hombre · August 2013

Um, I don't see how our exchange is what is wrong with the forums? YOU are the one changing the context.

You're going on about different things now than what you originally stated. You originally stated that sugar affects weight loss. It does not. I said that. You then said you agreed, which contradicted what you had earlier stated. I said that. Now once again, you're going off as though the conversation was not in regards to weight loss solely.

It wasn't about the ability to maintain a deficit eating certain foods. It was about whether or not sugar intake would impact weight loss directly.

Maybe you should go back and read the last paragraph in my post. OP asked:

So I started tracking and found that even if I stay under or at my alloted calories I go over the other areas usually in sugar(mostly from fruit I think) and I am grossly over in sodium. Does that have any factor on your weight loss?

I then made my comment about carbs that you have latched onto followed by this paragraph:

That being said, if you are going over a by small percentage then I wouldn't worry too much. If you are going over significantly but the food you are eating is healthy food (fruits, veggies, lean protein) then again I wouldn't worry too much as long as you aren't going over your calorie allotment.

At no point did I say that sugar directly affects weight loss or gain. OP was wanting to know if going over on her carbs was bad. I said that carbs have a feedback cycle that can run amok if not careful but if she is under her calorie target to not worry about it.

^This is the problem with the forums. You interpreted me dissing carbs and didn't read the rest of what I posted.

pastryari · August 2013

Um, I don't see how our exchange is what is wrong with the forums? YOU are the one changing the context.

You're going on about different things now than what you originally stated. You originally stated that sugar affects weight loss. It does not. I said that. You then said you agreed, which contradicted what you had earlier stated. I said that. Now once again, you're going off as though the conversation was not in regards to weight loss solely.

It wasn't about the ability to maintain a deficit eating certain foods. It was about whether or not sugar intake would impact weight loss directly.

Maybe you should go back and read the last paragraph in my post. OP asked:

So I started tracking and found that even if I stay under or at my alloted calories I go over the other areas usually in sugar(mostly from fruit I think) and I am grossly over in sodium. Does that have any factor on your weight loss?

I then made my comment about carbs that you have latched onto followed by this paragraph:

That being said, if you are going over a by small percentage then I wouldn't worry too much. If you are going over significantly but the food you are eating is healthy food (fruits, veggies, lean protein) then again I wouldn't worry too much as long as you aren't going over your calorie allotment.

At no point did I say that sugar directly affects weight loss or gain. OP was wanting to know if going over on her carbs was bad. I said that carbs have a feedback cycle that can run amok if not careful but if she is under her calorie target to not worry about it.

^This is the problem with the forums. You interpreted me dissing carbs and didn't read the rest of what I posted.

You DID say it, right here:

Sugar also will have an effect on weight loss

and I disagreed and pointed out that is was incorrect.

That was the only statement you made that I had an issue with. That is the only part I responded to. If I somehow (still don't think so, but sure) misread that, chances are the OP or other posters may too. And your last paragraph STILL doesn't negate the fact that you actually typed out that sugar affects weight loss, which is NOT true. Also, if you want to bring up the last paragraph, fine: as long as the foods she is eating are healthy, don't worry about it? What does that mean? Caloric deficit is caloric deficit, regardless of the foods being consumed. If she's in a deficit eating ANY foods, she STILL doesn't need to be concerned about going over on her sugar intake. You're saying anything about worrying about sugar intake is irrelevant to weight loss solely.

Blaming the forums as a whole because you don't like how our exchange went is silly.

ze_hombre · August 2013

You DID say it, right here:

Sugar also will have an effect on weight loss

and I disagreed and pointed out that is was incorrect.

Fair enough. I said effect. Yes, carbs will have an effect just like protein, fat, etc. I did not say it was a direct effect as you say I did, insinuating that there is a one to one correlation between X grams of carbs = X pounds gained.

as long as the foods she is eating are healthy, don't worry about it? What does that mean?

As I said, fruits, veggies, lean protein. I assumed that OP was smart enough to know that I meant 'if your sugar intake is over for the day, and its not because you are eating nothing but ice cream, oreos, cotton candy, and pixie sticks, don't worry about it.'

Blaming the forums as a whole because you don't like how our exchange went is silly.

I have no problem with how our exchange went. Again, its a matter of semantics. I didn't blame THE forums, I blamed forums in general. Across the internet. All of them. They all suffer from the same limitation in that its too easy to get stuck on one word in a whole wall of text and completely miss the point.

clueless- stupid question

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