Going over on fat and sodium

newladykb2016
newladykb2016 Posts: 34 Member
in Food and Nutrition
Does anyone else at times go over your fat and sodium intake? As long as it is not a lot, I try to over look.I have realized rechecking some items that MFP has calculated are a little more than what is on the package.

Replies

  • davepearson86
    davepearson86 Posts: 158 Member
    Sodium is really irrelevant for fat loss.

    Fat overages would impact you differently based on the amount of carbs you're consuming etc.
  • FoxyLifter
    FoxyLifter Posts: 965 Member
    Unless you have a medical condition affected by sodium, going over will only result in temporary water retention. Drink some extra water and increase your potassium intake.

    As for fat, I can't see your diary but a minimum goal for fat (no trans fat!) is 0.4g of fat per pound of total body weight. Eating fats won't make you fat. Eating over TDEE is what results in weight gain.
  • newladykb2016
    newladykb2016 Posts: 34 Member
    Right! I try to watch it due to blood pressure.
  • newladykb2016
    newladykb2016 Posts: 34 Member
    Thanks this was a big help. How do I fix my diary that others can review?
  • julie_emma1
    julie_emma1 Posts: 146
    In terms of weight-loss, I agree that sodium does not have a large role. However, high salt diets increase blood pressure and therefore can lead to cardiovascular diseases. High salt diets have also been linked to a number of other health problems. See: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sodium-Salt-or-Sodium-Chloride_UCM_303290_Article.jsp

    I'm with you though! I find it hard to stick to the 2300 mg per day for sodium and invariably go over it most days.

    In terms of fat - I think it's more important to think about what kind of fat you're eating (e.g. healthy fats vs. saturated and trans fats). I find that eating healthy fats (e.g. avocado) can actually help me with weight loss as it keeps me full longer than a strictly low-fat diet would.

    Good luck!
  • fruttibiscotti
    fruttibiscotti Posts: 986 Member
    In terms of weight-loss, I agree that sodium does not have a large role. However, high salt diets increase blood pressure and therefore can lead to cardiovascular diseases. High salt diets have also been linked to a number of other health problems. See: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sodium-Salt-or-Sodium-Chloride_UCM_303290_Article.jsp

    I'm with you though! I find it hard to stick to the 2300 mg per day for sodium and invariably go over it most days.

    In terms of fat - I think it's more important to think about what kind of fat you're eating (e.g. healthy fats vs. saturated and trans fats). I find that eating healthy fats (e.g. avocado) can actually help me with weight loss as it keeps me full longer than a strictly low-fat diet would.

    Good luck!

    Saturated fats are healthy fats
  • usmcmp
    usmcmp Posts: 21,219 Member
    Are you eating packaged foods or are you cooking all your meals with whole foods? Many times packaged foods will have higher levels of fat and sodium.
  • FoxyLifter
    FoxyLifter Posts: 965 Member
    In terms of weight-loss, I agree that sodium does not have a large role. However, high salt diets increase blood pressure and therefore can lead to cardiovascular diseases. High salt diets have also been linked to a number of other health problems. See: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sodium-Salt-or-Sodium-Chloride_UCM_303290_Article.jsp

    I'm with you though! I find it hard to stick to the 2300 mg per day for sodium and invariably go over it most days.

    In terms of fat - I think it's more important to think about what kind of fat you're eating (e.g. healthy fats vs. saturated and trans fats). I find that eating healthy fats (e.g. avocado) can actually help me with weight loss as it keeps me full longer than a strictly low-fat diet would.

    Good luck!

    Saturated fats are healthy fats

    Agreed. Coconuts have saturated fat. I use it every time I cook my eggs.
  • FoxyLifter
    FoxyLifter Posts: 965 Member
    Thanks this was a big help. How do I fix my diary that others can review?

    My Home ->settings -> diary settings -> scroll down to diary sharing and chose you preferred setting (friends only, public, etc)
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Right! I try to watch it due to blood pressure.

    I'm hypertensive as well...you really have to watch your intake of processed foods to get your sodium intake down.

    Eating more nutrient dense whole foods will help you cut down on both the sodium and fat. Fat doesn't make you fat, but it is calorie dense...and I try to get most of my fat from avocado, almonds, olive oil, avocado oil, etc.

    Be careful with processed foods as well because they can say, "zero trans fats" if it's below .5 grams per serving...but a lot of process foods, and in particular commercial baked goods are prepared with partially hydrogenated oils (trans-fats) which may indeed be below .5 grams per serving...but rarely does one have just a single serving...so really, a lot of people are consuming more trans-fats than they realize.

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