Sodium and fat numbers

jenni3786
jenni3786 Posts: 2
in Health and Weight Loss
I'm new here and still getting use to it. I have a couple questions though...if i am good on all my other groups but the sodium and fat intake are high, will I still lose weight? And how do i go about using up all the calories I am given if I am over on sodium? Ilove this site, it is a real eye-opener to how many calories are in everything and it also helps me eat less .

Replies

  • btc1987
    btc1987 Posts: 94 Member
    I would suggest adding more fruit to your diet. This will lower both your fat and sodium intake. I can't see your diary, but cut something with high sodium and low nutritional value (chips, crackers, white bread, etc.).

    I'll let someone else answer the "can I still lose weight?" question.
  • earlnabby
    earlnabby Posts: 8,171 Member
    I'm new here and still getting use to it. I have a couple questions though...if i am good on all my other groups but the sodium and fat intake are high, will I still lose weight? And how do i go about using up all the calories I am given if I am over on sodium? Ilove this site, it is a real eye-opener to how many calories are in everything and it also helps me eat less .

    To answer your main question, no, excess sodium and fat will not stall your weight loss as long as you are in a calorie deficit (although the sodium may cause you to retain water which doesn't affect the fat loss, just the scale). Use the information in your diary to see what items are making you go way over, and seek out alternatives. I saw that my worst offender for sodium was deli meats so I now buy things like beef roasts or whole turkey breasts, cook them up myself and slice them into meat for sandwiches. I also found a brand of deli meats, Boar's Head, that has a couple of no salt added options so I can get my deli meat for less than 100g of sodium per 2 oz rather than the 500-600 that is in standard ones. You can do the same thing with fats. Where are you going over and what can you do to reduce the amount some?

    ETA: as far as getting your calories in without going over on sodium, unless your doctor has put you on a restricted diet, don't worry about it. Just keep looking for those alternatives. If you would like to make your diary public, perhaps myself or others can offer suggestions.
  • lightemupdc
    lightemupdc Posts: 11 Member
    Sodium won't make or break weight loss, but it will help retain more water to some degree. Beyond weight loss, excess sodium in your diet can create other peripheral concerns. I'd agree with the above poster though; try finding other foods that will help temper that sodium level once and a while. As far as weight loss, the simple message is caloric deficit. 1 gram of fat contains 9 calories, so the more fat you intake the less of it you'd be able to consume. Generally, carbs and protein will help make you feel satiated longer and each contains 4 calories per gram.
  • jenni3786
    jenni3786 Posts: 2
    Yup, I realize where all the sodium comes from...had no idea there was sooo much salt in meats...especially hot dogs!! Ugh, this is difficult trying to find other foods to eat,but I will be more aware of the salt in the food i eat and also try to eat more fruits like the poster above suggested. Thank you everyone :)

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