Low Sodium....

akkoko92
akkoko92 Posts: 2 Member
edited December 2024 in Introduce Yourself
Hello,
I've been trying to lose weight and build muscle but I have to also be low sodium, I've lost 16 pounds so far, but would like to continue. I'm having trouble getting a good diet down. Does anyone have any ideas? Thank you for the help!!!

Replies

  • seska422
    seska422 Posts: 3,217 Member
    edited September 2016
    The easiest way to do low sodium is to cook foods yourself using fresh ingredients. Many processed foods have a lot of sodium.

    As for a good diet, it really depends upon the foods you like and only you know that.
  • tashiaberman
    tashiaberman Posts: 48 Member
    I recommend the Somersize diet. We have a support group on Facebook that posts all the rules and offers online recipes, advice and support. The first time I did that diet I lost 28 lbs. I have heard from a lot of the ladies that they have remedied a lot of health issues by following this diet also. It basically is a low-carb, low-glycemic index diet that uses food-combining rules to help lose weight. It is very healthy and you don't have to starve yourself to lose weight, usually. The second time around I was having problems being able to lose again, so the first time is charmed. Don't let the weight sneak back on. Low sodium is easy because you use a lot of fresh ingredients. I've been low-sodium since 1999 when I had post-partum cardiomyopathy and had to maintain a low-sodium diet ever since. Just read EVERY food label for the sodium content for the first year, until you get a reasonable sense of where those sodium grams are. After that it will be almost instinctive.
  • akkoko92
    akkoko92 Posts: 2 Member
    I've been doing decent on the low sodium, I went hardcore and eating everything fresh and barely having sodium. But I went to Italy and didn't watch it closely (also didn't have any problems, nothing tasted salty either) and now that I'm back I'm having to really push to get back into it. I'll check out the Somersize and see how it goes. Thanks!!
  • AveyHam
    AveyHam Posts: 70 Member
    Season with apple cider vinegar i think it's a great salt substitute (:
  • JeromeBarry1
    JeromeBarry1 Posts: 10,179 Member
    Low sodium is really easy. I know because I've done it for months and have to add salty things to get enough sodium. I use a lot of natural turkey and chicken in my food. This form of poultry is not injected with saline solution and my 3 oz serving typically has less than 100 mg of sodium. I find increasingly more available canned vegetables without salt. I buy and use a lot of fresh vegetables as well which, if you don't add salt, don't have much. I season with crushed red pepper, ginger, or turmeric with black pepper.

    Bread is a salt bomb. Beef and pork are salty. I use only the thin cuts of beef and pork, keeping the sodium low by keeping the size of the beef and pork low. I add protein using a whey protein powder, which itself has some sodium but it's not too much. I limit bread to 2 servings a day.

    Cheese is salty, too. I don't get much of that in my food plan.

    I mentioned "enough sodium". I was under 1500 mg daily for about 5 months and developed early symptoms of hyponatremia, a really bad condition. That was fixed by adding salty things to my food daily.
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