Extreme sodium sensitivity?

CH20009
CH20009 Posts: 2 Member
in Health and Weight Loss
Hi, y'all. I'm 35, and I've been graphing my weight and using MFP daily to track my diet, and it's helped me get from 305 or so on July 1st to 260 now, which I'm really excited about. The thing that's honestly helped the most is how specific foods affect my weight, so I can plan my diet accordingly. I've noticed that fats, sugars, even calories (I exercise a lot) don't really affect me much, but sodium has a massive impact. It's easy for me to manage my sodium when cooking at home, but every time we go out to eat - everything, in the U.S. at least, is high in sodium unless you make it yourself - my weight jumps by five pounds or so the very next day and then I've got to work it off all over again. It's frustrating.

So, I was wondering if anyone here might have some insight or advice. An obvious solution is just to not go out to eat, but it's something my wife and I enjoy. Is there something I can do beforehand, during, or afterwards to minimize the impact of that brief sodium spike? I've tried fasting the next day, which helps, but I'm concerned about losing protein since I'm still actively lifting. I also drink plenty of water - at least 1.5 gallons per day. Worst-case, it's something I can live with since the weight does come back off, but obviously I'd rather have my cake and eat it too if possible. Any advice would be very appreciated!

Replies

  • cmriverside
    cmriverside Posts: 34,393 Member
    At your weight you're just going to have large swings, so like you said:
    brief sodium spike

    ..is all it is. The body needs a certain amount of salt. It's a biological necessity, so I don't see how you can do much about the water weight if you must eat at restaurants.

    A good well rounded nutrition plan would allow for this type of occasional spike. Lots of whole fruit and vegetables at most meals.
  • SharpWellbeing
    SharpWellbeing Posts: 68 Member
    Hi,

    You haven't gained that weight unless you've dramatically over eaten. Eating out is often done with meals high in carbohydrates which isn't a problem, enjoy them, savour them and enjoy yourself. The effect that has on the body is what you're seeing, it's water retention. It's not a bad thing. Just let the week play out without doing extra work and you'll see things balance themselves throughout the week. Unless of course you're eating a ridiculous amount of food on the weekend :) (we've all done that :D)

    Another tip is to reduce calories in the build up to eating out, so often I'll eat 200 calories less each day for a week before my meal out which then allows me to have 1000 or so calories of extra indulgence on the weekends :)



  • CH20009
    CH20009 Posts: 2 Member
    Thanks, everyone! This is basically exactly what I wanted to hear - that this is normal. Thank you!

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