The food you eat plays a vital role in your weight loss progress. Eating salty foods can change the rate at which you lose weight. If you are eating a healthy diet and exercising daily but you are still not losing weight, take a look at what you are eating. Foods that are low in fat may still be high in salt. Foods that are high in sodium cause water retention, which could pile on the extra pounds. Most of this weight is water weight; however, it can hinder your weight loss progress.
Salt and Sodium
The majority of the foods you consume contain sodium; for example, ordinary cooking salt contains 40 percent sodium. An average slice of white bread contains 170 mg of sodium, which is 7 percent of the recommended daily intake of sodium. Eating too much high-sodium foods like white bread could hinder your weight loss progress because it causes water retention — your cells retain water. Therefore, the scales will tell you that you have gained weight rather than lost it.
Weight Gain
When you gain weight as a result of water retention, the majority of the time you are not putting on extra fat. However, there are some salty foods that are high in sodium as well as high in fat and calories. For example, an average 8-ounce beef burger contains 355 calories and 1598 mg of sodium, which is 67 percent of the recommended daily allowance. If you eat beef burgers on a regular basis, you consume high amounts of sodium and are likely packing on the pounds from the calories. Watch your sodium and calorie intake.
Salt Reduction
If you want to lose weight and stay healthy, reduce your sodium intake. Instead of eating white bread eat wholegrain bread, which contains a trace of sodium. Instead of potato chips opt for dried fruit or almonds. When cooking don't add table salt to your food for flavor, add fresh coriander, basil and garlic.
Considerations
Your body needs sodium to control the balance of fluids in the body. Therefore, you need a small amount of sodium — 1.6 g a day — to maintain overall health. Still, avoid consuming salty foods because a high-sodium diet can lead to heart disease, diabetes and high blood pressure. To lose weight, burn more calories than you consume. The most effective way to do this is so reduce your calorie intake and exercise at least three times a week.
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