Thread: How to cut the Sodium???

Originally Posted by PegasusStar

Hey guys,

Im really trying to keep logs of the food I eat to try and lose about 20 pounds.

I do not have a lot of time to cook, so I put together a lot of things I can easily make and bring to work.

I have cut out all of the lean cuisine I used to eat and trying to eat 'clean' although im not really sure what that all entails.

For a 24 hour time I ate:

Breakfast and Snack #1 total- 8 oz chicken breast, no skin
Lunch- 6 slices turkey breast, deli meat with 2 slices of wheat bread
Snack #2- 3 slices turkey breast, deli meat with 1 slice of bread
Post workout training- Whey protein shake
Dinner- Deli meat Roast beef 6 slices and Whole wheat tortila with cajun chicken breast slices.

Cals 1,120
Protein 166
Carbs 78
Fat 17
Sodium 4400

I am 31 yrs old, female, 5'0 weigh 147

I know the calories are too low, sodium too high.
Im working on increasing the calories

Can anyone help me "clean" up this diet and offer any suggestions....Im all out of ideas.

I know It seams that the deli meat is the big source of sodium, should I get the meat from the area where they slice it for you? Im not sure if the sodium is lower or not.

any suggestions???? Please!!!!

Thanx

Hi there!

I do indeed have some suggestions for you - but it's not what you think!
Your fat is too low. Your protein looks great though! Those calories look to be far too low for your weight. I weigh ten pounds less than you and I'm dieting on 1800. If your maintenance is around what mine is - about 2100 calories a day - you'd do better on a slower rate of weight loss, where you're more likely to lose more fat than muscle. If you don't know what your maintenance is and you don't feel like searching, why not try 1800 for a few weeks, and if you don't lose, drop it to 1700. Sound better?

Also, why would you want to drop sodium? Do you have a medical reason to do so? Because if you don't, sodium helps keep water in your muscle cells (water, not fat!) and that means they work better - very helpful to have something with no calories that helps your muscles work while you're dieting. Plus salt tastes good.

Are you lifting?

Re easy protein foods: how about hardboiled eggs, canned tuna, cottage cheese, and whole bbq chickens?

Until the Pros show up....here's my .02

As a general rule, any type of meat that is processed or packaged for non-immediate use will be high in sodium, sodium nitrites...all of those evil preservatives, et al. The meats that they slice for you are identical to those in small packages, just in larger form....unless you are talking about raw meats.

For God's sake, please stay away from any of those dreaded "diet in a box" foods....you might as well eat the box, and chase it with a can of "cardio light"..

Check the stickies and the recipes section, there are quite a few helpful suggestions.

Below is a website that I have referenced in the past. It might not apply to your needs right now, but it isn't a terrible site.

Good luck, until Built or Jodi show up.

Healthy Recipes, Healthy Eating, Healthy Cooking - Eating Well

Okay, scratch the until yada yada yada....show up part.

<giggles>

.........

Listen to Built. SHE KNOWS. I increased my fat and my strength is increasing on a steady basis. I fully agree with her that you need to increase fat in order to cut. Its isnt as hard as you think, and it may pay huge dividends.

yea Mayor...I saw Built's post then yours and what you had said and I said well they obviously must have been writing at the same time cause Built is considered a pro! Then I looked at the times of each post and saw them one minute apart. Its ok, I'm sure she forgives you!

Built...
I was definately not expecting my fat to be too low, I have actually been trying to avoid all foods with any amount of fat in them!! When I do eat fat, I try to have just olive oil.
I have been told that I need at least 1500-1700 cals to lose the weight...that just seems like so much when Im not used to it....I can increase my cals and fat easily by not restricting myself so much, but Im so worried Ill gain weight...I will try it though!!
I do not have a medical reason to cut sodium, my BP is good, I just thought it would hold water, but from your explination, sounds like it isnt all that bad??
And Yes, Im lifting with a trainer 2x a week, wish it was 3x a week, but my schedule is so busy...Just bought some resistance bands and she showed me how to use them so I can do more at work!!

DaMayor-
thanks for the info on the deli meat...geez im trying to get 'QICK' protein, but I guess no matter what Im going to have to prepair it ahead of time from raw meat, which is what I was afraid of, but Ill have to do it!!
I have totally cut out ALL boxed food...wow, I used to eat them 4x a day, now NONE for over a month now!!
Thanks for the link...Ill check it out!

Juggernaut- Thanks for the encouragement!! I will try it and see if it will help..maybe im restricting myself too much!!

A HUGE THANKS to all of you

pegasus:

Up your fats-theyre not the bad guy here. You need to.

Do you do weight training with actual weights?