Protein vs. Sodium?

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Blackeyes24

Joined: Nov 10
Posts: 36

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Posted: 31 Mar 2013, 21:07
So I started out just worrying about calories. I am on a 1200 calorie per day diet and I'm able to eat plenty every day on that. I don't eat a lot of veggies so I mostly eat meat and whole grains (as you can see from my food diary). Then I started to concentrate on increasing my protein and lower my carbs. Not Atkins, just eating less carbs. My goal on a daily basis is to have my net carbs be less than or equal to my protein intake. One of the foods I added to increase my protein intake was beef jerky. One ounce gives me 15 grams of protein with only 5 grams of carbs. Seemed like a great food to me. But the beef jerky is pretty high in sodium. I'm reading that women should have less than 2300mg of sodium a day and if they want to lose weight they should have less than 1500mg a day. So I'm wondering whether I would be better off giving up the protein from the beef jerky and reducing my sodium or keeping the protein and not worrying so much about the sodium? I fully admit my diet is limited because I'm such a picky eater but I'm eating healthy in the best way I am able to and just trying to figure out what choices will give me the best results. I'm working out twice a day as well. Thirty minutes of biking in the morning and a thirty minute video in the evening so its not all about diet for me. I've lost 12.2lbs so far and just want to keep my forward momentum. Thoughts on protein vs. sodium?
Hoser

Joined: Jul 10
Posts: 1,996

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Posted: 01 Apr 2013, 03:26
Some sodium is necessary in your diet, but overdoing it is bad for you. In the short term, sodium will make you retain more water.

What about making your own jerky without adding sodium?
Spacey47

Joined: Apr 12
Posts: 916

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Posted: 01 Apr 2013, 03:29
what about just eating regular fresh healthy meats and fish for your protein and not eating over processed high salt content meats?
Blackeyes24

Joined: Nov 10
Posts: 36

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Posted: 01 Apr 2013, 06:28
I do eat plenty of healthy meats but jerky is a very convenient snack loaded with protein. I started researching making it myself last night. It may be that's the way to go.
Spacey47

Joined: Apr 12
Posts: 916

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Posted: 01 Apr 2013, 08:05
But also loaded with sodium as you say
eKatherine

Joined: Aug 12
Posts: 1,266

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Posted: 01 Apr 2013, 08:58
If you are eating plenty of protein with your meals, you should be able to wean yourself off snacking. Snacking is not necessary. It is the cause of much of the overweight in the US.
Spacey47

Joined: Apr 12
Posts: 916

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Posted: 01 Apr 2013, 09:27
eKatherine wrote:
If you are eating plenty of protein with your meals, you should be able to wean yourself off snacking. Snacking is not necessary. It is the cause of much of the overweight in the US.


True words indeed
Blackeyes24

Joined: Nov 10
Posts: 36

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Posted: 01 Apr 2013, 09:28
I find I do better if I eat at regular intervals. My main meals are at 10am, 1pm and 7pm. At 4pm I have a snack, usually greek yogurt and at 9pm I usually eat one serving of beef jerky (1 oz) and one sugar free Reese's peanut butter cup mini (cuz I miss chocolate). I dont graze, I plan snacks, and eat only the portion alotted. My understanding is its unhealthy to go much be much below 1200 calories per day and if I eliminate the snacks too I would be well below that. I dont get hungry thoughout the day eating this way and dont think I could bring myself to eat much more during my main meals.

I guess I'm just wondering if I should continue concentrating on my protein or start paying more attention to my sodium intake. The protein has worked so far but I'm wondering if I would be seeing bigger loses if I lowered my sodium.
elvenbeauty

Joined: Aug 10
Posts: 93

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Posted: 01 Apr 2013, 10:12
I am of the mindset that a snack is essential to weight loss. If you let yourself get hungry, you will have the tendency to overeat at your next meal, thus going over your caloric goal. I would lower the sodium intake. You will feel better. I tend to go low sodium, higher protien and lower carb, not Atkins either. I aim for 80-100 grams of Protein a day, and most of the carbs that I am eating are from fruits, veggies and dairy. Nothing really overprocessed, such as breads or sweets.
“It’s the little details that are vital. Little things make big things happen.” ~John Wooden
mars2kids

Joined: Mar 11
Posts: 1,105

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Posted: 01 Apr 2013, 11:00
Try going without the jerky, see if you can find a replacement for a couple of weeks and if you lose a little faster then you'll know the sodium was holding you back, but if you're on the same track then you can add the jerky back in.
I eat througout the day because if I didn't I would be miserable and overeat at meals. I have a stomach condition that makes digestion a little more difficult so eating small meals/snacks throughout the day seems to work for me.
Goals for 2014:
Complete Couch to 5K
Sign up for and complete a 5K
Plan at least 3 outings with the family that involve being active
Spacey47

Joined: Apr 12
Posts: 916

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Posted: 01 Apr 2013, 11:13
in the end all it all comes down to how many calories you consume one way or the other, personally i prefer bigger meals and less snacks

if you are in calorie deficit its all good , 1200 seems very low tbh if thats all you are eating and are active
eKatherine

Joined: Aug 12
Posts: 1,266

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Posted: 01 Apr 2013, 19:29
elvenbeauty wrote:
I am of the mindset that a snack is essential to weight loss. If you let yourself get hungry, you will have the tendency to overeat at your next meal, thus going over your caloric goal. I would lower the sodium intake. You will feel better. I tend to go low sodium, higher protien and lower carb, not Atkins either. I aim for 80-100 grams of Protein a day, and most of the carbs that I am eating are from fruits, veggies and dairy. Nothing really overprocessed, such as breads or sweets.

What really matters is finding what works for you. I do 19/5 intermittent fasting every day, which means I eat a light meal at 3:00pm and a larger one at 6:30 or so. I'm barely hungry before I eat, and I eat enough so I'm not hungry after supper. I'm losing fat and getting lean, seeing my abs for the first time in my life.
Dianem65

Joined: Mar 13
Posts: 93

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Posted: 02 Apr 2013, 04:19
Try eating unsalted almonds versus the beef jerkey for a protein replacement. I am also a chocolate lover. I like the "skinny cow" divine filled chocolates. They come in a pack of 3. One piece is about 45 calories. This will help decrease my chocolate cravings. If your calorie count diet is working for you I wouldn't worry about changing too much.
mummydee

Joined: Feb 10
Posts: 1,721

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Posted: 02 Apr 2013, 05:28
I agree with 'snacking', but i don't eat big main meals, i just eat something every 2 - 3 hours this works for me, as someone else said ,it's what works for you. As for the jerky if you're buying commercially made then The ingredients you should run from are things like BHT, Sodium Nitrates, and MSG. Jerky that comes from Grass-fed or free-range cattle is your best bet. or better yet, make it yourself, then you know exactly what meat your getting and no additives at all.



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