Do Salt and Sodium Make you Gain Weight?
Does salt make you gain weight? Many of us have often heard that we should keep our sodium intake to a minimum, even if we aren’t trying to lose weight. But does eating salt hinder weight loss? Here’s what I have to say as a dietitian.
Firstly, let's look at the differences between salt and sodium, as they are often used interchangeably, but actually mean very different things.
Salt Vs Sodium
Sodium is a mineral and is found in table salt. Table salt is a combination of sodium and chloride, with a composition of about 40% sodium and 60% chloride.
How Much Sodium is Recommended Per Day?
The USDA recommends that adults consume no more than 2,300 mg of sodium per day, which is equal to only 1 teaspoon of salt.
It is recommended that people should reduce their sodium intake even further to 1,500 mg each day if they fall within one of these categories:
51 and over
African Americans of any age
high blood pressure diagnosis
diabetes diagnosis
chronic kidney disease diagnosis
The reason for this is that these groups have a higher risk of complications from heart disease caused by high sodium consumption when compared to the rest of the population.
Some processed foods, certain breads, meats, and dairy can contain moderate amounts of sodium naturally, even if there has been no salt added. So, understand that you can still have a high intake of sodium, even if you do not add salt to your food. It’s best to check your labels if you want to know how much you are consuming.
Why is the Right Amount of Sodium Needed?
The body needs sodium for many important functions, despite the negative connotation it has. Sodium is essential for the proper functioning of our nerves and muscles. Furthermore, it plays an important role in regulating electrolyte and fluid balance in the body.
If you’ve ever suffered a painful muscle cramp, the cause was very likely due to a lack of sodium. Only when sodium is consumed excessively and consistently can it cause adverse health effects.
Even then, if you are active or engage in activity that makes you sweat a lot, you actually need to consume more sodium to replace what is lost in sweat and restore electrolyte balance in the body. A dietitian can help you find the right balance in the foods you consume.
Does Salt Have Calories?
Salt is a mineral and has no appreciable amounts of carbohydrates, fat, or protein. Thus, it cannot be used as fuel for the body and contains no calories.
Does Salt Make You Gain Weight?
The simple answer is no. However, it’s important to clarify that while salt and sodium will not make you gain fat, they can make the scale creep up due to water retention. For example, if you’ve been dieting by eating mostly whole foods and then treated yourself to a weekend meal of pizza or wings, you probably looked and felt quite bloated afterward.
Processed foods also contain a lot of sodium. This is due to the use of sodium as a preservative to extend the shelf life in food products. These foods also tend to be low in their nutritional value and high in calories, which does not make them an ideal part of a weight loss diet.
So why does sodium make you gain water weight? To protect the body from the damage that can be caused by too much sodium, the body either retains water or activates your thirst mechanism to dilute the sodium. Depending on the amount of sodium you consume, the water weight you gain can be modest or can add up to several pounds.
How Long Does Salt Weight Gain Last?
Don't panic if you're tracking your weight and feel uneasy about the few extra pounds you've gained overnight after having a high-sodium meal. Restaurants tend to use a lot of salt in their food, so you may weigh a bit more the Monday morning after going out.
This weight gain could be anywhere from 1 pound to 5 pounds, and even more than that depending on how sensitive your body is to sodium and how much was consumed. This water retention goes away after 2-4 days of abstaining from high-sodium foods and meals.
Salt Weight Gain and Weigh-Ins
Though water retention from sodium is temporary and harmless in healthy individuals, it can pose a problem for those who get discouraged easily by the scale. If you've been super dedicated to your diet, had one high-sodium meal out with family, and then do your weekly weigh-in the next day and have gained 5 pounds, you may feel frustrated and confused.
Some people may even alter their habits by exercising more or eating even fewer calories to compensate for the sudden gain in weight. That’s why, for tracking purposes, it can be beneficial to control sodium intake while trying to lose weight or at least be aware of when you are eating high amounts of sodium relative to when you weigh yourself.
How Do You Flush Sodium Out?
If the bloating and water retention is making you feel uncomfortable, you may be wondering how to flush it out. Well, there’s not really a safe method of removing sodium from your system. Staying hydrated with water can dilute the sodium in your system, but too much water consumption can throw off electrolyte balance. This can be life-threatening if you go overboard.
Focus on Potassium
The mineral potassium is an antagonist to sodium, meaning that it can reduce the effects of sodium. For this reason, people with heart problems are often advised to consume potassium-rich foods to help control their blood pressure, which is raised by sodium.
The American Heart Association recommends that most women get 2,600 milligrams of potassium a day and men 3,400 milligrams a day. This mineral can be found in most fruits and vegetables, with the highest amounts contained in bananas, avocados, potatoes, legumes and coconut water.
Basically, if you’ve consumed a large amount of sodium, there’s not much you can do about it, and it’s certainly not advised that you try to flush it from your system. The most you can do is reduce your intake of salt and high sodium foods in the future.
The Bottom Line on Does Salt Make You Gain Weight?
Salt has no calories and thus cannot make you gain body fat on its own. However, sodium is known for its ability to cause water retention, which can lead to a gain in water weight. Thus, if you consume a lot of sodium and get discouraged by the number on the scale the next day, just remember to take this data with a grain of salt (no pun intended).
Reducing your intake of high-sodium foods, processed foods, and fast food can keep these effects to a minimum and also help you keep your heart healthy. These foods also tend to be very high in calories, so it’s probably a good idea to eat them sparingly if you’re trying to lose weight. Consuming whole foods, plenty of fruits and vegetables, and staying active is a great way to keep your body’s sodium levels within normal limits and to help manage your weight.
However, eating these foods does not guarantee you’ll lose weight. You still have to have a healthful diet that is calorie-controlled to achieve proper weight management, which you can do with the help of a registered dietitian. If you’re looking to control your weight and have an overall healthier diet, contact me today.