To lose weight you want to avoid salt, because salt causes you to retain fluid, making it harder to shed lbs. Watch as registered dietitian Marla Heller discusses which foods we are getting the most salt from and how much we should really be eating.
Nutrition and Weight Loss
You've probably heard 'you are what you eat' at least a hundred times, but next time you do, don't dismiss it. Nutrition and weight loss are inextricably linked and without the proper diet plan, it won't matter how much exercise you do. Some foods, like hemp seeds, cinnamon and curry leaves are nutrient-dense and can help bust belly fat, while other seemingly healthier choices like 100-calorie bags of chips and boxed granola bars can sabotage weight loss. The key is to arm yourself with information and the questions below can help.
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A low-sodium diet may seem difficult at first, but it can produce many positive rewards. Your taste buds may take some time to adjust to the lower salt content, but don’t worry, the flavors will come back as your palate adjusts. If you have questions about specific dietary recommendations for your condition, be sure to discuss them with your doctor or a dietitian. -
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American Diabetes Association answeredSee All 2 Answers- Low-sodium foods contain 140 milligrams or less of sodium per serving and per 100 grams of food. Ordinary table salt (sodium chloride) is not the only source of sodium. It is also found in monosodium glutamate (MSG), sodium bicarbonate (baking soda), and sodium nitrate and occurs naturally in some foods.
- Very low sodium means that a food contains 35 milligrams or less of sodium per serving and per 100 grams of food.
- Sodium free or salt free items have less than 5 milligrams of sodium per serving.
- Light in salt means that the food has 50% less sodium than the regular version.
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Dr. Mehmet Oz, MD , Cardiology (Cardiovascular Disease), answeredTo avoid buying high sugar or sodium food:
1. Beware of "fat-free" or "zero trans fats" foods as you could be trading fats for huge amounts of sugar or sodium.
2. Dump the junk food. If you want to avoid temptation, make sure you clean out the fridge and the pantry.
3. Make sure you check food labels and avoid anything with more than 4 grams of sugar, especially high-fructose corn syrup, per serving.
4. Fast food is salty food. If you cut back on the salt, in a few weeks you'll be able to better taste the natural salts in food and may not crave the junk as much as you used to.
This content originally appeared on doctoroz.com -
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Kathleen Dunn , Nutrition & Dietetics, answeredSee All 6 AnswersWhile a balanced low-calorie diet is essential to shed extra pounds, it can limit your intake of vitamin C, the body’s go-to nutrient for antioxidant protection, immune function, healthy skin and nerves and optimal iron absorption and metabolism.
Vitamin C is water-soluble, so you need to consume a minimum amount every day to meet your body’s basic needs. According to the Institute of Medicine, most healthy adults are able to meet their basic needs with a daily intake in the range of 75 to 120 milligrams, depending on gender and life stage. If you smoke, a higher intake -- up to 125 milligrams per day -- may be beneficial. An optimal daily intake of vitamin C is especially helpful as you increase your activity level to support your weight loss efforts.
Here are three sources of vitamin C to consider adding to your daily plate:
Fruit. One of your best sources of vitamin C when dieting is fresh fruit. Fresh fruit is also a good source of dietary fiber, which can help fill you up and curb your appetite, making it easier to stick to your dieting resolve. When it comes to vitamin C, most people think of oranges, but other common sources include papaya, strawberries, grapefruit, pineapple, honeydew melon and blackberries.
Vegetables. Like fruit, vegetables also provide an added bonus of fiber to help you control your appetite. Common vitamin C-rich vegetables include sweet peppers, broccoli, Brussels sprouts, cabbage, cauliflower and tomato.
Supplements. Consider taking a daily multivitamin with vitamin C to help fill any nutrient gaps that may occur when food intake is restricted. A word of caution: You can get too much vitamin C. According to the Institute of Medicine, the upper safety limit for vitamin C for adults is 2,000 milligrams. As with all dietary supplements, talk to your doctor or other licensed healthcare professional prior to use if you have or suspect a medical condition, if you are taking over-the-counter or prescription drugs or if you are pregnant or lactating.
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National Academy of Sports Medicine answeredSee All 3 AnswersDespite an enormous number of products on the market promising weight loss or fat loss, a tested, safe and effective supplement for weight loss does not exist. According to the Mayo Clinic, “A number of weight-loss pills and potions are available at your local drugstore, supermarket or health food store. Even more options are available online. Most have not proved effective, and some may be downright dangerous.” -
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No matter what type of weight-loss plan you choose to cut calories, you'll make a big mistake if you don't take care of your nutrient needs. A study conducted by researchers at Stanford University found that four popular weight-loss plans didn't take vitamin demands into account, meaning that people losing pounds were also losing important health benefits. The researchers identified vitamins A, C, E, and K as the most depleted in dieters.
The takeaway: Pay attention to your vitamin needs if you change your eating plan. Consider taking a multivitamin when cutting calories to keep your immune system strong. -
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If obesity is linked to a vitamin D deficiency, can losing weight help correct it? In this WisePatient video, internist Carlos Rios, MD, of the Mount Sinai Medical Center, discusses the link between weight and vitamin D levels.
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See All 9 AnswersFiber can help you lose weight because it keeps you feeling full longer. This will help prevent hunger and snacking which will help you consume fewer calories overall. Most adults need 25 to 38 grams of fiber per day, yet many adults eat only half that amount and suffer from digestive diseases such as constipation, diverticulosis and more. Fiber doesn't count toward calories since it doesn't contribute calories. Too much of a good thing isn't good. Eating too much fiber may result in constipation or dehydration if too little fluid is consumed. Food first is a better strategy since fiber supplements do not contain the abundance of nutrient that are found in fiber-containing foods.
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Penn Medicine answeredSee All 4 AnswersNot only do high fiber sources like fruits and vegetables tend to be low in calories, but the fiber they contain slows digestion, which helps to keep you feeling full. For example, an apple is more filling than apple juice because of the fiber it contains. Additionally, foods that contain fiber often take longer to chew, giving you time to realize that you are satisfied on a smaller portion. A high fiber diet has also been linked to other health benefits including lower blood cholesterol levels, better blood sugar control, and bowel regularity.