SODIUM.

 

Sodium is a mineral and electrolyte that is good for your body in recommended doses, yet can have harmful effects when eaten in excess. On its own, sodium does not contribute to weight gain or loss. However, it is often added to enhance the flavor of high-fat foods. By eating only the recommended salt intake per day, you can maintain good health and avoid high-fat, high-sodium foods.

Effects

While sodium does not have any calories to add to your weight, it can affect the amount of water you retain, according to Human Kinetics, a physical activity and health website. Consuming high levels of salt can cause your body to hold in more water, which can make you feel bloated and cause you to gain weight. This is the reason why your weight can fluctuate on a daily basis -- you are flushing sodium out, which can help you to lose "water" weight. For example, if you reduced your sodium intake to a low amount -- between 1,000 and 1,500 mg per day -- you would lose about 1.25 lbs. Consuming the recommended sodium levels each day ensures you do not retain excess water.

Recommended Intakes

If you are a healthy adult, your daily recommended sodium intake should be 2,300 mg per day, according to MayoClinic.com. However, if you have a chronic condition, such as hypertension, kidney disease or diabetes, you should consume less sodium per day -- 1,500 mg per day. This is the recommended intake for those at higher risk of high blood pressure, including African-Americans and those older than age 50. Work with your doctor to establish the best intake level for you.

Considerations

While salt on its own does not cause you to gain or lose weight, high-salt foods do, according to Human Kinetics. Foods high in sodium tend to be higher in calories and fat, such as fast foods, processed foods and restaurant meals. Foods naturally lower in salt, such as fresh fruits and vegetables, tend to be more nutrient-dense and lower in calories. Reducing your sodium intake can help you to lose weight when you forgo high-salt, high-fat foods in favor of low-salt, nutrient-dense foods.

Healthy Choices

Reduce sodium intake to lose weight by reducing the amount of high-salt snacks, such as salted nuts, chips and pretzels, according to the American Heart Association. Low-fat cheese, milk and yogurt also tend to be low in salt. Because salt is used as a preservative in processed, canned and frozen foods, substitute these with fresh foods prepared with spices and herbs for flavoring. When eating in restaurants, avoid high-salt foods, such as French fries or other fried foods.

Benefits

You shouldn't avoid sodium completely -- your body requires sodium to complete certain functions. These include maintaining proper fluid balance in the body, according to MayoClinic.com. Sodium also helps to transmit nerve impulses and helps the muscles tighten and relax. It's important not to cut sodium completely out of your diet.

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