Does salt make you fat?

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Does salt make you fat? I’ve been training for abs and I’ve lowered my calories but not sodium, and I don’t have a six-pack yet. – Akash



No, salt doesn’t make you fat. Sodium (part of salt) does relate to water retention though. When water is displaced between the cells, instead of inside them, puffiness or bloating can result. If a reduced sodium diet [2,300 mg recommended max] can’t be adhered to, the key is to consume lots of potassium, which encourages water to stay inside cells. The best potassium sources are fruits, vegetables, lean meats and low-fat milk products. – Debbie J., MS, RD

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Posted on July 2, 2013, in Ask Our Dietitian, Health, Helpful, Nutrition, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 8 Comments.

  1. Roxanne Pizzetti

    What are the “High” fat foods most dietitions suggest staying away from?

    • For protein sources—including meat, egg or cheese dishes—my rule of thumb is to avoid anything with more fat grams than protein grams like kielbasa, pizza, macaroni & cheese, and quiche. High fat cuts of meat include sausage, prime rib, pork belly, regular ground beef, and lamb shoulder chop. Fried foods, especially heavily breaded are high-fat. Cream sauces and dishes such as alfredo, hollandaise, bisque soups and stroganoff are fatty.

      I must add that some high-fat foods are healthy if portions are kept small: avocados, nuts, pesto, olives, coconut, salmon, egg and dark chocolate.

  2. What can I do about cravings? I’m trying to eat less and sometimes I think I’m not even hungry I’m just craving something.


    Awesome conception! Can I know more info how to keep my body control.

  4. I work out 6 days a week and this is making me more hungry. Is this normal ? Im afraid of over eating gaining weight.

    • Debbie J., MS, RD

      Yes, it’s normal since you are doing more work and your body is sensing an energy deficit. If you’re ravenous after workouts, avoid this by keeping blood sugar up with a pre-workout snack or glucose-containing sports beverage. If you’re more hungry throughout the day, go for volume (roughage, bulk) combined with protein and a complex carbohydrate (starch) at each meal/snack and don’t skip meals. Try distracting yourself from munching between planned eating times by drinking water, crunching on celery, brushing teeth or chewing gum.

  5. The recommendation to reduce salt intake is based on a number of observational studies linking sodium consumption to heart attacks, strokes, and other serious medical conditions.

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