When it comes to reaching your weight loss goals, sometimes your own cravings can be your worst enemy. If you find yourself craving junk food throughout the day, you’re certainly not alone. But if you really want to see progress when you step on the scale, it’s best to limit your intake of processed, low-nutrient foods—they can do a serious number on your health.
To learn more about why salty snacks like the ever-popular potato chips can be detrimental to your weight loss journey and your overall health, we spoke to dietitian Dana Hunnes, PhD, MPH, RD and author of Recipe for Survival. She explained why you may want to think twice before opening that bag of Lays if you want to lose weight.
How highly processed chips can slow your metabolism
Hunnes says if you really want to stay dedicated to a healthy lifestyle and shed some pounds, it's best not to chow down on highly processed salty snacks like potato chips—but, contrary to what some believe, it's not necessarily because of all the salt. "It's not so much the sodium itself that is bad for weight loss, but rather the foods that the sodium is contained within," she points out.
When it comes to the health effects of this salty snack, Hunnes explains that the main issue lies in the fact that they're high in calories but low on nutritional value. "Sodium itself cannot slow down metabolism," she notes, "but if we are eating foods that are mostly devoid of nutrients and fiber, it doesn't take much energy to digest and absorb them." She says this can lead to a slower metabolism "in the sense of the amount of energy it takes to process our food."
Eating low-nutrient snacks like potato chips on a regular basis can hold you back from achieving your weight loss goals for more reasons than one, namely "because they have a lot of calories for their volume, and don't satiate us in the same way that low-calorie but nutrient-dense foods that are high in fiber and water do," Hunnes explains.
Risks of a high-sodium diet
While the reason salty processed snacks can lead to weight gain is less about the salt and more about other factors, that doesn't mean a high-sodium diet comes without risks. Although salt itself may not take a serious toll on your metabolism, it can lead to other consequences. "High-sodium foods do tend to make us retain water since sodium is a hydrophilic electrolyte," Hunnes says, noting that this means it's "water-loving." And when our bodies retain all of that water, it can put as at risk for serious health issues, especially for those who struggle with heart failure or kidney disease.
Additionally, Hunnes points out that eating too much salt can lead to lethargy, which could mean we don't get as much exercise. "When we feel tired, it may make us less likely to move around, and that can lower metabolism," she explains.
So, next time you get a craving for some delicious but detrimental potato chips, what should you reach for instead? Hunnes recommends eating foods that are "nurtient-dense, high in fiber, high in water content, and relatively low in calories" to aid your weight loss efforts. Whole grains, nuts, seeds, legumes, vegetables, and fruits are all great options—and with the right recipe, they can be just as delicious as your salty metabolism-slowing snacks!
