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ROTATION DIET: SOME FACTORS AFFECTING WATER BALANCE

Sodium

Most of us know, of course, about the effects of the sodium in table salt and in monosodium glutamate (MSG). Sodium is one of the nutrients that can cause a major amount of water retention when we take in more than our kidneys can dispose of quickly. There is enough sodium in just one medium-sized pickle to cause a 1-pound weight gain in susceptible persons. And, since most persons who have a weight problem also tend to retain more than the average amount of water, I tell participants in our program that it's "a pound a pickle." Similarly, if you have what is essentially a low-calorie Chinese meal, you can show a 2- or 3-pound weight gain the next morning without having overeaten by one single calorie. The gain is due primarily to the sodium in the MSG and, possibly, to the overuse of soy sauce.

Changes in Calorie Intake

Although you may be aware of the effects of too much sodium on your body weight, you may not understand how an increase in the caloric content of a day's food intake of only 500 calories more than was eaten the previous day can also lead to a 1-pound weight gain. The body responds to a change in caloric intake just as it would to a dose of sodium, and, up to a total of about 2000 calories more than your usual intake, you can gain weight at about 1 pound for each 500 extra calories.

Most people give themselves the double whammy when they go off the deep end and begin to overeat. They combine an increase in sodium consumption (high in most dip and snack foods) with an increase in calories. Overeat by 500 calories each day for three days (or stuff in 1500 extra calories in one day) and, in addition, fail to watch your sodium intake, and you can easily gain 5 pounds. This sort of weight gain is especially likely to happen to sedentary persons because they do not do anything in the way of physical activity that can get rid of some water via perspiration and respiratory activity.

You can see the most dramatic illustration of rebound water retention (technically called "the rehydration effect") after a diet in persons who have stopped all food intake and who have been on a complete fast in order to lose weight. A few years ago I visited one of our country's famous fasting programs and watched obese men who had just finished three weeks of fasting in a medically supervised program gain 7 pounds in five days on a re-feeding diet of only 600 calories per day! Since the average loss was under 20 pounds this meant they were regaining weight faster than they had lost it.

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