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Salt and water retention

Hi, a particular thing happened to me today and I would like to ask for your opinion based on your experiences/knowledge. I started over a month ago to get serious again with training and diet, I was coming from a strange period in which I let myself go. I started first with the 16:8, then with the Omad, for about three/four weeks the weight went up and then It stopped despite being in a deficit of 1500 calories (I’ve always achieved good results with these calories, it’s not a number decided at random). Anyway reading some answers and some posts I justified the weight stall due to water retention, probably due to the resumption of training in a more serious way. During this last period I have always followed Omad, most of the time eating very healthy and in a balanced way, with ups and downs, the only constant thing I paid much attention to was salt, I tried not to overdo it due to the fact that I noticed I had a lot of retention and I was afraid to accumulate more. A few days ago I was talking to a friend about training and nutrition and for some reason seeing the weight not moving much I decided to increase the calories and change my diet a little, I was tired of the usual things and the usual mentality I had on workouts, so I added about 300/400 calories a day, but more importantly I didn’t care about the salt. The day before yesterday scared of adding salt, I didn’t add it, only increasing the calories and the day after the weight rightly went up slightly. Yesterday, however, I convinced myself, I had a more salty meal going from the usual 2/3 grams of salt to about more than double and when I weighed myself this morning, all scared, I noticed that the weight had even dropped by a kilo. I literally didn’t understand anything. Have you ever experienced something like this? Usually when I happened to eat salty and even more than usual the weight went up and a lot, maybe I caused myself the retention by eating too little salt every day, I have many doubts at the moment.

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Answer

I have had something like this. I have been doing a 1800 a day diet and omad. Aside from I still have two coffees early in the day with milk (upset my stomach black). But I will go through a period of losing about .4 of a pound a day, then it will stop. It will ether stay the same for then about a week or will go up by a few pounds.

I will get highly discouraged usually. Funny thing is, I usually do 1 cheat day a month where I don’t count calories or fast. And almost every time, the next couple days I’m dropping 1 - 2 pounds a day until I am at my new low. Then it goes back to stable loss then a pause.

My most recent one, I had paused for about a week at 357. Went out for a 3 course dinner that included fried mozzarella, a stuffed chicken breast and honey cake then had a bunch of drinks and I did not stop peeing for 2 days. After those couple days I weighed myself and was at 353. In a two day span.

I don’t actively avoid salt but my parents raised me to not add any. So I literally never add it to any food and I don’t eat many things that are high in salt. So I’m assuming my salt consumption is lower then average like yourself.

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