Is Tracking Your Food Raw Ruining Your Gains?

Summary

The video script discusses the importance of understanding the calorie content of food, whether raw or cooked, for effective tracking. It explains the macronutrient composition of food and how cooking can alter weight due to water loss. The script emphasizes that while exact calorie counts are challenging to determine, consistency in tracking is key for weight management. It suggests choosing one entry per food item in a tracking app and adjusting intake based on weight changes rather than striving for perfect accuracy.

Takeaways

• 🔍 The total calories in food come from the sum of all macronutrients it contains.
• 🍗 For example, 100g of raw chicken breast has about 120 calories from 4g of fat and 22g of protein.
• 💧 Water content significantly affects the weight of raw versus cooked food, like chicken breast.
• 🍚 Cooking can change the weight of food; chicken breast weighs less after cooking due to water evaporation.
• 📊 Despite weight changes due to cooking, the macronutrient content remains the same, affecting calorie count.
• 🥦 The principle of raw versus cooked weight difference applies to many foods, especially those with high water content.
• 🍚 An exception is rice, which absorbs water when cooked, increasing its weight and calorie content.
• 📝 It's more practical to track food in its raw state before cooking for accurate calorie counting.
• 🍽️ Consistency in food tracking is more important than perfection for achieving weight loss goals.
• 📈 Tracking a slight calorie deficit over time can lead to weight loss, even if the exact numbers are not known.
• 📚 Using a consistent entry for each food in a tracking app can help maintain accuracy in macronutrient and calorie counts.

Q & A

Why do people often wonder whether to weigh their food raw or cooked when tracking calories?

People wonder whether to weigh food raw or cooked because the cooking process affects the weight of food, due to water loss or absorption. This change can create confusion about how to accurately track the macronutrients and calories.

How are calories in food calculated from macronutrients?

Calories are calculated from the macronutrients in food. Each gram of protein and carbohydrate contains 4 calories, while each gram of fat contains 9 calories. For example, 100 grams of chicken breast with 4 grams of fat and 22 grams of protein would have roughly 120 calories.

Why does 100 grams of raw chicken breast weigh more than its macronutrient content suggests?

The weight discrepancy is because over 70% of the chicken breast consists of water, which doesn't contribute to the calories. When the chicken is cooked, the water evaporates, and the chicken weighs less, but the macronutrient content remains the same.

How does cooking chicken affect its weight and calorie content?

Cooking chicken reduces its weight by evaporating water, but its macronutrient content remains unchanged. For example, 100 grams of raw chicken breast has 120 calories and 22 grams of protein, while 100 grams of cooked chicken breast has 165 calories and 31 grams of protein because it’s more concentrated after cooking.

Does the same principle of water loss or absorption apply to other foods?

Yes, the principle applies to many foods, especially those with high water content like vegetables, fruit, and potatoes. It also applies inversely to foods like rice, which absorbs water during cooking, making cooked rice weigh more than raw rice.

Why is it more practical to weigh food in its raw state when tracking calories?

Weighing food in its raw state is more practical because cooking methods (e.g., adding oils, broth, or sauces) can alter the calorie content. Raw measurements offer a more standardized way to track calories, as the added ingredients during cooking can complicate the tracking process.

How can you track the calories in a cooked dish like a stir fry?

Tracking cooked dishes like a stir fry can be complicated because the dish involves multiple ingredients (e.g., oil, sauces, and vegetables). The best approach is to weigh each ingredient in its raw state and track them separately before cooking.

Why are there different entries for the same food in tracking apps, and how should you choose one?

Different entries exist because the exact macronutrient content can vary slightly between pieces of food, such as chicken breast. You should pick one consistent entry for a food item in your tracking app and stick with it to maintain consistency, which is more important than being perfectly accurate.

Is tracking the exact calorie number crucial for weight loss or gain?

No, tracking the exact calorie number isn't crucial. What's more important is the overall calorie balance. If you're consistently tracking the same foods and adjust intake (e.g., reducing by 200 calories), you can achieve your weight goals even if you don't know the exact calorie count.

What is the key takeaway from the script regarding food tracking?

The key takeaway is that consistency matters more than perfection. You don't need to know the exact calorie count of every meal to achieve your goals. Consistently tracking your intake with the same entries will help manage your calorie balance effectively.