The end of a bug?
Most Americans have used a calorie-tracking app — or good, old-fashioned pen and paper — to record their dietary decisions and physical activity to see if they’re burning more calories than they’re consuming.
It can be frustrating to see the scale stuck at the same old number despite this effort. One reason for this inertia may be that you are not properly weighing what you eat.
“One of the biggest mistakes I see as a coach is with people tracking their calories — if a serving is 2 ounces of dry or uncooked, you [should] weigh it dry or raw,” Olivia Van Guyse, a physical therapist based in California, explained on TikTok.
Van Guyse showed her 218,600 followers on TikTok what 2 ounces of dry spaghetti looks like.
She cooked the pasta, put it in a bowl and weighed it again. It came out to 6.1 ounces, not including the weight of the bowl.
“The same rules apply to rice, vegetables and meat,” Van Guyse said. “So either weigh/measure beforehand or make sure you write ‘cooked pasta’, ‘boiled beef’ on your app. Just know it might not be that accurate.”
On TikTok, registered dietitian Danielle McClellan notes that rice usually triples in weight when cooked.
She recommends her clients weigh their food after cooking it.
“It’s a lot easier to meal prep on Sunday and make a bunch of chicken, rice, pasta and then just weigh it out during the week based on serving size,” McClellan said. “The key thing with this is that in your food tracking app, you select ‘cooked’ food.
She demonstrated her point by preparing 45 grams of dry brown rice, which grew to 143 grams when cooked. She entered the results into her food tracker.
She said 143 grams of cooked brown rice has 34 grams of net carbs, which is total carbs minus dietary fiber.
Meanwhile, 143 grams of uncooked brown rice has 104 grams of net carbs.
“So make sure you enter ‘cooked’ or ‘uncooked’ for all foods in your food tracking app,” advised McClellan.
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Image Source : nypost.com