The best case scenario is that you cook all ingredients separately and dish them out on your plate one by one. It’s a little tricky to be super accurate when making large batches of food with multiple ingredients. You now know how many grams are in a single serving of cooked rice so you can dish out the correct portion size for yourself.īut, not everything is as simple as rice. Weigh the cooked rice and divide that by 4. Using a food scale, weigh out 4 servings of rice (in grams) BEFORE you cook it. Okay, let’s start with something simple like rice. In MyFitnessPal, the most accurate entries for fruit are USDA entries. Now subtract that from the original weight and you have the amount you did eat. The easiest way to do this is to weigh your fruit as a whole, eat it and then weigh the portion you didn’t eat. If you don’t eat the core, pit, or peel don’t count that in your weight. When tracking macros you want to be as accurate as you can be. It’s really tempting to just log your fruit as 1 small banana or 1 avocado without actually weighing. I personally don’t think it’s something that you need to worry about UNLESS you are participating in a fitness competition of some sort where it is necessary to be extra strict. Most notice that there is less than a full serving in the package. However, I do know of a lot of people who have noticed discrepancies between the actual weight of food in the single serving package and what the nutrition facts say it should weigh. I personally don’t like to be overly “strict” on my macro counting and will just trust the label on any prepackaged single serving foods. There are a lot of differing opinions on this. Prepackaged foods: When it comes to prepackaged foods, it’s up to you. “Wet” food that you do weigh: ketchup, honey, any nut butter, sauces, dressings, basically if the serving size on the nutrition label is listed in grams, you should weigh it, if it’s listed in Oz or mL you should measure it. Instead, just use a measuring cup that measures in Oz or a normal measuring cup if you know how to convert cups to ounces. The general consensus is that it is not accurate. While most food scales do have a fluid ounce & mL function, I would say 99% of people in the IIFYM community do not use it. This includes protein powder, pancake mix, flour, sugar, ketchup, rotisserie chicken, drumsticks, ribs, tortilla chips, cheese, cereal, fruit, etc. You definitely don’t have to break the bank on this purchase. It’s super cheap, but it measures in ounces & grams and has the “tare” function so it gets the job done. We love a simple digital food scale like the one I just linked from Amazon. They’re not very expensive, but they are so essential. If you want to be successful, invest in a food scale. Bottom line: If you’re not using a food scale, you’re not hitting your macros. Sure that may not make a big difference if you only do that once, BUT if you measure inaccurately several times a day you could be going over your calories by as much as 4 or 500 calories a day. That’s a difference of 95 calories (1 g fat, 15 g carbs, 7 g protein). I’ve had a half cup of kodiak cake mix weigh out to be 1 serving and I’ve also had it be as much as 1 1/2 servings other times. Then proceed to go all-out binging every weekend with anything I could get my hands on (i.e., couldn’t stop eating after a “cheat” meal) to spending hours on Pinterest trying to find a new diet.This doesn’t seem like a big deal, but if you do this for every meal it adds up and could be the reason you aren’t hitting your goals.Ĭontrarily, 53 grams will be the same amount of pancake mix every time. I didn’t always restrict food trying to get skinny, from my jeans fitting too tightly to falling off my strict meal plan. Here’s the warning – I am about to get real with you. I was literally in your footsteps a few years ago, and I get what you’re feeling right now. Without following an “approved” list of foods,Īnd, without skipping out on your social life! If you are looking to lose weight by reducing body fat and tone up, but you’re tired of following cookie-cutter meal plans…you’re in the right place! I’m Julie, an online lifestyle coach who took control of my diet through macro counting, and I want to teach you how I achieved and kept my dream body for years without yo-yo-ing from diet to diet.
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