Tracking Macros Part 3 | Weighing Food
We get asked this all the time, “Do I really need to weigh and measure my food?”
The answer is YES! Like anything in this world, the more precise you are, the more accurate you are and so it follows, the better the results. Of course there needs to be a balance, we don’t want you to drive yourself crazy or be that guy at the restaurant with your scale on the table – although Jason has been known to be that guy! But when you have access to a kitchen we recommend you weigh and measure your food to improve the results you’ll get from tracking macros.
We like the Ozeri Pronto Digital Scale that’s less than $10 with Amazon prime! But any digital scale that has several units and tares will work just fine.
Cooked or Raw?
You’ll find that there is a difference in weight between foods once they’re cooked versus when they’re raw. We’ve found that veggies can incur a 10% decrease in weight once cooked and protein can weigh around 20% less. Check out our little experiment here:
You’ll find there are entries in MyFitnessPal for cooked foods in the app. We like to weigh our food once it’s cooked because it’s more convenient so we just stick to that. Whatever you do, just pick one method and keep it consistent.
Side note: at restaurants the weight they give you for protein for e.g. 8 oz sirloin steak, is the weight of the steak pre-cooked! Remember it’ll weigh about 20% less once cooked.
Weigh or Measure?
Jason and I weigh EVERYTHING. I mean, how many times has your tablespoon of peanut butter looked like this?
Often when we use cups and then weigh our food on the scale, we find that we’re over with our measuring. The same can certainly be said for eyeballing too. No matter how much practice we get at weighing, it’s easy to be thrown off a lot simply by guesstimating, particularly with foods that might be high in macros like Cinnamon Toast Crunch!
Like we said before though, don’t drive yourself crazy, consistency and finding what works for you is key! Life is all about finding balance.