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I've done that for weight loss, so I focussed on calories only. That was pretty easy: - while cooking, you weigh every ingredient. Either I just take photos of

by jjcob 2y ago

I've done that for weight loss, so I focussed on calories only. That was pretty easy: - while cooking, you weigh every ingredient. Either I just take photos of the scale with my phone, or I write it on a sheet of paper. - when cooking is done, you weigh the total food (easiest if you know the weight of your pots) - when eating, you weigh your portions After some time, you realise that you need to be precise for some things (oil, butter) but can just guess or ignore some things (eg. onions and miso have so little calories that you really don't need to weigh them). If it's a dish like Lasagna, you don't even need to weigh it at the end, just estimate what fraction of the dish your serving is.

varispeed 2y ago
How do you calculate calories?
- jjcob 2y ago
  Some foods I know, eg. oil 9kcal/g, but mostly I just check the label. Every food in the EU has the calories/100g or calories/100ml on the label. If it's not packaged, I look it up it FDDB [1]. [1]: https://fddb.info/db/de/produktgruppen/produkt_verzeichnis/index.html https://fddb.info/db/de/produktgruppen/produkt_verzeichnis/i...
- leidenfrost 2y ago
  Keep in mind that I calculate enough to achieve caloric deficit. Not to reach an exact number. I also leave the nutrient part on just eating a varied diet, with lots of whole foods. I personally use MyFitnessPal, weigh the calorie significant food (e.g. the Protein, starches, fat-rich vegetables and fatty sauces) and establish a rough estimate about the calories. I try to maintain the error an order of magnitude lower than my estimate. That's why I don't bother weighing leafy and "watery" vegetables (e.g. spinach, letucce or cucurbits). Also, I try to keep an eye of sauces like Mayonnaise, but I usually relax on Mustard (I dunno where you live, but mustard here tends to be low-fat by default). That error can be easily burnt by the casual movement we do in the day.
- cies 2y ago
  https://cronometer.com https://cronometer.com this is what nutritionists use. It tracks not only calories, but also macros and micros.
crazygringo 2y ago
Exactly this. You just weigh every ingredient. It doesn't matter if it's a sauce or what. If it's something premade (like tomato sauce) you use the calories on the packaging. If it's a raw ingredient you look it up. I never bothered with weighing the final result or portions, instead I just always divvied up the final product into equal individual portions and divided by the total number of portions. That works well if you freeze them. Of course, all the calculation is a tremendous amount of work. I did it when I needed to lose weight and only did it for a couple of months. But it definitely "calibrated" my understanding of calories -- e.g. non-starchy veggies have barely any at all, while cheese and butter and oil can easily double the calories in a dish.

by jjcob 2y ago

varispeed 2y ago

How do you calculate calories?

jjcob 2y ago
Some foods I know, eg. oil 9kcal/g, but mostly I just check the label. Every food in the EU has the calories/100g or calories/100ml on the label. If it's not packaged, I look it up it FDDB [1]. [1]: https://fddb.info/db/de/produktgruppen/produkt_verzeichnis/index.html https://fddb.info/db/de/produktgruppen/produkt_verzeichnis/i...
leidenfrost 2y ago
Keep in mind that I calculate enough to achieve caloric deficit. Not to reach an exact number. I also leave the nutrient part on just eating a varied diet, with lots of whole foods. I personally use MyFitnessPal, weigh the calorie significant food (e.g. the Protein, starches, fat-rich vegetables and fatty sauces) and establish a rough estimate about the calories. I try to maintain the error an order of magnitude lower than my estimate. That's why I don't bother weighing leafy and "watery" vegetables (e.g. spinach, letucce or cucurbits). Also, I try to keep an eye of sauces like Mayonnaise, but I usually relax on Mustard (I dunno where you live, but mustard here tends to be low-fat by default). That error can be easily burnt by the casual movement we do in the day.
cies 2y ago
https://cronometer.com https://cronometer.com this is what nutritionists use. It tracks not only calories, but also macros and micros.

crazygringo 2y ago

Exactly this. You just weigh every ingredient. It doesn't matter if it's a sauce or what. If it's something premade (like tomato sauce) you use the calories on the packaging. If it's a raw ingredient you look it up. I never bothered with weighing the final result or portions, instead I just always divvied up the final product into equal individual portions and divided by the total number of portions. That works well if you freeze them. Of course, all the calculation is a tremendous amount of work. I did it when I needed to lose weight and only did it for a couple of months. But it definitely "calibrated" my understanding of calories -- e.g. non-starchy veggies have barely any at all, while cheese and butter and oil can easily double the calories in a dish.