Is Tracking Your Food Raw Ruining Your Gains?
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- Опубліковано 4 жов 2023
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This is something I’ve been worrying about since I started tracking calories, glad someone finally made a video about it! 😎
ditto. I tend to overthink everything, but at some point i realized exactly what he mentioned.... getting the exact number is impossible and pointless, so all i can do is be consistent on my end.
Glad it was helpful! Trying to make more educational content and I hope people like it
Something that sometimes confuses me a lot is related to food that has both edible and inedible parts, or parts that usually people don't eat. Basic example: chicken legs (thighs and drumsticks). It should have something around 200/210 cal per 100g, skin included. But is this referred to the total weight, bones and cartilages included, or just to the edible part? Same thing if I'm eating a whole roasted chicken, should I consider the weight of it with the carcasse when I log it into my food app or not? The edible part should be something like 66%. Same goes for fish btw.
Some other minor and more insignificant examples could relate to fruits and vegetables with a skin that is actually edible (potatoes, apples, pears etc), if you should account for its weight in the calorie count or if it's "free" because it's just made of fiber basically. But that's very minor because it'll impact the tracking very very marginally.
Great video, I guess these are the most common doubts when starting to track! Thanks Felu!!
amazing video. Such a great way to explain this difficult situation. For me, I usually weigh veggies raw, but with meats, I typically do cooked weight x 1.33 to get the raw weight. It's not always perfect, but it's a way to stay consistent as you mentioned!
I love this channel, I've recommended it to many. Very underrated, Thank You Felu
Thanks for sharing this info brother! This is something I recently started pondering
Tracking everything raw will always be the way for me. So much easier and more accurate. Great video! 👍
The real problem is when dealing with proteins with a higher fat content. If measuring raw, it includes the fat (think ground beef for example), most of the fat gets rendered out and discarded when making a dish such as tacos. This changes the macros significantly.
Why are you throwing away fat that was already accounted for? People doing that especially when making tacos don't know how to cook
@@nattyfatty6.0 Because I’m trying to lose weight, not eat all the fat just because it is accounted for at some point. If you are counting points or some other metric, it will make more sense to you. By the way, your username checks out for that comment.
one of your best videos yet! Thanks a lot, this makes sense
TLDR : just specify whether the weight is from raw or cooked food. Myfitnesspal will take care of the rest
But depending on how the final internal temperature of your cooked food is, results may vary a lot
Macros app too
just read the label
@@Als1822Meats and stuff like that pretty much never have a nutritional label here.
No one asked, everyone needed. Great video short simple and to the point, thanks :D
Thank you!
Just wanted to say that it`s a very important topic, every person trying to lose weight should watch this video, it makes things much more simple!
Cheap commercial chicken breast in the US is particularly shady. The amount of water and chemical added can vary drastically, so you need to measure your yeild after cooking, and compare the before and after if you are curious or want to compare different sources. So weigh cooked is the answer.
Other meats like ground beef and turkey usually cook down consistently with the label. You can toss it into a batch of something and do the math after. Cooked weight pretty much turns out 3/4 of raw unless you're adding a bunch of stuff or cooking it to death. So either way is fine.
Rice, oats, pasta, anything dry that gets boiled I always weigh dry. Again, you know what you put into your batch as you cook it and can weigh the whole thing after and divide it if need be.
Bacon just assume any accuracy in your macros just got wrecked.
It's really chicken and anything with fillers or additives that pose issues. The stuff with junk added you should ideally not eat. The sodium solution chicken you just need to know is about 33% more expensive than it is labeled because you are getting less actual lean protein.
The US food industry is doomed let's be honest, in the European Union the food quality and standards are way superior than in the US. Fun fact, I ordered some hersheys chocolate coated cookies, and read more than 20 ingredients on the label (I'm being generous) and most of the ingredients i've never heard of, while in Europe the same sort of food has max 10 ingredients, and stuff like: Sugar, milk powder, milk concentrate, cocoa powder, non hydrogenated palm oil, etc.
really beneficial video. thanks!
man i'm glad i'm not th only one who thinks about this stuff. what's even worse is that i like to have boneless skinless chicken thighs. i track it as the macros listed on the package, but i also trim off any big chunks of fat i can, plus some of the fat melts off in the cooking process. how much fat am i actually eating? no idea, but i just be consistent with it and try not to worry about it like you said.
Perfect video!! Thank you!!
Glad you liked it!!
Gorgeous rendition! I’ll be seeking out Chris’ music 🤙
Dried fruits are REAL KILLERS too when doing a comparison just like raw/cooked, but with their fresh/dried weight! I see SO MANY people snacking on dried fruit, thinking it's better, but those dried banana slices for example have SO MANY calories per 100g! And worst part of most dried fruit is, they usually have way less fiber, and way more simple sugars per 100g, making you way hungrier so much faster than their original fresh state! A similar video just like this could be done on that topic! Raisins VS Grapes is a good example too! 👆
Did Jeff Caveliere write the title of the video?
Yes, I hope he is ok with it :)
I always track uncooked unless I'm cooking something with more fat like grilled chicken thigh fillets for example, then I will track the cooked weight. If I'm using the thigh fillets in something like a curry or paella then I go with raw as all the fat stays in the dish.
Thank you!
This took me a looong time to figure out when I first started tracking. 3 years later I can confirm it works
Thank you for this video-- I have wondered about this question myself. From a real world perspective, do you think this measuring difference makes that big an impact in someone's results? Seems to me that switching from a SAD / Std American Diet-- and giving up / limiting beer, candy bars, etc.-- is gonna create results, even if one's measurements aren't precise. I sure hope so anyway-- those Oreos ads are *everywhere* on UA-cam!
Changing lifestile habits and having a balanced diet will have a much higher impact, abolsutely but I still think that tracking food, at least in the beginning, is a crucial part to a healthier life and doing it at least consistent is important.
I have an air fryer that drains the fat as it cooks. So would raw still be better?
I always track uncooked ingredients. So I never lose overview
What app do you use for your tracking?
He is using my fitness pal by the looks of it. It's pretty good, use free account, no benefits with paid accounts
MyFitnessPal or Yazio are both good
BTW if I buy your book can I download it for offline reading?
Yes, sure! You have it on your phone
When i found this out it totally changed my diet! Bizarrely, it started when i realised having bread or toast affected me differently. Our bodies are strange things 😂😂
what's that app that you are using in your videos to track macros?
Not sure what he is using (does he show?), but FitnessPal is a pretty good app for keeping track of food, macros, protein, etc.
MyFitnessPal or Yazio are both good
I made the mistake with weighting oils wrong. Because a lot of oil nutrition is set in milliliters and not in gram. 100 ml of oil is equal to 90g and not 100g. Might help someone.
? Not able to get my head around this !
If you only take away water and add NOTHING , how does the protein change ? If you start with 22g you must still have 22g for the same weight of chicken ...
What am I missing ?
He compare 100g of cooked with 100g of raw. 100g of raw when cooked would shrink to about 70g cooked. 100g of cooked would have been something like 140g of raw. so 140g raw/100g cooked = 33g protein 100g raw/70g cooked is the 22g.
It didn't change. The density changed
Hey Felu, which apps do you use to track your calories?
MyfitnessPal and/or yazio
Finally!!!
I always do it cooked as I don't eat it raw!
Chatgpt help me with this one some months ago 😅
An even more nuanced opinion on rice. You should do your best to measure it dry, that final weight will depend on how much water you add. Some like doing 2:1 water:rice, while others go as low as 1.25:1. Each grain of the 2:1 rice will weigh more than 1.25.
Hell this even translates to meat. If you sous vide chicken to different temps or different dwelling times, the water extracted will be different.
This a common error I have seen fitness vloggers making. The macro nutrients in the chicken breast do not change because a bit of water evaporated.
This video could also be called 'Is Tracking Your Food Cooked Stalling Your Fat Loss?'
Track raw food
I mean, yeah measuring everything you cook raw makes sense in theory, if you’re only cooking for yourself. This doesn’t seem like practical advice for people who are cooking for multiple people, like their family, for example.
That being said, as long as you know the difference between raw and cooked and make a good faith effort to track consistently, that should be sufficient for the overwhelming majority of people who are bothering to weigh their food and track CICO.
Why do you think it'd be magically different in either case?
i question the calorie measurement of protein. its not fuel and depends on if you lift
Bro has one tshirt haha (but sick content)
So basically 100g of cooked chicken means more raw product, since the raw product loses weight ?
100g of raw chicken would give 70g of cooked chicken; so you need to add an extra piece of raw chicken.
Video doesn't mention what is mentioned in the nutritional values though. 100g of rice, behind the box, is it cooked or raw ? Same for pasta ?
It's not always written behind :/
Nutritonal values should be like always on the raw food item and not in cooked form. I think the amount of water and therefore weight loss depends on how long you cook something.
Gain. NO. Weight loss. YES.
Track raw because the meat you buy is raw so the nutritional information table is accurate to raw
That's totally true, unless the nutritional label specifies otherwise. But where I live, none of the meats have nutritional labels. Personally, I like to conduct my own research and create "Personal Foods" in MyFitnessPal (I never use the public database for anything) and I always work with raw food.
@@ady_kotidou If it doesn't have a label just pick a similar enough item off some database
@@nattyfatty6.0 Like I said, I do my own research and create the food myself.
2:00
The fact that such simple ideas aren’t just common sense conclusions we all have shows the horrific ignorance that we have as a society. Education needs to step up. That said, industries are built around this ignorance and education is already substantially poor across the board so this isn’t likely to change.
Honestly it is just terrifying seeing that this was unclear to so many people…
It's not immediately obvious. Just like it's not immediately obvious that nutrition labels reflect the information for the food in its packaged state, ie. If it's raw when you buy it, the nutrition label shows the info for the raw form. Some exceptions exist like bacon, which normally in The US says nutrition for cooked
I'd always go with the label if it exists. Calorie counting is already built upon countless inaccuracies and guesswork. Many of them are unavoidable and negligable on their own, but something like this is 100% avoidable. All these inaccuracies will add up, so why would you want to make it even worse?
The label will only help you if you weigh it raw.
not true for rice unfortunately 😢
@@user-mu1tv1ir7pWhat are you talking about? The nutritional label for rice refers to raw weight. I have never seen a packet of rice that specifies "cooked product".
I weigh everything cooked. The real difference between them is not enough to worry about. Also if you buy air chilled chicken you will notice less shrinkage.
This is not sufficient if you are trying to run a narrow 200 to 300 calorie deficit. Being off by 20 to 50% is an issue
If you weigh everything cooked then you just don't know what you're doing
Measure cooked chicken its not safe playing around with raw chicken
Learn to clean up after yourself
I can already hear all the kids commenting this video: "BUT WHAT IF MY MOM COOKS MY FOOD?!?!" 😆
There is nothing wrong with that.
@@munbsz8375 Pretty sure the point was the indication that there are circumstances which weighing is impossible or infeasible
Really??? People have brain? 😅
No
Terrible title, even more misleading thumbnail
Just say you don’t understand title
Not really worth the time to figure out the best way. Pick one method and stick to it, reduce weights after tracking body weight.
No time is required. The best way is to weigh raw. You should only weigh cooked if eg. it was cooked by someone else, or if you forgot to weigh beforehand