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03-22-2019, 07:56 AM #1
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Counting Calories - Caloric Density and Water
When cooking food, water can either be lost or gained, impacting caloric density. This weight change can vary depending on method and duration of cooking. Therefore, the safest bet for those tracking caloric intake is to weigh and log your food BEFORE cooking it.
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Rice can almost TRIPLE in weight after boiling, while chicken filets can HALVE their weight depending on how much water has been pumped into the filet (especially if you buy frozen filets).
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The macros on the food package usually refer to the uncooked weight, so go with those.
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This is important since caloric misreporting is probably a big reason why people who say they eat 1200 kcal per day might actually be eating 1700 kcal per day.
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To avoid this, make sure to track weight rather than volume of foods. Also don't forget to track oils when frying and condiments.
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