The simple equation of fat loss or fat gain boils down to whether you’re consuming more or less calories than expenditure. So quite simply, if you’re eating less calories than your body burns daily it will result in fat loss. If you’re consuming more calories than expenditure you will gain fat. While no food may directly lead to fat gain or cause weight gain on its own, there are definitely hidden ways that your energy consumption can be increased daily unbeknown to you. One of these ways is through none other than how you cook your food…
Our Equalution client Reema, down 17.5kgs and 54cms in body measurements.
This was achieved through independently selecting foods of her choice meeting our strategised macronutrient and micronutrient intake requirements set on a weekly basis according to her progress and goals.
Often a surprise to some, something you can do perhaps 3, 4, 5 even 6 times a day, adding an extra 100-200+ calories each time - ADDS up.. And what you think may be a calorie deficit daily may in fact be more or on par with what your body burns daily. So if you’re not shifting weight, or are gaining weight and don’t know why - let’s discuss how you cook your food. Better yet, if you’re looking for a non-invasive way to cut your calories each day we’ll make some lighter cooking suggestions that you won’t even feel the pinch with!
BEWARE: Whether the diet industry has told you it’s a ‘healthy fat’, an ‘essential fat’ or ‘full of benefits’, MOST cooking oils and fats will be just that - FAT. Fat DOES NOT make you fat, though given the 9 calories per gram it is highly calorie-dense, so that pour of olive oil on your pan before cooking may make up a higher calorie content than some of the main meal itself.
Did you know? 1 tablespoon of olive oil contains 120 calories?
Check it out…
So what cooking oils are the culprit for significantly increased calories?
1. Olive oil: 1 x tablespoon = 120 calories
2. Coconut oil: 15g = 130
3. Pan Spray: 1 x Spray = 60 calories
4. Butter: 1 x teaspoon = 35 calories
5. Basting: 1 x tablespoon = 120
In recent years the biggest shock to the system to a lot of dieters on a health and fitness journey has been coconut oil. While there are many positive health benefits of coconut oil it doesn’t at all counteract the caloric density of the oil and what it adds to your meal. What does this mean? It doesn’t mean you should cut out oil, but quite simply if you do want to have oil you’ll need to factor its high caloric and fat content into your day and if self-tracking TRACK YOUR OIL or if being conscious for fat loss purposes cut down elsewhere within your day. Don’t rely on the ‘just drizzle’ mentality and instead exercise portion control and be conscious while preparing.
Our tips to cut down on the high caloric cost of cooking methods:
1. Invest in a George Foreman Grill
2. Use a non-stick pan
3. Measure your oils
4. Factor in your oils, don’t let them be ‘extra’
5. Season and add flavour with herbs, pepper, garlic and salt (doesn’t cost a thing in calories - WINNING!)
5. Poach, steam or BBQ your meats
6. Look for lower calorie alternatives. E.g Devondale 50% Less Fat Butter as opposed to full-fat butter
7. When dining out ask for dry grilled no butter no oil
Being conscious of the ‘extra’ calories that can add to your day through cooking is probably one of the simplest, most non-invasive ways to reduce your calorie intake daily. The bigger picture of OPTIMAL fat loss though requires you to meet the specific calorie intake requirements of your body. Your body has a desired amount of protein, fat and carbs for your goal; if you’re not seeing the results and are making errors such as not being aware of your cooking methods, spend some time working with a professional like the Equalution Team and gain the knowledge and understanding on the science of nutrition to gain success with your body transformation journey.
We love providing our clients with lifelong knowledge on how to attain and keep results. Our clients dub the Equalution experience as the ‘Diet that doesn’t feel like a diet’.
Yours in Health & Fitness,
The Equalution Team