Everyone who knows about this project does not use FatSecret on a regular basis for one reason. They are too lazy to weigh the products! Writing down what you eat is not lazy and not “stressful”, it’s even fun. But the process of weighing all the components is really stressful, and sometimes there is simply no such opportunity. If you do not suffer from perfectionism, then this problem can be solved by using several life hacks for using FatSecret.
As for the partial refusal to weigh products, the most important thing is to get grounded and feel confident. First, decide on a comfortable portion for you for each product that you eat often.
To enjoy and get full, it is enough to eat several products in a complex meal in a certain volume. First example: 200 g cottage cheese, 30 g sunflower seeds, 30 g walnuts, 200 g low-fat yogurt without sugar. Second example: 400 g pea porridge, 150 g baked beef, 300 g cabbage salad with herbs. Third example: 250 g buckwheat porridge, 200 g steamed chicken breast, 300 g salad of cucumber, tomato and bell pepper in equal proportions without oil. Decide and constantly adhere to your norm for each product.
Establish a rule: boiled peas – 400 g, buckwheat – 250 g, seeds – 30 g. And so on with all products. If you made a mistake with some product and discomfort occurs – change the norm and adhere to the new norm. Over time, the right amount will appear on your plate automatically, intuitively. There will be no need to weigh everything. Simply enter the first letters of “beef…” into your food diary, and the app will suggest “baked beef 150 g”. The simplest thing to do in a few seconds, bringing the most amazing result in life. Be sure to learn this!
Of course, without weighing, the error can reach several percent. However, firstly, over the course of a month, you will make both “plus” and “minus” mistakes. Secondly, sometimes you can calibrate your eye by checking yourself on certain products. And thirdly, inaccuracies are not so scary, since with proper nutrition the amount of energy-intensive foods consumed is not so great.
You are not going to eat lard with white bread, Stolichny salad, pasta with mayonnaise sauce three times a day and wash down a huge piece of Napoleon with butter cream from a large mug of hot chocolate with cream, syrup and sugar. In this case, “by eye” you can make a mistake of 500 kcal. But if the menu includes pearl barley, baked mackerel and vinaigrette without oil, then with an average eye the error will not exceed 50 kcal. This is not so critical.
The first positive fact is that you do not need to think about calories, proteins, fats and carbohydrates. You do not need calorie tables and calculations in Microsoft Excel or on a calculator. The FatSecret application itself calculates everything, builds the necessary diagrams, graphs and tables for clarity. To do this, simply download the FatSecret weight loss calorie counter for Android, iOS or mobile Windows for free and use the application on a regular basis. It is easy, convenient and comfortable. It is enough to know the name of the product or dish and its weight.
The second positive fact about using FatSecret is that you don’t have to weigh everything at all. Many of the foods in the FatSecret database are presented in pieces: eggs, apples, bananas, prunes, bread, chocolate. Also available are measurements in teaspoons, tablespoons, cups, mugs, glasses, jars, bags, bars, pillows, cubes, slices, pieces, portions. Use these units of measurement to avoid weighing many foods. Perhaps the accuracy will suffer a little, but the “stress” of keeping a food diary will be greatly reduced and the likelihood of using FatSecret on a regular basis will increase. When the process of monitoring food intake is done with pleasure, it has a chance to last longer, until it turns into a habit.
Pay special attention to accounting for high-calorie fatty, sugary and high-carbohydrate foods and drinks. First of all, these are: fast food, sausages and hot dogs, semi-finished products and canned goods, sauces, mayonnaise, fats, oils, pilaf, French fries, cornflakes, popcorn, crackers, chips and all sweets (not only cakes, but also dark chocolate, raisins and honey). Considering that such products with proper nutrition will be insignificant in the diet, weighing them will not be so difficult. Moreover, weighing harmful products should be done as a ritual, which will help you to give them up as soon as possible.
Weigh only what is high in calories and what you eatthose in significant quantities. Among the healthy products, olives, black olives, avocado, corn, coconut, seeds, nuts, raisins, figs, dried apricots, dates and other dried fruits deserve careful consideration. Pay attention to legumes, 100 grams of any raw cereal contains more than 300 kcal. For example, peas (340), beans (330), lentils (315), soybeans (390), buckwheat (345), pearl barley (340), barley (340), millet (350), bulgur (350), rice (337). This is a lot, even taking into account that when cooked, the calorie content per 100 grams will decrease by at least half.
You can happily eat 300 or 500 grams of delicious porridge seasoned with butter and ask for more. For example, a roast duck and a large portion of millet porridge with milk and butter can total about 1,500 kcal. In this case, it would be a good idea to weigh everything and count it first, especially if it’s 8 p.m., your RSK is 1,800 kcal per day, you’ve already consumed 1,600 kcal, and you’re hungry. Perhaps you should limit yourself to kefir and an apple? Or a light vegetable salad without oil.
Vegetables and greens are low in calories, so the error will be minimal. And it’s much harder to gain weight on salad and spinach than on buns and candy.
It’s much scarier to forget about a can of dark beer with chips, Kiev cake, and sweet coffee with cream, or other high-calorie foods. Therefore, you don’t have to wait until the evening to write everything down in one fell swoop. Keep a food diary as you go, whenever possible. Errors due to forgetfulness, accumulating, can exceed 50 kcal per day many times. In addition, before dinner, based on the information on how much calories, proteins, fats and carbohydrates has already been received during the day, it is easier to make an evening menu, knowing what limit of calories, proteins, fats and carbohydrates remains for dinner.
FatSecret allows you to plan your menu in advance. It is advisable to use this opportunity for proportional distribution of calories, proteins, fats and carbohydrates between breakfast, lunch, dinner and snack. It is possible to plan key dishes or the entire diet for the next week and for a longer period. You just need to https://antiage.click/en/downloads download the FatSecret calorie counter for free.