We’ve all heard it before: eating out exposes you to hidden fats, carbs and salt, and you should avoid it like the plague if you’re on a diet. The only logical alternative, then, is home cooking.
Making your own meals gives you direct control of both the quality and quantity of ingredients, and allows you to manipulate these to achieve the results you want. Additionally, it introduces a routine into your diet, thereby reducing the temptation of blow out binges and ‘cheat foods’. Thus, may seem like home cooking guarantees progress in the right direction.
Theoretically, yes. But it only works if you’re doing it correctly.
You see, making food at home doesn’t count for much in the weight loss stakes if you don’t know a) how many calories you’re supposed to be ingesting, and b) how many calories in your meal. Ideally, these two numbers should match up, day in and day out, to make sure that you’re tracking to where you want to go.
To figure these numbers out, first determine number of calories you should eat to lose weight. This number is based on the amount of energy your body expends to maintain all internal functions and processes–your basal metabolic rate. While it may seem confusing (there are quite a few formulas to work out your BMR, all with slightly different results), don’t worry! Stick with one, and in the worst case scenario you can adjust the numbers up or down.
The next step is creating a custom weight loss meal plan. Now the hard part is over, and you’re ready to start preparing your meals.
In order to do so, you’ll need the following:
- Tupperware, one large to store the batch and smaller ones to portion for your requirements;
- Kitchen scale, for accurate measurements;
- Calorie tracking app, like MyFitnessPal or LoseIt!.You can also use pen and paper and look up products yourself in NutritionData. I’ve found this is the option for people without a job or a hobby :)
Now all you need to do is follow whatever recipe, just weigh each ingredient and add it into your tracker. Even if you’re cooking a batch of whatever meal, just find the total values for the entire recipe, then divide it by the number of servings it contains.
You are probably asking, do you have to put everything into your app? Yes and no. I suggest for the first couple of weeks put everything, for consistency and to get used to tracking and dividing. After two weeks you can skip these foods.
Below I will post a few meals as an example.
'Greg Mikolap, BSc in Physiotherapy, and a Personal Trainer based in Maidenhead, England. Greg is also a founder of www.PTFolder.com, training solution for people who want to get fit or for people who help others get fit. With almost 10 years experience in the industry, Greg is also a course director for Faster Health & Fitness and is working on his volleyball performance book.'