Fitness Gadgets & Tools
How To Quantify Food: Easy Lockdown Hacks
Balivada Sravan Kumar
Quantified Nutrition is the key to fitness. However, while the kitchen weighing scale is a godsent, it is possible to become too dependent on it. I know people who are completely lost if they don’t have a kitchen scale handy. This is especially true during the current lockdown. If you don’t have a kitchen scale or - even worse - if your scale breaks down, there’s no way for you to purchase a new one. Does that mean the end of your diet? Do you give up and fall back on unreliable tactics such as eyeballing macros? Not at all. Here are some smart tips to survive the lockdown without a kitchen scale: WEIGHING FOOD: LOCKDOWN STYLE! Here’s a simple hack for sticking to your diet - buy small portions of food that are easy to divide across a few days. Let’s take a sample diet as a demo: 2100 calories, Non-vegetarian Breakfast: 200ml Milk 50g Oats 2 whole Eggs Lunch: 125g Chicken 50g Rice 10g Ghee 200g Vegetables Dinner: 125g Chicken 50g Rice 10g Ghee 200g Vegetables How do you weigh the exact quantities without a kitchen scale? MILK: Buy a 200 ml milk pack. This will last you a day. Alternatively, you could buy a 1-liter pack, and divide it into 5 portions which will last 5 days. OATS: Same thing. If you’ve bought a 500 g packet, then divide into 10 equal portions. That’s 50 grams each which will last 10 days. CHICKEN: Purchase 500g and divide it into 2 equal halves for 2 days. RICE: Buy 1kg rice and split it into 10 equal portions. GHEE: Buy a 1-liter pack. Then, either use measuring spoons or medicine cups to pour out the required quantity each time you cook. USING BOWLS FOR QUANTIFICATION But what if you’ve already stocked up on food and bought everything in bulk? Here’s what works: For foods such as rice and oats, you can keep a specific bowl/glass to measure the required amount every day. If you want to reduce or increase the calories, simply change the portions of this bowl/glass. The rest of the foods can be quantified using the previous approach. Though not perfect, this technique will ensure that you manage to stick to your diet more often than not. That’s so much better than using the lockdown as an excuse to fall off the wagon. If you have any doubts, drop them in the comments box and let me know.