In the event of a weight plateau, it is crucial to meticulously weigh and log all food, sauces, and beverages consumed, as visual estimation systematically leads to a significant underestimation of calories.

noli's read

The assertion that we strongly underestimate our portions is solidly supported by research on eating behavior. A classic observational study by Lichtman et al. (1992) showed that individuals convinced they were eating very little actually underestimated their daily intake by approximately 47%. Similarly, a 2021 observational study published in the American Journal of Clinical Nutrition revealed that even people experienced in weight management underestimated their intake by nearly 600 calories per day. Weighing food is therefore a very relevant tool for calibrating actual portions. However, the requirement for scrupulous and obsessive tracking of every gram of food is exaggerated. A 2023 randomized controlled trial (RCT) published in the journal Obesity shows that regular but imperfect tracking (around 40% to 60% of the time) is largely sufficient for progressing toward body composition goals. Finally, excessively tracking items without significant energy impact, such as spices, has no evidence of utility and risks increasing the mental burden.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009
3. 3thefitness.wiki