Welcome to Built For Life, the twice-weekly newsletter designed to help you look, feel and perform better every day. Enjoyed reading this? Share with a friend.
2 Truths and a Lie - Which one is FALSE?
I only use spray oils.
Not because they're healthier. Not because they taste better.
Because when you pour oil from a bottle, you're not using one tablespoon.
You're using two. Sometimes three.
That's 240 to 360 calories you didn't account for.
One tablespoon of any oil is 120 calories. Olive, avocado, vegetable - doesn't matter. They're all the same.
And when you're trying to lose fat in a deficit, those untracked calories are the difference between progress and wondering why the scale won't move.
Spray oils aren't magic. They're just portion control.
Each spray is about 1-5 calories. I know exactly how much I'm using. And I'm never accidentally pouring 300 calories into a pan.
The problem isn't the oil itself.
It's that nobody measures it.
You drizzle oil into the pan. You pour it over salads. You add it to stir-fries.
And you have no idea how much you're actually using.
Research shows that when people free-pour oil, they use 2-3 times more than they think.
You think you used one tablespoon. You actually used three.
That's an extra 240 calories you didn't account for.
Do that twice a day, and you've added nearly 500 calories without realizing it.
And when you're meant to be eating 1,600 calories to lose fat, those extra 500 put you at 2,100.
That's not a deficit. That's maintenance. Or a surplus.
Now the scale won't move. Not because your metabolism is broken. Not because you need to cut carbs lower.
Because you're eating more than you think.
I see this pattern constantly.
Someone is eating in what they think is a calorie deficit. They're tracking their food. They're training consistently.
But the scale isn't moving.
So they start cutting more. Dropping carbs. Eating less.
And still nothing.
Then we look at how they're preparing their food.
They're pouring oil liberally. Into the pan. Over their vegetables. Into their dressings.
"It's just a little oil. It's healthy fat."
Sure. But that "little oil" is 300+ calories you're not tracking.
And when you're meant to be eating 1,600 calories to lose fat, an extra 300 puts you at 1,900.
Which might be maintenance. Or close to it.
So you're not losing fat. Not because your body is resistant. Not because you need a different diet.
Because you're eating more than you think.
Versus the people who measure their oil. Or use spray.
They know exactly how much they're using. They account for it. And their deficit stays intact.
They make progress. Consistently. Because they're not guessing.
I use spray oils for everything. Cooking. Roasting. Stir-fries.
Each spray is 1-5 calories. I can control exactly how much I'm using.
If I need more coverage, I do a few more sprays. If I need less, I use fewer.
But I'm never pouring 300 calories into a pan without realizing it.
And if I do use regular oil - which I sometimes do for flavor - I measure it.
One tablespoon. Exactly. Every time.
Not a drizzle. Not a pour. One measured tablespoon.
That's 120 calories I can account for. And when I'm tracking my intake, I need to know what's going in.
Here's what I'd recommend:
1. Switch to spray oils
Easiest solution. You can't overpour. Each spray is 1-5 calories. Use as many as you need, and you'll still be using far less than pouring from a bottle.
2. If you use regular oil, measure it
One tablespoon. Not a drizzle. Not a pour. Use a measuring spoon.
Track it. Account for it. Know exactly how many calories you're adding.
3. Don't assume "healthy fats" are free calories
Olive oil is nutritious. Avocado oil has benefits. They're still 120 calories per tablespoon.
Healthy doesn't mean calorie-free. And if you're trying to lose fat, those calories count.
4. Stop guessing
The people who make consistent progress aren't the ones debating which oil is best.
They're the ones who know exactly how much they're using.
The amount matters more than the type
Here's the bottom line.
I don't use spray oils because regular oil is bad. Or because I think it's unhealthy. Or because I'm being extreme.
I use spray oils because it's the easiest way to control something that's really easy to overdo.
When I'm tracking my food and trying to stay in a deficit, I can't afford to guess.
One unmeasured pour of oil can add 300 calories to my day. Do that twice, and I've wiped out my entire deficit without realizing it.
So I use spray. Or I measure. Every time.
Not because I'm obsessive. Because small things add up fast.
And the people who stay lean long-term aren't the ones worrying about which oil is healthiest.
They're the ones who control how much they're using.
Want to go deeper?
Why People Underestimate Cooking Oil Calories - Research showing people use 2-3x more oil than they think when free-pouring, and practical portion control strategies
The Hidden Calories Most People Miss When Tracking - Study findings on commonly forgotten items like cooking oils that add 300-500 untracked calories daily
See you Friday.
— Akash
ANSWER:
C is FALSE.
The type of oil you use does NOT matter more than the amount for fat loss.
All oils - olive, avocado, coconut, vegetable - contain approximately 120 calories per tablespoon. When it comes to body composition, the total calories matter far more than the source.
You can use the highest quality oil available, but if you're pouring 300+ calories without measuring, you're sabotaging your deficit.
A and B are both TRUE. Spray oils were indeed invented primarily for calorie control - making it easier to use less oil while still getting coverage. And yes, you can absolutely add 300+ calories to a meal without realizing it just from oil. Most people free-pour and use 2-3 times more than they think, turning what should be 120 calories into 240-360 calories.
