How much oil should you use?

My answer wants to be "I don't know…. enough?"

I think most recipes I loosely follow say two teaspoons which doesn't end up looking like much so usually it turns into 2tsp + a splash more for good measure…

I agree it is easy for a splash to become a dash and a dash to become a drizzle and a drizzle to become a heavy handed slosh and before you know it there's alotta oil in that pan which does get soaked up into your food.

Mushrooms are literally sponges for melted butter. #amiright

A quick fat science background.
Fat isn't bad for you and does not necessarily make you "fat".
Fat is essential for alot of your hormone synthesis going on in the body.
Low fat diets may work for some but will generally leave you un-satiated
Fat is less thermic than protein so it doesn't churn your metabolism as much but that does mean it's easily digestible.
 Fat has over double (9cal/g) the calories of carbs and protein (4cal/g each) and therefore has a greater caloric density which means you need less of it to hit your calorie targets. This is just good to know as the back of the packet numbers are not tailored to the individual. Whilst you shouldn't be afraid of fat I believe most people who want to change the composition of their bodies are likely to be overestimating their daily consumption.

It's bloody hard to track the oil used in the pan and the sauces garnishing the meal and this tends to be the forgotten calories and macros if you're into the calorie counting thing which basically renders the process useless.

Have you considered the spray cook version?
Rice Bran oil is good because it has a higher smoke point for cooking meat)
If you're a lazy cook like me I'm not trying to shallow fry my chicken, I just want it to not become one with the pan.
A spray version means I can get a lighter, more even coverage across the pan using less of the stuff.

…Then there's the whole butane/propane gas thing which not everyone is into… If you have a leaky gas stove you haven't lived until you've almost lost an eyebrow.

In most supermarkets - this one is from Woolies - you can get these nifty oil spray bottles which will control the spray amount for all you heavy handed cooks, and easily spread the oil across the pan.

I tested it and it gives out oil at a rate of 2.5ml (1/2tsp) per squirt.
And they're refillable.

I did look at it and think… well I could just get an empty $2 spray bottle from the garden section or something right - is a 11-ish dollar spray bottle worth the hype?
Yes, yes it is.
It has a mechanism in it which stops the oil from getting aerated and agitated.
Don't try putting oil into a spray bottle meant for water or cleaning agents. Oil droplets are typically larger and stickier than water droplets and it can only end in tears.

Just. Don't.
Hope you liked this tip

Live long and eat fat
Elise

This information is adapted from the Precision Nutrition Level 1 coaching system which guarantees results. As a PN1 Nutrition Coach I use this system when working with personal and nutritional coaching clients - If you aren't familiar with PN1 and want to know if their approach to nutrition suits you I encourage you to visit their website: https://www.precisionnutrition.com/coaching-for-women