For those looking to shed some kilos, eating right is key.
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Losing weight is a game of maths, where you want to create a calorie deficit. Every day, burn 500 more calories than you consume and in a week, you would have logged a deficit of 3,500 calories. Keep it up for a month and you’d lose about 2kg. Sounds straightforward, but in reality, it’s not so easy to get the numbers right.
People tend to overestimate their calorie burn and underestimate their food intake. So weight watchers, before treating yourself to a pre- or post-workout snack, think about whether you’ve really earned it. A 60kg woman running at a pace of 9kmh burns about 330 calories in half an hour. Just one serving of chendol (386kcal), tau suan (413kcal) or pork floss bun (389kcal) will undo your effort!
To give you an idea of what a balanced, well-portioned meal should consist of, we worked with Jaclyn Reutens, clinical dietitian and founder of Aptima Nutrition & Sports Consultants, to produce this sample diet plan that’s based on the needs of a female adult (1.6m tall, weighing 55kg) with no known health conditions. It adds up to about 1,600kcal.
Breakfast Medium bowl porridge/ayam soto, coffee or tea
Lunch 1 baguette (six inches) with chicken/meat filling and side salad, 1 serving of fruit
Mid-afternoon snack* 1 serving fruit/low-fat yogurt
Dinner Spaghetti Bolognese with side of veggies, 1 serving of fruit
Breakfast 1 tuna bun, coffee or tea
Lunch Rice with 2 servings vegetables and 1 meat/poultry/fish/seafood [Vegetarians may replace a serving of meat with ¼ cup (150g) of tofu or beans like lentils or chickpeas], 1 serving of fruit
Mid-afternoon snack* 1 small cereal bar (less than 150kcal)
Dinner Meat/poultry/fish/seafood soup with palm-sized bun and side salad, 1 serving of fruit
Breakfast 1 red bean pau, coffee or tea
Lunch Palm-sized portion of meat/poultry/fish/seafood with medium sized baked potato (minus sour cream/butter) and side salad, 1 serving of fruit
Mid-afternoon snack* 3 wholemeal crackers
Dinner Rice with 2 servings veggies and 1 meat/poultry/fish/seafood, 1 serving of fruit
Breakfast 2 slices wholemeal bread with cheese single or two poached eggs, coffee or tea
Lunch Meat/poultry/fish/seafood soup with palm-sized bun and side salad, 1 serving of fruit
Mid-afternoon snack* 1 small slice banana cake
Dinner Bee hoon with palm-sized portion of meat/poultry/fish/seafood and 1 serving veggies, 1 serving of fruit
Breakfast Small bowl high-fibre cereal with low-fat milk, coffee or tea
Lunch Medium bowl sliced fish and bee hoon soup, 1 serving of fruit
Mid-afternoon snack* 1 sardine puff
Dinner Palm-sized portion of meat/poultry/fish/seafood with medium sized baked potato (minus sour cream/butter) and side salad, 1 serving of fruit
*Only have that mid-afternoon snack if you’re exercising that day!
Next: Diet Rules Made Easy