Food's That Recommended To Lose Weight

 I have decided to post up a healthy food plan for everyone to follow. Lot of people nowdays,are looking for correct diet food plan.While, the exercises  prescribe are excellent, but it would be much better if  tried it up with a great eating plan as well. People want to know what they should eat for breakfast, lunch and dinner and in order to see weight loss without having to starve themselves. Here are  some  simple eating plan for all. This plan is designed to help you lose weight. If you want to gain weight, then that is a whole different story… maybe I will cover that some time later.


THERE ARE SOME RULES TO GO;

1) Stick to the 3 meals prescribed below and only eat that. Don’t stray from it and much anything in between. I noticed, most peopleare  tend to overeat (meaning 6 big portions) when allowed to eat 6 times a day. So first master 3 meals a day, and then we will progress to the 6 meal plan later.

2) With that being said, it doesn’t pay to skip meals either. Stick to your 3 meals no matter what.

3) Keep your sweet drinks to a minimum level. Biggest problem among most Malaysians is  – “I don’t eat rice, I don’t eat roti canai… how come still fat?” Then I find out 1 cup of coffee in the morning, 1 cup of Milo during meeting, 1 cup of teh ais during lunch, 1 teh tarik in the evening, 1 sirap bandung for dinner. If you add up all the calories there, it's nearly 1000 Kcal. Not saying no sweet drinks, just try to keep it to 2 if you can.

Sweet Drinks

4) Snacking – This is one of the biggest point  for people gaining weight. Whatever you do, please do not snack between meals. The worst thing to snack on is potato chips and sorts, which does not fill you up but super high in calories. If you must snack, snack on healthy things like fruits, whole meal crackers .

Snack Foods

5) Do a right workout. This way you get to minimize the damage to your waist line.

6) Never binge eat. Some people who go for lunch or dinner late, tend to binge eat because they are extra hungry. Stay focused on how much you would normally eat and stick to it. Never over eat.


7) Progressively try to reduce your food intake as you move along. A good benchmark is to cut down every month. Cut down your food quantity by about 5% to 10% every month until you finally reach your goal. So cut it down, maintain that new portion size for one month and the cut it down again.

OK now ,We should  ground rules out of the way, here is some way on  what you should be eating for breakfast, lunch and dinner. The size of the portion will depend on you. So start off by eating the quantity you would normally eat, and then try to reduce it slowly every month............

Breakfast

1) Sandwich using whole meal bread. Load up on the vege’s that go on sandwiches such as tomatoes, onions and salad. Cut back on condiments especially margarine & mayonaise and avoid fried fillings and of course, stay away from cheese if you can. Examples of good sandwich fillings – ham, tuna, egg, de-boned tandoori chicken (left over from dinner the previous day)

Sandwich With Tuna

2) Cereal – The more grains it has, the better. One of the worst cereal to eat is corn flakes and those other kid cereals like Koko Crunch, Fruit Loops and Honey Star

Cereal Boxes

.

3) Half boiled eggs – just add a dash of kicap and pepper for taste.

Half Boiled Egg

Lunch

1) Mixed rice – whether it is Malay, Chinese or Indian mixed rice, your rice portion should only be as

 big as your clenched fist. Load up on vege as much as you can. Avoid deep fried dishes

2) Chapati with curry of your choice

Chappati

3) Subway Sandwich

Subway Sandwich

4) Roasted meats – Eg, Ayamas Roaster, Kenny Rogers

5) Thosai (some places have thosai telur and thosai sardin. These are fine too)

Thosai

6) Grilled Fish / Chicken or Steaks

7) Chicken Rice – The trick here is to eat less of the rice and more of the chicken. Remember, the rice portion should be the size of your clenched fist.

8) Simple rule – Avoid all goreng-goreng foods. From poori to fried chicken to fried rice to french fires. If it’s fried, you should avoid it.

DINNER

1) Salad – you can either make your own, or if you go out, order a salad for dinner. If you are eating out, always always get them to serve the dressing separately

Fruit Salad

2) Fruits – Cut up some of you favourite fruits and fill up on these healthy food. Avoid Durian and watermelons. You can even make a fruit rojak if you like. Just buy the sauce, but use it sparingly.

3) Thosai

4) Tandoori Chicken

Tandoori Chicken

5) Sandwiches – same as the breakfast menu

6) Home Made Pasta – I will feature a recipe for you to try soon

7) Home Made burgers

8) Home made Roast meat

9) Taufu Bakar

Tauhu Bakar