QUOTE(tinarhian @ Mar 21 2016, 09:08 PM)
Its good that you can come up with your own daily meals plan.
Quite a noob myself when I started few months back. As weeks goes by, I have 1 cheat day per week, ie, I eat the sweet desserts.
Eat plenty of vege, you can use air-fryer to fry your chickens, etc. Definitely NO OIL.
Well, it's not my first time doing a diet. As I did have a gym buddy past years, I did learn a little bit about planning own diet. Just that back in the days, I'm not exactly committed to doing it. XD
Also, I during my cheat day, I'd try to avoid any sweets such as cakes or cupcakes or ice-cream. Cuz if I'd taste it during cheat day, I might crave for more. Hahahaha. Thanks for the suggesting using air-fryer, I guess it is a good alternative, but I don't really have that at home. And can't really avoid food without oil. Malay dishes use lots of oil in the cooking. The best I can do is try to take it as minimal as possible for now I guess.
QUOTE(michellelimmy @ Mar 21 2016, 10:00 PM)
You can substitute normal rice with brown rice. Brown rice less glucose level compare to normal white rice. I also create my own menu. Monday to Thursday make my own lunch box with NO OIL food. Since you don't know how to cook. Then choose less oily food to eat. You can try slice lemon (removed wax) in hot water. It turns alkaline thus will lower down your appetite desire. Hot lemon water besides for detox and slimming, it also helps prevent cancer. I suggest you modified your dinner. No rice for dinner but a lot of fiber and protein food. Example, salad, cherry tomato, onion, yogurt, fruits, lean meat such as steam fish (No adding oil; just soy sauce). If hungry can add the volume. Shouldn't be a problem to eat more natural food.
Yeah, I guess I should try substitute white rice with brown rice. Thanks for the suggestion. And I can consider drinking hot lemon water. Just that, do you always drink hot lemon water through out the day (meaning you prepare large amount of hot lemon water for the day) or do you just drink it in the morning. Did a bit of quick research, most article suggest drinking it during the morning.
As for avoiding rice during dinner, I might have to try it later on. For now, I'm worried that if I skip rice during dinner, I might crave some the next day (which is my veggies day).
QUOTE(New Klang @ Mar 21 2016, 11:26 PM)
Before you start baseline your measurements. Aim for 1kg per week max. Calculate your TDEE, count calories and estimate your workout expenditure.
First you start your program with slightly less food and more workout intensity. Maintain food quantity but increase workout intensity as you see fit.
Every week measure again. If weight loss is about 1kg then maintain the amount of food and workout. Likewise adjust accordingly the diet and workout based on 1kg loss.
I see. That's a great guide that I can easily follow. So basically I just need to keep track of my calorie intake everyday and compare it with my weight loss per week (in which I should aim for 1kg per week). That shouldn't be too hard. Thanks for the feedback, I really appreciate it.
So I guess, my diet plan is ok already. Need to be adjusted a little with a bit of tweak here and there, plus calorie count everyday. Thank you everyone for your input. I really appreciate it. You guys are awesome. Thanks.
Mar 21 2016, 11:23 AM
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