As I know, need to eat a lot of protein, moderate carb/fat, and as little sugar as possible. Also avoid saturated fats and trans fats as much as possible.

Is this possible for Malaysian diet?

My available options for breakfast:
1) Mamak
2) Kopitiam (chinese hawker food)

I never eat lunch. Or should I eat?

Dinner:
1) Mamak
2) Chinese hawker food again (those single meal dish / noodle)
3) Restaurant once in a while

I really don't know what can I eat from these options... (and can eat until satisfied hunger)

Must I die die need to buy food from supermarket and prepare my own to eat healthy???

Mamak has tandoori + naan or tosai.
Kopitiam has zhap fan but select properly.
Other places has steak and all.
Single dish opt for ginger fish or pork or chicken
Chicken rice ada
claypot chicken rice ada
Satay ada
Chicken chop ada
Kopitiam japanese food ada.
Bak kut teh

Easy. Banyak options.

This post has been edited by lingleeyen: Apr 3 2018, 04:44 PM

Weekday if I eat outside
1. zap fan
2. chicken rice
3. noodle can gives chicken breast
2 and 3 definitely not sufficient, I only do it when I sick of zap fan

If I too bored, I eat anything I like, wantanmee, yee mee, hokkien mee those.

Weekend, I don care, but I make sure I have meat and vege into my stomach
Bakuteh, chicken chop, lamb chop, Mc D fried chicken, chicken rice, pasar malam junk.

I roughly know I will get about 50g fat daily and that's my target too, so I never count fat.
My eating habit has very low sugar, no milo no teh tarik no starbucks no funny drinks, I drink H2O and tea, I means coffee with whey, no sugar too, thus I also don't count sugar from dish,
And since I have very low sugar diet, I eat ice-cream, drink soda as I like but that is like once or twice every full moon.

Easy way

Use this one to guide you. You see let say, wan tan mee, does it fulfill the requirement above?
If yes then yes loh, if no, the answer is no, wan tan mee do not have enough protein, wan tan mee do not have enough vege, how? Go zap fan stall, take vege and meat, then u can eat the wan tan mee as your source of carb.
Healthy or not: Healthy is a general word, physically healthy or mentally healthy? If you are die hard fan of wan tan mee, you force yourselve to not eat wan tan mee your whole life, can u take it? Your mind will break in a year.

Hard way
1. get your TDEE
2. buy your own meat, vege
3. prepare own meal
4. count everything, MyFitnessPal
5. do it for at least a month or so to train yourself to be able to guestimate, eyeballing calories

There is no should or should not, just do anything that fits your lifestyle that doesn't bores you, sustainable.

imho, forget about and as little sugar as possible. Also avoid saturated fats and trans fats as much as possible.
Your priority should be:
1. hit your TDEE, carbs, protein and fat
2. once able to do 1 for long period, then only think about the source of those 3
3. then you only think about, eh this is bad carb(sugar), let me swap it with better one(complex carb)
4. then u consider your fat source, fat is a big topic
5. then u dig deeper. Your micro-nutrition
6. then you will think twice before eating out because you know they use cheap ingredient, reuse oil for 100 times, maybe near to expired or already expired stuff

1 step at 1 time

This post has been edited by helven: Apr 3 2018, 06:11 PM

Deleted

This post has been edited by DeAct: Apr 9 2024, 11:47 PM

Nothing wrong with eating saturated fats. you don't have to avoid them. just eat in moderation.

For the suggestions, others had reasonable ones.

The most extreme meal, which is all those Youtuber ask the world to do


What we actually do

In moderation

This post has been edited by helven: Apr 3 2018, 06:36 PM

You don't need too much protein I think. Daily protein requirement for guys would be 50g which can easily be fulfilled by most Malaysian breakfast and lunch. You don't need to prepare your own food but you can't deny it's a lot more healthier since you know what you put in the cooking.

Personally, whenever I eat out I will take only half the rice, veges that fill most of the plate and for drinks I'll just choose plain water. It's a little hard to get used to but it's alright.

Do you have any health concern that you're trying to fix by through diet right now?

Want to reduce body fat without losing muscle too much.

That's the most unholy thing I've ever seen , where's the lettuce?!
On topic, I normally just stick with economy rice and horde all the diced chicken breast or slice ginger pork I could find, and with half bowl of rice.

If I really have to go with real Malaysia food (which I normally would on weekends), I'll just go with:
1. hokkien mee
2. laksa (because I said so)
3. pan mee
4. chicken rice (extra breeeast)

Deleted

This post has been edited by DeAct: Apr 9 2024, 11:47 PM

BRB. Having burgerlab tonight because I have 850kcal left.

Chap Fan is your best friend. Either you take Chicken cooked with clear sauce or you take fried chicken but you remove the fried bits (wasteful but thats the way it is). One serving of Vege and half portion of rice. If needed extra protein can get hard boiled eggs.
Another choice would be to go for Chicken Rice with breast meat and egg. Again Remove the skin.

One more important thing...keep the gravy low...cos its actually quite fattening.

This post has been edited by Zoopdiidoo: Apr 19 2018, 04:13 PM

Chicken rice. Double or triple the chicken

That's what I used to do

Mixed rice, select those mest without much fillings, avoid sausages and nuggets

However, if it fits your macros and calories, then just eat them mate

Keep track of your macros man. Always overestimate when eating outside.

Hi May I know what brand of whey doesn't contain sugar?

Thanks