Eat Clean?
How do I eat clean?
By finishing all the foods in plate so it will look clean?
No, mate. Eating clean is not about finishing all the food and so your plate looks clean.
It's all about eating the right food, with the right portion to get the right ideal weight and staying away from junk.
I have to admit, for a sugar junkie like me (what more as a desserts baker?), it's so hard to fight the temptation of eating desserts.
But do I have choice?
Yes I do.
How do I start with eating clean?
1) Eat only whole grains, lean protein, fresh fruits and veggies.
2) Count your calorie intake. I've been using this app called "My Fitness Pal" for more than a year now.
Key in every single food/drink you've consumed every day, no cheating.
To maintain my weight, I should not consume >1600 calorie per day.
To lose weight, my daily calorie intake should be <1300 calorie.
for an extreme weight loss, my food daily should contain only = 1056 calorie.
How to check yours?
Go to this website: Calorie Calculator
So, here's my 5 meals/day plan:
Breakfast:
2 white omelette with grind black pepper and oregano leaves (34 calorie)
1 toasted wholemeal bread with a dash of butter (40 calorie)
OR
2 toasted bread + peanut butter (100 calorie)
1 bottle of lemon + honey infused water (21 calorie from honey)
Total calorie = 95 - 120 calorie
Brunch:
1 Banana (90 calorie)
1/2 bowl of cereal/oats (150 calorie)
OR
1 Capathi/Tosai (90 calorie)
1 cup of coffee + milk + 1 teaspoon sugar (25 calorie)
Total calorie = 200 - 265 calorie
Lunch:
1 part Steam Chicken/Fish - breast part (as long as its not FRIED) (129 calorie)
1 bowl of veggies - can be kailan/kangkung/mixed veggies (100 calorie)
1 portion of Tofu (48 calorie)
2 tablespoon of brown rice (55 calorie)
OR
1 Sandwich - Whole Meal Bread + Salmon or Chicken + Veggies (300 calorie)
1 cup of fresh fruits (papaya/watermelon) (50 calorie)
Total calorie = 350 - 400 calorie
Snacks:
(this is the hardest, so tempting to get fried keropok lekor/pisang goreng and other fat snacks available at my office's cafe!)
1 cup of fruits (55 calorie)
1 serving of whole grains biscuits - Hobnobs Digestive/ Jacobs Wheatameal (74 calorie)
1 cup of green tea ( 0 calorie)
Total calorie = 100-130 calorie
Dinner:
1 Toasted wholemeal bread (40 calorie)
1 cup of fruits (55 calorie)
OR
1 bowl of chicken soup (80 calorie)
1 glass of low fat milk (100 calorie)
Total calorie = 100 - 180 calorie
Total calorie = 100 - 180 calorie
Total daily calorie intake: 1095 calorie
Tips:
- It is okay to have a cheat day once a week. Once a week, I go for my Sushi galore, I eat as mush Sashimi as I can, I eat my favorite Chicken Honey Chipotle at Chili's, I eat chocolates, I have my Starbucks Frap and I eat Nasi lemak Village Park and go for desserts with friends.
- I can't resist (and to be polite),the scrumptious and fattening food during meeting and family occasion.
- On vacation? have 1 cheat meal per day during your holiday.
- BUT, after having your cheat meal/cheat day, you must exercise to ensure you burn some fat from food consumed. e.g : Total calorie intake exceeded by 400 calorie, what you can do is to exercise (at least 40 minutes of brisk walking) to burn the fat, it helps to ease the guilt. :)
- I know it is quite difficult to get healthy food while dine outside (at work etc), try your best to eat least calorie food in every meal.
So, who's up for a slice of Red Velvet Cake?
