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Filipinos love to eat, especially sweet and oily food. However, it does not escape the majority that overeating can lead to weight gain. Fortunately, there is a Filipino workout meal plan that can you can take advantage of to slim down.
However, proper diet and exercise are still vital in shedding weight. Here is a short list of ingredients that will help you lose weight and which you can incorporate into your Filipino workout meal plan.
People think that spicy food only affects your taste buds. But the truth is capsaicin, the substance that causes that hot, burning sensation in peppers, can help burn body fat, too.
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But another good source of protein are green, leafy vegetables, such as spinach and kale, which are also packed with vitamins and minerals.
In the Philippines, there are a variety of local beans to choose from, making them versatile ingredients that are regularly used in Filipino workout meal plans.
But the most popular ones are black beans, red beans, and mongo beans. These are a great and inexpensive source of thiamin, potassium, phosphorus, magnesium, iron, folic acid, and soluble fiber.
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Beans are low in salt, low in fat, and have zero cholesterol. Consuming just half a cup of cooked beans every day can help regulate blood sugar levels and reduce your cholesterol levels.
Researchers at the University of California in Davis shared that beans can help increase the cholecystokinin levels present in the human body. This is a digestive hormone that naturally suppresses your appetite.
The National Health and Nutrition Examination Survey also showed that people who consume beans had a waist circumference 23% smaller than those who never ate beans.
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Eggs are a staple in Filipino workout meal plans. According to a study from the Journal of the American College of Nutrition, people who consume eggs for breakfast tend to consume fewer calories later in the day, and are more satisfied compared to those who ate high-carbohydrate meals.
A separate study also stated that protein from eggs can help prevent blood sugar surges. A large egg contains 6g of protein, is 75 calories, and contains 212mg of cholesterol.
If you want to boost your metabolism, salmon is highly recommended. This fish is rich in Omega-3 Fatty Acids, which is vital in combating metabolic diseases and obesity.
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It also contains iodine, the primary nutrient in making sure the thyroid functions normally. The thyroid plays a vital role in regulating your metabolism.
Chocolates are known to be sweet and lend the perfect sugary bite. But a better option is to choose dark chocolate which has a slightly bitter taste.
Dark chocolate is different from the types of foods mentioned earlier. It does not burn fat or increase the metabolic rate. However, it does effectively boost your energy. It also provides the body with magnesium that helps maintain nerve and muscle function.
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Aside from that, dark chocolate is also a great stress-reliever. It will help you feel livelier and more energetic when working out. That is why it is highly recommended to incorporate dark chocolate into your Filipino workout meal plan.
According to a study from the Journal of Nutrition Biochemistry, bananas – which contain flavonoid leucocyanidin – act as a natural antacid to the stomach.
Bananas not only make you feel full, they also protect you against aspirin-induced gastritis. In addition, bananas can help repair the damaged mucous membrane lining of the stomach.
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Since bananas are packed with potassium and tryptophan, they are good for the heart and help in improving one’s mood as well.
In order for your weight loss journey to be successful, simple things such as making the best ingredient choices can do wonders.
In addition to incorporating more exercise, put together a Filipino workout meal plan that works for your needs and your budget. And the aforementioned health-boosting ingredients are a great place to start.
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Bananas https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/ Accessed May 25, 2021 Beans, as a source of dietary fiber, increase cholecystokinin and apolipoprotein b48 response to test meals in men https://www.ncbi.nlm.nih.gov/pubmed/11340104 Accessed May 25, 2021 Eggs are perfect for breakfast https://fnri.dost.gov.ph/index.php/publications/writers-pool-corner/57-food-and-nutrition/212-egg-is-perfect-for-breakfast Accessed May 25, 2021 Health Benefits of Salmon https://www.ifis.org/blog/2012/food-science-and-technology/health-benefits-of-eating-salmon-part-one Five reasons why beans are magical after all https://www.allinahealth.org/healthysetgo/nourish/five-reasons-why-beans-are-magical-after-all Accessed May 25, 2021 This is a sample meal plan I made for a client who is a young professional working at a corporate office in Manila.
He has just started getting back to his workout routine but he finds it challenging to keep his energy levels up during his training sessions.
Based on our nutrition assessment, he was undereating. This is probably the reason why he doesn’t find consistency in his workouts because he often feels exhausted at work during his training days.
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If you noticed, food at lunch are also the same for dinner. This is because he can only find time to cook one dish a day as he is busy with work and commute. So in this meal plan, he only needs to cook one dish and have them for both lunch and dinner. He eats outside sometimes but still refers to the meal plan to guide him on what to order.
He was able to sustain his training during the entire program and was happy to tell me that he felt improvement in his training performance, felt more energized at work, and cooking once a day worked for him.
This meal plan was made for a generally healthy individual. If you have certain disease conditions or not aware of your current nutritional status, please consult a nutritionist-dietitian before following a certain dietary regimen.
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Please note that in a low calorie diet, micronutrients may be lacking. It may help if multivitamin supplements are taken while in this diet.
This meal plan was made for generally healthy individuals. If you have certain disease conditions or not aware of your current nutritional status, please consult a nutritionist-dietitian before following a certain dietary regimen.
It allows you to enjoy the health benefits of vegetarian diet but makes room for animal-based foods since these are good sources of protein, fat and micronutrients as well.
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In my opinion, it can be affordable for the typical Filipino budget. Prices of fruits and vegetables have significantly increased over the years and especially during the pandemic, and so are the prices of meats and fishes. If we lessen our budget for meats and increase our budget for plant-based foods, shifting to from meat-based diet to Flexitarian diet will NOT necessarily increase our food expenses.
Potatoes can be easily incorporated in a Flexitarian diet. Curries with Potatoes and Peas as main dish, Cheesy Potato Caldereta where a small amount of meat can be retained, Fries or Baked Potatoes can be eaten during snacks, and Hash Browns for breakfast. Aside from complex carbohydrates, potatoes are good sources of potassium, vitamin C and dietary fiber.
Plant-based foods can be good sources of protein. For example, a medium-sized potato contains about 3 grams of protein. 1 cup of rice contains about 4 grams of protein while vegetables contain about 2 grams of protein per cup. With proper meal planning, it is possible to get adequate protein when on a Flexitarian diet.
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Definitely! There are lots of plant-based options in the Filipino cuisine. I made a very Pinoy Flexitarian Diet and it was one of the easiest meal plan I made.
For people with obesity, diabetes, and other disease conditions, please consult a nutritionist-dietitian before following this diet so that you can be guided properly in terms of food quantity, balance and variety.
I didn’t have problems with overweight and obesity because my own struggle actually is in gaining weight. I have always been that “payat” girl in school. While our fat-phobic society favors the slim, I am fully aware of the disadvantages of being underweight and I have also felt the stigma and judgement towards people who are “payat”.
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While most of my clients want to lose weight, I also have clients who want to gain weight and I tell you, just as what I have experienced myself – gaining weight is not easy. Just like losing weight, gaining weight also needs a lot of work. Some people think it’s just about “eating more” but it’s more complicated than that.
I haven’t thought of creating a weight gain meal plan but then I get a lot of messages and comments from my Facebook page asking for a weight gain meal plan so here it is:
While it may be tempting to take the “easy” route to weight gain, that is, to eat high-calorie processed foods like pizza, fast foods, processed foods and
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