I decided to go on a weight-loss journey.
It started as a trial of NOVI Health’s programme, a weight management and diabetes clinic I recently joined. The most basic of plans is “Optimum” where patients bring down their weight by monitoring their diet, caloric restrictions, and exercise with the assistance of a health coach. After two and a half months, I have managed to lose nine kilograms (from 79 to 70) so I can confidently say that the plan works. I am no dietician so do take everything with a pinch of salt and I highly recommend doing your own research.
While it worked for me, it is certainly not a comfortable journey. My diet plan was simple, to restrict my calorie intake in a day to 1,500 kcals and ensure I have at least 100g of protein. As I logged my meals and went about my diet, I became aware of a few things.
Choosing low-calorie, high-protein options while on a budget
Before I embarked on this journey, I thought I made reasonable health-conscious decisions when I grabbed lunch. Lontong is full of vegetables after all. Only after checking the actual caloric count of all of the dishes available did I find out how many calories it holds. A bowl of Lontong will set you back close to 800kcals, which is more than half of my daily cap.
Generally, three main dishes such as a bowl of wanton noodles or Yong Tau Foo will have you just under 1500kcal. Unfortunately, I ran into the issue where I was not hitting the 100g of protein a day. At one point I bought out all the single-serve packets of soybean milk (no sugar added) in my neighbourhood just to increase my protein intake.
The most efficient way is to order individual components so I can maximise the amount of protein and fibre in my meal and being able to avoid carbohydrates wherever possible. The two dishes I had the most in my neighbourhood?
- Ordering a Chicken rice set with a braised egg, and without rice ($5.50).
- Picking up a range of vegetables and meat at the Mala Xiang Guo stall and ask for it to be 清炒 (light stir fry) ($5-9).
Both options should have less than 400 kcals and provide an ample amount of protein for a meal. Of course, preparing the meal yourself or ordering a salad will work as well. It is a common sight to see a good percentage of my colleagues from different teams queuing up at the same stall in town for the most affordable salad option.
While you have the greatest control over your diet if you cook your meals, eating out is so much more convenient. On the other end of the spectrum, ordering a salad is a healthy and convenient option, but they tend to be expensive, especially around town. Salad chains or poke bowls tend to start from $7 with more premium options at $15 a serving.
Breakfast is the hardest meal of the day
Finding a low-calorie/sugar option before work is a challenge. Most stalls are not open before 10 am so choices are limited to begin with. Upon doing my research, I found out that even across cuisines, it is hard to find something that is low in fat/sugar and high in protein.
The Singaporean classic is a fairly good choice, with toast, soft-boiled eggs, and a few tweaks. For the toast, the sweet kaya spread can be replaced with a more protein-rich peanut butter, and using wholemeal bread where possible. More often than not, I would just skip breakfast and have an early lunch. Alternative options would be overnight oats or Greek yoghurt with fruits thrown in.
When I walked through hawker centres in my morning coffee run (Kopi o Kosong peng, despite the name of this blog), I became curious as to what people would grab for breakfast. The most common option seems to be that of buns. As someone looking to cut down on carbs, that is hardly an option for me even if I were to go for the healthier options such as a wholemeal bun with a tuna filling. I have to admit that the bun is such a convenient choice, you can pick one up from the number of bakeries around train stations and they keep well. If you are feeling peckish, you can even eat them on the go.
You do not have to be so strict on yourself
Even after sneaking in the occasional fried chicken dinner, I could see my weight steadily decline week after week. Life would be miserable if I were to put myself on a strict diet of just chicken and beansprouts. At the end of the day, the best diet is one you can sustain. That and finding the most efficient way to enjoy meals while on a caloric deficit. Things like cutting out rice while enjoying a freshly fried plate of Karaage (in moderation).
The first two weeks into the diet were absolutely horrible. I was perpetually tired and craving everything. I caved in and got myself an onigiri from the nearby 7-11 and the first bite was sweet ambrosia. Surprisingly, the next few weeks were quite tolerable. My energy levels seemed more stable and I could focus more on my work. I was not craving food every waking hour and now I feel nauseous pigging out on fried food or stuffing myself.
Your weight will go back up at times. A few too many cheat days in a row or other factors out of your control can result in a few kgs added. Do not be disheartened and stick to your diet. It will eventually go back down. While I lost 8 kgs in total, the last 2 kgs took a whole month.
While I have hit my weight goals, I am now aiming to gain back some of the weight I have just lost. The main difference is to gain it back as muscle. Gaining muscle is more than bulking up and having a nice physique. Muscles burn more energy compared to fat, so you get to eat more after you gain muscle mass.
Sadly, that means I actually have to exercise. This next challenge is not one I am looking forward to.