Category Archives: Nutrition Fact & Myth

What IF I CAN'T TRACK WHEN I EAT OUTSIDE?

When it comes to mind about weight loss, many of us will be thinking of exercising and counting calories on the food that we eat. This can be achieved easily when you’re cooking at home, but what if you’re eating outside? In this article, we’ll be sharing with you some of the ways that you can track your calories easier while eating outside.

One of the easiest ways is to use the MyFitnessPal app from your mobile devices. You can download it on App Store if you’re using iPhone and Play Store if you are using an Android device.

You will need to register and key in your details such as height, weight, age, and etc. The main function of the MyFitnessPal app is to be able to track your calories while eating out. Here are some of the examples that you can find in MyFitnessPal.



When it comes to the question, Do I need to track my calories every day? It depends on your drive to achieve the fitness goal you desire, if you are disciplined enough, you will surely keep track of it, because it will be like a lifestyle thing for you, make it like a habit. Once you get used to it, it’ll be easier to track.

The main function of protein is to supply amino acids for the growth & maintenance of cells, and by eating a high protein-based diet, you will be able to burn some extra calories from digesting & metabolizing the foods that contain rich in protein. This is due to the Thermic Effect of Foods, whereby some foods, especially the ones that have higher protein content, takes a longer time to digest and break down to amino acids in our liver.

If fat loss is your main goal, you should be eating a higher base diet due to the fact that as your body weight and fat decrease due to insufficient calories, your body will tend to burn your muscle as fuel to stay alive. To avoid that from concurring, we need to have a proper amount of protein in our daily meals to minimize our body from cannibalizing muscles as fuel. This is because if we have more muscles in our bodies, we tend to burn extra calories.

So in conclusion, we need a proper amount of protein in our daily meals to ensure that we can maintain our muscles and also optimizing our calories burned by having a high amount of muscle mass.

 

When it comes to losing weight, the key point is to be in a calorie deficit. Desserts like cakes and ice cream tend to have a very dense calorie in them. So the question comes to this, do you really need to cut them off to lose weight?

Technically the answer is no because you still can have snacks and desserts and still be in a calorie deficit, as long as you are eating lesser calories than you burn, you will still lose weight, But there’s a catch, because the nature of snacks and desserts having high calories, you will have to limit your other food intake just to satisfy your sweet cravings.

So for example, 1 slice of cake is usually between 200-400 calories depending on the ingredients inside, while 1 bowl of rice is around 240 calories. The difference between the two is the volume of the food, which one of these two will make you full and last longer? You can easily eat 2000 calories worth of cakes to feel full while if you are eating white rice, 2 bowls, which will be approximately 480 calories will make you feel like you are force-feeding yourself.

So the key point is, you still can have some snacks, but make sure 80% of your calories are the ones that can make you feel full and satisfied.