The biggest enemy of dieting isn't the dessert in front of you, but rather "hunger" that nags all day. Many try to diet by skipping meals or eating too little until dizzy, but the body can't endure it, leading to binge eating that causes more harm than good.
In fact, the key to sustainable weight loss is "eating to fullness but choosing the right foods." Thairath Online presents a list of 5 healthy menus that ensure you feel very full for a long time and have calories friendly to your waistline. What are they?
A lifesaver for those controlling their weight that’s easy to find and quick to prepare. The beauty of sukiyaki broth is that it offers a large portion from "napa cabbage and morning glory," which are high in fiber and help you feel full. Plus, the hot soup helps the body feel satiated faster.
A tip is to order sukiyaki in broth form instead of dry, and be careful with the dipping sauce. It is recommended to add only 1-2 tablespoons for flavor because sukiyaki sauce contains a lot of hidden sugar and sodium.
A true Thai superfood meal rich in nutrition. Two boiled eggs provide concentrated protein that helps keep you full for hours. Pair them with a variety of boiled vegetables rich in fiber, dipped in your favorite chili dip (such as Northern chili dip, shrimp paste chili dip, or spicy chili dip), and eat with about one serving of brown rice.
The tip is to avoid chili dips that use a lot of oil, like roasted chili paste or pork crackling chili dip, and instead focus on clean chili dips made primarily from spices and herbs.
A hot, soothing soup that is very filling and easy on the stomach. Egg tofu and lean minced pork provide easily digestible protein, while napa cabbage and celery add vitamins. One large bowl of this clear soup is very low in calories, especially when eaten with hot riceberry rice, ensuring fullness until dinner.
A strict rule for this dish is "order without fried garlic," since fried garlic in restaurants usually soaks up a lot of oil. Removing this saves a significant amount of calories.
On days you want Western-style food, white protein such as dory fish, sea bass, salmon, or grilled chicken breast is the best choice. Protein takes longer to digest, keeping you from feeling hungry between meals. Serve with a large bowl of salad greens.
Beware of the "salad dressing" trap: avoid creamy, high-calorie dressings. Instead, opt for clear Japanese sesame dressing, balsamic dressing, or squeeze lemon with salt and pepper for a tasty and lean option.
When dieting, the body often craves strong flavors. "Yum" (Thai spicy salad) is a great way to satisfy this. Glass noodles and mushrooms are low in calories. It's recommended to add lean proteins like shrimp, squid, or pure minced pork for a balanced meal.
Although low in calories, these salads often fail due to "sodium and sugar." It is advised to ask the vendor to "reduce sweetness, reduce salt, and no MSG," and try not to drink all the dressing to avoid water retention the next day.
Sometimes the body confuses "thirst" with "hunger." If you feel hungry between meals, try drinking a full glass of water first. You may find you aren't hungry, just dehydrated.