If you are sick of food suggestions that include raw almonds and broccoli then you’ve come to the right place. As someone previously overweight who has tried every fad diet imaginable and has successfully lost 15 kilos through sustainable food substitutions, I got you covered. Here are the foods that actually helped me keep the weight off.
1. Replace instant noodles with konjac
This is probably the most underrated diet hack of all time but here’s what you need to do to get rid of those Mi Goreng and Shin Ramen cravings while staying satisified and satiated:
- Grab a packet of your favourite instant noodles
- Use the seasoning sachet that came with it
(Remove the noodle cake and save it for a hotpot night with friends and family) - Drain and rinse a bag of konjac (also known as shirataki) noodles and cook it with the instant noodle seasoning
- Add asian greens, veggies and protein of your choice +/- egg on top
- Enjoy!
2. Eat chicken to get your protein in and stay full
I’ve been substituting breakfast or lunch meals with airfried chicken pieces for a while now and it is the ultimate diet hack… I suggest using your favourite dry rub and airfrying your chicken to avoid the excess calories from cooking with oil. Chicken breast is the leanest high protein cut if you’re going for intense muscle building and weightloss but if you aren’t too pedantic, cooking a variety of chicken pieces e.g. thighs, drumsticks, will still help you feel full without becoming nauseated by the thought of eating chicken every day. A whole roast chicken from the deli section of your local supermarket only amounts to around 1200 calories and works well too if you feel like you’re so hungry you could eat a horse in one sitting. For an optimal protein and nutritional value verses calorie ratio you literally cannot go wrong with eating chicken.
3. Drink ACV water with cinnamon and tumeric
If you tend to reach for a second plate or get sugar cravings after a meal I will share with you my remedy to stop uneccessary eating:
Simply mix 1 tablespoon of apple cider vinegar in a 250ml glass of water and sprinkle in some cinnamon and tumeric spice. All three ingredients have proven health benefits and studies have shown they are effective appetite suppressants. Yeah, it might taste a bit sour and funny but it works. You can add alternative sweeteners such as stevia or monk fruit to make it more palatable (or just get used to it) ☺ Basically drink this after your meal so you can feel full and prevent overeating, alternatively you can drink some fibre which will work just as well.
Tip: drink it through a coffee-style cup or with a straw to help prevent enamel erosion from acid exposure to your teeth
4. Incorporate gentle fibre supplements
Fibre is proven to keep you full and help you stay regular. It is a real life hack and practically a natural and safe laxative when used properly. I suggest using a gentle fibre mix or psyillium husk on its own to mix with water. Here are some pointers:
- Follow the directions on the packet for your fibre supplement
- Generally you can take 1 tablespoon three times daily
- You can take it any time during the day such as before and after meals to help your body feel full
Personally I find that if I don’t drink enough water during the day, taking fibre supplements make me very bloated which is uncomfortable. To remedy this, I take 1-2 tablespoons at night mixed with a glass of water and follow it up with some more water afterwards. I find this helps me go to the bathroom the next morning and afterwards my tummy is nice and flat.
5. Apple slices with almond nut butter
Okay, this one was inspired by Tom Blyth’s diet during the filming of his role in The Hunger Games: The Ballad of Songbirds and Snakes. I am definitely not telling anyone to attempt a monodiet of apple slices and nut butter like the movie actor did, but I tried the meal out myself for breakfast and can confirm it’s very filling. Tastes pretty good too, and you can replace the almond butter with any sugar-free nut butter of your choice.
6. Eat Spicy and try Cool Mints
Based on the logic that it can take around 20 minutes for your body to register you are full after a meal due to the release of hunger-regulating hormone leptin – the slower you eat, the less calories you will consume (assuming you aren’t eating McDonalds) before feeling satiated while being able to fully enjoy your meal. Adding an element of spice such as cayenne pepper, chilli, black peppercorn, or hot sauce can assist you with this. Additionally, if you have the habit of constantly needing to chew on something or snack throughout the day, having some intense cool mints on hand can assist in managing cravings.
Honourable mentions:
- Black coffee
Caffeine is the main active ingredient in majority of diet supplements in the market for good reason; it is a big player in suppressesing appettite and supporting weightloss. To avoid sleepless nights and putting your caffeine tolerance out of wack; thereby increasing the likelihood of dependence, I personally recommend having only one cup of coffee in the morning and sipping it s-l-o-w-l-y for an extra energy boost. I definitely don’t recommend having 5-6 cups a day like I used to. - MEAT! PROTEIN!
Just. Anything with protein. Eat it slowly and you will get full and stave off food cravings. Combine it with some old-school weights at the gym and you will build muscle and get lean. Go for real meat and avoid the packaged ones that are full of nitrates because preservatives are no good for you, for example:- Chicken
- Beef
- Fish
- Tofu
- Eggs
- High protein yogurt
Other high protein sources you probably haven’t heard of:
- Stewed Beef tendon
When cooked and seasoned properly, tendon can taste and feel as indulgent as a high-fat cut of beef while having benefit of being low in fat and dense in protein content - Pickled Chicken feet
Pickled chicken feet can make a great low calorie, high protein snack that packs a load of flavour. I recommend following this recipe which uses lemongrass and kumquat marinade for some crunchy, tangy, springy chicken feet you’ll get addicted to.
The takeaway and mental hacks that work
Now that I’ve told you some food hacks that helped me keep the weight off long-term, I suggesting combining it with the lifestyle tips you can read in my follow-up article: 7 Pieces of Advice that Helped me Stay Skinny if Losing Weight is your Goal which includes some pointers that may seem controversial or aren’t mentioned elsewhere since I had to go through the process of figuring them out myself. Personally – I know that they actually work.
Disclaimer:
The information provided in this article is based on personal experiences and opinions. It is not a substitute for professional advice. Individual responses to dietary changes may vary, and readers are encouraged to consult with healthcare professionals before making significant changes to their diet or lifestyle. The author is not a certified nutritionist, and the article is intended to share insights rather than provide personalized guidance. The author disclaims any responsibility for adverse effects resulting from the use of the information. Readers should consider their health conditions and preferences and consult with professionals for personalized advice. This article is meant to inspire and share the author’s journey, not replace professional guidance. Readers assume full responsibility for their actions based on the information provided.
