Our aim of this diet is to reduce his intake on rice and noodles for dinner especially for a month. We do it together to see if any chances of achieving in our way, the Asian Keto Diet way. Because of his work nature and also the weather, his lunch is either a late or a quick one before his next appointment. But is that even a good reason to indulge for dinner? Actually yes because he can finally sit down in proper and have his meal for the night. Of course the consequences will be putting on weight easily right?
There is a saying that I always go by: 早餐吃的饱，午餐吃的好，晚餐吃的少. It is easier for me to follow through because I'm on a deskbound job unlike him.
Since his breakfast is usually taken care of by my bakes and bananas and lunch is a let loose, so the only meal that can be fixed: dinner. Probably on weekends, we can do it better than weekdays with homecooked or homemade meals.
What is Keto Diet?
- High in healthy fats, moderate in protein, low in carbohydrates diet;
- Idea of reduce carbohydrates or sugars intake by 30-50g per day;
- Then your body convert fats to ketones (a chemical that the liver produces when breaking down fats).
The Keto Diet Pyramid ratio:
- Up to 70% of daily calories from fats like fish, nuts etc;
- Up to 25% of calories from protein like fish, chicken, nuts, green leafy vegetables;
- Up to 5% of calories from carbohydrates like all types of berries, green leafy vegetables etc.
Complex Carbohydrates has longer chain of sugars than Simple Carbohydrates and won't raised blood sugar as quick so you won't feel hungry faster.
Some examples of Keto-friendly list of food:
- Fats: Avocados, Almonds, Pistachios.
- Proteins: Beef, Chicken, Seafood and Greens.
- Carbohydrates: Cabbage, broccoli, kale, lettuce etc (no long beans, peas, potato, corns).
Moderation is the key to a successful Keto Diet.
Our D (Diet) Plan
- Try our very best to cut: Rice, Noodles, Bread, Cakes, Sodas and etc in our diet;
- Add a Cheat Meal on one of the days to persevere through the one month;
- Asian way of Keto Diet, follow as much from Keto-friendly food list;
- Doesn't matter how it was made or cooked for takeout only so long under Keto-friendly food list;
- Try to catch up on this diet with homecooked meals;
- Exercise as usual: upper body exercises (for him), treadmill run (both), rope skipping (myself);
- Stay happy, have ample rest and drink lemon-infused water.
🛒Grocery Shopping
A look at my grocery shopping that cost me about $67 from supermarkets. Mister said Keto Diet is expensive but maybe I will do it less costly by going to traditional markets instead. And also will create my own Keto-friendly recipes. So difficult to find suitable Keto-friendly food out there. Don't tell me everyday salad! I will go insane. Wait for a separate post on the recipes and the way of having it.
What we gonna do with the above:
- 🥝Kiwi and 🫐blueberries: for daily fruit consumption;
- 🍋Lemons: for lemon-infused water;
- Nuts, Seaweed and 🍫Chocolates: for snacking;
- 🍅Cherry Tomatoes: to add into salad and snacking on its own;
- Tau Kwa: Pan fry with butter, or braised it with eggs for a meal;
- Salmon: Season with salt and pepper and pan fry or baked for a meal.
🥘Takeout / Eatout Meals
Honestly, our breakfast will be ruined for at least a week till we clear off those un-Keto food like bread, cakes and all. So I don't even want to mention but the following week will be good breakfast. Let's see how we fare for the first week of lunches and dinner in our own Asian way.
16 Aug 2021 - Lunch
How I fare: Fail half (Fish and Chips, $6.21)
- Fries and corns ❎
- Fish and broccoli ✅
How he fare: Fail.
- Noodles ❎
Comments: Totally not helping at all on the first day. Probably is just the beginning. Anyway, the batter for Fish and Chips wasn't fantastic. Ended up cutting it out and left with measly piece of fish.
16 Aug 2021 - Dinner for 2
How we fare: Fail half (3 meat combination 三拼 $9: Char Siew, Roasted Pork and Roasted Duck, Gado Gado $6.30)
- Steamed rice, potatoes, crackers and beans in Gado Gado ❎
- All the different meat ✅
- Cleared 5 leftover Siew Mai ❎
- Blueberries and kiwi ✅
Comments: Surprisingly, we didn't get hungry after that, especially him. The clearing of un-Ketonic food in progress.
17 Aug 2021 - Lunch
How I fare: Fail half (Laksa Yong Tau Foo Beehoon $5.60)
- Beehoon❎
- Tofus and Greens✅
- Hot chocolate at Starbucks ❎
How he fare: Fail.
- Nasi Lemak ❎
Comments: I can't help it because I'm hungry. And as always, his reasoning for his lunches is simply because his colleagues tabao-ed for him so he can't ask for too much.
17 Aug 2021 - Dinner for 2
How we fare: Fail half (Onion Omelette and Sweet and Sour Fish $6)
- Leftover Ah Boon Handmade Fishcakes ❎
- Onion Omelette ❎✅
- Sweet and Sour Fish ✅
- Blueberries and Kiwi ✅
Comments: Almost finish clearing leftovers so that it don't ruin our D Plan.
18 Aug 2021 - Lunch
How I fare: Pass (Fried Fish Soup without rice or noodles $7.50)
- Soup with vegetables ✅
- Fried fish ✅
- A cup of Earl Grey at Starbucks ✅
How he fare: Fail.
- Zhup Cai Png a.k.a Economical Rice ❎😔
Comments: I'm doing fine and loving the soup that is savoury. Suitable for rainy days.
18 Aug 2021 - Dinner for 2
How we fare: Fail half (Salmon $6.63, Vadai $2 for 3)
- Vadai ❎
- Salmon ✅
- Leftover 5 Wontons ❎
- Blueberries and Kiwi ✅
Comments: Regretted buying the Vadai but I'm just so afraid is not gonna be enough for him. And I'm right. Not enough.
19 Aug 2021 - Lunch
How I fare: Pass (Yong Tau Foo Soup without rice or noodles $4.14)
- Fishball and fried dumpling ❎
- Vegetables and tofu ✅
How he fare: Fail.
- Nasi Lemak ❎
Comments: Surprisingly the Yong Tau Foo Soup was good as recommended by my colleague. Imagine from food courts. Usually the soup is either tasteless or mediocre.
19 Aug 2021 - Dinner for 2
Met my friend for sushi dinner. So it is an individual dinner for us tonight.
How I fare: Pass. (Sushi dinner $12.50)
- 7 plates of food (a missing plate in the pic because it was Salmon, again) ✅
- Green Tea ✅
How he fare: Fail half. (Pork Loin Chop $16.29)
- Mashed Potatoes, Coleslaw and Oranges ❎
- Pork Chop ✅
- Mushroom Soup ✅❎
Comments: I'm so afraid (yet again) that he finds it boring to be on this diet so I have to change every now and then in order for him to continue. So instead I opt him a Mashed Potatoes. Guess what? He thought that the order was wrong which supposed to be mixed vegetable and coleslaw only. Well done! He is getting the hang of this diet slowly. And he loved the chops. Honestly, I'm not gonna waste the oranges because of the diet. Oranges are good source of Vitamin C. Anyway, shut up and eat.
20 Aug 2021 - Lunch
How I fare: Pass (Dumplings Soup $4.95)
- Soup with vegetables ✅
- Melaka Latte (Palm Sugar) ✅
How he fare: Fail Half.
- Yong Tau Foo Soup ✅
- Beehoon Mee ❎
Comments: The dumpling skin was so thick and the soup wasn't flavourful enough. Can be better but well I succeeded again. As for him, finally some changes though still noodles. Mark him half half. 👏
20 Aug 2021 - Dinner for 2
How we fare: Pass (Prime Strip Loin Steak and Grilled Fish $26.69)
- Coleslaw ❎
- Vegetables ✅
- Grilled Fish ✅
- Steak ✅
Comments: No other choice on the app to choose the side separately. Sad. Being stingy, I chose $0 like Coleslaw. But you can see how much of improvement here. He had blueberries and I had oranges ❎ for the day.
21 Aug 2021 - Lunch
How we fare: Fail half (Drumstick set and Squid head and meat $16.70)
- Curly Fries ❎
- Cheese Sausage ✅
- Drumstick ✅
- Squid Meat and Head ✅
Comments: Seafood and Chicken. How much can we fail right? Need to pump him on herbal tea to prevent heatiness. He wasn't pleased with the drumstick because it was so hard to bite on. The curly fries were soggy too. Well... what to do? And we forgo the dipping sauce.
21 Aug 2021 - Dinner
How we fare: Fail half (Family dinner)
- Corn ❎
- Soup ✅
- Mutton Rendang ✅
- Tofu ✅
- Sambal Prawns ✅
- Vegetables ✅
- Birthday Cakes ❎
- Grapes ❎
- Rice ❎
Comments: There was rice but I resisted despite my SIL asked me to have some, not the Mister which I have expected. But I'm proud of myself for the resistance. ✌ Because it was birthdays, so I couldn't turned down cakes. Haiz...
22 Aug 2021 - Brunch
How we fare: Pass (Our style of American Breakfast)
Comments: Finally we did it correctly this round. Really can do it better either I'm a full time housewife or pathetic weekends and public holidays. Takes a lot of discipline and determination. Guess what? We are off sodas for a week! Can you believe that?
22 Aug 2021 - Dinner
How we fare: Pass (卤味 Stew Pot)
Comments: I think we can pass for this because we got eggs, tau kwa and tau pok, fish maw too. Can lah... we survived without rice or noodles, which my friend said it was a waste. Nope. Not gonna waste. We have leftovers to cook our next meal.
1st Week Result
The reveal post of our final result will be in 3 weeks' time. Stay tune to see if we succeed in the Asian Keto Diet way. I do wish for a weight loss and him reducing his appetite for dinner. 💪💪💪
Cheers.
Disclaimer: If it works on us, may not work on you. Our so-called Asian Keto Diet is not those standard Keto Diet you find online. We are half following the standard and half our way.