Top 7 Ingredients to Cook with for Weight Loss

Medically reviewed by Mike Kenneth Go Doratan, MD · General Surgery · The Medical City Ortigas

Written by Ruby Anne Hornillos · Updated Nov 08, 2022

    Top 7 Ingredients to Cook with for Weight Loss

    Filipinos love to eat, especially sweet and oily food. However, it does not escape the majority that overeating can lead to weight gain. Fortunately, there is a Filipino workout meal plan that can you can take advantage of to slim down.

    There are lots of foods available in the Philippine market that improve digestion and hasten metabolism, which promote weight loss.

    However, proper diet and exercise are still vital in shedding weight. Here is a short list of ingredients that will help you lose weight and which you can incorporate into your Filipino workout meal plan.

    Ingredient Ideas for your Filipino Workout Meal Plan

    filipino workout meal plan eggs and salmon with bagel

    1. Chili Pepper

    People think that spicy food only affects your taste buds. But the truth is capsaicin, the substance that causes that hot, burning sensation in peppers, can help burn body fat, too.

    2. Leafy greens

    Most people who want to lose weight go for protein-rich foods such as chicken and beef.

    But another good source of protein are green, leafy vegetables, such as spinach and kale, which are also packed with vitamins and minerals.

    Protein helps you feel full for longer, which can also help keep unhealthy cravings at bay.

    3. Beans

    In the Philippines, there are a variety of local beans to choose from, making them versatile ingredients that are regularly used in Filipino workout meal plans.

    But the most popular ones are black beans, red beans, and mongo beans. These are a great and inexpensive source of thiamin, potassium, phosphorus, magnesium, iron, folic acid, and soluble fiber.

    Beans are low in salt, low in fat, and have zero cholesterol. Consuming just half a cup of cooked beans every day can help regulate blood sugar levels and reduce your cholesterol levels.

    Researchers at the University of California in Davis shared that beans can help increase the cholecystokinin levels present in the human body. This is a digestive hormone that naturally suppresses your appetite.

    The National Health and Nutrition Examination Survey also showed that people who consume beans had a waist circumference 23% smaller than those who never ate beans.

    4. Eggs

    Eggs are a staple in Filipino workout meal plans. According to a study from the Journal of the American College of Nutrition, people who consume eggs for breakfast tend to consume fewer calories later in the day, and are more satisfied compared to those who ate high-carbohydrate meals.

    A separate study also stated that protein from eggs can help prevent blood sugar surges. A large egg contains 6g of protein, is 75 calories, and contains 212mg of cholesterol.

    The American Heart Association suggests that healthy people can consume up to 1 egg per day.

    5. Salmon

    If you want to boost your metabolism, salmon is highly recommended. This fish is rich in Omega-3 Fatty Acids, which is vital in combating metabolic diseases and obesity.

    It also contains iodine, the primary nutrient in making sure the thyroid functions normally. The thyroid plays a vital role in regulating your metabolism.

    6. Dark chocolate

    Chocolates are known to be sweet and lend the perfect sugary bite. But a better option is to choose dark chocolate which has a slightly bitter taste.

    Dark chocolate is different from the types of foods mentioned earlier. It does not burn fat or increase the metabolic rate. However, it does effectively boost your energy. It also provides the body with magnesium that helps maintain nerve and muscle function.

    Aside from that, dark chocolate is also a great stress-reliever. It will help you feel livelier and more energetic when working out. That is why it is highly recommended to incorporate dark chocolate into your Filipino workout meal plan.

    7. Bananas

    Bananas are also a famous diet food in the Philippines.

    Many successful weight loss stories have shown how the banana is effective in Filipino workout meal plans.

    According to a study from the Journal of Nutrition Biochemistry, bananas – which contain flavonoid leucocyanidin – act as a natural antacid to the stomach.

    Bananas not only make you feel full, they also protect you against aspirin-induced gastritis. In addition, bananas can help repair the damaged mucous membrane lining of the stomach.

    Since bananas are packed with potassium and tryptophan, they are good for the heart and help in improving one’s mood as well.

    However, it is best to eat bananas in moderation, especially if you are diabetic. Avoid overripe, sweet ones.

    In order for your weight loss journey to be successful, simple things such as making the best ingredient choices can do wonders.

    In addition to incorporating more exercise, put together a Filipino workout meal plan that works for your needs and your budget. And the aforementioned health-boosting ingredients are a great place to start.

    Hello Health Group does not provide medical advice, diagnosis or treatment.

    Medically reviewed by

    Mike Kenneth Go Doratan, MD

    General Surgery · The Medical City Ortigas

    Written by Ruby Anne Hornillos · Updated Nov 08, 2022