There’s a very simple formula for losing weight. The total number of calories you consume from eating must just be less than the total number of calories you burn living and exercise. However, the problem with this is you need to eat enough to feel full so you don’t eat too much. Therefore, there are two key things to focus on when deciding what to eat:
foods that have a low energy density (low on the energy density index)
foods that make you feel full longer (high on the satiety index)
To understand energy (calorie) density, look at the picture below. Both desserts have the same amount of energy (calories) but the one on the left is heavier and contains more mass (grams) which would make you feel full longer.
‘The other day I had an egg panini sandwich at a corner bakery (the place is actually called “Corner Bakery”).
The sandwich was so good, I just had to learn how to make it. Turns out it’s not hard at all and the results are delicious. Also, it turns out that eggs are super nutritious and high in satiety so you feel full longer. In other words, it’s great for helping you lose weight.
Buy steak meat (ribeye, new york,etc) (e.g. from Costco)
Measure the thickness of the meat, e.g. 1.25 inches thick
Preheat an indoor grill to the max temperature. I have the Hamilton Beach 25361 Electric Indoor Searing Grill. Choose the “sear” setting which is the max temperature.
Pat both sides of steak with paper towel to dry it as much as possible
Smear 1.5 tablespoons of olive oil or melted butter on both sides of meat
Put salt and pepper on both sides of meat (don’t be afraid to put more than you think – the thicker the meat, the more the salt and pepper)
Insert a cooking temperature probe through the side of the steak until the tip is at the center of the thickest part of the meat. My probe has a silicone cord so it can withstand high temperatures.
For a medium done steak, the internal temperature should be 135 degrees.
When preheating is done (green light turns on), put the meat on the grill, close lid, and grill for 7 minutes.
After 7 minutes, turn over on grill.
When the internal temperature reaches the desired temperature, e.g. 135 degree, the probe will beep. Turn off the grill, move the steak to a plate, cover it, and let it rest for 2 minutes. During these 2 minutes, the internal temperature will rise a few degrees, which is expected, and the steak will be juicier.
After eating lentil soup 4 -7 days a week for dinner, I have found that I’ve been able to easily lose weight without feeling deprived. The easiest and most lost term way to lose weight is by changing your diet, not exercising. Exercising is better for toning and strength and takes a lot of time. In order to effectively lose weight by changing your diet, the following conditions must be met:
you must enjoy the food you eat so you don’t feel deprived of eating food you like
you must feel full when you eat low-calorie food
the food must easy to prepare and cook
the food must be affordable
Fortunately, lentils will make you feel full, are very easy to prepare, and if prepared right, can taste very good, and are super cheap. Unlike other legumes like red beans, lentils do not need to be presoaked. I try to eat healthy during the week and use the weekends to eat whatever I want. For me, current food consumption for a typical weekday is
Breakfast (at home)
blueberry granola cereal with almond milk
bread with butter and chocolate sprinkles
pretty much whatever I feel like eating (burrito, pizza, kababs, sandwiches, chicken tikka masala, etc)
I came across this lentil soup one day and couldn’t believe how tasty it was. It’s very spicy, though, so unless you can handle hot and spicy food, you may want to skip this or exclude the 3 green chili peppers.
This recipe is for cooking in a pot. A similar recipe for cooking in a slow cooker is also available.
Most people think that to lose weight, you just need to consume less calories than what you use on a daily basis. Well, it turns out that that’s not enough and not true. Eating low calorie foods with high sugar content will still result in consuming more calories that what you think you’re consuming from reading the nutrition label because sugar, both the natural kind from fruits (glucose) and the other kind (fructose / high fructose corn syrup), will get converted to fat which will not only lead to obesity but also to many health problems. Unfortunately, most processed foods you can find all around you contain LOTS of sugar including hamburger buns, ketchup, barbecue sauce, and many other things that don’t taste very sweet. Carbohydrates / carbs (especially sugar) -> insulin -> fat! Continue reading Sugar: The Bitter Truth