Fat Loss Diet That Works

Fruit and Vegetable Salad by Jenny Downing

This is the fat loss diet menu that I used to lose almost 10% of my body weight. It is a healthy, low fat diet plan with the objective of losing fat.

I hope my weight loss diet menu can help inspire you on your journey to fitness.

The Weight Loss Diet Menu

First of all, I have to let you know that this is not the fastest way to lose weight, although I would have to say it is one of the best diets for weight loss.

In my earlier post I told you about the 3 hour eating plan, which means I ate 5 meals a day, once every 3 hours. You may want to re-read that post to find out why eating every 3 hours can result in more fat loss compared to starving yourself.

I also have to be honest that I didn’t follow this menu religiously. Life would be too miserable. I’d say that I was careful with 80% of the food I ate. I recommend you allow yourself some room for the occasional indulgence, to avoid ‘burn out’ and depression.

Planning A Fat Loss Diet

When I started to plan what I wanted to eat, it was difficult for several reasons:

  1. I didn’t cook all my meals, so I had little control on the food that was served
  2. I had no idea where to find a fat loss diet plan that is relevant for Malaysians
  3. I had no idea about the calorie content of foods
  4. I had to spend extra time preparing food to bring to work for lunch or snacks.

I had to painstakingly compile a list of foods that I liked to eat, and didn’t derail my weight loss plan.

After a while, it became easier as my ‘database’ of foods grew. I didn’t have to count calories so much because I was able to estimate better.


I try to have breakfast as early as possible. Breakfast is an important meal because it gets our metabolism started.

I try to limit my breakfast to less than 300 calories .

My favorite breakfast foods are:

  1. 1 tub of low fat yogurt (100 – 150 calories depending on size)
  2. 2 slices of wholemeal bread with 1 slice of cheese (240 calories)
  3. 3 half boiled eggs, only 1 yolk eaten. 1 slice of wholemeal bread. (190 calories)
  4. 2 half boiled eggs, both yolk eaten (140 calories)
  5. A cup of green tea, or a cup of plain water, or Chinese tea
  6. 1 or 2 servings of fresh fruit (less than 200 calories)

Caffeine is not recommended if you’re trying to control eating, so I try to stay away from coffee and tea. Processed fruit juices are a bad choice because of the high sugar content.

You may want to try low fat milk (but I don’t like milk)

Morning/Afternoon Snack

I have a snack around 11am, which is roughly 3 hours after my breakfast. My afternoon snack is roughly 3 hours after lunch.

I try to keep snacks below 200 calories.

My favorite snacks are:

  1. 2 slices of wholemeal bread with light spread of low sugar peanut butter (240 calories)
  2. 1 or 2 servings of fresh fruit (less than 200 calories). I like apples, pears, plums, watermelon, papaya, and guava. I try to rotate a different fruit each week.
  3. 2 bananas (180 calories)
  4. 2 cups of lettuce with low fat salad dressing (140 calories)
  5. Small serving of unsalted, baked cashew or almond nuts (200 calories). The serving size is about the size of a golf ball.
  6. 1 tub of low fat yogurt (100 – 150 calories depending on size)

Any junk food or high sugar foods have to be avoided at all cost.


My lunch menu is rather limited, because there aren’t many choices near my work place. Sometimes I bring leftovers from dinner, or prepare a simple meal in the morning.

I try to limit my lunch to less than 500 calories.

The fastest way to go over 500 calories is taking too much rice, so I try to limit to 1 cup of rice.

I try to avoid fried and oily food, or at least limit the damage by reducing the portions.

  1. 1 cup of rice (210 calories)
  2. Chicken, skin not eaten (280 calories)
  3. 1 serving of fried vegetables (60 calories)
  4. 2 or 3 hard boiled eggs with wholemeal bread and lettuce (280 calories)
  5. 1 fried egg (180 calories)

I don’t take any sugared drinks, so I stick with iced water or cold Chinese tea.


Dinner is always a wonderful affair, because Poey Chin is such a great cook. I usually exercise after work, and only have dinner around 8pm.

Again, I try to limit my consumption of rice, sometimes having just half a cup of rice if I’ve had rice for lunch.

In a way it’s easier to control the food we have at dinner, because I can tell Poey Chin what I prefer not to eat.

Home cooked food is also healthier because we don’t use excessive oil or salt.

I try to limit my dinner to less than 500 calories, and I don’t really know how to count calories for home cooked Chinese food. I just estimate and keep the portions small.

My favourite dinner foods are:

  1. Braised/stewed/curry lean meat
  2. A bowl of soup
  3. Lots of vegetables
  4. Steamed egg or tofu
  5. Baked beans

Hidden Calories and Junk Food

You might imagine that you would feel hungry all the time when you follow a fat loss diet. But this is not true if you eat the right foods.

You will be surprised how full you can get with a few servings of fruit or vegetables (try eating two pears and see how full you get).

Choosing the right food will allow you to eat until you are full while keeping those calories down.

Eating junk food and calorie dense food will cause you to consume unnecessary calories that do nothing for your hunger. Even worse, you may start to have cravings for more.

Some of the food that I avoid are:

  1. Sugared drinks (including isotonic drinks)
  2. Potato chips and junk food
  3. Chocolate
  4. Chicken skin
  5. Fast food

Exercise and Diet

I have to really note that it would be twice as hard to lose weight if you just follow a fat loss diet without any exercise.

I don’t have to repeat the benefits of exercise for our bodies and health, but I just want to mention that it gets easier to avoid those tempting high calorie foods when you know you’re going to have to work hard to burn it off.

I’m Only Human

I’m not perfect, and don’t be surprised if you catch me at KFC or feasting at a roadside durian stall.

There’s nothing wrong with the occasional indulgence, but the key word here is occasional.

It’s fine if you want to have fried rice, pizza, chocolate or ice cream. Just keep the portion small, and make sure you reduce your calorie intake for the other meals.

Just a warning that high sugar, fried or high salt foods can be addictive so don’t indulge too often.

Weight Loss Needs a Lifestyle Change

Finally, I just want to share with you a concept I’ve read. Permanent weight loss requires you to change your habits and your lifestyle.

If you lose weight and go back to your old ways, sooner or later all the weight is going to come back.

It’s really difficult at first, but I promise you that it will become natural if you stick with it.

Actually you will come to the point where food cravings and hunger won’t have any power over you.

[tags]Fat Loss Diet[/tags]

Photo by: Jenny Downing / CC BY 2.0

4 thoughts on “Fat Loss Diet That Works”

  1. Hi, Adino,

    Happy Monday!

    It’s easy to replace coffee/tea if you like green tea. For me, I hate tea. No taste leh.

    I am an extreme coffee/teh tarik lover. Instead of staying away from it (which I used to try, but failed), I reduce the amount of it.

    I still have teh tarik three times a day, but hehehe, I sprinkle the teh tarik powder into my weight loss powder drink (chocolate flavor). This way, I still get to enjoy my favorite coffee/teh tarik taste while losing weight.

    Adino: Good Monday to you too. That’s a great idea, to mask the taste of weight loss powder with the flavour of teh tarik!

  2. wow, you are an expert on the calories

    Adino: No la haha. the information for calories can be found online

  3. Can u give me 7 days meal plan? Actually its for my son. He is 12 years old, height 5 feets 2 inch with 82kg weight. Scared to do exercise as he broke his leg last year. i really control the food but the weight keen increasing every inch he grow. The good thing my son never complain any food. He took vege even bitter one, love fruits and hate sugared drinks. Can u help me on the weekly meal plan?

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