Written with AI assistance from the source video. The video is the authority.
Log in to leave a comment
No posts yet
The biggest reason diet management falls apart is not a lack of willpower. It's because there are no means to control carbohydrates and sugars at restaurants around the office. If you order a regular meal set or stew at an ordinary Korean restaurant, a single bowl of white rice alone introduces 70 grams of carbohydrates into your body. It's a structure where blood sugar spikes and body fat accumulates.
If your only nearby options are Korean restaurants, skip the bowl of rice entirely or only take half. Eat the tofu or rolled omelet in the stew first, and eat the spicy stir-fried pork mainly focusing on meat with less sauce. With just this simple action, carbohydrates drop below 30 grams and protein is filled close to 30 grams.
In commercial areas where it's hard to find a salad shop, snack bars and fast-food joints are alternatives. At snack bars, choose keto gimbap, which replaces rice with egg garnish instead of regular gimbap. Carbohydrates decrease and protein exceeds 20 grams. At fast-food restaurants, discard one side of the burger bun and double the protein patties.
When picking up a convenience store lunch box, look at the nutritional information table on the back for just 3 seconds. Only put products in your shopping basket where sugar is under 5 grams, protein is over 20 grams, and saturated fat does not exceed 30 percent of the recommended daily value.
During the week when overtime and company dinners are frequent, you need the skill of recombining menus. If it's a company dinner at a barbecue restaurant, put pork shoulder or front leg meat on the grill instead of pork belly. Pork belly is 460 calories per 100 grams, but pork shoulder can be kept around the 180-calorie mark. For beef, you should also choose rump or hanging tender instead of heavily marbled cuts to reduce fat intake.
When eating meat, overlap two pieces of ssam vegetables to slow down fat absorption. It's better to dip it in salt orwasabi instead of ssamjang. Establish a justification in advance not to drink alcohol at company dinners. If you receive the first glass lightly and pour zero cola into your personal glass, you can endure it without minding people around you. At a raw fish restaurant, avoid corn cheese and spicy fish stew handmade noodles, and focus mainly on white-flesh fish. If you were dragged into a Chinese restaurant, stay away from sweet and sour pork and choose yangjangpi, which centers on vegetables and seafood.
When hunger strikes late at night during overtime, head to the convenience store. Drinking two Gamdongran (soft-boiled eggs) or a protein drink fills 20 grams of protein with almost no sugar intake. A pack of nuts calms down the binge-eating urge that flares up because of the cortisol hormone.
You have to admit the fact that you don't have energy left to cook after getting off work. Spend 1 hour on Sunday evening to make lunch boxes all at once to eat from Monday to Friday.
For the first 10 minutes, put multi-grain rice in the rice cooker and preheat the air fryer to 180 degrees. For the next 20 minutes, sprinkle olive oil and salt on chicken breast or pork tenderloin and put them in the air fryer. Meanwhile, steam broccoli in a steamer, and for the final 15 minutes, divide carbohydrates, protein, and vegetables in a fixed ratio into five meal prep containers.
Procure food ingredients according to your budget. If you have a budget-friendly budget of around 30,000 won per week, buy 2 kilograms of frozen chicken breast, two flats of eggs, and konjac brown rice in bulk to noticeably reduce monthly food expenses. If it's around 50,000 won per week, mix beef rump and fresh salmon to change the protein composition. Use heat-resistant glass products or BPA-Free airtight containers that do not release environmental hormones for the containers.
Put the portions to be eaten from Monday to Wednesday in the refrigerator, and freeze the portions for Thursday and Friday in the freezer. The night before eating, move them to the refrigerator to thaw, and then heat them in the microwave for more than 2 minutes, and you're done.
It is difficult to maintain a diet perfectly while living a social life. You just need to accompany company dinners, eat only half a bowl of rice, and move your chopsticks focusing on the solid ingredients. You can achieve your nutritional goals without acting overly fussy.
If you exceeded calories because of a company dinner, slightly reduce your meal portions or increase your activity level over the remaining three days to meet the weekly total. Maintain your protein intake so it doesn't drop below 1.2 grams per kilogram of body weight. It is the minimum defensive line to prevent muscle loss.
The scale's readings fluctuate every day. Instead, measure and record your waist circumference with a tape measure every Sunday morning on an empty stomach. As long as the fit of your pants wrapping around your waist and the waist circumference figure steadily trend downward, your body fat is burning in the right direction.
