diet plan for weight loss philippines


diet plan for weight loss philippines. Every day I see so many people who want to lose weight and out of them, a percentage achieve it. But I want those people whose dreams are still out of reach to know that you can achieve your dreams too. You just need the right plan. Here is an excellent diet plan for weight loss philippines guaranteed to help you achieve your goals!

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

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.

Weight Loss Diets

Our weight loss diets are a long-term management program created personally for each client by a team of weight-loss experts at Metro Manila. Dietitian and Nutritionist help you reshape your lifestyle!

Why you should consult weight loss specialist?

When it comes to weight loss, there’s no shortage of advice.

Magazines, books, and websites all promise that you’ll lose all the weight you want for good, using diets that eliminate fat or carbs or those that tout superfoods or special supplements.

With so many conflicting options, how do you know which approach might work for you? 

Our loss weight specialists can review your medical issues and provide professional guidance on a program for you!

What is the basis of our weight loss program?

Our weight loss program is based on four basic universal principles:


Our weight loss program doesn’t forbid certain foods or food groups but instead includes a variety of foods from all the major food groups. A healthy diet includes vegetables and fruits, whole grains, low-fat dairy products, lean protein sources, and nuts and seeds. A flexible plan allows an occasional, reasonable indulgence if you like. It should feature foods you can find in your local grocery store and that you enjoy eating. However, the plan should limit alcohol, sugary drinks, and high-sugar sweets because the calories in them don’t provide enough nutrients.


Our weight loss diet plan should include adequate nutrients and calories. Eating large quantities of certain foods, such as grapefruit or meat; drastically cutting calories; or eliminating entire food groups, such as carbs, can cause nutritional problems. Safe and healthy diets do not require excessive vitamins or supplements.


A weight loss diet should include foods you like, that you would enjoy eating for life — not ones you can tolerate over the course of the plan. If you don’t like the food on the program, if the program is overly restrictive or if it becomes boring, you probably won’t stick to it, so long-term weight loss is unlikely.


Any weight loss program should include physical activity. Exercise plus fewer calories can help give your weight loss a boost. Exercise also offers numerous health benefits, including countering the muscle mass loss that occurs with weight loss. And exercise is an important factor in maintaining weight loss.

Simple Weight Loss Tips For You

Dietitian and Nutritionist specialists have shared simple weight loss tips:

Eat a high protein breakfast

Choose weight-loss-friendly foods

Base your diet on whole foods

Avoid sugary drinks and fruit juice

Eat soluble fiber

Eat slowly

Drink water before meals

Drink coffee or tea

You May Choose

Our nutritionists will help you choose the appropriate plan, taking into account all the peculiarities.

1 week – Meal Plans

What if there was a step-by-step meal plan to guide you down your path to nutritious eating, complete with foods you actually want to enjoy? If that sounds enticing, you’re in luck because our registered dietitian create this 1800-calorie meal plan that does just that. It relies on real, wholesome foods to keep you full and satisfied. You’ll enjoy favorites like breakfast burritos, cheese and crackers, waffles, and chocolate, all while achieve your goals.

2 weeks – Meal Plans

We approach clean-eating sensibly. While all foods can be part of a healthy diet, sometimes you just need to hit reset and focus on eating more of the healthy foods you may be skimping on. With 14 days of wholesome meals and snacks, this easy-to-follow clean-eating meal plan is a great way get more of those good for you foods.

1 month – Meal Plans

A complete menu plan for a busy family for a full month! Our menu contains four full weeks with breakfast, lunch, dinner, and snacks – and also includes a shopping list and links to recipes. Made by our registered nutritionists and we tailor that plan to each person in particular.

Monthly follow up

Follow ups provide the support and accountability that is crucial to making significant and lasting changes. These are intended to provide accountability, nutrition education when necessary, work through barriers and refocus on nutritional healing.

Popular Weight Loss Diets Review

Our nutritionists will help you choose the appropriate plan, taking into account all the peculiarities.

The Paleo Diet

The Vegan Diet

Low-Carb Diets

The Dukan Diet

The Ultra-Low-Fat Diet

The Atkins Diet

The HCG Diet

The Zone Diet

Intermittent Fasting

Meal Plan for Muscle gaining and Weight loss

workout meal plan

When you attempt to build a muscle, what you do in the kitchen is important as well as what you perform at the gym which is having proper diet management. “The diet is 65% of what you need to get in shape,” says the Bodybuilding nutrition consultant Jim Juge. A meal plan for muscle gaining and weight loss includes full-day eating, what to eat, and what to avoid.

Smart Point to Grow Muscle

Building muscle requires an expansion in calories; that is, to put on weight, you should eat a bigger number of calories than you consume every day. But if you go overboard and eat too much, you’ll kick-start the fat-storing process. So the key is to eat sufficient to the point of working with the muscle-building process however not such a lot that you’ll add fat along with it.

Some Principles for muscle gaining and weight loss

  1. The strict mantra for achieving your goal.
  2. Eating at least 1.5 per gram protein of your body weight i.e. If someone weighs 80 kilograms then 120 grams of protein is essential.
  3. Consume less amount of carbohydrates to lose weight.
  4. Drink at least 4-5 liters of water daily.

Total Count of Meal Plan 

6 Meal plans from Day to Night

Meal 1 as before workout / pre-workout

 One cup of black coffee as you are up from the bed with two pieces of toasted wheat bread with protein peanut butter applied on it.

Meal totals: 244 Calories, 7 grams of protein approximate.

Meal 2 as after workout/breakfast

10 boiled eggs with 2 cheese cubes or slices. Also add 1 small apple (or switch out for 2 kiwis, 1 banana)

Don’t forget to have your whey protein shake after the workout.

Meal totals: 470 Calories, 80 grams of protein.

Meal 3 as Lunch

A bowl of any dal with 2 chapattis or Indian Bhakri and 50 grams of rice. Also, add diced tomato and cucumber.

Meal totals: 366 calories, Protein 17 grams

Meal 4 as Mid-noon 

Have a cup of green or lemon tea according to your choices.

Meal 5 as Evening Snack

Approx. 200 grams of boneless and skinless chicken breast with the second scoop of whey protein.

Meal totals: 313 calories, 84 grams of protein.

The second option for meal 5: 100 grams of boiled Paneer with Fresh juice (any fruit)

Meal totals:  343 calories, 15 grams of protein.

Meal 6 as Dinner

Add seafood or fish to the dinner with brown rice.

Also, add 2 tablespoons of Parmesan cheese.


Dinner could be the same followed as lunch for the pure veg option.

Meal totals: 366 calories, Protein 17 grams

Are supplements necessary?

“Supplements are never a substitute for a balanced, healthful diet,” says Dr. JoAnn Manson. Taking supplements can differ from person to person according to their needs and choices. Supplements mainly contain creatine monohydrate, beta-alanine, caffeine, and citrulline malate.

Which food items should be avoided?


Deep-fried products.

Deeply added sugars.

Which food items to be focused on?

Protein included items.

All dairy products.

Chicken breasts.

Almond seeds, walnut, chia seeds.

Some veggies like broccoli, cucumber, and mushrooms.

Benefits of Muscle Gaining

  1. Muscle helps you to control the body fat.
  2. Muscle makes your body in shape
  3. Muscle also supports your joints
  4. Muscle helps in managing blood sugar.
  5. Muscle supports your joints.
  6. Muscle builds strength and stamina.

According to the research, your meal plan is 65%, and the rest 35% is what you perform at the gym. You will only get the results when you have your meal plan from time to time and with no Cheat days.

Helpful Tips for Muscle Building

The most helpful tip is taking out all the junk food out from the diet. Junk food like oily foods, pizzas, burgers, sandwiches, etc. It is all about what to eat and what to avoid. Alcohol is the most dangerous thing for the muscle, as it helps in increasing body fat. Consistency is the key to success. “Say No to rest days and cheat days” should be the slogan for a bodybuilder.

Staying up with the program that is, the workout plan should be in a proper manner with the scheduled timetable.

Leave a Reply

Your email address will not be published. Required fields are marked *

TheSuperHealthyFood © Copyright 2022. All rights reserved.