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If you're looking to maintain a healthy body without spending money or going on a strict diet, there's actually a simple and effective way to do it. The question is: can you meet all these conditions at once? It might sound too good to be true, but let’s take a look at this 6-step approach to eating that helps you stay slim and healthy:
**One meal with one teaspoon of oil**
Only use cooking oil in one dish per meal. For example, if your main dish is a croquette, avoid adding oil-based sauces to side dishes like a vegetable salad. Instead, choose fresh vegetables. However, even when losing weight, a small amount of oil—like a teaspoon—is still necessary. Oil helps keep your stomach feeling full longer, reduces the urge for snacks, and improves the absorption of nutrients like carotene.
**Eat enough lean protein**
Make sure to include high-quality, low-calorie proteins in your meals, such as white fish, lean red meat, soy products, and dairy. A woman needs about 60 grams of protein daily. Protein isn't just for building muscle and blood—it's also essential for hormone production. Without enough protein, your health can suffer, and you may feel tired or unsatisfied quickly.
**One tablespoon of sugar per day**
While sugar and fat together can lead to serious health issues, a little sugar can be used to enhance flavor. Limit yourself to one tablespoon per day. Avoid sugary drinks and desserts made with refined sugar. If you crave something sweet, opt for healthier alternatives like fruit or fat-free pastries instead.
**Change your cooking methods**
Fried and oily foods are major contributors to weight gain. Although fried food is convenient and tasty, try using healthier methods like steaming, boiling, or roasting. Even the same food can have different calorie counts depending on how it's cooked. For instance, finely chopped ingredients absorb more oil during frying, increasing their calorie content. Adults should prioritize low-calorie cooking methods, especially when preparing meals for children.
**Drink boiled water**
Alcohol and sugary drinks are enemies of weight loss. Boiled water and tea are your best choices. Even 100% juice contains a lot of sugar, so it's better to drink water instead. Many people think that drinking doesn’t add calories, but alcoholic beverages are high in calories. For example, 100 ml of sake has around 198 kcal, and a glass of red wine has about 80 kcal.
**Control your staple intake**
Limit your rice to one bowl (about 110 grams) per meal, and bread to six slices. Use visual cues to help control portions—measure your rice before eating, and be mindful of pasta or noodle servings. This helps you stay on track without overeating.
By following these simple yet effective steps, you can enjoy delicious meals while maintaining a healthy lifestyle. It’s all about balance, smart choices, and making small, sustainable changes.