5 Effective Diet Tips for Healthy Eating

Kali terakhir diperbaharui May 25, 2023 oleh Hariz Hafiz
5 Effective Diet Tips for Healthy Eating

There are various healthy eating diet tips available, some of which involve feeling hungry, while others don’t require you to go hungry at all. Although some people adopt diet tips to maintain a healthy lifestyle, the majority of individuals follow diet tips to lose weight. As for us, we are here to provide guidance regardless of your objective. It’s important to note that a diet doesn’t necessarily mean you have to feel hungry all the time.

Proper Dieting without Restricting Yourself

Actually, if you know the right principles and dieting tips, you can still lose weight without having to tightly restrict your stomach. We understand that sticking to a diet isn’t easy. It requires high commitment and discipline.

Moreover, with the delicious variety of Malaysian cuisine, resisting food temptations can be challenging. Here are some diet tips that can help you without feeling hungry.

Avoid Going to the Kitchen at Night

Some people can’t part ways with snacks. They always want something to munch on, especially at night. It could be hot tea with biscuits, keropok (crackers), or chocolate.

If you want to lose weight, you need to break this habit of late-night snacking immediately. Turn off the kitchen lights at night and go to bed earlier.

If you’re truly hungry at night, drink plenty of plain water. Drinking water can help you feel full without adding any extra calories.

Increase Vegetable and Fruit Consumption

If you haven’t been eating enough vegetables, now is the time to increase your intake of vegetables and fruits. Choose easily digestible and low-calorie options.

Some examples of low-calorie fruits and vegetables include apples, watermelons, cauliflower, and broccoli. Diversify your meals by incorporating different vegetables and fruits every day.

For instance, you can make vegetable soup, salads, and fruit salads as part of your meals.

Don’t Skip Breakfast

Breakfast is the most important meal of the day. However, many people tend to skip breakfast, right? Breakfast is crucial because it provides energy after a period of fasting during sleep.

Furthermore, if you skip breakfast, you’re more likely to consume more food during subsequent meals. This increased intake will lead to a higher daily calorie intake.

Therefore, regardless of whether you feel hungry or not, make it a daily habit to have breakfast without fail.

Choose Whole Grains

One of the most effective ways to lose weight without dieting is by consuming whole grains. Do you usually eat plain white bread? Switch to whole-grain bread. Do you consume sugary breakfast cereals? Opt for whole-grain cereals or oats instead.

The same goes for other foods such as biscuits, pasta, and rice. Choose whole-grain options that are healthier. Additionally, foods like oats are beneficial for heart health.

Walk 10,000 Steps a Day and Exercise

Did you know that simply walking can help you lose weight? To burn the calories you consume, increase your daily walking.

The recommended approach is to aim for 10,000 steps a day. Approximately, 10,000 steps are equivalent to 8 kilometers or 1 hour and 40 minutes of walking.

You don’t have to complete 10,000 steps all at once because it can be exhausting. You can gradually increase your steps throughout the day. The key is to incorporate more walking into your daily routine.

Healthy Eating: 4 Delicious Diet Recipes to Try

Many people have the perception that diet menus are tasteless and boring. However, if you can calculate your calories wisely and are diligent, you can enjoy a variety of delicious foods without feeling envious of others’ meals.

1. Aglio Olio

Ingredients for pumpkin noodles aglio olio:

  • Fatboi pumpkin noodles (25 sticks)
  • Garlic (5 cloves: 22 kcal)
  • Olive oil (5ml: 41 kcal)

Preparation method:

  • Sauté the garlic until fragrant;
  • Add the boiled noodles and add a little of the boiling water to prevent dryness;
  • Add parsley, chili flakes, salt, and mix until well combined.

2. Chicken Chop

Ingredients for the chicken chop:

  • Chicken breast (100g: 165 kcal)
  • Bread crumbs (15g: 54 kcal)
  • Olive oil spray

Preparation method:

  • Flatten the chicken breast by pounding it, then coat it with breadcrumbs while the chicken is still moist;
  • Place it in an air fryer and spray a little olive oil at 180°C.

3. Honey Grilled Chicken Satay

Ingredients for honey-grilled chicken satay (ground ingredients):

  • Garlic – 2 cloves
  • 1/2 large onion
  • Ginger – 1/2 inch
  • Lemongrass – 1 stalk
  • Cumin – 1/2 tsp
  • Fennel seeds – 1/2 tsp
  • Turmeric – 1/2 tsp
  • Coriander – 1/2 tsp
  • Pure honey – 1 tbsp
  • Salt to taste

Preparation method:

  • Cut the chicken into cubes according to your preference and mix it with all the ground ingredients mentioned above.
  • Marinate for an hour for better flavor.
  • Skewer the chicken and place it in an air fryer at 180°C for 20 minutes.
  • Before flipping, brush a little honey to keep it moist.

4. Grilled Pomfret Fish

Required ingredients:

  • 3 cloves of garlic*
  • 1/2 large onion*
  • 1/2 inch ginger*
  • 10 dried chilies*
  • A few sprigs of laksa leaves*
  • 1 turmeric leaf*
  • 1 kaffir lime leaf*
  • Pure honey – 13g
  • Tamarind – 5g
  • Kaffir lime juice
  • Oil

Preparation method:

  • Grind all the ingredients marked with an asterisk (*) with a little water.
  • Sauté the ground ingredients with tamarind until thick and dark.
  • Squeeze a little lime juice and add a little honey. Add salt if needed.
  • Coat the fish with the mixture and prepare it for grilling. You can wrap it in banana leaves.

5. Tempeh Nachos


  • Gardenia Wrap (Wholemeal): 162 Kcal
  • Tempeh (55g): 106 Kcal
  • Shredded Cheddar Cheese (15g): 53 Kcal
  • Onion (27g): 11 Kcal
  • Garlic (2 Cloves): 9 Kcal
  • Tomato Paste (15g): 4 Kcal
  • Medium Tomato: 22 Kcal
  • Capsicums (32g): 9 Kcal
  • Carrot (50g): 17 Kcal
  • Olive Oil (5ml): 41 Kcal


  • Cut the wrap into small triangles and put them in an air fryer or on a pan to make them crispy.
  • Sauté the onions and garlic with oil.
  • Add the ground tempeh or any other protein.
  • Add a little tomato paste.
  • Add a small amount of water to prevent it from becoming too thick and dry.
  • Add the chopped tomatoes, bell peppers (except finely chopped carrots), and salt/mushroom seasoning.
  • Arrange everything, sprinkle a moderate amount of cheese, and put it in the air fryer until the cheese melts.

There are no more excuses for finding diet food boring and tasteless. All the shared recipes look delicious and tempting!

diet tips

Taking Weight Loss Pills for Quick Weight Loss, Is It Safe?

Many people are looking for an easy and quick way to lose weight, which is why some are willing to take weight loss pills. One of the pills commonly used is Phentermine. This pill is claimed to help in rapid weight loss.

However, how safe are these weight loss pills? Before discussing that, let’s understand what Phentermine is. The popular pills in the market are a type of diet pill that should only be used under the supervision of a doctor.

What are the Side Effects of Phentermine Pills?

These pills work by reducing appetite and aiding in weight loss. However, they are only prescribed to those who truly need them.

Sleep Disturbances and Increased Alertness

Phentermine contains a chemical called “phentermine” that stimulates the brain, resulting in reactions such as sleep disturbances and difficulty achieving restful sleep.

Increased Heart Rate

The impact of these pills on the heart is that it causes the heart to beat faster than normal. Prolonged use can lead to elevated blood pressure levels. As a result, individuals may experience chest pain due to the heart working more actively.


These pills reduce the desire to eat, thereby decreasing fiber intake in the body. If this continues, individuals may experience problems with bowel movements due to the low fiber content.

Who Should Avoid Taking These Pills?

Although these pills help many individuals lose weight, certain groups are advised to avoid them. This is because they may already have chronic health conditions.

If these pills are taken, they can lead to unwanted health problems, and if used continuously, they can be life-threatening. The following groups of people should not take these pills:

  • Individuals with high blood pressure
  • Those with heart problems such as heart valve issues
  • Blocked blood vessels
  • Symptoms of hyperthyroidism
  • Glaucoma
  • Pregnant women
  • Those with psychiatric disorders, including anorexia and depression

In reality, there is no excuse for not losing weight. Diet tips don’t necessarily mean starving yourself. All you need is determination and effort to lose weight.

Remember, weight loss is not just about being thin; it’s about leading a healthier life! That’s the information shared by Qoala. Need to renew your car’s road tax and car insurance? Just use Qoala!

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