Slide

The Life Diet and The Shopping List

yes i drew that. forgive me.

People ask me all the time to give them the ultimate supermarket Shopping List, to know what they should be buying every week for healthy food preparation and consumption at home. To be quite honest, that is an impossible request since I cannot tailor make a shopping list if I don’t know anything about you. After thinking about it I realised that the best way to go about it is to give you a list of items you should have in your pantry at home or buy from time to time, as these help with weight loss, overall proper and balanced nutrition and can be prepared in various ways. This is knowledge that can also be helpful when you can’t eat at home and have to choose the healthiest thing on a menu, just by knowing what ingredients are being served to you and the way they are being prepared (it goes without saying if you are truly trying to cut weight that you will stay away from everything fried, too starchy and sweetened – that simple). Remember fresh ingredients always have great health and nutritional benefits; however these can quickly be ruined by fatty cooking techniques, sauces, sugars and additives.

The second thing people ask me is what diet I follow? Well, after years of shifting my weight around and finally finding a formula that works for me, I’ve developed a set of guidelines, which I am aware of. This list of rules have become almost like second nature to me where I don’t even have to think about them anymore; it’s just the way I live now. Of course I stray from time to time, and that’s all part of being human. I’m lucky that I’ve reached my health, fitness and physical goals that I have a little leeway to cheat here and there. My advice to you is to be strict with yourself until you are happy with your appearance, feel healthier and have more energy. When you reach that point (it won’t take as long as you think), ease up, keep the rules in the back of your mind, enjoy life and maintain balance. So instead of fad diets, crash eating methods and torture programs, make the way you eat a way of life. Choose the Life Diet.

Click more for both lists

 The Life Diet Rules


1 Always ask for salad dressings on the side (Olive oil and vingar is your best bet)
2 Beware of Sugar, its everywhere
3 Brush your teeth right after dinner
4 Butter over Margarine
5 Carbs arent just necessarily Rice, Breads and Pasta. Carbs can come from veggies and fruits too.
6 Chew your food
7 Dessert should be a treat not an everyday need
8 Don’t believe Fad Diets. Of course a diet is going to work if you starve yourself like they try to make you. Once you’re off it, you’ll gain it back.
9 Don’t overeat after working out
10 Drink 2 glasses of water before eating
11 Drink water while eating
12 Eat a variety of colourful veggies and fruits
13 Eat a vegetable and/or fruit with each meal.
14 Eat breakfast
15 Eat what you require. You should be able to see the difference between what you eat on a workout day and what you eat on a rest day. If the intake is the same you are eating too much.
16 Exercise 5 to 7 times a week. Some people react better to cardio, others to weights, others to sports. Always experiment and vary.
17 First thing to do after you get up in the morning is drink a glass of water
18 Get most of your carb needs from fruit and veggies, this applies to athletes as well.
19 Have 1 cheat meal/day a week and stick to it
20 If you arent sweating or hurting a little, you are not excercising
21 Include protein with each meal
22 Just stick to water, coffee and tea. Nothing Added.
23 Learn to read labels (important to keep an eye out for Portion Size, Sugar count sometimes disguised as Carbohydrates only, Ingredient List)
24 Limit your alcohol consumption
25 Meat over Sweets
26 No time to workout? Do 3 sets of 20 pushups, 20 burpees, 20 squats
27 Plan, Plan, Plan, all your meals as much as possible, so that you eliminate impulse and binge eating.
28 Say no to anything with added sugar (yes honey, agave, maple syrup, …, are all sugars)
29 Say no to fried food
30 Simple Portion Hierarchy Veggies>Protein>Grains.
31 Take Important Supplements: Fish Oils, Vitamins C, B, D, Zinc, Iron (if needed), Calcium, Magnesium.. These are all available from NOW FOODS in Watsons, great, fresh and quality supplements.
32 There is no such thing as targeted weight loss, workout your whole body
33 Time your food and have it compliment your workouts. Take a nutritous shake 30mins after. Eat a meal 1 hr 1/2 after.
34 Try not to eat fruits at night (too much sugar content to process in your sleep, you don’t need the carbs to sleep)
35 Wake up earlier, sleep earlier
36 When and if you need strachy carbs, go for whole grain, low GI and high fiber.
37 When eating out Always order protein with veggies
38 Workout in the morning (or at night, or both)
39 Sauces hide things
40 Ingredients are inherently healthy, so be careful how they are prepared, whats added to them and what they are served with

41 No Time to eat? Grab an All Fruit Shake from JAMBA JUICE, its really just fruit. Great meal alternative when you are on the go.

The Shopping List
These can all be found in our supermarkets (SM, Rustans, Landmark, Santis…)

• Almonds
• Apples
• Avocados
• Bananas
• Barley
• Beans
• Beets
• Bell peppers
• Broccoli
• Brown Rice Cereal
• Brown Rice in Moderation preferrably with exercise (1/2 c. once a day)
• Cabbage
• Canola and olive oils
• Carrots
• Cauliflower
• Chicken
• Chillies, Jalapeno, Habanero…
• Cinnamon
• Coconut
• Coffee (nothing added)
• Colorful Veggies
• Cottage Cheese
• Cottage Cheese
• Cucumbers
• Garlic
• Grapefruit
• Greek Yogurt (nothing added)
• Green tea
• Green Vegetables
• Lean red meat (pork or beef – organic and grass fed is best)
• Lentils
• Lettuce
• Milk
• Mushrooms
• Nut butters
• Onions
• Peas
• Pineapple
• Pistachios
• Quinoa
• Red grapes
• Rolled oats
• Salmon
• Sardines
• Spinach/ Kang Kong/ Kamote Tops/ Chard/ Chayote Tops/ Kale
• Strawberries
• Sweet potatoes or kamote
• Tea
• Tomatoes
• Tuna
• Turkey
• Turmeric
• Unsweetened, raw cocoa powder
• Water
• White Fish
• Whole eggs
• Whole grains in moderation preferably with exercise (breads, cereals… )

 

159 COMMENTS

    1. Rainier September 25, 2012 at 8:37 am

      Nice! I agree with all the things you’ve written here. It’s always about choosing what is healthier and stick to an exercise program.

    Reply
    1. Loi September 25, 2012 at 10:57 am

      thank you for this very helpful article :)
      question though,why “Try not to eat fruits at night” ?

    Reply
      1. Paul October 2, 2012 at 11:32 am

        I think because some fruits has very high sugar content in it same reason why diabetic people need to limit their fruit intake because of sugar in the fruits and if we eat them at night then we cant burn them. just a guess though :)

      Reply
        1. Erwan October 3, 2012 at 1:59 am

          Bingo

        Reply
    1. kridtin yap September 25, 2012 at 12:07 pm

      Superb erwann. Simple but I believe it is very effective!

    Reply
    1. CCV September 25, 2012 at 12:39 pm

      Super helpful Erwann’ ☺

    Reply
      1. Erwan October 3, 2012 at 2:17 am

        Thank you !!

      Reply
    1. Liezl Belen September 25, 2012 at 1:10 pm

      “Be strict with yourself until you are happy with your appearance, feel healthier and have more energy. ” Definitely making this my wall paper and ill be quoting you whenever I feel the urge to eat more than what my body really needs.:D

    Reply
      1. Erwan October 3, 2012 at 2:17 am

        Amen

      Reply
    1. Elvira September 25, 2012 at 2:56 pm

      Thanks! Very informative. :)

    Reply
      1. Erwan October 3, 2012 at 2:17 am

        Thanks for reading

      Reply
    1. hydz September 26, 2012 at 5:01 am

      hi erwan, can’t exercise in the morning due to the demand of time at work, but have my exercise at night instead. So sad I’m so hyper at night and wasn’t able to sleep. what to dooooo? Help

    Reply
      1. Erwan September 26, 2012 at 5:43 am

        Hey I workout at 6am, work 9am, get off 7pm, workout again at 7.30 sleep at 11. It’s possible

      Reply
        1. Mia January 2, 2013 at 8:24 am

          When do you cook if you have work during weekdays?

        Reply
      1. Erwan October 3, 2012 at 2:16 am

        I don’t know :( I don’t get hyper at night

      Reply
    1. Anna September 26, 2012 at 5:11 am

      Very timely post! Now that I am on my way back to regularly working out and keeping a healthy lifestyle. Bookmarked! <3

    Reply
      1. Erwan October 3, 2012 at 2:15 am

        Best of luck

      Reply
    1. titashi September 26, 2012 at 5:22 am

      same comment as hydz, no time to exercise in the morning. i arrive home, then eat dinner, i have free time before sleeping, about 1.5 hrs and would like to squeeze in some exercise routine…but i’m afraid that exercising makes me wide awake past my bed time, i need to sleep by 10pm so i can function well in the morning : ) thanks for the list too!

    Reply
      1. Erwan September 26, 2012 at 5:42 am

        Hey I workout at 6am, work 9am, get off 7pm, workout again at 7.30 sleep at 11. Do it all over again.

      Reply
      1. Erwan October 3, 2012 at 2:15 am

        I exercise at night and sleep very soundly

      Reply
        1. Benjie April 7, 2013 at 9:19 am

          What kind of exercise? Do you do like cardio or just weights?

        Reply
      1. Mia December 5, 2012 at 2:28 pm

        Just recently we had a lecture about exercising at night, and it works as long as we don’t do it before tucking in :-) And nothing too strenuous/rigorous since we release hormones which boost our energy after a workout. Hope this helps!

      Reply
    1. Nicai September 26, 2012 at 5:23 am

      Thank you so much for this!!! :D Since I’m doing my own groceries now I always have trouble with choosing what to buy. This is very helpful! Bookmarking!

    Reply
      1. Erwan October 3, 2012 at 2:14 am

        Thank you!!!!

      Reply
    1. Cee September 26, 2012 at 5:43 am

      What an awesome post! To think I had the Google results to “quick ways to lose weight” in the other tab. Lol I’ll just stick to this one :) Thanks!!

    Reply
      1. Erwan October 3, 2012 at 2:14 am

        Haha I’m glad it brought you here

      Reply
    1. Meg September 26, 2012 at 6:13 am

      Hello! I’m also wondering, why “Try not to eat fruits at night”? Thank You!

    Reply
      1. Erwan October 3, 2012 at 2:13 am

        Too much sugar

      Reply
    1. Erika tim September 26, 2012 at 6:15 am

      wooow thanks for the advice erwan :)) your awesome!

    Reply
      1. Erwan October 3, 2012 at 2:13 am

        Youre not awesome

      Reply
      1. Erwan October 3, 2012 at 2:13 am

        Haha sorry auto correct. I meant you are MORE awesome!

      Reply
    1. Aziela Adam September 26, 2012 at 6:30 am

      Some people alternate sugar with articial sugar such as Equal. I believed it contains aspartame. What is ur opinion?

    Reply
      1. Erwan October 3, 2012 at 2:12 am

        I don’t like the taste of fake sugar

      Reply
    1. Raisa September 26, 2012 at 6:32 am

      thank you for sharing this! helps a lot!

    Reply
      1. Erwan October 3, 2012 at 2:12 am

        Thanks raisa

      Reply
    1. Krystle September 26, 2012 at 8:29 am

      Nice post :) Also had a realization about exercise and healthy eating habits after more than a decade of crazy diets, fasting, yo-yo weight and on-off exercise routine. There really is not slow route but I’ll bear in mind the “be strict till you see results attitude” of yours.

      Just frustrating how we Filipinos don’t give regard to healthy eating and get TAUNTED for it. I HATE THAT! Makes it more difficult to tame your years of bad eating habits without a support system. Worse is they shove food towards you and get “tampo” when you don’t eat it. But I have hope this will change soon.=)

    Reply
      1. Erwan October 3, 2012 at 2:11 am

        I always refuse haha

      Reply
    1. MCS September 26, 2012 at 8:42 am

      Informative post! Thanks!

      I think I’ve asked this at your Salmon Oil dedicated post, but I didn’t get a response, so I’d be asking again (sorry po makulit). Just wanted to know how much butter would you advise to eat in a day or in a week? I just love butter on toasts and I just wanted to know if say a tablespoon a week is okay, or is that already too much? Thanks again Erwan :)

    Reply
      1. Erwan September 26, 2012 at 8:47 am

        Thanks for reading. Butter isn’t inherently bad for you. French woman eat butter everyday and look at them. As long as your active, a tsp or 2 a day won’t kill you

      Reply
        1. MCS September 27, 2012 at 5:04 am

          I was actually thinking the other day that Julia Child loved butter and she lived long, til 91yrs old! Then maybe it cant be that bad for you. Crappy argument, I know hehe.

          It’s just really scary when you see butter in the column of saturated fats. Makes me paranoid eating it, even if I run the treadmill. But I agree, there are benefits to eating butter, like shinier hair and better skin. I even give my puppy a little bit for her coat and whenever she gets allergies.

        Reply
          1. Erwan October 3, 2012 at 2:06 am

            A little saturated fat is ok,. I wrote a post about fat, check it out :)

          Reply
    1. Jason September 26, 2012 at 9:38 am

      Why butter over margarine?

    Reply
      1. Erwan October 3, 2012 at 2:11 am

        It’s better for you

      Reply
        1. Jason October 3, 2012 at 2:58 pm

          But why? I always thought margarine is a better alternative. I grew up eating this ‘pampatangkad’ margarine that is very popular here in the Philippines. Now youre messing with my belief. LOL. Educate me :)

        Reply
          1. Jason October 12, 2012 at 4:12 pm

            Very helpful! :)

          Reply
            1. Erwan October 15, 2012 at 10:01 am

              thanks bud!!

          1. Erwan October 15, 2012 at 9:48 am

            it isnt :)

          Reply
          1. krischelle October 27, 2012 at 7:07 am

            thanks for sharing this kuya,
            i’ll try this from now on to know if this will work for me too:D

          Reply
            1. Erwan October 31, 2012 at 8:02 am

              it will!

          1. krischelle October 27, 2012 at 7:07 am

            thanks for sharing this kuya,
            i’ll try this from now on to know
            if this will work for me too:D

          Reply
            1. Erwan October 31, 2012 at 8:01 am

              go for it!!

    1. Pettyfer September 26, 2012 at 2:21 pm

      very helpful! i will follow this list.. thanks!

    Reply
      1. Erwan October 3, 2012 at 2:10 am

        Thanks bud!

      Reply
    1. Danielle September 26, 2012 at 2:58 pm

      Thanks for the tips! :) …funny comic. :D
      (..and still waiting for your Salmon recipe. hehe)

    Reply
      1. Erwan October 3, 2012 at 2:08 am

        Thanks Danielle

      Reply
    1. Alyssa September 26, 2012 at 5:15 pm

      Thanks erwan :)
      This is very helpful especially for us who are so impulsive in buying items at the grocery. We are so visual especially after watching commercials on tube. And when we line up at the lane, it’s a pile of junk and sweets!!! I love your list! Thanks for sharin it with us! I’m learning a lot from you! :)

    Reply
      1. Erwan October 3, 2012 at 2:08 am

        Haha I’m an impulsive shopper too!

      Reply
    1. Em September 27, 2012 at 2:02 am

      This is great! I think what I’m really going to concentrate on is to plan out my meals!!! I give in so easily to bad food choices because I don’t plan my meals. I don’t take snacks to work, don’t take lunch, and because of it I’ve gained weight =/ I really gotta plan those meals. Thanks for the advice!

    Reply
      1. Erwan October 3, 2012 at 2:07 am

        Go for it

      Reply
    1. Jan September 27, 2012 at 2:05 am

      Man, I tried the #26 quick circuit workout after a short stationary bike session (15 minutes) and I was stumped! It’s indeed a great workout. If I may ask, what’s the recommended resting time in between sets — 30 secs, 45 secs, 60 secs? Thanks.

    Reply
      1. Erwan October 3, 2012 at 2:07 am

        Haha it’s great right? Keep it at 30 secs

      Reply
    1. P September 27, 2012 at 3:49 am

      I’m glad I have 85% of your list on my shopping list. I have a really hard time waking up at 5am to do cardio, I was able to for about 2 weeks and planning to get back at it. Anyway, been doing my own exercise for 4 months now (work out 3-4 times a week, 45 min – 1 hour plus huge house chores every sunday. read: heavy lifting) I’m not sure how much weight I lost but my old clothes fit perfectly again. I also took my time to create a food plan so as to monitor my food intake cause I like rice a lot!

      This lists are helpful. Thanks Erwan!

    Reply
      1. Erwan October 3, 2012 at 2:06 am

        Thanks P, keep going

      Reply
    1. Mel Maramba September 27, 2012 at 8:31 am

      Thanks Chief Chef! The All-around Guy with great zest for life! Thanks for the tip… Erwan!

    Reply
      1. Erwan October 3, 2012 at 2:05 am

        Thanks Mel!

      Reply
    1. Garie September 27, 2012 at 1:46 pm

      Wow O___O Thaaaanks! :)

    Reply
      1. Erwan October 3, 2012 at 2:05 am

        Thank you!!!

      Reply
    1. llyann September 28, 2012 at 4:16 am

      i love your Elist … i love your site, it’s waking up the cook in me which i think i don’t really have… lol will try your pasta recipe for my guy…will let you know the outcome! awwwww ^^

    Reply
      1. Erwan October 3, 2012 at 2:03 am

        Thank you for reading

      Reply
    1. Derek September 28, 2012 at 12:57 pm

      Hi Erwan,
      I’m not a fan of vegetables but I want to eat healthy meals, thus leading to a healthier lifestyle. I don’t think consuming fruits will be enough to achieve this. Can you advice me on how and where to begin with? Cheers!

    Reply
      1. Erwan September 28, 2012 at 1:04 pm

        Hey man didn’t you read the post? It answers your question already :)

      Reply
    1. Diane September 28, 2012 at 6:20 pm

      Hi Erwan,
      Great post! By the way I noticed you didn’t add lemon on your list, I’m just curious why. Is sugar really a big no no? I love sweets and I thought of adding honey on my list as substitute for sugar. I’m now having doubts if I can find a diet that I will also enjoy if I completely remove the sweet stuffs.

      I also believe it’s better to find the diet and workout that works for every individual so they will stick to it. Thanks for the post again, now where is that subscribe button? Cheers! :)

    Reply
      1. Erwan September 30, 2012 at 5:31 am

        Haha I couldn’t think of every ingredients. But yes lemons are fine

      Reply
    1. Lei Isobelle September 30, 2012 at 1:36 am

      Ohh! Thank God we have Erwan! :)

    Reply
      1. Erwan October 3, 2012 at 2:02 am

        Haha amen

      Reply
    1. rhona October 3, 2012 at 6:01 am

      hi erwan! do you know where i can buy low carb things like low carb wrap or bread or tortilla? and other low carb stuff? problem here in our country is that not all products have these info. thanks! i’m supposed to have only 5g of carbs each meal…

    Reply
      1. Erwan October 15, 2012 at 10:16 am

        i’ve never heard of low carb bread?

      Reply
    1. Bea October 5, 2012 at 1:35 am

      Hi Erwan! Guess what, after reading your post this week, I immediately went to the supermarket to buy the ingredients/food listed here! Well, not all, just the ones that I prefer and tend to eat often. :)

      I hope you can come up with a post about food portioning — how much to eat for breakfast, lunch, dinner (if say, you won’t exercise in one day compared to a day that you do)… Thanks so much for this post. :)

    Reply
    1. tatik October 5, 2012 at 2:43 am

      thank you so much for this.. this will help me a lot!! more power to you .. :)

    Reply
      1. Erwan October 15, 2012 at 10:12 am

        good luck!

      Reply
    1. emary October 6, 2012 at 10:20 am

      wooow! thanks for the tip.. God bless :)

    Reply
      1. Erwan October 15, 2012 at 10:06 am

        thank you!!! 1

      Reply
    1. leanne October 7, 2012 at 7:42 am

      hi erwan! i work at night and my breaks and lunch are scheduled very early in the morning. and i’m now having trouble eating during my off since the time i eat at the office is way too different when i’m not working. i think it’s messing my stomach. i gained 15 kilos in a year and its not a funny thing. what can you suggest i do?

    Reply
      1. Erwan October 15, 2012 at 9:58 am

        your stomach is ruled by your brain. Just train yourself to eat at the proper times and eat the proper food as well. I’m sure its not the tiing of your food thats making you gain weight, its the actual food

      Reply
    1. stella October 9, 2012 at 6:19 am

      just stumbled upon your blog. thanks for the lists! i’m always on the lookout for recipes sans gluten-love the deception food recipes. keep them coming. d’you have anything with chestnut/amaranth flours?
      thanks!

    Reply
      1. Erwan October 15, 2012 at 10:13 am

        thank you stella! i’ll think of something. I prefer almond flour though!

      Reply
    1. Matthew October 19, 2012 at 8:22 am

      Great help Erwan as I do my own routine in the gym I guess I suffer in my food intake with my wrong diet techniques of not eating carbs just plain veggies, protein and fruits . As we all know we need a minimum amount of calories intake fo a day and I know I didn’t meet them but I lose weight. But when I read this and try following it I feel lighter and energized. Lucky I found this site! More power bro!

    Reply
      1. Kana October 25, 2012 at 3:30 pm

        Hello erwan, Aside from brown rice can I also use red rice as a substitute to white rice? and is it okay to drink japanese green tea or genmaicha often? because i am a tea lover :)) I hope you will be able to reaf this message :) and by the way, thank you for this post and keep inspiring people :)

      Reply
        1. Erwan October 31, 2012 at 8:12 am

          green tea is fine, just no sugar.
          brown rice is still best.

        Reply
      1. Erwan October 31, 2012 at 4:26 am

        thanks Matthew!

      Reply
    1. joy gee October 26, 2012 at 6:13 am

      annngggg ddaaaamiiii!!! sana makaya ko :))

    Reply
      1. Erwan October 31, 2012 at 8:09 am

        of course you can

      Reply
    1. Drazen Anthony Casuga October 27, 2012 at 11:23 am

      How about cultured milk drink (yakult) =)

    Reply
      1. Erwan October 31, 2012 at 8:01 am

        1 a day is fine

      Reply
        1. Drazen Anthony Casuga November 1, 2012 at 1:41 am

          what! i drink 1 pack of yakult (i can’t help it) =)

        Reply
          1. Erwan November 20, 2012 at 3:21 am

            thats too much. and yes of course you can help it

          Reply
    1. renren November 12, 2012 at 12:25 am

      how about the morning banana?? hehe..

    Reply
      1. Erwan November 20, 2012 at 3:16 am

        japanese.

      Reply
    1. lady November 15, 2012 at 1:02 pm

      is banana and milk in the morning helpful to ease constipation?.. a very helpful list not only for me but for my whole family.I’ll be posting this list on our kitchen wall. Thanks a lot.

    Reply
      1. Erwan November 20, 2012 at 3:01 am

        i have no clue haha

      Reply
    1. Elvira November 16, 2012 at 6:01 pm

      Hi! I know I have read somewhere in you blog about freezing bananas and how to use them frozen. I just can’t find it now so I’ll just ask it here. I froze some bananas a few days ago ‘coz I can’t eat a whole bunch and don’t want it to rot, how can I use it? :)

    Reply
      1. Erwan November 20, 2012 at 3:21 am

        food processor + greek yogurt + frozen bananas = ice cream

      Reply
    1. Sam November 21, 2012 at 2:11 pm

      I really need this. It’s different from what I always read like starving oneself to weight loss and it’s very feasible. I think it would be a great help. Thanks for posting! :)

    Reply
    1. Drazen Anthony December 6, 2012 at 3:02 am

      I think we should also try pure lemongrass tea, very refreshing and healthy =)

    Reply
    1. Lhicel Conge December 6, 2012 at 9:04 am

      This is so informative. Thanks Erwan for sharing this I’m having a problem for my diet :)

    Reply
    1. MonMon December 6, 2012 at 9:29 am

      Thanks. :)

    Reply
    1. aira January 2, 2013 at 8:05 am

      hi erwan ! Im only 16 yrs old and i want to ask if im okay to take a Diet ?

    Reply
    1. Nickola January 3, 2013 at 12:31 pm

      Super love your blog since forever :-) and yes i totally agree with you re butter over margarine. Margarine can be harmful :-p

      Thanks for all the healthy and not so healthy stuff hehe

    Reply
    1. milly January 25, 2013 at 12:26 am

      thanks erwan…added you on my favorites ;)

    Reply
    1. Cherry Ann February 5, 2013 at 2:49 pm

      thank you for this!!!

    Reply
    1. paleo February 6, 2013 at 1:14 pm

      erwan, you’re working out at least once a day (sometimes twice), what is your regimen to make those muscles always in condition to work out? aside from eating the right food at the right time, are you having weekly body massage or anything?

    Reply
    1. Coy March 14, 2013 at 5:49 pm

      Anything extra that diabetic young adult like me should include in the list?

    Reply
    1. Nour April 10, 2013 at 7:20 am

      where to buy greek yogurt here in manila? thanks!

    Reply
    1. Tams May 8, 2013 at 2:30 am

      Hi Erwan! Thank you for this! I’ve in fact included you in my list of blogs for the bloglovin app. Your articles are worth reading. I’m only eating one cup of rice a day with fish and veggies (lunch), cereals in the morning, and two slices of whole wheat bread and green tea in the evening. For snacks, fruits or yogurt. Is this healthy? thanks.

    Reply
      1. Erwan May 8, 2013 at 2:54 pm

        Fruit is great :)

      Reply
    1. Weight Loss May 9, 2013 at 3:23 pm

      Its really great review to know about this information..Thanks a lot for sharing your post.

    Reply
  1. Pingback: The Grocery List for a week of healthy meals | The Fat Kid Inside

    1. Levi May 18, 2013 at 11:45 am

      Thanks for this! Very helpful :)

    Reply
    1. Drazen Anthony May 20, 2013 at 6:10 am

      Hi erwan, do you know where can i buy Jack Links Beef Jerky or any beef jerky? thank you =)

    Reply
    1. anne May 23, 2013 at 11:08 pm

      Hi Erwan,

      This site is cool. It will help me a lot. But the problem is, I’m working at night. Can you please give me an advise for time management for eating and doing exercise?

      Thanks a lot!

    Reply
    1. Pami May 26, 2013 at 2:07 pm

      thanks for this list and tips, ill try doing it but how’s burpees? thanks again! :))

    Reply
    1. Gilda Marie Anagap June 7, 2013 at 2:57 am

      Hello po. I read about your blog and it inspired me to control my eating habits. My problem po are my flabby arms, madali pong lumiit tiyan ko pero yung arms ko are still uhm big. Do you have any suggestions on how to tone this down without producing muscles.

    Reply
    1. C June 19, 2013 at 3:57 pm

      Your blog is gold, good sir! Anyway, what’s your take on brown sugar?

    Reply
      1. Erwan June 20, 2013 at 3:30 am

        still the same crap for your body haha

      Reply
    1. Jeng June 22, 2013 at 11:29 am

      Thanks for the list Erwan!, very helpful. Thanks po. :)

    Reply
      1. Erwan June 28, 2013 at 11:25 pm

        Merci

      Reply
    1. Jeng June 23, 2013 at 10:10 am

      Thanks for the list Erwan!, very helpful. :)

    Reply
      1. Erwan June 28, 2013 at 11:24 pm

        Thank you!

      Reply
    1. Meg July 1, 2013 at 6:24 pm

      Bookmarked! Thanks for this..:)

    Reply
    1. Eunice July 10, 2013 at 11:44 am

      Hey erwan, just wondering, regarding your previous tweet, can we guess more than once? :)

    Reply
    1. Cha July 10, 2013 at 11:47 am

      Those rules about drinking water are my favorite. Simple yet very, VERY helpful. Thanks for sharing all of these, Erwan. It’s always a pleasure visiting/reading your site. :)

    Reply
    1. Lena July 10, 2013 at 1:00 pm

      Wow, one of my fave thefatkidinside posts! :) Will definitely try this!

    Reply
    1. Ria July 16, 2013 at 2:39 am

      Thanks for this Erwan, I’m into running/cardio to lose weight (3 times/week) and I’m really having a hard time choosing what food to eat, your blog is helpful!

    Reply
    1. Mj July 22, 2013 at 6:10 am

      Erwan, this is a great source of infomation. Thank you for this. A friend just told me today about this blog. I have a question though, when you mentioned water, coffee and tea, for coffee do you mean just black coffee minus the cream and the sugar?

    Reply
    1. Jella July 25, 2013 at 5:18 pm

      Do you have serious beef with Soda, too? Cant quit the darn thing! What are your thoughts?

    Reply
    1. Fay Maria Charisma Dollosa July 26, 2013 at 1:52 am

      Thanks Erwan! This is a wake up call to me, my body has been a yoyo since I was in high school. I lose, then I gain weight again. But now, I’m really determined to shed some pounds at least not abrupt. Good thing, I saw your facebook page because everytime I see your instagram account it really gives me a “push” to take time to read about all of these. I hope I can do this, fingers crossed. More power! :)

    Reply
    1. Dudongskie August 15, 2013 at 6:33 am

      Sir Erwan,

      I just wanted to ask you how you dealt with sagging skin.. This is my enemy nowadays.. Thanks!

      btw, I am doing aerobics and lifting weights.. doing alternating ketogenic diet. ^_^

      Before: April 12, 2013 – 255 lbs.
      Currently: August 15, 2013 – 161 lbs.

    Reply
    1. The Spoiled Mummy September 3, 2013 at 2:08 pm

      Very practical and useful tips, Erwann! Congratulations on a great blog!

    Reply
    1. Danica September 5, 2013 at 3:31 am

      thank you for this post! i learned a lot! :D

    Reply
    1. rachiel October 17, 2013 at 8:13 pm

      Are fruit juices in can or cartons not good as well?

    Reply
    1. jmquinto November 11, 2013 at 1:30 am

      Thank you very much for doing this.

    Reply
    1. This Little Babs November 19, 2013 at 5:23 am

      this just may be the answer to my long time battle with the bulge! Thank you for this post.

    Reply
    1. ATM December 15, 2013 at 11:11 pm

      Erwan, why not establish a company/product that would offer comprehensive healthy & customized eating packages for those that need to lose weight and to get back on the right track? Like a program that people can enroll into..like a FAT KID INSIDE CLINIC or some sort and there are FAT KID INSIDE consultants who would be like nutritionist/chef/instructors..or maybe a FAT KID INSIDE restaurant specifically incorporating all these menu in your website….starting to dig into everything in this website…it’s awesome…I am overweight and been battling with yoyo weight forever…so hard to lose weight but will try to exhaust all that I can get from this wonderful website….More power! and btw, I love your hair! :)

    Reply
    1. annejhomirasol December 22, 2013 at 10:30 am

      thanks for this post….
      u’re an inspiration…
      i will follow this list..

    Reply
    1. Jennifer Azurin January 15, 2014 at 10:02 am

      Hi erwan,congrats on your blog,i would just like to get your opinion about juicing,I’m 45 years old (135 lbs at 5’6) and i’m into vegetable juicing for 3 months already (carrot,cucumber,ampalaya,chayote,1/2 green apple and turmeric) i do briskwalking 4x a week but before i always join fun run/ marathon but my doctor advised me to stop it becauce i had a back injury,i lose weight about 15 lbs do you think juicing help me achieved this and do i need to continue it tnx

    Reply
  2. Pingback: The Weight Loss Fiasco | The Working Mommy Chronicles

    1. jerseyjedi March 3, 2014 at 2:17 am

      bro can’t find any beets sa sm, landmark,rob supermarket. where do you usually buy ba?

    Reply
    1. RJ April 5, 2014 at 4:13 am

      This is really fantastic! I hope I can follow these rules completely. I think I just have to discipline myself. And I should start now. Thank you for posting this.

    Reply
    1. Katrina May 21, 2014 at 9:34 am

      Hi, is the Sky Flakes Fit with Omega 3 okay for a diet? Especially paired with tuna canned in water for a snack? Thanks

    Reply
    1. Amy Bartolazo July 17, 2014 at 3:49 pm

      Hi Erwan I’m TheFatMom right now and trying my best to be
      TheFatMomInside. Thanks for sharing and inspiring us.

    Reply
      1. Erwan July 20, 2014 at 11:12 pm

        good luck on your journey!

      Reply
    1. Nathalie August 22, 2014 at 7:28 pm

      Thanks for this :) This help me understand more about healthy eating. Anyway, I drink(take a shot) BRAGG Apple Cider vinegar, and it does really wonder with my health. Just sharing :P and oh! just wanna ask, how about HUMMUS? is this okay as alternative for dips or sauce on pasta? :)

    Reply
      1. Erwan August 23, 2014 at 2:40 am

        Hummus is great. It has protein, carbs that are good for you, and fiber. Just make sure you consume a homemade one so you know exactly what you’re putting in your body. store bought hummus might have unhealthy additives. what you dip in them is also important, veggies are your best option. just don’t eat an entire jar or hummus too though, can’t have too much of a good thing! Thanks for dropping by!

      Reply
    1. hannah August 28, 2014 at 12:46 pm

      I’m starting to like you Erwan because of this blog of yours. :)

    Reply
    1. Jacky September 3, 2014 at 4:26 am

      I’ve noticed that most the diet recipes provided are sort of “pang foreigner na pagkain”, most of the ingredients are very difficult to find or maybe i dont know how it is called locally. Im just wondering if there are diet recipes that includes local ingredients. Does it mean that veggies here are not healthy? The veggies are always raw and i always have trouble eating food that’s cold. I like salads but when i’m hungry and i would eat salad not warm enough for my stomach i dont feel like eating it at all. I hope someone can come up with a diet plan or recipe thats patterned over panlasang filipino.

    Reply
    1. Aica October 4, 2014 at 8:38 am

      Cheers for sharing this :) Very informative.

    Reply
    1. Jeremy October 16, 2014 at 4:07 pm

      Is it okay to use canned tuna, you know, similar to the one that Anne endorses?

    Reply
      1. Erwan October 17, 2014 at 4:08 pm

        Canned tuna is okay as it’s high in protein and omega-3 fatty acid but it’s also high in sodium. Something to consider when buying canned tuna. Also it’s better to buy tuna chunks in water.

      Reply
    1. Leah October 19, 2014 at 2:41 pm

      Thank you for a Wonderful Info !
      More power ! God Bless!
      I really Learn a Lot : )

    Reply
 

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about THE FAT KID

I gained weight because of a sedentary lifestyle and overly indulging in foods I knew were bad for me, eating out too often, taking the easy route (microwavable dishes) and not caring what went in my body, before I knew it reached 240 lbs. I lost weight through pure dedication, tireless hours of hard work and yes, food. I cooked my way to fitness, making sure to only feed myself tasty well prepared dishes with all the right stuff, the perfect fuel, taking me down to 150lbs. Of course I indulge from time to time, as the fat kid still lurks inside of me; here you will find a little bit of everything for the sole purpose of sharing my passion for food and life.

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