TIPS DIET UNTUK PELAJAR UNIVERSITI



Thinking of university life, it was pretty much manageable! I used to diet when I was in my uni days.. But at that time, Atkins is nowhere to be found or heard!

For you as a student, it's easy for you to plan your daily activities and manage your meal plan compared to us who is working on almost round the clock 8 -5! Don't forget plus one hour on the busiest road from home to work and work to home!

Well, let me share my thought and some of the recipes that could help you on achieving your goals ya! Before I start, I would assume that most of you have kitchen supplies like refrigerator, toaster oven, or stove and etc.

# Tip no 1:
Plan your meal a head. At least plan your meal on weekends, so you have plenty of time to make and shop for the ingredients.

Example:
Draw your plan something like this. Reserve one day for your shopping trip and make it as a special day too, why? Well, since you don't have time to cook, you probably need to enjoy your meals somewhere. Just enjoy your day! The rule of this diet is  "Never starve yourself". So it is recommended to have 3 meals per day and 2 snack.


S
M
T
W
T
F
S
Breakfast







Snack







Lunch







Snack







Dinner







Total Carbs








# Tip no 2:
Pick most common ingredient that could apply to most of your meal so that it's easy for you to store and make. Furthermore, not all fresh ingredient would last that long, right?

Example:
As you can see I've highlighted 2 days with common ingredients.


S
M
T
W
T
F
S
Breakfast
Broccoli, fish
Egg, Pepperoni





Snack
Cream cheese
Pudding





Lunch
Eggplant,Pepperoni
Broccoli, Meat





Snack
Pudding
Cream cheese





Dinner
Meat, Egg
Eggplant, fish






# Tip no 3:
Now it's time for you to play around with your ingredients and create new recipe. Be creative! Count your carbs and ready to prepare the meal. For student like you, it is not advisable to directly going on 20 gm carbs per day.  Yes it is not advisable!! The reason being is you need lots of energy to move around, if you are lack of energy it will affect you physically and mentally.  You can read up the articles in here : https://www.collegecentral.com/Article.cfm?CatID=hlt&ArticleID=2668. But if you think you are capable to go for 20g, it's your decision. Just make sure to take care of yourself. Well, the example shown below is based on normal carbs intake during induction phase.

Example:
Find more suitable recipes in my blog post. I've include together total carbs for each of those recipes. Well the key point here is always count your carbs. You can find this information mostly in the internet (Resource: http://www.atkins.com/how-it-works/atkins-20/phase-1/low-carb-foods) This is very crucial so that you won't pile up unnecessary carbs.


S
M
T
W
T
F
S
Breakfast
Fish and broccoli sup
(4g)
Egg Muffin
(3g)





Snack
Non baked cheese cake
(5g)
Heavy cream pudding
(3g)





Lunch
Eggplant pizza with Pepperoni
(3g)
Grilled steak with boiled broccoli
(3g)





Snack
Heavy cream pudding
(3g)
Non baked cheese cake
(5g)





Dinner
Stirred fried beef and egg.
(5g)
Baked Fish and Eggplant
(6g)





Total Carbs
Intake
20 g
20 g







# Tip no 4:
Identify and prepare a prepack meal. So here for example of prepack meal such as non-baked cheesecake & heavy cream pudding. You can cook and prepare this meals for one week plan because you can store it in the refrigerator and easily can take it on the go.

# Tip no 5:
Alright, here's my last tips if you are eating outside. Please find an atkin's friendly restaurant. Again be selective!

Credit to owner (will add this later)


  1. Restaurant that offer "mixed rice", in malaysia there's plenty of this kind of restaurant.. But "BEWARE OF RICE", hahahaha.. You only allowed to take the side dishes like (fried fish, fried chicken, grilled fish, vegetables, salad and etc)
  2. Fast food Restaurant (e.g: mcd, kfc, nandos, tgif, 1901), yes you heard me.. But not all of them you are allowed to eat, find chicken, beef and vege. Be more selective on choosing your meals. Remember always count your carbs!
  3. Steamboat Restaurant (e.g: seoul garden),  this is much more easier. You probably can do this at home too.

#Tip no 6:
If you on a tight budget:
  1. Try to make a double batch meals. Meaning to say you cook the same meal for lunch and dinner.
  2. Bring along boiled eggs with you and crack one in case you are hungry. It’s the quickest snack so far and cheap too.


I guess that's all from me. I'll update this post from time to time and continue doing research for the benefits for me and everyone. All the best!