The Singapore Diet – How to Lose Weight on the Singapore Diet
Singapore is a multi-ethnic nation that boasts an incredible cultural diversity. This has resulted in the development of unique cuisine that’s packed with flavors and spices.
Singaporeans’ diets have evolved in recent years to be more nutrient-dense. They’ve switched away from carb-heavy meals and opt for fresh produce like fruits and vegetables instead.
1. Eat a variety of foods
Singapore is a cosmopolitan society, and eating food from different cultures is part of our cultural identity. Eating diverse dishes helps to reduce boredom and encourages healthy eating habits.
Food is also a form of communication and social interaction that shapes Singaporean culture. This can be seen through the celebration of religious and cultural festivals by different communities in Singapore.
To improve diet quality, it is essential to eat a variety of foods from various food groups like fruits and vegetables, whole grains, and meat. Furthermore, limit your sodium and sugar consumption from both food and beverages.
2. Eat fewer calories
Eating fewer calories is an integral component of the Singapore diet, as it will aid in weight loss. Unfortunately, restricting your food intake may prove challenging at first.
To make it easier, the SGH Obesity Metabolic Unit at LIFE Centre offers some straightforward suggestions to reduce your caloric intake.
Kaya toast for breakfast is a Singaporean classic, but the chunk of butter between two slices of bread adds up to an eye-popping 936 Calories!
Eating a large dinner can add up to an excessive number of calories. So instead of indulging in an enormous bowl of rice or noodles, opt for smaller meals that will still satisfy your hunger while keeping you on track with your healthy eating plan.
3. Eat less fat
Eating less fat on the Singapore diet is essential to make weight loss sustainable and reduce your risk for heart disease and other illnesses. Eating less saturated fat may increase these risks significantly.
In Singapore, saturated fat is the primary dietary culprit for obesity.
Singaporeans often consume a high level of sugar and salt. Yet many are now opting to replace saturated fats with unsaturated fats.
Singaporeans are becoming more and more aware of the significance of eating healthily, but whether they actually implement this knowledge depends on factors like social support and convenience.
4. Eat less sugar
Eating less sugar is one of the most essential steps you can take for your overall wellbeing. Not only does it aid weight loss, but it may also lower your risk for developing diseases like diabetes and heart disease.
Singapore’s government is doing its part to promote healthier eating. It has launched several health promotion programmes such as the Healthier Dining Programme and collaborates with food-and-beverage operators to offer improved menu items.
Another way to reduce your sugar intake is by switching to alternative sweeteners. These may be chemical-based or derived from natural sources like stevia. They may not have the same taste as regular sugar, but they contain fewer calories and don’t affect blood sugar levels.
5. Eat less salt
High sodium intake has been linked to elevated blood pressure and hypertension, a major risk factor for cardiovascular disease and strokes.
Singaporeans typically consume almost 3600mg of salt daily, more than double the World Health Organization’s daily recommended amount.
Seasonings, salt and sauces used during food preparation (e.g., stir-frying or marinating, adding soya sauce or stock powder when cooking) as well as fresh produce like fruits, vegetables and meats, contribute to this flavor profile.
The Health Promotion Board (HPB) is taking action to reduce salt intake through its “FINEST FOOD” Programme, in collaboration with the Singapore Food Manufacturers Association and SPRING Singapore. This aims to reduce the proportion of people exceeding daily salt recommendations from 8% to 6 in 10, within five years. Furthermore, HPB is developing a “healthier salt” with 25% less sodium compared to regular salt.