Active Health Podcast Ep 1: The Great Diet Debate - Restrict Calories or Boost Protein

00:06:58 Rui Jie

Hello, everyone, welcome to our Navigating Health and Fitness podcast series. My name is Rui Jie. I'm an active health coach from Sports Singapore, and I'll be a host for the series. Okay, this series will be a total of four episodes. Okay, and today we'll be starting off with a nutrition topic. And joining me today, I have Kevin from Changi General Hospital. Okay, he will share with us Singaporean struggles. You know, should we focus more on cutting calories or making sure that we eat enough protein. Kevin, thank you for joining us.

00:07:28 Kevin

Hi, thank you, Rui Jie. So I'm Kevin. I'm from CGH. I'm currently managing helping to manage the Singapore Exercise and Sports Management Clinic. Okay, I also do see in patients and I'm a specialty focusing on mainly weight management, some interest in sports, and also like in terms of gut health. Yeah, so those are some interests. I previously did work with the athletes in Singapore, also a short period of time, just understanding how diet affects their performance.

00:07:59 Rui Jie

Nice. Okay, so just a disclaimer out there. The things that we are going to discuss today is just for information, educating purpose only, not meant to treat any medical condition. Okay, let's say you have a specific condition that you want to target. You know, which you seek a qualified health care professional or the dietician. I think right now on screen, right, you are seeing a poll to ask whether you are a public service officer, so please help to answer it, and after you have answer it, you can actually close the dialogue box. Alright, so let's move on to the main topic for today. So there are two camps.

00:08:28 Rui Jie

So usually you hear calorie in calorie out. Yes, you know, people are usually saying that once you eat lesser than what you burn, you can actually lose weight. On the other side, right, actually, people say protein is king. You cut down on carbohydrates. You eat more chicken breast. Eat more eggs. You know that you will lose weight naturally. Okay, what are your thoughts on this?

00:08:45 Kevin

I think this is quite common, but in actual fact, actually, in reality, there is no one fixed answer in terms of like choosing between like calorie deficit, or even like high protein diet. I think in general, the end goal is still weight loss, right, and how to do the weight loss is mainly through the calorie deficit or the high protein diet route lah. Yeah, so it is not about just specifically just picking one like and going all head in just for high protein diets.

00:09:14 Kevin

Right, yeah, so in fact, actually calorie restriction and high protein diet can actually complement each other to help attend the actual goal of actually weight loss, which I presume that most of the listeners here are also trying for some weight loss. Okay?

00:09:27 Rui Jie

So I think the most important thing is actually to find a strategy that can actually match your lifestyle and do it for the long run. Yeah, so let's move on to actually talking us through the both topics. So let's start with calorie restri ction. You know, for somebody listening right now today, right, they don't really calculate their calorie intake. Okay, how can they actually start? And what does calorie restriction mean?

00:09:48 Kevin

Okay, yeah, so calorie restriction it’s been quite a common term. Okay, you, so calorie restriction actually means is you are eating slightly lesser than what you. Actually burn. Okay, so you will hear common terms such as like calorie deficit. Right, yeah, so that is actually what it means. Ideally, we try to aim about 500 calories less per day to help attain a sustainable weight loss, because at the end of the day we want to want weight loss to be something that you can do day in day out.

00:10:15 Kevin

You know, something easier, convenient, also, yeah, and when we talk about like calories wise, it comprises of a few things right, but mainly calories come about from our main. Nutrients, such as your carbohydrates, which comprises mainly from your sugars, your starch, dietary fibres. Okay, the other macro nutrients also like your fat, mainly coming from your saturated fat and the unsaturated fats, and lastly, of course, coming from proteins.

00:10:44 Kevin

Yeah, the proteins are coming. The main one big bulk. Yeah, alcohol. Also, we do know that it does factor into calories. Okay, but majority of our calorie restrictions, we look at these main three. Three ones, but of course we don't try to avoid alcohols. We don't try to forget about alcohols. So lah, that still does adds on to that.

00:11:03 Rui Jie

Okay, so I think you mentioned like carbohydrates, protein and fats. These three are our macro nutrients that actually makes up our what we need in a day, right, or how to calculate the total calories. So actually, what are some ways that someone can calculate how much energy they need in a single day?

00:11:19 Kevin

Okay, that's a good question. Okay, so I think in the Health Hub, there's a website that is. They give you a simple calorie calculator. Actually, we just need to key in your age, your gender. What's your physical activity level like? And then it will tabulate you with a rough number which tells you how much you need to target for if you want to aim for weight maintenance, and also aiming for weight loss. Yeah, so whenever we calculate like calories, it's always coming to about a range.

00:11:47 Kevin

There will never be one fixed number. Yeah, the other way to get that is also true. Like I think certain gyms would ask you to do like a package, and then. They will put you on this special machine and then they will measure out your calorie. Yup, yeah, so that is actually one of the ways that you can obtain that, but I think it's also to take that with a pinch of salt. Also, sometimes the number that they give is also just a fixed number, which is not very very accurate in that sense.

00:12:11 Rui Jie

Yeah, so I think one of the machines you mentioned, I think is InBody 770. Yeah, so don't worry, not gonna ask you to sign any package over here but at Active Health right, we do have the InBody 770 machines, so one could actually sign up for the Body Composition Assessment. Yeah, so to find out their body composition and of course how much calorie they require in a day lah. Yeah, I think on top of that, when we talk about calorie deficit, there are actually three ways, three components that makes up our total energy expenditure.

00:12:40 Rui Jie

Okay, right, so there's like BMR or Basal Metabolic Rate, which makes about 60 percent of what we burn in a day. Yeah, 30 percent will come from physical activity, and 10 percent from the thermic effect of food, which I think we will cover later on. Yeah, yeah, so I think we focus more on that 60 percent, which is a large bulk of how much we burn in a day at rest right, so to increase that, I think we have to increase our muscle size. Our increase our muscle mass as well.

00:13:04 Kevin

Right, yeah, that's one way of doing it.

00:13:05 Rui Jie

So, on top, aside from calorie restriction, I think one way we can also increase our expenditure, you know, to achieve the same deficit lah. Yeah, so alright, so now we talk about calorie restriction, right, so basically we are making sure that we don't over spend our energy budget. So let's talk about protein. Okay, you know, these days everything is like slap with high protein logo, right, yeah, so why is everybody so obsessed? You know about protein.

00:13:30 Kevin

I think it is a mix of different things. One is like mainly like food and marketing trends. Like when people hear about protein, they feel that it's important, which is not true. Protein is important, and then when they hear that, then they feel that it's important to actually put that on any food product. I think the other one is also body image.

00:13:50 Kevin

You know, sometimes like if you are feeling that you need to meet to a certain expectations, and how to achieve that is actually through exercise and gaining more muscle, and that would naturally lead to you figuring out that you might need to more protein. Yeah, and then the consumer wise would actually feel that. Oh, you know, having more protein is better, and then people who are selling food products would feel that adding on more protein to food products would help meet. You know, certain needs lah.

00:14:15 Rui Jie

Alright, so I understand that. Of course, protein is important for building muscle. You know, repairing muscle, but you need to put in some work. Yes, correct. If not, that protein will just be added. Yeah, it's just. Just add the calories. Okay, okay, nice, nice. So like what you mentioned, right, with social media being like so accessible, you know, someone can have like misinformation. Yeah, you know of protein. Yeah, can you share with us? Like what is protein and why do we actually need them?

00:14:38 Kevin

Okay, so proteins are actually like building blocks in our body, right, it helps to. It's like a messenger inside body. It helps to transport nutrients. Also, it helps also in wound repair. Okay, the other one is also like it helps build a strong immune system in our body. Okay, and of course, not to forget, building muscle. Also, yeah, so proteins are help in many many ways, but I think importantly is that a lot of people don't don't realise is that protein has this effect whereby it makes you feel full for longer periods of time.

00:15:06 Kevin

Okay, commonly we call it like early satiety, right, so that when you feel full easily, you don't tend to snack too quickly. Right, the other caveat is also that protein has got this thing called the thermic effect of food, which I think you just now you did mention. Yeah, yeah, yeah, right, so among the three micronutrients, protein has got the highest thermic effect o f energy.

00:15:26 Kevin

What it actually means is that whenever you have proteins in your plate itself, your body requires more energy to actually break down the protein whenever you digest, okay, compared to like carbohydrates or even your fat. Yeah, so if you think about it like your body really needs to work hard, even when it's like eating.

00:15:42 Rui Jie

Okay, ya, so let's say now the protein is working harder. Let's say if you take it at night, does it make any difference if you take it like in the day or at night, or should someone actually don't take protein at night?

00:15:54 Kevin

I think a protein should be like adjusted throughout the day, not necessarily only at night or even avoiding it. Alright, when we look at our diet, it's all mainly a balanced diet. Having adequate like your carbohydrates, your fibre, and also your protein. Yeah, not necessarily like you have to avoid it completely.

00:16:11 Rui Jie

Okay, nice. Okay, so actually, how much do one person aim for right for the upper limit of protein intake?

00:16:17 Kevin

Okay, so ideally we try to aim about 1 to 1.2 grams per kilo body weight, right, so example, if you are, if you are female and you weigh 50 kilos, yup, right, one gram per kilo body weight would about fifty grams, and then if you, the upper end will be slightly 1.2 of that will be about sixty grams. Okay, right, there are studies to show that people healthy individuals with no kidney issues or any underlying medical conditions.

00:16:46 Kevin

They've tried also like two grams, like double their body weight, and it does not show any forms of like side effects. Okay, but then again. Whenever you pump up a certain nutrient, you need to take note of a few factors and then lah, ya,

00:17:00 Rui Jie

okay, so I think when someone measures how much protein a food has, it does makes a difference if it's cooked or uncooked as well, right

00:17:07 Kevin

Not really, not really. It, mainly when you cook itself, it's like mainly the water weight that's being lost. Of course, the protein would increase minor, but it it won't be as a substantial increase.

00:17:17 Rui Jie

Right, right, right, okay, okay, nice. Okay, so let's say now I not eating my daily or I want to start a protein in my diet. Right. What are some like considerations that one have to take note of?

00:17:30 Kevin

Okay ya, so I think one to take note is that so you need to know how much your total protein intake is in a day. Right then, after that, trying to split it out through across the day. Okay, okay, the other thing also to take note is that how you prepare your proteins also like whether or not is like deep fried or is it like grill, because all these add calories. We do know protein contains calories.

00:17:53 Kevin

And whenever you bring up like you increase the portion size of one protein or even a specific nutrient itself, it adds on, especially like for protein. I see ya. So the other thing is also whether or not it's practical, right, because we do know that proteins make you feel full quicker. Ya ya, and if you're going to stuff yourself with so much protein in one meal, ya ya. Sometimes you, you don't feel comfortable after that. Yeah, ya, so it's a bit challenging, but those are some ways that some considerations to take note whenever, if you want to increase your protein intake, right ya?

00:18:23 Rui Jie

Okay? So I think to sum up what you mentioned right, always always remember we have the balance is key lah. Yes, correct. We want to leave some stomach space for the other nutrients as well. Right, okay, so I think now linking back to our our listeners, right, who are let's say Singaporean working adult. Okay, you and me, ya, you see, right, we sit mostly throughout the day, eight to ten hours. Yes, okay, right, and maybe squeezing a gym session or like a walk before and after work. How can this restriction calorie thing and boosting protein fit into our lifestyle?

00:18:54 Kevin

Okay, ya, so just a just paint you a picture, so you get your your your estimated calories like the range, and you get your protein. How much protein you should be aiming minimally, right, okay, and then you should try to split up across three main meals like your breakfast, lunch and dinner, and of course, including a snack. Ya, I know some people might feel that snacks are not healthy, right, but I feel that like the the term healthy has been loosely used around, right.

00:19:23 Kevin

So snacks can actually be healthy also ya, but the idea of actually having regular meals is to prevent you from having bigger portions. If you're feeling very hungry, it help to cope with all the hunger pangs. Ya ya, and that way you can actually evenly distribute out your protein throughout the day. Also, same thing, also, like for your portion size of your rice or your noodles, or all the other nutrients as needed.

00:19:44 Rui Jie

Also, okay, so I don't know about you if you meal prep for me, I don't, so I mostly eat out, right, okay, actually, how can working adult? Adult get sufficient protein if most of the time they are eating outside, eating outside.

00:19:56 Kevin

Ya, okay, I think opting for snacks, ready to go snacks does help with that, so stuff like your unsweetened soybean milk, so your low fat milk, you know, these are actually quite in terms of volume wise per serving is actually quite sustain, high in terms of protein lah, something that you can actually go on, take on the go . Okay, the other one is, I, if let's say you are going out often

00:20:22 Kevin

but you can actually still bring in simple meal prep from home, so basically you can just cook like a portion of your meat at home. Ya, or even your vegetables, not necessarily just protein, and then you bring along when you go out to eat with your friends, or even like your hawker centre. Ya, I don't think that should be like frowned upon. I think it's a conscious decision on trying to make healthier choices, and also trying to cope with if let's say you, you find it difficult to to to buy foods, or add on.

00:20:52 Kevin

Because we do know that if you want to add on more proteins outside, sometimes it's at a general cost. Right ya? So if like trying to cook from home, just a small portion, I think that's actually quite good. You know, it's it. We're not asking to actually make a big meal lah.

00:21:05 Rui Jie

Yup, ya. So I think some snacks they do contain some fibre protein as well, right, so actually is fibre important. You know why, why, how, how can it sit in this conversation?

00:21:16 Kevin

Okay, so fibre is actually quite important. One is important in terms of our gut health. Ya, right? The other one is that fibre also helps in regulating our blood sugars. Okay, so that it prevents our blood sugar from spiking that, spiking up too quickly. The other thing is that fibre also has this effect whereby it makes you feel full for longer periods of time.

00:21:36 Kevin

Ya, so whenever we look in terms of diet, fibre and protein together work hand in hand, right, giving you the early satiety effect right, so that you don't need to like snack, or even like, have a feel that hunger pains that quickly lah. Yup, ya. So it is able to last you throughout the day itself, or even to the next meal.

00:21:56 Rui Jie

Okay, okay, fibre also helps us to regulate our digestive system.

00:22:00 Kevin

Ya, I think the other one is also like your cholesterol, so it helps with lowering like your total cholesterol, and also like your bad cholesterol. Okay, some examples of fibres are probably fruits, vegetables, vegetables, your beans, you know, stuff like your whole grains, you know, wholemeal bread, brown rice, all these pastas. Also, lately, I think like a lot of pastas have got slightly higher. Fibre content, ya, so fibre has been up and coming ya with with all the trends in terms of diet. Also lah, it's nice.

00:22:28 Rui Jie

So if someone were to snack, let's say, so they should look out for things with maybe fibre in it, and also protein.

00:22:34 Kevin

Yes, I mean, it is a bit tricky, right, because certain snacks don't really have very high in terms of fibre, or even if they're high in fibre, they might be also be higher in terms of like fat content, or even sugar. Okay, ya, so it's always good to at least look through the the food product. So to know what you're buying right, okay, but or the other way is you can just have a piece of fruit together with a source of like to go protein, such as like your soybean milk. It's like a combination with that lah.

00:23:03 Rui Jie

Nice. Alright, so now that we have a better understanding of these two topics right, maybe I will move on to the some common myths and practical tips lah, that you can actually apply. Our audience can apply. Okay, so I think one of it is you need to restrict more calorie as you age, you know, due to lower metabolism rate.

00:23:21 Kevin

Okay ya. So I mean, as we grow older, our metabolism tends to decrease over the years, right, so our calories should shift accordingly, but it's not mainly about focusing a lot on calorie restriction, or like the term calorie deficit, right, especially when we are growing older and our metabolisms are getting slower. It's all looking about the quality of the diet, not so much on the quantity ya, which should be targeting all the key nutrients, such as like your macronutrients.

00:23:50 Kevin

Also, your vitamins and your minerals. Protein would also be one of that also, just to protect your your muscle mass, you know, your strength. All this lah, but not so much on like. Really, like you have to put on calorie deficit, right, because you still have to take note on all these other essential nutrients.

00:24:08 Rui Jie

Also, essentially, you want to sustain our body.

00:24:10 Kevin

Yes, correct body. Yes, correct, ya. So sustainability is actually one of the main target areas that we try to focus on also as we age in life, ya.

00:24:19 Rui Jie

Okay, that's nice. Another one very common lah. People would like to ask about fasting lah. Oh, okay, so there's a. There's this saying that fasting can help you help with weight loss. Okay, okay, what do you think about that?

00:24:30 Kevin

I think yes, to a certain extent we do know that like fasting over a short period of time does show some form of weight loss, right, but the thing is that about fasting is that it has to be sustainable back to the sustainability portion, right, because most fasting usually happens between like the eight to ten

00:24:50 Kevin

Eight to twelve hours period where you don't where there's a window that you of eight hours that you get to eat right, or even like some of the common ones are like a sixteen to eight, which is like you fast for sixteen hours, and then the eight hours you you are allowed to eat right, but it does not mean when in that eight hours you eat everything all you want, right ya. So the fundamentals of a balanced diet still applies, ya, targeting like your proteins, your carbohydrates, your fibres, your fruits and vegetables, also ya, so it's not supposed to be like, you can eat everything like buffet like that ya like buffet. Like it's not supposed to be that kind ya.

00:25:25 Rui Jie

So if someone were to fast and then they eat buffet for the next eight hours like like buffet, right, does it? Does it like counteract that that whole fasting thing?

00:25:32 Kevin

It may, it may right, but I will be more concerned on how long can you last with that, and if you can do buffet like everyday, I mean your your pocket will be fine. Ya, ya, so I don't think it's not so it's at the end of the day, it's still back to how you actually plan around your diet. What? The choices, because those are the important one.

00:25:51 Rui Jie

Alright, ya, we talk about balanced meal. Right, ya, a good way to use the healthy plate as a guide.

00:25:56 Kevin

Ya, so the the, the healthy plate is actually one of our fundamental practises that we do recommend to patients. So half of your plate should be fruits and your vegetables, and then one quarter should be your whole grains, and then the other one quarter should be your lean proteins. Okay ya, so that's a very good basis on trying to meet all your essential nutrients, and also your amount of your vitamins and your minerals also. Right, right, ya, ya.

00:26:20 Rui Jie

Okay, now I'm just gonna ask you to share. Maybe practical tips. Okay, that our audience or listeners can get started with.

00:26:27 Kevin

Okay, ya, so certain dietary choices that we can try is like, or practical tips is that reading the food label. Okay, so now the health promotion board has got multiple stuff. I mean, of course, we know the the healthy premium meat symbol. Yes, it tells you low salt, low fat, high in fibre. That's one to look out for. The other thing is also like your drink. Now they have the NutriLabel. It's also good to take note on like the “ABC and D”. So at least you're aware of what you're choosing.

00:26:57 Kevin

The other one is also whenever you're choosing food products, always look at comparing light products for light products, meaning like apples to apples. Ya, don't don't compare like a bag of of potato chips with a cup of fruit juice. It does not make sense. Doesn't make sense. Okay, so the comparison is a bit different. Alright, and then when you're looking at the nutritional labelling that that table that you see at the back, look at the. The column whereby is comparing a hundred grams or per hundred ml.

00:27:24 Kevin

Ya, don't don't compare using the per serving, because every food product the per serving is different. Okay ya, so the per hundred gram or per hundred ml is the most accurate one to to keep it. Keep it consistent. Ya. Okay, the other one is also having like the smart snacking. So what smart snacking is is actually choose being more mindful of what you're choosing for your snacks, targeting like high in fibre, high in protein.

00:27:49 Kevin

Okay, these two are the ones that we try to promote the early satiety effect, but yet trying to keep your calories consistent lah, not so high, and then also some other ways is actually having a regular meals. So timing having three main meals. If you want to squeeze squeeze in a snack, it's still the same thing. You know, having a smaller portion for snacks, but the having regular meals does help in terms of regulating your blood sugar prevents you from all the hunger pains and snacking a lot. And I think one other important thing is actually mindful eating.

00:28:19 Kevin

Mindful eating ya. So mindful eating has been quite talked about over the past couple of years. What it actually encompasses is actually being more aware about your what you're eating. You know how you're feeling before you eat after you eat. You know how the taste of the food itself. Also, another thing about mindful eating, which is, I feel is actually quite important, is actually promoting a holistic environment like communal settings, all these like eating with friends, eating with family. You know, I think that improves the food relationship that we have.

00:28:49 Kevin

Ya, also like building your improving your relationship with food so that this can train yourself to be more aware of how you're actually feeling when you're eating or even after you're eating lah. Ya. It does help with that also, in terms of it.

00:29:03 Rui Jie

Okay ya, so when you say it helps with that, right, what is the the thing that we are talking about?

00:29:09 Kevin

So I think at the end of the day, it's still the the weight management. Okay, so like your calories, you know, trying to understand, also like your cravings, you know, certain cravings are like. You want you crave certain foods. Ya, ya, ya. It may not be that. Actually, ya, just you. You want to eat. It could be sometimes like. Maybe your mouth is itchy. Okay, okay, right, but you had a full meal just now, and then you might be wondering like why are you still feeling?

00:29:33 Kevin

Okay, this, you know, so mindful eating does help with that, and also all the other ways of healthy dietary choices like that, it does help with coping with all the snacking, and at the end of the day it leads back up to managing your calories. So. Because at the end of the day we still want to keep our calories within the range to maintain our weight, or even if you are trying to aim for the the calorie deficit, also, that's the way of doing it. Also ya.

00:29:59 Rui Jie

So this mindful eating is quite interesting. Ya, so so it's like if let's say I already have a full meal, right, then I, suddenly I come back to the office and I feel like eh, feel like I need want to snack on something. Then I should really ask myself right, whether is it I'm hungry, ya, or whether is it my mouth is itchy.

00:30:13 Kevin

Ya, that's what you are trying to say, right, mouth is itchy is is one common thing that we that I do see some of my patients do tell me like they feel that their mouth is itchy.

00:30:21 Rui Jie

Ya ya.

00:30:22 Kevin

So I think sometimes I do tell them is like, maybe you just drink a cup of water first. Okay, because sometimes we are not really drinking enough fluids. I think we are just thirsty, but have to look into the deeper end as to why we are thirsty. Maybe our diet is high in in salt. Okay, we do know high salt diet tend to make you more feeling thirsty, so that could be one of the reasons. Okay ya, so so those are certain ways that we can try.

00:30:47 Rui Jie

Wow, very interesting. Okay, so I think we. We covered a lot of content today, you know, from calculating our calorie requirement, you know, from how much protein we need in a day, some practical tips, mindful eating, right, and of course there's so much more to learn. You know, at Active Health, we do have nutrition classes as well. Oh, okay, so one could actually sign up with the ActiveSG Plus website. And yes, kevin, so before I let you go right, there are some questions for us. Okay, then the audience have ask.

00:31:15 Rui Jie

So let me just take a look at the questions first. Ya.

00:31:20 Rui Jie

Okay, so I think the first question will be any side effects of too much protein.

00:31:27 Kevin

Okay, I think that's a quite a common question. So if let's say you do not have, if you are a healthy individual, no significant past medical history, especially like any issues with your kidney. Okay, okay, if you have higher protein intake, there, there's been shown that it does not have any effects. Okay, but I'll be more concerned on whether or not you are compensating for the lack of other nutrients. Right ya.

0 0:31:53 Kevin

So if if you're like, like just now I mentioned, if you're pumping up all your protein intake, right, do ensure that you have your adequate foods and your vegetables, your vitamins, your minerals, also, okay, and also take note on how you're actually feeling, because if you pump up slightly more protein, you might feel very very full, very full, ya, very quickly. Ya.

00:32:15 Rui Jie

Okay, so ya, so another question will be. What are some vegan friendly protein, vegan friendly proteins?

00:32:22 Kevin

Okay, so in terms of like proteins wise for vegans wise, soy protein is actually one of the common ones that is actually still vegan friendly. Almond, anything from plant based proteins are still vegan friendly, but I think at the end of the day these proteins we do know that they are, they might be lacking in certain amino acids.

00:32:48 Kevin

Okay, so proteins we, we do know that proteins are formed based of like twenty amino acids, right, plant based proteins wise, they too tend to be lacking in a couple of it, a couple of the essential amino acid ya. So it is essential amino acid means is that our body cannot make it. We need to get it from our diet. Right, right ya. So, but it does not mean that if you're having a plant based protein means you are completely missing that ya, so you can match two different plant based proteins together to make it complete. Right ya. So that is one way to to do it. Ya.

00:33:18 Kevin

So in terms of plant proteins wise, it's actually okay. Also ya ya. I'll be more concerned on all the other like if you are lacking in terms of like energy, like whether or not you're meeting your nutritional requirements for that itself ya. So actually, plant based proteins are still relatively okay.

00:33:33 Rui Jie

Okay ya, so things like beans and like leafy greens can actually combine ya.

00:33:37 Kevin

Some some. Some people. What they do is like. Sometimes they combine like like corn with lentils. Ya, so I know it's a bit odd like in our Asian demographics, we don't really have much beans right, but it's a way of actually trying to make the entire protein in your diet complete ya, because we try not to be missing out one or the other.

00:34:00 Rui Jie

Alright, cool. Okay, let me see. Okay. In what circumstances would one need to have protein powder as a supplement? Okay, very popular question.

00:34:11 Kevin

Okay, so I think protein powder wise, I'm not gonna. Protein powder is convenient. That that is given. I think the whole marketing thing about protein powders are actually convenient, but at the end of the day, it's also have to see whether or not are you actually meeting your calories and even your daily requirements just from whole foods alone. Okay, ya, so protein supplements should not be or protein powder. Ya, I think, based on the question, should not be your first choice approach.

00:34:37 Kevin

Okay ya, so I think you should actually look at your diet whether or not you're having adequate protein at your breakfast, lunch dinner, so meaning back to your total protein in a day. If you're actually meeting there and your total calories are are still within the range that you are trying to maintain your weight, or even to induce the weight loss, then protein powders are actually not necessary.

00:34:59 Kevin

Okay, ya, so because protein powders do add on calories, yes, it's in fact ya, it may not be significant, but it still adds on to a certain amount ya, and protein powders tend to be in liquid, mostly of course, liquid ya, and it fills you up quite quickly ya. So if you already are meeting your Nutritional needs through whole foods, and then you're adding on protein powders. Yes, weight gain can happen.

00:35:25 Kevin

Yup, I mean, that's if let's say you're not exercising lah, right, you know, but it's also to take note that you don't need the additional calories. We're trying to induce that calorie deficit, and you're already meeting all the proteins that you need.

00:35:37 Rui Jie

Actually, so I think the the baseline is if you are meeting that requirement from the whole foods, then the supplements really just need a supplement.

00:35:44 Kevin

Ya, because the whole point of supplement is actually to supplement. The diet is not to replace the diet.

00:35:49 Rui Jie

Actually, ya, okay, nice. Alright, so another question would be, is it healthy to eliminate carbohydrates from our daily meals? And would it help in weight management?

00:35:59 Kevin

Weight management? Okay, wow, okay, so I'll I'll I'll split this to to two portions. Okay, in terms of carbohydrates wise, we don't really recommend individuals to actually completely remove carbohydrates in our diet, but the thing is that I think the term carbohydrates has been loosely used. Ya, ya, so carbohydrates comprises of a lot of foods. Yes, like your rice, your noodles, your bread, your pastas, your beans, your milks, your soya beans, your fruits, your potatoes, all these ya.

00:36:28 Kevin

So when when we people say like they reduce their carbohydrates, we need to know what they're reducing. Okay, in general, we try to not induce that right, because our body, the main source of nutrient to the brain is actually sugars, which is coming from our carbohydrates. Okay ya, be it whether or not it's complex sugars or even simple sugars. So whenever you start reducing significant amounts or completely omitting carbohydrates in your diet, you will start having like lower energy. You know, sometimes low blood sugar. It's something that we try to avoid.

00:36:58 Kevin

Also, okay ya, and then in terms of weight loss wise, right, trying to aim about 45 percent or 55 percent of your total calories coming from carbohydrates is a good range to start off with ya, because obviously, if you don't want to have so much carbs itself, ya, you reduce. The range itself, ya, because proteins, fats, carbohydrates, they, they add up a certain percentage to our total energy.

00:37:23 Rui Jie

Oh, what's the percentage?

00:37:24 Kevin

So for carbohydrates is about 45 to about 65 percent of your total energy. Okay, proteins would estimate up to about ten to 35 percent of your total energy, and then for fat is close to about twenty to thirty to 35 percent lah, ya, okay, we can use that percentage as a gauge, right, but ideally we should not be like completely omitting carbohydrates.

00:37:45 Kevin

maybe one suggestion you can try is actually looking at the portion size, right, this one, or the other one is like opting for more complex carbohydrates. So complex carbohydrates are basically carbohydrates, which contain some fibre in them, so it delays the digestion. It makes you feel full. You know, stuff like your brown rice, your wholemeal bread, your pastas, ya, ya, so those are certain ways that you can try lah.

00:38:10 Rui Jie

Okay, nice, okay, so now another question that I have here would be. What if I don't eat? Enough protein? Okay, I really don't like the usual protein sources like meat and tofu. Okay, and I find it a big challenge. Okay to hit my protein intake, especially if it is one to 1.2 grams per kg body weight.

00:38:30 Kevin

Okay, interesting question. That's a tough one for you. Okay, ya, okay, so meat and I think meat and soy meat, meat sources, and tofu, meat sources, and tofu, ya, okay, so I think the other one to take to. Consider is aside from that, maybe can try. How about eggs? Because I'm not so sure what the context is like. Eggs is also one source.

00:38:53 Kevin

Ya, dairy wasn't listed, so I'm not so sure whether or not dairy has the who, whoever that ask the question has tried dairy. Okay, beans is also another source, also stuff like your kidney beans, any of your red, green beans, all these is okay. The other one is stuff like fish seafood, you know, don't know, necessary.

00:39:16 Kevin

Looking at meat, I presume the meat that the question was referring to was like your red meat, the chicken and your white meat. Ya, ya, so can try fish. You know, the other one is like your your dairy products. If you are not like lactose intolerant, okay, and of course, like beans coming from legumes, corn is also do contain some form of protein. Also, okay, and I think I, did I missed out? I think there's one other portion on that. How to hit it? How to hit?

00:39:44 Kevin

Yes, okay, so one is usually we try to aim for the baseline, but not necessary. If you, if you find to hit one, you can try 0.8. Usually that's another range that we we go for, but I think at the end of the day also having to see what is actually holding you back as to why you are not hitting.

00:40:00 Rui Jie

You are not hitting that ya.

00:40:02 Kevin

So it's like it could be one time. I think the other one is also like your relationship with food, right, maybe it's a taste preference thing that you don't like. Okay ya, so I think the other one is. That's where the mindful eating comes from. Ya, ya, ya. Trying to experiment with certain kinds of protein foods to see whether or not you are comfortable with that. Right, right, okay, another thing is that maybe if let's say if all else fails ya, right, like you have limited in terms of protein sources, but your calories are still just nice, not too much.

00:40:31 Kevin

Then ya, maybe the protein powders might help ya. Those are some of the scenarios that may ya. So it, we do have to look as to how we can feed protein powder inside in those kind of thing. As a whole, ya as a whole. Yes, correct ya.

00:40:45 Rui Jie

So ideally like whole food, but really cannot ya, really, really cannot.

00:40:49 Kevin

And then then that's when the protein powder, then we try to fix that, because I think like our food groups itself are quite diverse. Okay ya, so it's good to always try different types of food sources. Okay ya, so that it expands your variety, right, so that you have different strategies to increase protein intake.

00:41:07 Rui Jie

Ya, nice, nice one. I think that's a very hope that answers your question. Okay, so I think we have a time for a few more. Okay, so the next one will be do elderly, Okay, require more protein as they age.

00:41:18 Kevin

Okay, okay, so I think there is quite common understanding that as we grow older as elders older, they tend to lose their muscle mass. Right, sometimes they can put put on weight. Sometimes they can lose weight, right, so especially for seniors wise, protein intake is one of the considerations that we look out, but I think the major consideration that we look out is their past Medical history.

00:41:43 Kevin

Ya, so as we age, of course, we do encounter certain more medical conditions, you know, like diabetes, any issues, right, so once they tackle right, so especially if let's say a patient is don't have any much significant medical history that is affecting protein intake, then I'll look into how's their appetite, so I won't still go at protein first, right, right ya, because especially a lot of people, I think like my parents, whenever they are older, they will tell you.

00:42:12 Kevin

Or my grandparents, they will say that as they grow older, their appetite not good. Yes, correct, so those are the big ticket items that we look out for. Okay, okay, so if your appetite is not so good, no point forcing more protein. Ya, it's actually trying to stagger your meals throughout the day and then trying to fit in protein throughout the day, because the loss of appetite, which most people don't realise, is actually quite quite common. Yes, ya, and sometimes we grow older. We don't eat that much right, and then our weight starts to go down. Ya, and especially as we grow older.

00:42:42 Kevin

We try to maintain our body weight. We, we are not really aiming for like a significant weight loss. I mean, of course, if the the individual itself is like overweight, then at that age, yes, some weight loss would help in terms of like protecting the knees or any other like diabetes, or managing your blood sugar, cholesterol. In that situation, ya, maybe it's more important for weight loss lah, but if let's say the weight is stable, you know, and no existing medical condition, any significant ones.

00:43:12 Kevin

I'll look at the appetite. Right ya. That's the main priority. Okay, aside from like medical condition. Then we we start talking about whether or not it's needed to actually add on more protein lah.

00:43:22 Rui Jie

Ya, but do the num. Let's say I'm a healthy sixty year old individual with without any chronic condition lah, let's take it as a very clean, clean scenario. Okay, does the number change 1.1 to 1.2? Does it change?

00:43:34 Kevin

Not necessarily. It it around that range is still relatively okay. Okay, ya, ya, we, we won't be asking you to be eating less than one. Of course, we have. We grow older. We want to maintain your muscle mass. Okay, ya, so aiming for that one is okay. Slightly 1.2 on the higher end. If you are doing like those physio, those strength based exercises, it would help with that. Okay, okay ya, so not necessarily that they need to go like two. I think that's a bit too much for for a sixty year old to actually try. Ya.

00:44:02 Rui Jie

Alright, so the next question right, this, this listener, I think, created a debate by himself or herself. Oh, okay, eggs are a good source of protein. Some advice is having more eggs intake. We are usually told to watch the number of eggs taken. So who is right?

00:44:17 Kevin

Who is right? Wow, I think it. This question is a bit controversial. I feel ya. So it it boils down to a few defining factors, right, especially when it's like egg intake. If you look into the aspect of like cholesterol, yup, we try not to have too much egg yolk. Yes, in that sense, because we do know that that affects your total cholesterol to a certain extent. Yes, right, okay.

00:44:41 Kevin

But we also know that like your cholesterol also comes from like your internal organs, your seafood, ya, right, and all these do contribute to cholesterol. Okay, aside from just the egg itself. Okay, right, so that's one aspect, which is the internal organs, ya, your innards, like your p** intestines, okay, okay, not my, not my. No, no, no, okay, ya, so like your your p** intestines, your chicken liver, all these, right, okay, so that is the the the side of the question whereby, if let's say your cholesterol are quite elevated, ya, I will be mindful as to how much egg you are actually eating.

00:45:11 Kevin

Okay, right, maybe opting for the egg white instead of the yolk itself, ya, because you just want to target the protein. Right ya, the the yolk itself does not really contain that significant amounts of protein compared to the white. Okay, right, but if let's say your, you don't have much issues in terms of like your cholesterol, yup, and you're aiming to have like eggs in your diet. Yes, that one is fine, right, okay, but I would also be more cautious as to what are the other sources of protein that you are you can actually try to include also, so not necessarily just only just from eggs.

00:45:41 Kevin

Right ya, we do know proteins come from your soybean, your tofu, your dairy, your white meat, your red meat, your seafood, your beans ya, so you can play around with all that ya, not trying to like, restrict your diet just to just eggs itself.

00:46:00 Rui Jie

Ya, okay, so I think that hope that answers your question, and of course, take away the egg yolk. Okay, I think we have one one more last question. Our hawker centres offer a variety of food. They are typically high in carbohydrates and relatively lower in protein. Okay, protein rich food tends to be more expensive, making it challenging to maintain a balanced diet on a budget. Okay, any suggestions?

00:46:24 Kevin

Okay, so I think this one is a bit in terms of like hawker foods wise, I guess to answer this question, it depends if you're okay. Like I mentioned, if you're okay to bring foods from home, ya, you can just bring in the protein portion, right, or you can bring your source of like your carbohydrate. Or your additional portion of vegetable. Then you just order the side dishes. Okay, so that one is okay. But if let's say like you cannot, you're limited to cooking. You got no time to cook at home.

00:46:53 Kevin

Anything else is all just buying food from outside. Alright, one thing is to opt for like drinks, which are high in protein, so like your soybean milk, right, so that one we do know that that has per volume itself. The protein content is okay, and not so much high calories. The other one is like, maybe if cost is okay for you, you're alright with splurging a bit, maybe adding on additional protein portion.

00:47:20 Kevin

You know, maybe one, the egg itself, or even like a portion of meat. That's one thing, but I think also trying to be more mindful of what you're choosing at the hawker centre. I think that's a more important part. Okay, ya, to answer the question on like high calories, high carbohydrate, or that portion of the protein lah, ya, so opting for like fish. Or like not say not sorry, not fish, but like food choices in a hawker centre, they are not so high in calories. So now they have like the healthy premium meat symbol. They tell you it's lower in calories.

00:47:50 Kevin

Oh, okay ya, and they are in hawker centre, and they are budget friendly. Most hawker centres would already have. That is a initiative by Health Promotion Board. Ya, and then you can opt for that, and then you add on the the additional protein, because that one, that meal itself is already budgeted friendly, is lower in calories, and then I mean.

00:48:09 Kevin

If you are okay with the additional cost of the protein, ya, it's just additional compared to one that is not like, label as slightly higher in calories, and then it's a standard fixed price. You add on. It's slightly costly lah, right ya? So there are many ways to actually answer this question. There is. I feel that there is no really one fixed answer. It's very tricky on on that situation lah, but this, I mean, these are some suggestions that you can consider. Maybe just try. Try out.

00:48:35 Rui Jie

Okay, ya, okay, I think there are a lot more questions on the. On. The list, but we are not going to go through all of them. Okay, and of course, thanks the audience for such a enthusiastic response. You know so many questions. Okay, all those questions unanswered right, we will follow up with email, so don't worry about that. You will hear from us. And of course, let me try to sum up what we have talked about today. Right is so many things. Okay, so I think the key takeaway is very simple, right. We want to fill our body wisely. Right.

00:49:04 Rui Jie

Of course, we, calorie restriction doesn't mean we go hungry. We still have to eat and to. Maintain our balanced diet and protein is definitely not for body builders lah, right, okay, we still have to have some protein. And of course both tools when you use it together wisely, you know, will let you feel better. You stay healthier. Support your lifestyle as well. Right now for the average working Singaporean. Okay, so start with three balanced meal as what you've mentioned earlier, and add a smart snack. I think everybody will be happy to hear the word snack.

00:49:33 Rui Jie

Ya, if you need, and of course, pay attention to how your body feels, which are mindful, mindful eating comes in, and it's about building habits and sticking throughout the long term. Ya. Okay, and your body definitely will thank you lah, and don't go chasing those next diet trend lah. Okay, please seek proper advice. Okay, and I think lastly to to close right, kevin, you know, thank you again for your time and your sharing, your expertise.

00:49:59 Rui Jie

Right, and I think if anyone who wishes to actually see a dietitian, you can actually go to the polyclinic and GP. Right ya, so usually they will refer. They will refer.

00:50:08 Kevin

Ya. Okay, so you can do a referral for for that.

00:50:10 Rui Jie

Okay, so they can just go in to the GP. Ask for referral. Is it? Do they need to have any specific like? I think goal in mind. It depends.

00:50:19 Kevin

I think also you have to discuss with your doctors, because I think now the Health Promotion Board or the Ministry of Health is trying to pair one doctor to a patient. Okay, I think they're trying to build the relationship between patient and and doctor. Ya, so I think that's a good point for you to actually discuss with your doctor. Like if you have any like dietary goals or what are your goals in hand, or even any medical conditions which need some nutritional input, then ya correct.

00:50:47 Kevin

They can actually refer to a dietitian. Ya.

00:50:50 Rui Jie

Okay, cool. Alright, and of course, in our next episode, alright, we have mid midlife fitness. You know, train and triumph. You know, we got a hyrox pro athlete. I hope you can also join us in that session. We will send you the Zoom link lah, okay to talk about how to move better. You know how to stay strong. And keep up with your life. Okay, so stay tuned and you don't want to miss it. Okay, I hope everybody have a good lunch and thanks, kevin once again.

00:51:14 Kevin 

Ya. Thank you. Bye bye.

00:52:21 Rui Jie

Ya, so on screen you can see some active health nutrition programs like I mentioned earlier, so if you are interested, you could actually scan the QR code to find out more, and I think we do have another one is the fitness and health assessment which we'll be seeing on the next one. Yup, so there it is, so find out more on your body composition. You know what I mentioned. Earlier, right, and also Kevin did mention about the Inbody scan, the 770. You should get one scan here as well to find out more about your body composition and how much calorie you need in a day.

00:52:49 Rui Jie

Okay, and I think that is all, so I hope to see you on the next one. Thank you.