Anjar Priandoyo

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Posts Tagged ‘Calories

Psikologi Diet

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300g, 225 cal Tahu 3 potong
100g, 130 cal Nasi
050g, 80 cal Telur Rebus
150g, 135 cal Pisang (dengan kulit 250g)

Aneh sebenarnya, kalau mau kenyang sebenarnya cukup makan nasi saja. Cukup satu piring, bahkan kalau ukuran McD satu porsi nasi adalah 100g. Ditambah telur rebus, sarapan sudah lebih dari cukup. Pisang untuk ukuran agak besar, hampir setara dengan nasi. Jadi sebenarnya prinsip dari diet adalah menahan diri untuk makan sesedikit mungkin. Dan bisa jadi faktor keyakinan besar pengaruhnya, semisal air dingin konon dianggap bikin gemuk, menurut science justru sebaliknya, air dingin bisa bikin kurus karena tubuh akan berusaha menyesuaikan dengan kondisi tubuh.

Written by Anjar Priandoyo

Maret 23, 2022 at 6:24 am

Ditulis dalam Science

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Hidup hemat pasti sehat

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050g, 080cal Telur 6g protein (12g/100g protein)
300g, 225cal Tahu (8×3=24g protein) (8g/100g protein)
200g, 080cal Susu 6g protein (3g/100g protein)
150g, 200cal Nasi (2g/100g protein)
100g, 239cal Chicken 27g protein

Nasi punya calori hampir 2x tahu, kalau mau energi makan nasi
Tahu punya protein hampir 3x nasi, kalau mau tidak gampang lapar makan tahu
Telur punya protein hampir 1.5x tahu, kalau mau protein makan telur

Kalau mau hidup murah, makan nasi. Nasi yang biasa saya beli sekitar 65rb/5kg atau 13ribu/kg. Sekali masak saya biasanya membuat sekitar 200g (sekitar Rp 4000), bisa jadi 4 porsi (masing-masing 200g), jadi sepiring nasi produksi sekitar 1000 rupiah. Kalau telur 1 kg sekitar 20ribu isi 15, maka satu buah telur sebenarnya hanya 1500 rupiah.

Kalau punya banyak uang? ya makan daging, tinggi calorie tinggi protein

Written by Anjar Priandoyo

Maret 18, 2022 at 7:44 am

Ditulis dalam Science

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Mengelola Diet dan Calories

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Sederhana

Telor rebus 50g, 80cal
Nasi 150g, 200cal
Tahu rebus 200g, 150cal
Susu 200ml, 150cal
Kangkung rebus, 20cal
Sambel ABC 5, 50 cal
Kopi

Written by Anjar Priandoyo

Maret 16, 2022 at 7:01 am

Ditulis dalam Science

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Calorie Counter – Kopi dan Snack 150 cal

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Good Day Vanila Latte 20g – 90 cal
Kopi Kapal Api Special Mix 25g – 100 cal

Written by Anjar Priandoyo

Oktober 22, 2021 at 5:25 pm

Ditulis dalam Science

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Calorie Counter – Protein

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Protein

Beef 100g 250cal protein 26g
Dada-ayam 100g 165cal protein 31g 0.5kg 35rb
Tofu 100g 76cal protein 8g
Milk 100g 61cal protein 3g
Egg 100g 155cal protein 13g

Skinless vs Skin-on
110 calories vs 190 calories

Written by Anjar Priandoyo

Oktober 20, 2021 at 8:32 am

Ditulis dalam Life

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Calorie Counter – Formula 400/600

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Calorie Counter

Orang sebenarnya cukup makan 400g/600cal (Nasi 200g/300cal ditambah Daging 200g/300 cal) saja setiap sajiannya.

Main course (protein):
McD Cheese Burger (reguler) 119g 300cal, Big Mac (large) 219g 563 calories

KFC Chicken Breast Original (reguler) 172g 390 cal, Chicken Breast Crispy (large) 181g 520 cal, Chicken Tight 280 cal, Chicken Drumstick/Wing 130

Large: Meat Lovers Pizza 390 calories (1/8 pizza)
Meat Lovers Pizza Stuffed Crust 440 calories (50% fat, 32% carbo)

Average Fish & Chips: 850 cal

KFC Rice 213g 268 cal
McD Fries Medium 110g 320 cal
Coke 330ml 139 cal
Es Teh Manis 150 cal
Thai Tea 300 call

Chatime Pearl Milk Tea: 360cal reguler, 550 cal large

Normal average person 1000 calories / 500 g lunch:
McD: Big Mac: 500cal, Fries Med 300, Coke 200 cal
KFC Super Besar 2: Rice: 200 cal, Breast 300 cal, Thigh 300 cal, Coke 200 cal
Padang: Rice 200g/250~300 cal, Rendang 100g/200~300 cal, Gulai Nangka 100cal, Singkong 100cal, Es Teh 200 cal)
Warteg: Rice: 200g/250~300 cal, Dada 172g/280~300 cal, Tumis Kangkung 200cal, Es Teh 200 cal)
Sate Kambing: Nasi: 300cal: Sate 353 cal~400, Bumbu Kacang 130cal ~150, Es Teh 200 cal)

Normal skinny person 800 calories lunch:
KFC Super Besar 1: (Rice: 200 cal, Breast 400 cal, Coke 200 cal)
McD Cheese Burger, Padang/Warteg (Nasi, Lauk, Sayur tanpa Es Teh atau Nasi, Lauk, Sayur sedikit, Es Teh)

Diet 600 calories: Roti 2 lapis 200 cal, Cheese Single 100 cal, butter spread 1tbsp 50 cal, Susu 200 cal
Diet 400 calories: Roti 1 lapis 100cal, Cheese singles 100cal, Susu 200 cal

Nasi 252 kkal
Gulai nangka 103 kkal
Daun singkong 31 kkal
Ayam bakar 372 kkal
Ayam pop 257 kkal
Telur balado 87 kkal
Telur dadar 436 cal
Rendang 97 cal
Rendang 100g 193 cal
Dendeng 151 kkal
Daging cincang 302 kkal
Paru goreng 134 kkal
Tunjang (kikil) 61 kkal
Ikan kembung 215 kkal
Gulai kepala kakap 92 kkal
Sate padang 384 kkal

Written by Anjar Priandoyo

Oktober 17, 2021 at 10:43 am

Ditulis dalam Life

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Calorie Counter: 300 cal breakfast

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Roti 1 lapis 37g 100 calories (sari roti)
Cheese singles 21g 66 calories
Susu 1 gelas 250ml 150 calories

Written by Anjar Priandoyo

Oktober 16, 2021 at 6:52 am

Ditulis dalam Life

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Diet Plan – Calories Package

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Calories Counting: 600 gram – 600 calories

BREAKFAST: High Calories, High Protein: 600g-600cal

Paket 1:
Susu 250ml (satu gelas besar): 150cal (carb:12 g, prot 8g, fat 8g)
Telur rebus 50g: 78cal (prot 6g, fat 5g)
Roti toast 35g (satu lapis): 80cal (gula 3g, fat 3.5g)
total: 263 call = 350g

Paket 2:
tofu 3x100g: 228cal (prot: 12gx3)
total = 600g, 600cal

LUNCH: 600g-200cal
sayur 2x100g: 60cal
papaya 3x100g: 120cal

DINNER: 600g-600cal
sayur 2x100g: 60cal
tofu 3x100g: 228cal
banana 3x100g: 180cal

Mencoba menyusun menu baru, kesalahan diet selama ini diantaranya:

2014 diet plan result 60kg in one year. I don’t have more detail analysis just like now. But It is major lifestyle changes: running routinely, avoid sugar, normal meal. But I assume shifting from Indonesian style to UK style significantly reduce.

By the time the third year, I have routine run schedule, time is manageable, however there is another temptation. It is comes from UK sweet things: toast with chocolate, milk tea with high sugar. However still at the end of UK the peak weight is still at 66kg at 2019.

The problem during 2019-2021, it was two years period of uncontrollable Kopi ABC Susu. And it started to be normal again after Ramadhan 2021, I start to run again, I start to have 3 meals plan control. It is 3 times than the 2014 Diet plan. I also found the importance of warm food (chili, ginger, warm milk, toasted break) to control the appetite.

Interesting in short

2014 diet plan: result 60kg (from 66kg)
– reduced stress
– exercise
– 1x meal diet (reduce sugar)

2017 diet plan: result 66kg (from 63kg)
– increased stress
– exercise
– 1x meal diet (reduce sugar)

2019 diet plan: result 60kg? (from 71kg)
– increased stress
– 3x meal diet

Written by Anjar Priandoyo

Oktober 3, 2021 at 7:24 am

Ditulis dalam Life

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Sarapan

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Indomie Rebus 80g (53g carb, protein 8g, 18g fat), 400cal
Telur Rebus 50g (6g protein, 5g fat), 78cal
Teh Manis 200ml, (23g gula) 90cal

RDI 2000 calories: Carbs 300g, Protein 50g, Fat 78g, Fiber 28g

Written by Anjar Priandoyo

Oktober 2, 2021 at 5:38 pm

Ditulis dalam Life

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Calorie Counter: Empty Calories

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Tofu 100g 76cal: 300g
Kangkung 100g 19cal: 300g
Pisang 100g 89cal: 200g
Papaya 100g 43cal: 300g

Keju 100g 402cal
Gula 100g 387cal
Fat 100g 770cal

French Fries 100g: 312cal

Rice 100g 130cal
Potato 100g: 77 cal
White Bread 100g: 265cal

Concept: Density

Stomach: ref, ref, ref
Max: 7kg (Nathan’s 4th July 70 Hot Dogs)
Normal: 1.5-2 liters, max: 3-4 liters

Average American: 3,600 calories ker day
Average Adult: 2kg 2 calories (25% carb, 25% fiber, 20% protein, 20% water, 10% fat)

Written by Anjar Priandoyo

September 30, 2021 at 9:55 am

Ditulis dalam Life

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