One of the biggest mistakes people make when starting a calorie deficit is thinking:
“Bawal na lahat.”
Hindi naman.
The real secret isn’t removing food—it’s knowing which Filipino foods you can eat daily and which ones should stay pang-minsan lang.
Once you understand this, dieting stops feeling like punishment and starts feeling… doable.
Why “Daily vs Occasional” Matters So Much
On a calorie deficit:
- ✔ Daily foods should be low to moderate calorie
- ✔ Occasional foods are higher calorie but enjoyable
- ❌ Mixing them up leads to frustration and weight stalls
This guide helps you eat Filipino food smart, not restrictively.
DAILY FILIPINO FOODS (Calorie-Deficit Friendly)
These are foods you can rotate almost every day without guilt.
1. Tinola (Chicken or Fish)
✔ Clear broth
✔ Lean protein
✔ High satiety
Eat this as often as you want—sabaw pa lang busog ka na.
2. Sinigang (Lean Cuts Only)
✔ Sour flavor reduces overeating
✔ Loaded with vegetables
Best proteins:
- Bangus
- Shrimp
- Lean pork cuts
Limit fatty cuts if eaten often.
3. Ginisang Gulay (Minimal Oil)
✔ Low calorie
✔ High volume
✔ Budget-friendly
Examples:
- Ginisang sayote
- Ginisang upo
- Ginisang pechay
Add a little protein to make it filling.
4. Grilled or Air-Fried Fish
✔ High protein
✔ Low fat
✔ Easy to portion
Perfect partner to:
- Ensaladang talong
- Tomato-onion salad
5. Eggs (Portion-Controlled)
✔ Filling
✔ Affordable
✔ Versatile
Best daily options:
- Boiled
- Scrambled with veggies
6. Filipino-Style Salads 🥗
Not diet food—real food.
Daily-friendly options:
- Mango Kani Salad
- Chicken salad (light dressing)
- Fresh veggie salads
Great as dinner kapag gusto mo ng mas magaan.
OCCASIONAL FILIPINO FOODS (Enjoy—but Not Daily)
These aren’t “bad”—they’re just too calorie-dense for everyday eating.
1. Fried Ulam 🍗
Examples:
- Fried chicken
- Fried pork chop
- Fried bangus
Enjoy 1–2x a week, not daily.
2. Processed Meats 🌭
Hotdog, longganisa, bacon:
- High fat
- High sodium
- Low satiety
Weekend food, not everyday breakfast.
3. Creamy & Gata Dishes 🥥
Examples:
- Bicol Express
- Ginataang gulay
- Creamy pasta
Delicious, comforting—but calorie-heavy.
4. Bakery Items & Pastries 🥐
Pan de sal is okay…
3–4 pieces daily? Medyo delikado 😅
Better paired with protein or eaten occasionally.
5. Sugary Drinks & Milk Tea
Liquid calories = sneaky calories.
Better as:
- Treat days
- Special occasions
Not pang-araw-araw.
6. Desserts 🍰
Leche flan, cake, ice cream—yes please…
Just not daily.
Daily vs Occasional Cheat Sheet
| Category | Daily | Occasional |
|---|---|---|
| Ulam | Tinola, sinigang | Fried chicken |
| Protein | Fish, eggs, tofu | Bacon, longganisa |
| Carbs | Measured rice | Pastries |
| Drinks | Water, black coffee | Milk tea |
| Desserts | Fruit | Cake, ice cream |
Where Rice Fits In 🍚
Rice belongs in the daily category—but portion-controlled.
Best practice:
- ½ cup per meal
- 1–1½ cups per day
Rice becomes an occasional problem only when portions get out of hand.
Why This Approach Works for Moms
✔ No banning of food
✔ Family-friendly
✔ Sustainable
✔ No “diet fatigue”
This is how you stay on a calorie deficit without quitting after 2 weeks.
Weight loss isn’t about eating “perfectly.”
It’s about eating wisely, most of the time.
Know which Filipino foods you can eat daily…
and enjoy the rest occasionally—without guilt.
That balance is what makes results stick.
