Hey guys, it’s Tyen, I’m a fitness trainer
This is a health and fitness show for everyone.
Whether you’re a fitness fanatic, struggling
with discipline or maybe you’re just plain lazy.
Today we’re talking about fast food.
Now let’s face it we all have our cravings
and sometimes we just want to indulge.
So I’m gonna show you how you can eat healthier
at fast food restaurants without feeling too guilty.
A great tip is to ask for your burgers protein-style.
That means instead of burger bun,
it’s wrapped in lettuce instead.
You would also ask for more vegetables to
make your meal just a bit healthier.
But will fast food restaurant accommodate
my special request?
Let’s find out.
So I just came from McDonald’s where I ordered
my double cheeseburger protein-style
with extra veggies.
So when I ordered the lady was really confused
so she went to go and asked her manager to take my order.
The manager said okay but there still seemed
to be quite a lot of confusion.
So it definitely looks very small compared
to a normal sized burger.
There are two patties here with cheese, also
and oh wow,
this is really messy.
So they did give me extra veggies because
in a double cheeseburger they normally just
add pickles and ketchup.
Well, it is still protein-style to be fair
but my expectation was that the patty kinda
be enveloped in a big lettuce but I suppose
they only have
you know, chopped lettuce and not the big lettuce.
It is a bit difficult to eat.
It still does taste like a cheeseburger.
It’s still really tasty because the beef patties
are really tasty along with the cheese and
a bit of the crunch from the lettuce.
But I’d say that as you can see, it’s not
the easiest burger to eat.
But also because I’m also a very messy easter
so I think some people can eat it a lot more gracefully than me.
So I ordered the grilled chicken burger protein-style
from Burger King.
When I place my order, at first the guy looked
at me strange.
He didn’t really understand what protein-style
meant so he asked me if I wanted extra beef.
And I said no I just don’t want the burger
with a burger bun, I just want it wrapped in a lettuce
and immediately he said no cannot.
I asked like oh is it possible I cannot eat
the bread you know I’m on a diet he went and
talk to the person who’s doing the burger
and then he came back and said okay can.
So let’s see what it looks like…this is my
protein-style chicken burger.
It has grilled chicken patty, a piece of tomato
and four pieces of lettuce.
I think I might as well order a chicken salad.
So in general it seems that there are not many
people who make these kinds of protein-style
requests for their burgers.
If you are going to be ordering it in this manner
then be prepared for there to be a lot of confusion.
However, to be fair, I only tried this with
two fast food chains so if you guys know of
any other chains that do protein-style burgers,
do let me know.
If you’re really craving the taste of fried
chicken, one thing you can do is to ask for
your chicken without the skin.
There’s actually a lot of fat in chicken skin
and it’s deep-fried in crumbs and batter.
You’re looking at quite a lot of extra carbs
So I just came out of Popeyes where I ordered
chicken breast and drumstick, no chicken skin.
When I was ordering the guy at first, he looked
at me so strange and he said that he couldn’t
because all the chicken is actually pre-fried.
So he actually uses the food tong and actually
helped me to take the skin off the deep-fried
chicken and I would say he did a pretty good
Both him and his manager said that they’ve
never heard of anyone asking for chicken with
no skin before.
In fact, some people even ask for more chicken
I don’t think that taking out the chicken
skin makes it much less enjoyable because
if you have your chicken like this you still
have a bit of moistness and some crunch from
the breadcrumbs but you don’t have too much
fat from the chicken skin.
So I just came from KFC, the guy behind the
counter took the food tongs and he very skillfully
took out the skin from the chicken and on
the other side we still have a bit of
chicken skin but it is mostly the crumbs.
So I know to some of you, the chicken skin
is the best part and why would you eat chicken
without the chicken skin?
If removing the skin is too much for you then
maybe what you could do is to get chicken skin
on one and don’t get chicken skin on the other.
Make it a compromise and take these baby steps
because cutting out the chicken skin really
helps to cut the calories in your meal.
So in summary, you know, every little step
Next up is pizza and you can have healthier
pizza if you opt for less sauce, less cheese
and have it on a thin crust instead of a regular
Right now I’m gonna call Pizza Hut.
Could I please order one regular Hawaiian
pizza with thin crust, less cheese and less sauce
maybe about half of it?
Neela. Okay I will leave a customer compliment
Okay, thank you for accommodating my request.
That was actually pretty easy.
It kinda seemed like she’s had this request
before she just went oh okay normal.
So my Pizza Hut delivery has arrived.
Here is my thin crust Hawaiian pizza with
less sauce and less cheese.
And for comparison’s sake, I also ordered a
regular Hawaiian pizza with regular crust
and the normal amount of sauce and cheese.
There’s definitely quite a significant difference
between the regular crust and the thin crust pizza
which is great because by ordering thin
crust you’re gonna be cutting down on your carbs
which means less sugar because carbs
get processed into sugar in our bodies.
So for my thin crust pizza, I also asked for
half the amount of sauce and cheese.
But looking at it from just the surface level
I can’t really tell much of a difference
so I’m gonna start off with the thin crust pizza
And now I’m gonna try the regular version.
So in term of the amount of cheese and sauce, there isn’t a significantly less in the thin crust pizza.
I suppose the lady knew that I was trying
to be healthier in ordering less sauce and
less cheese so she kinda did it across the
But in terms of enjoyment level, I actually
enjoyed the thin crust pizza a lot more than
the thick crust pizza because I can actually
taste more of the sauce and more of the cheese.
With the regular crust pizza, I can taste
a lot more bread so I can’t really enjoy the
sauce and the cheese as much as I would on
a thin crust pizza.
By ordering less cheese and sauce you’re actually
cutting on fat and sodium.
Sodium does cause you to have a lot of bloating
and a lot of water retention
making you feel really uncomfortable
which is why you might feel quite uncomfortable and lethargic after you eat fast food.
This is my order from Domino’s Pizza.
The thin crust is really very thin as compared
to the regular crust pizza.
It’s also very obvious that the thin crust has less sauce
and less cheese so they did fulfil my order.
When I said less cheese they took it very
There’s almost no cheese here, it’s just a
thin layer of cheese but I must say it’s still
really yummy because you still get the sweetness
from the sauce.
So in terms of my enjoyment level if I would
give this a 10 I would have to give this
about a 6.
But I would say though, the amount of calories
that you are saving from the pizza is a lot
because the crust is so thin, the carbs are
maybe a quarter of the carbs that you’d get
from the regular pizza.
Ultimately pizza is pizza so it’s really hard
to come by bad pizza and if you didn’t compare
them side by side the difference isn’t really
So yeah, I think you guys should definitely
give this a try.
So here are a few more tips.
So one tip is to eat your burgers open-faced
and what that means is to just take out the
top of your bun, remove it, don’t eat it and
immediately you cut your carbs by almost half.
I actually do this quite a lot because it
not only immediately remove the calories from
the extra carbs but you actually get a lot
more enjoyment just eating your burgers without
the extra bread because you can taste the sauce,
you can taste the meat and the cheese a lot better.
So to make your burger even healthier you could
actually scrape off some or most of the sauce.
Sauce is just a lot of sugar and mostly fat.
It didn’t seem like a lot when I first opened
the burger but it’s actually quite a heaping
teaspoon of tartar sauce that I got from this
And I’m gonna actually show you guys just
how much sauce and how many calories you save
just by removing the sauce.
This is my weighing scale, I take it around
with me wherever I go.
Aiyo battery low…
So there are about 12g of tartar sauce in
my burger. That’s about 50 to 60 calories.
Now it might not seem like a lot but it actually
takes about 10 minutes of running
and I’m not talking about you know jogging.
I mean like really like long-term running
for 10 minutes straight in order for you to
burn those 60 calories.
So honestly taking out the sauce doesn’t compromise
the flavour all that much.
I actually think I might prefer eating it
this way because with the tartar sauce it gets
a bit too creamy and too sweet but without
the top bun, without the tartar sauce,
you can really taste the tenderness of the filet-o-fish
burger and you still get the tastiness from
the residue sauce.
So another one of my personal favourite tips
is the napkin method
and what it is is that you use a piece of paper napkin
to dab off any excess oil from your food.
Oil-blot it like how you would oil-blot your
As you can see I am removing all the excess
oil from the surface.
And by doing this you save about 40 calories
per slice of pizza and imagine if you had
three slices of pizza.
That’s about 120 calories and 120 calories
is about 20 minutes running on a treadmill.
This method works on all other types of oily
and fried foods
Yeah, this is a very easy and okay it looks a
bit strange but great way to save your calories.
Unless you really really love oily food I
don’t think that the enjoyment level really
reduces that much
by using this method to dab off the oil.
So I actually use this method quite a lot
and I’m gonna tell you guys a pretty funny
but quite embarrassing story.
So last year I went out with this guy
and it was our very first date and we went to this really classy like high-end restaurant
and when we got to ordering I actually ordered my meat with less salt and less oil
so when the food came, it looked really oily and greasy
and I don’t really like super greasy food.
I thought I could salvage the situation so
I went to the toilet
and I actually went to get those paper towels that you
use to wipe your hands after you wash your hands.
And I came back to my table and I sit there
and I sheepishly started dabbing my fish in front of him.
I think he just thought that it was um…it
was a bit bizarre and a bit extreme
so you know there was…there was no date
So we come to the end of this episode, I hope
you found these tips useful
and at the end of the day I can give you all these tips but
if you really love your fast food in its
true and original form, it’s fine but if you’re
gonna indulge just make sure you do it in moderation.
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next video. Take care guys, bye!