Types of Food To Help Your Weight Loss Journey in Malaysia

Types of Food To Help Your Weight Loss Journey in Malaysia

One of the perks of living in Malaysia is the access to a diverse culture, and that includes a wide variety of food! Thankfully, that also means that we have access to healthy food as well. Most of the common Malaysian meals such as nasi lemak and fried kuey teow are packed with carbohydrates which results in high amounts of calories. Hence, it can be pretty tough to maintain a low carb diet in Malaysia with all the carbohydrate-rich foods. The nutrients found in these meals are not well-balanced with the right amount of carbohydrates, fats and protein. To make it easier for Malaysians to get the right nutrients, here is a list of the best foods to help you in your weight loss journey in Malaysia.

Foods Suitable For Weight Loss in Malaysia

1. Grilled, Roasted Or Steamed Lean Meat

Now, without a doubt Malaysians love to eat fried food. Fried chicken thigh, fried fish - you name it. If you really want to lose weight, you should opt for chicken breasts that are either grilled, roasted or steamed. Chicken breast is usually the better option due to the high percentage of protein. You could eat any sort of lean meat including salmon, fish, and beef.

2. Multigrain Bread

Compared to white bread, multigrain bread contains a higher nutritional value including more fibre. When you are looking for multigrain bread, look for the nutrients which are 100% wholegrain. Naturally, this type of bread will be less processed and keeps you full longer. Multigrain breads are made with wheat flour, which is better in the long run as you’ll gain more minerals, vitamins and fibre.

3. Greek Yoghurt

Greek yoghurt compared to regular yoghurt is much higher in protein and contains low sugar. The number of calories consumed are lesser as well. Packed with probiotics that help combat stomach issues and strengthen your immune system, greek yoghurt are one of the best foods to add into your diet when you’re going through weight loss in Malaysia.

4. Nuts and Seeds

Known to be one of the best foods to burn belly fat, nuts and seeds are rich in protein, fibre and healthy fats. Consuming nuts or seeds on a daily basis could help your body absorb more nutrients and minerals that contribute to weight loss. There are many different types of nuts you can add into your diet such as almond, pistachio and macadamia. Some of the nutritious seeds are sunflower seeds, pumpkin seeds and chia seeds.

5. Quinoa

Quinoa are usually one of the popular rice substitutes instead of regular white rice. Similar to oats, quinoa contains a high amount of protein and amino acids which is lacking in white or brown rice. Quinoa is rich in fibre and minerals which is why one cup of quinoa could be relatively higher than a cup of white or brown rice.

6. Oats

Most people would think that going on a full-on oatmeal diet could help them lose weight fast. Contrary to popular belief, oatmeal can even cause you to gain even more weight when consumed on a high amount. Oats tend to be rich in nutrients such as fibre and calcium while keeping you full for a longer period, making it a popular breakfast meal option. When you are eating oats on a regular basis, it is best to keep it within a calorie-controlled amount.

7. Cruciferous Vegetables

We all know vegetables in general are healthy and highly nutritious. But little did you know certain groups of vegetables tend to have better benefits compared to others. Cruciferous vegetables such as broccoli and cauliflower are high in vitamins, minerals, folic acid and potassium. These foods are often low in calories and help people to lose weight due to them being high in fibre. This is also why people tend to replace their white rice with broccoli or cauliflower rice as their main source of carbohydrates. Not only are you getting your daily dose of carbohydrates, you are also consuming more nutrients at a much lower calorie intake.

8. Tuna

Another type of food that is low in calorie and high in protein, Tuna is often consumed by bodybuilders or models due to the nutritional value. There are many different types of tuna, you should go for the ones that are in water, which have lesser calories compared to the ones in oil.

9. Peanut Butter

Yes, peanut butter can be very beneficial when you are trying to lose weight, but only if you consume in a moderate amount. Portion size is very important as excess quantity of peanut butter could result in weight gain instead. Peanut butter would be a better option compared to other spreads which are high in sugar such as Nutella. When you consume peanut butter, you will reduce your appetite which results in you consuming less calories overall.

10. Eggs

Eggs are a staple when it comes to weight loss due to being low in calories. Losing weight means you are consuming less calories on a monthly basis. Adding eggs into your diet could help curb your hunger and control your total calorie intake. Studies have also shown that eggs are great to be eaten during breakfast, although you are free to eat it as a snack at any time of the day too.

Types Of Common Diets in Malaysia

Though there are several types of diets, here are some of the common diets for weight loss in Malaysia that most Malaysians choose to follow.


  • Low Carb Diet such as Ketogenic and Atkins
  • Vegan or Vegetarian Diet
  • Paleo Diet
  • Intermittent Fasting Diet


Among all these diets, the low carb diet such as Keto tends to be the most popular option.

Example of a Low Carb Diet Menu in Malaysia

With all the carbohydrate-rich foods found in Malaysia, here is a sample of how you can implement a low carb diet in Malaysia:


Breakfast Options

  • Boiled egg with tuna on a multigrain bread.
  • Oats with peanut butter.
  • Greek yoghurt topped with nuts.


Lunch Options

  • Broccoli or cauliflower rice with roasted chicken breast.
  • Shrimp cauliflower rice.
  • Quinoa salad bowl topped with beans, cucumber, salad leaves and tomatoes.


Snack Options

  • Roasted nuts with various flavours.


Dinner Options

  • Broccoli or cauliflower fried rice together with Japanese tofu topped with onions and garlic.
  • Broccoli or cauliflower rice with curry coriander chicken.
  • Grilled eel with white rice and broccoli or cauliflower.