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Attention please! Here we have some good techniques to control your weight.


Attention please! Here we have some good techniques to control your weight.


Eat more fruit to control your weight

Choose fruit with Low GI (Glycemic Index) and Low GL (Glycemic Load). Glycemic Index: GI is the numbers used to determine food based on how fast it is absorbed into human body and turned into sugar, comparing to Glucose which can be absorbed fastest (GI = 100), which means the food with high Glycemic Index (GI>70) will be quickly digested and absorbed into your vein, causing your body to generate a great amount of Insulin to control your blood sugar. When you normally eat food with high Glycemic Index, your body will need to generate more and more Insulin, resulting in Insulin Resistance that eventually leads to Diabetes in the future. However, Glycemic Index for each food can be vary, depending on its cooking methods and Glycemic Load (GL)


Glycemic Index : GI Fruit list
Low GI
(GI <=55)
Guava, Apple, Dragon fruit, Strawberry, Orange, Asian Pair, Cultivated Banana
Medium GI
(GI 56-69)
Raw Mango, Rambutan, Ripe Papaya, Cantaloupe
High GI
(GI =>70)
Ripe Cavendish Banana, Longan, Watermalon, Jackfruit, Lychee, Durian Pineapple, Date fruit, Tamarind

Keep sweet bubble milk teas away for a while…If you want to control your weight properly.

A cup of sweet bubble milk tea provides over 450-500 kcal. It is consisted of 14-18 teaspoons of sugar and 2 teaspoons of fat. Furthermore, its ingredients (such as milk powder and Casein) also contain Beta-Casomorphin, a substance that causes addiction. It will attach itself to Opioid receptors, which are responsible for analgesia, including controlling moods and motivation. Therefore, it’s undoubtedly that people are addicted to it.

The calories provided by a cup of sweet bubble milk tea are equal to 6-7 ladles of rice, or a dish of rice with stewed pork leg. It is also consisted of 14-18 teaspoons of sugar, which means it provides much more sugar than our daily need (approximately 6 teaspoons). Due to mentioned above reasons, water is considered to be the best and most beneficial drink during your diet controlling session.

Here’s some food we would like to suggest during weight control session.

Having 3 meals daily with adequate nutrition and enough water are the most crucial things to do during your weight controlling session. We would like to introduce you a food recipe that provides efficient nutrition, less calories and can be eaten either as a main dish or a snack.

Fruit & Vegetable Salad + low calories dressing

Salad dressing ingredients:

  1. 3 tablespoons of Yoghurt (original flavor, low fat)
  2. 1 teaspoon of pure lemonade
  3. A small amount of salt and black pepper

Mix them up together

  1. Preferred salad Vegetables
  2. 8 cubes of sliced fruit
  3. 30 grams of torn cooked chicken breast
  4. 2-3 roughly grinded nuts


It’s easy to cook and adequate in nutrition, yet it provides only 170 Kcal/ dish




For further information
Please contact Weight management and Nutritional Rehabilitation Center
Phyathai 3 Hospital
Tel: +66 2467 1111 Ext. 1839

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