Hot Pot Harmony: A Tasty Weight Loss Strategy?

Hot pot is a delicious meal, but is it good for weight loss? Unfortunately, hot pot is generally considered unhealthy due to its high-calorie content, which can easily exceed 1500 calories per serving. The broth, meat, and dipping sauces used in hot pot are typically high in fat and calories, and it's easy to overeat during this shared meal. However, with some adjustments, it is possible to make hot pot healthier and more weight-loss-friendly.

When eating hot pot, it's important to choose your soup base wisely. Popular bases like satay, curry, and Sichuan chilli are tasty but tend to be oily and high in calories. Instead, opt for broth made with tomato, corn, parsley, century egg, fish, or soya milk. These options are lower in calories and fat. Similarly, instead of calorie-dense sauces like chilli oil and satay, opt for chopped herbs, chilli peppers, and garlic.

The order in which you eat the ingredients also matters. Start with vegetables as they are rich in dietary fibre, creating a feeling of fullness and pacing your appetite. Vegetables also tend to absorb oil, so if fatty foods are placed in the pot first, they will soak up the excess fat. Eating veggies first helps prevent unnecessary calorie intake.

When it comes to meat, opt for seafood and lean meats like chicken and fish fillets. Dumplings, wantons, and fish balls are also better options than beef, pork belly, or sausages, which are higher in calories and fat.

Lastly, be mindful of your drink choices. Instead of sugary drinks or beer, opt for unsweetened tea or still water.

In conclusion, while hot pot may not be the best choice for those on a weight-loss journey, it can be made healthier with some simple adjustments. By choosing the right ingredients and being mindful of portion sizes, you can enjoy this delicious meal without derailing your fitness goals.

Choose a soup base with fewer spices and less salt

Hot pot is a popular meal, especially in the winter months, but it can be high in calories, fat, and sodium. To make it healthier, it is recommended to choose a soup base with fewer spices and less salt.

The soup base is key to a delicious hot pot, adding flavour and aroma to the dish. Popular soup bases such as satay, curry, pork bone, and Sichuan chilli are often oily and high in calories, fat, and sodium. Chilli, satay, and curry bases tend to be high in calories.

To make a healthier choice, opt for a soup base with fewer spices and less salt. Here are some tips to help you choose:

• Choose a mild or clear broth: Instead of a spicy base, opt for a mild or clear broth, which tends to be lighter and less spicy. A chicken stock-based broth, for example, can be a good option.
• Limit sodium: Look for soup bases with reduced sodium or make your own broth to control the amount of salt added.
• Use fresh herbs and spices: Instead of relying on pre-packaged soup bases, try making your own broth using fresh herbs and spices. This way, you can control the amount of salt and other seasonings added.
• Opt for vegetarian options: Vegetarian soup bases, such as those made with tomato and corn or parsley and century egg, tend to be lower in calories and fat.

By choosing a soup base with fewer spices and less salt, you can make your hot pot meal healthier and more balanced. Remember to also pay attention to the other ingredients you add to your hot pot and enjoy everything in moderation!

Eat vegetables first, then protein and starch

Hot pot is a popular meal choice, especially during the winter months, but it can be a dieter's nightmare. The good news is that with a few simple adjustments, you can still enjoy this tasty treat without blowing your diet.

One of the best ways to avoid consuming excess calories when eating hot pot is to be mindful of the order in which you eat the ingredients. Eating vegetables first is a great way to increase feelings of fullness and promote digestion. Vegetables are rich in fibre and vitamins, and can help control starch and calorie intake. So, go for those green veggies like spinach, broccoli, cabbage, lettuce, and mushrooms first.

Next up, tackle the carbs. Opt for healthier options like udon, vermicelli, glass noodles, or konjac noodles. These are lower in calories and fat than, for instance, instant noodles.

Finally, eat your protein and starch. Meat and seafood are high in calories, so save these for last. Go for lean meats like chicken and fish, and if you're having dumplings, wantons, or fish balls, eat these in moderation.

Remember, the more varied your hot pot, the better. So, don't be afraid to throw in some tofu or bean curd for a vegetarian option, and if you're making hot pot at home, stick to homemade broth and avoid processed foods.

Choose low-calorie side dishes

Hot pot is a popular meal, especially in the winter months, but it can be high in calories. The good news is that with some simple tweaks, you can still enjoy hot pot without going overboard on calories. Here are some tips for choosing low-calorie side dishes to go with your hot pot:

• Stick to low-calorie vegetables and tofu: Unlike meat and carbs, you can load up on veggies and tofu without worrying about excess calories. Some low-calorie vegetables that go well with hot pot include cabbage, broccoli, mushrooms, leafy greens, asparagus, green beans, radishes, bok choy, and tofu.
• Choose lean proteins: Opt for lean meats such as skinless chicken breast, shrimp, squid, scallops, fish fillets, lean beef like sirloin or filet mignon, pork tenderloin, and boneless chops. Tofu, tempeh, and edamame are also good alternatives.
• Control portions for noodles and carbs: While rice noodles, sweet potatoes, and Chinese yam add heartiness to hot pot, they can also increase the calorie count. Watch your portions and go easy on high-calorie additions. Fill up on broth and veggies first, and alternate bites of noodles or rice with lower-calorie ingredients.
• Avoid processed foods: Sausages, fish balls, and other processed foods can increase the calorie count of your hot pot. Stick to whole foods and fresh ingredients as much as possible.
• Choose low-calorie drinks: Instead of carbonated drinks or high-sugar beverages, opt for water, unsweetened tea, or unsweetened chrysanthemum tea to quench your thirst.
• Make your own broth: Many store-bought broths are packed with sodium, MSG, and oils. Making your own broth at home allows you to control the ingredients and keep the calorie count down. Use water or low-sodium broth as the base, and add fresh herbs and spices for flavor.

Avoid drinking carbonated drinks

Hot pot is a delicious and social meal, especially popular in the winter months. However, it can be very high in calories, fat, and sodium, which can easily contribute to weight gain. To avoid this, there are several strategies you can employ when eating hot pot, such as choosing a healthier soup base, eating vegetables first, and limiting your intake of fatty meats. In addition, avoiding carbonated drinks is another important way to maintain a healthy weight when enjoying hot pot.

Carbonated drinks, including sodas and energy drinks, often contain high levels of sugar and caffeine, which can be detrimental to your health and weight loss goals. Firstly, these drinks are associated with obesity and weight gain due to their high sugar content. The sugar in these drinks interacts with bacteria in the mouth, forming acids that can lead to cavities and tooth decay. This can cause aesthetic issues, such as yellow teeth, and more serious health conditions.

Secondly, carbonated drinks can contribute to heartburn and a sour taste in the mouth. This is because they contain dissolved carbon dioxide, which turns into gas when warmed to body temperature in the stomach, leading to repeated belching. Additionally, food and stomach acid may come up the food pipe during belching, causing an unpleasant sensation.

Thirdly, carbonated drinks have been linked to reduced bone strength, particularly in women. Studies have shown that women who consume regular and diet cola tend to have weaker hip bones compared to those who do not. This is possibly due to the replacement of calcium-rich foods, such as milk, with soft drinks in the diet.

Finally, drinking carbonated drinks can negatively impact your overall nutrient intake. People who regularly consume these beverages tend to eat less protein, starch, dietary fiber, and vitamin B-2. Additionally, they may be less likely to consume fruit and fruit juice, further reducing their intake of essential vitamins and minerals.

Therefore, it is advisable to avoid carbonated drinks, especially when enjoying a calorific meal like hot pot. Instead, opt for healthier alternatives such as water, unsweetened tea, or diluted fruit juice. Making these simple choices can help you maintain a healthy weight and improve your overall health.

Make hot pot at home

Hot pot is a popular dish in many Asian cultures and cuisines. It is a flavourful pot of spices and herbs that cook individual pieces of meat and vegetables. It is a great choice for a social meal with family or friends, especially during the winter months.

Broth

Hot pot broth is the soul of the dish and is an indispensable ingredient. You can either make your own broth or use a store-bought broth base. If making your own, a good combination is to have a spicy broth and a milder, refreshing broth to give your palate a break. If using a store-bought broth, there are many options available, including spicy Sichuan hot pot, Japanese-style pork soup base, tomato soup base, and seafood-flavoured.

Ingredients

The key to hot pot is the variety of your spread. You want a range of textures and flavours, so include a mix of proteins, vegetables, and starches.

Proteins

Beef, lamb, and pork are popular choices for hot pot. You can use pre-sliced meats or slice them yourself. If slicing yourself, partially freeze the meat first as this will make it easier to cut into thin slices. Chicken is also an option but is best eaten in moderation as it is higher in fat.

Seafood is another popular choice for hot pot. Shrimp, scallops, oysters, and fish fillets are all good options. If you want to include fish, choose a firm fish like tilapia, bass, or flounder and slice it thinly.

Vegetables

A variety of vegetables will add flavour and texture to your hot pot. Good options include:

• Napa cabbage
• Chrysanthemum greens
• Yu choy
• Mountain yam
• Taro
• Lotus root
• Celtuce
• Kabocha squash
• Potato
• Watercress
• Spinach
• Tomatoes
• Corn
• Mushrooms

Starches

Starches are an important part of a hot pot meal. Here are some options:

• Vermicelli
• Rice noodles
• Thin fresh white noodles
• Fresh spinach noodles
• Shirataki noodles
• Rice cakes
• Frozen dumplings

Equipment

To make hot pot at home, you will need some special equipment:

• A heat source: an electric hot pot burner is recommended, but any portable heat source will work.
• A pot: a Chinese stainless steel hot pot is ideal due to its round shape and depth, but any wide, relatively shallow pot will work.
• Chopsticks: bamboo or wooden chopsticks are best as they are heat-resistant and cool off quickly.
• Sauce bowls: small bowls for each person to assemble their own dipping sauce.
• Metal hot pot baskets/wire ladles: these are not necessary but are useful for cooking and retrieving food from the pot.

Tips

• Choose your soup base wisely: popular soup bases tend to be oily and higher in calories, fat, and sodium. Instead, opt for a soup base made with tomato, corn, parsley, century egg, fish, or soya milk.
• Eat vegetables first: vegetables are a source of dietary fibre and will help create a feeling of fullness. They also tend to absorb oil, so if you put fatty foods in the pot first, the vegetables will absorb a lot of fat.
• Save meats and proteins for last: end your hot pot with seafood and lean meats like chicken and fish fillets. Dumplings and fish balls are also good options.
• Choose low-calorie drinks: instead of plum juice, cane juice, fruit juice, fizzy drinks, or beer, opt for unsweetened tea or chrysanthemum tea. You can also choose still water or water down your favourite juice.

Frequently asked questions