Video summary

체지방 10% 유지하는, 가성비 좋고 맛있는 단백질

Main summary

Key takeaways

Lifestyle

Overview

  • Speaker: Tidong (YouTuber) — maintains body fat in the low 10% range (previously targeted ~4.9%).
  • Main message: you don’t have to eat boring chicken breast only. There are many tasty, cost‑effective high‑protein natural foods (not just snacks) that help maintain a lean physique and make dieting sustainable.

You can eat varied, flavorful high‑protein foods and still stay lean — rotate products and watch portions/ingredients to keep dieting enjoyable.

Lifestyle & Dieting Tips

  • Rotate flavors and products to avoid boredom while dieting.
  • Aim for cost‑effectiveness: Tidong considers ~1,000–2,000 won per 100 g reasonable for diet protein.
  • Watch sugar and glycemic load in sauced/processed items — check ingredient lists for maltodextrin and added sugars.
  • Prioritize microwaveable / ready‑to‑heat products for convenience on busy days; use an air fryer or pan‑fry for better texture when needed.
  • If you want an alcoholic pairing, choose low‑calorie/low‑sugar drinks (example: Hite Zero Zero).
  • Use sugar alternatives (allulose, stevia) for homemade seasoning to reduce added sugar.
  • Don’t overconsume tasty sauced items — even “healthy” options can add significant calories and sugar if eaten in large amounts.

Recommended High‑Protein Foods (highlights, nutrition & pricing notes)

  • Packaged chicken breast (example brand cited)
    • ~22 g protein / 100 g
    • ~2,000 won / 100 g (some packages weigh >100 g so portions can be larger)
  • Mitri (Giant) Chicken Breast Fried Rice
    • 475 kcal, 64 g carbs, 2 g sugar, 11 g fat, 30 g protein
    • Microwavable and convenient for those who want rice + high protein
  • Chicken tenderloin / one‑bite chicken
    • Less fat than thigh, more moist than breast; best flavor = black pepper
    • Usually requires pan/air‑fryer (not always microwaveable)
    • ~1,200 won / 100 g (cost‑effective)
  • Odadak (sauced) chicken thigh (sauce chicken leg)
    • Very tasty, moist thigh meat — higher fat but useful as a diet “cheat” for sustainability
    • ~1,800–2,000 won / 100 g (example prices)
    • Watch sauces for maltodextrin and added sugars (raises blood sugar)
  • No‑brand / supermarket charcoal‑grilled chicken (ready‑to‑heat)
    • ~0 g sugar, ~10 g fat, ~23 g protein per 100 g
    • Soft texture and convenient
  • Frozen mackerel (boneless options)
    • Flavorful, moderately fatty (helps keep diet sustainable) and high in protein
    • Norwegian versions tend to be tastier in Tidong’s experience; Korean options cheaper
    • Price examples: ~2,800 won / 100 g (premium) and ~1,700 won / 100 g (budget)
  • Pork shoulder (front leg)
    • Moderate fat, high protein, very cost‑effective (~1,400 won / 100 g)
    • Good grilled or stir‑fried; premarinated options using allulose exist (lower sugar)
  • Frozen shrimp (cocktail shrimp)
    • Convenient protein addition; pair with soy‑sauce seasoning using stevia/allulose
  • General microwaveable frozen proteins
    • Choose flat pieces for even cooking — curved/thicker pieces take longer from frozen

Practical Cooking & Serving Notes

  • Microwaveable items are prioritized for convenience; reheat in an air fryer or pan if texture matters.
  • Tear packaging along indicated lines to microwave in portions — some packs are double‑sealed so you can reheat in stages.
  • For fish with curvature, thawing helps even cooking, but many prefer to cook from frozen for speed.
  • If buying sauced products, always check the ingredient list for maltodextrin/added sugars and monitor portion sizes.

Notable Products, Brands & Places Mentioned

  • Speaker: Tidong (YouTube)
  • Products/brands (auto‑captions may be slightly off):
    • Harim (chicken)
    • Mitri Giant Chicken Breast Fried Rice
    • Odadak (sauce chicken thigh)
    • No‑brand / supermarket charcoal‑grilled chicken (Dae No Brand style)
    • Bone‑removed (thorn removal) frozen mackerel products
    • Gasige (premium mackerel brand)
    • Sunsal / Korean mackerel (budget option)
    • Frozen pork shoulder / seasoned pork (allulose‑seasoned options)
    • Frozen cocktail shrimp
  • Retailers/platforms: Coupang, supermarkets/marts
  • Mentions: Flo’s Cookie Shop (briefly), PD (producer/commenter in video)

Note on Names & Links

Some brand/product names in the auto‑generated subtitles may be garbled. Check the video description or Tidong’s shopping tags for exact product links and correct spellings.

Original video