Summary of "체지방 10% 유지하는, 가성비 좋고 맛있는 단백질"

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.