How to eat for health and beauty?

Develop healthy eating habits.

According to MSc-Dr. Nguyen Viet Quynh Thu, Head of the Nutrition and Dietetics Department at FV Hospital, in a weight loss diet, protein should account for 20-25% of total energy. It's recommended to choose cholesterol-free protein sources such as lean chicken breast, various types of fish, white tofu, milk (fat-free, unsweetened), and soy milk…

Choose good sources of fat such as vegetable oils, oilseeds, and fish oil (salmon, mackerel, tuna, etc.). Avoid unhealthy fats such as bone broth, animal organs, animal skin, and animal fat. Do not consume trans fats, commonly found in processed products such as instant noodles, fast food, fried chicken, and processed confectionery.

For carbohydrates, choose sources with a low glycemic index and slow absorption, such as brown rice with the bran intact, whole-wheat bread, and fresh rice noodles. In a weight-loss diet, carbohydrates should account for 45-50% of total energy, equivalent to about 150 grams per day.

Avoid foods high in sugar. According to Dr. Quynh Thu, 26 grams of sugar contains 100 calories, equivalent to one packet of instant coffee, half an ice cream cone, a 200 ml glass of sugarcane juice, one-fifth of a plate of sticky rice, 240 ml of soda, two sponge cakes, or 260 ml of herbal tea...

Half an ice cream cone contains approximately 100 calories.

In addition, it is necessary to reduce alcohol consumption; 18g of alcohol contains 100 calories, equivalent to about 340ml of beer (approximately one can), 150ml of wine (12%), or 45ml of rice wine (40%).

Your daily diet should include about 500g of vegetables each day, and you should eat them before your main meals. Consuming plenty of fiber creates a feeling of fullness, inhibits the absorption of harmful fats, and limits the increase in blood sugar after eating.

Keeping a food diary, calculating calorie intake, and tracking your weight daily will also help you adjust your diet accordingly.

Choose fruits with a low glycemic index.

Dr. Thu noted that when choosing fruits, it's important to select those with a low glycemic index. Some fruits with a low glycemic index include apples, avocados, oranges, pears, dragon fruit, grapefruit, plums, and strawberries.

Fruits with a high glycemic index that should be limited or consumed in small quantities in a weight-loss diet include custard apple, durian, etc.

Fruits with a high glycemic index that should be limited or consumed in small quantities in a weight-loss diet include longan, rambutan, jackfruit, durian, watermelon, lychee, custard apple, dried longan, and dried dates...

For example, two dried dates (about 40g), five rambutans (180g), or one custard apple (150g)... will contain approximately 100 calories. Therefore, eating large quantities of these fruits or drinking their juices will lead to excessive calorie intake and weight gain.

Reduce starch intake scientifically.

According to experts, the weight-loss effects of low-carbohydrate and low-sugar diets are very helpful; however, it's crucial to understand and implement them correctly for each individual. Consulting with a nutritionist will help you lose weight safely without side effects. To find the best weight-loss plan that suits you best, you should consult a nutritionist for advice.

Strict diets should not be adopted while undergoing medical treatment or when the body is suffering from a serious disorder.

During the examination, the doctor will check for health problems, medical conditions, and analyze your current diet, physical activity, and identify any nutrient deficiencies or excesses.

The doctor will then consider and advise on which foods to eliminate, reduce, or maintain in each individual's regular diet, thereby creating a long-term diet plan tailored to each person. Weight loss must be ensured not to worsen existing conditions.

Dr. Nguyen Thu Ha from Nam Saigon International General Hospital advises against adopting strict diets while undergoing treatment or when experiencing serious health disorders.

Limit your carbohydrate intake, but don't eliminate it completely. Completely cutting carbohydrates from your diet by avoiding rice, noodles, and vermicelli is arguably the most unscientific approach to weight loss. Effective carbohydrate restriction involves limiting both main meals and snacks, combined with reducing added sugars in foods and drinks (cookies, yogurt, soda, breakfast cereals) or natural sugars (honey, syrup, vegetable juices, fruit juices).

Those who want to lose weight need to consistently follow a diet and exercise regimen for 6 months. First, adopt a balanced diet, limiting foods high in fat and salt such as stir-fried and fried dishes, and processed foods; instead, opt for boiled or steamed dishes. Avoid eating late at night.

In addition, people need to be physically active. Physical activity helps burn energy, contributing to effective weight loss. Depending on individual fitness levels, the amount of exercise can vary, ranging from 30-60 minutes per day. Easy-to-do exercises include swimming, badminton, jogging, brisk walking, aerobics, etc.

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