Practice healthy eating habits
MSc. Nguyen Viet Quynh Thu, Head of the Department of Nutrition and Dietetics - FV Hospital said that in a weight loss regimen, protein accounts for 20 - 25% of total energy. You should choose cholesterol-free protein sources such as lean chicken breast, fish, white tofu, milk (completely skimmed, sugar-free), soy milk...
Choose good sources of fat such as vegetable oil, oilseeds, fish fat (salmon, sardines, mackerel, etc.). Do not use bad fats such as bone broth, animal organs, skin, animal fat. Do not use trans fat commonly found in industrial products such as instant noodles, fast food, fried chicken, industrial candy, etc.
With carbohydrates, you should choose sources with a low glycemic index and slow absorption such as brown rice with bran, black bread, fresh vermicelli... In a weight loss regimen, the carbohydrate group accounts for 45 - 50% of total energy, equivalent to about 150 grams per day.
Do not eat foods that contain a lot of sugar. According to Dr. Quynh Thu, 26 grams of sugar contains 100 calories, equivalent to 1 packet of milk coffee, half an ice cream, 200 ml of sugarcane juice, 1/5 of a plate of sticky rice, 240 ml of carbonated soft drink, 2 sponge cakes, 260 ml of ginseng water...
Half an ice cream cone contains about 100 calories.
Besides, you need to reduce beer and alcohol, 18g of alcohol contains 100 calories, equivalent to 340ml of beer (about 1 can), 150ml of wine (12%), 45ml of rice wine (40%).
The daily menu should include about 500 grams of vegetables per day, and vegetables should be eaten before main meals. Consuming a lot 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, counting calories, and tracking your daily weight will also help you adjust your diet accordingly.
Choose fruits with a low glycemic index
Dr. Thu noted that when choosing fruit, you should choose the type with low glycemic index. Some fruits with low glycemic index include apples, avocados, oranges, pears, dragon fruit, grapefruit, plums, strawberries...
Fruits with high glycemic index should be limited or used in small amounts in weight loss menus including custard apple, durian...
Fruits with a high glycemic index that should be limited or used in small amounts in a weight loss menu include longan, rambutan, jackfruit, durian, watermelon, lychee, custard apple, longan, dried dates...
For example, 2 dried dates (about 40g) or 5 rambutans (180g), 1 custard apple (150g)... will contain about 100 calories. Therefore, eating a lot of these fruits or drinking fruit juice will cause the body to take in a lot of calories, causing weight gain.
Reduce starch scientifically
According to experts, the weight loss effect of a low-starch and sugar diet is very useful, but it needs to be understood and implemented correctly for each person. Consulting with a nutritionist will help you lose weight safely without side effects. To have the best weight loss regimen, most suitable for yourself, everyone should see a nutritionist for advice.
Do not follow a strict diet while undergoing medical treatment or when your body is suffering from any serious disorder.
During the examination, the doctor will check your health problems, medical conditions and analyze your current diet, physical activity, and determine excess and deficiency of nutrients.
The doctor will then consider and advise which foods to eliminate, reduce or keep in each person's regular diet, and from there develop a long-term diet for each individual. Weight loss must ensure that existing diseases are not aggravated.
Dr. Nguyen Thu Ha, Nam Sai Gon International General Hospital advises you not to apply a strict diet when you are being treated for an illness or when your body is suffering from a serious disorder.
Limit starch intake, not completely cut out starch. If you completely cut out starch from your diet by skipping rice, noodles, and vermicelli, it can be considered the most unscientific way to lose weight. Limiting starch intake must limit both main meals and snacks, combined with limiting added sugars in foods or drinks (cookies, yogurt, carbonated drinks, breakfast cereals) or natural sugars (honey, syrup, vegetable juice, fruit juice) to be effective.
People who want to lose weight need to stick to a diet and exercise regimen for 6 months. First, follow a reasonable diet, limit foods high in fat and salt such as stir-fried foods, fried foods, and processed foods, and instead eat boiled and steamed dishes. Avoid eating late at night.
In addition, people need to be active. Physical activity will help burn energy, contributing to effective weight loss. Depending on each person's physical condition, the level of exercise can vary from 30-60 minutes per day. Exercises that are easy to do include swimming, badminton, jogging, brisk walking, aerobics, etc.
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